SP's on/off-season log

[snowpatrol123]

I ended up getting a meadows hat and 3/4 sleeve shirt from the other gift exchange tonight...cleaning up!

For Mrs.SP's side of the family I wound up with my brother in law (often-lifting partner) so that was pretty easy, he got some shaker cups, an underarmour hoodie and tub of intraMD

From my work festivus exchange I got a digital scale which I purposely asked for because my sibling exchange recipient requested it (the bikini competitor sister) ...score, +1 christmas gift I didn't need to shop for

Mrs.SP and I went to mexico with her brother and a friend so we kept our gifts small, I got her a few books from the actress in the mindy project and a dashcam (functional/boring gift) - she got me some pants and some...bedroom stuff that she wears

Mexico netted me a darker tan, some affirmation that ladies other than my wife may still find me attractive and about 10lbs of decent (not all bad) weight - I don't feel overly bloofy and am happy to report I'm back to my pre-gut issue 232-234lbs range

My side of the family's gift exchange netted me a cool Lego technic sportbike set, John meadows/mountaindog iron rebel hoodie, lego coffee mug and keychain, a dutch chocolate letter (first of my name, family tradition) and a gut full of turkey and homemade cheesecake yesterday


Weight 234

Slept in and went to work for a long day

Came home for second christmas dinner with Mrs.SP's family, opened presents, sat around and talked for awhile...

Long enough to get a headache and almost not go to the gym

I shoe'd them out eventually and headed to powerhouse, where I had the entire place to myself save for the girl at the desk


Mon - chest/delts/abs (main - universe wk3)

HSPL chest press - pyramiding weight up doing sets of 8 reps, really focusing on activating the pectorals not just moving the weight
90 x 8
140 x 8
180 x 8
230 x 8
270 x 8
290 x 6

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

incline BB press - similar weight scheme with sets of 6 instead of 8, and a slight pause at the bottom of each rep approximately an inch above the chest/collar bones
135 x 8
185 x 8
225 x 6
245 x 6
275 x 5...didn't trust the desk attendant that I'd asked to spot me so I didn't try for a sixth

slight-incline DB press - grabbed some moderate weight DBs (80lbs) and did six sets with short, 45sec rest intervals
80 x 15
80 x 12
80 x 10
80 x 8
80 x 7
80 x 6

pec dec - four sets to failure, increasing weight on each which meant I got approximately 20 / 16 / 15 / 12 reps per set and then holding the stretch for 20sec after the last rep
+++
superset reverse pec dec - four sets of 12 with a 2sec flex/hold on every rep

side lateral DB raise - six sets of 10, going to 10 and 2 o'clock with strict form and short rests

rope crunches - four sets of 20 with moderately heavy weight


That was it...it was nearly midnight and I wanted to grab a quick shower before I hit the road

 

[snowpatrol123]

Weight 235

Slept in so this was an evening workout (and weight)

Went to powerhouse and met up with my brother in law as well as my friend (old posing coach)

Three guys but we still managed to have an efficient workout...quite a few sets in a little over an hour


Wed - arms/abs/calves (pump/volume)

cambered tricep pushdown - five sets of 12-15 reps, slow/controlled reps with a hard 1-2sec flex at the bottom of each one

overhead cable tricep extension - four sets of 12, similarly slow with a hard flex/squeeze on each rep and very nice stretch behind the head

PJR extension - five sets of 12...first time trying these so I played around with the weight a little, settled on 70-75lbs for 12; give them a shot: https://youtu.be/BaukyaiL_JM

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

supinated DB curl - three warmup sets, strict form to get a pump going

one-arm preacher DB curl - three sets of 10 reps per arm with 3 second eccentrics

cross-body hammer DB curl - three sets of 12, focusing on the brachialis and brachioradialis...after the hanging leg raises, these really finished them off
+++
superset reverse-grip EZbar curl - to failure, only able to get about 6-8 reps after the hammer curls

preacher curl machine - four sets of 12, elbows fairly narrow to target the inside head of the bicep

rope crunches - three sets of 20, moderate weight

standing calf raise - four "calf killer" sets of 30 reps and 30 sec iso-hold, split up into 10 reps/10sec three times per set
+++
dorsiflexion - bodyweight to failure after each set of calf raises, approximately 60/60/55/50 reps respectively


Some posing, feel like I made a few breakthroughs on legs especially...both sartorius and hamstrings are really popping with a few tweaks I've made

 

[snowpatrol123]

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'?

Beats eh? Now you're hardcore buddy!

INK361 - A web interface for Instagram and so much more.

Or at least Fouad thinks so...


I wish I could say my stomach issues are completely gone, but they've ameliorated and my weight came back nicely while I was eating my face off in mexico

So at this point, my next show will be the albertas (provincials) near the end of June...

To help/support some actual muscle growth I've added some AAS into the mix

My offseason (or what's left of it) is a bit shorter than planned but for the next ten weeks I'll be doing something like this:

1-5: 600mg test/wk, 12mg aromasin + 25mg proviron/d
6-10: 800mg test/wk, 25mg aromasin + 25mg prov + 50-100mg anadrol/d

That should get me to the end of february, and I will maintain for march

11-14: 400mg test/wk, 12mg aromasin/d

April to July will be a 10ish week contest prep (cut) to give myself a little extra time to come in freaky

15-21: 600mg test/wk, 12mg aromasin + 50mg anavar/d, start dieting
21-25: 150mg tren + 100mg mast EOD, 25mg aromasin + 50-100mg anavar/d, continue diet and add cardio as necessary

GH and peptides will be there as usual, and some humalog on arms day

My do-nothing daily maintenance lately is a little over 3000 calories

I find adding about 200-400 calories worth of intra-workout carbs is enough to keep things steady depending on the bodypart worked

So...with the pie-in-the-sky vision of a 'Lean Bulk' (tm) I'll start by adding approximately 300 base calories per day, and an extra 100-200 cals (25-50g HBCDs) during my workouts

 

[snowpatrol123]

Weight 231

Had a 4am conference call with overseas clients this morning which started my day off poorly

Then stomach issues all morning, really nothing new except the discomfort / moderate pain I haven't experienced for a few weeks was back...

Somewhat shorter day at work thanks to the early morning 'work' then I headed to the medicentre, which had closed half an hour prior to arriving (2:00pm, got there @ 1430...sigh)

Drove around and found one that was open, doc prescribed cipro so I figured whatever it's worth a shot...picked that up along with a warchest of zantac, immodium and pepto

Went to the rec centre, walked in at 1600h and guess what...they closed for new years' eve at 1600h.

Wiped away my tears and headed over to powerhouse, which thankfully is open until 10pm literally every holiday....

I also decided to cut out the following for a few days, on a hunch, and see if it helps any:
-protein powder (zues' recommendation)
-eggwhites (my own suspicion)
-chocolate (since this started a little before holidays...not sure but maybe, there's always random shit in the kitchen at work)
-artificial sweeteners (impossible to avoid them 100% but I can stop drinking diet pop and chewing gum for a few days, plus dropping protein powder helps as well)


Thu - back/abs (pump - universe wk3)

HSPL chest-supported row - varied hand positions slightly but mainly pyramided weight from one to five plates per side, doing approximately 15/12/10/8/6 reps for 4-5 working sets after warmups

super wide-grip pullup - using the cheater machine so I could go super slow, did four sets of 8-10 reps

one-arm DB deadstop row - four sets of 8 per arm, quite heavy making use of the 150lbs DBs they have at powerhouse

decline leg raise - four sets of 25

neutral-grip pulldown - three sets of 12, heavy with a shortened ROM for constant tension and tight squeeze at the bottom of every rep

nautilus pullover machine - four sets of 12, also heavy with a serious stretch at the top of every rep and stopping around mid-chest height to keep tension on the lats


That was it...showered and headed home, if I feel well enough in an hour Mrs.SP and I will head over to some friends' for their new years' / housewarming party - should be pretty tame/chill, I am hoping at least

 

[snowpatrol123]

New Years was fun, good snacks and company...played some cards against humanity and got home in time for a decent sleep

Weight 231

Woke up feeling a lot better than yesterday, good sleep then a light breakfast and off to the gym for legs


Fri - legs/calves (main - mountaindog mashup)

warmup - indoor track (10mins)

prone hamstring curl - three warmup, four working sets of 12 reps, heavy but strict form, finished with a quadruple dropset and a twenty second iso-hold

adductor machine - one warmup and four working sets of 12 reps

highbar ATG squat - pyramiding weight up doing sets of 10 reps until I couldn't...
10 x bar
10 x 135
10 x 185
10 x 225
10 x 285
10 x 315
8 x 365...lost two reps and called that a game

walking DB lunges - three sets of 10 reps per leg

"Platz" hack squat - three sets of 12 slow, quad-killer reps
+++
superset seated calf raise - three sets of 15 full reps, 15 partials and a 15 sec stretch


Finished with some static stretching and headed to go see star wars...

...long movie but it was really good, lineups and box office records are there for a reason

Decent steak at the keg afterwards with Mrs.SP and the in-laws, but it's always the same...one entrée is never enough

 

[snowpatrol123]

Weight 231

Slept in a lot, past noon...unusual for me, but happy to report I'm still feeling alright - not sure if the cipro or dropping eggwhites/protein powder and junk deserve the credit

At this point I don't care...I'll see how things go for the next few days and consider reintroducing either eggwhites or protein powder (just one at a time)

I drank a bit of coffee and finished a motogp movie I've been meaning to watch - "hitting the apex", interesting history from about 2008-2013+ on the premiere circuit

Sat - chest/abs (pump)

warmup - spin bike

incline BB press - three pyramiding warmup sets, then three or four working sets of 10-12 reps, slow tempo with a pause at the chest

HSPL incline machine - five sets of 10-12 reps again, very heavy with a faster tempo

hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of hanging leg raises

slight-decline smith press - four sets of 15-20 reps, lighter weight with minimal rest between sets

pec dec - four sets of 10-12 reps, heavy with a 10sec stretch after the last rep
+++
superset chest dips - bodyweight to near-failure, approximately 8-10 reps after each set on the pec dec


That was it for the workout, some more posing and then home for what should be a relaxing evening...probably finish up the jessica jones season on netflix

 

[snowpatrol123]

Weight 229

Woke up pretty early, feeling alright though...forced myself to get a few more hours of sleep but ended up heading out for coffee then hitting the gym before noon (not that common on the weekends, for me)


Sun - back/abs (pump - universe wk2/3 hybrid)

warmup - indoor track

seated low row - three warm-up and four working sets, moderately heavy but keeping strict form for 12 reps per set with a 1 sec flex at full contraction on every rep

one-arm supinated pull-down - four sets of 12 reps per arm, hard flex/squeeze at the bottom of every rep while stretching the unused arm side's lat fully

regular/floor crunches - four sets of 30

bent-over BB row - three sets of 275, fairly heavy since I didn't have my belt today, got 8 then 10 and finally 12 reps per set
+++
superset DB shrug - three sets of 15 reps with a 3sec flex/hold at the top of each rep

lying DB pullover - four sets of 12, short ROM / constant tension


That was it, bit of posing and a short cooldown on the track then home to eat

 

[snowpatrol123]

Weight 231

Felt like I had a case of the mondays all day, but rubbed some dirt in it, picked up some coffee after work on the way to the gym and had a good workout nonetheless


Mon - arms/delts/abs/calves

warmup - indoor track

cambered bar pushdown - three warmup and four working sets, pyramiding weight up and dropping reps from 12 down to 6 on the heaviest set

overhead tricep extension - five sets of 8, relatively heavy with a 1 sec flex/pause on every rep and a deep stretch/full extension at the 'top' of each rep
+++
superset one arm tricep pushdown - three sets of 6 per arm with a 1-2sec hold/felx at the bottom after the last three sets of overhead tricep extensions

skullcrusher - three sets of 8 heavy reps, nothing fancy just strict form

hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of leg raises


supinated DB curl - four sets of 8 reps per arm, strict form keeping the palms facing up the whole time which automatically causes minor bloodflow restriction

hammer DB curl - four sets of 8 per arm as well, arms were extremely, completely pumped and finished at this point


side lateral DB raise - four sets of 12 reps, going to 10 and 2 o'clock height

rear delt cable pull-apart - four sets of 20 reps, had to rest/pause the last couple of reps on the last two sets

HSPL shoulder press - four sets, pyramiding weight up and consequently decreasing reps on successive sets

 

[snowpatrol123]

Weight 232

Kind of a crappy sleep after the late-ish workout last night, stomach's still doing OK - no serious issues just a little unsettled today

Felt -really- tired/lethargic throughout the workout this morning which is a bit unusual, normally I kind of wake up after my first few warmup sets

Managed to get almost everything done at a reasonable level of effort though, so while it wasn't my best leg day in history it felt effective


Tue - legs (main - annihilation wave wk1)

warmup - indoor track

prone hamstring curl - three warmup and three work sets, done rest/pause style with a 1sec pause on every rep and tight contraction at the top for 10 reps, heavy but strict as usual

highbar ATG squat - pyramiding weight up slowly, doing sets of 8 with three second eccentrics and explosive concentrics but only coming up 3/4 of the way before reversing back down slow and deep
10 x bar
10 x 135
8 x 185
8 x 225
8 x 275
8 x 295
8 x 315
8 x 315

leg press - two feeder sets, then three sets of 20 reps in quick succession with a 30sec quad stretch in between...
10 x 3 plates (feeder)
10 x 4 plates (feeder)
20 x 5 (first work sets)
+ 30sec quad stretch & 30 sec rest...
+ 20 x 5 (second, slightly different foot position
+ 30sec quad stretch & 30 sec rest
+ 20 x 5 (last work set)
+ 30sec quad stretch and done

bulgarian split squat - three sets of 8 reps per leg, followed by a 15 sec iso-hold 2/3 of the way up after the 8th rep on each leg (on every set)

BB SLDL - ran out of time for these so I did two quick sets of DB SLDLs instead, 3/4 of the way up for 10 stretchy, slow reps


Hit the shower then hit the road...

 

[snowpatrol123]

Weight 232

Got lots of sleep last night, in addition to a few naps during the day yesterday but still zonked this morning...

My brother in law bailed out of gymming so I slept in a little, went to starbucks then hit the gym a bit later than usual


Wed - chest/delts/abs/calves (main - annihilation wave wk1)

warmup - indoor track

reverse pec dec - four sets of 20 with a 1sec pause/squeeze on every rep...this got the shoulders going right away, wow

HS pin-loaded chest press - pyramiding weight up in sets of 8 until I got to a really heavy but solid 8 rep weight (1 plate shy of the full stack!) doing rest/pause reps...2 sec flex/hold at contraction and a 1sec pause in the hole on each rep for three working sets

unsupported hanging leg raise - 16/17/18/20 reps per set respectively

incline press - used the smith machine so I could set a shallower angle on the bench and did one feeler set, then three working sets of 8 reps...stopping an inch or so above the chest and pausing for 2sec on each rep, then explode to 3/4 lockout and repeat
+++
superset standing calf raise - did these very heavy, 12 full reps + 12 partials + 12 sec stretch for three working sets

incline DB press - used moderate weight DBs and three sets of 10x100lbs, nothing fancy just clean form and not-quite-lockout on every rep

rope crunches - three sets of 15 reps, heavy

***delt "tri-set" to finish...***
1. front BB raise - ten reps to above eye level on each
2. side DB lateral - ten reps to 10 & 2 o'clock
3. band face-pull - ten reps with a quick flex/squeeze on every contraction

Did three rounds of that, interspersed with a bit of posing in the mirror then called it a day


Few pictures since my weight seems to have stabilized around 232 and I'll be increasing calories a bit: Jan6/2016 - offseason - Album on Imgur

 

[Milton]

Great post and a great example to all the younger bros out there on how to do it the right way, instead of rushing into everything without being prepared as the majority of our youth are these days.

 

[China_Wall]

hey man... hope you had an enjoyable holiday season

I'm gonna be trying to keep things going full-on into the new year, and will be following you on your journey

 

[snowpatrol123]

Weight 233

Went to see the ice castles display last night, pretty cool...great weather too, it was cold of course but snowing lightly and the atmosphere was about as perfect as could be

Afterwards we ended up playing games at some friends' place until later than adviseable so while I had a great sleep, it was on the short side...

Oh well - the nap index is high today, anyway...just means I'll have to take full advantage!


Thu - back/abs (PT.1/main - annihilation wave wk1)

warmup - indoor track

one-arm BB row - two warmup and four work sets of 8 reps, standard form here that I use for meadows' rows just a different bar orientation: https://www.instagram.com/p/BANEmgNBNFl/?taken-by=mountaindog1

regular/floor crunches - four sets of 30 reps, short ROM for constant tension on the abs

smith machine row - two feeder sets and three working sets, 8 rest/pause reps from a lower-than usual start position (mid shin, instead of knee) so a little lighter than usual, too

medium width pullup - three bodyweight sets of 8, normally this isn't near failure but I was doing them suuuuuper slow and had to kind of speed up in order to bang out the last 2-3 reps before failing


I ended up getting sucked into a conversation with what may be a potential nutrition/diet client so I didn't want to be too abrupt, and by the time I'd extracted myself it didn't make sense to try to fit the last 30mins into ~10 and still be late for work so I called it a "half" workout here

I'll try to get back and finish tonight, but if I can't I'll do some more lower back stuff tomorrow, on arms day...

 

[snowpatrol123]

Weight 235

My youngest brother was working fairly close to my usual gym so I waited until the afternoon and we did a workout together

He's really getting into it, put on nearly 15 lean pounds in the last 8 or 10 months, really impressive progress but of course 19 year old hormones and quality food go a long way


Fri - arms/abs/calves (annihilation wave wk1)

warmup - indoor track

rope tricep pushdown - three warmup sets, increasing weight then three working sets of 15 reps with a 1sec flex/hold at the bottom of every rep
+++
superset seated DB curl - supinated grip, keeping palms up the whole time & alternating arms for 8 reps each per set

bench dips - bodyweight for 12, 15 then 20 reps per set, respectively
+++
superset EZ-bar preacher curl - three sets of 8-10 reps, slow with a hard squeeze at the top of each rep

CGBP - four sets of 8-12 reps, as heavy as possible with good form

hammer DB curl - three sets of 12 reps per arm, alternating arms on each rep

unsupported hanging leg raise - four sets of 15 slow, strict reps
+++
superset rope crunches - four sets of 15-25 reps (whatever it took to fail) after each set of hanging leg raises

standing calf raise - three "calf killer" sets, 10 reps + 10 second iso-hold, three times in a row per set
+++
superset dorsiflexion - bodyweight to failure after each set of calf raises, got about 60/50/40 reps on these per set, respectively

 

[snowpatrol123]

Weight 236

Usual saturday night workout with my friend (old posing coach) at powerhouse, we crushed legs pretty thoroughly with a solid mountaindog "optional" workout

Met up with my brother in law afterwards for burgers who skipped legs & went to our usual gym to train upper body!

He's getting serious about a physique show and wanted to work more on upper body, the life of a MPD bro I guess...


Sat - legs (pump/volume - annihilation wave wk1)

seated hamstring curl - four warmup/pyramid sets then four working sets of 12 straight reps, strict form but very heavy
+++
superset adductor machine - one warmup and six working sets of 12-15 reps each

highbar ATG squat - fairly straightforward, just pyramiding weight doing sets of 10 until it started to feel 'grindy'

10 x 135
10 x 185
10 x 225
10 x 245
10 x 275
10 x 295
10 x 315...was slowing down a bit here so I stopped increasing and did one burnout set
22 x 225...wasn't planning on going that many reps but felt good (until after the set!) so I kept going and almost got two dozen reps

I saw a video of shelby getting a clean 20 reps with 275 on facebook today so that was probably some subconscious motivation...if that pipsqueek (ifbb pro) can do it...

steep incline leg press - old icarian machine is the closest to vertical I've ever seen (have yet to see/use an actual vertical leg press)...did four sets of 20 reps with minimal rest
20 x 3 plates per side...only rested long enough for friend to do his set
20 x 4 plates...unloaded plates for friend, then re-loaded and straight onto my next set
20 x 5 plates...pretty close to failure here, again just a long enough rest to unload and reload plates for the final set
20 x 5.5 plates...that was it, bit of rest/pause on the last reps

Remember that machine was steep as f*#k so those 5 plates felt more like 10-12 per side

kneeling hamstring curl - old ass machine, but it got the job done, three sets of 12 with slow eccentrics then a fourth set of 20 just to burn out
+++
superset seated leg extension - three sets of 12 with a flex/pause at the top of each rep, then a fourth set of 20 straight reps


Little bit of stretching, some posing which is starting to get silly because while I'm not shredded I'm lean-ish and well over 50lbs heavier than my friend who's seven weeks out, but looks 2 weeks out...he looks great but the size difference is hilarious

 

[snowpatrol123]

Weight 235

Got a workout in with one of my sisters today, and we ended up bumping into one of my brothers too (the youngest) at their local goodlife

Adjusted her offseason macros a bit, a few tweaks to her training program (regrouping of the bodyparts which allows an extra "active recovery" rest day)

Family dinner with homemade apple crisp...f-yeah, offseason in full effect


Sun - chest/delts/abs (pump/volume - annihilation wave wk1)

rear delt cable pull-apart - we actually wanted to use the pec dec but it was broken so we started with four sets of 20 reps, doing 1sec flex/squeeze on every rep

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

hammer incline press machine - approximately four feeder/pyramid sets and three more work sets, still pyramiding up doing 10 reps per set until the tenth was almost impossible

flat BB press - three sets of 6-8 reps, straight sets with slow-ish eccentrics but nothing unusual...very heavy on these (three plates, which was tough after the incline pressing)

incline DB flyes - three sets increasing weight, 20/15/12 reps with shortened ROM for constant tension
+++
superset wide stretch pushup - bodyweight to failure after each set of flyes, approximately the same reps as the flyes were getting (20/15/12)

delt tri-set - did three rounds of these only resting long enough to do rope crunches in between

1. front BB raise - 10 reps to above eye level, slow and strict
2. side DB lateral raise - also ten reps to 10 & 2'oclock height, heavy so slightly looser form
3. rope face-pull - ten reps per set with a 1-2sec flex/hold on every rep

rope crunches - three sets of 20, moderately heavy but very slow...one set after each delt tri-set (above)

 

[snowpatrol123]

Weight 239

Had a super early meeting again today so no gym until the evening

Ate a LOT during the day, I was starving so I'd eaten three meals by 11am then got invited out for lunch at boston pizza...ugh

All that food and cloudy weather combined for a very high nap index so I took advantage & zzz'd away a few hours in the afternoon

Helped a coworker eat a big ass plate of nachos after work then hit the gym for a back attack with my brother in law


Mon - back/abs (pump/volume - annihilation wave wk1)

warmup - indoor track

meadows' row - two warmup and four working sets, 8 reps increasing weight slightly on each set
+++
superset regular crunches - four sets of 30, short ROM/constant tension

wide grip lat pulldown - three sets of 10 reps, heavy with added weight on the negatives (partner pushing down on the stack)

straight-arm lat pushdown - four sets of 10, moderately heavy but quite short rest periods

HSPL chest-supported row machine - banded and increasing weight on every set, did four sets of 15/12/10/8 reps respectively

DB shrug - three sets of 15 reps with a three second flex/hold at the top of each rep


That was it, fairly short and concise but good overall back workout

 

[snowpatrol123]

Weight 241

Tuesday ended up being a rest day.

I hate them, but I remember that I promised myself I would take some this offseason in an attempt to actually grow more

It remains to be seen how it will work out but the scale went up again, so it wasn't an obvious backwards step at least...


Wed - legs (main - annihilation wave wk2)

warmup - indoor track

seated hamstring curl - four warmup sets and four heavy working sets of 10 straight reps, on the fourth working set I managed an almost-30sec iso-hold to finish

adductor machine - one warmup and three working sets, heavy (full stack) for 15 reps per set

highbar ATG squat - did these with a 2sec pause at the bottom today, which adds a whole new element of stretch & burn when you're basically sitting/waiting on your heels...
10 x bar
10 x 135
8 x 185
8 x 225
8 x 245
8 x 275
8 x 295
8 x 315...I probably had 335 or even 365 in me but the instructions were to stay 'explosive' and three plates with that pause was starting to get a little grindy out of the hole

seated leg extension - three sets of 15 reps with a 2sec flex/squeeze at the top of every rep
+++
superset hard leg stretch - 30 secs sitting on ankles with toes pointed backwards after each set to make sure I was getting as much blood in there as humanly possible

walking DB lunges - three sets of 20 (10 per leg) with moderate DBs, nothing too fancy here but making sure to keep shoulders back, chest and chin up

SLDL - using a barbell with 25lb plates as usual, three sets of 10 going nice and deep and not quite locking out at the top to keep constant tension on the hamstrings


Did a little bit of hamstring and some more quad stretching, a few cooldown laps and hit the showers...snapped a few "yay 240+" selfies after my shower then hit the road: Jan13/2016 offseason - 241lbs! - Album on Imgur

 

[snowpatrol123]

Weight 244

Slept through my alarm this morning, that doesn't happen often

Odd considering we were in bed at a decent time last night, too

Went to work, a bit late and hit the gym after work...

To make a long story short, powerhouse had offered 1yr memberships for $199...for new members only

Ok...but literally -nothing- for existing members?

I talked to the owner who basically said nope, nothing for existing members

So I decided I don't need two gym memberships that badly, and told him this was my one month cancellation notice

Got a workout in anyways, but I doubt I'll bother going back during the last month


Thu - chest/delts/abs (main - annihilation wave wk2)

bent over rear DB lateral raise - one warmup and four working sets, 15 reps each with only 45sec rest between sets

HSPL chest press - three pyramid/feeder sets then four working sets of 8 reps each, heavy...not quite to full lockout for constant tension

unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises

incline BB press - one feeler set and three work sets, two second pause slightly above the chest on every rep

flat DB press - two sets of 8, then a third dropset of 8x120 + 10x90 + 9x70...these were hard after the machine and barbell pressing

lateral delt machine - one warmup and four working sets of 12 reps, pretty heavy (full stack) but almost wish the machine had more weight

front DB raise - two burnout sets of 20 reps per arm (all 20 one arm then all 20 the other)


Chest and shoulders were pumped as hell, showered up and met one of my brothers for sushi

Debated and ended up deciding to start him on DC training for now...we'll see how he does, so far his progress with a random/haphazard workout (but good -exercises-) has been really impressive so I am anticipating at least linear if not better progress for him over the next six to eight months with an even better program to follow

 

[snowpatrol123]

Weight 243

I almost hate to write because it makes it more of a legitimate problem, but my stomach fucked me this morning and I had to skip the gym

Eventually sorted itself out around noon but it was an uncomfortable 5-6hrs before then...

I had two scoops of casein, one scoop of isolate and of course the sushi yesterday so I'm not sure what could've set things off

Could be coincidence, could be some eggs in something I ate too...so rather than worry about it too much I'm going to eat really plain and clean this weekend

Hopefully a freak incident that won't recur


Fri - legs (pump/volume - annihilation wave wk2)

10mins warmup - spin bike

seated hamstring curl - three warmup sets, pyramiding weight up doing 12 reps then four working sets increasing weight until I couldn't get 12...full stack for 11
+++
superset adductor machine - one warmup and five working sets of 12 reps, full stack again

HSPL squat machine - sets of 8 with a 2sec pause at the bottom of each rep, two feeder sets and four heavy working sets
+++
superset seated calf raise - four sets of 25 reps, moderate weight + higher volume to try and stretch out / loosen my QL and erector spinae

incline leg press - wanted to do these banded (to try out my new bands) but it was a shitty cybex machine and couldn't really band it...3 sets x 10 reps x 10 plates a side

kneeling one-leg hamstring curl - three sets of 12 with a slow 2-3sec eccentric on each rep
+++
superset quad extension - three sets of 12, heavy with a hard flex/squeeze on most reps (when I could muster it)

standing calf raise - three 'calf killer' sets, 10 reps + 10 sec iso-hold x 3 per set
+++
superset dorsiflexion - bodyweight to failure after each set of calf raises


Mrs. SP texted and let me know she was cooking salmon so I hurried home, now THAT is what I call a great Friday!