SP's on/off-season log
- Thread starter snowpatrol123
- Start date
snowpatrol123
New member
Weight 227
Ate quite well at the inlaws yesterday, after a nice lazy day off...good for adding weight I suppose
Sun - arms - 8-12 reps
20min LISS - track
EZbar curls - warmup plus three drop sets - first time I've been able to pull these off since I messed up my wrist, so very pleased
superset hanging leg raise - four sets - 16/17/18/20 reps...interestingly this doesn't get easier as I get heavier
hammer DB curls - three drop sets
superset DB shrugs - two sets
rope tricep pushdowns - three drop sets - 12x75+10x50+10x30, extra drop for third set
superset DB pullover - two sets
triangle pushdowns - three pause sets
Ate quite well at the inlaws yesterday, after a nice lazy day off...good for adding weight I suppose
Sun - arms - 8-12 reps
20min LISS - track
EZbar curls - warmup plus three drop sets - first time I've been able to pull these off since I messed up my wrist, so very pleased
superset hanging leg raise - four sets - 16/17/18/20 reps...interestingly this doesn't get easier as I get heavier
hammer DB curls - three drop sets
superset DB shrugs - two sets
rope tricep pushdowns - three drop sets - 12x75+10x50+10x30, extra drop for third set
superset DB pullover - two sets
triangle pushdowns - three pause sets
snowpatrol123
New member
Weight 228
Was supposed to be a day off, I made the mistake of being responsible and showing up to do some project management on my way to the gym. By the time I left, I was frustrated and it was raining. Which is shit because I was on a ducati. Anyways, rode home, showered off, re-carbed up and hit the gym for a late leg day.
Mon - legs - 12-15 reps
10min LISS - incline treadmill - shin pumps were through the roof, barely made it to ten minutes
seated quad extension - three pause sets - 15 + 8 + 5 x240 each
highbar ATG squat - three sets - 12x275 each - spinal erector (lower back) pumps were out of this world after the second and third set
superset seated calf extension - four pause sets - 15 + 12 + 8 x125 each, approximately
incline leg press - three pause sets - 15+5x630 each
prone hamstring curl - one set - hamstrings started cramping so hard I was worried they'd seize or tear...called it a day/night
Anavar...never again. Seriously, I trust this source and 50mg ED is fucking my world right up with "pumps"...mostly leg / lower back pumps, but it's pretty fierce on shoulder and arms days as well. The only one that hasn't been seriously ruined is chest.
I'm drinking 500-1000mL v8 per day, 10g taurine supplemented and at least two bananas...I don't know what else to do other than say fuck it and start sneaking the var into my girlfriend's oatmeal (I kid I kid)
Was supposed to be a day off, I made the mistake of being responsible and showing up to do some project management on my way to the gym. By the time I left, I was frustrated and it was raining. Which is shit because I was on a ducati. Anyways, rode home, showered off, re-carbed up and hit the gym for a late leg day.
Mon - legs - 12-15 reps
10min LISS - incline treadmill - shin pumps were through the roof, barely made it to ten minutes
seated quad extension - three pause sets - 15 + 8 + 5 x240 each
highbar ATG squat - three sets - 12x275 each - spinal erector (lower back) pumps were out of this world after the second and third set
superset seated calf extension - four pause sets - 15 + 12 + 8 x125 each, approximately
incline leg press - three pause sets - 15+5x630 each
prone hamstring curl - one set - hamstrings started cramping so hard I was worried they'd seize or tear...called it a day/night
Anavar...never again. Seriously, I trust this source and 50mg ED is fucking my world right up with "pumps"...mostly leg / lower back pumps, but it's pretty fierce on shoulder and arms days as well. The only one that hasn't been seriously ruined is chest.
I'm drinking 500-1000mL v8 per day, 10g taurine supplemented and at least two bananas...I don't know what else to do other than say fuck it and start sneaking the var into my girlfriend's oatmeal (I kid I kid)
snowpatrol123
New member
snowpatrol123
New member
Weight 227
Tue - chest - 8-12 reps
20min LISS - incline treadmill
external/internal shoulder pivot - three sets
superset hanging leg raise - four sets - 16/17/18/20 reps
flat barbell bench - warmup plus three drop sets
incline smith press - three drop sets
chest dips - bodyweight, three sets
DB flyes - three drop sets
superset lying leg raise - three sets - 30 reps each
Tue - chest - 8-12 reps
20min LISS - incline treadmill
external/internal shoulder pivot - three sets
superset hanging leg raise - four sets - 16/17/18/20 reps
flat barbell bench - warmup plus three drop sets
incline smith press - three drop sets
chest dips - bodyweight, three sets
DB flyes - three drop sets
superset lying leg raise - three sets - 30 reps each
snowpatrol123
New member
Weight 227
Thur - back - 8-12 reps
20min LISS - incline treadmill
deads - three sets
superset machine rows - three sets
bent over BB row - three pause sets, end with drop set
bodyweight widegrip pull up - three sets - 8 / 9 / 10 reps each
superset lat pull down - three drop sets
seated cable row - two sets
superset decline weighted situp - three sets - 25 reps x 45lb plate
Thur - back - 8-12 reps
20min LISS - incline treadmill
deads - three sets
superset machine rows - three sets
bent over BB row - three pause sets, end with drop set
bodyweight widegrip pull up - three sets - 8 / 9 / 10 reps each
superset lat pull down - three drop sets
seated cable row - two sets
superset decline weighted situp - three sets - 25 reps x 45lb plate
snowpatrol123
New member
I stopped drinking and blow a few years back, making things like klondike days and stampede slightly less appealing but I may still head down and do some "sight-seeing" and visit friends/family
If I'm coming down I'll be sure to let you know & we should grab a coffee bro
If I'm coming down I'll be sure to let you know & we should grab a coffee bro
snowpatrol123
New member
Weight 226
Cut the anavar out a few days ago, still get pumps but they aren't debilitating now. I'm going to say one or two pounds weight loss could be attributable to dropping var, despite it not being a very wet oral
Fri - delts - 10-12 reps
15 min LISS - incline treadmill
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets - 16/17/18/20 reps
seated DB press - three drop sets - 12x70 + 9x42.5 + 12x20, extra drop for third set
lateral DB raise - three drop sets - 12x37.5 + 12x25 + 12x17.5, plus extra drop
superset lying leg raise - three sets - 30 reps each
reverse pec dec - three drop sets
superset DB shrugs - three drop sets
front barbell raise - one set plus static rep
Cut the anavar out a few days ago, still get pumps but they aren't debilitating now. I'm going to say one or two pounds weight loss could be attributable to dropping var, despite it not being a very wet oral
Fri - delts - 10-12 reps
15 min LISS - incline treadmill
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets - 16/17/18/20 reps
seated DB press - three drop sets - 12x70 + 9x42.5 + 12x20, extra drop for third set
lateral DB raise - three drop sets - 12x37.5 + 12x25 + 12x17.5, plus extra drop
superset lying leg raise - three sets - 30 reps each
reverse pec dec - three drop sets
superset DB shrugs - three drop sets
front barbell raise - one set plus static rep
snowpatrol123
New member
Made it to sylvan lake Friday evening but had to work Saturday, so no stampede this year for this bro
Weight 226
Sat - arms - 8-12 reps
25min LISS - incline treadmill
preacher EZ curl - three sets, with a few cheat reps at the end of each
superset hammer crunch machine - four sets - 35x90, 32x100, 30x110, 30x120
hammer DB curl - three drop sets
superset smith shrugs - three sets - behind the back, ended with dropset for third set
rope tricep pushdown - three drop sets
triangle pushdown - one set, had to leave for a party unfortunately
Sun - legs - 12-15 reps
10min LISS - incline treadmills
seated quad extension - three pause sets - 15+8+6x240 each
highbar ATG squat - three sets - 12, 12, 10 reps x 275
superset seated calf extension - four or five pause sets - 145lbs, reps in the 10-16 range
SLDL - three sets - 12, 12, 10 reps x 225lbs
incline leg press - one set - 10x 810, had to leave again to meet a friend...starting to get frustrated with cutting workouts short
SKIPPED - prone hamstring curl
Weight 226
Sat - arms - 8-12 reps
25min LISS - incline treadmill
preacher EZ curl - three sets, with a few cheat reps at the end of each
superset hammer crunch machine - four sets - 35x90, 32x100, 30x110, 30x120
hammer DB curl - three drop sets
superset smith shrugs - three sets - behind the back, ended with dropset for third set
rope tricep pushdown - three drop sets
triangle pushdown - one set, had to leave for a party unfortunately
Sun - legs - 12-15 reps
10min LISS - incline treadmills
seated quad extension - three pause sets - 15+8+6x240 each
highbar ATG squat - three sets - 12, 12, 10 reps x 275
superset seated calf extension - four or five pause sets - 145lbs, reps in the 10-16 range
SLDL - three sets - 12, 12, 10 reps x 225lbs
incline leg press - one set - 10x 810, had to leave again to meet a friend...starting to get frustrated with cutting workouts short
SKIPPED - prone hamstring curl
snowpatrol123
New member
Weight 226
Mon - chest - 8-12 reps
20min LISS - low incline treadmill
internal/external shoulder rotation - three sets
superset hanging leg raise - four sets - 16/17/18/20 reps
flat BB bench - three drop sets
incline BB bench - three drop sets
bodyweight dips - three sets, twelve reps each (deep)
superset lying leg raise - three sets, thirty reps each (slow)
Mon - chest - 8-12 reps
20min LISS - low incline treadmill
internal/external shoulder rotation - three sets
superset hanging leg raise - four sets - 16/17/18/20 reps
flat BB bench - three drop sets
incline BB bench - three drop sets
bodyweight dips - three sets, twelve reps each (deep)
superset lying leg raise - three sets, thirty reps each (slow)
snowpatrol123
New member
Weight 228 (tuesday afternoon) 229 (wednesday morning)
Tue - back - 8-12 reps
20min LISS - incline treadmill
deads - warmup + three sets - 10x315, 10x405, 8x405, 12x315
superset machine row - three sets - 10x150 approx
wide grip pullup - three sets - 10/9/9 reps (slow)
superset wide grip lat pull down - three drop sets - 10x140 + 10x100 + 10x70, extra drop on third set
bent over BB row - one set - 12x185 (lower back pretty sore/"pumped" at this point)
seated cable row - three drop sets - 10x180 + 10x150 + 10x120
WTF jesus!? - Imgur
Wed - delts - 10-12 reps
15min LISS - incline treadmill
internal/external shoulder rotation - three sets
superset hanging leg raise - four sets - 16/17/18/20 reps
seated DB press - three drop sets - 12x70 + 10x50 + 10x25, extra drop for third set
side DB lateral - three drop sets - 12x37.5 + 10x25 + 12x15, extra drop for third set
superset lying leg raise - three sets - 30 reps each
reverse pec dec - three drop sets - 12x140 + 12x120 + 12x100 each
superset smith shrugs - three sets, behind the back + in front - 12 + 12 x 275 each, dropset on third set
front barbell raise - three sets plus static rep - 10x70 + 10sec hold x 35lb
Tue - back - 8-12 reps
20min LISS - incline treadmill
deads - warmup + three sets - 10x315, 10x405, 8x405, 12x315
superset machine row - three sets - 10x150 approx
wide grip pullup - three sets - 10/9/9 reps (slow)
superset wide grip lat pull down - three drop sets - 10x140 + 10x100 + 10x70, extra drop on third set
bent over BB row - one set - 12x185 (lower back pretty sore/"pumped" at this point)
seated cable row - three drop sets - 10x180 + 10x150 + 10x120
WTF jesus!? - Imgur
Wed - delts - 10-12 reps
15min LISS - incline treadmill
internal/external shoulder rotation - three sets
superset hanging leg raise - four sets - 16/17/18/20 reps
seated DB press - three drop sets - 12x70 + 10x50 + 10x25, extra drop for third set
side DB lateral - three drop sets - 12x37.5 + 10x25 + 12x15, extra drop for third set
superset lying leg raise - three sets - 30 reps each
reverse pec dec - three drop sets - 12x140 + 12x120 + 12x100 each
superset smith shrugs - three sets, behind the back + in front - 12 + 12 x 275 each, dropset on third set
front barbell raise - three sets plus static rep - 10x70 + 10sec hold x 35lb
snowpatrol123
New member
Weight 226
May be a bit dehydrated, had a serious headache for the last two days. Still eating lots...may have to bump to 4.9-5.1k cals to hit 235+ though
Fri - arms - 8-12 reps
20min LISS - incline treadmill
preacher EZ bar curls - three sets
superset rope tricep pushdown - three drop sets
also superset hammer crunch machine - four sets
hammer DB curls - three drop sets
superset lying leg raise - three sets
also superset triangle tricep pushdown - two pause sets
May be a bit dehydrated, had a serious headache for the last two days. Still eating lots...may have to bump to 4.9-5.1k cals to hit 235+ though
Fri - arms - 8-12 reps
20min LISS - incline treadmill
preacher EZ bar curls - three sets
superset rope tricep pushdown - three drop sets
also superset hammer crunch machine - four sets
hammer DB curls - three drop sets
superset lying leg raise - three sets
also superset triangle tricep pushdown - two pause sets
snowpatrol123
New member
Seven right now.
Meal 1 (Breakfast)
1 scoops whey & 250mL egg whites, 2 cups oatmeal with 2 table spoons natural peanut butter.
70g pro, 120g carb 20g fat
Meal 2 (Post workout)
2 scoops whey & 250mL egg whites, 500mL 1% milk, 1.5 cups oatmeal
100g pro, 125 carbs, 10g fat
Meal 3
1 carton of egg whites, 1 homemade protein bar
85g pro, 25g carb 20g fat
Meal 4
12oz chicken breast/steak/extra lean meat 400g rice (calorie wise sauce)
75g pro, 100g carbs 10g fat
Meal 5
2 cans tuna, 4x Ezekiel Bread, lettuce, low fat mayo
75g pro, 60g carbs, 10g fat
Meal 6
250mL egg whites, 1 homemade protein bar
60g pro, 25g carbs 20g fat
*Meal 7 (Before Bed)
250mL egg whites, 1 TBSP Natural PB
25g Pro, 10g Fat
