Megatron28
Moderator
You don't need a belt. 8-P
Why do you go so low in your squats? You are going below parallel. I was taught not to do that. Am I missing something?
SP's on/off-season log
- Thread starter snowpatrol123
- Start date
You don't need a belt. 8-P
Why do you go so low in your squats? You are going below parallel. I was taught not to do that. Am I missing something?
snowpatrol123
New member
If you stop midway, a lot of the force required to reverse your direction is applied over the front of your knee (think tendons and ligaments)
Squatting deeper engages the posterior chain especially when coming out of the hole, allowing what in my case is a huge ass to handle the initial workload then transferring it to the quads
bigben66
New member
Your heavy set (from behind) sure looked a lot more controlled and strict than your (side view) lighter set mate.
There looked to be a lot of speed going into the transition if I'm honest.
My advice would be to control (and feel) the descent more (increasing T.U.T) - and explode upwards with power - creating 2 definite speeds...
Think of it as COLD descent - HOT ascent - but that's just my opinion (based on 3 knee operations and longevity in mind)
Either way, great work man. Your back is looking nice and thick, and you know I've always been a big fan of your wheels!
snowpatrol123
New member
Your heavy set (from behind) sure looked a lot more controlled and strict than your (side view) lighter set mate.
There looked to be a lot of speed going into the transition if I'm honest.
My advice would be to control (and feel) the descent more (increasing T.U.T) - and explode upwards with power - creating 2 definite speeds...
Think of it as COLD descent - HOT ascent - but that's just my opinion (based on 3 knee operations and longevity in mind)
Either way, great work man. Your back is looking nice and thick, and you know I've always been a big fan of your wheels!
The 225 was a very easy warmup set, hence the speed..
315 still wasn't (or, isn't usually) particularly challenging so it wasn't me trying to execute with textbook form - the advice is still good and appreciated though!
My shoulder / T spine flexibility is decent but still a limiting factor since I can't properly rack a front squat anymore, for example...I stretch but haven't improved much hence the bit of hip hinge at the bottom
If I stop at parallel I can easily keep my chest out / chin up (more-so) but that brings me back to the problem / reply I had for Megatron, above ^
I should've gotten him to record the 7x365 actually, he spotted but I didn't need it...and again I know I typically have more in me so without the belt issue it might've been more impressive
Believe it or not I think my form gets better as the weight gets heavier...helps me balance, maybe?
Weight 223
Good day for a Wednesday, endured another crazy-long meeting in the afternoon then headed over to the doctor's office to see about the blood test...
Result: negative for well, just about everything - and I checked off almost every box that he didn't to be honest. Iron was a 'little low' but nothing else flagged as out of range, even had a peek at my cholesterol and it was alright (though I'd prefer HDL higher than 42)
The medications he prescribed (prescription-grade antacid, basically) have done wonders...without something to go on, as far as explanation goes, for now he just gave me the Mexico-trip's worth of renewal and when I come back I'll drop them and hope things have 'worked themselves out'...
Wed - chest/abs (main - universe wk2)
HSPL flat chest press - two warmup / feeder sets, then three working sets of 8 reps with slow tempo and hard flex/squeeze at the top of every rep
incline BB press - four sets, pyramiding weight up slightly (only adding 10lbs per side) on each set and getting 15/12/10/10 reps respectively
hanging leg raise - three sets of 15 reps
+++
superset rope crunches - sets of 15 after each set of leg raises
incline DB press - approximately 5 sets of 8, going to 3/4 lockout and increasing weight on each set until I couldn't get 8 reps (only got 6x100, much less than usual due to pre-fatigue)
machine flyes (Pec Dec) - four sets, with minimal rest...15, 15, 12, 10 reps per set, approximately
Finished with some posing, felt good beside my buddy even though he's 9 weeks out I was still beating him on condition and size...he out-poses and proportions me however, especially arms still
Watching episode II right now...damn anakin is whiny before he becomes...who he becomes
bigben66
New member
For sure!
I think psychologically, you tell yourself that technique has to be nailed down when the weight goes up, and of course there will be less bounce in the transition the more weight there is on the bar.
I also think the core is tighter, the secondary muscles step up an become more accountable - and in general you become more compact.
Great work bro.
snowpatrol123
New member
Thanks again amigo, MRZ mentioned he sees guys slack a bit on their form on lighter / warmup sets too so I will get a video of a heavier set and see how things look!
Weight 222
Work was CRAZY today, but knowing I'm only a day away from stepping onto a plane to mexico makes it easier to swallow.
One more half day or so, hand off some projects...set the vacation responder and peaaaaaaaaace!
Thu - arms/delts/abs/calves (main - mountaindog style)
warmup - indoor track
lateral DB raise - two warmup sets and three working sets of 12 reps, strict form going to 10 & 2 degrees (slightly above parallel)
+++
superset supinated DB curl - two warmup sets then three workings sets of 10, also strict form, focusing on peak contraction and slow eccentrics
rope crunches - four sets, very heavy...16/17/18 then 16 reps per set, respectively
rope tricep pushdown - two warmup sets and four working sets of 12 with a 1-2 sec flex/squeeze at the bottom of every rep
overhead tricep rope extension - pyramiding weight up, at the expense of reps...15/12/10/9 reps per set approximately
+++
superset rope face-pulls - four sets, using the same weight so pyramiding as well, doing each rep with a 1 sec flex/hold at contraction
seated tricep pushdown - three sets of 12, very heavy on these
+++
superset ab crunch machine - three sets, increasing weight on each....25/20/15 reps respectively
HSPL shoulder press - did a quick warmup then 2, 2.5, 3 plates per side for 12/10/8 reps
+++
superset rear delt cable pull-apart - three sets of 20, nothing fancy here
seated calf raise - three sets of 10 full reps, 10 partials then 10 sec stretch
BB curl - two sets of 12 with 3 second eccentrics
+++
superset cross-body hammer DB curl - two sets of 8
That was a longer workout than anticipated but it felt good, might've added one more bicep exercise if I thought about it earlier but I was running out of time at the end
Feeling good these last few days with more carbs in me, took a few pre-mexico selfies: Dec 17/2015 - offseason pre-mexico pictures - Album on Imgur
Last edited:
snowpatrol123
New member
Weight 225
Barely slept at all last night, I didn't want to even mention it so that it wouldn't get validated but I definitely have a serious cold...of all things, all times...jesus.
Anyways it won't stop me from going south tonight, just kept me from sleeping last night but allowed me to watch episodes III and IV
Just two left to watch on my phone sometime during our trip...maybe if I do some cardio, or just before bed
FriAM - legs (pump day - universe wk3)
warmup - indoor track
seated leg curl - 3 warm up sets of 10 reps, then very hard (but with perfect form) sets of 12, 10, and 8...on the last set with 8 reps, I then added 15 VERY slow partials out of the stretched position
glute machine - adjusted the hip/glute machine to simulate a donkey kick motion, and did 3 sets of 10 with each leg with a 2sec pause/squeeze on every rep
+++
superset adductor machine - one warmup and three working sets of 12, full stack + slow/controlled reps
pin-loaded leg sled - approximately 10 sets of 15 going all the way up until I could barely get 15 reps...on the last 3 sets I slowed down the eccentric and tried to feel my vastus lateralis
hip machine - same machine as before, adjusted for hip work (basically like a one-legged knee raise)....3 sets of 10 with each leg, then got off the machine and stood in my front relaxed pose and tensed my upper thighs for 10 seconds to practice having the entire quad flexed HARD
highbar ATG squat - pump day so I was going for reps and just barely managed to get 3 sets of 20 at 225lbs (2 plates a side, deep)
DB SLDL - deep stretch but only 3/4 of the way up on these, did three sets of 10 with moderate weights
Barely slept at all last night, I didn't want to even mention it so that it wouldn't get validated but I definitely have a serious cold...of all things, all times...jesus.
Anyways it won't stop me from going south tonight, just kept me from sleeping last night but allowed me to watch episodes III and IV
Just two left to watch on my phone sometime during our trip...maybe if I do some cardio, or just before bed
FriAM - legs (pump day - universe wk3)
warmup - indoor track
seated leg curl - 3 warm up sets of 10 reps, then very hard (but with perfect form) sets of 12, 10, and 8...on the last set with 8 reps, I then added 15 VERY slow partials out of the stretched position
glute machine - adjusted the hip/glute machine to simulate a donkey kick motion, and did 3 sets of 10 with each leg with a 2sec pause/squeeze on every rep
+++
superset adductor machine - one warmup and three working sets of 12, full stack + slow/controlled reps
pin-loaded leg sled - approximately 10 sets of 15 going all the way up until I could barely get 15 reps...on the last 3 sets I slowed down the eccentric and tried to feel my vastus lateralis
hip machine - same machine as before, adjusted for hip work (basically like a one-legged knee raise)....3 sets of 10 with each leg, then got off the machine and stood in my front relaxed pose and tensed my upper thighs for 10 seconds to practice having the entire quad flexed HARD
highbar ATG squat - pump day so I was going for reps and just barely managed to get 3 sets of 20 at 225lbs (2 plates a side, deep)
DB SLDL - deep stretch but only 3/4 of the way up on these, did three sets of 10 with moderate weights
snowpatrol123
New member
Weight 101kgs
Hola from Mexico!
We arrived safe and sound after some delays around 1:30am Saturday (original ETA was 11pm Friday)
Took the day off, intended to regardless but I was completely waylaid by insane cold symptoms...super congestion, runny eyes/nose - I'm just happy to report my stomach wasn't an issue the first or second day (so far)
Had a minor injury as a bystander to a fight that broke out last night, someone threw a thermos and it shattered a ceramic dish on our table...somehow one of the shards was angled just right to open up a gash on my Achilles' tendon and it bled like fucking crazy
I was hoisting kilos instead of pounds today, felt pretty similar though - decent workout despite really lackluster equipment here (bit of a let down)
Sun - chest/abs/arms
Warmup - nice walk, fairly brisk through the resort ~15mins
flat chest press machine - pyramiding up doing sets of 12 with a hard flex at the top of every rep and 3-4s eccentrics. Lost a few reps by the time I got to the whole stack, around 8 or so on my final set. 5-6 warmup and 5 working sets
+++
superset push-up - bodyweight sets to failure after each of the last three working sets of chest press
decline sit-up - four sets of 30, slow with constant tension
supinated DB curl - warmup then three sets of 12 with a good squeeze and slow eccentrics
tricep pushdown - slightly angled (not Vbar) attachment, did six sets pyramiding weight up and decreasing reps from 25/20/15/12/10/8
cross-body DB curl - three sets of 12, dropset on the third set
tricep kickback - keeping palms up the whole time, two sets of 8 with a hard flex at the top of each rep
DB fly - these were very awkward, there's no bench of any kind and the chest press machine didn't work very well as an improvised bench so I just did one burnout set to failure
That's it - got some swimming done, mostly wading though - decent amount of walking and tanning which felt good after being basically out of commission all day yesterday
No plans to workout every day or anything, but I'll probably hop a bus into town either early this week and hit legs and some back at the golds gym I went to last time
Open to suggestions for day trips, sights we may not have seen last time or other gyms to checkout in the Puerto Vallarta area!
Hola from Mexico!
We arrived safe and sound after some delays around 1:30am Saturday (original ETA was 11pm Friday)
Took the day off, intended to regardless but I was completely waylaid by insane cold symptoms...super congestion, runny eyes/nose - I'm just happy to report my stomach wasn't an issue the first or second day (so far)
Had a minor injury as a bystander to a fight that broke out last night, someone threw a thermos and it shattered a ceramic dish on our table...somehow one of the shards was angled just right to open up a gash on my Achilles' tendon and it bled like fucking crazy
I was hoisting kilos instead of pounds today, felt pretty similar though - decent workout despite really lackluster equipment here (bit of a let down)
Sun - chest/abs/arms
Warmup - nice walk, fairly brisk through the resort ~15mins
flat chest press machine - pyramiding up doing sets of 12 with a hard flex at the top of every rep and 3-4s eccentrics. Lost a few reps by the time I got to the whole stack, around 8 or so on my final set. 5-6 warmup and 5 working sets
+++
superset push-up - bodyweight sets to failure after each of the last three working sets of chest press
decline sit-up - four sets of 30, slow with constant tension
supinated DB curl - warmup then three sets of 12 with a good squeeze and slow eccentrics
tricep pushdown - slightly angled (not Vbar) attachment, did six sets pyramiding weight up and decreasing reps from 25/20/15/12/10/8
cross-body DB curl - three sets of 12, dropset on the third set
tricep kickback - keeping palms up the whole time, two sets of 8 with a hard flex at the top of each rep
DB fly - these were very awkward, there's no bench of any kind and the chest press machine didn't work very well as an improvised bench so I just did one burnout set to failure
That's it - got some swimming done, mostly wading though - decent amount of walking and tanning which felt good after being basically out of commission all day yesterday
No plans to workout every day or anything, but I'll probably hop a bus into town either early this week and hit legs and some back at the golds gym I went to last time
Open to suggestions for day trips, sights we may not have seen last time or other gyms to checkout in the Puerto Vallarta area!
Southernfish
New member
Roudy MFers eh?!?! Lol.
Have a deadly trip man. I wish I was there too!!
Have a deadly trip man. I wish I was there too!!
snowpatrol123
New member
Thanks amigo!
Weight unknown (forgot! I'm on vacation)
I got up, had a small breakfast and decided I felt energized and bored so I hit the gym
Fortuitously I went much earlier today so it wasn't as humid and hot in the fitness room as yesterday, something to remember for the future
Mon - delts/upper back (pump/maintenance)
warmup - walking at the resort (again)...~10-15mins brisk
side lateral DB raise - warmup then three sets of 12, going to 10&2 o'clock and finished with a triple dropset
front DB raise - three sets of 12, strict form to above eye level with controlled movements both concentric and eccentric
wide-grip lat pulldown - approximately 8-10 sets, strict form with slow tempo and a pause at the bottom, increasing weight until I got to the full stack then did three more sets of 8 with a bit more body english
ab machine - four sets of 20, relatively heavy
shoulder press machine - four sets, reverse pyramid (accidental) going from 6,8,10 to 12reps...this was only half the stack for 12 so the machine was a bit odd or my shoulders were really weak today
bent over rear lateral DB raise - three sets, 25/15/12 reps respectively with increasingly heavy weights
chest press machine shrugs - the heaviest DBs were 30kgs so to get some decent shrugs done I straddled the bench on the chest machine and shrugged the stack...three sets of 15-20 reps with a 2-3 sec flex/squeeze at the top of each
That was it, less than an hour in and out, again a bit of a makeshift due to only being able to lift kilograms instead of pounds and limited equipment
Spent some quality time in the pool, got a couples massage with Mrs.SP and we went for a walk on the beach which was nice
Napped, she's still napping actually while I finish my pre-dinner dinner here at one of the resort restaurants and tap this out
snowpatrol123
New member
Woke up, latte then light breakfast and then went into town to hit up golds gym this morning...thankfully I remembered how to get there from last time so finding it was no problem.
However! It closed and reopened as a women's-only "pink" golds gym - dafuq?
Misson status...no bueno
So our quartet (mrsSP, brother in law, his friend and myself) went exploring and found another gym - it was no golds but it was good enough for a productive leg day
Tue - legs (pump - Mountaindog style)
warmup - 45-60mins of walking to find the gym!
seated leg curl - shitty machine design (no quad pad, just a over/under shin design) so just did two warmup and three working sets of 10, then a drop/hold set of 15 full, 15 partials and a 15 sec hold
highbar ATG squat - nothing terribly special here, just deep squats at a slower than usual tempo. Oddly they only had 35lbs plates (and yes pounds not kilograms hallelujah)
12 x bar warmup
12 x 115
12 x 185
12 x 255
10 x 305 working
10 x 335
10 x 355
10 x 375 pretty difficult and sweating like crazy so decided that was enough skwats
Platz-style hack squat - 4 sets of 15 slow reps, not quite as deep as I wanted because the machine was weird (you'd need a block of wood on the foot board to get really deep) using moderately heavy weight
+++
superset sissy squat - five ultra slow bodyweight reps after each set of hacks
adductor machine - warmup then four sets of 15 with the full stack
+++
superset abductor machine - first time using this mostly out of curiosity, realized it mostly hits glutes...did four sets of 15 also with the full stack
DB SLDL - three sets of 10 using 3/4 ROM to keep constant tension on the hammies
That was it for the workout but some locals at the gym wanted to take pictures so I acquiesced...other than one or two girls they were mostly younger guys so mrsSP wasn't too upset
Bought some icecream, proviron and headed back to the resort - tapping this out over pre-dinner again, not my first rodeo but damn do I like all inclusives (even without the alcohol!)
However! It closed and reopened as a women's-only "pink" golds gym - dafuq?
Misson status...no bueno
So our quartet (mrsSP, brother in law, his friend and myself) went exploring and found another gym - it was no golds but it was good enough for a productive leg day
Tue - legs (pump - Mountaindog style)
warmup - 45-60mins of walking to find the gym!
seated leg curl - shitty machine design (no quad pad, just a over/under shin design) so just did two warmup and three working sets of 10, then a drop/hold set of 15 full, 15 partials and a 15 sec hold
highbar ATG squat - nothing terribly special here, just deep squats at a slower than usual tempo. Oddly they only had 35lbs plates (and yes pounds not kilograms hallelujah)
12 x bar warmup
12 x 115
12 x 185
12 x 255
10 x 305 working
10 x 335
10 x 355
10 x 375 pretty difficult and sweating like crazy so decided that was enough skwats
Platz-style hack squat - 4 sets of 15 slow reps, not quite as deep as I wanted because the machine was weird (you'd need a block of wood on the foot board to get really deep) using moderately heavy weight
+++
superset sissy squat - five ultra slow bodyweight reps after each set of hacks
adductor machine - warmup then four sets of 15 with the full stack
+++
superset abductor machine - first time using this mostly out of curiosity, realized it mostly hits glutes...did four sets of 15 also with the full stack
DB SLDL - three sets of 10 using 3/4 ROM to keep constant tension on the hammies
That was it for the workout but some locals at the gym wanted to take pictures so I acquiesced...other than one or two girls they were mostly younger guys so mrsSP wasn't too upset
Bought some icecream, proviron and headed back to the resort - tapping this out over pre-dinner again, not my first rodeo but damn do I like all inclusives (even without the alcohol!)
bigben66
New member
Hahahaha get you!!!! - You'll be signing autographs on boobs next!
NB: PM me your email address when you get a chance buddy, I need to run something by you.
Enjoy the rest of your vacation
bigben66
New member
I highly recommend 'Lorenzillos' fish restaurant buddy - if you get the chance!
snowpatrol123
New member
Hahahaha get you!!!! - You'll be signing autographs on boobs next!
NB: PM me your email address when you get a chance buddy, I need to run something by you.
Enjoy the rest of your vacation
Replied!
I've been killing mostly fish protein at the resort - high quality and tasty, wow...
I'll see about Lorenzillos though!
Woke up early, had a breakfast-burger, latte and wandered out for a stroll then a quick pit stop at the gym...
Wed - arms/abs (quick pump)
warmup - walking through the resort drinking latte (slow pace!)
bench dips - two bodyweight sets to failure while waiting for the fitness room to open
supinated DB curl - warmup then four working sets of 12 with a 1sec squeeze at the top and 3sec eccentrics...finished with a triple dropset on the final set
+++
superset tricep DB kickback - same idea, one warmup and four working sets with a 1sec flex/squeeze at the top of each rep
tricep pushdown - using the slightly angled bar from last time, four sets with increasing weight and decreasing reps (15/12/10/8) and a flex/hold at the bottom of each rep
+++
superset regular floor crunches - four sets of 30, shortened ROM for constant ab tension
cable curl - using a flat bar, four sets of 12
+++
superset crossbody hammer DB curl - three sets of 8 per arm
Some posing due to amazing lighting in the gym, then ate some actual breakfast (custom eggwhites+whole egg meat lovers omelette, tonnes of fresh pineapple etc)
Rocked the aqua size class in the adult pool at noon just because, got another couples massage on the beach and had an overall great, relaxing day.
Took these four days apart: Dec20-23/2015 - mexico - Album on Imgur
snowpatrol123
New member
Woke up early again, had a pair of lattes and a piece of toast then headed over to the fitness room again
Thu - back/abs (quick pump)
warmup - usual walk through the resort
widegrip lat pulldown - two warmup and four work sets, pyramiding weight on the working sets in the 8-12 rep range...really full ROM with a big stretch then a hard squeeze and quick hold at full contraction
bent-over row - improvised these by standing over the chest machine again, which forced a very wide grip...did about 8 sets total pyramiding the weight up, higher but decreasing reps for the first four then 8 for last four working sets
"seatbelt" one-arm DB row - I'm pretty sure fouad didn't invent these but I saw him doing them and since the heaviest DBs weren't enough kilograms to be challenging on regular rows I did four sets of 10 modified "seatbelt" rows per arm instead
away-facing behind the neck pulldown - short ROM/constant tension style on these, to minimize risk and still make them useful...did three (or four?) sets of 12
decline sit-up - four sets of 30
+++
superset hyperextension - bodyweight to near failure, three sets of 25-30 reps
Bit of posing, then someone interrupted and asked if I was from Edmonton and if I competed etc. Kind of surprised but It turns out she wants to do her first competition in the spring and had some questions about the federation as well as buying "super supplements" in Mexico...I answered her abba related questions and also said there's good enough availability in canada that I wouldn't mess around with buying and transporting Mexican gear. Somehow I mentioned coaching my sister and now I may have another wimenz competitor...better get my study on, jeez!
Thu - back/abs (quick pump)
warmup - usual walk through the resort
widegrip lat pulldown - two warmup and four work sets, pyramiding weight on the working sets in the 8-12 rep range...really full ROM with a big stretch then a hard squeeze and quick hold at full contraction
bent-over row - improvised these by standing over the chest machine again, which forced a very wide grip...did about 8 sets total pyramiding the weight up, higher but decreasing reps for the first four then 8 for last four working sets
"seatbelt" one-arm DB row - I'm pretty sure fouad didn't invent these but I saw him doing them and since the heaviest DBs weren't enough kilograms to be challenging on regular rows I did four sets of 10 modified "seatbelt" rows per arm instead
away-facing behind the neck pulldown - short ROM/constant tension style on these, to minimize risk and still make them useful...did three (or four?) sets of 12
decline sit-up - four sets of 30
+++
superset hyperextension - bodyweight to near failure, three sets of 25-30 reps
Bit of posing, then someone interrupted and asked if I was from Edmonton and if I competed etc. Kind of surprised but It turns out she wants to do her first competition in the spring and had some questions about the federation as well as buying "super supplements" in Mexico...I answered her abba related questions and also said there's good enough availability in canada that I wouldn't mess around with buying and transporting Mexican gear. Somehow I mentioned coaching my sister and now I may have another wimenz competitor...better get my study on, jeez!
snowpatrol123
New member
Weight 104kgs
Last day in paradise - started it off with my usual latte, walk and workout then did an aquasize class, and a cross fit / calisthenics class a bit later in the day for fun...turns out I STILL suck at jumping rope
Fri - chest/delts/abs (quick pump)
warmup - walking on the beach, approximately 30mins worth
chest press machine - same rep scheme as last time, increasing weight doing 12 reps with a hard flex/squeeze on every rep for the first five or six sets, then found a tough 8-10 rep range and banged out four more work sets
shoulder press machine - five sets, pyramiding weight and doing 15/12/10/8/8 reps approximately per set
+++
superset ab machine - four sets of 25, as heavy as it would go
DB flyes - three sets of 12, short ROM for constant tension
+++
superset push-ups - bodyweight, to near failure after each set of flyes
straight-arm pulldown - used the tricep machine for these, four sets of 12 slow, --heavy-- reps
machine shrug - using the chest press machine again, three sets of 12 with a 3sec hold/squeeze at the top of every rep
<<<shoulder triset>>>
Did four rounds of this, back to back with no pause between exercises, and about 90sec rest between rounds
1. side lateral DB raise - 12 reps, slow and controlled going up 10&2 o'clock
2. front DB raise - similar to the side laterals, lifting to above eye level, but only 10 reps
3. bent-over rear lateral DB raise - 8 reps, always mindful to lift up and almost forward to engage the rear delts not traps/scapulae
Some posing as usual, then hit the shower and packed up so we could check out
Lots of cool activities today though, went parasailing too
Last day in paradise - started it off with my usual latte, walk and workout then did an aquasize class, and a cross fit / calisthenics class a bit later in the day for fun...turns out I STILL suck at jumping rope
Fri - chest/delts/abs (quick pump)
warmup - walking on the beach, approximately 30mins worth
chest press machine - same rep scheme as last time, increasing weight doing 12 reps with a hard flex/squeeze on every rep for the first five or six sets, then found a tough 8-10 rep range and banged out four more work sets
shoulder press machine - five sets, pyramiding weight and doing 15/12/10/8/8 reps approximately per set
+++
superset ab machine - four sets of 25, as heavy as it would go
DB flyes - three sets of 12, short ROM for constant tension
+++
superset push-ups - bodyweight, to near failure after each set of flyes
straight-arm pulldown - used the tricep machine for these, four sets of 12 slow, --heavy-- reps
machine shrug - using the chest press machine again, three sets of 12 with a 3sec hold/squeeze at the top of every rep
<<<shoulder triset>>>
Did four rounds of this, back to back with no pause between exercises, and about 90sec rest between rounds
1. side lateral DB raise - 12 reps, slow and controlled going up 10&2 o'clock
2. front DB raise - similar to the side laterals, lifting to above eye level, but only 10 reps
3. bent-over rear lateral DB raise - 8 reps, always mindful to lift up and almost forward to engage the rear delts not traps/scapulae
Some posing as usual, then hit the shower and packed up so we could check out
Lots of cool activities today though, went parasailing too
bigben66
New member
Sounds like an awesome trip buddy, I have nothing but fond memories of Mexico, spent a fortnight there on honeymoon many years ago.
Just bought myself some wireless 'Beats studio' headphones, so I'm now looking forward to getting out for some long walks like yourself.
What's next on the agenda for you 'show wise'?
Just bought myself some wireless 'Beats studio' headphones, so I'm now looking forward to getting out for some long walks like yourself.
What's next on the agenda for you 'show wise'?
snowpatrol123
New member
Weight 233
We arrived early on boxing day (~5:30am) to -15C temperature, not as bad as it was last time but still pretty cold considering it was nearly 30C when we boarded the plane
I slept a little but not as much as I'd have liked, then woke up and finished my xmas shopping and headed to the gym for legs shortly after lunch
Had a really solid leg workout though...depending on how you count it I think there were nearly 30 working sets
Sat - legs/calves (main - universe week 3)
warmup - indoor track
seated leg curl - three warmup sets of 12, increasing weight then eight working sets of 8 reps, strict form but close to failure on each
+++
superset glute kickback - using the glute/hip machine, also three warmup sets and then eight reps after each set of leg curls
adductor machine - one warmup set and four working sets of 15 reps with the full stack
+++
superset standing calf raise - four working sets, heavy...10 full reps + 10 partials + 10 sec stretch on each set
HSPL hack squat - used this instead of the squat machine because it I'm not a huge fan of the pin-loaded one at the rec centre, sets looked like this:
8 x 90
8 x 140
8 x 180
8 x 230
8 x 270
8 x 320...could've gone a bit heavier but the goal was to stay explosive
Finished the hacks with a dropset:
8 x 270...slow reps
+ 6 x 180...slower reps
+ 4 x 90...even slower reps
+ 2 x 50...extremely slow reps...insane leg pump here
seated calf raise - three sets of 16-20 reps, heavy
+++
superset dorsiflexion - bodyweight to failure, after each set of calf raises
HS isolateral leg extension - four sets of 8 reps with a 2-3sec flex/hold at the top of every rep
+++
superset sissy squat - 6 bodyweight reps after each set of leg extensions
HS isolateral kneeling hamstring curl - three sets of 15 reps per leg
We arrived early on boxing day (~5:30am) to -15C temperature, not as bad as it was last time but still pretty cold considering it was nearly 30C when we boarded the plane
I slept a little but not as much as I'd have liked, then woke up and finished my xmas shopping and headed to the gym for legs shortly after lunch
Had a really solid leg workout though...depending on how you count it I think there were nearly 30 working sets
Sat - legs/calves (main - universe week 3)
warmup - indoor track
seated leg curl - three warmup sets of 12, increasing weight then eight working sets of 8 reps, strict form but close to failure on each
+++
superset glute kickback - using the glute/hip machine, also three warmup sets and then eight reps after each set of leg curls
adductor machine - one warmup set and four working sets of 15 reps with the full stack
+++
superset standing calf raise - four working sets, heavy...10 full reps + 10 partials + 10 sec stretch on each set
HSPL hack squat - used this instead of the squat machine because it I'm not a huge fan of the pin-loaded one at the rec centre, sets looked like this:
8 x 90
8 x 140
8 x 180
8 x 230
8 x 270
8 x 320...could've gone a bit heavier but the goal was to stay explosive
Finished the hacks with a dropset:
8 x 270...slow reps
+ 6 x 180...slower reps
+ 4 x 90...even slower reps
+ 2 x 50...extremely slow reps...insane leg pump here
seated calf raise - three sets of 16-20 reps, heavy
+++
superset dorsiflexion - bodyweight to failure, after each set of calf raises
HS isolateral leg extension - four sets of 8 reps with a 2-3sec flex/hold at the top of every rep
+++
superset sissy squat - 6 bodyweight reps after each set of leg extensions
HS isolateral kneeling hamstring curl - three sets of 15 reps per leg
snowpatrol123
New member
Weight 233
Had a good, long and much needed sleep - didn't wake up until almost noon, very unusual for me
Finished wrapping Christmas gifts and went over to my parents' place to do the gift exchange for my side of the family
Stuffing, salad and turkey dinner with homemade cheesecake dessert - that's what I'm talking about
Headed to the rec centre for a late workout and got a good one in...
Sun - back/abs/calves (main - universe wk3)
warmup - indoor track
seated cable row - three warmup sets and four working sets of 10 reps, strict form sitting perfectly upright and holding each rep for 1-2sec at full contraction
smith medium-grip row - pyramiding weight doing sets of 12 until I couldn't get 12 reps, short rest periods
12 x 90
12 x 140
12 x 180
12 x 230
10 x 270
regular floor crunches - four sets of 30, short ROM / constant tension
+++
superset standing calf raise - three sets of 15, just straight + heavy reps
DB pullover - three sets of 20 reps with super deep ROM but stopping at forehead level as usual
various-grip pull-up - three sets, 12 reps super wide / pronated grip, then 10 reps medium width / neutral grip and finally 8 reps narrow / supinated grip
+++
superset DB shrug - three sets of 15 reps, heavy, with a 3 sec hold/squeeze at the top of every rep
hyperextension machine - three sets of 25
+++
standing calf raise - three more sets, this time doing 10 reps + 10 second iso-hold three times in a row per set
Some post-mexico pictures, showing off my mountaindog christmas hoodie: http://imgur.com/a/P50P7
Had a good, long and much needed sleep - didn't wake up until almost noon, very unusual for me
Finished wrapping Christmas gifts and went over to my parents' place to do the gift exchange for my side of the family
Stuffing, salad and turkey dinner with homemade cheesecake dessert - that's what I'm talking about
Headed to the rec centre for a late workout and got a good one in...
Sun - back/abs/calves (main - universe wk3)
warmup - indoor track
seated cable row - three warmup sets and four working sets of 10 reps, strict form sitting perfectly upright and holding each rep for 1-2sec at full contraction
smith medium-grip row - pyramiding weight doing sets of 12 until I couldn't get 12 reps, short rest periods
12 x 90
12 x 140
12 x 180
12 x 230
10 x 270
regular floor crunches - four sets of 30, short ROM / constant tension
+++
superset standing calf raise - three sets of 15, just straight + heavy reps
DB pullover - three sets of 20 reps with super deep ROM but stopping at forehead level as usual
various-grip pull-up - three sets, 12 reps super wide / pronated grip, then 10 reps medium width / neutral grip and finally 8 reps narrow / supinated grip
+++
superset DB shrug - three sets of 15 reps, heavy, with a 3 sec hold/squeeze at the top of every rep
hyperextension machine - three sets of 25
+++
standing calf raise - three more sets, this time doing 10 reps + 10 second iso-hold three times in a row per set
Some post-mexico pictures, showing off my mountaindog christmas hoodie: http://imgur.com/a/P50P7
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