SP's on/off-season log
- Thread starter snowpatrol123
- Start date
snowpatrol123
New member
Time to get Mega primed for changing the thread name to "SP's charge to 280" buddy!
Stay tuned amigo...
...
..
.
Weight 252
Bam...finally. Late evening weigh-in.
Thanks, AYCE sushi...
...and everyone who's been reading/encouraging/criticizing along the way
I value all the input and help I've received
I'd like to thank my fami...jk I train those fuckers not the other way around
Thu - arms/abs/calves (annihilation wave wk7)
warmup - indoor track
incline bench supinated DB curl - I couldn't get an adjustable bench so I just sat leaning back on a DB-press-chair thing...two warmup sets then four sets 8 reps with 3 sec eccentrics
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps immediately after each set of leg raises...forearms were super pumped (more than usual...maybe from the sushi? Hah)
hammer DB curl - four sets of 10 per arm, went up slightly on each set (35/40/45/50) while keeping the form clean
preacher BB curl - I rarely RARELY do these because it aggravates my forearm tendinitis but by limiting the ROM to the upper 2/3rds of the movement it was alright...four sets of 12/10/8/6 reps with only 45sec breaks between sets
v-bar pushdown - one warmup set then four sets of 25 reps, got a pretty great pump from this immediately
+++
superset seated calf raise - four sets of 10-12 full ROM reps, 10-12 partials from the stretch position then a 10sec stretch at the end of each set
tricep pushdown machine - four sets of 10 reps, heavy but with 4-5sec eccentrics on every rep
incline bench skullcrusher - went heavier than I usually do on these since my elbows/triceps were really warmed and pumped, did three sets of 12
+++
superset rope pushdown - did about 8-10 moderate weight burnout reps after each set of skullcrushers
That was it, gym closing so I had to bail without a shower...picked up some steaks which are cooking now, showered and just typing this up while I wait to eat
Took a few pre and postWO pics to commemorate the occasion (weight): Feb18/2016 - pre/postWO pics @ 252+lbs - Album on Imgur
bigben66
New member
Shoulders, back and chest.... OBVIOUS improvements.... and you already know what I think about your wheels....
Credit where it's due buddy... this log should be stickied and titled "Blueprint for success"
Anyone who wants to learn what this game is all about, should look no further than this log...
Evidence indeed that you need a plan, and you need consistency, devotion, dedication, determination and willpower to see that plan through to fruition.
Sir.... I doff my cap to thee
Credit where it's due buddy... this log should be stickied and titled "Blueprint for success"
Anyone who wants to learn what this game is all about, should look no further than this log...
Evidence indeed that you need a plan, and you need consistency, devotion, dedication, determination and willpower to see that plan through to fruition.
Sir.... I doff my cap to thee
snowpatrol123
New member
Shoulders, back and chest.... OBVIOUS improvements.... and you already know what I think about your wheels....
Credit where it's due buddy... this log should be stickied and titled "Blueprint for success"
Anyone who wants to learn what this game is all about, should look no further than this log...
Evidence indeed that you need a plan, and you need consistency, devotion, dedication, determination and willpower to see that plan through to fruition.
Sir.... I doff my cap to thee
I really appreciate the encouragement - thanks man.
Excited to follow your prep here and follow with mine in a little while
Weight 250
Still up there, liking it
Had to get to work a bit early this morning so even though I was up in time to squeeze the gym in I decided to wait
Felt a bit antsy after lunch so rather than sitting around the office I met my brother in law at the rec centre for a leg session
Fri - legs/calves (optional/volume)
warmup - indoor track
seated hamstring curl - six sets of 12, increasing weight on each...kept toes pointed out until the last 2-3 reps on the final two sets (in order to get all 12 reps)
+++
adductor machine - one warmup sets and three work sets of 15 reps each
platz-style hack squat - did these first because the leg press was in use, kept feet very narrow at the bottom of the platform, always going all the way down (to the stops) on each rep
12 x 1 plate per side
12 x 1.5
12 x 2
12 x 2.5
12 x 3 plates a side...this was pretty tough, leg press was free so we switched to that
HSPL 45 degree incline leg press - kept reps pretty high here, feet about shoulder width halfway up the platform
15 x 6 plates a side
15 x 7
15 x 8...crazy quad pump by this point...stretched them well then moved on again
seated calf raise - three sets of 15 reps, nothing fancy - just heavy
kneeling hamstring curl - three sets of 15 reps with slow 2-3 sec eccentrics, followed by hard hamstring stretching after each set
That was it! I meant to go back to work...but ended up coming home to eat instead, I may still go back but probably not tbh
snowpatrol123
New member
Weight 245
Later evening workout after a slow saturday, just ran a few minor errands and sat around fiddling with the new appleTV
I cancelled my powerhouse membership (due to the fiasco last month), so my friend came to the rec centre I usually workout instead
This was his last chest workout before the show next weekend so we went with higher reps on everything, and avoided fly movements
Sat - chest/delts/abs (pump/volume)
warmup - indoor track
slight-incline DB press - pyramiding up doing sets of 15 reps, was able to get pretty heavy (125s) then got 13 reps with the 140s
unsupported hanging leg raise - just did three sets today, 16/17/18 reps
HSPL flat chest press - four sets, 12-20 reps with a 1-2sec flex/squeeze on every rep, increased weight slightly at the cost of a few reps per set
off-brand chest press - this felt more like a decline machine, did three or four sets again, moderate weight and higher reps in the 15-20 range
cable bent-over rear lateral raise - three sets of 12 per arm, quick concentric/slow eccentric but no real pause at the top
+++
superset side lateral DB raise - three sets of 12-15, strict form with moderate weight on these, they were tougher than usual in the superset format
rope crunches - two really heavy sets
cooldown - walking the track some more and talking peak with strategy
Later evening workout after a slow saturday, just ran a few minor errands and sat around fiddling with the new appleTV
I cancelled my powerhouse membership (due to the fiasco last month), so my friend came to the rec centre I usually workout instead
This was his last chest workout before the show next weekend so we went with higher reps on everything, and avoided fly movements
Sat - chest/delts/abs (pump/volume)
warmup - indoor track
slight-incline DB press - pyramiding up doing sets of 15 reps, was able to get pretty heavy (125s) then got 13 reps with the 140s
unsupported hanging leg raise - just did three sets today, 16/17/18 reps
HSPL flat chest press - four sets, 12-20 reps with a 1-2sec flex/squeeze on every rep, increased weight slightly at the cost of a few reps per set
off-brand chest press - this felt more like a decline machine, did three or four sets again, moderate weight and higher reps in the 15-20 range
cable bent-over rear lateral raise - three sets of 12 per arm, quick concentric/slow eccentric but no real pause at the top
+++
superset side lateral DB raise - three sets of 12-15, strict form with moderate weight on these, they were tougher than usual in the superset format
rope crunches - two really heavy sets
cooldown - walking the track some more and talking peak with strategy
snowpatrol123
New member
Weight 245
I always have trouble getting all my meals in when I sleep in on the weekends
Probably why the scale looks that way...should pick up tomorrow, leg day with lots of intra carbs
Early afternoon workout with my friend again, then costco with mrs.SP
Dinner at the parents' place, just finished walking dead and almost time to catch some Zzzs
Sun - back/abs (pump/volume)
warmup - indoor track
HSPL chest-supported iso-lateral row - five sets, various hand positions increasing in weight slightly keeping reps in the 12-15 range
+++
superset decline bench leg raise - four sets of 25
reverse pec dec - four sets of 20 reps, added 15-16 partials from the stretch position on the final set
deadstop DB row - four sets of 10 per arm, pulling back towards the waist to help keep focus on the lat > arm in the movement
supinated-grip seated cable row - one feeler and four work sets, using a moderate weight and holding every rep for 1-2sec at full contraction for 15 reps
cooldown - indoor track, bit more shooting of the shit, no posedown but a bit of posing just to finish things off
Couple of postWO shots: feb21/2016 offseason @ 245 - Album on Imgur
I always have trouble getting all my meals in when I sleep in on the weekends
Probably why the scale looks that way...should pick up tomorrow, leg day with lots of intra carbs
Early afternoon workout with my friend again, then costco with mrs.SP
Dinner at the parents' place, just finished walking dead and almost time to catch some Zzzs
Sun - back/abs (pump/volume)
warmup - indoor track
HSPL chest-supported iso-lateral row - five sets, various hand positions increasing in weight slightly keeping reps in the 12-15 range
+++
superset decline bench leg raise - four sets of 25
reverse pec dec - four sets of 20 reps, added 15-16 partials from the stretch position on the final set
deadstop DB row - four sets of 10 per arm, pulling back towards the waist to help keep focus on the lat > arm in the movement
supinated-grip seated cable row - one feeler and four work sets, using a moderate weight and holding every rep for 1-2sec at full contraction for 15 reps
cooldown - indoor track, bit more shooting of the shit, no posedown but a bit of posing just to finish things off
Couple of postWO shots: feb21/2016 offseason @ 245 - Album on Imgur
snowpatrol123
New member
Weight 244
The dentist fucked up my first few meals but I mostly caught up.
Frustrating day at work...
Stuffing down some eggwhites and oats right now...
yeah it's almost time to turn this bus around and diet
Mon - legs/calves (annihilation wave wk8)
warmup - indoor track
prone hamstring curl - three warmup sets increasing to a weight that was a tough 15 reps..then did five working sets of 15 reps with 45sec breaks in between, the actual reps were 15/15/14/12/11
seated calf raise - four sets of 10-12 full ROM, 10-12 partials from the stretch and finally 10sec stretch on every set
HSPL incline leg press - I made a slight modification here and kept my feet close together rather than a wider, powerful stance...did sets of 10 adding 1 plate per side with 3sec eccentrics until it was really tough
10reps (2-0-3-0 tempo) x 2 plates per side (180lbs total)
10 x 3 plates (270)
10 x 4 (360)
10 x 5 (450)
10 x 6 (540)
10 x 7 (630)
10 x 8 (720)
10 x 9 (810)...this was really tough so I called it here
highbar ATG death squat - 20+ reps per set, not quite locking out just going for a lot of pump and pain here
25 x 185lbs
20 x 225
20 x 225
16+3+1 x 225...fuuuuuuck
seated leg extension - 3 sets of 8 reps with a 3 sec hard flex at lockout on every rep, went really heavy on these
+++
two really had 30sec quad stretches after each set of leg extensions
DB SLDL - three sets of 12, deep stretch and coming all the way up today with a flex/squeeze of the glutes
cooldown - indoor track, bit of static stretching and that was it...I am -beat-
The dentist fucked up my first few meals but I mostly caught up.
Frustrating day at work...
Stuffing down some eggwhites and oats right now...
yeah it's almost time to turn this bus around and diet
Mon - legs/calves (annihilation wave wk8)
warmup - indoor track
prone hamstring curl - three warmup sets increasing to a weight that was a tough 15 reps..then did five working sets of 15 reps with 45sec breaks in between, the actual reps were 15/15/14/12/11
seated calf raise - four sets of 10-12 full ROM, 10-12 partials from the stretch and finally 10sec stretch on every set
HSPL incline leg press - I made a slight modification here and kept my feet close together rather than a wider, powerful stance...did sets of 10 adding 1 plate per side with 3sec eccentrics until it was really tough
10reps (2-0-3-0 tempo) x 2 plates per side (180lbs total)
10 x 3 plates (270)
10 x 4 (360)
10 x 5 (450)
10 x 6 (540)
10 x 7 (630)
10 x 8 (720)
10 x 9 (810)...this was really tough so I called it here
highbar ATG death squat - 20+ reps per set, not quite locking out just going for a lot of pump and pain here
25 x 185lbs
20 x 225
20 x 225
16+3+1 x 225...fuuuuuuck
seated leg extension - 3 sets of 8 reps with a 3 sec hard flex at lockout on every rep, went really heavy on these
+++
two really had 30sec quad stretches after each set of leg extensions
DB SLDL - three sets of 12, deep stretch and coming all the way up today with a flex/squeeze of the glutes
cooldown - indoor track, bit of static stretching and that was it...I am -beat-
snowpatrol123
New member
Weight 243
What a shit show, work I mean...hilarious pretty much a comedy of errors that I get to juggle
I accidentally skipped the programmed chest workout last week, so I'm catching up this week
Tue - chest/delts/abs (annihilation wave wk7)
warmup - indoor track
flat DB press - not the usual incline, but otherwise the standard pyramiding sets of 8
8 x 50
8 x 70
8 x 85
8 x 100
8 x 115
8 x 125...easier than I expected so I did one more set
13 + 4 + 3 x 125....rest pause to death
unsupported hanging leg raise - four sets, 16/17/18/20 reps per set respectively
incline smith press - two feeler sets and 4 sets of 8 reps, explosive tempo...stopping an inch above the chest and not quite locking out at the top
pec dec - three sets of 10 reps (heavy, full stack) immediately followed by 8 partials out of the stretch position
chest dip - bodyweight to failure, 3/4 of the way up on each rep...about 16/18/20 per set
seated lateral DB raise - did them as "swings" using much heavier weights than usual, just 50% ROM for 20-25 reps per set
reverse pec dec - four sets of 15 reps, slower than usual
What a shit show, work I mean...hilarious pretty much a comedy of errors that I get to juggle
I accidentally skipped the programmed chest workout last week, so I'm catching up this week
Tue - chest/delts/abs (annihilation wave wk7)
warmup - indoor track
flat DB press - not the usual incline, but otherwise the standard pyramiding sets of 8
8 x 50
8 x 70
8 x 85
8 x 100
8 x 115
8 x 125...easier than I expected so I did one more set
13 + 4 + 3 x 125....rest pause to death
unsupported hanging leg raise - four sets, 16/17/18/20 reps per set respectively
incline smith press - two feeler sets and 4 sets of 8 reps, explosive tempo...stopping an inch above the chest and not quite locking out at the top
pec dec - three sets of 10 reps (heavy, full stack) immediately followed by 8 partials out of the stretch position
chest dip - bodyweight to failure, 3/4 of the way up on each rep...about 16/18/20 per set
seated lateral DB raise - did them as "swings" using much heavier weights than usual, just 50% ROM for 20-25 reps per set
reverse pec dec - four sets of 15 reps, slower than usual
snowpatrol123
New member
Weight 244
What a fuc...week so far.
Looking forward to the weekend like crazy, even just not going to work would be good but I'm excited to see the show in calgary
And believe it or not I'm starting to get excited about starting my own prep next week, really early for me
I've never done more than 12 weeks, typically less than 8 weeks so this will be a different experience
By the time I finally made it to the gym tonight I had no energy and didn't really feel like it...
Suit up, headphones in, I'm behind on podcasts so I forced myself to listen to one
Things got better after my first few warmup sets
Wed - back/abs (annihilation wave wk8)
warmup - indoor track
meadows' row - three warmup sets, four heavy working sets of 8 reps per arm...full ROM with a good stretch on the lats every rep
+++
superset regular crunches - four sets of 30, short ROM to keep tension on the abs
rack deadlift - four sets of five heavy reps, increased weight slightly on each set
+++
superset medium grip pullup - bodyweight to failure, which was about 10 reps per set after the exertion on the rack deads
DB pullover - four sets of 10, short ROM to keep tension on the lats throughout the whole set
seated/low cable row - three sets of 8, with a 1-2sec flex/hold at full contraction on each rep
weighted hang - didn't feel like tracking down a weight belt to be honest but I did a solid one minute bodyweight hang (counted to 56 slowly before my grip gave out)
Bleh, no-pump selfie @ https://imgur.com/a/cIZXn
What a fuc...week so far.
Looking forward to the weekend like crazy, even just not going to work would be good but I'm excited to see the show in calgary
And believe it or not I'm starting to get excited about starting my own prep next week, really early for me
I've never done more than 12 weeks, typically less than 8 weeks so this will be a different experience
By the time I finally made it to the gym tonight I had no energy and didn't really feel like it...
Suit up, headphones in, I'm behind on podcasts so I forced myself to listen to one
Things got better after my first few warmup sets
Wed - back/abs (annihilation wave wk8)
warmup - indoor track
meadows' row - three warmup sets, four heavy working sets of 8 reps per arm...full ROM with a good stretch on the lats every rep
+++
superset regular crunches - four sets of 30, short ROM to keep tension on the abs
rack deadlift - four sets of five heavy reps, increased weight slightly on each set
+++
superset medium grip pullup - bodyweight to failure, which was about 10 reps per set after the exertion on the rack deads
DB pullover - four sets of 10, short ROM to keep tension on the lats throughout the whole set
seated/low cable row - three sets of 8, with a 1-2sec flex/hold at full contraction on each rep
weighted hang - didn't feel like tracking down a weight belt to be honest but I did a solid one minute bodyweight hang (counted to 56 slowly before my grip gave out)
Bleh, no-pump selfie @ https://imgur.com/a/cIZXn
snowpatrol123
New member
Weight 245
Second last day...this week, that is
Inlaws over for dinner, mrs.SP made some amazing salmon then I hit the gym
Thu - arms/abs/calves (annihilation wave wk8)
warmup - indoor track
supinated DB curl - two warm up and three work sets per arm, six reps with 3 sec eccentrics keeping palms up the whole time except at the very bottom
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
EZ-bar preacher curl - three sets of 15, squeezing hard at the top and not quite going all the way down to keep tension and alleviate the super-pain I normally get along my ulnar tendons
reverse-grip EZ bar curl - three sets of 10 full ROM + 10 partials (to 90 degree elbow bend)
BB curl - one triple dropset to finish the biceps, 10 reps, 20sec pause, 8 reps, 20 sec then 6 reps
rope tricep pushdown - one warmup and four working sets of 15 reps with a flex/tweak at the bottom, then 10 more straight reps to really pump the triceps
bench dips - three bodyweight sets to near failure, not quite locking out...20/25/30 reps respectively
standing calf raise - three sets of 10 full, 10 partial and 10 sec stretch
+++
superset dorsiflexion - three bodyweight sets to failure after calf raises, 60/55/50 reps per set approximately
smith machine JM press - three sets of 18-20 reps, with the bar over my face rather than over my neck/chest area
Second last day...this week, that is
Inlaws over for dinner, mrs.SP made some amazing salmon then I hit the gym
Thu - arms/abs/calves (annihilation wave wk8)
warmup - indoor track
supinated DB curl - two warm up and three work sets per arm, six reps with 3 sec eccentrics keeping palms up the whole time except at the very bottom
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
EZ-bar preacher curl - three sets of 15, squeezing hard at the top and not quite going all the way down to keep tension and alleviate the super-pain I normally get along my ulnar tendons
reverse-grip EZ bar curl - three sets of 10 full ROM + 10 partials (to 90 degree elbow bend)
BB curl - one triple dropset to finish the biceps, 10 reps, 20sec pause, 8 reps, 20 sec then 6 reps
rope tricep pushdown - one warmup and four working sets of 15 reps with a flex/tweak at the bottom, then 10 more straight reps to really pump the triceps
bench dips - three bodyweight sets to near failure, not quite locking out...20/25/30 reps respectively
standing calf raise - three sets of 10 full, 10 partial and 10 sec stretch
+++
superset dorsiflexion - three bodyweight sets to failure after calf raises, 60/55/50 reps per set approximately
smith machine JM press - three sets of 18-20 reps, with the bar over my face rather than over my neck/chest area
snowpatrol123
New member
Weight 244
I decided to drop my macros since my weight wasn't moving upwards anymore, anyways...as of Wednesday I've been doing 300p/350c/85f
Barely slept at all last night, not sure why but I ended up making it to the gym this morning for the "final leg day" of this offseason
Didn't have much of a plan which historically isn't great for me, but it was a decent workout nevertheless
Fri - legs (optional/volume)
warmup - indoor track
prone hamstring curl - three warmup sets increasing weight with 15 reps, then three working sets of 12-15 reps with toes pointed out...then a fourth with 10 reps toes out, and another 10 3/4 partials with feet dorsiflexed
+++
superset adductor machine - one warmup and four working sets of 15 reps (full stack)
highbar ATG squat - I kind of wanted to go for a PR but ended up psyching myself out, I still accomplished a decent amount of volume but I don't think my calculated 1RM actually went up
10 x 135...these are all deep by the way, the pins are set at 15 in the hammer strength rack and a few reps per set usually bang off them in the hole
10 x 225
10 x 275
10 x 315
10 x 365...this is where things started to get kind of screwy, I waited too long before the next set and it felt funny so I racked it after three
3 x 405...ok, so I took another run at it...
3 x 315
3 x 365
3 x 385
8 x 405...I don't know if I had 10 in me but again I was kind of psyched out and definitely getting tired at this point so it was a little disappointing, would've been nice to end with 12x405 - oh well, never claimed to be particularly strong
seated leg extension - three sets of 10 reps with a 3sec flex/hold at the top of each rep, one plate shy of the full stack on the life fitness machine
DB SLDL - finished off with three sets of 12, only coming 3/4 of the way up to keep tension on hamstrings this time
That was it...at work now, a few hours to kill before we head down to calgary to meet friends then watch the winter Open tomorrow!
I decided to drop my macros since my weight wasn't moving upwards anymore, anyways...as of Wednesday I've been doing 300p/350c/85f
Barely slept at all last night, not sure why but I ended up making it to the gym this morning for the "final leg day" of this offseason
Didn't have much of a plan which historically isn't great for me, but it was a decent workout nevertheless
Fri - legs (optional/volume)
warmup - indoor track
prone hamstring curl - three warmup sets increasing weight with 15 reps, then three working sets of 12-15 reps with toes pointed out...then a fourth with 10 reps toes out, and another 10 3/4 partials with feet dorsiflexed
+++
superset adductor machine - one warmup and four working sets of 15 reps (full stack)
highbar ATG squat - I kind of wanted to go for a PR but ended up psyching myself out, I still accomplished a decent amount of volume but I don't think my calculated 1RM actually went up
10 x 135...these are all deep by the way, the pins are set at 15 in the hammer strength rack and a few reps per set usually bang off them in the hole
10 x 225
10 x 275
10 x 315
10 x 365...this is where things started to get kind of screwy, I waited too long before the next set and it felt funny so I racked it after three
3 x 405...ok, so I took another run at it...
3 x 315
3 x 365
3 x 385
8 x 405...I don't know if I had 10 in me but again I was kind of psyched out and definitely getting tired at this point so it was a little disappointing, would've been nice to end with 12x405 - oh well, never claimed to be particularly strong
seated leg extension - three sets of 10 reps with a 3sec flex/hold at the top of each rep, one plate shy of the full stack on the life fitness machine
DB SLDL - finished off with three sets of 12, only coming 3/4 of the way up to keep tension on hamstrings this time
That was it...at work now, a few hours to kill before we head down to calgary to meet friends then watch the winter Open tomorrow!
snowpatrol123
New member
Weight 245
We had a great dinner with friends last night, then stayed with some relatives and caught up over breakfast before the show
Got there right after women's bodybuilding finished and by then someone had taken our seats but the venue was small enough that it didn't really matter
Unfortunately my friend was in the ONE class that was very competitive, he looked great but the winner took overall and looked like a young shaun rhoden
The only person I've been helping that DIDN'T have to drop out of the show took third in their class, looked respectable
The debut of the men's classic physique division was a bit underwhelming but promising, at the same time
The shorts look good, much better than some of the doom and gloomers feared and it will improve
Sat - chest/delts/abs/calves (annihilation wave wk8)
warmup - indoor track
slight incline DB press - 8 rep sets, increasing weight on each...about four fairly light and three quite heavy, 3/4 reps (not quite locking out)
unsupported hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of leg raises
incline bench press - two feeder sets then four sets of 6 reps, really heavy here but same 3/4 ROM without locking out
incline DB flyes - three sets of 8 reps, didn't have someone to do forced negatives so instead I...
+++
superset high cable flyes - I used a moderate weight and did a quick concentric with slow 5 sec negatives to simulate a partner stretch
cambered bar pushups - one set of these to failure
reverse pec dec - four sets of 15, slower than usual reps
super-wide overhead press - two feeder and four sets of 10 reps
+++
superset side lateral DB raise - four sets of 10 reps, heavy but clean form
Probably the last pics of the offseason, looking kind of...smooth after our peter's drive-in stop this afternoon...: feb27/2016 offseason @ 245 - Album on Imgur
We had a great dinner with friends last night, then stayed with some relatives and caught up over breakfast before the show
Got there right after women's bodybuilding finished and by then someone had taken our seats but the venue was small enough that it didn't really matter
Unfortunately my friend was in the ONE class that was very competitive, he looked great but the winner took overall and looked like a young shaun rhoden
The only person I've been helping that DIDN'T have to drop out of the show took third in their class, looked respectable
The debut of the men's classic physique division was a bit underwhelming but promising, at the same time
The shorts look good, much better than some of the doom and gloomers feared and it will improve
Sat - chest/delts/abs/calves (annihilation wave wk8)
warmup - indoor track
slight incline DB press - 8 rep sets, increasing weight on each...about four fairly light and three quite heavy, 3/4 reps (not quite locking out)
unsupported hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of leg raises
incline bench press - two feeder sets then four sets of 6 reps, really heavy here but same 3/4 ROM without locking out
incline DB flyes - three sets of 8 reps, didn't have someone to do forced negatives so instead I...
+++
superset high cable flyes - I used a moderate weight and did a quick concentric with slow 5 sec negatives to simulate a partner stretch
cambered bar pushups - one set of these to failure
reverse pec dec - four sets of 15, slower than usual reps
super-wide overhead press - two feeder and four sets of 10 reps
+++
superset side lateral DB raise - four sets of 10 reps, heavy but clean form
Probably the last pics of the offseason, looking kind of...smooth after our peter's drive-in stop this afternoon...: feb27/2016 offseason @ 245 - Album on Imgur
snowpatrol123
New member
Weight 241
Not much to add from yesterday's synopsis, just a lazy sunday morning, quick trip for some groceries then gym
Dinner at my family's place, one last eyeball/ballpark macro meal before I tighten things up tomorrow
Sun - back/abs (optional/volume)
warmup - indoor track
various-grip pullup - bodyweight to failure, four sets of 15/15/14/12 reps using wide/pronated, medium/pronated and narrow/neutral grips
bent-over BB row - four sets of 8, really heavy on these with a medium-width grip, keeping elbows tucked in to hit the lats primarily
low cable row - four sets of 12, 1-2sec hold/flex on contraction
DB pullover - three sets of 12, short ROM for constant tension
DB shrug - three sets of 15 with a 3 sec flex/hold at the top of every rep
+++
superset regular crunches - four sets of 30
Not much to add from yesterday's synopsis, just a lazy sunday morning, quick trip for some groceries then gym
Dinner at my family's place, one last eyeball/ballpark macro meal before I tighten things up tomorrow
Sun - back/abs (optional/volume)
warmup - indoor track
various-grip pullup - bodyweight to failure, four sets of 15/15/14/12 reps using wide/pronated, medium/pronated and narrow/neutral grips
bent-over BB row - four sets of 8, really heavy on these with a medium-width grip, keeping elbows tucked in to hit the lats primarily
low cable row - four sets of 12, 1-2sec hold/flex on contraction
DB pullover - three sets of 12, short ROM for constant tension
DB shrug - three sets of 15 with a 3 sec flex/hold at the top of every rep
+++
superset regular crunches - four sets of 30
snowpatrol123
New member
Weight 240
Monday! Free work day
Everyone who's on salary just donated feb 29th's work to their employer, nice of us eh?
Evening workout with my brother in law
Mon - legs/calves (annihilation wave wk9)
warmup - indoor track
prone hamstring curl - 4-5 warmup sets of 10 reps, then three straight sets of 10 reps and a fourth dropset of 10 + 8 + 8 reps followed by 20sec isohold with added tension
highbar ATG squat - pyramiding weight up to a hard set of 5, did a few more sets/reps than I probably should've on the way up though
15 x 135
8 x 185
8 x 225
8 x 275
8 x 315
8 x 365
8 x 405
6 x 425...I'd been squatting a lot for awhile and decided to stop here rather than trying 445 or 455 today
leg press - one feeler set to judge the weight, then four sets of 15 reps with only 60sec breaks in between...kept my feet narrow and low
10 x 5 plates, felt really light so:
15 x 6 per side (540)
60 sec rest
15 x 6
60 sec
15 x 6
60 sec
15 x 6...great pump here, that was it
leg extension - a feeler set, then a triple dropset with isoholds
8 sec isohold + 7 reps
drop the weight
8 sec isohold + 7 reps
drop the weight
8 sec isohold + 7 reps...that's it
BB SLDL - nothing fancy at all, three straight sets of 12 reps using 25lbs plates (4x25 per side...245 total?) without locking out at the top for constant tension as usual
Monday! Free work day
Everyone who's on salary just donated feb 29th's work to their employer, nice of us eh?
Evening workout with my brother in law
Mon - legs/calves (annihilation wave wk9)
warmup - indoor track
prone hamstring curl - 4-5 warmup sets of 10 reps, then three straight sets of 10 reps and a fourth dropset of 10 + 8 + 8 reps followed by 20sec isohold with added tension
highbar ATG squat - pyramiding weight up to a hard set of 5, did a few more sets/reps than I probably should've on the way up though
15 x 135
8 x 185
8 x 225
8 x 275
8 x 315
8 x 365
8 x 405
6 x 425...I'd been squatting a lot for awhile and decided to stop here rather than trying 445 or 455 today
leg press - one feeler set to judge the weight, then four sets of 15 reps with only 60sec breaks in between...kept my feet narrow and low
10 x 5 plates, felt really light so:
15 x 6 per side (540)
60 sec rest
15 x 6
60 sec
15 x 6
60 sec
15 x 6...great pump here, that was it
leg extension - a feeler set, then a triple dropset with isoholds
8 sec isohold + 7 reps
drop the weight
8 sec isohold + 7 reps
drop the weight
8 sec isohold + 7 reps...that's it
BB SLDL - nothing fancy at all, three straight sets of 12 reps using 25lbs plates (4x25 per side...245 total?) without locking out at the top for constant tension as usual
snowpatrol123
New member
Weight 242
Definitely feeling the diet in terms of hunger, I will adjust though as always
Tue - chest/delts/abs (annihilation wave wk9)
warmup - indoor track
incline smith press - three moderate rep warmup sets then high rep/pump sets to get started
2x25 for 30 reps...I don't know how much two 25lbs plates on a smith actually weighs, 95lbs?
2x45s for 25
2x70 for 20
2x90 for 15
2x115 for 12 (would be 275 if the smith weighed 45lbs, I doubt it does though...more like 10-20?)
incline BB press - 5x5, increasing weight very slightly on the first three then kept the same for the last two...only 3/4 ROM (no lockout)
unsupported hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of leg raises
flat bench - 4 sets of 8 reps with a 3sec pause on the chest, only 3/4 ROM (no lockout)
side lateral delt machine - 4 sets of 10-15 reps with a 1sec pause/hold at the top of each rep and slow eccentrics
reverse pec dec - 4 sets of 25 reps, quicker tempo than last time
behind-the-neck press - used the smith machine for these instead of DB pressing...two feeder sets, two higher (12 rep) sets and one heavier set to finish
Definitely feeling the diet in terms of hunger, I will adjust though as always
Tue - chest/delts/abs (annihilation wave wk9)
warmup - indoor track
incline smith press - three moderate rep warmup sets then high rep/pump sets to get started
2x25 for 30 reps...I don't know how much two 25lbs plates on a smith actually weighs, 95lbs?
2x45s for 25
2x70 for 20
2x90 for 15
2x115 for 12 (would be 275 if the smith weighed 45lbs, I doubt it does though...more like 10-20?)
incline BB press - 5x5, increasing weight very slightly on the first three then kept the same for the last two...only 3/4 ROM (no lockout)
unsupported hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of leg raises
flat bench - 4 sets of 8 reps with a 3sec pause on the chest, only 3/4 ROM (no lockout)
side lateral delt machine - 4 sets of 10-15 reps with a 1sec pause/hold at the top of each rep and slow eccentrics
reverse pec dec - 4 sets of 25 reps, quicker tempo than last time
behind-the-neck press - used the smith machine for these instead of DB pressing...two feeder sets, two higher (12 rep) sets and one heavier set to finish
Megatron28
Moderator
There is usually a label somewhere on the Smith Machine saying what the bar is set to weigh at. But it is typically less than a standard 45lbs bar. Different Smith Machines are calibrated differently. Regardless though, the lack of need to balance the bar changes everything despite what the stated weight is.
snowpatrol123
New member
I forgot to look today, I even used the damn machine!
And yeah it's definitely different than a free weight
Weight 241
Yesterday wasn't too bad, today though I was really feeling Monday's leg workout for some reason
Shins and calves really sore too, more so than usual
Wed - back/abs (annihilation wave wk9)
warmup - indoor track
seated low cable row - using a slightly cambered curl bar, did 2-3 warmup and 3-4 working sets of 10 reps
rack pull from mid-shin - one feeler set, then four sets of five reps, moderately heavy but flexing the lats hard throughout the whole set
rack pull from knee-height - four more sets of five, heavier on these ones
+++
superset regular floor crunches - four sets of 30 reps, shortened ROM for constant tension
narrow/neutral grip pulldown - two warmup and four working sets of 10 reps, slow throughout the whole repetition
smith machine row - four sets of 6, holding each rep at the top for a quick squeeze/flex
weighted hang - did this again for a full sixty seconds
snowpatrol123
New member
Weight 237
Had the most comedicly bad conference call this morning, if it didn't have sensitive information it'd probably get thousands of hits on youtube or something
Hit the gym after work, then tan and a haircut...home for dinner and watching firefly now
Interesting show, surprised I never gave it a chance before
Thu - arms/abs (annihilation wave wk9)
warmup - indoor track
standing DB curl - one warmup then four working sets, six supinated then six hammer grip reps (12 total) each with 3 second eccentrics
+++
superset biceps curl machine - six additional reps after the DB curls
unsupported hanging leg raise - 16/17/18/20 reps per set, respectively
standing BB curl - 8 straight reps
+++
superset one-arm DB preacher curl - 8 reps per arm, supinated grip
rope tricep pushdown - five sets of 15 reps, flexing on every third rep...only 30 second rest between sets so I had to ditch the flex/pausing after the third set to get all my reps in
close-grip smith press - three sets, 15/12/8 reps...positioned so bar was above my face rather than chest to really hit the triceps
rope crunches - four sets of 20 reps
tricep extensions with a pulley - sitting on a chair in front of a low pulley, doing seated overhead extensions with rope for 3 sets of 25
Had the most comedicly bad conference call this morning, if it didn't have sensitive information it'd probably get thousands of hits on youtube or something
Hit the gym after work, then tan and a haircut...home for dinner and watching firefly now
Interesting show, surprised I never gave it a chance before
Thu - arms/abs (annihilation wave wk9)
warmup - indoor track
standing DB curl - one warmup then four working sets, six supinated then six hammer grip reps (12 total) each with 3 second eccentrics
+++
superset biceps curl machine - six additional reps after the DB curls
unsupported hanging leg raise - 16/17/18/20 reps per set, respectively
standing BB curl - 8 straight reps
+++
superset one-arm DB preacher curl - 8 reps per arm, supinated grip
rope tricep pushdown - five sets of 15 reps, flexing on every third rep...only 30 second rest between sets so I had to ditch the flex/pausing after the third set to get all my reps in
close-grip smith press - three sets, 15/12/8 reps...positioned so bar was above my face rather than chest to really hit the triceps
rope crunches - four sets of 20 reps
tricep extensions with a pulley - sitting on a chair in front of a low pulley, doing seated overhead extensions with rope for 3 sets of 25
Megatron28
Moderator
Firefly is awesome! Too bad it was so short lived. Maybe it will get rebooted someday.
snowpatrol123
New member
I hope so! I'm on episode 11 of 14, then I know there's the movie but I'm not looking forward to the gap between when I finish firefly and season 2 of the expanse
Though I've been told to check out battlestar galactica...I really didn't think sci fi was my genre but I enjoyed the aforementioned quite a bit...
Weight 237
Woke up early enough to hit the gym before work, got a decent leg session in
Fri - legs/calves (optional/volume)
warmup - indoor track
seated hamstring curl - did all sets/reps with toes pointed out (dorsiflexed) except for the last...about 3 warmup sets and 3-4 working sets of 10 reps, on the last set I did 10 then flexed toes up, got 5 more, dropped the weight and got 10 more
+++
superset adductor machine - one warmup set and four working sets of 15 reps
HSPL incline leg press - high rep version, I did this to work in with the guy who was already using it when I got there and ended up doing
25 reps x 4 plates per side (360lbs)
25 x 5
25 x 6
25 x 7
25 x 6
25 x 5...at this point he went down two more times but I went and did some calf raises
seated calf raise - three sets of 12 full reps, 12 partials and a 12 sec stretch at the bottom
leg press - lower rep with heavier weight version, I came back and added some plates to get a bit of heavier work in too
10 x 8 plates per side (720lbs)
10 x 10 (900)
10 x 12 (1080)...that was heavy but I actually felt good
BB lunges - three sets, 8 reps per leg...first two sets I did all reps on one leg then the other (alternated starting legs) then the third set I alternated legs on every rep
BB SLDL - three sets of 12, nothing fancy, the typical shortened ROM where I go deep using 25lb plates but not quite locking out at the top to keep tension on the hamstrings
