SP's on/off-season log

[snowpatrol123]

Question do any of u guys do cardio while bulking?

Not a lot, personally. I do a bit for general health - some people do it to help with their appetite, but I don't have a problem eating with or without it.


Weight 224

Trained with my old posing coach again, ex-hardcore / ex-axxis / now-Powerhouse gym...interesting but "200lbs is always 200lbs" lol.

Sat - arms/abs

rope pushdown - five sets, first two were higher rep warmup sets, then three heavier working sets

straight-bar pushdown - four dropsets, quite heavy...mostly in the 10-12 rep range with strict form

CGBP - four sets of 10-12
superset skullcrusher - first three sets were 10 reps, then pushed nearly 15 on my final set

preacher curl / bicep machine - four sets of 12 with slow eccentrics, ultra-slow 20+sec eccentric on the last rep of the last set

cross-body DB curl - four sets of 8 reps, alternating arms quite heavy with a bit of body english
superset behind the back forearm curls - 12 reps after each DB curl set

straight BB curl - four sets, moderate weight (65-95lbs) to failure on each set

hanging leg raise - three sets, 16/17/18 reps....forearms were so pumped I couldn't imagine holding on for all 20 reps on my usual fourth set

Bit of posing, he's not technically my posing coach now but has been training with a former mr. alberta so he has some great tips that he's been passing along...since I'm still in shape from my last show I think he likes trying to beat me in various poses despite not being quite as lean (he's 15 weeks out, but aiming to be ready more like 6 weeks ahead of time so he looks about ~8wks out)

 

[snowpatrol123]

Weight 224

Different scale (goodlife) but it was one of the pro-looking ones with slidey weight deals, so maybe it's right...?

I'll be at my usual gym in the morning for a standard weigh in anyways.

Worked out with my sister who competed with me, interestingly az_fitness showed up...she's lean, has huge boobs but super short!

It was kind of odd, since my sister is still pretty close to competition shape azaria didn't really look all that impressive next to a 5'10+ relatively muscular bikini girl...


Sun - back/abs (light-pump/volume)

warmup - stair mill for 10mins pushing it kinda hard, felt like I needed to wake up

one-arm BB row - two sets of 12 reps, as a warmup and to show my sister how they're done (properly)

meadows row - three sets of 12...these were working sets with straps, still strict form

DB pullover - four sets of 12 reps

rope chest/face-pulls - three sets of 12 reps with a 1-2sec flex/hold on every rep

rear-delt cable pull-aparts - two sets of 20, moderate weight but a good 1sec flex on each...normally leave this for chest/delt day but needed to show her and we were already on the cables

seated narrow bar/supinated grip row - only did two sets of 8 reps, my wrist is really bothering me and this was terrible for it but again I wanted to demo the exercise

t-bar supported row machine - three sets of 8-12 reps, quite heavy then a fourth drop-set to finish with three drops

regular/floor crunches - with moderate ROM, 30 reps and four sets total


Update/progress pictures...undies and my buddy's sweet mancave where we watched the motoGP final today: Nov 8/2015 offseason - Album on Imgur

 

[snowpatrol123]

Weight 227

Didn't sleep much last night and ate a nice big breakfast with about 8 cups of coffee before I hit the gym so that may be a bit of a skewed weight afterall, haha...

Mon - legs (main - omega beam wk10)

warmup - indoor track

kneeling hamstring curl - three warmup sets, then five working sets of 8 reps per leg doing a -really- full range of motion to stretch and fully contract the hamstring

superset BB SLDL - five sets of 8 also, using 25lbs plates for a deeper stretch but only coming up 3/4 of the way to keep load on the hamstrings

seated calf raise - six sets, each set was 15 full reps + 15 partials from the stretch position + 15 sec stretch

superset dorsiflexion - bodyweight to failure following the calf raise sets, five not six sets though...reps were about 50/45/40/35/30 respectively

hack squat "platz-style" - five sets, just the machine going really slow...8/10/12/14/16 reps respectively

superset wide-stance hack squat - threw on a pair of plates per side really quick after the platz squats then busted out 8-10 reps with a wide, toes out "frog" stance as quickly as possible

HSPL incline leg press - this was a bit of a question mark for me, john SPECIFICALLY says to add one plate (not one plate per side) per set while doing 15 reps until you literally can't even with rest/pause etc...so it took me a really long time (half a goddamn hour) to get to that point. Without listing all the interim, it was basically
15reps x 4plates (180lbs)
15 x 5 (225)
....
15 x 28 (1260?)...got these without a rest pause
12+3 x 29 (1305)
8+5+2 x 30 (1350)

Clearly I should've stopped at 28, or maybe 30...but I decided to try 32 which was a mistake. I felt a weird tweak in my left mid-thigh when I unloaded it, got about 4 reps then racked it. Hoping nothing serious happened but it was, and still is sore...I've been stretching/massaging it since it happened.

 

[snowpatrol123]

Weight 227

Really long, shitty day at work that started early so this was an evening workout...I ate poorly all day so I actually had more than usual (read; black forest cake) carbs in me and the workout was pretty decent.

Saw spectre afterwards with some friends...definitely worth a watch if you're at all a Bond fan


TuePM - chest/delts/abs (main - omega beam wk10)

HSPL *banded* chest press - 2 warmup and four working sets of 8 reps, hard 1sec flex at the top of every rep

unsupported/hanging leg raise - three sets of 16/17/18 reps

incline BB press - one feeder and five working sets, 8 reps per set with moderate weight and explosive concentrics/controlled eccentrics

flat DB press - deep stretch at the bottom and 1sec flex at the top of each rep, three sets of eight reps

decline smith press - two sets of high reps, didn't gauge the reps quite right but I ended up getting 25 and 20 reps per set

rope crunches - four sets of 20-25 reps

side lateral cable raise - four sets of 20 reps per arm, really pumping the hell out of the delts with only 30sec rest between sets

one-arm rear lateral DB raise - four sets of 15 per arm

seated HSPL shoulder press - four sets of 8 reps, pyramiding weight up to quite heavy...ended with three plates per side

 

[snowpatrol123]

Weight 228

Trained at the new 'powerhouse' gym (ex-hardcore, ex-axxis, ex-golds'...etc) with a friend today (one of the muscle beach judges, actually) and got a pretty solid back workout in the books. Ran into a lot of people I knew in passing and he knew better, so it was kind of a fun 'networking' experience, too...


Wed - back (main - omega beam wk10)

one-arm BB row - three warmup sets, 12 reps per arm...then moved onto:

meadows' row - four working sets of 8 reps per arm, slightly increasing weight but focusing on strict form with good lat stretch and minimal arm involvement

one-arm supinated pulldown - three (or four?) sets of 8 reps per arm, focusing on a squeeze at the bottom of every rep to really hit the lower lat

narrow/neutral-grip "stretchers" - three sets of 10 reps, quite heavy but a really awesome stretch on every rep too

nautilus pull-over machine - I've heard about these, of course, and spotted it here before but this was the first time I used it...three sets of high reps (about 20-25 per set) with a really full ROM

HSPL chest-supported mid-row - three sets of 10, two-arms at a time followed by single arm to failure (about 5-6 reps per arm)

standing calf raise - three 'calf killer' sets of 10 reps + 10 sec iso-hold (three times per set for 30 reps/30 sec iso-hold) ...four working sets
superset dorsiflexion - bodyweight to failure after every standing calf raise set

seated calf press - interesting plate loaded machine, higher reps for three working sets of 20 full, 20 partials and 20sec stretch per set

 

[snowpatrol123]

Weight 230

Boom...there is is...finally some movement this week, feeling strong despite the lack of hormones and pushing a few extra (junky) calories down the hatch seems to help

Thu - arms/abs (omega beam wk11...my phone fucked up and deleted wk10 so I jumped ahead)

warmup - indoor track

regular DB curl - three warmup sets, pyramiding weight

supinated DB curl - three sets of 8 reps with 3sec eccentric
superset machine curl - three sets of 8 immediately after the DB curls, focusing on peak contraction

preacher one-arm DB curl - three sets of 8, alternating arms (8 right, 8 left) then immediately onto the next set...so I actually got 10, 9, then 8 reps per arm as they fatigued with no rest between sets

reverse-grip ez-bar curl - two sets of 25, insane pump here

hanging leg raise - four sets, 16/17/18/20 reps...super tough to hold on with the forearm pump from the last exercise haha

v-bar pushdown - three warmup sets, then four working sets...pyramiding weight up & 15/12/10/8 reps respectively

heavy one-arm kickbacks - 6 reps per arm, palms facing the ceiling at the end of the motion keeping the hand in that position through the whole ROM though

Had to leave here, left the last exercise out unfortunately (tricep dips) but planning to kill some tricep/diamond pushups to failure before bed


Quick progress shots since I hit 230, felt worthwhile...: Nov12/2015 - offseason @ 230lbs - Album on Imgur

 

[snowpatrol123]

Weight 229

Not much sleep last night but I popped a few ephedrine with my coffee and hit the gym for legs this morning


Fri - legs/calves (optional/volume)

warmup - indoor track

prone hamstring curl - two warmup and six working sets of 10 reps, pyramiding weight slightly every 2nd set
superset bodyweight SLDL - ten slow stretchy reps between sets of hamstring curls

adductor machine - warmup and four working sets of 12-15 reps each, slow & controlled...heavy but nothing fancy

highbar ATG squat - two feeder sets then pyramiding weight up doing sets of 6 until I was pretty sure I wouldn't get six with another weight jump
12 x bar
12 x 135
6 x 185
6 x 225
6 x 285
6 x 315
6 x 365
6 x 405...this was pretty tough today, so I knew even 425 would be a stretch and didn't want to risk it without a trustworthy spotter

HSPL hack squat - three sets of 12, 13 and 15 reps respectively with a moderate stance and very heavy weight...deep reps to really finish the quads and hit hams/glutes as well

seated calf raise - three sets of 15 full ROM reps, 15 partial reps and 15 sec stretch
superset dorsiflexion - bodyweight to failure immediately following each set of calf raises, got about 60/50/40 reps per set respectively

DB SLDL - three sets of 8 with moderately heavy DBs to finish off the hamstrings, only coming up 3/4 of the way to keep tension on the hamstrings throughout the whole movement

stretch & cooldown...spent about 5 to 8 minutes stretching and another 10 walking around the track to try and avoid any cramping issues later today...

 

[snowpatrol123]

Weight 227

Nice, relaxing day...slept in then had a late brunch with one of my groomsmen, took a nap then went and trained with another friend

Good, concise back attack then an absolute boatload of maki and sashimi at a really good restaurant called volcano (second time going there...first time paying unfortunately it's not cheap)


Sat - back (optional @ powerhouse)

No cardio warmup, pretty much got right into it....

meadows' row - two easy 15 rep sets then 12 rep working sets, pyramiding weight up...four work sets approximately

assisted pullup - nice, slow and deep with these...minimal assistance used more to slow the movement down than anything...2x15
superset neutral-grip pulldown - two sets of 8 reps immediately after the assisted pullups

bodyweight pullup - three sets of 10-12, basically to failure
superset neutral-grip pulldown - two sets of 8 reps after the first two sets of bodyweight pullups

unsupported t-bar row machine - one feeler set then three heavy working sets of 12-15 reps, one wide and two medium/neutral grip

nautilus pullover machine - three sets of 12 reps, slow and very full / big ROM


posing practice...was training with my old posing coach so we went into one of the studios and killed it for a good 15 minutes, easily more calories/effort than all the exercises we'd done previously here.

 

[snowpatrol123]

Weight 229

Lazy day, few errands, napping, another powerhouse workout, this time with my sister then walking dead and meal prep

Chest/delts/abs (optional/volume)

warmup - 10min moderate intensity spin bike

slight-incline DB press - five sets of 8, pyramiding up...no lockout for constant tension

flat DB press - four sets of 8, heavy...regular movement with a quick lockout and squeeze on each rep
8x110
8x120
8x130
8x140....next time 150s are going down...

incline BB press - four high rep sets with minimal rest periods for pump, reps were 25/20/15/10 respectively

high cable flyes - three sets of 12 reps, pyramiding up with a flex/squeeze on each rep
superset push-up - bodyweight to failure after each set of flyes...got about 25/20/15 reps

rope crunch - four sets of 20-25, moderately heavy

cable side lateral raise - four sets of 12-20 reps per arm with a few different variations (flex-hold, behind the back etc)

rear delt DB raise - three sets 8-20 reps with increasing weight
superset band pull-apart - three sets of 8 immediately after rear delt raises

hanging leg raise - three sets of 16/17/18 reps respectively

front BB raise - two sets of 12 using ez curl bar

 

[snowpatrol123]

Weight 229

Had a dermatologist appointment this morning so I ended up waiting til later in the evening to workout, but I had a decent amount of energy despite a shitty monday at work so that was alright


Mon - legs (main - omega beam wk11)

warmup - 10mins on the spin bike again, seems to really warm knees up better than walking on the track or a treadmill

seated leg curl - 3 warmup and 4 working sets, working sets were 10 heavy reps with a 1 sec rest at full extension (but not resting on the stops)...crazy pump from this variation, much harder than I expected

highbar ATG squat - sets of 6, on each rep you sit in the bottom position for 3 seconds before driving up hard...slightly increasing weight until I couldn't get my sixth rep
6 x bar
6 x 95
6 x 135
6 x 185
6 x 225
6 x 275
6 x 315 (lower back cramping hard here)
5 x 365 (the lower back is really what shut me down, I think I still had gas in my legs to be honest)

HSPL incline leg press - using a weight I could just barely get 30 reps with, I accidentally did 30reps + 30sec rest + 30reps + 30sec rest + 30 reps and almost died...turns out I was supposed to be resting 60 seconds between sets. Fucking...whoops.

seated leg extension - one warmup and three extremely heavy (full stack) working sets of 8 reps each...slightly reduced ROM to make sure there's no extra stress on the knee ligaments, and a hard flex at the top of every rep (but no real pause)

DB SLDL - finished with two sets of ten reps, 3/4 ROM as usual (no lockout) to keep constant tension on the hamstrings.


The gym was shutting down and I wanted to have enough time to shower so I skipped one whole set of SLDLs...oh well, great workout anyways

 

[snowpatrol123]

Weight 232

Typical as of late it was an evening workout but atypically the inlaws came over and had dinner with us beforehand. I didn't eat all that much but the meal was chili, rice and it just bloated the shit out of me...I felt like I'd eaten a whole pot rather than a cup or maybe one and a half...

Anyways unfortunately the bloatey feeling wasn't the worst of my problems, I had absolutely crippling lower back cramping by the time I was finished the second exercises and had to modify the rest of the workout to accommodate my practical disability


TuePM - back (main - omega beam wk11)

warmup - indoor track ~10mins

front wide-grip pulldown - 2 warmup sets of 15 then three heavy work sets of 8 reps with a 3sec stretch at full extension on every rep

seated low cable row - three sets of 12, heavy and pyramiding weight slightly
12 x 220
12 x 250
12 x 280...lower back was super stiff/cramped up here

Next up was supposed to be smith rows then conventional deads, followed by hyperextension to failure but they all involved lower back and rather than further aggravating the situation after attempting a few smith rows I decided to puss out and did the following:

HSPL chest-supported iso-lateral row - four sets, pyramiding weight and decreasing reps
15 x 1.5plates per side
12 x 2.5plates
10 x 3.5
5+2+1 x 4.5 (rest pause)

DB pullover - three sets of 12, short ROM for constant tension

regular crunches - one set to failure

 

[bigben66]

Chilli is deffo one of my favourite off-season dishes bud - perhaps change the rice re: bloating?

 

[snowpatrol123]

Chilli is deffo one of my favourite off-season dishes bud - perhaps change the rice re: bloating?

Hmm it's not a weird kind of rice, I've been eating cups and cups of basmati for the last year or more...I'm more tempted to blame the high kidney-bean-content of this particular chili

I may experiment tonight, picking the kidney beans out of a cup of it and see how I feel since I worked out this afternoon and a bit of bloatiness won't be the end of the world if that wasn't the cause


Weight 231

Left work midday and got a good weight session in with my youngest brother, pretty impressive strength but even more-so the intensity from the little (ok, not-so-little) guy

Wed - chest/delts/abs (main - omega beam wk11)

warmup - warmup?? It's chest day....

HSPL chest press - three warmup sets, then four working sets of 8 reps, heavy rest/pause style sitting on the stops for 1 sec between reps and flexing hard throughout the rep range

superset hanging leg raise - four sets, 16/17/18/20 reps respectively

incline BB press - one feeder set then 5 x 5 working sets with a 2 sec pause, 2" off the chest on every rep

flat DB press - two straight sets of 10 reps, to near-failure then a third dropset to finish off with 3/4 ROM to make it extra harrowing...10 x 120 + 6 x 80 + 6 x 60 for me...the sixties felt like 160s though

cable side lateral raise - four sets of 20 (goal) per arm, with 30sec rest in between sets...I got 20 per arm on the first set, then 19, 18 and 18 on the subsequent sets

machine rear delt (Pec Dec) - three straight sets of 25 reps, nothing fancy just a good squeeze on every rep

rope crunches - four sets of 25 reps, heavy with a medium ROM

smith press - one feeder set and three (or four?) sets of 8 heavy reps just going from forehead level to lockout


Did some posing, mostly wanted to show the little guy how to hit some of the important mandatories (FDB, side chest etc) then ate and back to work now

Snapped a couple of quick selfies, I keep telling myself I need to smile but always forget...and a candid shot of my brother warming up on the chest press too: Nov18/2015 sweats + bro - Album on Imgur

 

[snowpatrol123]

Weight 226

Weird weight drop, I felt horrible this morning (guttache) and my uh...bowel movements were somewhat irregular but I was still surprised to see that when I stepped on the scale tonight


Thu - arms/abs (omega beam wk11)

warmup - indoor track ~10-15mins moderate pace

seated supinated DB curl - warmups then four sets of 8 reps with 2sec eccentrics
superset EZ-bar preacher curl - four sets of 8 reps immediately following the DB curls with 2sec eccentrics also

reverse-grip EZ-bar curl - three sets of 12, coming up to 90 degree elbow bend / parallel to the ground
superset one-arm DB preacher hammer curl - three sets of 12 per arm, immediately following the reverse curls...didn't quite get 12 reps but something like 8, dropped the weight then 12 and 11 reps

cambered-bar tricep pushdown - two warmups then four straight sets of 10 heavy reps

tricep bench dips - bodyweight to failure, was getting about 30-35 per set
superset overhead (behind-the-head) DB extension - moderate/light weight, just the bottom 1/3rd of the movement to stretch the triceps out for about 12 reps after each set of bench dips

decline leg raise - three sets of 25

cooldown - indoor track also, another 10mins of moderate-pace walking...I guess it's fair to say around 20mins of cardio today plus some hard posing after I finished lifting

 

[snowpatrol123]

Weight 227

Fri - legs (optional/volume)

warmup - indoor track

seated hamstring curl - two warmup and six working sets, did some work here...always controlled eccentrics (2-3sec until the very last set, more like 1-2s there)
15x70
15x100
15x130 <-started "working" here
15x160
12x190
12x220
10x250
10x260 <-bit of a rest/pause on the last two reps but impressed myself, normally I could care less about "machine weights" but hamstring stacks have always been daunting for me

adductor machine - one warmup and three working sets, 15 reps each (full stack too)

superset standing calf raise - three sets of 12 full ROM reps, 12 partials out of the stretch position and 12 sec stretch
super-superset dorsiflexion - bodyweight to failure after each set of calf raises, about 60/55/50 reps respectively

highbar ATG squat - nothing too fancy, just deep reps (banging the pins set on 15) for 8 reps until I couldn't quite get 8
8xbar
8x135
8x185
8x225
8x275
8x315
8x365
6x405 <-bitched out because I hate failing on squats, my back was a bit 'crampy' for this and the previous set but it wasn't what stopped me I'll be honest

platz-style hack squat - three sets of 15-20 reps, slow and controlled, just using the sled weight
superset wide-stance / frog hacks - three sets of 8-10 reps, threw a couple plates on immediately after the platz hacks and ground these out

DB SLDL - three sets of 10-12, just slow 3/4 ROM reps to finish off the hamstrings


And that was it! Didn't beat myself up too much, picked up the wife and went to the brewhouse to watch the end of the oilers' game...surprise ending they didn't eat their usual bag of dicks tonight

 

[snowpatrol123]

Weight 229

We visited/met up with friends for early dinner - great food with great people then I had to scurry off to hit chest with my buddy / old posing coach at powerhouse (ex axxis/hardcore)


SatPM 1 - chest (optional/volume)

HSPL incline chest press - one warmup and four heavy work sets (8 x 3 plates/side)...finished with a dropset 8x3plates + 8x2 + 8x1 then partials to failure

flat BB press - four straight sets of 8 - 10 reps, only needed two plates a side to feel heavy after the first exercise

pec dec - three sets of 20 reps
superset pushups - bodyweight on tiny DBs, stretch style to failure after each set on the pec dec

hammer-grip flat press machine - three triple dropsets


The sketchy hammer-grip chest press machine was upstairs where they have a heavy bag and sparring area

While we were up there, we met young ronda and holly sparring, "ronda" made a jabbing motion at me...I said I'm not a fighter, to which she replied "oh so you're a lover then"


My friend needed to get home so I gave him a lift, mrs.SP was passed right out and not too interested in doing anything so rather than sitting around bored (only 9pm) I decided to go finish delts at the rec centre...


SatPM 2 - delts/abs (optional)

hanging leg raise - four sets, 16/17/18/20 reps respectively...took a video for a friend who was wondering how to do these; at least this is how I do them: https://youtu.be/9PnJQGj8WAY

delts tri-set...no rest between these exercises, just a few minutes between 'tri-sets' to recover...
1. side lateral DB raise - four sets of 12-15 reps, very strict form going to 10 & 2 o'clock - using 25, 30, 35 and 40lbs DBs per set
2. front DB raise - four sets of 10-12 reps, also strict using 12.5-25lbs DBs
3. rear bent-over DB raise - four sets of 8-15 reps, varied widely (had to drop the weight significantly on the last sets) so approximately 15-25lbs DBs

cable side laterals - three sets, first was 15 standard reps per arm, second was 10 behind the back, and third was 12 (in front) with a one sec flex/hold at the top of every rep
superset rope crunches - three sets of 16/17/18 reps, very heavy on these but careful of the lower back at the same time

cage press - four sets, pyramiding up from bar to 135lbs, 20/12/10/8 reps respectively

machine rear delts (pec dec) - two burnout sets of 30 reps


Gym was closing, wanted to shower before they booted me out so I hit the changeroom, showered and took a selfie...and managed to smile! https://imgur.com/a/5VSKH

 

[snowpatrol123]

Weight 227

Mid-afternoon workout, just designed it around keeping any strain off my lower back to keep it fresh for heavy leg day tomorrow and in light of recent issues I've been having...


Sun - back/abs (optional/light volume)

warmup - 10-15mins indoor track

HSPL chest-supported mid row - six or eight sets, pyramiding weight up doing 12 reps per set, then counted three work sets where I got 10, 8 and 6+2 reps while piling on more plates

HSPL inverted/chin-grip pulldown/row - three (four?) heavy sets of 8-10 reps, slightly increasing weight on each set

DB pullover - four sets of 10-12 reps, short ROM to keep tension on the lats mainly

superset DB shrug - three sets of 15 reps with a 3sec flex/hold at the top of every rep, using heavy DBs

supinated one-arm pulldown - four sets of 10, leaning back and flexing hard at the bottom of the range on every rep and letting the non-working arm / lat really stretch hard

superset regular crunches - three (four?) sets of 25 reps using the medium ROM to keep tension on the abs throughout

 

[snowpatrol123]

Weight 226

Slept in...long day at work but a good day at the gym, really smoked legs for the last week of the omega beam program


Mon - legs/calves (main - omega beam wk12)

warmup - indoor track

prone hamstring curl - three warmup sets, then four working sets...alternating legs (right, left, right, left...) for 10 reps per leg, per set

adductor machine - warmup and three working sets of 12-15 reps each, full stack

smith machine squat - feeler set to get an approximate 10RM, then three sets of six reps, 10sec pause, six reps, 10sec pause etc until I couldn't get 6 reps (that's one set...)

seated calf raise - four sets of 12 full ROM reps, 12 partials and 12 second stretch
superset dorsiflexion - bodyweight to failure after each set of calf raises...70/50/45/40 reps respectively

HSPL leg press - high and wide/toes-out stance...three sets of 20 reps, really grinding these out

DB SLDL - three sets of 10, 3/4 ROM with heavy DBs


Hit five guys after for a double bacon cheeseburger...which exactly hit the spot

 

[snowpatrol123]

Weight 228

Won't get into it too much but I had serious stomach/gut/bowel issues yesterday and while I made it to the gym in the morning, it was short-lived...basically changed in, changed out and went back home then took the whole day off work (sick)


Wed - back/abs (main - omega beam wk12)

warmup - indoor track

medium width/inverted grip pulldown - three warmup sets of 15 reps and three heavier working sets of 10 reps, always focusing on lat contraction not pulling with the arms

rear delt cable pull-apart - five working sets, four sets of 20 then a triple dropset of 10/10/10 reps with decreasing weight

regular (floor) crunches - four sets of 30, medium ROM for constant tension

one-arm DB row - four sets of 10 per arm, heavy-ass-weight

rack pulls - four sets of 5, pyramiding weight up

hyperextension - bodyweight to failure, got 40 reps...

lateral DB raise - three sets of 12, nothing fancy just strict form with moderately heavy weight

 

[bigben66]

I'm loving rack pulls right now too....

Smashed out 210kg for a dozen reps yesterday