SP's on/off-season log
- Thread starter snowpatrol123
- Start date
Southernfish
New member
I'm with Schredder... there's some decent trance/uplifting house tunes out there right now...
But when I do this - I'm coming on to the intro of 'Are you Ready' by AC/DC....
I can picture it now... loads of guitar breaks to really 'pop' too
Thats exactly what you want Ben, music with breaks or kicks every now and then. Flow with the melody and snap a pose with the kicks in the song.
snowpatrol123
New member
Was thinking about this one, to that effect: https://youtu.be/_0UJk4EUzB0?t=2m1s
Not exactly trance, but melodic/progressive...maybe more thematic would be the term...
I'm with Schredder... there's some decent trance/uplifting house tunes out there right now...
But when I do this - I'm coming on to the intro of 'Are you Ready' by AC/DC....
I can picture it now... loads of guitar breaks to really 'pop' too
There are about a dozen AC DC songs I could think of that'd work well for that
They came up with a formula and nailed it...then just kept nailing it! HehThis is an oldie but one that's come to my mind more than once...was kind of imagining/faux-posing to it in the shower today since I was the only one in the changeroom
snowpatrol123
New member
Weight 208
Stomach is still a bit off (last few days) I think I'm about 2lbs up due to gut "stuff" but we'll see...going to lay off the metformin until the show, no need since I'm not using any exogenous insulin right now anyways...
Tue - chest/delts ("optional" pump/volume)
warmup - indoor track
"triset" (3 exercise giant set...guess that's what I did yesterday for legs hah)
1. DB twist press - eight to ten reps, nothing fancy
2. DB flyes - eight straight reps, constant tension so stopping at 11/1 rather than touching the DBs...the four reps with forced negatives/manual resistance applied from training partner...HOLY STRETCH/PUMP batman!
3. banded HSPL machine press - eight reps, lockout and flex on each rep, used about half the weight I would normally press and still barely managed to get all eight reps...crazy
So it went as planned, I won't elaborate much more other than weights were moderate but the quick succession of exercises made it very challenging...
1. 4(sets)x75lbs (a side, obviously)
2. 4x35lbs...the manual resistance part was just crazy, need to do that more
3. 4x1 plate per side(+ red SPRI band)
hanging leg raise / v-up - four sets, usual reps 16/17/18/20
So we finished up with a few sets of stretch pushups, not really to failure just to get some more blood into the pecs then moved on to straight sets for delts, started with:
reverse machine lateral (rear delt pec dec) - three sets of 15 reps, constant tension / pumping with no pauses
side lateral DB raise - four sets of ten, strict form with moderately heavy weight
superset rope crunch - three sets of 20 (heavy)
spidercrawl (with short eliteFTS band) - three sets of four up & down the wall paths, keeping hands as far apart as humanly possible and standing ~50cm away from the wall
AM Cardio:
30min LISS - stair mill
Took a few pictures this morning since I was up earlier than I needed to be: Aug 4/2015 cut-prep 11 days out - Album on Imgur
Stomach is still a bit off (last few days) I think I'm about 2lbs up due to gut "stuff" but we'll see...going to lay off the metformin until the show, no need since I'm not using any exogenous insulin right now anyways...
Tue - chest/delts ("optional" pump/volume)
warmup - indoor track
"triset" (3 exercise giant set...guess that's what I did yesterday for legs hah)
1. DB twist press - eight to ten reps, nothing fancy
2. DB flyes - eight straight reps, constant tension so stopping at 11/1 rather than touching the DBs...the four reps with forced negatives/manual resistance applied from training partner...HOLY STRETCH/PUMP batman!
3. banded HSPL machine press - eight reps, lockout and flex on each rep, used about half the weight I would normally press and still barely managed to get all eight reps...crazy
So it went as planned, I won't elaborate much more other than weights were moderate but the quick succession of exercises made it very challenging...
1. 4(sets)x75lbs (a side, obviously)
2. 4x35lbs...the manual resistance part was just crazy, need to do that more
3. 4x1 plate per side(+ red SPRI band)
hanging leg raise / v-up - four sets, usual reps 16/17/18/20
So we finished up with a few sets of stretch pushups, not really to failure just to get some more blood into the pecs then moved on to straight sets for delts, started with:
reverse machine lateral (rear delt pec dec) - three sets of 15 reps, constant tension / pumping with no pauses
side lateral DB raise - four sets of ten, strict form with moderately heavy weight
superset rope crunch - three sets of 20 (heavy)
spidercrawl (with short eliteFTS band) - three sets of four up & down the wall paths, keeping hands as far apart as humanly possible and standing ~50cm away from the wall
AM Cardio:
30min LISS - stair mill
Took a few pictures this morning since I was up earlier than I needed to be: Aug 4/2015 cut-prep 11 days out - Album on Imgur
bigben66
New member
Was thinking about this one, to that effect: https://youtu.be/_0UJk4EUzB0?t=2m1s
Not exactly trance, but melodic/progressive...maybe more thematic would be the term...
There are about a dozen AC DC songs I could think of that'd work well for that
This is an oldie but one that's come to my mind more than once...was kind of imagining/faux-posing to it in the shower today since I was the only one in the changeroom
By far prefer the biggie remix out of those 2 matey!
snowpatrol123
New member
Yep - there's another one too, empire state of mind/biggie remix that I'm liking....
Weight 209
Still think the scale's a little misleading these last few days due to atypical gut stuff, but it'd be nice to see it moving downwards with the cardio + carb reduction...
Went back to the gym last night with Mrs. SP and did a little bit of cardio then a lot of posing, she took some good pictures but they're on her phone unfortunately. I like the way my hamstrings are looking in the back shots, there were too many people around to strip down to my posing suit but from the mirror at home glutes seem to be there as well.
By far my weakest pose seems to be back lat spread; even though my front lat is pretty good...I finally got in touch with my posing coach and have a session on saturday so hopefully he'll help me sort that out in time for the show.
I'm working on my routine in a somewhat generic sense, likely going to use a biggie remix as mentioned above but with a slight tempo change it'll go along with a lot of ~60bpm 4/4 time songs so there's no huge issue there...I wonder if they still sell blank CDs? Hah...
Weds - arms/abs/calves
warmup - indoor track
v-bar pushdown - two warmup and five work sets, 20 reps each with a pumping tempo (no lockout/flex)
superset rope crunches - four sets, heavy...16/17/18/20 reps respectively
pronated tricep kickback - five sets of six reps per arm, a hold/flex/squeeze for 1-2sec at the top of each rep
JM press (flat BB) - subbed for incline smith because it was in use...went relatively light on these, focusing on form since they're still somewhat new to me...five sets of 10 reps
cable curl (ez-bar) - two warmup and five work sets, 8 reps each with a 2 sec flex at the top per rep...increased weight slightly (one plate) on every work set keeping reps constant
one-arm supinated grip DB curl - five sets of 8 reps, all one arm then all the other
superset weighted/supported hanging leg raise - four sets of 15 with a 15lbs DB between the feet, keeping knees straight at all times
reverse-grip BB curl - five sets of 15, full ROM rather than partials this week
standing calf raise - three sets of 3x10reps with 3x10sec holds in between (the usual)
superset dorsiflexion - approx 60/50/50 reps on these today
cooldown on the track
AM Cardio:
30min+ LISS - stair mill
Southernfish
New member
Ya that biggie mix is sick man. Isnt that tune fom Rappin 4 Tays Players club? Thats another sick tune. Man rap/hip hop really went for a shit.
Southernfish
New member
https://m.youtube.com/watch?v=bbS-Zhz31CA
Ive always loved this song. Takes a bit to get going but its dramatic and triumphant. Like a battle has been won. Which is fitting because it will be won
Ive always loved this song. Takes a bit to get going but its dramatic and triumphant. Like a battle has been won. Which is fitting because it will be won
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snowpatrol123
New member
https://m.youtube.com/watch?v=bbS-Zhz31CA
Ive always loved this song. Takes a bit to get going but its dramatic and triumphant. Like a battle has been won. Which is fitting because it will be won
Likewise, but I don't think it builds fast enough for a 60sec routine unfortunately
Weight 206
If anyone's not watching true detective, I don't know what to tell you but you're missing out...we just watched Sunday's episode and holy...best one of the season for sure
Kind of a shitty sleep last night but surprisingly didn't have too much trouble getting to the gym and had an enjoyable, 90% intensity workout (due to volume/pump instructions, not slacking) with a decent cardio session afterwards
Thu - back (pump/volume)
warmup - indoor track
GIANT set - two warmups and four working 'rounds'...no rest between sets (5-10s to get between equipment/set up)
1. smith row - eight rest/pause reps, relatively heavy
2. DB pullover - eight to ten reps, deep ROM and constant tension on the lats as always
3. two-hand DB row, neutral/supinated grip - both DBs at the same time, program called for kettlebells but these worked just as well I think
4. band face(chest)-pulls - two long red bands set up high (above head height) and pulled back in a row motion, with a 1-2sec flex/hold on each rep
I did two warmup sets to get the weights approximately right, then four working rounds with a few minutes' rest in between...they were tiring but felt really good to be honest
Tri-set - one warmup and four working sets/rounds
1. one-arm supinated pulldown - leaning back a little, and focusing on ramming the elbow down and tensing the lower lat at the bottom of each rep
2. super-wide-grip behind-the neck pulldown - not a lot of weight on these, more about pulling the weight to the middle of the back of the head and holding for 1-2sec on each rep
3. two-arm parallel/wide-neutral grip pulldown - tough to explain these, essentially the motion looks like the start of a back double bicep shot...but it's tough to pull the narrow-ish cables apart
Finally I did some isolateral rows on a life fitness machine while waiting for a stair mill to become available, probably ended up doing 4-6 sets where I'd hold each rep for a good 3-4 sec then release with another 3-4sec eccentric
AM Cardio:
30min+ LISS - stair mill
Got some posing done too, sure look tighter at 7am than 9pm, and post-workout too...far from 'full' though, but that's ok
Had a few onlookers/gawkers for awhile, but fuckit...still not stripping down to boxers or posing suit but in the mirrored studio (when no classes are running) I don't see any issue going topless once you're in the 6% bf range with a bit of a tan
Southernfish
New member
Ya your right man. Guess your just gonna have to tell them you need more than 60sec, lol.
snowpatrol123
New member
I don't really want to be up there for more than 60-90sec, but I do want to use this song & I'm pretty sure I've settled on it:
Weight 206
Fri - legs (main/heavy)
warmup - indoor track
SLDL - two high-rep, pyramid sets (more than just warmup, really) then four serious working sets of 15/12/9(got 8) and 6 reps. Locking out on these & flexing glutes on each rep, nice and slow movement:
12x135
12x185 -> onto the main/working sets...
15x205
12x225
8x275 (was losing my grip, tried to keep double pronated/overhand even though I knew switch would've been easier/guaranteed)
6x295 (went with switch grip, too easy)
prone hamstring curl - fairly straightforward, four straight sets of 10 full ROM, clean but heavy reps...ended the fourth set with an additional 18-20 partials for a crazy hamstring pump
HSPL 45 degree incline leg press - all 'pumping' reps with no lockout, feet on the lower tier of the platform to emphasize quads now but used various widths horizontally. Short breaks between the first 5-6 sets, then ~90sec rests:
10x2(plates)
10x4
10x6
10x8
10x10
10x12
10x14 - is this going to get hard...?
10x16 - oh right, yes it is lol
10x18 - grinding on the last 2-3 reps
10x20 - 900lbs or something, doesn't matter on a leg press of course but it's a lot of plates to unload! Had to "help" my legs with my hands on knees for the last rep or two...
highbar ATG squat - instructions were to stop above parallel and stop before locking out, however I went ATG but did the pump/not quite lockout part...8 working sets of 5 'explosive' reps, max 1min rest in between
4 sets x 5 reps x 315 (started to get grindy so quickly dropped a plate) and did the last four sets
4 sets x 5 reps x 225 (slightly shorter ~40-50sec rests for the finish)
seated calf raise - four sets of 16 full ROM, slow eccentric/concentric reps and 16 partials as well
cooldown - indoor track, good 10-15 mins stroll but not really LISS as my heartrate was dropping well below 120bpm by the time I was heading to the showers
I took a few pics this morning while waiting for my (apparently broken) dryer to do it's thing...: 1wk out from victoria & 9wks from muscle beach (and 3 weeks from the wedding!)
snowpatrol123
New member
Weight 206
Took my 1098s out again for the first time in awhile, running even worse than last time...so fucking frustrating; beautiful weather though at least when I was on the freeways it was nice
Yeah...should've bought a jap bike...but I just can't bring myself to do it, like those harley or jeep guys that just can't be convinced otherwise...
Sat - chest/delts/abs
warmup - indoor track
HSPL banded flat chest press - two warmup sets, four working sets...8 reps, 1sec flex at lockout on each rep and not quite all the way back to the stops (90 degree elbow bend approximately)
hanging leg raise / V-ups - four sets of 16/17/18/20 reps
reverse-banded incline BB press - five sets of six reps, explosive reps/tempo....added a sixth set, a bit lighter weight with double the reps to finish
decline DB press - four sets of 8 reps, no lockout just constant tension and a deep stretch on each rep
superset rope crunches - four sets, heavy...16/17/18/20 reps respectively
side lateral DB raise - one warmup and four work sets, added 5lbs per set and went 15/13/11/9 reps per set (30/35/40/45lbs)
cage press - four sets of 5, explosive
superset rear delt cable pull-aparts - four sets, aiming for 20 reps but had to rest/pause on a few to get them all in
Went straight from the gym to posing practice (after showering) and got some funny looks changing into my posing suit instead of boxers after toweling off...whatever lol
Posing coach was impressed with condition, sure put me through my paces as far as posing legs goes...that was more intense than yesterday's leg workout - just crazy
He has mirrors set up and I could see my hamstrings/glutes...very happy in that regard, tbh
Recovering a bit from that now, eating rice (this might be my last 'carb' day) and planning to hit the gym again for some cardio and posing/routine practice this evening (likely, not certain yet)
edit:
My buddy came by and helped me diagnose the dryer, something caused the driveshaft to chew out the spindle on the fan so while that's not easily fixable on a saturday evening at least I can buy the part and have it working by monday night
We fed him, well, I ate salad and watched him and mrs. SP eat some delicious smelling tuna casserole...then went back to the gym
PM Cardio:
20min LISS - indoor track, moderate pace...
+
30 min LISS - stair mill, pretty serious intervals but not quite HIT
Took my 1098s out again for the first time in awhile, running even worse than last time...so fucking frustrating; beautiful weather though at least when I was on the freeways it was nice
Yeah...should've bought a jap bike...but I just can't bring myself to do it, like those harley or jeep guys that just can't be convinced otherwise...
Sat - chest/delts/abs
warmup - indoor track
HSPL banded flat chest press - two warmup sets, four working sets...8 reps, 1sec flex at lockout on each rep and not quite all the way back to the stops (90 degree elbow bend approximately)
hanging leg raise / V-ups - four sets of 16/17/18/20 reps
reverse-banded incline BB press - five sets of six reps, explosive reps/tempo....added a sixth set, a bit lighter weight with double the reps to finish
decline DB press - four sets of 8 reps, no lockout just constant tension and a deep stretch on each rep
superset rope crunches - four sets, heavy...16/17/18/20 reps respectively
side lateral DB raise - one warmup and four work sets, added 5lbs per set and went 15/13/11/9 reps per set (30/35/40/45lbs)
cage press - four sets of 5, explosive
superset rear delt cable pull-aparts - four sets, aiming for 20 reps but had to rest/pause on a few to get them all in
Went straight from the gym to posing practice (after showering) and got some funny looks changing into my posing suit instead of boxers after toweling off...whatever lol
Posing coach was impressed with condition, sure put me through my paces as far as posing legs goes...that was more intense than yesterday's leg workout - just crazy
He has mirrors set up and I could see my hamstrings/glutes...very happy in that regard, tbh
Recovering a bit from that now, eating rice (this might be my last 'carb' day) and planning to hit the gym again for some cardio and posing/routine practice this evening (likely, not certain yet)
edit:
My buddy came by and helped me diagnose the dryer, something caused the driveshaft to chew out the spindle on the fan so while that's not easily fixable on a saturday evening at least I can buy the part and have it working by monday night
We fed him, well, I ate salad and watched him and mrs. SP eat some delicious smelling tuna casserole...then went back to the gym
PM Cardio:
20min LISS - indoor track, moderate pace...
+
30 min LISS - stair mill, pretty serious intervals but not quite HIT
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snowpatrol123
New member
Weight 206
Busy day, christ...running errands all morning and finally made it to the gym mid-afternoon
Not her fault that my lats make it tricky, but mrs.SP took a piece of skin out of my armpit trying to help me shave them last night & it was absolutely killing me for the whole back day at the gym...ended up getting my full workout in but modified one or two things to have a bit less rubbing/pain
Sun - back (main/heavy)
warmup - indoor track
BB row - two feeler/warmup sets and four work sets, eight standard reps a set (no rest/pause this time, smith machine was constantly in use so went the BB route)
DB row - two feeder sets again, just five reppers to figure out a good weight for 8 then did four work sets of 8 reps (no deadstop, but still focusing on lat contraction & not pulling with arm/bicep)
supported/hanging weighted(DB) leg raise - four sets of fifteen reps with a 15lbs DB between feet, keeping knees locked/straight as much as possible
super-wide grip lat pulldown partials + stretch - full stack minus one plate and pulling to the top of the head, then releasing with a major lat stretch, four sets of eight to ten reps again
DB shrug - subbed these for what was supposed to be incline (lying) DB shrugs because of the lat/armpit issue, did four sets of 20 with a 3 second hold/squeeze at the top of each rep
banded hyperextension - three sets to failure (20-25reps)
superset regular crunches - three sets to near-failure, medium ROM for constant tension
Had to go meet one of my "clients" (sister) for coffee to discuss her meal plan & training adjustments, she's about 9 weeks out of the same show I'll be doing in october and coming along nicely but I want to make sure she's ready at least two weeks out & going to have to get a bit meaner as far as carb restriction goes...
Then over to the inlaws for dinner, brought my own chicken breast but had some of their steamed veggies....then a second helping of veggies while they had icecream and blueberries for desert - lol
Back to the gym for some posing and cardio...got pictures on my phone this time so I'll upload them at work tomorrow hopefully
PM Cardio:
35min LISS - stair mill, knarly tempo kept the HR >140bpm
Busy day, christ...running errands all morning and finally made it to the gym mid-afternoon
Not her fault that my lats make it tricky, but mrs.SP took a piece of skin out of my armpit trying to help me shave them last night & it was absolutely killing me for the whole back day at the gym...ended up getting my full workout in but modified one or two things to have a bit less rubbing/pain
Sun - back (main/heavy)
warmup - indoor track
BB row - two feeler/warmup sets and four work sets, eight standard reps a set (no rest/pause this time, smith machine was constantly in use so went the BB route)
DB row - two feeder sets again, just five reppers to figure out a good weight for 8 then did four work sets of 8 reps (no deadstop, but still focusing on lat contraction & not pulling with arm/bicep)
supported/hanging weighted(DB) leg raise - four sets of fifteen reps with a 15lbs DB between feet, keeping knees locked/straight as much as possible
super-wide grip lat pulldown partials + stretch - full stack minus one plate and pulling to the top of the head, then releasing with a major lat stretch, four sets of eight to ten reps again
DB shrug - subbed these for what was supposed to be incline (lying) DB shrugs because of the lat/armpit issue, did four sets of 20 with a 3 second hold/squeeze at the top of each rep
banded hyperextension - three sets to failure (20-25reps)
superset regular crunches - three sets to near-failure, medium ROM for constant tension
Had to go meet one of my "clients" (sister) for coffee to discuss her meal plan & training adjustments, she's about 9 weeks out of the same show I'll be doing in october and coming along nicely but I want to make sure she's ready at least two weeks out & going to have to get a bit meaner as far as carb restriction goes...
Then over to the inlaws for dinner, brought my own chicken breast but had some of their steamed veggies....then a second helping of veggies while they had icecream and blueberries for desert - lol
Back to the gym for some posing and cardio...got pictures on my phone this time so I'll upload them at work tomorrow hopefully
PM Cardio:
35min LISS - stair mill, knarly tempo kept the HR >140bpm
snowpatrol123
New member
Weight 207
Mon - legs (pump/additional volume)
warmup - indoor track
seated leg extension - two warmup sets, then six total work sets:
-First three sets with toes curled back towards the calves
1: 20reps w/ 2sec flex/hold at the top of each rep
2: 20reps w/ 1sec flex/hold, increased weight slightly from 1)
3: 20reps w/ no hold just a flex, weight up slightly from 2)
-Last three sets with toes pointed out (ballerina 'on point')
4/5/6: all 20 straight reps, weight increased slightly from 3) but constant for the last three sets
front squat - fairly straight forward, heels on some little 10lbs plates to eliminate posterior chain involvement & put even more emphasis on the quads...just straight pyramiding sets
-12xbar
-12x95
-12x125
-12x155
-12x185
-8x205 (ran out of steam/juice/whatever here...racked it before failing though)
hip flexor/sartorius machine - four sets, twelve reps per leg on each set...pyramiding weight again
superset adductor machine - also four sets of twelve reps with pyramiding weight
seated hamstring curl - one feeler/warmup set then four straight sets, kept the weight constant but went 10, 12, 15 reps then on the last set 15 reps + 18-20 partials to finish off
standing calf raise - the (now) standard triple-threat-killer sets of 10reps+10sec hold+10reps+10sec hold+10reps+10sec hold....repeated four times with a cooldown/stretch lap on the track in between after:
superset dorsiflexion - bodyweight to failure, got a few extra reps than usual because of the track walking...approx 60/60/55/50 reps per set respectively
Hamstrings were (and still are) burnt out but I hit some poses for awhile anyways, there are so many subtleties / nuances to each that can improve or ruin it depending on your angle, form and personal structure, strengths/weaknesses etc...
When I hit FDB it's important to have that dip in your lower spine, so your butt's back, a bit of a stomach vaccum to emphasize the small waist, elbows/triceps parallel to the floor with lats flared to bring out the v-taper and minimize my small arms...etc
And legs...god legs, always posed, always flexed...and now, always hurting - lol.
Gonna finish fixing my dryer immediately after work this evening, then meet up with the guy who's helping me do my 60sec routine and hopefully squeeze in what may be my last stair mill session if I have time
Edit: took a nap, fixed my dryer (wheee!) and headed back for some stair mill, and posing. Mostly stair mill though...
PM Cardio:
35min LISS - stair mill @ 140bpm+
Hadn't decided what to do for the rest of the week weight training and cardio-wise, guess I need to make that call...
Mon - legs (pump/additional volume)
warmup - indoor track
seated leg extension - two warmup sets, then six total work sets:
-First three sets with toes curled back towards the calves
1: 20reps w/ 2sec flex/hold at the top of each rep
2: 20reps w/ 1sec flex/hold, increased weight slightly from 1)
3: 20reps w/ no hold just a flex, weight up slightly from 2)
-Last three sets with toes pointed out (ballerina 'on point')
4/5/6: all 20 straight reps, weight increased slightly from 3) but constant for the last three sets
front squat - fairly straight forward, heels on some little 10lbs plates to eliminate posterior chain involvement & put even more emphasis on the quads...just straight pyramiding sets
-12xbar
-12x95
-12x125
-12x155
-12x185
-8x205 (ran out of steam/juice/whatever here...racked it before failing though)
hip flexor/sartorius machine - four sets, twelve reps per leg on each set...pyramiding weight again
superset adductor machine - also four sets of twelve reps with pyramiding weight
seated hamstring curl - one feeler/warmup set then four straight sets, kept the weight constant but went 10, 12, 15 reps then on the last set 15 reps + 18-20 partials to finish off
standing calf raise - the (now) standard triple-threat-killer sets of 10reps+10sec hold+10reps+10sec hold+10reps+10sec hold....repeated four times with a cooldown/stretch lap on the track in between after:
superset dorsiflexion - bodyweight to failure, got a few extra reps than usual because of the track walking...approx 60/60/55/50 reps per set respectively
Hamstrings were (and still are) burnt out but I hit some poses for awhile anyways, there are so many subtleties / nuances to each that can improve or ruin it depending on your angle, form and personal structure, strengths/weaknesses etc...
When I hit FDB it's important to have that dip in your lower spine, so your butt's back, a bit of a stomach vaccum to emphasize the small waist, elbows/triceps parallel to the floor with lats flared to bring out the v-taper and minimize my small arms...etc
And legs...god legs, always posed, always flexed...and now, always hurting - lol.
Gonna finish fixing my dryer immediately after work this evening, then meet up with the guy who's helping me do my 60sec routine and hopefully squeeze in what may be my last stair mill session if I have time
Edit: took a nap, fixed my dryer (wheee!) and headed back for some stair mill, and posing. Mostly stair mill though...
PM Cardio:
35min LISS - stair mill @ 140bpm+
Hadn't decided what to do for the rest of the week weight training and cardio-wise, guess I need to make that call...
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halfwit
I like turtles.
Looking just amazing man. A lot of folks have no idea the amount of work required to get where you are, but hopefully your log can help shed some light on just how intense it can be - both mentally and physically.
That and you're 6'... Having the appearance of any size at that height is a challenge in itself. You soooooooooooo have my respect SP!
That and you're 6'... Having the appearance of any size at that height is a challenge in itself. You soooooooooooo have my respect SP!
snowpatrol123
New member
Looking just amazing man. A lot of folks have no idea the amount of work required to get where you are, but hopefully your log can help shed some light on just how intense it can be - both mentally and physically.
That and you're 6'... Having the appearance of any size at that height is a challenge in itself. You soooooooooooo have my respect SP!
Thanks man, encouragement is always nice but when it comes from people you respect...it means a lot. Seriously.
I have to say, people on this forum like MRZ, 3J and the other vets that really hammer the nutrition aspect helped me progress way more than any amount of anabolics ever did.
I've said it before, and it doesn't matter what numbers you assign but when you get to a certain point (lets say "advanced intermediate") the order of things is really nutrition > training (intensity>frequency>programming imo) > drugs (once they are sufficient)
I.e. provided you have some supraphysiological amount of anabolics, train between 90-95% of your true maximal capabilities frequently and don't have any ailments/mitigating conditions...the most important thing will be your nutrition. Adding drugs, better programming, fancy supplements etc won't touch the effect 2-3hrs of meal prep per week will have on your physique.
And I do realize not everyone cares to hit low single digit bodyfat, or even sub-10%...in which case bro eating (lots of clean food, minimal junk) will keep you healthy and let you grow...but to really dial things in, if that's the goal...nutrition nutrition nutrition
Anyways, enough pontificating...
These are rough, in that I mean I've never had pictures of my posing to really study before...I've already made quite a few adjustments since, and am slightly conflicted about showing these ones but it's alright I'll redeem myself with the next round
Aug 9/2015 posing (first pics) - Album on Imgur
carverelli
I am banned!
Great condition SP. kudos for the mental side of contest prep. Not sure I could do it tbh
snowpatrol123
New member
Weight 208
Went to bed late after watching the double-long true detective season finale...pretty good episode/ending but didn't expect it to go that late, damn...
Then to compound things I woke up at 4am and couldn't really get back to sleep...ended up going for a drive and a mcD coffee before heading home to pack gym clothes, assemble my intraWO drink and cook some eggwhites/cream of rice for my preWO meal
Tue - chest/delts/abs (optional/pump day)
warmup - indoor track
chest Tri-set...did these in quick succession with no intentional rest period, just the time required to switch DBs or move from the bench to HS machine and rested approx. 2mins after completing all three
1. DB twist press - 8-10 reps on these, start with a regular grip and rotate pinkies inwards towards the top of the movement
2. DB flyes (+ manual resistance) - 8 regular DB flyes stopping at 11/1o'clock positions for constant tension, then had my workout partner apply pressure to "push apart" my arms on the descent of 4 more reps
3. banded-HSPL flat chest press - 8 reps, lockout/flex on each rep...much much lighter weight than typically used due to the fatigue from the first two exercises & no time to recover
Didn't do anything particularly fancy, just a warmup round with 50-60% weights and then straight into four working 'trisets' in a row, with the aforementioned rest in between trisets (but no breaks between 1,2,3)
1. first set used 10x60, then 8x70 for the last three
2. used 30 or 35lbs DBs on each, again 8 normal reps and 4 'manually resisted'/partner reps
3. first set barely got 8x45 (one plate on each side of the machine, lol) so dropped it down to 40 ,then 35 for the last two sets...crazy how little weight you can push with bands added, and after those first two pre-exhaust exercises
hanging leg raise / v-ups - four sets, usual 16/17/18/20 rep scheme
machine rear delts (reverse pec dec) - three sets of 30 reps, a few rest/pause on the second and third set to get my full 30 in
side lateral raise w/ cables - warmup set, then two sets of 10 in front and 2 sets of 10 behind the back per arm
superset rope crunches - three sets, did 16/17/18 reps then the rope got hijacked before my last one...
band spidercrawls - three sets of 3 "walks" up and down the wall, standing a good meter away from the bricks at least...insane delt pump from this finisher
That was it for weights, it actually went very quickly/efficiently so I had 10-15 mins to get some posing in before I had to head downtown to the dentist (ugh)
I thought I had a cavity, turns out it's a piece of tooth that chipped off...they suggested a crown but it's not super urgent so that'll have to wait until post-wedding (50% copay on those babies, $yikes$)
I'm actually open to input on what other competitors (or well read spectators) suggest for the rest of the week's workouts/cardio...I'm fine with anything from continue as usual (bodypart split w/ cardio a few more times), full body workouts with or without cardio, really light (or heavy/high volume depletion) full body workouts...just cardio....or nothing at all until the show (hardest option for me tbh)
Edit: Well...I got stuck late at work, got home and started cooking some meat then realized how late it was & had to rush back to the gym to get my cardio in (panicked since I didn't decide yay or nay...)
PM Cardio:
30min LISS - stair mill
Went to bed late after watching the double-long true detective season finale...pretty good episode/ending but didn't expect it to go that late, damn...
Then to compound things I woke up at 4am and couldn't really get back to sleep...ended up going for a drive and a mcD coffee before heading home to pack gym clothes, assemble my intraWO drink and cook some eggwhites/cream of rice for my preWO meal
Tue - chest/delts/abs (optional/pump day)
warmup - indoor track
chest Tri-set...did these in quick succession with no intentional rest period, just the time required to switch DBs or move from the bench to HS machine and rested approx. 2mins after completing all three
1. DB twist press - 8-10 reps on these, start with a regular grip and rotate pinkies inwards towards the top of the movement
2. DB flyes (+ manual resistance) - 8 regular DB flyes stopping at 11/1o'clock positions for constant tension, then had my workout partner apply pressure to "push apart" my arms on the descent of 4 more reps
3. banded-HSPL flat chest press - 8 reps, lockout/flex on each rep...much much lighter weight than typically used due to the fatigue from the first two exercises & no time to recover
Didn't do anything particularly fancy, just a warmup round with 50-60% weights and then straight into four working 'trisets' in a row, with the aforementioned rest in between trisets (but no breaks between 1,2,3)
1. first set used 10x60, then 8x70 for the last three
2. used 30 or 35lbs DBs on each, again 8 normal reps and 4 'manually resisted'/partner reps
3. first set barely got 8x45 (one plate on each side of the machine, lol) so dropped it down to 40 ,then 35 for the last two sets...crazy how little weight you can push with bands added, and after those first two pre-exhaust exercises
hanging leg raise / v-ups - four sets, usual 16/17/18/20 rep scheme
machine rear delts (reverse pec dec) - three sets of 30 reps, a few rest/pause on the second and third set to get my full 30 in
side lateral raise w/ cables - warmup set, then two sets of 10 in front and 2 sets of 10 behind the back per arm
superset rope crunches - three sets, did 16/17/18 reps then the rope got hijacked before my last one...
band spidercrawls - three sets of 3 "walks" up and down the wall, standing a good meter away from the bricks at least...insane delt pump from this finisher
That was it for weights, it actually went very quickly/efficiently so I had 10-15 mins to get some posing in before I had to head downtown to the dentist (ugh)
I thought I had a cavity, turns out it's a piece of tooth that chipped off...they suggested a crown but it's not super urgent so that'll have to wait until post-wedding (50% copay on those babies, $yikes$)
I'm actually open to input on what other competitors (or well read spectators) suggest for the rest of the week's workouts/cardio...I'm fine with anything from continue as usual (bodypart split w/ cardio a few more times), full body workouts with or without cardio, really light (or heavy/high volume depletion) full body workouts...just cardio....or nothing at all until the show (hardest option for me tbh)
Edit: Well...I got stuck late at work, got home and started cooking some meat then realized how late it was & had to rush back to the gym to get my cardio in (panicked since I didn't decide yay or nay...)
PM Cardio:
30min LISS - stair mill
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snowpatrol123
New member
Thanks man, I feel lean but really flat just due to diet and lack of sleep though. Honestly based on my glutes/hamstrings, when I actually pose them right I'd say 6% or even slightly below - they aren't absolutely shredded in the 4-5% territory like a national / pro competitor but unless something goes horribly wrong when I dry out Friday I think that it'll be fair to say they're striated.
Weight 209
Not really an accurate weight since I hadn't visited the oval office yet, not too fussed about it though...I'm hitting 5-6L water alone easily plus another litre of coffee / diet rootbeer etc. If I really wanted to sweat it out I know I could make LHW at this point but I STILL haven't decided, lol...
Also...I did a fullbody workout today, haven't done cardio or posing yet (posing will happen for sure, cardio is up in the air) so if anyone has suggestions about how to structure workouts for the last half of the week (cardio tonight? workout, cardio tomorrow? anything friday?) please chime in...
Everything was superset a little bit (one or two exercises would overlap the next, and so on) but I will just write things out one at a time...also for the most part I left a rep or three in the tank after pyramiding up to a fairly heavy working weight by the third or fourth set of most exercises
Weds - fullbody1 (except chest)
warmup - indoor track
HSPL shoulder press - pyramiding weight up, four sets of 12...went pretty heavy on the fourth and stopped at 10 reps purposely leaving 1-2 reps that I could've ground out
cross-body DB curl - again, pyramiding the weight up, reps were 15/15/12/12 on the last four sets...one or two very easy warmups before that
platz-style (quad-focus) 1.25 hack squat - five sets, first two were quite easy...these are the ones where I'd go all the way down, come up less than halfway, back down then almost to full extension (one rep)
seated calf raise - four sets, quite heavy on all of them but still increasing the weight slightly...from 16 to 12 full ROM reps followed by the same number of partials out of the bottom (each set)
HSPL mid row - two fairly easy sets with a wide grip, used kind of the 1.25 rep scheme from the squats here to get a bit more of a pump in the rhomboid area
HS underhand-grip low row - I rarely use this machine but love it when I remember about it...targets the lower lats like none other, did four or five working sets with increasing weight and decreasing reps
ab/crunch machine - four sets of 20-30 reps (lost a few reps on each set due to short rest periods, just enough time to do the low rows in between)
lower-back hyperextension machine - four sets of 20-30 reps, lots of rest on these but lost reps because I increased the weight significantly on each set (to the full stack by the end)
one-arm tricep extension - quick two or three sets of these with 12 reps per arm, a 1-2sec flex/hold at the bottom of each rep for additional pump
HS isolateral kneeling hamstring curl - three (or four?) sets of these, 15/12/10 reps per leg while increasing the weight on each set
superset bodyweight SLDL - just to stretch and get more blood into the hamstrings between ham curl sets
The mirrored studio I normally pose in was occupied for zumba or something similar and I was already late for work so I hit the showers..."and now we here". Just waiting around this morning while my eggs cooked at ~5:30am, took a few quick dirty-bathroom-mirror-low-carb-flat-unswelfies: Aug 12/2015 prep - 3 days out - Album on Imgur
edit: panicked at the last minute and went back to the gym for cardio...squeaked in a few minutes of posing, as well...based on his hockey-card stats there's no reason regan's lat spread should blow mine out of the water, god dammit! Hah...
PM Cardio:
15min LISS - indoor track (moderate / warmup pace)
30min LISS - stair mill (135bpm+)
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