SP's on/off-season log
- Thread starter snowpatrol123
- Start date
Megatron28
Moderator
The rebooted Battlestar Galactica's was one of the best sci-fi shows ever. Highly recommended! The rebooted Dr. Who too -- except for the current Doctor who blows.
Southernfish
New member
I see I have some catching up to do now!!! Great work and dedication as always brother 
snowpatrol123
New member
10-4, I'll start with battlestar...on 12/14 firefly now, then serenity the movie ofc
I see I have some catching up to do now!!! Great work and dedication as always brother
Thanks brother! We need to get a workout and meal in one of these days eh?
Weight 237
It's double digit temps here in March, I couldn't resist
Threw on my motorcycle gear and went to take one of the ducatis to the gym...
Bone dead. Brand new solid state race battery, six months of inactivity...doesn't seem right but anyways
Unfortunately the 1098 doesn't have dzus fasteners and I didn't have time/patience to crack it open and boost it
Left the helmet, jacket, boots and gloves in the trunk and took the damn car instead
Sat - chest/delts/abs (optional/volume)
warmup - indoor track
incline DB press - pyramiding up doing sets of 12 today, not locking out at the top and going deep for a good stretch
unsupported hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of hanging leg raises
flat BB press - wasn't feeling particularly strong but I decided to go a bit heavy on this one today
12 x 135
5 x 185
5 x 225
5 x 275
5 x 295
8 x 315
7 x 335
5 x 355...might be a PR, felt pretty good either way since bench is not a strong suit for me
pronated incline DB fly - four sets of 8, medium ROM (not touching the DBs together at the top to keep tension on the pecs)
+++
superset incline BB press - four sets of 6 immediately after the flyes, explosive reps with moderate weight
rear delt cable pull-apart - four sets of 20-25 reps
+++
superset rope tricep pushdown - three sets of 20, moderate weight just to get an extra bit of pump in the tris
side lateral DB raise - four sets, pyramiding weight up...15x35, 12x40, 10x45 and 8x50
HSPL shoulder press - three sets of 8-12 reps, increasing weight slightly on each set
Posed to some new music, I think I may already have picked out my song for this year but I'm not set on anything yet
Super hairy, SUPER flat and feeling small but not much leaner, weekly-ish pics anyway: Mar5/2016 - 16 weeks out - Album on Imgur
Southernfish
New member
We do! I was hoping to have that happen already but with my trips down there being so brief and short lived its hard to get that done. Maybe during the summer Ill down there for more than just a day trip brother.
snowpatrol123
New member
Weight 239
Wasn't a great weekend for the diet, didn't go crazy but it was more of a maintenance situation than deficit both days unfortunately
Back on track this week...
Speaking of back, I got a good workout in with my friend, he's gearing up to hit either northerns or provincials to avenge his Winter Open loss
Mrs.SP and his girlfriend came along too which was pretty cool
Sun - back/abs (optional/volume)
warmup - indoor track
+++
superset various-grip pullup - did a set of these, then a lap on the track...four laps/sets, ultra wide then wide pronated, medium neutral and narrow neutral in the 12-15 rep range
low cable row - four sets of 12, squeezing hard at full contraction and a really slow/deliberate eccentric...pyramiding weight up until really heavy (full stack+) on the last set
HS underhand-grip high row machine - don't do this often but felt like it was calling our name...did three sets of 12, again with a hard squeeze at full contraction and a triple dropset on the last set
smith row - four sets of 12, same story here with a pause/squeeze at the top of all reps except for the last set (where it was too heavy)
+++
superset regular crunches - four sets of 30
reverse pec dec - three sets of 15-20 reps, slow tempo...never hurts to try and grow those too
That was it, we were at the rec centre and also in a rush to get to family dinner, then the theatre to see Triple 9 so no posing/pose down entertainment today
Wasn't a great weekend for the diet, didn't go crazy but it was more of a maintenance situation than deficit both days unfortunately
Back on track this week...
Speaking of back, I got a good workout in with my friend, he's gearing up to hit either northerns or provincials to avenge his Winter Open loss
Mrs.SP and his girlfriend came along too which was pretty cool
Sun - back/abs (optional/volume)
warmup - indoor track
+++
superset various-grip pullup - did a set of these, then a lap on the track...four laps/sets, ultra wide then wide pronated, medium neutral and narrow neutral in the 12-15 rep range
low cable row - four sets of 12, squeezing hard at full contraction and a really slow/deliberate eccentric...pyramiding weight up until really heavy (full stack+) on the last set
HS underhand-grip high row machine - don't do this often but felt like it was calling our name...did three sets of 12, again with a hard squeeze at full contraction and a triple dropset on the last set
smith row - four sets of 12, same story here with a pause/squeeze at the top of all reps except for the last set (where it was too heavy)
+++
superset regular crunches - four sets of 30
reverse pec dec - three sets of 15-20 reps, slow tempo...never hurts to try and grow those too
That was it, we were at the rec centre and also in a rush to get to family dinner, then the theatre to see Triple 9 so no posing/pose down entertainment today
snowpatrol123
New member
Weight 237
Back to the grind...met the brother in law at the gym after an annoying day at work
Mon - legs (annihilation wave wk10)
warmup - indoor track
seated hamstring curl - three warmup sets, then four working sets of 10 full reps and 10 partials from the stretch position on each set...increased weight slightly on each work set
Tri-set:
1. HSPL leg press - medium width, neutral foot placement
2. hack squat - wide, toes-out stance
3. front squat - used a smith machine for these, no barbell close by
So what we ended up doing was sets of 10 on the leg press until it started to feel heavy
10 reps x 3 plates a side (270)
10 x 4 (360)
10 x 5 (450)
10 x 6 (540)...finished pyramding and got into the work sets
8 x 7 (630) then 6 x 2 plates on the hack squat, and finally 6 x 2 plates on the smith/front squat
8 x 8 (720) + 6 hack + 6 smith
8 x 9 (810) + 6 hack + 6 smith
8 x 10 (900) + 6 + 6...last work set, pretty serious leg pump from those
DB lunge - stationary, holding a DB in one hand and balancing with the other, 12 reps per leg for three sets total
cooldown - more laps on the indoor track, that was it
Back to the grind...met the brother in law at the gym after an annoying day at work
Mon - legs (annihilation wave wk10)
warmup - indoor track
seated hamstring curl - three warmup sets, then four working sets of 10 full reps and 10 partials from the stretch position on each set...increased weight slightly on each work set
Tri-set:
1. HSPL leg press - medium width, neutral foot placement
2. hack squat - wide, toes-out stance
3. front squat - used a smith machine for these, no barbell close by
So what we ended up doing was sets of 10 on the leg press until it started to feel heavy
10 reps x 3 plates a side (270)
10 x 4 (360)
10 x 5 (450)
10 x 6 (540)...finished pyramding and got into the work sets
8 x 7 (630) then 6 x 2 plates on the hack squat, and finally 6 x 2 plates on the smith/front squat
8 x 8 (720) + 6 hack + 6 smith
8 x 9 (810) + 6 hack + 6 smith
8 x 10 (900) + 6 + 6...last work set, pretty serious leg pump from those
DB lunge - stationary, holding a DB in one hand and balancing with the other, 12 reps per leg for three sets total
cooldown - more laps on the indoor track, that was it
snowpatrol123
New member
Weight 238
Bit of a slow day at work for once
Normally that's a good thing but today it just really dragged on
Left a bit early and hit the gym
Tue - chest/delts/abs/calves (annihilation wave wk10)
warmup - indoor track
HSPL chest press - pyramiding weight up doing sets of 8 until I could barely get all reps in
8 x 45 (per side)
8 x 70
8 x 80
8 x 90
8 x 115
8 x 135 (got all 8, but it was tough so I stopped here)
seated calf raise - four sets of 12 full reps, 12 partials from the stretch position and 12 sec stretch
unsupported hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of leg raises
incline barbell press - doing 8 reps at a time, pyramiding weight up here too
5 x 135
5 x 185
8 x 225
8 x 245
6 x 275...no spotter and wasn't too sure about the last couple of reps unfortunately
flat DB press - three sets of 10-12 reps, 3/4 ROM (no lockout)
incline DB flye - pronated grip as usual lately, three sets of 12 reps here too
reverse pec dec - three straight sets of 20 reps, then a fourth sets of 20, drop weight, 10, dropped weight, 10 more then a 10sec isohold to finish
side lateral DB raise - three sets of 20 reps also, and a fourth triple dropset of 20/10/10 reps (no isohold...couldn't really pull it off)
machine shoulder press - two heavy sets of 6 reps to finish off
cooldown / light cardio - indoor track again for 15-20mins this time, quick walking pace (guessing 4mph)
Bit of a slow day at work for once
Normally that's a good thing but today it just really dragged on
Left a bit early and hit the gym
Tue - chest/delts/abs/calves (annihilation wave wk10)
warmup - indoor track
HSPL chest press - pyramiding weight up doing sets of 8 until I could barely get all reps in
8 x 45 (per side)
8 x 70
8 x 80
8 x 90
8 x 115
8 x 135 (got all 8, but it was tough so I stopped here)
seated calf raise - four sets of 12 full reps, 12 partials from the stretch position and 12 sec stretch
unsupported hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of leg raises
incline barbell press - doing 8 reps at a time, pyramiding weight up here too
5 x 135
5 x 185
8 x 225
8 x 245
6 x 275...no spotter and wasn't too sure about the last couple of reps unfortunately
flat DB press - three sets of 10-12 reps, 3/4 ROM (no lockout)
incline DB flye - pronated grip as usual lately, three sets of 12 reps here too
reverse pec dec - three straight sets of 20 reps, then a fourth sets of 20, drop weight, 10, dropped weight, 10 more then a 10sec isohold to finish
side lateral DB raise - three sets of 20 reps also, and a fourth triple dropset of 20/10/10 reps (no isohold...couldn't really pull it off)
machine shoulder press - two heavy sets of 6 reps to finish off
cooldown / light cardio - indoor track again for 15-20mins this time, quick walking pace (guessing 4mph)
snowpatrol123
New member
Weight 236
Evening workout with my brother in law after work
Wed - back/abs (annihilation wave wk10)
warmup - indoor track
hammer strength DY row machine - kind of a horizontal row with underhand grip, did three warmup sets and four working sets of 10 hard reps...finished with a triple dropset
low cable row - four sets of 8 reps with a 1 sec flex/squeeze on every rep, increasing weight slightly on each set
+++
superset regular crunches - four sets of 30
DB pullover - four sets of 10, on the fourth set did a triple dropset
meadows' row - four sets of 8 reps per arm, nothing fancy with these
hyperextension machine - four sets of 15 reps
+++
superset smith deadlift/low rack pull - five reps, focused on keeping tension on the lats the whole time
cardio - 25min LISS on the indoor track
Evening workout with my brother in law after work
Wed - back/abs (annihilation wave wk10)
warmup - indoor track
hammer strength DY row machine - kind of a horizontal row with underhand grip, did three warmup sets and four working sets of 10 hard reps...finished with a triple dropset
low cable row - four sets of 8 reps with a 1 sec flex/squeeze on every rep, increasing weight slightly on each set
+++
superset regular crunches - four sets of 30
DB pullover - four sets of 10, on the fourth set did a triple dropset
meadows' row - four sets of 8 reps per arm, nothing fancy with these
hyperextension machine - four sets of 15 reps
+++
superset smith deadlift/low rack pull - five reps, focused on keeping tension on the lats the whole time
cardio - 25min LISS on the indoor track
snowpatrol123
New member
Weight 236
Another evening / post-work workout, nothing spectacular to report
Diet is steady, I might make some changes on the weekend depending on how the weight and pictures look
Thu - arms/abs/calves (annihilation wave wk10)
warmup - indoor track
rope pushdown - a few warmup sets of high reps
then, onto the tricep "tri-set"
1. rope pushdown - sets of 12 reps
2. bent rope tricep extension - sets of 8-10 reps
3. bench dips - bodyweight to failure
Did four rounds of the tri-set, no rest to speak of between exercises in the tri-set with only 90sec breaks in between rounds
skullcrusher - three sets of 10 reps, strict form with a good stretch on each rep
unsupported hanging leg raise - four sets, 16/17/18/20 reps per set, respectively
biceps tri-set
1. BB curl (w/ EZ-curl bar) - 8 reps with a hard flex/squeeze at the top of each rep and controlled eccentric
2. standing DB curl - 8 reps, done both arms at the same time with 2-3 sec eccentrics
3. reverse-grip EZ-curl - 8 reps for the brachialis and brachioradialis
Three rounds of the biceps tri-set, for 9 working sets total
standing calf raise - calf-killer style, 10 reps + 10 sec iso-hold, three times in a row per set...four total sets
+++
superset dorsiflexion - bodyweight to failure, approximately 70/65/60/60 reps per set respectively
cardio - 25min LISS postWO on the indoor track, interspersed with the calf raises every few laps
Another evening / post-work workout, nothing spectacular to report
Diet is steady, I might make some changes on the weekend depending on how the weight and pictures look
Thu - arms/abs/calves (annihilation wave wk10)
warmup - indoor track
rope pushdown - a few warmup sets of high reps
then, onto the tricep "tri-set"
1. rope pushdown - sets of 12 reps
2. bent rope tricep extension - sets of 8-10 reps
3. bench dips - bodyweight to failure
Did four rounds of the tri-set, no rest to speak of between exercises in the tri-set with only 90sec breaks in between rounds
skullcrusher - three sets of 10 reps, strict form with a good stretch on each rep
unsupported hanging leg raise - four sets, 16/17/18/20 reps per set, respectively
biceps tri-set
1. BB curl (w/ EZ-curl bar) - 8 reps with a hard flex/squeeze at the top of each rep and controlled eccentric
2. standing DB curl - 8 reps, done both arms at the same time with 2-3 sec eccentrics
3. reverse-grip EZ-curl - 8 reps for the brachialis and brachioradialis
Three rounds of the biceps tri-set, for 9 working sets total
standing calf raise - calf-killer style, 10 reps + 10 sec iso-hold, three times in a row per set...four total sets
+++
superset dorsiflexion - bodyweight to failure, approximately 70/65/60/60 reps per set respectively
cardio - 25min LISS postWO on the indoor track, interspersed with the calf raises every few laps
snowpatrol123
New member
Weight 232
I knew I had a busy day coming up today with a 9am meeting then more BS, so I thought why not make it more difficult and workout in the morning?
It was good though, gym was nice and quiet...ran into a few of the old regulars I used to see every morning - nice to know I'm not the only one making an effort
Fri - legs (optional/pump)
warmup - indoor track
prone hamstring curl - three warmup sets done between laps on the track, then three heavy work sets of 12 reps plus a fourth set of 8 with toes out + 8 with toes in
+++
superset adductor machine - one warmup and four working sets of 15 reps each
highbar ATG squat - not sure if it's because I haven't been working out in the morning, or the diet but these felt much heavier than last time
10 x bar
10 x 135
10 x 225
10 x 275
10 x 315
10 x 365...felt a weird pain/twinge in my right tibialis, plus this felt REALLY heavy...was out of breath, shin hurting and decided to stop there
HSPL incline leg press - kept reps higher here, feet towards the middle of the platform with a narrow stance
20 x 4 plates a side
20 x 5 plates
20 x 6
20 x 7
20 x 8...probably had at least one more jump in me but I didn't want to push things too hard, reminding myself this is meant to be a supplementary leg workout
DB lunges - three sets of 8 reps per leg, first two sets I did all reps on one leg then the other, then on the third set I alternated legs
DB SLDL - three sets of 10 with moderately heavy DBs, not quite locking out for constant tension
cooldown - indoor track, just a few slow laps while I caught my breath before hitting the shower
I knew I had a busy day coming up today with a 9am meeting then more BS, so I thought why not make it more difficult and workout in the morning?
It was good though, gym was nice and quiet...ran into a few of the old regulars I used to see every morning - nice to know I'm not the only one making an effort
Fri - legs (optional/pump)
warmup - indoor track
prone hamstring curl - three warmup sets done between laps on the track, then three heavy work sets of 12 reps plus a fourth set of 8 with toes out + 8 with toes in
+++
superset adductor machine - one warmup and four working sets of 15 reps each
highbar ATG squat - not sure if it's because I haven't been working out in the morning, or the diet but these felt much heavier than last time
10 x bar
10 x 135
10 x 225
10 x 275
10 x 315
10 x 365...felt a weird pain/twinge in my right tibialis, plus this felt REALLY heavy...was out of breath, shin hurting and decided to stop there
HSPL incline leg press - kept reps higher here, feet towards the middle of the platform with a narrow stance
20 x 4 plates a side
20 x 5 plates
20 x 6
20 x 7
20 x 8...probably had at least one more jump in me but I didn't want to push things too hard, reminding myself this is meant to be a supplementary leg workout
DB lunges - three sets of 8 reps per leg, first two sets I did all reps on one leg then the other, then on the third set I alternated legs
DB SLDL - three sets of 10 with moderately heavy DBs, not quite locking out for constant tension
cooldown - indoor track, just a few slow laps while I caught my breath before hitting the shower
snowpatrol123
New member
Weight 233
Met up with my friend at the old powerhouse gym
Turns out they have been charging me for a membership for the past 2 months, even though I cancelled early january
I was fucking pissed but tried not to take it out on the poor front desk person
On monday I will have justice
Sat - chest/delts/abs/calves (optional/volume)
bent-over rear lateral cable raise - three sets of 12 per arm, slow reps to warm up
slight-incline DB press - three feeder sets then one heavy set with 140s...I was hoping for 8 but didn't want to drop them: https://youtu.be/JNEBOnR8rz4
flat BB press - one feeder set, the three heavy sets of 8 reps
HSPL incline press - four sets of 8-12 reps, increasing weight slightly
high cable flye - four sets of 12 with a 1-2sec hard squeeze on every rep
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
posing - 10 mins running through the mandatories, then headed out
//// Mrs.SP was/is out with some girls for a bridesmaid thing so I decided to go do some more delts and cardio at the rec centre
reverse pec dec - three sets of 30 reps
side lateral DB raise - four sets, 15x35, 12x40, 10x45 and 8x50 with perfect form going to 10 and 2 oclock height
standing calf raise - three sets of 'calf killers'... 10 reps + 10 sec isohold, three times per set
+++
superset dorsiflexion - bodyweight to failure after each set of calf raises
cardio - approximately 25min LISS on the indoor track, interspersed during the shoulder and calf exercises
Took a few postWO selfies but I may start posting my posing trunk progress shots instead after this update: Mar 12/2016 - 15 weeks out - Album on Imgur
Met up with my friend at the old powerhouse gym
Turns out they have been charging me for a membership for the past 2 months, even though I cancelled early january
I was fucking pissed but tried not to take it out on the poor front desk person
On monday I will have justice
Sat - chest/delts/abs/calves (optional/volume)
bent-over rear lateral cable raise - three sets of 12 per arm, slow reps to warm up
slight-incline DB press - three feeder sets then one heavy set with 140s...I was hoping for 8 but didn't want to drop them: https://youtu.be/JNEBOnR8rz4
flat BB press - one feeder set, the three heavy sets of 8 reps
HSPL incline press - four sets of 8-12 reps, increasing weight slightly
high cable flye - four sets of 12 with a 1-2sec hard squeeze on every rep
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
posing - 10 mins running through the mandatories, then headed out
//// Mrs.SP was/is out with some girls for a bridesmaid thing so I decided to go do some more delts and cardio at the rec centre
reverse pec dec - three sets of 30 reps
side lateral DB raise - four sets, 15x35, 12x40, 10x45 and 8x50 with perfect form going to 10 and 2 oclock height
standing calf raise - three sets of 'calf killers'... 10 reps + 10 sec isohold, three times per set
+++
superset dorsiflexion - bodyweight to failure after each set of calf raises
cardio - approximately 25min LISS on the indoor track, interspersed during the shoulder and calf exercises
Took a few postWO selfies but I may start posting my posing trunk progress shots instead after this update: Mar 12/2016 - 15 weeks out - Album on Imgur
bigben66
New member
Nice form mate.... and great to see not one dumbell was dropped!!!
That's my bugbear... if you have to drop the fuckers, they're too heavy to be lifted.
Looking forward to seeing the end results of this cutting cycle bro
snowpatrol123
New member
Nice form mate.... and great to see not one dumbell was dropped!!!
That's my bugbear... if you have to drop the fuckers, they're too heavy to be lifted.
Looking forward to seeing the end results of this cutting cycle bro
Yeah I really try not to drop shit on the ground
Obviously if I don't have a spotter I'd rather drop something than crush myself but avoid at all costs
Weight 233
Met up with one of the guys I helped at the winter Open at a different rec facility
Mrs.SP came along but stuck to cardio, we did some laps to warmup then hit back pretty hard
Sun - back/abs
warmup - indoor track
various-grip pullup - five sets, bodyweight x 10 reps each...ultra wide and wide pronated, medium/neutral, narrow/neutral and supinated grips
chest-supported row - five sets of 10, increasing weight on each one until I only got 9 reps on the last set
low cable row - using a cambered bar & supinated grip, did four sets of 10 reps with a 1-2sec flex/squeeze of the lats on each rep
DB pullover - three sets of 12, heavy with short ROM to keep constant tension on the lats
+++
superset decline leg raise - three sets of 25
rack pull - relatively high, from kneecap height...one feeler set, then three sets of six heavy reps, and a fourth set of 12 reps to finish
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snowpatrol123
New member
Weight 231
Today I spoke to the accountant at powerhouse and sorted out the membership fiasco
I'd planned to hit legs this morning but felt like I needed more sleep so this was an evening weight and workout
Mon - legs (annihilation wave wk11)
warmup - indoor track
lying leg curl - three sets to warm up, then 4 sets of 10...every rep done as a rest pause rep on every working set
leg press - heavy with good form (full ROM)...sets of 8 pyramiding until I could barely get all 8 reps
8 reps x 1 plate per side (90lbs)
8 x 2
8 x 3
8 x 4
8 x 5 (450lbs)
8 x 6
8 x 7
8 x 8
8 x 9
8 x 10 (900lbs)
8 x 11
8 x 12 (1080lbs)...started to get heavy
8 x 13 (1170lbs)...got 6 clean then had to give myself a hand so I called it here
smith machine lunges - 8 reps on one leg, and then 8 on the other...going very slow on the descent, 3 sets of 8 reps per leg
adductor machine - one warmup and four working sets of 15 reps with slow tempo
smith squats - done with a triple pause, 3 sets of 8 reps i.e.
- lower the bar to a few inches above parallel and hold for 2 seconds (staying tight), then
- lower to parallel for a 2 second hold, and then
- go just below parallel for a 2 second hold before driving back up
BB SLDL - 2 sets of 12 here with a slow descent, then all the way up and flexing glutes on each rep
Today I spoke to the accountant at powerhouse and sorted out the membership fiasco
I'd planned to hit legs this morning but felt like I needed more sleep so this was an evening weight and workout
Mon - legs (annihilation wave wk11)
warmup - indoor track
lying leg curl - three sets to warm up, then 4 sets of 10...every rep done as a rest pause rep on every working set
leg press - heavy with good form (full ROM)...sets of 8 pyramiding until I could barely get all 8 reps
8 reps x 1 plate per side (90lbs)
8 x 2
8 x 3
8 x 4
8 x 5 (450lbs)
8 x 6
8 x 7
8 x 8
8 x 9
8 x 10 (900lbs)
8 x 11
8 x 12 (1080lbs)...started to get heavy
8 x 13 (1170lbs)...got 6 clean then had to give myself a hand so I called it here
smith machine lunges - 8 reps on one leg, and then 8 on the other...going very slow on the descent, 3 sets of 8 reps per leg
adductor machine - one warmup and four working sets of 15 reps with slow tempo
smith squats - done with a triple pause, 3 sets of 8 reps i.e.
- lower the bar to a few inches above parallel and hold for 2 seconds (staying tight), then
- lower to parallel for a 2 second hold, and then
- go just below parallel for a 2 second hold before driving back up
BB SLDL - 2 sets of 12 here with a slow descent, then all the way up and flexing glutes on each rep
snowpatrol123
New member
Weight 233
Busy day today. Had a breakfast meeting with a small/medium-size business owner who wants to hire me...
My mom had a fairly routine surgery this afternoon, it went well (no complications that we know of)
Afternoon meeting with a client from Qatar where I found out I may be heading over there to help roll out a system
And, even when you eat a "healthy" breakfast at a restaurant it fucks your macros up for the rest of the day
Meaning I was, and am hungry...
Tue - chest/delts/abs/calves (annihilation wave wk11)
warmup - indoor track
HSPL banded chest press - I was just complaining to someone that I missed bands in the program - hah! Did three warmup then four working sets of 6 reps, locking out and flexing hard at the top
unsupported hanging leg raise - four sets of these, 15/18/19/20 reps per set respectively...was going to superset with rope crunches but someone snagged the rope literally midway through my 1st set
flat BB press - two feeder sets then four sets of 5-8 reps (shooting for 8, but didn't quite rest long enough each time)...each rep was a brief pause ON the chest, still under tension then 3/4 lockout
+++
superset seated calf raise - four sets of 16 full, 16 partial reps then a 15-16 sec stretch each
slight-incline DB press - two straight sets, 6 and 7 reps then a 3rd triple dropset of 8 full + 8 full + 10 partial reps (two drops)
stretch pushup - hands on some 4" aerobic platforms, did three sets with short rest periods to failure
bent over rear lateral DB raise - three sets of 35 reps each...crazy burn and pump from the high reps here, only used 15lbs DBs and it was HARD
side DB lateral raise - four sets of 8 heavy reps, reasonable form (using 50lbs) and aiming for 10 & 2 o'clock elevation on each rep without much 'swing'
cage press - finished up with 4 sets of 6 reps, been awhile since I did these so I actually looked up his video: https://youtu.be/iCYS8Y44n8w
cardio - 20min LISS postWO on the track, my sisters wanted kanye's new album so I got it for them and tried listening to it...sorry if someone's a fan but what a turd
Busy day today. Had a breakfast meeting with a small/medium-size business owner who wants to hire me...
My mom had a fairly routine surgery this afternoon, it went well (no complications that we know of)
Afternoon meeting with a client from Qatar where I found out I may be heading over there to help roll out a system
And, even when you eat a "healthy" breakfast at a restaurant it fucks your macros up for the rest of the day
Meaning I was, and am hungry...
Tue - chest/delts/abs/calves (annihilation wave wk11)
warmup - indoor track
HSPL banded chest press - I was just complaining to someone that I missed bands in the program - hah! Did three warmup then four working sets of 6 reps, locking out and flexing hard at the top
unsupported hanging leg raise - four sets of these, 15/18/19/20 reps per set respectively...was going to superset with rope crunches but someone snagged the rope literally midway through my 1st set
flat BB press - two feeder sets then four sets of 5-8 reps (shooting for 8, but didn't quite rest long enough each time)...each rep was a brief pause ON the chest, still under tension then 3/4 lockout
+++
superset seated calf raise - four sets of 16 full, 16 partial reps then a 15-16 sec stretch each
slight-incline DB press - two straight sets, 6 and 7 reps then a 3rd triple dropset of 8 full + 8 full + 10 partial reps (two drops)
stretch pushup - hands on some 4" aerobic platforms, did three sets with short rest periods to failure
bent over rear lateral DB raise - three sets of 35 reps each...crazy burn and pump from the high reps here, only used 15lbs DBs and it was HARD
side DB lateral raise - four sets of 8 heavy reps, reasonable form (using 50lbs) and aiming for 10 & 2 o'clock elevation on each rep without much 'swing'
cage press - finished up with 4 sets of 6 reps, been awhile since I did these so I actually looked up his video: https://youtu.be/iCYS8Y44n8w
cardio - 20min LISS postWO on the track, my sisters wanted kanye's new album so I got it for them and tried listening to it...sorry if someone's a fan but what a turd
snowpatrol123
New member
Weight 231
I'd planned to hit the gym after visiting my mom (and dad) in the hospital but we were there much later than expected
Mrs.SP wasn't feeling it either so we just decided to go home & sleep
Morning came earlier than I'd have liked today but I made it in...
ThuAM - back/abs (annihilation wave wk11)
This was a bit of a different workout, far less structured than usual...he just encouraged picking 2-4 exercises that really felt good in terms of back activation and not necessarily stopping at 3-4 sets
So here is what I ended up doing...:
warmup - indoor track
smith bent-over row - three warmup/feeler sets, then four working sets of 8 reps with a 1-2sec flex/hold at the top of the rep
smith row pt2 - stayed here but added some weight, set the pins at mid-shin height and did 'explosive' reps, almost more of a half row/half rack pull....four sets of six
one-arm DB row - didn't do these with a deadstop, just four sets of 8 heavy reps per arm
narrow-grip pulldown/stretcher - I sat on the bench properly for these (unlike the usual method) but allowed my lats and scapulae to fully extend at the top of each rep, and held at full contraction for 2 sec also...4 sets of 8 here
seated/low cable row - four sets, pyramiding weight up...held the contraction for a good hard squeeze on every rep....15/12/10/8 reps per set, respectively
+++
superset regular crunches - four sets of 30 reps
cardio - 20min LISS postWO on the indoor track
Since I wasn't gymming last night I started tackling my body fur...still a tonne of square footage to go: Mar17/2016 - 14.3 weeks out - Album on Imgur
I'd planned to hit the gym after visiting my mom (and dad) in the hospital but we were there much later than expected
Mrs.SP wasn't feeling it either so we just decided to go home & sleep
Morning came earlier than I'd have liked today but I made it in...
ThuAM - back/abs (annihilation wave wk11)
This was a bit of a different workout, far less structured than usual...he just encouraged picking 2-4 exercises that really felt good in terms of back activation and not necessarily stopping at 3-4 sets
So here is what I ended up doing...:
warmup - indoor track
smith bent-over row - three warmup/feeler sets, then four working sets of 8 reps with a 1-2sec flex/hold at the top of the rep
smith row pt2 - stayed here but added some weight, set the pins at mid-shin height and did 'explosive' reps, almost more of a half row/half rack pull....four sets of six
one-arm DB row - didn't do these with a deadstop, just four sets of 8 heavy reps per arm
narrow-grip pulldown/stretcher - I sat on the bench properly for these (unlike the usual method) but allowed my lats and scapulae to fully extend at the top of each rep, and held at full contraction for 2 sec also...4 sets of 8 here
seated/low cable row - four sets, pyramiding weight up...held the contraction for a good hard squeeze on every rep....15/12/10/8 reps per set, respectively
+++
superset regular crunches - four sets of 30 reps
cardio - 20min LISS postWO on the indoor track
Since I wasn't gymming last night I started tackling my body fur...still a tonne of square footage to go: Mar17/2016 - 14.3 weeks out - Album on Imgur
snowpatrol123
New member
Weight 234
Man I don't know what it was about the last few days but I've been really dragging ass
Hungry, tired...trying to get plenty of sleep but it doesn't seem to be doing much for me
Short day at work, came home for a nap then hit the gym with my brother in law for legs
Fri - legs/calves (optional/volume)
warmup - indoor track
seated hamstring curl - three warmup sets, then four working sets...I did these using a DC technique I've mentioned before (toes out, then in)
15x70 (warmup)
15x100
15x130
15x160 (first working set...all reps done with toes pointed out)
12+3x190 (12 reps toes out, 3 reps toes in)
10+5x220 (10 toes out, 5 toes in)
5+10x235 (5 toes out, then the last 10 with toes curled in)
+++
superset adductor machine - one warmup and four working sets of 15 reps each, full stack of weight
highbar ATG squat...these were very taxing for some reason, I was out of breath between sets like crazy...probably time to stop smoking again
8x135
8x225
8x275...calling this my first work set, just because it was starting to get well...hard
8x315
8x365...this was fucking tough which frustrated me, decided to do one more
8x365...kept the weight the same to make sure I wouldn't fuck it up
HSPL incline leg press - higher rep sets here, feet narrow and low-ish on the platform
15x4 plates per side (360)
15x5 plates per side (450)
15x6 plates per side (540)....stayed here for three more sets
15x6
15x6
15x6...that was it for pressing movements
+++
superset seated calf raise - five sets of 15-20 full reps and 15-20 partials from the stretch position
seated leg extension - did these leaning back with the seat all the way back and butt in the air to target the top part of the quad/thigh...all reps with a 1-2sec flex/hold at the top, two sets with toes out and two sets with toes curled up/in
DB SLDL - three sets of 10, only about 3/4 ROM to keep tension on the hamstrings the whole time
cardio - 15min postWO on the track, slower than usual but heartrate was still up and I wanted to keep moving as my legs were pretty sore already
Man I don't know what it was about the last few days but I've been really dragging ass
Hungry, tired...trying to get plenty of sleep but it doesn't seem to be doing much for me
Short day at work, came home for a nap then hit the gym with my brother in law for legs
Fri - legs/calves (optional/volume)
warmup - indoor track
seated hamstring curl - three warmup sets, then four working sets...I did these using a DC technique I've mentioned before (toes out, then in)
15x70 (warmup)
15x100
15x130
15x160 (first working set...all reps done with toes pointed out)
12+3x190 (12 reps toes out, 3 reps toes in)
10+5x220 (10 toes out, 5 toes in)
5+10x235 (5 toes out, then the last 10 with toes curled in)
+++
superset adductor machine - one warmup and four working sets of 15 reps each, full stack of weight
highbar ATG squat...these were very taxing for some reason, I was out of breath between sets like crazy...probably time to stop smoking again
8x135
8x225
8x275...calling this my first work set, just because it was starting to get well...hard
8x315
8x365...this was fucking tough which frustrated me, decided to do one more
8x365...kept the weight the same to make sure I wouldn't fuck it up
HSPL incline leg press - higher rep sets here, feet narrow and low-ish on the platform
15x4 plates per side (360)
15x5 plates per side (450)
15x6 plates per side (540)....stayed here for three more sets
15x6
15x6
15x6...that was it for pressing movements
+++
superset seated calf raise - five sets of 15-20 full reps and 15-20 partials from the stretch position
seated leg extension - did these leaning back with the seat all the way back and butt in the air to target the top part of the quad/thigh...all reps with a 1-2sec flex/hold at the top, two sets with toes out and two sets with toes curled up/in
DB SLDL - three sets of 10, only about 3/4 ROM to keep tension on the hamstrings the whole time
cardio - 15min postWO on the track, slower than usual but heartrate was still up and I wanted to keep moving as my legs were pretty sore already
snowpatrol123
New member
Weight 232
Met my friend at powerhouse for our usual saturday chest day
He's going to do a show the week before provincials then provincials (the one I'm doing) the next weekend apparently
On an unrelated note, as much as I don't like pinning I'm kind of excited to hit the gas here
14 weeks out exactly, today so I think tomorrow or maybe Monday it's time to "ease it into gear"...
Sat - chest/delts/abs (optional/volume)
reverse pec dec - one warmup and four working sets of 30 reps, the last 5 reps were really tough on each set...good pump to start off
incline smith - two feeder sets then four working sets of 12 reps with a 2-3 sec pause 1" off the chest, then 5/6th extension (no lockout/constant tension)
HSPL chest press - four sets of 8-10 reps, hard flex/squeeze at the top of each (locking out)
flat DB press - kind of fucked around on these, did two sets of 8 reps with moderately heavy DBs then tried 150s (only got a few reps) and 160s (dropped)
high cable flye - four sets of 12, hold/squeeze on full contraction
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
side lateral DB raise - four sets, pyramiding weight up / 15x40 down to 8x55
cardio - 15mins postWO on the stair mill
Met my friend at powerhouse for our usual saturday chest day
He's going to do a show the week before provincials then provincials (the one I'm doing) the next weekend apparently
On an unrelated note, as much as I don't like pinning I'm kind of excited to hit the gas here
14 weeks out exactly, today so I think tomorrow or maybe Monday it's time to "ease it into gear"...
Sat - chest/delts/abs (optional/volume)
reverse pec dec - one warmup and four working sets of 30 reps, the last 5 reps were really tough on each set...good pump to start off
incline smith - two feeder sets then four working sets of 12 reps with a 2-3 sec pause 1" off the chest, then 5/6th extension (no lockout/constant tension)
HSPL chest press - four sets of 8-10 reps, hard flex/squeeze at the top of each (locking out)
flat DB press - kind of fucked around on these, did two sets of 8 reps with moderately heavy DBs then tried 150s (only got a few reps) and 160s (dropped)
high cable flye - four sets of 12, hold/squeeze on full contraction
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
side lateral DB raise - four sets, pyramiding weight up / 15x40 down to 8x55
cardio - 15mins postWO on the stair mill
snowpatrol123
New member
Weight 231
Pretty busy day...woke up and did some errands, gas/carwash/coffee then over to my friend's house
I spotted a tiny bit of rust inside one of the fender lips last weekend and it's been weighing heavily on my conscience
So we stopped short of pulling the fender off, but did a pretty thorough job stripping, cleaning, and priming everything
Had to head out and meet my sister (who's competing in the same show) and left the car for the primer to fully set up
Dinner at my parents' place, all the kids brought various components since my mom is still covalescing
Mrs.SP and I stopped at the grocery store on the way home then I realized I needed some painters' tape - ugh
So she started prepping while I went to get that.
Just finished the first coat of paint on the car, waiting for that to set up now
Sun - back/abs (optional/volume)
warmup - treadmill
HSPL high row - one working set then four sets of 12-15 reps, moderately heavy with a 1-2sec flex/hold on every rep
pullup - nothing fancy, ultra-wide pronated grip just with bodyweight, four sets of 10 reps very slow and deliberate
one-arm DB row - no deadstop, just regular / full ROM for 8 reps per set, four working sets total
+++
superset decline leg raise - four sets of 25
nautilus pullover machine - four sets of 15, as heavy as I could manage and still get all 15 reps out
t-bar row machine - three sets of 8/10/12 reps respectively, narrow grip to really finish off the lats
No cardio today but I somewhat inadvertently had a low-carb day due to all the work I was doing on my car etc
Mrs.SP slept in so I didn't get the kitchen shots I was hoping for but took a few in my trunks anyways: Mar20/2016 - 14 weeks out - Album on Imgur
Pretty busy day...woke up and did some errands, gas/carwash/coffee then over to my friend's house
I spotted a tiny bit of rust inside one of the fender lips last weekend and it's been weighing heavily on my conscience
So we stopped short of pulling the fender off, but did a pretty thorough job stripping, cleaning, and priming everything
Had to head out and meet my sister (who's competing in the same show) and left the car for the primer to fully set up
Dinner at my parents' place, all the kids brought various components since my mom is still covalescing
Mrs.SP and I stopped at the grocery store on the way home then I realized I needed some painters' tape - ugh
So she started prepping while I went to get that.
Just finished the first coat of paint on the car, waiting for that to set up now
Sun - back/abs (optional/volume)
warmup - treadmill
HSPL high row - one working set then four sets of 12-15 reps, moderately heavy with a 1-2sec flex/hold on every rep
pullup - nothing fancy, ultra-wide pronated grip just with bodyweight, four sets of 10 reps very slow and deliberate
one-arm DB row - no deadstop, just regular / full ROM for 8 reps per set, four working sets total
+++
superset decline leg raise - four sets of 25
nautilus pullover machine - four sets of 15, as heavy as I could manage and still get all 15 reps out
t-bar row machine - three sets of 8/10/12 reps respectively, narrow grip to really finish off the lats
No cardio today but I somewhat inadvertently had a low-carb day due to all the work I was doing on my car etc
Mrs.SP slept in so I didn't get the kitchen shots I was hoping for but took a few in my trunks anyways: Mar20/2016 - 14 weeks out - Album on Imgur
