snowpatrol123
New member
Weight 215
Remembered Mrs.SP's birthday at the last minute yesterday...picked up a (good) card, flowers, Earl's gift card & movie ticket vouchers on the way home then took her out for sushi.
For last minute I think I nailed it pretty good...bonus was that I was zonked by the time we were heading out to eat, had almost no macros left but didn't say anything then when we were almost there she said she was so tired she wanted to get it to go and just go home & watch true detective/eat sushi. So I still paid $40 for a girl-portion worth of fresh sushi...but didn't have to suffer through a sit down meal with 3pcs of cucumber maki roll lol, had an eggwhite omelette while watching TV at home then early bed & actually a decent sleep, too.
Scale holding pretty steady obviously, but I feel as though I am leaning out...a little confused about how/why but not necessarily complaining as 215 is a much better bodybuilding weight for my height than 205...
Weds - arms/abs
warmup - indoor track
reg BB curl - two warmup and four work sets, eight reps per set with a 2sec hold/squeeze at the top of each rep
superset rope pushdown - two warmup and four working sets, twelve reps per set with a 1sec flex/contraction at the bottom of each rep
tricep pushdown machine - four heavy work sets, 10-12 reps each
superset preacher EZbar curl - four working sets, slightly shortened ROM (cut the bottom third out) to save the bicep tendon and focus on the top of the biceps
hammer DB curl - four sets, alternating on each rep...no full reps just 15 partials (out of the bottom to 90 degrees) per set
decline skullcrusher - four sets of 15 reps, shortened ROM again with a full stretch but only coming 2/3 up to keep tension on the triceps
rope crunches - four sets, 16/17/18/20 reps respectively
AM Cardio:
30min LISS - stair mill
In other news, I think my ass is too big for my posing trunks. Looking at the pictures, I need to pull the sides up...that'll be a start at least. This was the first time I've ever put them on and had <2 mins before I had to change and leave for the gym...
On the subject of getting leaner, I do think I look noticibly tighter than I did even four days ago, but it's tough to judge for yourself (one of the best things a coach can offer imo): Jul22/2015 (midweek) cut - Album on Imgur
Remembered Mrs.SP's birthday at the last minute yesterday...picked up a (good) card, flowers, Earl's gift card & movie ticket vouchers on the way home then took her out for sushi.
For last minute I think I nailed it pretty good...bonus was that I was zonked by the time we were heading out to eat, had almost no macros left but didn't say anything then when we were almost there she said she was so tired she wanted to get it to go and just go home & watch true detective/eat sushi. So I still paid $40 for a girl-portion worth of fresh sushi...but didn't have to suffer through a sit down meal with 3pcs of cucumber maki roll lol, had an eggwhite omelette while watching TV at home then early bed & actually a decent sleep, too.
Scale holding pretty steady obviously, but I feel as though I am leaning out...a little confused about how/why but not necessarily complaining as 215 is a much better bodybuilding weight for my height than 205...
Weds - arms/abs
warmup - indoor track
reg BB curl - two warmup and four work sets, eight reps per set with a 2sec hold/squeeze at the top of each rep
superset rope pushdown - two warmup and four working sets, twelve reps per set with a 1sec flex/contraction at the bottom of each rep
tricep pushdown machine - four heavy work sets, 10-12 reps each
superset preacher EZbar curl - four working sets, slightly shortened ROM (cut the bottom third out) to save the bicep tendon and focus on the top of the biceps
hammer DB curl - four sets, alternating on each rep...no full reps just 15 partials (out of the bottom to 90 degrees) per set
decline skullcrusher - four sets of 15 reps, shortened ROM again with a full stretch but only coming 2/3 up to keep tension on the triceps
rope crunches - four sets, 16/17/18/20 reps respectively
AM Cardio:
30min LISS - stair mill
In other news, I think my ass is too big for my posing trunks. Looking at the pictures, I need to pull the sides up...that'll be a start at least. This was the first time I've ever put them on and had <2 mins before I had to change and leave for the gym...
On the subject of getting leaner, I do think I look noticibly tighter than I did even four days ago, but it's tough to judge for yourself (one of the best things a coach can offer imo): Jul22/2015 (midweek) cut - Album on Imgur