bigben66
New member
For sure... heavier bodyweight = slower acceleration out of corners... had this issue for years!
SP's on/off-season log
- Thread starter snowpatrol123
- Start date
For sure... heavier bodyweight = slower acceleration out of corners... had this issue for years!
snowpatrol123
New member
Luckily it's not as much of an issue on the 170WHP superbikes
Weight 240
Slept in, ran some errands with Mrs.SP and managed to bite it hard on some ridiculous glass-like ice
Didn't break anything but smoked the back of my head, saw stars and knocked my breath out too
We met my friend and his girlfriend at at powerhouse, the ladies disappeared to the cardio section and it was chest time
Sun - chest/delts/abs (optional/volume - annihilation wave wk4)
incline BB press - three warmup sets, increasing weight then four working sets of 10 reps with slow negatives (2-3sec) and quick but controlled eccentrics
HSPL hammer press - one feeler and three heavy working sets to failure (3 plates x 8-10 reps) then adding 5-6 partials after failure
high cable fly - four sets of 12 with a 1-2sec flex/squeeze at full contraction on each rep
+++
superset pushup - bodyweight to failure, didn't take many...about 10-12 proper ones and a few weak half-assed after that
unsupported hanging leg raise - four sets, 16/17/18/20 reps per set, respectively
reverse pec dec - four sets of 20 reps, nothing fancy here
cable side lateral - four sets, doing a few variations including hold/flex at the top, heavier with body english and behind the back
+++
superset rope crunches - three sets of 20
front DB raise - two sets of 8 per arm to finish things off
Some posing practice as usual, then over to the parents' for family dinner and hopefully the last birthday cake I have to see for awhile (my dad's birthday is days after mine)
Last edited:
Hypnotix
Well-known member
Nice, you ride moto? Professionally or just for fun on the track?
Yamaha FZ-09 here.
New rider to street bikes, but have been riding dirt on anything since I was a kid (Dirtbikes, ATV's, SXS's). Love it all, but nothing compares to the power of my street bike that's for sure. Can't imagine your mentioned 170hp superbikes
Buddy of mine is big into riding at the track, goes every year. Will be joining him this time around, newbie classes and beginner courses for me however.. Can't wait!
I just ordered Traxxion Dynamics AK20 Axxion Cartridge Kit, and an Elka Stage 4 Rear Shock for the beast! Should clean up what the manufacturer passed up in the development process
Interested in hearing your experience, you can PM me if you don't want to clutter your log!
Yamaha FZ-09 here.
New rider to street bikes, but have been riding dirt on anything since I was a kid (Dirtbikes, ATV's, SXS's). Love it all, but nothing compares to the power of my street bike that's for sure. Can't imagine your mentioned 170hp superbikes
Buddy of mine is big into riding at the track, goes every year. Will be joining him this time around, newbie classes and beginner courses for me however.. Can't wait!
I just ordered Traxxion Dynamics AK20 Axxion Cartridge Kit, and an Elka Stage 4 Rear Shock for the beast! Should clean up what the manufacturer passed up in the development process
Interested in hearing your experience, you can PM me if you don't want to clutter your log!
snowpatrol123
New member
Nice, you ride moto? Professionally or just for fun on the track?
Yamaha FZ-09 here.
New rider to street bikes, but have been riding dirt on anything since I was a kid (Dirtbikes, ATV's, SXS's). Love it all, but nothing compares to the power of my street bike that's for sure. Can't imagine your mentioned 170hp superbikes
Buddy of mine is big into riding at the track, goes every year. Will be joining him this time around, newbie classes and beginner courses for me however.. Can't wait!
I just ordered Traxxion Dynamics AK20 Axxion Cartridge Kit, and an Elka Stage 4 Rear Shock for the beast! Should clean up what the manufacturer passed up in the development process
Interested in hearing your experience, you can PM me if you don't want to clutter your log!
I went the traxxion dynamics route on my 996S, the SPS came with nicer ohlins though so I left the internals and just fiddled with the adjustments ad nauseum
The FZ 9 is very well reviewed, aside from the pogostick suspension so once you sort that out it'll be a mean machine I'm sure
My friend bought one last fall and loves it even stock, he's lighter (and only rides on the street) so probably not quite as demanding of his suspension components
I rode a few dirtbikes when I was younger, then had a 125cc in my teens followed by a klx300 trail bike more recently
They were a lot of fun but when I sold my truck I couldn't justify having that many bikes sitting around basically un-rideable
I've been riding streetbikes for a dozen years, got my motorcycle license as soon as I could when I turned 18 and raced from about 21-25
I'm too heavy to be very competitive now (I was racing supersport, not superbike) but might consider it againif I can find a big enough set of leathers down the road
That's the biggest obstacle, tbh...I have $1800 dainese racing leathers and another $900 2pc set but neither fit anymore which is very frustrating for me
Oh...my trackbike is a 996SPS and streetbike is 1098S tricolore
Weight 243
Same old story, slept in and worked out after work
Met my brother in law at powerhouse and crushed a great leg day
Mon - legs (main - annihilation wave wk5)
warmup - spin bike (10mins)
glute machine - did two warmup and four work sets of 10 reps, with a 1sec flex/squeeze on every rep...used a similar machine to this: https://www.youtube.com/watch?v=WuknU-10NIU&list=PLD5A37C01FC6D4C0D&index=53
+++
superset adductor machine - one warmup and four working sets of 12, this machine was heavier but still managed to do the full stack
prone hamstring curl - two warmup and four working sets of 10 reps, finished the fourth working set with a triple dropset...10x200 + 10x160 + 10x120
leg press - we did some feeder sets of 8, then a pretty crazy 'challenge' set to finish off...this was a cybex leg press so a little heavier-feeling than the hammer strength ones
8 x 2 plates per side
8 x 4 plates per side
8 x 6 plates per side (working set)
8 x 7 plates per side (working set)
8 x 8 plates per side + drop to 7 plates a side for 6 reps with a 3sec descent, then drop to 6 x 6 plates with a 4sec descent, finally 6 x 5 plates with a 5sec descent
+++
super hard quad stretch for 30sec after the challenge/killer set
seated leg extension - one 50 f***ing repetition set, this was an insane pump of course
+++
super hard quad stretch for 30sec again
bulgarian split squat - another dastardly mountaindog scheme...basically four feeder sets and another killer challenge set
10 x bodyweight (per leg)
10 x 20lbs DB (per leg)
10 x 40lbs
10 x 60
10 x 80lbs + 10sec isohold, then 10 x 60lbs + 10sec isohold, tried for 10 but got 6 x 40lbs with no isohold, took a breath then got 10x20lbs with a short 3-4sec isohold (for each leg of course...)
BB SLDL - three sets of 10, nothing fancy other than using 25lbs plates to get a deeper stretch and not quite locking out to keep tension on the hamstings
That was a pretty crazy workout, I'd challenge anyone to get it done with reasonably heavy weights in less than 80 minutes, I think it took us about 90
snowpatrol123
New member
Weight 244
Early morning back attack...my schedule is fairly tight for the rest of the day so I knew it'd be better to just make it happen early
Tue - back/abs (main - annihilation wave wk5)
warmup - indoor track
low cable row - warmup and four working sets of 10 reps, straight reps, pulling with the lats not lower back and increasing weight slightly until I maxed out the stack
various-grip lat pulldown - I didn't have the swiss bar john called for, so doing sets of 10 I did 2x ultra-wide/pronated, 2x medium/supinated, 2x narrow/neutral grip
DB pullover - when I do these on back day I lay properly on the bench, not crosswise, and let the DB go deep and only raise to forehead level to keep tension on the lasts...four sets of ten reps
one-arm DB row - no "deadstop" just two regular sets of 8 per arm, then a triple dropset each arm to finish off (8x125 + 8x100 + 8x80)
regular/floor crunches - four sets of 30
banded hyperextension - he called for three regular sets and a dropset using multiple bands but I was out of time so I just threw in one bodyweight set to failure
Hit the shower quickly then drove Mrs.SP to a PD day downtown to save her a million dollars on parking
Back day, but I was rushed...and STILL forgot to turn around and take a damn back shot: Imgur: The most awesome images on the Internet
Early morning back attack...my schedule is fairly tight for the rest of the day so I knew it'd be better to just make it happen early
Tue - back/abs (main - annihilation wave wk5)
warmup - indoor track
low cable row - warmup and four working sets of 10 reps, straight reps, pulling with the lats not lower back and increasing weight slightly until I maxed out the stack
various-grip lat pulldown - I didn't have the swiss bar john called for, so doing sets of 10 I did 2x ultra-wide/pronated, 2x medium/supinated, 2x narrow/neutral grip
DB pullover - when I do these on back day I lay properly on the bench, not crosswise, and let the DB go deep and only raise to forehead level to keep tension on the lasts...four sets of ten reps
one-arm DB row - no "deadstop" just two regular sets of 8 per arm, then a triple dropset each arm to finish off (8x125 + 8x100 + 8x80)
regular/floor crunches - four sets of 30
banded hyperextension - he called for three regular sets and a dropset using multiple bands but I was out of time so I just threw in one bodyweight set to failure
Hit the shower quickly then drove Mrs.SP to a PD day downtown to save her a million dollars on parking
Back day, but I was rushed...and STILL forgot to turn around and take a damn back shot: Imgur: The most awesome images on the Internet
snowpatrol123
New member
Weight 245
Mrs.SP actually got up in the morning and went to the gym...without me! I was too tired and went after work, instead
Had low energy but managed to punch the whole thing out nevertheless
Wed - chest/delts/abs (main - annihilation wave wk5)
warmup - indoor track
HS machine press - three warmup sets and four working sets of 8 reps using a neutral grip (out on the metal) increasing weight until I could barely get the 8th rep
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
pronated-grip DB flyes - four sets of 10 reps, here's what it looks like for those who're curious:
+++
superset incline BB press - four sets 6 reps immediately after the flyes
cable flyes - john calls these crossovers, anyways I did four sets of 10 reps focusing on the lower chest region and squeezing for 1 sec on every rep
+++
superset chest dips - four sets of 8, really slow using bodyweight to stretch hard at the bottom of every rep
side DB lateral raise - three working sets of 8 reps, heavier than usual and on the third set I did a quadruple drop set for 8 reps on each drop
reverse pec dec - I actually did this instead of bent over DB raises because I was pretty burnt out...10 reps for 3 sets, and a triple dropset on the last set
Mrs.SP actually got up in the morning and went to the gym...without me! I was too tired and went after work, instead
Had low energy but managed to punch the whole thing out nevertheless
Wed - chest/delts/abs (main - annihilation wave wk5)
warmup - indoor track
HS machine press - three warmup sets and four working sets of 8 reps using a neutral grip (out on the metal) increasing weight until I could barely get the 8th rep
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
pronated-grip DB flyes - four sets of 10 reps, here's what it looks like for those who're curious:
+++
superset incline BB press - four sets 6 reps immediately after the flyes
cable flyes - john calls these crossovers, anyways I did four sets of 10 reps focusing on the lower chest region and squeezing for 1 sec on every rep
+++
superset chest dips - four sets of 8, really slow using bodyweight to stretch hard at the bottom of every rep
side DB lateral raise - three working sets of 8 reps, heavier than usual and on the third set I did a quadruple drop set for 8 reps on each drop
reverse pec dec - I actually did this instead of bent over DB raises because I was pretty burnt out...10 reps for 3 sets, and a triple dropset on the last set
Last edited:
snowpatrol123
New member
Weight 243
Early gym with mrs.SP this morning, amazing...she's not usually a morning person AT ALL
At work now, absolutely ravenous...debating a third bowl of oats, or to start eating prepped meals before 10am...
Thu - arms/abs/calves (main - annihilation wave wk5)
warmup - indoor track
hammer DB curl - warmup then four sets of 8 per arm with 3sec eccentrics, triple dropset of 8+8+8 reps on the fourth/final set
+++
superset hanging leg raise - four sets, 16/17/18/20 reps...these were tough after doing the same thing less than 12hrs ago!
reverse EZ-bar curl - four sets of 10, flexing/squeezing the brachialis and brachioradialis hard the whole time
+++
superset decline situp - four sets of 25 reps, moderate ROM to keep tension on the abs
flat BB curl - these aggravate my ulnar tendonitis but I did them anyways, four sets pyramiding weight up slightly and a triple dropset on the last set
+++
superset rope crunches - again I feel like I JUST did these, but I did four sets of 15-20 reps anyways
flat-bar tricep pushdown - four sets of 10-12 reps, heavy, with a triple dropset on the last set
standing calf raise - four sets of 10 heavy reps plus a 10 sec stretch after each set
+++
superset dorsiflexion - bodyweight to failure, approximately 60/55/50/45 reps per set
CGBP - different technique than I'm used to, more of a JM press with elbows flaring out to the sides and aiming for the nose rather than collarbones...four sets of 10 reps, moderate weight
+++
superset seated calf raise - four sets of 10-12 reps, very heavy with 10 more partials out of the stretch position and a 10sec stretch on each set
close-grip pushup - two sets to failure
Finally remembered to turn around when taking pics: Feb3-4/2016 offseason @ 245lbs - Album on Imgur
Early gym with mrs.SP this morning, amazing...she's not usually a morning person AT ALL
At work now, absolutely ravenous...debating a third bowl of oats, or to start eating prepped meals before 10am...
Thu - arms/abs/calves (main - annihilation wave wk5)
warmup - indoor track
hammer DB curl - warmup then four sets of 8 per arm with 3sec eccentrics, triple dropset of 8+8+8 reps on the fourth/final set
+++
superset hanging leg raise - four sets, 16/17/18/20 reps...these were tough after doing the same thing less than 12hrs ago!
reverse EZ-bar curl - four sets of 10, flexing/squeezing the brachialis and brachioradialis hard the whole time
+++
superset decline situp - four sets of 25 reps, moderate ROM to keep tension on the abs
flat BB curl - these aggravate my ulnar tendonitis but I did them anyways, four sets pyramiding weight up slightly and a triple dropset on the last set
+++
superset rope crunches - again I feel like I JUST did these, but I did four sets of 15-20 reps anyways
flat-bar tricep pushdown - four sets of 10-12 reps, heavy, with a triple dropset on the last set
standing calf raise - four sets of 10 heavy reps plus a 10 sec stretch after each set
+++
superset dorsiflexion - bodyweight to failure, approximately 60/55/50/45 reps per set
CGBP - different technique than I'm used to, more of a JM press with elbows flaring out to the sides and aiming for the nose rather than collarbones...four sets of 10 reps, moderate weight
+++
superset seated calf raise - four sets of 10-12 reps, very heavy with 10 more partials out of the stretch position and a 10sec stretch on each set
close-grip pushup - two sets to failure
Finally remembered to turn around when taking pics: Feb3-4/2016 offseason @ 245lbs - Album on Imgur
snowpatrol123
New member
Weight 244
Evening workout, crazy day...but no matter, something awesome happened...
The mountaindog1 himself liked one of my pictures! A real life...electronic...social media, LIKE!
I don't post particularly often but I felt inclined to put one up for flexfriday and noticed he'd liked one that I posted a few weeks ago...
Of course I'm a huge fan, which I'm sure is painfully obvious to anyone following my log so I thought it was pretty cool
Fri - legs (optional/volume)
warmup - indoor track
prone hamstring curl - three warmup sets and four working sets of 10 reps, I did all reps with my toes pointed out until the last set where I did
10 reps toes out
+5 reps toes in - since it's easier, you can bang out a few more reps
+dropset 10 reps, toes out
+5 reps toes in
+dropset 8 reps, toes out
+5 reps toes in...got this idea from reading some intermediate/advanced DC training techniques
+++
superset adductor machine - one warmup and four working sets of 12-15 reps, finished the last set with 10 partials
highbar ATG squat - these were really straightforward, just doing sets of 8 (rather than 10) and not locking out at the top for more of a pumping tempo
8 x bar
8 x 135
8 x 185
8 x 225
8 x 275
8 x 315
8 x 365
8 x 405...felt good here and kind of wanted to try for more, but it really wasn't my intention to absolutely destroy myself this early in the workout
HSPL 45 degree leg press - lower incline than the cybex from last workout, so moved a few more plates...just added weight doing sets of 10 then finished with a dropset
10 x 6 plates a side (540lbs)
10 x 7 plates (630)
10 x 8 (720)
10 x 9 (810)
10 x 10 (900)...felt heavy so I used the next set to kick off my dropset, where I had a guy helping and he peeled 3 plates off one side per drop
8 x 11 (990)
+8 x 9.5 (855)
+8 x 8 (720)
+8 x 6.5 (585)...dying by this point so felt that was enough
+++
finished off with a really hard 60sec quad stretch
iso-lateral kneeling hamstring curl - four sets of 15 reps per leg, finished the last set with 20 partials out of the stretch position
This is the picture I put up today: https://www.instagram.com/p/BBakzxBCAiL/ (John hasn't liked it....yet haha)
Evening workout, crazy day...but no matter, something awesome happened...
The mountaindog1 himself liked one of my pictures! A real life...electronic...social media, LIKE!
I don't post particularly often but I felt inclined to put one up for flexfriday and noticed he'd liked one that I posted a few weeks ago...
Of course I'm a huge fan, which I'm sure is painfully obvious to anyone following my log so I thought it was pretty cool
Fri - legs (optional/volume)
warmup - indoor track
prone hamstring curl - three warmup sets and four working sets of 10 reps, I did all reps with my toes pointed out until the last set where I did
10 reps toes out
+5 reps toes in - since it's easier, you can bang out a few more reps
+dropset 10 reps, toes out
+5 reps toes in
+dropset 8 reps, toes out
+5 reps toes in...got this idea from reading some intermediate/advanced DC training techniques
+++
superset adductor machine - one warmup and four working sets of 12-15 reps, finished the last set with 10 partials
highbar ATG squat - these were really straightforward, just doing sets of 8 (rather than 10) and not locking out at the top for more of a pumping tempo
8 x bar
8 x 135
8 x 185
8 x 225
8 x 275
8 x 315
8 x 365
8 x 405...felt good here and kind of wanted to try for more, but it really wasn't my intention to absolutely destroy myself this early in the workout
HSPL 45 degree leg press - lower incline than the cybex from last workout, so moved a few more plates...just added weight doing sets of 10 then finished with a dropset
10 x 6 plates a side (540lbs)
10 x 7 plates (630)
10 x 8 (720)
10 x 9 (810)
10 x 10 (900)...felt heavy so I used the next set to kick off my dropset, where I had a guy helping and he peeled 3 plates off one side per drop
8 x 11 (990)
+8 x 9.5 (855)
+8 x 8 (720)
+8 x 6.5 (585)...dying by this point so felt that was enough
+++
finished off with a really hard 60sec quad stretch
iso-lateral kneeling hamstring curl - four sets of 15 reps per leg, finished the last set with 20 partials out of the stretch position
This is the picture I put up today: https://www.instagram.com/p/BBakzxBCAiL/ (John hasn't liked it....yet haha)
snowpatrol123
New member
Weight 244
Went to the doctor to get a bloodwork requisition, then met a client for coffee, met a friend for lunch, picked up my friend and hit chest at powerhouse then headed to an italian pizza parlour for a friend's birthday
Phew...10pm now I can relax
Sat - chest/abs (optional)
HSPL incline press - two warmup sets and three working sets, 10 reps per set very slow with a hard squeeze at the top
unsupported hanging leg raise - 16/17/18/20 reps per set, respectively
incline flyes - using a pronated grip like last time, four sets of 8-10 reps...this vid shows the grip: https://www.youtube.com/watch?v=UUzOt7oDdm0
+++
superset incline BB press - moderate weight, 10-15 reps after the pronated flyes
chest dip - bodyweight, 10-12 reps going very deep and stretchy, four working sets
+++
pushup - bodyweight to failure after each set of dips
pec dec - four sets of 12-15 reps to finish off the pecs
side lateral machine - one warmup set of 20 reps, then four sets of 10-12 heavy full reps + 10 partials, and some rest/pause on the final set
Finished with some posing practice / posedown as usual, my friend's now 3 weeks out of his show and looking lean...I've got him winning his class if not the overall.
You heard it here first.
Went to the doctor to get a bloodwork requisition, then met a client for coffee, met a friend for lunch, picked up my friend and hit chest at powerhouse then headed to an italian pizza parlour for a friend's birthday
Phew...10pm now I can relax
Sat - chest/abs (optional)
HSPL incline press - two warmup sets and three working sets, 10 reps per set very slow with a hard squeeze at the top
unsupported hanging leg raise - 16/17/18/20 reps per set, respectively
incline flyes - using a pronated grip like last time, four sets of 8-10 reps...this vid shows the grip: https://www.youtube.com/watch?v=UUzOt7oDdm0
+++
superset incline BB press - moderate weight, 10-15 reps after the pronated flyes
chest dip - bodyweight, 10-12 reps going very deep and stretchy, four working sets
+++
pushup - bodyweight to failure after each set of dips
pec dec - four sets of 12-15 reps to finish off the pecs
side lateral machine - one warmup set of 20 reps, then four sets of 10-12 heavy full reps + 10 partials, and some rest/pause on the final set
Finished with some posing practice / posedown as usual, my friend's now 3 weeks out of his show and looking lean...I've got him winning his class if not the overall.
You heard it here first.
snowpatrol123
New member
Weight 245
Putting that pizza to work!
Had a good workout today with my sister, she's getting close on the bodyweight pullups (her offseason goal)
Sun - back/delts/abs (optional)
warmup - indoor track
various-grip pullup - bodyweight to near-failure, did two wide grip/pronated for 15 and 14 reps, then two wide/neutral for 13/12 reps, then one supinated and one narrow/neutral for 12 reps each
low cable row - increasing weight on each set, one warmup and four working sets of 12 reps with a hard pause/flex at full contraction on every rep except the heaviest set (considered "losing form")
bent-over BB row - two feeder sets and two heavy working sets of 8 reps, no belt but needed straps to get all eight reps
DB pullover - the usual on these, short ROM for constant tension...very heavy weight for 12 deep, slow reps and three working sets
reverse pec dec - three straight sets of 20 reps, then a fourth set of 20 plus another 20 partials from the stretch position
side lateral DB raise - three sets, did 15/12/10 reps using 35/45/55lbs DBs with solid form on all but the third (a bit 'swingy' but still full ROM)
+++
superset rope crunches - three or four sets of 20, very heavy on these keeping the abs contracted and stomach vacuumed almost the entire time
Unfortunately some motherfucker stole my sister's wallet while we were working out so I had to calm not just myself but her down as well afterwards
Locked locker, they either jimmied the (admittedly shady) lock open or figured out the combo...very frustrating
Went to two family dinners afterwards, first the inlaws which we'd promised because they're kind of football people
After having agreed I realized my youngest sister was going to be in town this week (reading week) so we had to drive 35mins to my parents' for second dinner/dessert etc
Great night but I'm ready to hit the sack once the washer finishes here...
Putting that pizza to work!
Had a good workout today with my sister, she's getting close on the bodyweight pullups (her offseason goal)
Sun - back/delts/abs (optional)
warmup - indoor track
various-grip pullup - bodyweight to near-failure, did two wide grip/pronated for 15 and 14 reps, then two wide/neutral for 13/12 reps, then one supinated and one narrow/neutral for 12 reps each
low cable row - increasing weight on each set, one warmup and four working sets of 12 reps with a hard pause/flex at full contraction on every rep except the heaviest set (considered "losing form")
bent-over BB row - two feeder sets and two heavy working sets of 8 reps, no belt but needed straps to get all eight reps
DB pullover - the usual on these, short ROM for constant tension...very heavy weight for 12 deep, slow reps and three working sets
reverse pec dec - three straight sets of 20 reps, then a fourth set of 20 plus another 20 partials from the stretch position
side lateral DB raise - three sets, did 15/12/10 reps using 35/45/55lbs DBs with solid form on all but the third (a bit 'swingy' but still full ROM)
+++
superset rope crunches - three or four sets of 20, very heavy on these keeping the abs contracted and stomach vacuumed almost the entire time
Unfortunately some motherfucker stole my sister's wallet while we were working out so I had to calm not just myself but her down as well afterwards
Locked locker, they either jimmied the (admittedly shady) lock open or figured out the combo...very frustrating
Went to two family dinners afterwards, first the inlaws which we'd promised because they're kind of football people
After having agreed I realized my youngest sister was going to be in town this week (reading week) so we had to drive 35mins to my parents' for second dinner/dessert etc
Great night but I'm ready to hit the sack once the washer finishes here...
snowpatrol123
New member
Weight 244
Lots of standard (shitty) monday stuff, started the day off by sleeping in then a PITA day at work
My sisters came by and we had some mucho burrito for lunch, always good eats
Infuriatingly, though, they were out of shrimp so I had to go double meat beef/chicken
Finished up at work, then met Mrs.SP and her friend at a different rec centre
Helped them squat and got warmed up myself, ran into another old friend which was cool then got down to business...
Mon - legs (main - annihilation wave wk6)
warmup - track and some light squats
prone hamstring curl - three warmup sets and four working sets of 10, had someone push down on the top half of the eccentric portion of the working reps
HSPL 45 degree incline leg press - increasing weights doing sets of 25 reps, four working sets
25 x 5 plates
25 x 6
25 x 7
25 x 8....felt pretty heavy but I think I could've done another two or four at 20+ reps, was feeling good
pin-loaded leg sled machine - four working sets, these were interesting...narrow/shoulder-width stance and had someone push the chair down so I could lock it deep before starting
20 full reps x 240lbs (approx)
15 full + 5 rest/pause x 270lbs
10 full + 10 r/p x 300lbs
15 full + 15 r/p x 310lbs...this was fucking. crazy. I'm not a scream/yelling-dude most of the time but I had to make some noise to get those rest/pause reps
barbell lunge - the program called for reverse but I was a bit beat up and balance was an issue so I did regular (forward) squats, 8-10 reps per leg for three work sets
DB SLDL - three sets of 10 reps, not quite locking out for constant tension on the hamstrings
Lots of standard (shitty) monday stuff, started the day off by sleeping in then a PITA day at work
My sisters came by and we had some mucho burrito for lunch, always good eats
Infuriatingly, though, they were out of shrimp so I had to go double meat beef/chicken
Finished up at work, then met Mrs.SP and her friend at a different rec centre
Helped them squat and got warmed up myself, ran into another old friend which was cool then got down to business...
Mon - legs (main - annihilation wave wk6)
warmup - track and some light squats
prone hamstring curl - three warmup sets and four working sets of 10, had someone push down on the top half of the eccentric portion of the working reps
HSPL 45 degree incline leg press - increasing weights doing sets of 25 reps, four working sets
25 x 5 plates
25 x 6
25 x 7
25 x 8....felt pretty heavy but I think I could've done another two or four at 20+ reps, was feeling good
pin-loaded leg sled machine - four working sets, these were interesting...narrow/shoulder-width stance and had someone push the chair down so I could lock it deep before starting
20 full reps x 240lbs (approx)
15 full + 5 rest/pause x 270lbs
10 full + 10 r/p x 300lbs
15 full + 15 r/p x 310lbs...this was fucking. crazy. I'm not a scream/yelling-dude most of the time but I had to make some noise to get those rest/pause reps
barbell lunge - the program called for reverse but I was a bit beat up and balance was an issue so I did regular (forward) squats, 8-10 reps per leg for three work sets
DB SLDL - three sets of 10 reps, not quite locking out for constant tension on the hamstrings
snowpatrol123
New member
Weight 246
What a day...what a time to be alive, so many things are happening.
My poor sister (of the stolen wallet's) fiance (unoffically..shhhhh) is being hassled by his dad's company about the lawsuit
I wish I was a lawyer so I could go kick some ass, but alas I took some fourth year B.Law and highly doubt my competency
Ran into a bunch of people at the gym which was no surprise because it was fucking.packed.as.hell.
Felt like a good workout though...hope you all had a productive lift session today at least!
Tue - chest/delts/abs (main - annihilation wave wk6)
warmup - indoor track
HSPL chest press - increasing weight doing sets of 8, with a one sec hard flex at lockout on each rep...did .5, 1, 1.5, 2, 2.5 then 3 plates and finished with a triple dropset from 3 ->2 -> 1 plates per side
+++
superset unsupported hanging leg raise - four sets, 16/17/18/20 reps per set respectively
incline BB press - pyramiding weight up on these doing sets of 8 with a 2sec rest/pause an inch above the chest then when I couldn't get all 8 as R/P I did straight sets of 6
8 x 135 r/p
8 x 185 r/p
8 x 205 r/p
8 x 225 r/p...this was extremely hard on the last two so I dropped the pause and added weight
6 x 245 explosive
6 x 275 explosive
5 x 295 grindy...missed the sixth rep
incline DB flyes - three sets of 10 using the pronated grip from the last few exercises, rather than dropsetting the third I did a rest/pause with a 10sec rest
rope crunches - three sets of 25, as heavy as the stack would go
chest dips - three sets using slight assist on the cheater machine, very slow and deep reps, 15/12/10reps per set
+++
superset side lateral DB raise - three sets of 8x50, heavy on these with reasonable form then finished the third set with a triple dropset (50 -> 35 ->25)
Bit of posing, cooldown on the track and that's that
What a day...what a time to be alive, so many things are happening.
My poor sister (of the stolen wallet's) fiance (unoffically..shhhhh) is being hassled by his dad's company about the lawsuit
I wish I was a lawyer so I could go kick some ass, but alas I took some fourth year B.Law and highly doubt my competency
Ran into a bunch of people at the gym which was no surprise because it was fucking.packed.as.hell.
Felt like a good workout though...hope you all had a productive lift session today at least!
Tue - chest/delts/abs (main - annihilation wave wk6)
warmup - indoor track
HSPL chest press - increasing weight doing sets of 8, with a one sec hard flex at lockout on each rep...did .5, 1, 1.5, 2, 2.5 then 3 plates and finished with a triple dropset from 3 ->2 -> 1 plates per side
+++
superset unsupported hanging leg raise - four sets, 16/17/18/20 reps per set respectively
incline BB press - pyramiding weight up on these doing sets of 8 with a 2sec rest/pause an inch above the chest then when I couldn't get all 8 as R/P I did straight sets of 6
8 x 135 r/p
8 x 185 r/p
8 x 205 r/p
8 x 225 r/p...this was extremely hard on the last two so I dropped the pause and added weight
6 x 245 explosive
6 x 275 explosive
5 x 295 grindy...missed the sixth rep
incline DB flyes - three sets of 10 using the pronated grip from the last few exercises, rather than dropsetting the third I did a rest/pause with a 10sec rest
rope crunches - three sets of 25, as heavy as the stack would go
chest dips - three sets using slight assist on the cheater machine, very slow and deep reps, 15/12/10reps per set
+++
superset side lateral DB raise - three sets of 8x50, heavy on these with reasonable form then finished the third set with a triple dropset (50 -> 35 ->25)
Bit of posing, cooldown on the track and that's that
snowpatrol123
New member
Weight 247
I have this really frustrating reverse sinus drip going on that keeps me from sleeping
It doesn't bother me during the day but it's been about 4 nights since I've had a decent sleep, but had to get up today...
My youngest sister, who's fit but doesn't compete is still in town drove all the way and met me for an early workout
Wed - back/abs (main - annihilation wave wk6)
warmup - indoor track
meadows' row - two warmup and three working sets of 8 reps, threw in a rest/pause for a few extra reps on the last set
heavy band iso-hold - basically holding a thick band wrapped around a power cage in a contracted row position, focusing on squeezing/holding with the lats...three sets, 20 seconds each
+++
superset rack deads - did these immediately following the isoholds, instead of the smith deads but used the same form (lat tension) and probably achieved 90% of the desired result
narrow/neutral-grip pullup - three bodyweight sets to near-failure, 12/11/10 reps...could tell I was fatigued
+++
superset regular crunches - three (or four?) sets of thirty reps, short ROM/constant tension
deadstop DB row - two sets of 8 per arm, moderately heavy
bent-over BB row - two sets of 15, holding the contraction for 1-2sec on every rep
DB pullover - three sets of 12, very heavy and slow on these
Took a few pictures after I showered @ what I believe is my new PR for bodyweight (and body/facial hair!): Feb10/2016 - offseason @ 247lbs - Album on Imgur
Lightish breakfast afterwards (some eggs, dry rye and tomatoes at Ricky's) then off to the races...
...fuck, I mean work
I have this really frustrating reverse sinus drip going on that keeps me from sleeping
It doesn't bother me during the day but it's been about 4 nights since I've had a decent sleep, but had to get up today...
My youngest sister, who's fit but doesn't compete is still in town drove all the way and met me for an early workout
Wed - back/abs (main - annihilation wave wk6)
warmup - indoor track
meadows' row - two warmup and three working sets of 8 reps, threw in a rest/pause for a few extra reps on the last set
heavy band iso-hold - basically holding a thick band wrapped around a power cage in a contracted row position, focusing on squeezing/holding with the lats...three sets, 20 seconds each
+++
superset rack deads - did these immediately following the isoholds, instead of the smith deads but used the same form (lat tension) and probably achieved 90% of the desired result
narrow/neutral-grip pullup - three bodyweight sets to near-failure, 12/11/10 reps...could tell I was fatigued
+++
superset regular crunches - three (or four?) sets of thirty reps, short ROM/constant tension
deadstop DB row - two sets of 8 per arm, moderately heavy
bent-over BB row - two sets of 15, holding the contraction for 1-2sec on every rep
DB pullover - three sets of 12, very heavy and slow on these
Took a few pictures after I showered @ what I believe is my new PR for bodyweight (and body/facial hair!): Feb10/2016 - offseason @ 247lbs - Album on Imgur
Lightish breakfast afterwards (some eggs, dry rye and tomatoes at Ricky's) then off to the races...
...fuck, I mean work
snowpatrol123
New member
Weight 248
249 at the start of the workout! But I realized I had to pee pretty badly and realistically (afterwards) my weight was 248 and change.
Getting there!
Thu - arms/abs/calves (main - annihilation wave wk6)
warmup - indoor track
rope tricep pushdown - couldn't find a v-bar so I used a rope instead, did two sets to warmup then four working sets of 20 reps
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
seated tricep dip machine - six sets of 6 reps, slow tempo with a hard flex at the bottom of every rep, only 30sec between sets
standing calf raise - five sets of 10 reps, slow and full ROM with a 10sec stretch after each set
+++
superset dorsiflexion - bodyweight to failure, about 60/50/45/40/30 reps respectively
decline skullcrusher - four sets of 15 reps
one-arm DB preacher curl - three sets of 10 reps per arm, hard squeeze at the top of each rep
seated preacher machine - four sets of 15 reps, only 45 sec between reps...talk about pumped
hammer DB curl - four sets of 10 reps per arm
Some posing, a few cooldown laps then home for a few steaks and rice: Feb11/2016 - offseason 249lbs - Album on Imgur
249 at the start of the workout! But I realized I had to pee pretty badly and realistically (afterwards) my weight was 248 and change.
Getting there!
Thu - arms/abs/calves (main - annihilation wave wk6)
warmup - indoor track
rope tricep pushdown - couldn't find a v-bar so I used a rope instead, did two sets to warmup then four working sets of 20 reps
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
seated tricep dip machine - six sets of 6 reps, slow tempo with a hard flex at the bottom of every rep, only 30sec between sets
standing calf raise - five sets of 10 reps, slow and full ROM with a 10sec stretch after each set
+++
superset dorsiflexion - bodyweight to failure, about 60/50/45/40/30 reps respectively
decline skullcrusher - four sets of 15 reps
one-arm DB preacher curl - three sets of 10 reps per arm, hard squeeze at the top of each rep
seated preacher machine - four sets of 15 reps, only 45 sec between reps...talk about pumped
hammer DB curl - four sets of 10 reps per arm
Some posing, a few cooldown laps then home for a few steaks and rice: Feb11/2016 - offseason 249lbs - Album on Imgur
snowpatrol123
New member
Weight 244
Finally friday...turns out I have monday off so I'm looking forward to a long weekend
Gym after work with my brother in law, stuffed my face at a friends' housewarming party and waiting for the washer to finish before I hit the sack
Fri - chest/delts/abs (optional/volume)
warmup - indoor track
slight-incline DB press - pyramiding weight up, doing sets of 8 reps...didn't go super heavy, just nice and slow to get warm but doing work
+++
superset unsupported hanging leg raise - four sets, 16/17/18/20 reps per set respectively
flat BB press - pyramiding weight on this too, but did six rep sets instead with an unusually wide grip and very slow tempo
6 x 135
6 x 185
6 x 225
6 x 275
6 x 295
8 x 315...went for a few extra reps, either a PR or close to it, spotter had his hands on the bar for the 7th and 8th reps but claims zero help so I'll take it as a 'gym record'
high cable flyes - three sets of 12 reps, with a 1-2 sec flex/hold on every rep
cable side lateral raise - three sets, ended with a quadruple dropset that absolutely blew my shoulders up
+++
superset rope crunches - four sets of 25
OHP - was avoiding front raises so we did a few of these, increasing weight on every set doing 8 reps, about five sets total
front BB raise - did three sets, 12 x 60, 10 x 70 and 8 x 80 really slow and slightly above eye level
Finally friday...turns out I have monday off so I'm looking forward to a long weekend
Gym after work with my brother in law, stuffed my face at a friends' housewarming party and waiting for the washer to finish before I hit the sack
Fri - chest/delts/abs (optional/volume)
warmup - indoor track
slight-incline DB press - pyramiding weight up, doing sets of 8 reps...didn't go super heavy, just nice and slow to get warm but doing work
+++
superset unsupported hanging leg raise - four sets, 16/17/18/20 reps per set respectively
flat BB press - pyramiding weight on this too, but did six rep sets instead with an unusually wide grip and very slow tempo
6 x 135
6 x 185
6 x 225
6 x 275
6 x 295
8 x 315...went for a few extra reps, either a PR or close to it, spotter had his hands on the bar for the 7th and 8th reps but claims zero help so I'll take it as a 'gym record'
high cable flyes - three sets of 12 reps, with a 1-2 sec flex/hold on every rep
cable side lateral raise - three sets, ended with a quadruple dropset that absolutely blew my shoulders up
+++
superset rope crunches - four sets of 25
OHP - was avoiding front raises so we did a few of these, increasing weight on every set doing 8 reps, about five sets total
front BB raise - did three sets, 12 x 60, 10 x 70 and 8 x 80 really slow and slightly above eye level
snowpatrol123
New member
Weight 244
Slept in...really late. Nice, though...I haven't gotten much sleep this past week with the post-nasal drip BS
Mrs.SP and I went for a walk on whyte ave, stopped and looked for a forearm sleeve at the fitness town...almost $50?
Christ...I'll spend the money if I have to but at least going to shop around first, and I hate shopping...
Dropped her off, picked up my friend and hit the gym for our usual Saturday routine at Powerhouse, except today was legs instead of the usual upper body fun
Sat - legs/calves (optional/volume)
seated hamstring curl - 3 warmup and 4 working sets, increased the weight on the working sets doing 15/12/10/8 reps...all with toes out, then another 3-5 reps on each set after curling toes in
+++
superset adductor machine - 1 warmup and 4-5 working sets of 12-15 reps, wasn't counting terribly carefully on these as we were shooting the shit a bit but pushing hard on the machines
leg press - this is the cybex machine, which makes similar weights/plates feel heavier than the hammer strength version, and on top of that I kept feet narrow/together to target the vastus lateralis (sweep) more
20 reps x 3 plates a side (270?)
20 x 4 plates
20 x 5
20 x 6
20 x 7...huge pump after this set, that was good enough for me
hack squat - not quite platz style but still kept my feet towards the bottom of the platform and still narrower than usual, since my squat stance is wider I'm trying to go narrower on machines
15 x 1 plate per side
15 x 1.5 plates
15 x 2
15 x 2.5
12 x 3...these were all super deep and slow/controlled so that was an incredibly difficult top set, I guess based on the variables I'd chosen and the design/incline of the machine
+++
superset standing calf raise - four sets of 10 full reps, 10 partials and a 10sec hard stretch after each set
BB lunge - three sets of 8 per leg, started with all reps on one leg then all reps on the other for the first two sets, and alternated legs for the third/final set
seated leg extension - two sets of 20 reps, moderate weight with a hard flex/squeeze at the top of each rep
+++
superset kneeling hamstring curl - two sets of 8 really slow reps per leg, probably 5+sec eccentric on each rep
Finished with some posing, I felt pretty good about it at my last show but at this rate I should be at a whole different level for provincials...
Slept in...really late. Nice, though...I haven't gotten much sleep this past week with the post-nasal drip BS
Mrs.SP and I went for a walk on whyte ave, stopped and looked for a forearm sleeve at the fitness town...almost $50?
Christ...I'll spend the money if I have to but at least going to shop around first, and I hate shopping...
Dropped her off, picked up my friend and hit the gym for our usual Saturday routine at Powerhouse, except today was legs instead of the usual upper body fun
Sat - legs/calves (optional/volume)
seated hamstring curl - 3 warmup and 4 working sets, increased the weight on the working sets doing 15/12/10/8 reps...all with toes out, then another 3-5 reps on each set after curling toes in
+++
superset adductor machine - 1 warmup and 4-5 working sets of 12-15 reps, wasn't counting terribly carefully on these as we were shooting the shit a bit but pushing hard on the machines
leg press - this is the cybex machine, which makes similar weights/plates feel heavier than the hammer strength version, and on top of that I kept feet narrow/together to target the vastus lateralis (sweep) more
20 reps x 3 plates a side (270?)
20 x 4 plates
20 x 5
20 x 6
20 x 7...huge pump after this set, that was good enough for me
hack squat - not quite platz style but still kept my feet towards the bottom of the platform and still narrower than usual, since my squat stance is wider I'm trying to go narrower on machines
15 x 1 plate per side
15 x 1.5 plates
15 x 2
15 x 2.5
12 x 3...these were all super deep and slow/controlled so that was an incredibly difficult top set, I guess based on the variables I'd chosen and the design/incline of the machine
+++
superset standing calf raise - four sets of 10 full reps, 10 partials and a 10sec hard stretch after each set
BB lunge - three sets of 8 per leg, started with all reps on one leg then all reps on the other for the first two sets, and alternated legs for the third/final set
seated leg extension - two sets of 20 reps, moderate weight with a hard flex/squeeze at the top of each rep
+++
superset kneeling hamstring curl - two sets of 8 really slow reps per leg, probably 5+sec eccentric on each rep
Finished with some posing, I felt pretty good about it at my last show but at this rate I should be at a whole different level for provincials...
snowpatrol123
New member
Weight 244
Woke up much earlier today, post nasal drip still fucking with my sleep
Bottle depot, coffee then home to exchange valentine's day cards etc.
Mrs.SP came to the gym with me, we did some back, abs then headed to WEM
Had dinner with some good friends ...macaroni balls, a burger (on a lettuce bun...not a great choice) and then thankfully I got hooked up with some poutine
Great eats, sketchy company and lots of laughs
Home now...waiting for the walking dead to come on, eating some pasta with ground turkey and salsa
Sun - back/abs (optional/volume)
warmup - indoor track
meadows' row - two warmup sets and three (four?) working sets, 8 rep sets, increasing weight slightly each time
+++
superset regular crunches - four sets of 30
various-grip pullup - five sets, two wide-grip/pronated, two narrow/neutral and one suppinated/chin-style, all bodyweight to near-failure
low cable row - four sets of 10 with a 1-2sec flex/squeeze at full contraction on each rep
DB pullover - three sets of 10, short ROM and very heavy
+++
superset DB shrug - three sets of 15 with a 3 sec hold/squeeze at the top of every rep
Woke up much earlier today, post nasal drip still fucking with my sleep
Bottle depot, coffee then home to exchange valentine's day cards etc.
Mrs.SP came to the gym with me, we did some back, abs then headed to WEM
Had dinner with some good friends ...macaroni balls, a burger (on a lettuce bun...not a great choice) and then thankfully I got hooked up with some poutine
Great eats, sketchy company and lots of laughs
Home now...waiting for the walking dead to come on, eating some pasta with ground turkey and salsa
Sun - back/abs (optional/volume)
warmup - indoor track
meadows' row - two warmup sets and three (four?) working sets, 8 rep sets, increasing weight slightly each time
+++
superset regular crunches - four sets of 30
various-grip pullup - five sets, two wide-grip/pronated, two narrow/neutral and one suppinated/chin-style, all bodyweight to near-failure
low cable row - four sets of 10 with a 1-2sec flex/squeeze at full contraction on each rep
DB pullover - three sets of 10, short ROM and very heavy
+++
superset DB shrug - three sets of 15 with a 3 sec hold/squeeze at the top of every rep
snowpatrol123
New member
Weight 242
Fucksake ^
Holiday monday...didn't sleep too poorly so I was up relatively early, had coffee with a friend then hit the gym
Mon - chest/delts/abs (optional/volume...should've done AW week 7, oops)
warmup - indoor track
incline DB press - bigger DBs at this gym so I went pretty heavy after warming up
10x50
10x70...twist pressing this and the previous set
10x90...regular pressing from here on, though not-quite locking out and purposely slow/controlled eccentrics
10x110
10x125...this felt light so I kept going
10x140...the last two reps were really grinders so I pussed out and left the 150s alone
unsupported hanging leg raise - four sets, 16/17/18/20 reps respectively
incline pronated flyes - same as I've been doing the last few weeks, one feeler set and three working sets of 8 super slow reps
+++
superset incline BB press - feeler set here too, then increased weight on each subsequent set doing six reps as explosively as possible
12x135
6x185
6x225
6x275
medium-height cable flyes - three sets of 12 reps with a hard flex/squeeze at full contraction on each, quite heavy too
+++
superset rear delt cable pull-apart - three sets of 12 reps with a 1-2sec flex/hold on every rep
side lateral DB raise - four sets, increasing weight on every set while keeping good form (DBs to the side, not in front!)
16x35
12x45
10x50
8x55
front BB raise - two sets of 15 reps to finish off the delts
A quick lap around the track to cool down and figure out my next steps then went and picked up my prepped meals and now waiting at home for dinnertime at the inlaws
Fucksake ^
Holiday monday...didn't sleep too poorly so I was up relatively early, had coffee with a friend then hit the gym
Mon - chest/delts/abs (optional/volume...should've done AW week 7, oops)
warmup - indoor track
incline DB press - bigger DBs at this gym so I went pretty heavy after warming up
10x50
10x70...twist pressing this and the previous set
10x90...regular pressing from here on, though not-quite locking out and purposely slow/controlled eccentrics
10x110
10x125...this felt light so I kept going
10x140...the last two reps were really grinders so I pussed out and left the 150s alone
unsupported hanging leg raise - four sets, 16/17/18/20 reps respectively
incline pronated flyes - same as I've been doing the last few weeks, one feeler set and three working sets of 8 super slow reps
+++
superset incline BB press - feeler set here too, then increased weight on each subsequent set doing six reps as explosively as possible
12x135
6x185
6x225
6x275
medium-height cable flyes - three sets of 12 reps with a hard flex/squeeze at full contraction on each, quite heavy too
+++
superset rear delt cable pull-apart - three sets of 12 reps with a 1-2sec flex/hold on every rep
side lateral DB raise - four sets, increasing weight on every set while keeping good form (DBs to the side, not in front!)
16x35
12x45
10x50
8x55
front BB raise - two sets of 15 reps to finish off the delts
A quick lap around the track to cool down and figure out my next steps then went and picked up my prepped meals and now waiting at home for dinnertime at the inlaws
snowpatrol123
New member
Weight 245
Different/unusual scale, one of the slidey-weight deals so I'm not sure if it's right or not
Tuesday felt like a monday (first day back at work of course) but I ended up -eventually- meeting one of my sisters for a workout
After a change of venue. After I was already at the predetermined location, at the predetermined time...
After a non-insignificant amount of relocating myself we finally met up and got a good leg workout in
Tue - legs (annihilation wave wk7)
seated hamstring curl - three warmup sets, then four working sets of 12 reps with toes pointed out the whole time, on the fourth set curled toes in and added 25 partials out of the stretch position
adductor machine - one warmup and four working sets of 15 reps
highbar ATG squat - increasing weight doing sets of 8 reps, not quite locking out but going deep on each rep
8 x bar
8 x 95
8 x 125
8 x 155
8 x 185
8 x 225
8 x 275
8 x 315
8 x 365
8 x 405
horizontal leg press/sled - used a pin-selectorized version because some dickhead on the leg press had "seven sets" left when my sister asked...we did four sets of 10 reps with feet high and wide, toes out to focus more on the posterior chain then immediately another 10 reps with feet together and lower on the platform to hit the quads more specifically
seated leg extension - two sets of 15 reps leaning back to target the upper thigh, then two sets of 15 reps very heavy partials out of the bottom (only from 90 degree knee bend though)
BB SLDL - three sets of 12, not quite locking out for constant tension on the hamstrings
That was it...pretty serious leg day, had some food with my sister and her (soon-) fiance and home to get ready to do it all over again
Different/unusual scale, one of the slidey-weight deals so I'm not sure if it's right or not
Tuesday felt like a monday (first day back at work of course) but I ended up -eventually- meeting one of my sisters for a workout
After a change of venue. After I was already at the predetermined location, at the predetermined time...
After a non-insignificant amount of relocating myself we finally met up and got a good leg workout in
Tue - legs (annihilation wave wk7)
seated hamstring curl - three warmup sets, then four working sets of 12 reps with toes pointed out the whole time, on the fourth set curled toes in and added 25 partials out of the stretch position
adductor machine - one warmup and four working sets of 15 reps
highbar ATG squat - increasing weight doing sets of 8 reps, not quite locking out but going deep on each rep
8 x bar
8 x 95
8 x 125
8 x 155
8 x 185
8 x 225
8 x 275
8 x 315
8 x 365
8 x 405
horizontal leg press/sled - used a pin-selectorized version because some dickhead on the leg press had "seven sets" left when my sister asked...we did four sets of 10 reps with feet high and wide, toes out to focus more on the posterior chain then immediately another 10 reps with feet together and lower on the platform to hit the quads more specifically
seated leg extension - two sets of 15 reps leaning back to target the upper thigh, then two sets of 15 reps very heavy partials out of the bottom (only from 90 degree knee bend though)
BB SLDL - three sets of 12, not quite locking out for constant tension on the hamstrings
That was it...pretty serious leg day, had some food with my sister and her (soon-) fiance and home to get ready to do it all over again
snowpatrol123
New member
Weight 248
Evening weigh in on the usual scale so I'm guessing last night's weight was accurate
Interesting...
Demolished some all you can eat sushi afterwards with a few buddies...I won't be surprised if I'm 250 tomorrow morning
Wed - back/abs (annihilation wave wk7)
warmup - indoor track
one-arm BB row - two warmup and four working sets of 10 reps, really f*#(ing heavy on these, had to take a breather between arms let alone between sets
regular/floor crunches - four sets of 30 shortened ROM reps
seated narrow/neutral-grip row - four sets of 8 reps, sitting very upright, 1-2sec flex hold with a very slow and deliberate eccentric phase
DB pullover - four sets of 10 short ROM as usual
conventional deadlift - I very very rarely pull from the floor anymore, but there wasn't a rack readily available to do the prescribed rack pulls...I didn't have a belt but went pretty heavy
5 x 225
5 x 315
5 x 405
5 x 495...this is the same weight I pulled for five reps a little over a year ago when I was deadlifting a lot more, wearing a belt so I figured that was good for tonight
pullup/chins - three bodyweight sets of 8-10 reps using various grips
I was running behind to get to the apple store (they pulled some lint out of the my lightning port and magically fixed my phone!) so I had to skip weighted hanging at the end of the workout, again
Evening weigh in on the usual scale so I'm guessing last night's weight was accurate
Interesting...
Demolished some all you can eat sushi afterwards with a few buddies...I won't be surprised if I'm 250 tomorrow morning
Wed - back/abs (annihilation wave wk7)
warmup - indoor track
one-arm BB row - two warmup and four working sets of 10 reps, really f*#(ing heavy on these, had to take a breather between arms let alone between sets
regular/floor crunches - four sets of 30 shortened ROM reps
seated narrow/neutral-grip row - four sets of 8 reps, sitting very upright, 1-2sec flex hold with a very slow and deliberate eccentric phase
DB pullover - four sets of 10 short ROM as usual
conventional deadlift - I very very rarely pull from the floor anymore, but there wasn't a rack readily available to do the prescribed rack pulls...I didn't have a belt but went pretty heavy
5 x 225
5 x 315
5 x 405
5 x 495...this is the same weight I pulled for five reps a little over a year ago when I was deadlifting a lot more, wearing a belt so I figured that was good for tonight
pullup/chins - three bodyweight sets of 8-10 reps using various grips
I was running behind to get to the apple store (they pulled some lint out of the my lightning port and magically fixed my phone!) so I had to skip weighted hanging at the end of the workout, again
