SP's on/off-season log
- Thread starter snowpatrol123
- Start date
bigben66
New member
http://www.amazon.co.uk/BESTOPE®-Re...8-8&keywords=resistance+bands#customerReviews
How would these bands shape up?
How would these bands shape up?
snowpatrol123
New member
I don't do them often, or super heavy - and always on the smith. I've seen some goofballs doing them with a barbell and it boggles my mind...it's a dangerous movement but very useful if done safely (upper arms stop at or only slightly below parallel to the ground, moderately heavy weight with a spotter etc.)
Two out of three times I'll either military/OHP or DB press. Though I haven't been pressing anything vertically as much since I started combining chest/delt days (mountain dog style)
You can do them such that the portion where the elbow/tricep would be flexing/stressed is minimized...probably 80% of the movement you can have the elbows locked or close to it and honestly you can use only a moderately tough band and still get an amazing pump.
The rec centre doesn't have short red bands so I double a long red band over and it works perfectly...my sister was able to use the same band and my fiance used a slightly lighter green coloured one, doubled over similarly.
Meadows recommends the short eliteFTS bands but the SPRI ones at my gym work just fine (and look almost identical)
Those ones on amazon look very close as well. Tough to gauge accurately but the red ones look similar to the SPRI red ones, and the big fat green & purple look as though they correspond pretty closely to the big blue and purple ones that we use for setting up banded/reverse-banded squats and reverse-banded bench. I would suggest buying 2x of the kits, because having a single green or single purple won't help (you'll want one for either side of a barbell) and the red will be good for over-and-backs, spidercrawls etc. you may want a pair of reds or blacks to set up on a leg press, hack squat, hammer strength chest press, hammer strength row or honestly almost any hammer strength machine (they work GREAT on ham curls).
Anyways...I don't make any money from this stuff that's just my honest suggestion
Weight 211
Mon - legs - pump/explosive
warmup - indoor track
prone hamstring curl - three warmup and six straight sets of ten reps, no funny business
superset bodyweight SLDL - 10-15reps between most ham curl sets
highbar ATG squat - two warmup/feeder sets of ten, then we increased the weight every set with six reps until it was no longer explosive
For me that looked like:
-10x95
-10x135
-6x175
-6x225
-6x245
-6x275
-6x295
-6x315...felt good about those because they were deep, still relatively explosive (the first five at least) and felt like I could've ground out a dozen if necessary, which is closer to normal
HSPL hack squat - four sets of twenty reps, not quite locking out...chasing a good quad pump and got a hamstring one in the process...varied foot position on each set
adductor machine - I've never used this thing before...did four sets of twenty (lost a few reps on the last set) pyramided the weight up on each set until I was doing nearly the full stack.
seated calf raise - three straight sets
standing calf raise - four heavy sets, ground out sixteen full reps and another eight to ten partials per set
cooldown - did a few laps and some stretching, trying to prevent the cramp catastrophe from recurring
To that end, I've added coconut water (potassium) to my intraWO drink, as well as 5g taurine. I'm taking 250mg magnesium a few times per day and should be getting enough calcium from cottage cheese and some milk in my oats.
bigben66
New member
Cheers buddy, great post and good advice... this old timer is struggling to keep up with these new methods 
I'll take your advice on getting 2 kits and just keep them in the gym bag for when I need them.
I see people use them for assisted chins too! - Excellent.
Ref: spider crawls - I notice a few versions on YouTube... do you do yours on the floor or the wall?
I'll take your advice on getting 2 kits and just keep them in the gym bag for when I need them.
I see people use them for assisted chins too! - Excellent.
Ref: spider crawls - I notice a few versions on YouTube... do you do yours on the floor or the wall?
snowpatrol123
New member
Cheers buddy, great post and good advice... this old timer is struggling to keep up with these new methods
I'll take your advice on getting 2 kits and just keep them in the gym bag for when I need them.
I see people use them for assisted chins too! - Excellent.
Ref: spider crawls - I notice a few versions on YouTube... do you do yours on the floor or the wall?
Happy to help - I'm a student too, I've been going hard reading a lot of mountaindog/mi40/fst-7 stuff lately and there's so much solid info that it's tough to absorb it all.
These are the spidercrawls john's referencing (and I have been doing): https://www.youtube.com/watch?v=IeKQCX-qvp8
He makes it look easy but try doing 3 up and down after a set of 12 side lateral raises...yeeesh
bigben66
New member
Like I said, I love the FST-7 methods, I use them as and when I get the urge...
I'm a fully signed up MI40 member too - BPak is THE man!
Always willing to try new stuff though - apart from Crossfit!
snowpatrol123
New member
Weight 210
Slept really poorly, I realized I was relying on zopiclone a bit too much for my liking and haven't been using any for the last week or so...hoping I'll readjust soon though.
Superdrol seems to be doing work @ 20mg/d...I hated it at 30mg/d but haven't been noticing anything negative at this dose. Won't run it as long as I'd run anadrol, though.
Tue - chest/delts "pump day"
warmup - indoor track
machine press - six or seven sets of 10-12 reps, increasing weight on each set until I couldn't get 10 good reps...quick flex/contraction at the top of each rep and a good 30sec weighted stretch after each set
DB hex press - four sets of twelve, slight pause on chest and again a quick flex/squeeze at the top of each rep
superset hanging leg raise - four sets
bodyweight pec minor dips - four sets, to failure
superset over-and-backs with band - ten reps between each set of dips...pretty crazy pump from this combo
reverse pec dec (rear delts) - three sets, high reps but not quite as high as I was shooting for...wanted 30 and got about 25/20/16 per set...great pump, delts looked huge for the first time in awhile
banded spidercrawls - three sets of four up and downs on the wall
DB six-ways - three sets of twelve, using 10 - 12.5lb DBs feels ridiculous at first but I'd challenge anyone to get 12 reps with anymore than 15lbs per hand
superset rope crunches - four heavy, heavy sets of 10-12reps...careful for the lower back on this when you go heavy, don't reverse hyperextend
Cardio:
30min LISS - indoor track
Slept really poorly, I realized I was relying on zopiclone a bit too much for my liking and haven't been using any for the last week or so...hoping I'll readjust soon though.
Superdrol seems to be doing work @ 20mg/d...I hated it at 30mg/d but haven't been noticing anything negative at this dose. Won't run it as long as I'd run anadrol, though.
Tue - chest/delts "pump day"
warmup - indoor track
machine press - six or seven sets of 10-12 reps, increasing weight on each set until I couldn't get 10 good reps...quick flex/contraction at the top of each rep and a good 30sec weighted stretch after each set
DB hex press - four sets of twelve, slight pause on chest and again a quick flex/squeeze at the top of each rep
superset hanging leg raise - four sets
bodyweight pec minor dips - four sets, to failure
superset over-and-backs with band - ten reps between each set of dips...pretty crazy pump from this combo
reverse pec dec (rear delts) - three sets, high reps but not quite as high as I was shooting for...wanted 30 and got about 25/20/16 per set...great pump, delts looked huge for the first time in awhile
banded spidercrawls - three sets of four up and downs on the wall
DB six-ways - three sets of twelve, using 10 - 12.5lb DBs feels ridiculous at first but I'd challenge anyone to get 12 reps with anymore than 15lbs per hand
superset rope crunches - four heavy, heavy sets of 10-12reps...careful for the lower back on this when you go heavy, don't reverse hyperextend
Cardio:
30min LISS - indoor track
snowpatrol123
New member
Weight 209
Slept a lot last night, decided to take a few benadryl and zonked out from about 7pm til 5am, just woke up a few times to eat/drink & pee.
Wed - arms/calves/abs
warmup - indoor track
rope pushdown - three warmup and four work sets, bent over with body approximately parallel to the floor...fifteen reps per set, finished the fourth set with a killer quadruple dropset
superset rope curl - three warmup and four work sets, eight reps per set with a two second squeeze at the top of each one....also finished the fourth set with a quadruple dropset
hammer curl - four sets, did the first two straight out but my elbow was bothering me a bit so I did the third and fourth sets cross-body which felt a little better...and finished with another dropset
superset reverse-grip pushdown - four sets, also finished with a dropset
HS isolateral bicep curl machine - four sets, you guessed it...finished with a triple dropset
superset skullcrusher - three sets....then after the fourth I went directly over to...:
v-bar pushdown - just one quadruple dropset, to finish off the tris
standing calf raise - four sets of 20, with 45sec rest...when I started losing full reps I added partials to get to 20 or more (usually about 25-30 with partials included)
decline bodyweight situp - four sets
superset seated calf raise - four sets of 15 full reps and 15 partials per set
Cardio:
30min LISS - indoor track
Slept a lot last night, decided to take a few benadryl and zonked out from about 7pm til 5am, just woke up a few times to eat/drink & pee.
Wed - arms/calves/abs
warmup - indoor track
rope pushdown - three warmup and four work sets, bent over with body approximately parallel to the floor...fifteen reps per set, finished the fourth set with a killer quadruple dropset
superset rope curl - three warmup and four work sets, eight reps per set with a two second squeeze at the top of each one....also finished the fourth set with a quadruple dropset
hammer curl - four sets, did the first two straight out but my elbow was bothering me a bit so I did the third and fourth sets cross-body which felt a little better...and finished with another dropset
superset reverse-grip pushdown - four sets, also finished with a dropset
HS isolateral bicep curl machine - four sets, you guessed it...finished with a triple dropset
superset skullcrusher - three sets....then after the fourth I went directly over to...:
v-bar pushdown - just one quadruple dropset, to finish off the tris
standing calf raise - four sets of 20, with 45sec rest...when I started losing full reps I added partials to get to 20 or more (usually about 25-30 with partials included)
decline bodyweight situp - four sets
superset seated calf raise - four sets of 15 full reps and 15 partials per set
Cardio:
30min LISS - indoor track
snowpatrol123
New member
Weight 210
Man, not a good sleep last night...looking forward to the weekend
Thu - back "light/pump day"
warmup - indoor track
meadows' row - warmup set and four working sets of ten reps
superset regular crunches - sets of 25, between each set of rows
DB pullover - four sets, deep stretch but relatively short ROM to keep tension on the lats
wide grip behind-the-neck pulldown - four sets, with a 30sec stretch/hold after each set
one-arm supinated grip pulldown - four sets of ten reps per arm, stretching the other arm and focusing on the working lat
superset DB shrug - four sets of 15 with a 2-3 second contraction/hold at the top of each rep
Man, not a good sleep last night...looking forward to the weekend
Thu - back "light/pump day"
warmup - indoor track
meadows' row - warmup set and four working sets of ten reps
superset regular crunches - sets of 25, between each set of rows
DB pullover - four sets, deep stretch but relatively short ROM to keep tension on the lats
wide grip behind-the-neck pulldown - four sets, with a 30sec stretch/hold after each set
one-arm supinated grip pulldown - four sets of ten reps per arm, stretching the other arm and focusing on the working lat
superset DB shrug - four sets of 15 with a 2-3 second contraction/hold at the top of each rep
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snowpatrol123
New member
Weight 208
Had a partner (one of the groomsmen) this morning which was alright, not necessary for leg day but it was actually nice to have a spot on my last set of squats and we used different bars right beside each other so didn't have to switch the weights too much.
Fri - legs (heavy)
warmup - indoor track
HS kneeling hamstring curl - three warmup, four working sets and ended with a dropset followed by partials for a great pump
superset bodyweight SLDL - ten reps between each set of ham curls
highbar squat (not quite ATG) - set pins just below parallel, so not quite as deep as I normally go...pyramided the weight up, doing 10 reps per set until started losing reps...for me it looked like about three or four real "work" sets
10xbar
10x95
10x145
10x175
10x225
10x275
10x295 (started grinding)
9x315 (ran out of lungs, not legs...)
banded leg press - yes! Missed these....did a few quick 'feeler' sets of five reps then when it felt right punched out four working sets of eight reps, not quite locking out and with a nice slow eccentric
leg extension machine - three sets, relatively light weight (115?) but the rep scheme was high - 30 then 25 then 20 with a ~60sec rest between each set
SLDL - three burnout sets, deep stretch and clenching the glutes at the top of each rep for that booty
Cardio:
45min LISS - moderate/slow pace on the indoor track, talking with a few friends but still moving at a decent clip
Had a partner (one of the groomsmen) this morning which was alright, not necessary for leg day but it was actually nice to have a spot on my last set of squats and we used different bars right beside each other so didn't have to switch the weights too much.
Fri - legs (heavy)
warmup - indoor track
HS kneeling hamstring curl - three warmup, four working sets and ended with a dropset followed by partials for a great pump
superset bodyweight SLDL - ten reps between each set of ham curls
highbar squat (not quite ATG) - set pins just below parallel, so not quite as deep as I normally go...pyramided the weight up, doing 10 reps per set until started losing reps...for me it looked like about three or four real "work" sets
10xbar
10x95
10x145
10x175
10x225
10x275
10x295 (started grinding)
9x315 (ran out of lungs, not legs...)
banded leg press - yes! Missed these....did a few quick 'feeler' sets of five reps then when it felt right punched out four working sets of eight reps, not quite locking out and with a nice slow eccentric
leg extension machine - three sets, relatively light weight (115?) but the rep scheme was high - 30 then 25 then 20 with a ~60sec rest between each set
SLDL - three burnout sets, deep stretch and clenching the glutes at the top of each rep for that booty
Cardio:
45min LISS - moderate/slow pace on the indoor track, talking with a few friends but still moving at a decent clip
snowpatrol123
New member
Weight 208
Sat - chest/delts (heavy)
warmup - indoor track
low-incline DB press - six or seven sets, increasing weight each time until I couldn't get 8 good reps...going to 3/4 lockout then a good deep stretch on each rep
superset hanging leg raise - four sets
incline BB press - feeler set then five sets of five, somewhat explosive but got a little grindy on the last two sets
HSPL banded machine press - four sets of eight reps with a two second flex/pause at the top of each rep
bodyweight pec dips - really deep and slow reps for a killer stretch and a good contraction at the top of each, to failure
lateral DB raise - three sets of twelve, going up past parallel to 10 and 2 o'clock
cage press - five sets of five
superset rope crunches - four sets
bent over rear lateral DB raise - three sets of fifteen with a short rest between sets, using a pretty heavy weight so about half of the reps were partials
And a few shots from when I got up this morning: june 6/2015 maintenance - Album on Imgur
Sat - chest/delts (heavy)
warmup - indoor track
low-incline DB press - six or seven sets, increasing weight each time until I couldn't get 8 good reps...going to 3/4 lockout then a good deep stretch on each rep
superset hanging leg raise - four sets
incline BB press - feeler set then five sets of five, somewhat explosive but got a little grindy on the last two sets
HSPL banded machine press - four sets of eight reps with a two second flex/pause at the top of each rep
bodyweight pec dips - really deep and slow reps for a killer stretch and a good contraction at the top of each, to failure
lateral DB raise - three sets of twelve, going up past parallel to 10 and 2 o'clock
cage press - five sets of five
superset rope crunches - four sets
bent over rear lateral DB raise - three sets of fifteen with a short rest between sets, using a pretty heavy weight so about half of the reps were partials
And a few shots from when I got up this morning: june 6/2015 maintenance - Album on Imgur
snowpatrol123
New member
Weight 211
Been sleeping better this weekend which I'm grateful for. Yesterday was cool, we met a friend and his wife from another board for dinner at the keg, had some great chicken actually and then went over to my posing coach's open house. I steered clear of his super-open, nicely equipped bar but his amazing filipino girlfriend cooked an incredible assortment of veggie/chicken/turkey concoctions...chicken on / wrapped in cucumbers, skewers of veggies, chicken, it was crazy...I'm glad that I'd saved more room in my macros than necessary for the keg because it let me indulge in probably $20 worth of awesome veggie/protein snacks. It's the IoM TT today...off to my parents' for dinner then home with some popcorn to watch the big race(s)
Sun - back (heavy)
warmup - indoor track
meadows row - two warmup and four working sets of 12 reps, used lots of 25lb plates for a deeper stretch
superset regular crunches - four sets, between meadows' row sets
straight bar pulldown - three feeder sets and four work sets
HSPL banded supported row - one feeler set and four work sets 10-12reps per
BB shrug - three sets of 10 with a 2 second pause on each rep, followed by 10 more pump reps (3x20)
banded hyperextension - one pause set to failure (two pauses) for fifty total reps
Cardio:
25min LISS - indoor track
Been sleeping better this weekend which I'm grateful for. Yesterday was cool, we met a friend and his wife from another board for dinner at the keg, had some great chicken actually and then went over to my posing coach's open house. I steered clear of his super-open, nicely equipped bar but his amazing filipino girlfriend cooked an incredible assortment of veggie/chicken/turkey concoctions...chicken on / wrapped in cucumbers, skewers of veggies, chicken, it was crazy...I'm glad that I'd saved more room in my macros than necessary for the keg because it let me indulge in probably $20 worth of awesome veggie/protein snacks. It's the IoM TT today...off to my parents' for dinner then home with some popcorn to watch the big race(s)
Sun - back (heavy)
warmup - indoor track
meadows row - two warmup and four working sets of 12 reps, used lots of 25lb plates for a deeper stretch
superset regular crunches - four sets, between meadows' row sets
straight bar pulldown - three feeder sets and four work sets
HSPL banded supported row - one feeler set and four work sets 10-12reps per
BB shrug - three sets of 10 with a 2 second pause on each rep, followed by 10 more pump reps (3x20)
banded hyperextension - one pause set to failure (two pauses) for fifty total reps
Cardio:
25min LISS - indoor track
snowpatrol123
New member
Enjoy the race highlights tonight buddy, it was a belter
Well I didn't get to watch the racing last night but it's all downloaded for when I get home & I'm avoiding social media until I do so
Weight 211
Last week of sdrol, I feel fine (using NAC, tudca AND liv52ds lol) but I know it's hard on the body even at 20mg/d and I'm not eating enough to make it worth risking my health
Mon - legs "light/explosive"
warmup - indoor track
prone hamstring curl - three warmup and six working sets, ten reps each...nothing fancy here
superset SLDL - five bodyweight sets of ten reps between each set of leg curls
adductor machine - second time using this badboy, already close to maxing out the stack hah! - five sets of ten, pyramiding the weight up a bit towards the end
highbar ATG squat - deep ROM but low reps (six per set) focusing on exploding out of the hole...not that hard with pumped up hamstrings and adductors! Looked like this
6xbar
6x95
6x135
6x185
6x225
6x275
6x315
2x365...could've ground out another three or even six reps probably but there was no explosiveness and this was not a grind workout
banded incline leg press - FST-7 style, seven sets of twelve reps, not quite locking out but getting a good flex on the quads each rep and SHORT rest intervals
seated calf raise - four heavy sets of 8-10 full reps followed by 8-12 partials out of the stretched position
superset dorsiflexion - the tibialis really gets pumped on these, reps dropped between each calf raise set looked like about 50-40-35-35reps per set
snowpatrol123
New member
Weight 211
I went against my better judgement and bought some icecream since the fiance had been complaining about the glaring absence (we had a tonne of it during the offseason)
She ate...maybe half, and as of post-workout this morning the rest is gone... :S
Gonna be hungry today as I subtracted some/most of that from my maintenance macros lol
Tue - chest/delts "light/pump day"
warmup - indoor track
banded HSPL chest press - pyramiding weight on each set, until I couldn't get eight good reps with a squeeze on EACH - about six to eight total sets, three or four "working" ones I would say
flat DB hex press - four sets of twelve...these are tough after going hard on the first exercise
superset hanging leg raise - four sets
bodyweight pec "minor" dips - locking elbows and a tight pec squeeze at the top of every rep, each set to failure for four sets
superset over-and-backs with red SPRI band - ten reps between each set of dips, incredible pump/burn due to the superset
reverse pec-dec - three sets of thirty reps, used various grips on the different sets
smith behind-the-neck press - kept these light, 8-12 reps pyramiding the weight up on each of four or five work sets
DB six-ways - finished off the delts with these, talk about a challenge after the other delt-involved chest work and specific shoulder stuff
superset rope crunches - three or maybe four sets, moderately heavy (100lbs) for higher reps than I've been doing
cooldown on the track - won't quite call it LISS but it was a moderate walk for about 10-15 mins at the end
I went against my better judgement and bought some icecream since the fiance had been complaining about the glaring absence (we had a tonne of it during the offseason)
She ate...maybe half, and as of post-workout this morning the rest is gone... :S
Gonna be hungry today as I subtracted some/most of that from my maintenance macros lol
Tue - chest/delts "light/pump day"
warmup - indoor track
banded HSPL chest press - pyramiding weight on each set, until I couldn't get eight good reps with a squeeze on EACH - about six to eight total sets, three or four "working" ones I would say
flat DB hex press - four sets of twelve...these are tough after going hard on the first exercise
superset hanging leg raise - four sets
bodyweight pec "minor" dips - locking elbows and a tight pec squeeze at the top of every rep, each set to failure for four sets
superset over-and-backs with red SPRI band - ten reps between each set of dips, incredible pump/burn due to the superset
reverse pec-dec - three sets of thirty reps, used various grips on the different sets
smith behind-the-neck press - kept these light, 8-12 reps pyramiding the weight up on each of four or five work sets
DB six-ways - finished off the delts with these, talk about a challenge after the other delt-involved chest work and specific shoulder stuff
superset rope crunches - three or maybe four sets, moderately heavy (100lbs) for higher reps than I've been doing
cooldown on the track - won't quite call it LISS but it was a moderate walk for about 10-15 mins at the end
Southernfish
New member
Nothing wrong with some ice cream brother! Its almost a staple now for me lol
snowpatrol123
New member
Hey bro, glad you're back. Yeah I was essentially maintaining at 5200cal/d...cut that to 3700 and added cardio & the weight came off really quickly. Used a bit of T3 on top of my usual T4 and some ephedrine mostly for energy, subbed leaner foods in (more chicken instead of ground beef, not much fish yet but that'll come pre-contest)
I've been more cut in the past, before my last show for example, but yeah I'm pretty lean and holding a good amount of muscle still (though never as much as I'd like)
Last bloods were done in April I believe, right before I started cutting - main concern there was liver values (slightly out of range, on the high side of course) probably from anadrol but they weren't scary by any means and I'd been rocking the drol @ 100mg/d for nearly two months if I recall. Cholesterol was ok, in range but not as good as it could've been so I added coq10, doubled my omega3s and I'll see how things look next time - I'm off the superdrol now (just ran 20mg/d for three weeks) so that'll probably at the end of the month.
Also creatinine is always elevated, but I think that's true for almost anyone who lifts daily.
I haven't had a true physical since I left the infantry more than half a decade ago
May be time have someone look at the ol' prostate one of these days...Weight 209
Wed - arms/abs/calves
warmup - indoor track
rope pushdown - three warmup and four straight/standard work sets
superset rope curl - three warmup and four work sets, 2sec squeeze at the top of each rep
DB curl - standard/supinated grip (which isn't really standard for me, anymore) and three second descents on each rep
superset overhead rope extension - upper body bent over, getting a good flex but not holding it when the triceps fully contract on each rep
reverse-grip one-arm cable pushdown - four sets of 12 reps
superset BB curl - did a few straight and a few cambered sets, only 1/2-3/4reps (on purpose, to maximize time under tension) and got a great pump...veins on veins on veins
standard-grip one-arm cable pushdown - four sets of eight regular reps then four more reps with help from the free arm on each set
superset hanging leg raise - four sets
seated calf raise - one (heavy) warmup set and four work sets, each set was 12 regular, but seriously full-ROM reps and 10-12 partials out of the stretch position
Cardio:
30min LISS - indoor track
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snowpatrol123
New member
Weight 209
I guess the icecream escapade didn't result in 10lbs of bloof gained as I originally feared...turns out I can handle a bit of a "refeed' (lol, hate that term) so maybe I'll incorporate a burger I've been longing for in the near future...
Last night we went suit shopping with a groomsman (making them all buy nice, matching, grey suits) and I also got measured in hopes that an off-the-rack might fit me now that I'm much smaller than when we went in last time (>240lbs) and they said custom. So the girl helping us measured me but called her manager over, he re-measured and said said honestly they can't cleanly/nicely alter a jacket to do a 12" drop from shoulders to waist so for the sake of only a few extra hundred it'd make so much more sense to get tailored. So the moral of my story is that I'll be getting a tailored suit, with vest and a spare pair of pants for a lot more than I was originally going to spend but I'm not unhappy about it because he promised it will fit like a glove.
They measured my chest at 46, which seemed generous because I'm pretty sure it's 45 but called my waist a 33...went home and verified it's actually less than 32" atm hah.
Thu - back "light/pump day"
warmup - indoor track
bodyweight pullup - six sets, two of each widegrip, neutral grip and supinated (chinup) to near-failure
smith row - feeler set and four work sets...I would almost call it Yates in a smith except I've recently come under the impression that Yates' rows are supinated grip - can anyone confirm or deny?
DB pullover - four sets of 12, constant lat tension on these with a deep stretch and moderate ROM stopping before the forehead to maintain aforementioned tension
kayak row (pulldown) - four sets of ten per side...looks like this if you haven't heard of them before (as I hadn't either): https://youtu.be/LjjCyjY9tGw
superset regular crunches - four sets of 25
DB shrug - two sets with three second hold at the top of each rep, was running out of time so that was that
Cardio:
30min LISS - indoor track
I guess the icecream escapade didn't result in 10lbs of bloof gained as I originally feared...turns out I can handle a bit of a "refeed' (lol, hate that term) so maybe I'll incorporate a burger I've been longing for in the near future...
Last night we went suit shopping with a groomsman (making them all buy nice, matching, grey suits) and I also got measured in hopes that an off-the-rack might fit me now that I'm much smaller than when we went in last time (>240lbs) and they said custom. So the girl helping us measured me but called her manager over, he re-measured and said said honestly they can't cleanly/nicely alter a jacket to do a 12" drop from shoulders to waist so for the sake of only a few extra hundred it'd make so much more sense to get tailored. So the moral of my story is that I'll be getting a tailored suit, with vest and a spare pair of pants for a lot more than I was originally going to spend but I'm not unhappy about it because he promised it will fit like a glove.
They measured my chest at 46, which seemed generous because I'm pretty sure it's 45 but called my waist a 33...went home and verified it's actually less than 32" atm hah.
Thu - back "light/pump day"
warmup - indoor track
bodyweight pullup - six sets, two of each widegrip, neutral grip and supinated (chinup) to near-failure
smith row - feeler set and four work sets...I would almost call it Yates in a smith except I've recently come under the impression that Yates' rows are supinated grip - can anyone confirm or deny?
DB pullover - four sets of 12, constant lat tension on these with a deep stretch and moderate ROM stopping before the forehead to maintain aforementioned tension
kayak row (pulldown) - four sets of ten per side...looks like this if you haven't heard of them before (as I hadn't either): https://youtu.be/LjjCyjY9tGw
superset regular crunches - four sets of 25
DB shrug - two sets with three second hold at the top of each rep, was running out of time so that was that
Cardio:
30min LISS - indoor track
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