SP's on/off-season log
- Thread starter snowpatrol123
- Start date
bigben66
New member
snowpatrol123
New member
11.3 approximately? It'll be June 25th, so 11 weeks this saturday
snowpatrol123
New member
Weight 227
Woke up before my alarm but not because I was overly rested, I just couldn't sleep anymore for some reason
I can tell I will be wanting a nap later today though...
Fri - legs (base day - universe wk1)
warmup - indoor track
seated hamstring curl - three warmup sets then six working sets of 10 reps, nothing too fancy just heavy with good form
+++
superset adductor machine - one warmup set and four working sets of 15 reps
highbar ATG squat - pyramiding weight up doing sets of 8, damn things get heavy when you're dieting...
8 x bar
8 x 135
8 x 185
8 x 225
8 x 275
8 x 315
8 x 355
8 x 385...honestly I probably shouldn't have bothered with this set, it was really fucking hard and gassed me for the rest of the workout
HSPL incline leg press - kind of a mini-'challenge' set here, split into two halves...first one is an ascending set, I got one of the fitness girls to help load plates for me
No breaks in between, just a 5 sec rest while two plates were loaded on one side (then two onto the other on the next set)
6 reps x 3 plates per side (270)
6 x 4 plates
6 x 5 plates
6 x 6 plates
6 x 7 plates
6 x 8 plates
6 x 9 plates...had to take an extra five seconds to suck down some air before starting the next set
6 x 10 plates...this was incredibly hard with all the lactic acid built up from the previous sets
That's it for the ascending set...I rested about 3 minutes, did some hard quad stretches then did a very similar set in reverse
6 x 10 plates
6 x 9 plates
6 x 8 plates
6 x 7
6 x 6
6 x 5...legs on fire but I tried slowing the reps down here for even more burn
6 x 4...slower still, more burning
6 x 3...not slow at all, I just barely got them out and that was it
glute kickback machine - three sets of 8 reps per leg with a 2sec hard squeeze on every rep
+++
superset smith machine split squat - also 8 reps per leg after doing both legs on the glute machine
cooldown - indoor track, just a few minutes of slow walking here, not cardio just to try and keep blood moving & clear out some lactic acid before getting on my bike
Woke up before my alarm but not because I was overly rested, I just couldn't sleep anymore for some reason
I can tell I will be wanting a nap later today though...
Fri - legs (base day - universe wk1)
warmup - indoor track
seated hamstring curl - three warmup sets then six working sets of 10 reps, nothing too fancy just heavy with good form
+++
superset adductor machine - one warmup set and four working sets of 15 reps
highbar ATG squat - pyramiding weight up doing sets of 8, damn things get heavy when you're dieting...
8 x bar
8 x 135
8 x 185
8 x 225
8 x 275
8 x 315
8 x 355
8 x 385...honestly I probably shouldn't have bothered with this set, it was really fucking hard and gassed me for the rest of the workout
HSPL incline leg press - kind of a mini-'challenge' set here, split into two halves...first one is an ascending set, I got one of the fitness girls to help load plates for me
No breaks in between, just a 5 sec rest while two plates were loaded on one side (then two onto the other on the next set)
6 reps x 3 plates per side (270)
6 x 4 plates
6 x 5 plates
6 x 6 plates
6 x 7 plates
6 x 8 plates
6 x 9 plates...had to take an extra five seconds to suck down some air before starting the next set
6 x 10 plates...this was incredibly hard with all the lactic acid built up from the previous sets
That's it for the ascending set...I rested about 3 minutes, did some hard quad stretches then did a very similar set in reverse
6 x 10 plates
6 x 9 plates
6 x 8 plates
6 x 7
6 x 6
6 x 5...legs on fire but I tried slowing the reps down here for even more burn
6 x 4...slower still, more burning
6 x 3...not slow at all, I just barely got them out and that was it
glute kickback machine - three sets of 8 reps per leg with a 2sec hard squeeze on every rep
+++
superset smith machine split squat - also 8 reps per leg after doing both legs on the glute machine
cooldown - indoor track, just a few minutes of slow walking here, not cardio just to try and keep blood moving & clear out some lactic acid before getting on my bike
snowpatrol123
New member
Weight 227
Fairly eventful saturday...woke up and did some errands, got coffee and came home to eat
Headed out with the wife to do some shopping and then went straight to our favourite sushi place to meet some friends
I kept it very reasonable but it was still essentially a cheat meal that I didn't really need...oh well, I also did some cardio today
After that we headed home, picked up some groceries on the way then I packed my gym bag and took off to meet my friend for our usual chest workout
Post workout, after posing I decided I just barely had enough juice left to do some cardio so I headed to the rec centre where Mrs. SP was already doing the same
Worked up a good sweat, home, fed and showered...just winding down before bed now
Sat - chest/delts/abs/calves (optional/volume)
no 'cardio' warmup today
rear delt/reverse pec dec - four sets of 30 reps...I've gotten a few comments in the gym lately asking why I always grab the vertical not horizontal handles - it is to better focus the rear delts (vs rhomboids)
+++
superset hanging leg raise - four sets, 16/17/18/20 reps respectively
flat BB press - pyramiding weight up, kept reps fairly high and finished with a dropset
15 x 135
15 x 185
12 x 225
10 x 275
8 x 315 + 8 x 225 + 8 x 135 (drop set obviously)
HSPL incline chest press - four sets of 8-12 reps, first two were two plates with higher reps then we added another and went for 8 + partials on the last two sets
pronated-grip incline DB flye - four sets of 8 reps, not coming up past 45 degrees to keep tonnes of tension on the upper chest
+++
superset incline BB press - four sets of 8 reps immediately after each set of flyes
side lateral cable raise - four sets of 12-15 reps, on the lower rep sets I did a 1-2 sec flex hold and on the higher rep sets I just did straight reps
HSPL shoulder press - three sets of 12 reps, pretty heavy on these
+++
superset seated calf raise - three sets, each was 15 full ROM reps + 15 partials from the stretch position and finally a hard 15 sec stretch
posing...we actually ran through the mandatories on video with no mirror, to really put the pressure on as far as hitting the poses without a reference - it showed me some obvious weaknesses to work on, and made me realize at least in that (bad) lighting I'm certainly not as lean as I need to be yet: https://youtu.be/9y-RbMqG1J8
cardio - 15mins on the track postWO followed by 20mins on the stairmill, neither were HIIT by any means but I kept an elevated HR and sweated my ass off for a solid half hour+
Fairly eventful saturday...woke up and did some errands, got coffee and came home to eat
Headed out with the wife to do some shopping and then went straight to our favourite sushi place to meet some friends
I kept it very reasonable but it was still essentially a cheat meal that I didn't really need...oh well, I also did some cardio today
After that we headed home, picked up some groceries on the way then I packed my gym bag and took off to meet my friend for our usual chest workout
Post workout, after posing I decided I just barely had enough juice left to do some cardio so I headed to the rec centre where Mrs. SP was already doing the same
Worked up a good sweat, home, fed and showered...just winding down before bed now
Sat - chest/delts/abs/calves (optional/volume)
no 'cardio' warmup today
rear delt/reverse pec dec - four sets of 30 reps...I've gotten a few comments in the gym lately asking why I always grab the vertical not horizontal handles - it is to better focus the rear delts (vs rhomboids)
+++
superset hanging leg raise - four sets, 16/17/18/20 reps respectively
flat BB press - pyramiding weight up, kept reps fairly high and finished with a dropset
15 x 135
15 x 185
12 x 225
10 x 275
8 x 315 + 8 x 225 + 8 x 135 (drop set obviously)
HSPL incline chest press - four sets of 8-12 reps, first two were two plates with higher reps then we added another and went for 8 + partials on the last two sets
pronated-grip incline DB flye - four sets of 8 reps, not coming up past 45 degrees to keep tonnes of tension on the upper chest
+++
superset incline BB press - four sets of 8 reps immediately after each set of flyes
side lateral cable raise - four sets of 12-15 reps, on the lower rep sets I did a 1-2 sec flex hold and on the higher rep sets I just did straight reps
HSPL shoulder press - three sets of 12 reps, pretty heavy on these
+++
superset seated calf raise - three sets, each was 15 full ROM reps + 15 partials from the stretch position and finally a hard 15 sec stretch
posing...we actually ran through the mandatories on video with no mirror, to really put the pressure on as far as hitting the poses without a reference - it showed me some obvious weaknesses to work on, and made me realize at least in that (bad) lighting I'm certainly not as lean as I need to be yet: https://youtu.be/9y-RbMqG1J8
cardio - 15mins on the track postWO followed by 20mins on the stairmill, neither were HIIT by any means but I kept an elevated HR and sweated my ass off for a solid half hour+
snowpatrol123
New member
Glad you've enjoyed it, thanks for tuning in!
Weight 224
Had an alright sleep last night, was pretty tired after all the gymming and cardio
Woke up, got some coffee, dealt with a minor shaker cup explosion in my damn back pack then met one of my sisters for a leg+other workout
She's doing well, on track for the provincials too but frustrated the scale isn't reflecting what she's seeing in the mirror
Leaner by the week but the numbers aren't dropping the way she'd like them to...
And for that matter, mine haven't gone down significantly either this past week
Sun - legs/back/tris (pump/volume)
warmup - indoor track
prone hamstring curl - two warmups then four working sets of 15 reps, nothing fancy just as heavy as I could go while keeping good form
+++
superset seated leg extension - two warmup and four working sets of 15 reps, first two working sets with toes curled up then the third and fourth with toes pointed out
adductor machine - one warmup and four working sets of 15 reps
+++
superset hip/glute machine - did this with glute focus (again), four sets of 12 reps per leg with a 1-2 sec flex/hold on every rep
highbar ATG squat - one feeder set then four working sets of 10-12 reps, pyramiding weight slightly
6 x 135
12 x 225
12 x 275
10 x 315
10 x 365
DB SLDL - three sets of 10 reps, not quite locking out to keep tension on the hamstrings
various-grip pullup - four sets of 10-12 reps, bodyweight to near failure with super-wide, wide, medium and narrow/neutral grips
seated low cable row - four sets of 10 reps, moderate weight with a 2-3 sec flex/hold on every rep
tricep pushdown - using the cambered bar, did five sets of 15 reps pyramiding weight up on each set
cooldown - walking on the indoor track postWO for about 10 mins, too slow to be 'cardio' though
Mrs.SP was kind enough to get up and snap a few pictures before I took off for the gym: Apr10/2016 - 11 weeks out - Album on Imgur
So technically I am 11 weeks out as of Saturday, these are 5 mins after waking up ~224lbs
Last edited:
snowpatrol123
New member
Weight 230
Scale is a bit of a mindfuck these days...again, it's far enough out that there's no rush but it's odd
Long (monday) at work, tough to stay on a diet with all the shit they have lying around but so far so good
Was sleepy but knew going home would make it even tougher to get motivated so I hit the gym right after work
Mon - back/abs (base day - universe wk2)
warmup - indoor track
seated low row - two warmup sets and four working sets, pyramiding weight up holding each rep for 1-2 sec at full contraction...15/12/10/8 reps per set
single-arm supinated pulldown - four sets of 10 reps per arm with a full stretch at the top of every rep and hard contraction at the bottom
+++
superset rope crunches - four sets of 25, moderate weight practicing a mini-vacuum on each rep
DB pullover - three sets of 10 reps, shortened ROM for constant tension on the lats
smith machine 'deadlift' - did these instead of the t-bar deadlifts he wanted because they don't really have the right handle at the rec centre, the focus here is on engaging and squeezing lower lats...two feeder sets then three working sets, 8 reps each
medium width/neutral grip pulldown - four sets, pyramiding weight again all the way from 20/16/12/8/4 reps per set, last set was impossibly heavy (nearly)
hyperextension - three bodyweight sets of 20 reps...bad idea to do these before cardio, as I found out
cardio - 20mins postWO on the stair mill, moderate 130bpm pace plus another 15 minutes on the track around the same HR
Scale is a bit of a mindfuck these days...again, it's far enough out that there's no rush but it's odd
Long (monday) at work, tough to stay on a diet with all the shit they have lying around but so far so good
Was sleepy but knew going home would make it even tougher to get motivated so I hit the gym right after work
Mon - back/abs (base day - universe wk2)
warmup - indoor track
seated low row - two warmup sets and four working sets, pyramiding weight up holding each rep for 1-2 sec at full contraction...15/12/10/8 reps per set
single-arm supinated pulldown - four sets of 10 reps per arm with a full stretch at the top of every rep and hard contraction at the bottom
+++
superset rope crunches - four sets of 25, moderate weight practicing a mini-vacuum on each rep
DB pullover - three sets of 10 reps, shortened ROM for constant tension on the lats
smith machine 'deadlift' - did these instead of the t-bar deadlifts he wanted because they don't really have the right handle at the rec centre, the focus here is on engaging and squeezing lower lats...two feeder sets then three working sets, 8 reps each
medium width/neutral grip pulldown - four sets, pyramiding weight again all the way from 20/16/12/8/4 reps per set, last set was impossibly heavy (nearly)
hyperextension - three bodyweight sets of 20 reps...bad idea to do these before cardio, as I found out
cardio - 20mins postWO on the stair mill, moderate 130bpm pace plus another 15 minutes on the track around the same HR
Last edited:
snowpatrol123
New member
Weight 230
Met up with a friend at powerhouse in the evening for a workout followed by a posing session
Tue - chest/delts/abs/calves (base day - universe wk2)
warmup - 10mins incline treadmill
incline DB press - pyramiding up doing sets of 12, deep stretch without quite locking out...went reasonably heavy then finished with a dropset of 12x110 + 6x80 + 5x55
incline BB press - also pyramiding the weight up but doing sets of 6 instead, top set ended up being 5x275 but I might've had another rep in the tank
HSPL machine press - did three sets here with fairly moderate weight that felt heavy after the previous exercises, each rep had a hard lockout at the top...approximately 9/8/7 reps per set
+++
superset seated calf raise - three sets of 12 full reps + 12 partials from the stretch position + 12 sec hard stretch
+++
superduperset dorsiflexion - bodyweight to failure after each set of calf raises, approximately 70/60/55 reps respectively
pec dec - one higher rep set then three working sets of 10 reps with a hard flex/squeeze + 5-10 partials from the stretch position
bent-over lateral raise "swings" - using heavier DBs than usual, did 20-25 reps of these for three working sets
+++
superset over-and-backs - using some surgical tubing instead of a band, did 10 reps (with a few rest/pauses) after each set of rear laterals
seated side lateral raises - used 25lbs plates, just 10 reps for three working sets
+++
superset over-and-back press - only 10lbs DBs on either side of the BB, did 8-10 reps (1 front + 1 behind the neck = 1 full rep)
unsupported hanging leg raise - three sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
posing - helped a friend improve on the basics and rant through mandatories for a good 20-30mins postWO
no cardio tonight, by the time we finished I was too hungry...typing this while my eggs cook
Met up with a friend at powerhouse in the evening for a workout followed by a posing session
Tue - chest/delts/abs/calves (base day - universe wk2)
warmup - 10mins incline treadmill
incline DB press - pyramiding up doing sets of 12, deep stretch without quite locking out...went reasonably heavy then finished with a dropset of 12x110 + 6x80 + 5x55
incline BB press - also pyramiding the weight up but doing sets of 6 instead, top set ended up being 5x275 but I might've had another rep in the tank
HSPL machine press - did three sets here with fairly moderate weight that felt heavy after the previous exercises, each rep had a hard lockout at the top...approximately 9/8/7 reps per set
+++
superset seated calf raise - three sets of 12 full reps + 12 partials from the stretch position + 12 sec hard stretch
+++
superduperset dorsiflexion - bodyweight to failure after each set of calf raises, approximately 70/60/55 reps respectively
pec dec - one higher rep set then three working sets of 10 reps with a hard flex/squeeze + 5-10 partials from the stretch position
bent-over lateral raise "swings" - using heavier DBs than usual, did 20-25 reps of these for three working sets
+++
superset over-and-backs - using some surgical tubing instead of a band, did 10 reps (with a few rest/pauses) after each set of rear laterals
seated side lateral raises - used 25lbs plates, just 10 reps for three working sets
+++
superset over-and-back press - only 10lbs DBs on either side of the BB, did 8-10 reps (1 front + 1 behind the neck = 1 full rep)
unsupported hanging leg raise - three sets of 15 reps
+++
superset rope crunches - 15 reps after each set of leg raises
posing - helped a friend improve on the basics and rant through mandatories for a good 20-30mins postWO
no cardio tonight, by the time we finished I was too hungry...typing this while my eggs cook
snowpatrol123
New member
Weight 230
OK, time to make some adjustments...or at least less slacking on cardio
Good day at work, busy evening but I finally bought another guitar amp which was good, fit in a tan and some other errands
Picked up my brother in law and hit powerhouse for a late night leg workout
Wed - legs (pump day - universe wk2)
warmup - incline treadmill
prone hamstring curl - four warmup sets, 12 reps each pyramiding up then three working sets
12 x 160
10 x 180 + 5 with extra eccentric applied by partner
8 x 200 + 5 more reps with extra eccentric pressure + 20 sec iso hold, 1/4 of the way up from the stretch position
+++
superset adductor machine - one warmup and four working sets of 15 reps each
steep-incline leg press (icarian) - pyramided weight up doing sets of 10, fairly straightforward it looked like this:
10 reps x 1 plate per side (90lbs)
10 x 2 plates (180)
10 x 3 plates
10 x 4
10 x 5
10 x 6
10 x 7
10 x 8
10 x 9 (810lbs?)...keeping in mind this machine makes everything feel quite a bit heavier than the usual hammer strength ones
At this point we did a dropset, switching off on every other set of plates...zero rest in between other than letting the other guy do his set, so maybe ~30sec max
10 reps x 9 plates per side (me)
~10 reps x 8 plates (brother in law)
15 reps x 7 plates (me)
~10 x 6 plates (I didn't count his reps, so I'm just going to say 10 each time)
18 x 5 plates (me)
10 x 4 plates (him)
20 x 3 plates (me)
10 x 2 plates (him)
40 x 1 plate per side (me...total burnout here)
DB lunges - did four sets of 10 reps per leg, stepping forward onto a 4" block for an extra stretch in the quad(s)
+++
superset hard quad stretches - 30 sec per leg after each set of lunges
sissy squat - bodyweight to failure which worked out to about 12 per set for me, leaning back at the top to really hit the top of the thigh...four working sets
+++
superset BB SLDL - used 25lbs plates as usual (4 per side) to get a good deep stretch, constant tension so not quite locking out and did 12 reps per set and four work sets also
finished with some hard hamstring stretches then headed home, eating some oats and isolate now before bed
cardio - did 20mins earlier in the evening on the indoor track at the rec centre before heading out on my errands
OK, time to make some adjustments...or at least less slacking on cardio
Good day at work, busy evening but I finally bought another guitar amp which was good, fit in a tan and some other errands
Picked up my brother in law and hit powerhouse for a late night leg workout
Wed - legs (pump day - universe wk2)
warmup - incline treadmill
prone hamstring curl - four warmup sets, 12 reps each pyramiding up then three working sets
12 x 160
10 x 180 + 5 with extra eccentric applied by partner
8 x 200 + 5 more reps with extra eccentric pressure + 20 sec iso hold, 1/4 of the way up from the stretch position
+++
superset adductor machine - one warmup and four working sets of 15 reps each
steep-incline leg press (icarian) - pyramided weight up doing sets of 10, fairly straightforward it looked like this:
10 reps x 1 plate per side (90lbs)
10 x 2 plates (180)
10 x 3 plates
10 x 4
10 x 5
10 x 6
10 x 7
10 x 8
10 x 9 (810lbs?)...keeping in mind this machine makes everything feel quite a bit heavier than the usual hammer strength ones
At this point we did a dropset, switching off on every other set of plates...zero rest in between other than letting the other guy do his set, so maybe ~30sec max
10 reps x 9 plates per side (me)
~10 reps x 8 plates (brother in law)
15 reps x 7 plates (me)
~10 x 6 plates (I didn't count his reps, so I'm just going to say 10 each time)
18 x 5 plates (me)
10 x 4 plates (him)
20 x 3 plates (me)
10 x 2 plates (him)
40 x 1 plate per side (me...total burnout here)
DB lunges - did four sets of 10 reps per leg, stepping forward onto a 4" block for an extra stretch in the quad(s)
+++
superset hard quad stretches - 30 sec per leg after each set of lunges
sissy squat - bodyweight to failure which worked out to about 12 per set for me, leaning back at the top to really hit the top of the thigh...four working sets
+++
superset BB SLDL - used 25lbs plates as usual (4 per side) to get a good deep stretch, constant tension so not quite locking out and did 12 reps per set and four work sets also
finished with some hard hamstring stretches then headed home, eating some oats and isolate now before bed
cardio - did 20mins earlier in the evening on the indoor track at the rec centre before heading out on my errands
snowpatrol123
New member
Weight 231
Seriously...evening workout, full of food and water but still
Long day, was super tired so I came home before hitting the gym and it literally took me two hours to get motivated
Once I got off the couch and hit the gym it was a pretty solid workout, for an arms day at least
Thu - arms/abs/calves (base day - universe wk2)
warmup - indoor track
standing calf raise - four sets, pyramiding weight up...16/12/10/10 reps per set followed by a 12-15 sec hard stretch
+++
superset dorsiflexion - bodyweight to failure, 60/60/55/50 reps approximately
supinated DB curl - three sets, pyramiding weight up...15/12/10 reps
+++
superset hanging leg raise - four sets, 16/17/18/20 reps per set respectively
preacher hammer DB curl - using the steep side of the bench, did three sets of 10 reps per arm
incline DB curl - using a fairly heavy weight but careful not to injure the biceps tendon, did three sets of 8 reps with a long/full ROM
BB curl - three sets of 8 full reps + 6 partial reps coming up to 90 degrees (per set)
rope tricep pushdown - three sets, pyramiding weight up with the same rep scheme as before 15/12/10 reps
vbar pushdown - eight working sets of 10 reps each, only 30 sec in between sets and a hard flex on as many reps as I could before fatiguing
flat bench skullcrusher - three sets of 8 reps, nothing fancy here
cardio - bit of walking on the track to get HR up then 20+ mins on the stairmill postWO, got a serious sweat going and kept HR > 135-140bpm
Seriously...evening workout, full of food and water but still
Long day, was super tired so I came home before hitting the gym and it literally took me two hours to get motivated
Once I got off the couch and hit the gym it was a pretty solid workout, for an arms day at least
Thu - arms/abs/calves (base day - universe wk2)
warmup - indoor track
standing calf raise - four sets, pyramiding weight up...16/12/10/10 reps per set followed by a 12-15 sec hard stretch
+++
superset dorsiflexion - bodyweight to failure, 60/60/55/50 reps approximately
supinated DB curl - three sets, pyramiding weight up...15/12/10 reps
+++
superset hanging leg raise - four sets, 16/17/18/20 reps per set respectively
preacher hammer DB curl - using the steep side of the bench, did three sets of 10 reps per arm
incline DB curl - using a fairly heavy weight but careful not to injure the biceps tendon, did three sets of 8 reps with a long/full ROM
BB curl - three sets of 8 full reps + 6 partial reps coming up to 90 degrees (per set)
rope tricep pushdown - three sets, pyramiding weight up with the same rep scheme as before 15/12/10 reps
vbar pushdown - eight working sets of 10 reps each, only 30 sec in between sets and a hard flex on as many reps as I could before fatiguing
flat bench skullcrusher - three sets of 8 reps, nothing fancy here
cardio - bit of walking on the track to get HR up then 20+ mins on the stairmill postWO, got a serious sweat going and kept HR > 135-140bpm
snowpatrol123
New member
Weight 230
TGIF - slept in a bit, went straight to work, called it early and hit the gym for a solo session...headphones in, hat down, business time
Jam session after with my friend who's also prepping, ate some chicken and rice and now just winding down for an early night
Fri - chest/delts/abs/calves (pump day - universe wk2)
warmup - indoor track
machine press - using a neutral grip, wide out on the handles did 2-3 fairly easy warmups then 5 tough sets pyramiding weight up (15/12/10/8/6 reps)
slight-decline smith press - two feeder sets then four working sets of 8 reps with 45 sec rest in between
pec dec - four sets of 10 reps, pyramiding weight up, pausing and squeezing on full contraction until I couldn't due to fatigue
+++
superset reverse pec dec - four sets of 15 reps with a hard flex on each rep
chest dip - bodyweight to near failure, slow and deep ROM...about 12 reps for three working sets
+++
superset side lateral DB raise - three sets of 10 reps, strict form raising the DBs to 10 and 2 o'clock
standing calf raise - three sets of 20 full ROM + as many partials from the stretch as possible (approximately 20/15/10 per set)
+++
superset front DB raise - three sets of 8 reps, lifting to above eye level with a slight pause before lowering
cardio - few laps to get warmed up, then 20 mins postWO on the stair mill...finished watching despicable me (yes I'm a little behind on kids movies...)
TGIF - slept in a bit, went straight to work, called it early and hit the gym for a solo session...headphones in, hat down, business time
Jam session after with my friend who's also prepping, ate some chicken and rice and now just winding down for an early night
Fri - chest/delts/abs/calves (pump day - universe wk2)
warmup - indoor track
machine press - using a neutral grip, wide out on the handles did 2-3 fairly easy warmups then 5 tough sets pyramiding weight up (15/12/10/8/6 reps)
slight-decline smith press - two feeder sets then four working sets of 8 reps with 45 sec rest in between
pec dec - four sets of 10 reps, pyramiding weight up, pausing and squeezing on full contraction until I couldn't due to fatigue
+++
superset reverse pec dec - four sets of 15 reps with a hard flex on each rep
chest dip - bodyweight to near failure, slow and deep ROM...about 12 reps for three working sets
+++
superset side lateral DB raise - three sets of 10 reps, strict form raising the DBs to 10 and 2 o'clock
standing calf raise - three sets of 20 full ROM + as many partials from the stretch as possible (approximately 20/15/10 per set)
+++
superset front DB raise - three sets of 8 reps, lifting to above eye level with a slight pause before lowering
cardio - few laps to get warmed up, then 20 mins postWO on the stair mill...finished watching despicable me (yes I'm a little behind on kids movies...)
snowpatrol123
New member
Weight 226
AM workout with a friend at powerhouse, and since mrs.SP is at a stagette thing all day we got some sushi and went to hardcore henry
Pretty cool movie...gets pretty gory though to be honest
Sat - back/abs (pump day - universe wk2)
warmup - incline treadmill
HSPL chest-supported row - two warmup sets, then four working sets...pyramiding weight up for 12/10/8/6 reps on work sets
medium/neutral-grip pulldown - three working sets of 10 reps, each with a good stretch at the top then a fourth set of 10 with an additional 5-6 assisted partials to finish
nautilus pullover - three sets of 10 reps, nothing fancy on these just a full ROM and hard squeeze + good stretch on either side
t-bar deadlift - using a neutral t-bar handle on a barbell in a landmine, pyramided weight up doing sets of 5, really focusing on squeezing the lower lats for approximately 5-6 working sets
one-arm DB row - three sets of 8, heavy but not dead-stop version
regular/floor crunches - three sets of 30 to finish
posing - met another guy later on to help him with some posing
Edit: cardio - came home, ate some chicken and salad, took a nap then headed out to the rec centre to do some stair mill - 25mins "MISS" with a few laps to cool down afterwards
AM workout with a friend at powerhouse, and since mrs.SP is at a stagette thing all day we got some sushi and went to hardcore henry
Pretty cool movie...gets pretty gory though to be honest
Sat - back/abs (pump day - universe wk2)
warmup - incline treadmill
HSPL chest-supported row - two warmup sets, then four working sets...pyramiding weight up for 12/10/8/6 reps on work sets
medium/neutral-grip pulldown - three working sets of 10 reps, each with a good stretch at the top then a fourth set of 10 with an additional 5-6 assisted partials to finish
nautilus pullover - three sets of 10 reps, nothing fancy on these just a full ROM and hard squeeze + good stretch on either side
t-bar deadlift - using a neutral t-bar handle on a barbell in a landmine, pyramided weight up doing sets of 5, really focusing on squeezing the lower lats for approximately 5-6 working sets
one-arm DB row - three sets of 8, heavy but not dead-stop version
regular/floor crunches - three sets of 30 to finish
posing - met another guy later on to help him with some posing
Edit: cardio - came home, ate some chicken and salad, took a nap then headed out to the rec centre to do some stair mill - 25mins "MISS" with a few laps to cool down afterwards
Last edited:
snowpatrol123
New member
Weight 227
Beautiful sunny day, got up and went for a walk...drank some coffee, few groceries then home
Went to see a buddy's new place, drank some more coffee, then picked up Mrs.SP to get her vehicle
Together we drove to meet my sister and the three of us got a pretty good leg workout in before family dinner
Sun - legs/calves (base day - universe wk2)
warmup - incline treadmill
seated hamstring curl - three warmup sets then EIGHT working sets of 10 straight reps, slightly increased weight throughout and finished with strict form but ultra-heavy
+++
glute kickback machine - luckily the GoodLife has this one (of course) so we did the same here, a few warmups then eight working sets but 8 reps per leg w/ 1-2sec squeeze per rep
HSPL V-squat machine - two easy feeler sets then started working on pyramiding weight up until I got to 8 hard reps, then did a quintuple dropset (8 + four drops w/8 reps each)
seated quad extension - one warmup then three work sets, six reps with a super-hard 3+ sec hard flex/squeeze at the top of every rep
+++
superset sissy squat - no 'machine' for them so these were the free-standing version, did 6-8 reps (to failure) after each set of leg extensions
kneeling hamstring curl - three sets of 15 reps per leg, hard contraction and slow/controlled extension/eccentric portion
seated calf raise - three sets of 12 full reps, 12 partials from the stretch position then 12 sec hard stretch
+++
dorsiflexion - bodyweight to failure after each set of calf raises, about 60/55/50 reps respectively
cardio - none today other than the walk this morning, legs are already angry with me from all the stairmilling and the beginning of DOMS from that workout
Weekly progress shots from this morning, Mrs.SP was 'delighted' to get out of bed...the first set were literally on a 45 degree angle (she was half asleep) so I asked her to please re-do them...whoops: http://imgur.com/a/Eoy0j
Beautiful sunny day, got up and went for a walk...drank some coffee, few groceries then home
Went to see a buddy's new place, drank some more coffee, then picked up Mrs.SP to get her vehicle
Together we drove to meet my sister and the three of us got a pretty good leg workout in before family dinner
Sun - legs/calves (base day - universe wk2)
warmup - incline treadmill
seated hamstring curl - three warmup sets then EIGHT working sets of 10 straight reps, slightly increased weight throughout and finished with strict form but ultra-heavy
+++
glute kickback machine - luckily the GoodLife has this one (of course) so we did the same here, a few warmups then eight working sets but 8 reps per leg w/ 1-2sec squeeze per rep
HSPL V-squat machine - two easy feeler sets then started working on pyramiding weight up until I got to 8 hard reps, then did a quintuple dropset (8 + four drops w/8 reps each)
seated quad extension - one warmup then three work sets, six reps with a super-hard 3+ sec hard flex/squeeze at the top of every rep
+++
superset sissy squat - no 'machine' for them so these were the free-standing version, did 6-8 reps (to failure) after each set of leg extensions
kneeling hamstring curl - three sets of 15 reps per leg, hard contraction and slow/controlled extension/eccentric portion
seated calf raise - three sets of 12 full reps, 12 partials from the stretch position then 12 sec hard stretch
+++
dorsiflexion - bodyweight to failure after each set of calf raises, about 60/55/50 reps respectively
cardio - none today other than the walk this morning, legs are already angry with me from all the stairmilling and the beginning of DOMS from that workout
Weekly progress shots from this morning, Mrs.SP was 'delighted' to get out of bed...the first set were literally on a 45 degree angle (she was half asleep) so I asked her to please re-do them...whoops: http://imgur.com/a/Eoy0j
Last edited:
snowpatrol123
New member
Weight 228
Slept in this morning so I had to go straight to work
Felt like a long day, but I left at 6 and went straight to the gym to meet my brother in law
Mrs.SP even made an appearance midway through the workout, hit some machines on her own then joined us for postWO cardio
Steaks at the brother in law's place afterwards, then home for a salad and soon bed
Mon - chest/delts/abs/calves (base day - universe wk3/10 weeks out)
warmup - indoor track
HS machine press - pyramiding up doing sets of 8, focusing on keeping tension through the whole rep...got to 1 plate shy of the full stack for 8 clean reps before moving on
incline BB press - two feeder sets then three working sets of 6 reps, increasing weight slightly...pausing briefly about 1" above the clavicles on each rep
8 x 135 (feeder)
8 x 185
6 x 225
6 x 245
6 x 275 (pretty tough with the pauses in there)
+++
superset unsupported hanging leg raise - three sets today, 16/17/18 reps (kind of forgot to do the fourth...)
slight-incline DB press - did five sets with only a 45sec break between using 85lbs DBs...reps were 12/9/7/6/5, and only going to 3/4 lockout on every rep
pec dec - four sets of 10, heavy with a hard squeeze on each rep and a 20sec stretch after the 10th rep
+++
superset reverse pec dec - four sets of 12 with a 2-3sec flex/hold on every rep
side/front lateral DB raise - bit of a combination, kind of coming up at 30 degrees off of parallel to the sides of the body so both front and medial delts were engaged...8 sets of 10 reps
+++
superset standing calf raise - eight sets of 8 full ROM, 6 partials from the stretch position and a 10sec hard stretch...very heavy on these
cardio - 25mins on the stair mill postWO followed by a couple of laps on the track to cool down, and some hamstring stretches (they were, and still are really bugging me today)
Slept in this morning so I had to go straight to work
Felt like a long day, but I left at 6 and went straight to the gym to meet my brother in law
Mrs.SP even made an appearance midway through the workout, hit some machines on her own then joined us for postWO cardio
Steaks at the brother in law's place afterwards, then home for a salad and soon bed
Mon - chest/delts/abs/calves (base day - universe wk3/10 weeks out)
warmup - indoor track
HS machine press - pyramiding up doing sets of 8, focusing on keeping tension through the whole rep...got to 1 plate shy of the full stack for 8 clean reps before moving on
incline BB press - two feeder sets then three working sets of 6 reps, increasing weight slightly...pausing briefly about 1" above the clavicles on each rep
8 x 135 (feeder)
8 x 185
6 x 225
6 x 245
6 x 275 (pretty tough with the pauses in there)
+++
superset unsupported hanging leg raise - three sets today, 16/17/18 reps (kind of forgot to do the fourth...)
slight-incline DB press - did five sets with only a 45sec break between using 85lbs DBs...reps were 12/9/7/6/5, and only going to 3/4 lockout on every rep
pec dec - four sets of 10, heavy with a hard squeeze on each rep and a 20sec stretch after the 10th rep
+++
superset reverse pec dec - four sets of 12 with a 2-3sec flex/hold on every rep
side/front lateral DB raise - bit of a combination, kind of coming up at 30 degrees off of parallel to the sides of the body so both front and medial delts were engaged...8 sets of 10 reps
+++
superset standing calf raise - eight sets of 8 full ROM, 6 partials from the stretch position and a 10sec hard stretch...very heavy on these
cardio - 25mins on the stair mill postWO followed by a couple of laps on the track to cool down, and some hamstring stretches (they were, and still are really bugging me today)
snowpatrol123
New member
Weight 230
Another boring day at work, when it's busy I hate it and when it's slow I hate it...time to retire, I think
Hit the rec centre afterwards for a solo back session followed by some cardio
Tue - back/abs/calves (base day - universe wk3)
warmup - indoor track
seated low cable row - three warmup and four working sets, 10 reps with a 1-2sec flex on each...I used slightly lighter weight than usual, very strict upright form and had a way better lat "feel" or connection
smith row - pyramiding up doing sets of 12 with a narrow/pronated grip, topped out just shy of three plates per side and lost a few on that last set then finished it with a quadruple dropset
+++
superset regular/floor crunches - four sets of 30, short ROM for constant tension on the abdominals
DB pullover - three sets of 20, really deep stretch by the time I got to the third set due to the higher reps...also a better "muscle connection" than usual due to the lighter weight I think
pullup - bodyweight to near-failure, three sets of 10-12 with a ultra-wide/pronated grip followed by a 20 sec hang/stretch after each set
hyperextension machine - the bodyweight hyperextension "bench" was broken so I was forced to use the machine, used most of the weight for two sets of 20 then the full stack for two more sets of 15
standing calf raise - four sets of 10, pyramiding weight up by pinning additional plates onto the machine
cardio - hopped on the stairmill for 25mins postWO again, then did a few laps around the track to cool down and try to prevent my legs from cramping up
I wanted to do a bit of posing but both studios were in use (some kind of zumba, and a spin class in the other) so I headed to the grocery store and bought fresh steak instead
Another boring day at work, when it's busy I hate it and when it's slow I hate it...time to retire, I think
Hit the rec centre afterwards for a solo back session followed by some cardio
Tue - back/abs/calves (base day - universe wk3)
warmup - indoor track
seated low cable row - three warmup and four working sets, 10 reps with a 1-2sec flex on each...I used slightly lighter weight than usual, very strict upright form and had a way better lat "feel" or connection
smith row - pyramiding up doing sets of 12 with a narrow/pronated grip, topped out just shy of three plates per side and lost a few on that last set then finished it with a quadruple dropset
+++
superset regular/floor crunches - four sets of 30, short ROM for constant tension on the abdominals
DB pullover - three sets of 20, really deep stretch by the time I got to the third set due to the higher reps...also a better "muscle connection" than usual due to the lighter weight I think
pullup - bodyweight to near-failure, three sets of 10-12 with a ultra-wide/pronated grip followed by a 20 sec hang/stretch after each set
hyperextension machine - the bodyweight hyperextension "bench" was broken so I was forced to use the machine, used most of the weight for two sets of 20 then the full stack for two more sets of 15
standing calf raise - four sets of 10, pyramiding weight up by pinning additional plates onto the machine
cardio - hopped on the stairmill for 25mins postWO again, then did a few laps around the track to cool down and try to prevent my legs from cramping up
I wanted to do a bit of posing but both studios were in use (some kind of zumba, and a spin class in the other) so I headed to the grocery store and bought fresh steak instead
Milton
Administrator
snowpatrol123
New member
Those damn Zumba classes trip me out, thanks for the updates
Haha they're a great warmup believe it or not...I'll pop in for 10 minutes instead of walking the track sometimes!
Weight 230
Actually had a decent night's sleep for once despite being pretty damn hungry...need to start eating more vegetables for filler/volume I think
Slept in, so straight to work (on the motorcycle, it's beautiful out!) and then met a friend for a mid-day leg workout at powerhouse
Wed - legs/calves (pump day)
prone hamstring curl - two warmup then five working sets of 12 reps, two drops on the second last and a triple dropset on the final sets
+++
superset adductor machine - one warmup and four working sets of 15 reps, full stack as usual
hack squat - really love this particular hack machine, pyramided slightly on these with a narrow/quad-focused stance
12 x 2 plates per side
10 x 3 plates
8 x 3.5 plates
8 x 4 plates...tough but went for broke on the next
12 x 5 plates per side...brief 'breath' after 8 and 10 reps but not locking out and rest/pausing or anything like that
incline leg press - this is the heavier machine also, used a high and wide stance to put more emphasis on the posterior chain
10 x 3 plates per side
10 x 4 plates
10 x 5 plates
10 x 6 plates
10 x 7 plates...this was pretty tough but not absolutely maxed, decided to stop here and finish with a dropset
8 x 7 plates...straight into 8 x 6, 8 x 5, 8 x 4 (getting really tough here), 8 x 3 (short of breath), 8 x 2 (dying), 8 x 1 plate (finished)
walking lunges - did three sets of these with 35lbs plates in either hand, 12 paces per leg (24 per set)
seated leg extension - four sets of 8 reps with a hard 3 sec flex/squeeze at the top of every reps
+++
superset seated calf raise - four sets of 12-15 reps, slow/full ROM then a hard 10 sec stretch after each set
That was it for the leg workout, had to shower and get back to work...I might see how I'm feeling later and get a bit of light cardio + posing in tonight with mrs.SP
Edit: went for a coffee and motorcycle ride after work with a friend, who's actually an old friend's husband and the guy who beat me in heavyweight at my last show
Home for a quick bite then over to the rec centre...
cardio: 25mins LISS on the track, followed by 15mins of posing
Last edited:
snowpatrol123
New member
Weight 229
Nice weather, pretty good day at work then home for a bite before getting a tan and haircut
Picked up some prepped meals from one of the friends I'm helping out then headed to the gym for shoulders, arms and cardio
Thu - delts/triceps/biceps/abs (base day - universe wk3)
warmup - indoor track
cable side lateral raise - two warmup sets of 15 reps per arm, then six working sets of 10 per arm, going back and forth with minimal break between sets
unsupported hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of leg raises
cage press - five sets of 6 reps, moderate weight with explosive reps/tempo
reverse pec dec - four sets of 12 reps with a 2 sec flex/hold on each rep
front BB raise - two sets of 12 reps, going a few inches above eye level then controlling the descent
rope tricep pushdown - two sets of 15 warmup reps then four sets of 12 with a hard flex/squeeze at the bottom of each rep on as many as I could...eventually fatigued and couldn't on later sets
+++
superset shoulder-width tricep pushup - bodyweight to failure, really slow and squeezing the triceps with elbows tucked in after each set of rope pushdowns
overhead rope tricep extension - three sets of 8 reps, really focusing on the stretch portion at the start/end of the rep
cross-body DB curl - three sets of 12 reps per arm, keeping the biceps flexed throughout the entire set
BB curl - grabbed an empty olympic bar and just curled it to failure, got nearly 50 full ROM reps before they started to fall apart and biceps were absolutely on fire
cardio - 25mins postWO on the stairmill, followed by 5-10mins of posing...just running through my routine from last year though, not really holding the mandatories like I should - really fatigued tonight
Nice weather, pretty good day at work then home for a bite before getting a tan and haircut
Picked up some prepped meals from one of the friends I'm helping out then headed to the gym for shoulders, arms and cardio
Thu - delts/triceps/biceps/abs (base day - universe wk3)
warmup - indoor track
cable side lateral raise - two warmup sets of 15 reps per arm, then six working sets of 10 per arm, going back and forth with minimal break between sets
unsupported hanging leg raise - four sets of 15
+++
superset rope crunches - 15 reps after each set of leg raises
cage press - five sets of 6 reps, moderate weight with explosive reps/tempo
reverse pec dec - four sets of 12 reps with a 2 sec flex/hold on each rep
front BB raise - two sets of 12 reps, going a few inches above eye level then controlling the descent
rope tricep pushdown - two sets of 15 warmup reps then four sets of 12 with a hard flex/squeeze at the bottom of each rep on as many as I could...eventually fatigued and couldn't on later sets
+++
superset shoulder-width tricep pushup - bodyweight to failure, really slow and squeezing the triceps with elbows tucked in after each set of rope pushdowns
overhead rope tricep extension - three sets of 8 reps, really focusing on the stretch portion at the start/end of the rep
cross-body DB curl - three sets of 12 reps per arm, keeping the biceps flexed throughout the entire set
BB curl - grabbed an empty olympic bar and just curled it to failure, got nearly 50 full ROM reps before they started to fall apart and biceps were absolutely on fire
cardio - 25mins postWO on the stairmill, followed by 5-10mins of posing...just running through my routine from last year though, not really holding the mandatories like I should - really fatigued tonight
snowpatrol123
New member
Weight 228
Day started off kind of shitty, weather was looking cloudy/windy so I went to get in my car but it was dead...weird
Rode my bike to work and got wet on the way home, of course
My friend lent me his charger so I tried boosting with that, no luck...I'm leaving it on 10amps over night but I feel like the battery might actually be fried - fuck
Had to borrow the wife's truck to load up my guitar and amp, headed to the gym for a quick workout before jamming with some friends
Oh...forgot to eat after the gym with all that going on, fuck I was hungry the whole time
Fri - chest/back/abs (pump day - universe wk3)
warmup - indoor track
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of hanging leg raises
machine chest press - three warmup sets, then four heavy sets of 10 (goal reps) with only 60sec breaks...got 10, 9, 6 + partials...dropped the weight and finished with 9 + partials
ultra-wide grip pullup - four sets of 10, bodyweight
decline smith press - one feeler set then four sets of 8 reps, again only 1 min between...got all 8 reps per set this time
medium-grip pullup - three sets of 10 with bodyweight again
pec dec - four sets of 10 full + 5 partial reps followed by a 30sec hard stretch
narrow/neutral-grip pullup - used the cheater machine on these for three sets of 10...really slow and full ROM
+++
superset chest dips - also used the cheater machine, minimal assistance just enough to let me do them really slow also
That was it, was already late for a practice/jam session so I took off after that
I had a bit of a mind-fuck day, I took a few pictures this morning and compared them to some older ones and felt disheartened
These were from 18 months ago, ~3 days before my first show...200lbs: oct8 - Album on Imgur
vs this morning, 9.something weeks out of provincials...225+lbs: apr22/2016 - 9.5wks out - Album on Imgur
The pictures aren't the same, obviously I wasn't trying to match the pose, lighting or even shorts but close enough for a casual comparison
My worry was that I just don't see a huge improvement, size-wize...shape is a little better but I personally would've hoped to see more obvious mass
But after some consternation I ended up conferring with some friends I respect who reassured me I'm not a complete DYEL
Day started off kind of shitty, weather was looking cloudy/windy so I went to get in my car but it was dead...weird
Rode my bike to work and got wet on the way home, of course
My friend lent me his charger so I tried boosting with that, no luck...I'm leaving it on 10amps over night but I feel like the battery might actually be fried - fuck
Had to borrow the wife's truck to load up my guitar and amp, headed to the gym for a quick workout before jamming with some friends
Oh...forgot to eat after the gym with all that going on, fuck I was hungry the whole time
Fri - chest/back/abs (pump day - universe wk3)
warmup - indoor track
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunches - 15 reps after each set of hanging leg raises
machine chest press - three warmup sets, then four heavy sets of 10 (goal reps) with only 60sec breaks...got 10, 9, 6 + partials...dropped the weight and finished with 9 + partials
ultra-wide grip pullup - four sets of 10, bodyweight
decline smith press - one feeler set then four sets of 8 reps, again only 1 min between...got all 8 reps per set this time
medium-grip pullup - three sets of 10 with bodyweight again
pec dec - four sets of 10 full + 5 partial reps followed by a 30sec hard stretch
narrow/neutral-grip pullup - used the cheater machine on these for three sets of 10...really slow and full ROM
+++
superset chest dips - also used the cheater machine, minimal assistance just enough to let me do them really slow also
That was it, was already late for a practice/jam session so I took off after that
I had a bit of a mind-fuck day, I took a few pictures this morning and compared them to some older ones and felt disheartened
These were from 18 months ago, ~3 days before my first show...200lbs: oct8 - Album on Imgur
vs this morning, 9.something weeks out of provincials...225+lbs: apr22/2016 - 9.5wks out - Album on Imgur
The pictures aren't the same, obviously I wasn't trying to match the pose, lighting or even shorts but close enough for a casual comparison
My worry was that I just don't see a huge improvement, size-wize...shape is a little better but I personally would've hoped to see more obvious mass
But after some consternation I ended up conferring with some friends I respect who reassured me I'm not a complete DYEL
Last edited:
