SP's on/off-season log
- Thread starter snowpatrol123
- Start date
snowpatrol123
New member
It's wedding-eve today brother; ceremony is 9am tomorrow and reception from 10-2pm...then pictures & we're done! The hotel gave us a room for the night which is nice, we'll eat somewhere downtown then zonk out pretty early I am guessing...
Informal present opening/get together lunch to visit more with out-of-towners Saturday, then we'll head to Banff on Sunday for three nights (S/M/T) and home Wednesday so mrs.SP can start her new position Thursday & I can go back to the grind...
Weight 221
Thu - back (optional/volume)
warmup - indoor track
Giant set - done with no rest between exercises, just the time to move between the machines/grab different weights etc
1. smith BB row - no resting on stops etc, just constant pumping (not quite fully extending elbows) for eight reps per set
2. DB pullover - the usual with constant tension (short ROM) for eight reps per set as well
3. neutral->suppinated bent DB row - both sides together, almost like a neutral yates row position but turning the DBs in slightly more at the top....also eight reps per set
4. banded face-pulls - nothing fancy here, just leaning back and pulling the band with a 1-2sec flex/hold on each of eight reps per set
5. fully extended bodyweight "hang" - letting the lats fully stretch out, holding this for about 30-40 sec until almost impossible to hold on anymore
Did one warmup/feeder set and four rounds of the above, slightly increasing weights on most exercises (except the band / hang stuff) on each subsequent 'round' of exercises
Tri-set - also done with minimal rest between exercises, a warmup set then four rounds of work sets also doing eight reps per set
1. one-arm suppinated-grip pulldown - leaning back slightly, focusing on lower lat contraction with the non-working arm fully extended to stretch the opposite lat
2. wide grip pulldown - nothing fancy, just eight regular strict-form pulldowns per set
3. overhead double-arm split pulldown - tried explaining these once before, using cables to emulate a machine that has you perform a movement like getting into a rear double bicep basically
Some posing as always, a short cooldown on the track but kept the HR up then headed over to the torture machine-I mean stair mill
AM Cardio:
25min LISS - stair mill
Few shots this morning, quads and abs still looking good, probably the worst rear shot I've ever taken so I don't know what's actually going on there...only thing I'd say is my waist looks a bit wider (from more food?): Aug 27/2015 2wks post/6wks out - Album on Imgur
Southernfish
New member
Oh man! The wedding creeped up fast! All the best to you and the mrs tomorrow and for years to come brother.
I may have missed it but where are you guys honeymooin at?
I may have missed it but where are you guys honeymooin at?
Last edited:
snowpatrol123
New member
All the very best for the next few days buddy, I wish you both a lifetime of happiness and luck!
Enjoy Banff, it's an awesome place!
Thanks BB. I grew up going to waterton and jasper for mountain biking & snowboarding more-so but I enjoy the canmore/banff area as well, if the smoke isn't too bad (from the american forest fires) I am hoping we'll get some good hiking in
Thanks man, going to Banff for 3 nights (leaving tomorrow)
Weight 220
Wedding went really well, slept kind of ok at the hotel then hit the breakfast buffet after a bit of a walk through the river valley. Left when they cut me off from coffee and hit the gym after a well deserved rest (wedding) day
Sat - legs (heavy - omega beam week 1)
warmup - indoor track
seated leg curl - 3 warm up sets then four working sets - these were different than usual...alternated legs, so one rep with one leg, and then the other, really focusing on the contraction on each rep - each set was 10 reps on each leg (alternating) then at the end of each set pumped out 10 more reps with both legs together
HSPL 45 degree incline leg press - two feeder sets of 15 or so to warm up and then started increasing the weight doing sets of 10 adding a plate each set (misread the program, should've been adding two not one but it just meant I did more work, hah)
15x4 plates (180)
15x6 plates (270)
10x7 plates (315...)
10x8
10x9
10x10
10x11
10x12
10x13
10x14
10x15
10x16
10x17
10x18
10x19
10x20 (900)
10x21 (945)
10x22 (990)...I'd done so many sets by here that even if I could I wanted to have some energy to really hammer the 'Challenge Set'...found a solo bro to help me unload 10 of the plates after the first ten reps & it went like this:
10x990...buddy stripped plates while I held (not racked) the weight
20x540...5sec pause (racked)
10x540...5sec pause (racked)
5x540...10sec pause (not racked)
5x540...20sec pause (not racked)
3x540...had to catch my knees with my hands, game over (for leg press at least)
bulgarian split squats - three working sets of 8 reps per leg, then after the 8th rep did a 15 second isohold on each leg...here's a video of JM doing these for a better idea of how they work https://youtu.be/I1Ee3M6SDgQ
superset intra-set stretching - 30 second hard quad stretch after each of the split squat working sets
DB stiff legged deadlift - two sets of 10, not coming all the way up, just three quarters to five sixths of the way and really working on the stretch at the bottom of the movement
AM Cardio:
20-30min (light) LISS - walking outside in the river valley this morning (pre breakfast, nothing crazy but a nice 20-25mins) then again a 10-15min walk over to my car before hitting the gym
Last edited:
snowpatrol123
New member
Thanks man, actually it's a custom suit, not a tux - had to do quite the drop from chest to waist but it fits very nicely and I honestly don't feel like the money was wasted
Weight 221
Got a decent workout in this morning. We'll be heading to Banff very shortly, just posting this while mrs.SP finishes packing then we'll be on the road
Sun - chest/delts (heavy - omega week 1)
warmup - indoor track
flat DB twist press - two warmup/feeder sets, then three working sets of 10 reps
unsupported hanging leg raise - four sets, 16/17/18/20 reps
incline BB press - two warmup sets (light) then four working sets, pyramiding weight up slightly
8x135
8x135 (warmups)
8x185
8x205
8x225
8x245 (no spotter and wasn't sure about 275 so called it there)
stretch pushups - hands on small (6") aerobic steps, deep stretch at the bottom of each rep...three sets to failure with an isohold on the last rep again until failure
bent over rear lateral DB raise - one warmup and four working sets of 20 reps
rope crunches - four sets, 16/17/18/20 reps again
front BB raise - wide grip (beyond shoulder width) and three sets of 12 lifting the bar all the way over head
side lateral DB "swings" - only about 1/3 ROM on these, very heavy DBs for 30 reps per set...three working sets
cooldown - indoor track
snowpatrol123
New member
No scale (or at least I couldn't find one easily)
Mrs.SP is still sleeping, I went to get coffee then tried to go to a place called elite fitness but it looks closed/foreclosed(?) so my next attempt was the banff centre to a place called the Sally Borden fitness centre/gym for a workout..,home now (at our resort condo thing) cooking chicken with an egg and some rice...
Oh my intraworkout was a coffee and poptart because I didn't want to bring a bunch of supplement tubs with me...seemed to work alright but wouldn't go backwards from my usual eaas/hbcd in the long run
Mon - back (heavy - omega beam wk 1)
warmup - waking around the banff centre trying to find the damn fitness facility...eventually tracked it down, paid the overpriced drop in then hit the weights...
one-arm BB row - using a bunch of 25lbs plates for a deeper stretch on the lat, started with three pyramid/warmup sets of 12, then three heavy working sets of 8
away-facing lat pulldown - using a wide grip, one warmup set of 15 then three work sets of 10, ended the third set with a dropset
single-arm supinated pulldown - three sets of 10 reps per arm (all reps for one arm at once, then the other) and finished with a 7sec isohold at the end of the last rep on each arm
DB shrug - three sets, first two were heavy sets of 15 with 3sec hold at the top of each rep, third/last set was a triple dropset that added 12 reps with a lighter weight, maintaining the pause/hold on each rep scheme and finally a third (lighter) set of DBs without the hold at the top of each rep
rack pulls - starting with pins set at mid shin height, one warmup/feeler then three heavy sets of five but focusing on lat tension (not a whole-body movement like a deadlift etc)
regular (lying/floor) crunches - four sets of thirty reps, always constant tension / slightly shortened ROM to achieve this
Program called for banded hyperextensions but without a partner I couldn't find anything I could makeshift into a hyperextension machine
Mrs.SP is still sleeping, I went to get coffee then tried to go to a place called elite fitness but it looks closed/foreclosed(?) so my next attempt was the banff centre to a place called the Sally Borden fitness centre/gym for a workout..,home now (at our resort condo thing) cooking chicken with an egg and some rice...
Oh my intraworkout was a coffee and poptart because I didn't want to bring a bunch of supplement tubs with me...seemed to work alright but wouldn't go backwards from my usual eaas/hbcd in the long run
Mon - back (heavy - omega beam wk 1)
warmup - waking around the banff centre trying to find the damn fitness facility...eventually tracked it down, paid the overpriced drop in then hit the weights...
one-arm BB row - using a bunch of 25lbs plates for a deeper stretch on the lat, started with three pyramid/warmup sets of 12, then three heavy working sets of 8
away-facing lat pulldown - using a wide grip, one warmup set of 15 then three work sets of 10, ended the third set with a dropset
single-arm supinated pulldown - three sets of 10 reps per arm (all reps for one arm at once, then the other) and finished with a 7sec isohold at the end of the last rep on each arm
DB shrug - three sets, first two were heavy sets of 15 with 3sec hold at the top of each rep, third/last set was a triple dropset that added 12 reps with a lighter weight, maintaining the pause/hold on each rep scheme and finally a third (lighter) set of DBs without the hold at the top of each rep
rack pulls - starting with pins set at mid shin height, one warmup/feeler then three heavy sets of five but focusing on lat tension (not a whole-body movement like a deadlift etc)
regular (lying/floor) crunches - four sets of thirty reps, always constant tension / slightly shortened ROM to achieve this
Program called for banded hyperextensions but without a partner I couldn't find anything I could makeshift into a hyperextension machine
snowpatrol123
New member
Weight 221
Another early(-ish, for holidays / honeymoon I'd say) gym session while mrs.SP paradoxically gets even more beauty sleep (we're married now isn't it ok to get ugly?)
Had a great day honeymooning - went to lake Louise for lunch and a short walk, it was raining but we took a few pictures...back home for my afternoon nap then sat in the hot tub for awhile. Stayed in, ate salad, cottage cheese and rinsed extra lean ground beef for dinner as planned...watching Armageddon now
Tue - legs+calves (optional/ham-focused)
warmup - indoor track
Giant set - did three warmup rounds, pyramiding weight up so the second (and certainly third) felt a lot more like additional work sets...no/minimal rest between exercises (just 10-20 seconds to try to let my back un-cramp a few times)
1. prone hamstring curl - sets of 10, straight reps focused on keeping the pelvis down to isolate/engage hamstrings primarily
2. BB SLDL - sets of 8, coming up 3/4 to 5/6 of the way to maintain constant tension on the hams...strict form but my lower back was definitely complaining ("pumped") even during the warmup sets
3. smith lunges - 8 reps per leg, nothing fancy but ensuring the "pressing" foot was far enough forward to emphasize posterior muscles rather than quad without straining the knee at the same time
4. smith ATG squat - sets of 6, pretty extreme stance on these to target adductors and hams with wide foot placement and toes pointed outwards...deep ROM as usual with a very brief/sometimes not-quite lockout at the top
seated quad extension - bit of a sketchy machine, and honestly the program called for a "different leg curl than the first in the giant set" not a leg extension but that wasn't an option so I went this route instead. Four sets of 15+ reps with a 1-2sec flex/pause at the top of (most) reps
superset horizontal leg press (sled?) - four sets of 15 heavy reps using ultra high/narrow foot placement to maximize hamstring involvement
seated calf raise - four calf killer sets, the usual:
10reps
10sec isohold
10reps
10sec isohold
10reps
10sec isohold
***that's one set...did four rounds total
superset dorsiflexion - using body weight, repped these out to failure immediately following each set of calf raises-reps were approximately 60/55/55/50
AM Cardio:
25min LISS - incline treadmill (lower HR than usual, ankles are a bit swollen / bugging me since the wedding)
Took some pics over the last few days but the internet here is super sketchy so they'll have to wait
Another early(-ish, for holidays / honeymoon I'd say) gym session while mrs.SP paradoxically gets even more beauty sleep (we're married now isn't it ok to get ugly?)
Had a great day honeymooning - went to lake Louise for lunch and a short walk, it was raining but we took a few pictures...back home for my afternoon nap then sat in the hot tub for awhile. Stayed in, ate salad, cottage cheese and rinsed extra lean ground beef for dinner as planned...watching Armageddon now
Tue - legs+calves (optional/ham-focused)
warmup - indoor track
Giant set - did three warmup rounds, pyramiding weight up so the second (and certainly third) felt a lot more like additional work sets...no/minimal rest between exercises (just 10-20 seconds to try to let my back un-cramp a few times)
1. prone hamstring curl - sets of 10, straight reps focused on keeping the pelvis down to isolate/engage hamstrings primarily
2. BB SLDL - sets of 8, coming up 3/4 to 5/6 of the way to maintain constant tension on the hams...strict form but my lower back was definitely complaining ("pumped") even during the warmup sets
3. smith lunges - 8 reps per leg, nothing fancy but ensuring the "pressing" foot was far enough forward to emphasize posterior muscles rather than quad without straining the knee at the same time
4. smith ATG squat - sets of 6, pretty extreme stance on these to target adductors and hams with wide foot placement and toes pointed outwards...deep ROM as usual with a very brief/sometimes not-quite lockout at the top
seated quad extension - bit of a sketchy machine, and honestly the program called for a "different leg curl than the first in the giant set" not a leg extension but that wasn't an option so I went this route instead. Four sets of 15+ reps with a 1-2sec flex/pause at the top of (most) reps
superset horizontal leg press (sled?) - four sets of 15 heavy reps using ultra high/narrow foot placement to maximize hamstring involvement
seated calf raise - four calf killer sets, the usual:
10reps
10sec isohold
10reps
10sec isohold
10reps
10sec isohold
***that's one set...did four rounds total
superset dorsiflexion - using body weight, repped these out to failure immediately following each set of calf raises-reps were approximately 60/55/55/50
AM Cardio:
25min LISS - incline treadmill (lower HR than usual, ankles are a bit swollen / bugging me since the wedding)
Took some pics over the last few days but the internet here is super sketchy so they'll have to wait
snowpatrol123
New member
Weight 219
We're back from banff, the weigh-in/workout was this morning though before we hit the road this morning...nice drive home (I got to nap a bit!) and had a light lunch at earls' halfway home with mrs.SP's parents (they were heading to banff to use the second half of the week's time-share allotment)
Contemplating a second session today for some arms & cardio...listened to a great Geard up podcast on the way home (ep#100) and mrs.SP enjoyed it...featured one of my favorite BB's of all time, dorian and even better-than-usual commentary from the hosts.
WedAM - chest/delts/abs (optional/volume - omega week1)
warmup - incline treadmill
machine press - quite a few warmup/pyramid sets (~8+) then four working sets, still increasing the weight until I couldn't get 10 good reps
unsupported hanging leg raise - four sets, 16/17/18/18 reps (couldn't get a good grip on the ghetto bar for my usual 20rep fourth set)
flat DB hex press - four sets of 8-10 reps, with a quick flex at the top and good stretch at the bottom of each rep
high cable flyes - four sets, increasing weight and decreasing reps (from 15 down to 8) on each set
superset pec minor dips - bodyweight to failure, three sets
bent over rear lateral DB raise - one warmup and three working sets of 20 reps
rope crunches - four sets of 20
side lateral DB raise - four sets of 10, increasing weight on the first three sets so form got a bit less 'strict' on 3 & 4 but still decent and a huge pump which led to a lot of..
posing - feel like I'm looking pretty big especially in the generous overhead gym lighting, midsection isn't as tight as it was but considering a less-than-optimal diet, minimal cardio and no drugs I feel pretty good
banded spidercrawl - two sets of three up/down trips on the wall to finish off the medial delts
AM Cardio:
30min LISS - incline treadmill (very moderate, HR only ~120bpm)
edit: I did end up going back, now that I'm home I had to check on my gym...
WedPM - arms/delts
warmup - indoor track
supinated DB curl - warmup then four sets, 12/12/10/8 reps increasing the weight each time...2-3sec eccentrics
superset front DB raise - warmup & four working sets using the same rep scheme and DBs as the curls but without the slow eccentrics, however finished the fourth set with a triple dropset
rope tricep pushdown - warmup and four working sets, 12 reps with a 1-2sec flex+hold at the bottom of each rep and finished the fourth set with some straight reps then partials to really burn out
superset banded spidercrawls - three more sets of these, did 3 then 4 then 5 walks up & down the wall (per set, respectively)
cross-body DB curl - four sets of 12
superset EZ-bar curl - four sets of 8 immediately following the DB curls
one-arm rope pushdown - four sets of 12 with 1-2sec flex at the bottom of each rep followed by 6-8 partials from the stretch position
superset rear delt/band pull-aparts - four sets of 20 with a 1-2sec flex
PM Cardio:
25min LISS - stair mill torture machine
Some of the photos from yesterday & days prior finally made it up @ Aug31-Sep1/2015 - honeymoon (<6wks out) - Album on Imgur
We're back from banff, the weigh-in/workout was this morning though before we hit the road this morning...nice drive home (I got to nap a bit!) and had a light lunch at earls' halfway home with mrs.SP's parents (they were heading to banff to use the second half of the week's time-share allotment)
Contemplating a second session today for some arms & cardio...listened to a great Geard up podcast on the way home (ep#100) and mrs.SP enjoyed it...featured one of my favorite BB's of all time, dorian and even better-than-usual commentary from the hosts.
WedAM - chest/delts/abs (optional/volume - omega week1)
warmup - incline treadmill
machine press - quite a few warmup/pyramid sets (~8+) then four working sets, still increasing the weight until I couldn't get 10 good reps
unsupported hanging leg raise - four sets, 16/17/18/18 reps (couldn't get a good grip on the ghetto bar for my usual 20rep fourth set)
flat DB hex press - four sets of 8-10 reps, with a quick flex at the top and good stretch at the bottom of each rep
high cable flyes - four sets, increasing weight and decreasing reps (from 15 down to 8) on each set
superset pec minor dips - bodyweight to failure, three sets
bent over rear lateral DB raise - one warmup and three working sets of 20 reps
rope crunches - four sets of 20
side lateral DB raise - four sets of 10, increasing weight on the first three sets so form got a bit less 'strict' on 3 & 4 but still decent and a huge pump which led to a lot of..
posing - feel like I'm looking pretty big especially in the generous overhead gym lighting, midsection isn't as tight as it was but considering a less-than-optimal diet, minimal cardio and no drugs I feel pretty good
banded spidercrawl - two sets of three up/down trips on the wall to finish off the medial delts
AM Cardio:
30min LISS - incline treadmill (very moderate, HR only ~120bpm)
edit: I did end up going back, now that I'm home I had to check on my gym...
WedPM - arms/delts
warmup - indoor track
supinated DB curl - warmup then four sets, 12/12/10/8 reps increasing the weight each time...2-3sec eccentrics
superset front DB raise - warmup & four working sets using the same rep scheme and DBs as the curls but without the slow eccentrics, however finished the fourth set with a triple dropset
rope tricep pushdown - warmup and four working sets, 12 reps with a 1-2sec flex+hold at the bottom of each rep and finished the fourth set with some straight reps then partials to really burn out
superset banded spidercrawls - three more sets of these, did 3 then 4 then 5 walks up & down the wall (per set, respectively)
cross-body DB curl - four sets of 12
superset EZ-bar curl - four sets of 8 immediately following the DB curls
one-arm rope pushdown - four sets of 12 with 1-2sec flex at the bottom of each rep followed by 6-8 partials from the stretch position
superset rear delt/band pull-aparts - four sets of 20 with a 1-2sec flex
PM Cardio:
25min LISS - stair mill torture machine
Some of the photos from yesterday & days prior finally made it up @ Aug31-Sep1/2015 - honeymoon (<6wks out) - Album on Imgur
Last edited:
snowpatrol123
New member
Weight 221
Guess it's probably time to start that there diet again, seeing as I'm...five weeks out?
That's alright though, we had a great honeymoon (and wedding) with very little in the way of dietary restriction, ate smart but whenever/basically whatever I wanted
Training wasn't a hardship at all, it keeps me sane and I feel better after going to the gym than on a rest day to be honest
So - I'm ready to get back at it...should probably add some AAS into the mix as well here...
Thu - back/abs (pump/volume - week 1 omega beam)
warmup - indoor track
one-arm DB row - 2 warmup and 4 working sets, 10 reps...no deadstop or anything fancy just heavy DBs and ensuring the tension/force was being generated by the back/lats and minimal arm involvement
straight-arm cable pulldown - four sets of ten, attached two ropes (one per arm) to a regular tricep pushdown station for better isolation and tension on the lats as well as serratus...form was perfect with moderately heavy weight
various grip pull-up - one set each of wide-pronated, wide-neutral, medium-supinated and narrow-neutral - all 12 bodyweight reps (strict) per set
Regular crunches - four sets of thirty reps, constant-tension style with slightly shortened ROM to really get a burn in the abs
Seated/low cable row - four sets of ten reps, using a slightly wider than normal narrow/neutral grip attachment and really focusing on driving the elbows as far back as possible
AM Cardio:
25min LISS - stair mill
Guess it's probably time to start that there diet again, seeing as I'm...five weeks out?
That's alright though, we had a great honeymoon (and wedding) with very little in the way of dietary restriction, ate smart but whenever/basically whatever I wanted
Training wasn't a hardship at all, it keeps me sane and I feel better after going to the gym than on a rest day to be honest
So - I'm ready to get back at it...should probably add some AAS into the mix as well here...
Thu - back/abs (pump/volume - week 1 omega beam)
warmup - indoor track
one-arm DB row - 2 warmup and 4 working sets, 10 reps...no deadstop or anything fancy just heavy DBs and ensuring the tension/force was being generated by the back/lats and minimal arm involvement
straight-arm cable pulldown - four sets of ten, attached two ropes (one per arm) to a regular tricep pushdown station for better isolation and tension on the lats as well as serratus...form was perfect with moderately heavy weight
various grip pull-up - one set each of wide-pronated, wide-neutral, medium-supinated and narrow-neutral - all 12 bodyweight reps (strict) per set
Regular crunches - four sets of thirty reps, constant-tension style with slightly shortened ROM to really get a burn in the abs
Seated/low cable row - four sets of ten reps, using a slightly wider than normal narrow/neutral grip attachment and really focusing on driving the elbows as far back as possible
AM Cardio:
25min LISS - stair mill
Last edited:
snowpatrol123
New member
Weight 224
Stepped off, zero'd and back on just to make sure...seems as though it's a legit weight so that's a bit curious
Fri - legs (main - omega beam wk2)
warmup - indoor track
prone hamstring curl - four warmup sets then four working sets with 60sec rests in between, focus was on perfect form - any breakdown was considered "failure"...easier to just show this way:
12x55 (warmup)
12x85
12x115
12x145
15x160 (work set 1...then 60sec rest)
12x170 (work set 2...60sec rest again)
10x175 (work set 3...60sec rest)
8/9x180 (work set 4...form got a bit sloppy so it's probably called 8 reps)
highbar ATG squat - deep into the hole as usual with a moderate, toes-forward stance...slight change however where instead of a brief lockout I stopped 7/8th of the way up on most reps to keep complete tension
10x135 (warmup)
10x185
10x225
10x275
10x295 (work set 1)
10x315 (work set 2)
9x335 (work set 3...NEARLY HAD the tenth rep but failed and did the slow descent-of-shame all the way down to the pins (basically at knee level)
bulgarian split squat - similar to last week's but more intense with slightly longer isoholds, and a mean fourth set with a big finisher/dropset too...
8x35lbs DB + 10sec isohold (per leg)
8x45lbs + 10sec isohold
8x55lbs + 10sec isohold
Dropset:
-8x65lbs + 10sec isohold per leg, immediately into
-8x55lbs + 10sec isohold, immediately to
-8x45lbs + 10sec isoholds, about a 10-15sec rest then finally
-8x35lbs + 10sec isoholds
superset / intraset quad stretching - did 20sec stretches on each quad after the first three sets, then a 30-40sec stretch following the fourth
SLDL - barbell version again, fairly straightforward on these just did three sets of 8 reps, coming to 3/4 lockout to maintain constant tension on the hamstrings...used three plates a side so moderately heavy weight
"calf-killer" standing calf raise set - same as the usual, did three total sets meaning the following three times:
-10x300 + 10sec isohold, then immediately another
-10x300 + 10sec isohold, again another
-10x300 + 10sec isohold
superset dorsiflexion - bodyweight to failure, as soon as the last isohold was done I would put my heels on a 3" beam/bar and got about 70 / 60 / 50 reps per set, respectively
AM Cardio:
20min LISS - indoor track (easy pace <120bpm)
So for the past few weeks I've just been doing my usual peptide/GH combo in the morning (preWO), 100mg test suspension on most days (also preWO) and 100mg of t400 (0.25ml) every 4-5 days or so
Starting tomorrow, I'll be five weeks out and what I will likely do is this:
Stepped off, zero'd and back on just to make sure...seems as though it's a legit weight so that's a bit curious
Fri - legs (main - omega beam wk2)
warmup - indoor track
prone hamstring curl - four warmup sets then four working sets with 60sec rests in between, focus was on perfect form - any breakdown was considered "failure"...easier to just show this way:
12x55 (warmup)
12x85
12x115
12x145
15x160 (work set 1...then 60sec rest)
12x170 (work set 2...60sec rest again)
10x175 (work set 3...60sec rest)
8/9x180 (work set 4...form got a bit sloppy so it's probably called 8 reps)
highbar ATG squat - deep into the hole as usual with a moderate, toes-forward stance...slight change however where instead of a brief lockout I stopped 7/8th of the way up on most reps to keep complete tension
10x135 (warmup)
10x185
10x225
10x275
10x295 (work set 1)
10x315 (work set 2)
9x335 (work set 3...NEARLY HAD the tenth rep but failed and did the slow descent-of-shame all the way down to the pins (basically at knee level)
bulgarian split squat - similar to last week's but more intense with slightly longer isoholds, and a mean fourth set with a big finisher/dropset too...
8x35lbs DB + 10sec isohold (per leg)
8x45lbs + 10sec isohold
8x55lbs + 10sec isohold
Dropset:
-8x65lbs + 10sec isohold per leg, immediately into
-8x55lbs + 10sec isohold, immediately to
-8x45lbs + 10sec isoholds, about a 10-15sec rest then finally
-8x35lbs + 10sec isoholds
superset / intraset quad stretching - did 20sec stretches on each quad after the first three sets, then a 30-40sec stretch following the fourth
SLDL - barbell version again, fairly straightforward on these just did three sets of 8 reps, coming to 3/4 lockout to maintain constant tension on the hamstrings...used three plates a side so moderately heavy weight
"calf-killer" standing calf raise set - same as the usual, did three total sets meaning the following three times:
-10x300 + 10sec isohold, then immediately another
-10x300 + 10sec isohold, again another
-10x300 + 10sec isohold
superset dorsiflexion - bodyweight to failure, as soon as the last isohold was done I would put my heels on a 3" beam/bar and got about 70 / 60 / 50 reps per set, respectively
AM Cardio:
20min LISS - indoor track (easy pace <120bpm)
So for the past few weeks I've just been doing my usual peptide/GH combo in the morning (preWO), 100mg test suspension on most days (also preWO) and 100mg of t400 (0.25ml) every 4-5 days or so
Starting tomorrow, I'll be five weeks out and what I will likely do is this:
fiveweekprepplan said:
snowpatrol123
New member
Weight 224
Managed to get a decent workout in this morning before I had to go into the office and pound out some backlogged work
Sat - chest/delts/abs (main - omega beam wk2)
warmup - indoor track
flat DB press - pyramiding weight up until I couldn't get 8 reps...went from 40lbs DBs, increased by 10lbs and ended up getting all 8 reps with 120s...125 is the max so I grabbed those, got 8 reps & did a dropset to finish things off
hanging leg raise - four sets, 16/17/18/20 reps...these were kind of tricky because forearms were pumped from grabbing the heavier DBs for flat pressing
incline BB press - same as the flat DB press, except doing 6 rather than 8 reps...went up by 10lbs from 135 to 265x6 on this one, felt unusually strong for steep incline bench especially
HSPL machine press - four sets of 8 reps, lockout/flex on each rep
pec dec fly machine - two sets of 10 full reps then 10 partials from the stretch position
reverse pec dec / rear delt machine - three sets of 25 reps with a quick flex on every rep...only 60sec rest period including the time to do the over-and-backs
superset over-and-backs with band - 10 reps immediately after getting off the machine
seated DB lateral raise - one warmup and three working sets of 10, again a quick flex/1sec hold at the top of every rep...crazy burn from that little tweak
smith seated OHP - warmup and three heavy work sets of 8 reps, shortened ROM just top of the head to lockout, focusing on explosive speed and a quick lockout/pause before repeating
AM Cardio:
25min LISS - indoor track (moderate pace, again ~110-120bpm not crazy effort)
Managed to get a decent workout in this morning before I had to go into the office and pound out some backlogged work
Sat - chest/delts/abs (main - omega beam wk2)
warmup - indoor track
flat DB press - pyramiding weight up until I couldn't get 8 reps...went from 40lbs DBs, increased by 10lbs and ended up getting all 8 reps with 120s...125 is the max so I grabbed those, got 8 reps & did a dropset to finish things off
hanging leg raise - four sets, 16/17/18/20 reps...these were kind of tricky because forearms were pumped from grabbing the heavier DBs for flat pressing
incline BB press - same as the flat DB press, except doing 6 rather than 8 reps...went up by 10lbs from 135 to 265x6 on this one, felt unusually strong for steep incline bench especially
HSPL machine press - four sets of 8 reps, lockout/flex on each rep
pec dec fly machine - two sets of 10 full reps then 10 partials from the stretch position
reverse pec dec / rear delt machine - three sets of 25 reps with a quick flex on every rep...only 60sec rest period including the time to do the over-and-backs
superset over-and-backs with band - 10 reps immediately after getting off the machine
seated DB lateral raise - one warmup and three working sets of 10, again a quick flex/1sec hold at the top of every rep...crazy burn from that little tweak
smith seated OHP - warmup and three heavy work sets of 8 reps, shortened ROM just top of the head to lockout, focusing on explosive speed and a quick lockout/pause before repeating
AM Cardio:
25min LISS - indoor track (moderate pace, again ~110-120bpm not crazy effort)
Southernfish
New member
Daaaamn brother. Looking shaaaaredded!! Awesome.
snowpatrol123
New member
Thanks brother - probably about 2-3lbs of water & the same amount of fat to shed over the next month then I'll be pretty happy with my conditioning for muscle beach...you should come out & eat with me post-show, bring the Mrs
Weight 223
Had a nice dinner with friends yesterday, mostly sashimi at a nice japanese place so macros were/are in tact and then saw mission impossible...good movie btw
Woke up starving...ate a bag of ricecakes, an eggwhite omelette then hit the gym
Sun - back/abs (main - omega beam wk2)
warmup - indoor track
meadows' row - four warmup/pyramid sets then three heavy working sets of 8 reps (per arm)
regular (floor) crunches - four sets of thirty, shortened ROM for constant tension
wide grip lat pulldown - one warmup then three working sets, eight reps each...nothing fancy but a good/tight contraction at the bottom of each rep
DB shrug - four sets of 16 reps, 2-3sec flex/hold at the top of each rep
one-arm DB row - two lower rep feeler sets, then two straight working sets of 10 reps and a third / final triple dropset
(chest) rope face-pulls - one feeler set to get the weight right, then three working sets of 12 reps...I think I've linked this before but for an idea: https://youtu.be/Q6shuaJl__A
AM Cardio:
25min LISS - stair mill
Southernfish
New member
If were both off work were gonna come down. I havent looked at either of our schedules yet.
I actually was in your neck of the woods the other day but just a quick day trip to do some Bday shopping with the Mrs and donate some blood.
If your comin in even more conditioned than that pic your gonna snag this one too brother, shit, no doubt.
I actually was in your neck of the woods the other day but just a quick day trip to do some Bday shopping with the Mrs and donate some blood.
If your comin in even more conditioned than that pic your gonna snag this one too brother, shit, no doubt.
snowpatrol123
New member
Weight 222
Awesome man!
And yeah - plan is to be freakier than last show, and hopefully a few pounds heavier too...
Mon - legs (volume - omega beam wk2)
warmup - indoor track
prone hamstring curl - two warmup sets, six working sets...slightly increasing weight each time, 10 clean / straight reps per set
adductor - one warmup, four working sets, increasing weight again & dropping a few reps (15/12/12/10)
standing calf raise - four working sets...each set was 10 full reps, 10 partials (from the stretch position) and a 10 second stretch
superset dorsiflexion - bodyweight to failure after each set of calf raises, 60/55/50/40 reps
highbar ATG squat - focusing on explosive reps, not quite locking out and deep into the hole
10x135
10x185
6x225
6x245
6x275
6x295
6x315
leg extension - four sets of 20 reps with 60sec rest in between, had to drop the weight on each set and threw in a few rest/pauses in order to get all the reps in...huge quad pump
AM Cardio:
20min LISS - indoor track
snowpatrol123
New member
Weight 223
Super duper tired again this morning; obvious cause was a much-too-short sleep so I've been napping on and off all day between tasks at work to try & catch up
...caught up on sleep, not work that is...I'm so far behind ugh; need to just get a new job so I can say screw it & forget this backlog of shit I need to do
Did make it to the gym for a concise but solid chest/delts workout & had time for some stair mill afterwards...
Tue - chest/delts/abs (optional - omega beam wk2)
warmup - indoor track
Chest Triset:
1. DB twist press - starting with pronated or somewhat neutral grip and deep stretch and rotating until the pinkies are nearly together (supinated) at the top of the ROM
2. DB flyes - 8 normal reps then 4 reps with manual resistance applied from my training partner (brother in law made it out today)
3. HSPL machine press (banded) - standard reps but stopping with elbows only slightly deeper than 90 degrees & a flex/squeeze at the top of each rep
Did two warmup rounds, actually intended to do a third but the weights I picked up were heavy enough that I ended up calling it my first working set...total of four working sets:
1. 4sets x 10reps x70lbs DBs
2. 4 x 8 + 4 x 35lbs
3. 4 x 10 x 35 (with heavy-ish red SPRI bands)
hanging leg raise - four sets, usual rep scheme of 16/17/18/20 per set respectively
Shoulder giant set:
1. reverse pec dec - two second pause/hold on each rep
2. seated lateral DB raise - nothing fancy just strict form
3. band pull-aparts/facepulls - using the same red SPRI bands as earlier
4. seated DB press - don't do these often and the weight sure wasn't impressive after doing the three other exercises consecutively first
No warmups here since everything was pumped already from the chest triset, straight into four working sets paying attention to form much moreso than the weight moved
1. 4sets x 12reps w/2sec pause on each x 145lbs
2. 4 x 8 x 35lbs DBs
3. 4 x 10 (red band)
4. 2 x 8 x 70 but things were getting sloppy on the second set so I dropped to 60s for the third & fourth sets
AM Cardio:
30min LISS - stair mill, pushed it pretty hard & since windows 10 has screwed my video conversion setup (for watching torrents on my iphone) I ended up watching "bodybuilding motivation" shit on youtube which seemed to help hah
Super duper tired again this morning; obvious cause was a much-too-short sleep so I've been napping on and off all day between tasks at work to try & catch up
...caught up on sleep, not work that is...I'm so far behind ugh; need to just get a new job so I can say screw it & forget this backlog of shit I need to do
Did make it to the gym for a concise but solid chest/delts workout & had time for some stair mill afterwards...
Tue - chest/delts/abs (optional - omega beam wk2)
warmup - indoor track
Chest Triset:
1. DB twist press - starting with pronated or somewhat neutral grip and deep stretch and rotating until the pinkies are nearly together (supinated) at the top of the ROM
2. DB flyes - 8 normal reps then 4 reps with manual resistance applied from my training partner (brother in law made it out today)
3. HSPL machine press (banded) - standard reps but stopping with elbows only slightly deeper than 90 degrees & a flex/squeeze at the top of each rep
Did two warmup rounds, actually intended to do a third but the weights I picked up were heavy enough that I ended up calling it my first working set...total of four working sets:
1. 4sets x 10reps x70lbs DBs
2. 4 x 8 + 4 x 35lbs
3. 4 x 10 x 35 (with heavy-ish red SPRI bands)
hanging leg raise - four sets, usual rep scheme of 16/17/18/20 per set respectively
Shoulder giant set:
1. reverse pec dec - two second pause/hold on each rep
2. seated lateral DB raise - nothing fancy just strict form
3. band pull-aparts/facepulls - using the same red SPRI bands as earlier
4. seated DB press - don't do these often and the weight sure wasn't impressive after doing the three other exercises consecutively first
No warmups here since everything was pumped already from the chest triset, straight into four working sets paying attention to form much moreso than the weight moved
1. 4sets x 12reps w/2sec pause on each x 145lbs
2. 4 x 8 x 35lbs DBs
3. 4 x 10 (red band)
4. 2 x 8 x 70 but things were getting sloppy on the second set so I dropped to 60s for the third & fourth sets
AM Cardio:
30min LISS - stair mill, pushed it pretty hard & since windows 10 has screwed my video conversion setup (for watching torrents on my iphone) I ended up watching "bodybuilding motivation" shit on youtube which seemed to help hah
snowpatrol123
New member
Weight 218
Had a great sleep actually so I ended up getting to the gym a bit late, normally I'd do a few more sets of abs and maybe calves as well as some cardio but ended up just sticking to the arms workout for now - may go back this evening to do cardio, possibly more abs/calves and posing if I have time though.
Wed - arms/abs (omega beam wk2)
warmup - indoor track
tricep 'triset':
1. rope pushdown - regular, full ROM reps
2. pronated DB kickback - rather than holding the DB pronated for whole ROM, just turn the DBs at the top of the motion
3. bodyweight bench dips - on each rep, sitting back on the triceps a bit at the top...quite the added burn from that
Did two warmup rounds then three workings sets with no rest in between 1,2,3 & about 2mins between 'trisets':
1. 15x40, 15x50, 3sets x 15reps x 60lbs (working)
2. 6x20, 6x25, 3x6x30lbs
3. warmup sets were 6 then 8 reps, working sets to failure approximately 15, 12 and 10 reps respectively
rope crunches - using a slightly different technique than usual, holding the rope farther out from my head to hit the abs differently...same rep scheme though, four working sets x 16/17/18/20 reps per set
incline DB tricep extensions - these were brand new to me, the easiest way to explain is doing skullcrushers as if you were holding a swiss bar (neutral grip) except with DBs in each hand instead...did a feeler set then four sets of 10 reps each with (I believe) 30lbs DBs in each hand, really focusing on a stretch at the bottom and locking/tensing the tricep at the top of each rep
EZ bar curl - did two warmup sets of 20 reps with a light bar, then two working sets of 10 reps with a heavier bar but strict form, only a 60sec rest in between them and finished with a third work set using "842" rep scheme (8 reps + 10sec rest, 4 reps + 5sec rest then finally 2 reps...slow/2sec+ descents on the 4 and 2 rep drops)
hammer DB curl - no warmups, but same working set scheme as above...two straight sets of 10 reps then a third, 842 set
preacher EZ bar curl - again the exact same as above, two sets of 10 then one 842 set
That's it for now, as mentioned I may be back later for some more but we'll see...very solid arms workout for the timeframe.
Took a few quick pictures after I cleaned our spare bathroom: Sep 8/2015 4.5wks out - Album on Imgur
Edit: so I did end up going back, was stuck at work for quite awhile then finally said fuck it & headed to the gym...did some calves, abs and cardio
PM Cardio:
25min LISS - indoor track (moderate pace, warmup then moving along pretty quickly)
30min LISS - stair mill
standing calf raise - four 'calf killer' sets (10reps+10sec hold x 3 per set)
superset dorsiflexion - bodyweight raises to failure, approximately 60/55/55/50 reps per set
life fitness ab machine - not a big fan but did three moderate sets anyways...hit a few poses then home (to do more work before bed, unfortunately...)
Had a great sleep actually so I ended up getting to the gym a bit late, normally I'd do a few more sets of abs and maybe calves as well as some cardio but ended up just sticking to the arms workout for now - may go back this evening to do cardio, possibly more abs/calves and posing if I have time though.
Wed - arms/abs (omega beam wk2)
warmup - indoor track
tricep 'triset':
1. rope pushdown - regular, full ROM reps
2. pronated DB kickback - rather than holding the DB pronated for whole ROM, just turn the DBs at the top of the motion
3. bodyweight bench dips - on each rep, sitting back on the triceps a bit at the top...quite the added burn from that
Did two warmup rounds then three workings sets with no rest in between 1,2,3 & about 2mins between 'trisets':
1. 15x40, 15x50, 3sets x 15reps x 60lbs (working)
2. 6x20, 6x25, 3x6x30lbs
3. warmup sets were 6 then 8 reps, working sets to failure approximately 15, 12 and 10 reps respectively
rope crunches - using a slightly different technique than usual, holding the rope farther out from my head to hit the abs differently...same rep scheme though, four working sets x 16/17/18/20 reps per set
incline DB tricep extensions - these were brand new to me, the easiest way to explain is doing skullcrushers as if you were holding a swiss bar (neutral grip) except with DBs in each hand instead...did a feeler set then four sets of 10 reps each with (I believe) 30lbs DBs in each hand, really focusing on a stretch at the bottom and locking/tensing the tricep at the top of each rep
EZ bar curl - did two warmup sets of 20 reps with a light bar, then two working sets of 10 reps with a heavier bar but strict form, only a 60sec rest in between them and finished with a third work set using "842" rep scheme (8 reps + 10sec rest, 4 reps + 5sec rest then finally 2 reps...slow/2sec+ descents on the 4 and 2 rep drops)
hammer DB curl - no warmups, but same working set scheme as above...two straight sets of 10 reps then a third, 842 set
preacher EZ bar curl - again the exact same as above, two sets of 10 then one 842 set
That's it for now, as mentioned I may be back later for some more but we'll see...very solid arms workout for the timeframe.
Took a few quick pictures after I cleaned our spare bathroom: Sep 8/2015 4.5wks out - Album on Imgur
Edit: so I did end up going back, was stuck at work for quite awhile then finally said fuck it & headed to the gym...did some calves, abs and cardio
PM Cardio:
25min LISS - indoor track (moderate pace, warmup then moving along pretty quickly)
30min LISS - stair mill
standing calf raise - four 'calf killer' sets (10reps+10sec hold x 3 per set)
superset dorsiflexion - bodyweight raises to failure, approximately 60/55/55/50 reps per set
life fitness ab machine - not a big fan but did three moderate sets anyways...hit a few poses then home (to do more work before bed, unfortunately...)
Last edited:
snowpatrol123
New member
Weight 220
Didn't get nearly enough sleep last night due to excessive (home) work that I'm still trying to get on top of, but the workout was good & I managed to punch out some cardio before I had to leave to drop the S4 off at the shop...
Thu - back/abs (optional - omega beam wk2)
warmup - indoor track
seated cable row - two warmup and four working sets, 10 reps each focusing on the back contraction (not pulling with arms)
DB pullover - four sets of 10, shortened ROM to maintain constant tension on the lats
DB shrug - three sets of 16 reps, with a 3 second hold at the top of every rep
widegrip lat pulldown with forced negatives - four sets of 10, partner pushing down on the weight stack on every rep to provide additional resistance/weight and a forced stretch at the end of every set
supinated grip one-arm pulldown - four sets of 10 reps per arm, had to go a bit lighter than usual because of how this followed the lat pulldowns
hanging leg raise - three sets, forearms were too pumped to hold onto the bar long enough to get a decent fourth set in after all the pulldowns etc
AM Cardio:
25min LISS - stair mill
Didn't get nearly enough sleep last night due to excessive (home) work that I'm still trying to get on top of, but the workout was good & I managed to punch out some cardio before I had to leave to drop the S4 off at the shop...
Thu - back/abs (optional - omega beam wk2)
warmup - indoor track
seated cable row - two warmup and four working sets, 10 reps each focusing on the back contraction (not pulling with arms)
DB pullover - four sets of 10, shortened ROM to maintain constant tension on the lats
DB shrug - three sets of 16 reps, with a 3 second hold at the top of every rep
widegrip lat pulldown with forced negatives - four sets of 10, partner pushing down on the weight stack on every rep to provide additional resistance/weight and a forced stretch at the end of every set
supinated grip one-arm pulldown - four sets of 10 reps per arm, had to go a bit lighter than usual because of how this followed the lat pulldowns
hanging leg raise - three sets, forearms were too pumped to hold onto the bar long enough to get a decent fourth set in after all the pulldowns etc
AM Cardio:
25min LISS - stair mill
