SP's on/off-season log
- Thread starter snowpatrol123
- Start date
snowpatrol123
New member
Weight 214
Ended up training with a different friend than usual this morning
Killed legs at powerhouse then took a few quick posing videos...
My legs were shakey as hell but worked through the quarters and mandatories anyways
Sat - legs (base - universe wk8)
seated leg curl - two warmup sets of 15 reps, then 8 consecutive working sets of 10 reps with only enough of a break for the other guy to get his set in
heavy incline leg press - narrow stance, sets of 10 pyramiding up with a 3 sec descent on every rep
10 reps x 2 plates per side (180lbs + sled...200lbs?)
10 x 3 plates (270)
10 x 4 (360)
10 x 5 (450)
10 x 6 (540)
10 x 7 (630)
10 x 8 (720)...this was a tough set, I think my partner got it on video but I'm not sure where it's at
HS V-squat machine - I always sub this in when john calls for the tru-squat (an eliteFTS special)...pyramiding up doing sets of 10 again
10 x 1 plate per side
10 x 2 plates
10 x 3 plates
10 x 4 plates...this was tough, took a long-ish (3-4min) break then one last set
10 x 5 plates...smashed them all out without a pause, felt good then hacked up a lung with a bunch of yellow crap too
seated leg extension - two sets of 50 reps per leg, crazy pain/pump on these...did one leg, then partner went then the other leg, then repeated
+++
superset hard quad stretch - these HURT because there was so much blood in the quads from the high rep leg extensions
posing - couple of quick videos, I was pretty beat from the leg workout (as usual) but feel like things are coming along
Ended up training with a different friend than usual this morning
Killed legs at powerhouse then took a few quick posing videos...
My legs were shakey as hell but worked through the quarters and mandatories anyways
Sat - legs (base - universe wk8)
seated leg curl - two warmup sets of 15 reps, then 8 consecutive working sets of 10 reps with only enough of a break for the other guy to get his set in
heavy incline leg press - narrow stance, sets of 10 pyramiding up with a 3 sec descent on every rep
10 reps x 2 plates per side (180lbs + sled...200lbs?)
10 x 3 plates (270)
10 x 4 (360)
10 x 5 (450)
10 x 6 (540)
10 x 7 (630)
10 x 8 (720)...this was a tough set, I think my partner got it on video but I'm not sure where it's at
HS V-squat machine - I always sub this in when john calls for the tru-squat (an eliteFTS special)...pyramiding up doing sets of 10 again
10 x 1 plate per side
10 x 2 plates
10 x 3 plates
10 x 4 plates...this was tough, took a long-ish (3-4min) break then one last set
10 x 5 plates...smashed them all out without a pause, felt good then hacked up a lung with a bunch of yellow crap too
seated leg extension - two sets of 50 reps per leg, crazy pain/pump on these...did one leg, then partner went then the other leg, then repeated
+++
superset hard quad stretch - these HURT because there was so much blood in the quads from the high rep leg extensions
posing - couple of quick videos, I was pretty beat from the leg workout (as usual) but feel like things are coming along
snowpatrol123
New member
Weight 214
Fairly standard Sunday...I'm still sick af but I managed to get things done
Costco for eggwhites, oats and some other staples, a workout, family dinner and evening cardio
Sun - arms/abs/calves (optional - 4 weeks out)
warmup - incline treadmill
supinated DB curl - five or six sets, pyramiding weight up until I could only get 8 + 2 body language reps on the final set
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunch - 15 reps after each set of leg raises
double-rope tricep pushdown - five sets, pyramiding weight up and aiming for 15 reps with a hard flex at the bottom of each, kept going until I only got 12 on the last set
one-arm cable curl - four sets of 15-20 reps, trying to squeeze hard at the top of each to get a maximum pump here
+++
superset seated calf raise - using a different machine than normal, kind of a toe-extension thing...did four sets of 20 reps followed by a 10 sec hard stretch on each set
+++
superduperset dorsiflexion - bodyweight to failure after each set of calf raises, approximately 60-70 reps per set
overhead tricep rope extension - four sets of 15 reps with a flex at the end of each rep
+++
superset hyperextension machine - four sets of 20 reps with the maximum weight on the stack
That was it for the resistance training, Mrs.SP picked me up and we headed to my parents' place for dinner...afterwards she dropped me off at my car and I went to the rec centre
cardio - 15 mins warmup on the track, 30+mins hard on the stair mill and another 5 mins cooldown on the track afterwards
weekly progress shots - mrs.SP took these for me fairly early in the morning, I've realized the lighting isn't super favourable because I look a lot better in other light but at least it's consistent week to week: May 29/2016 - 4 weeks out - Album on Imgur
Fairly standard Sunday...I'm still sick af but I managed to get things done
Costco for eggwhites, oats and some other staples, a workout, family dinner and evening cardio
Sun - arms/abs/calves (optional - 4 weeks out)
warmup - incline treadmill
supinated DB curl - five or six sets, pyramiding weight up until I could only get 8 + 2 body language reps on the final set
unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunch - 15 reps after each set of leg raises
double-rope tricep pushdown - five sets, pyramiding weight up and aiming for 15 reps with a hard flex at the bottom of each, kept going until I only got 12 on the last set
one-arm cable curl - four sets of 15-20 reps, trying to squeeze hard at the top of each to get a maximum pump here
+++
superset seated calf raise - using a different machine than normal, kind of a toe-extension thing...did four sets of 20 reps followed by a 10 sec hard stretch on each set
+++
superduperset dorsiflexion - bodyweight to failure after each set of calf raises, approximately 60-70 reps per set
overhead tricep rope extension - four sets of 15 reps with a flex at the end of each rep
+++
superset hyperextension machine - four sets of 20 reps with the maximum weight on the stack
That was it for the resistance training, Mrs.SP picked me up and we headed to my parents' place for dinner...afterwards she dropped me off at my car and I went to the rec centre
cardio - 15 mins warmup on the track, 30+mins hard on the stair mill and another 5 mins cooldown on the track afterwards
weekly progress shots - mrs.SP took these for me fairly early in the morning, I've realized the lighting isn't super favourable because I look a lot better in other light but at least it's consistent week to week: May 29/2016 - 4 weeks out - Album on Imgur
snowpatrol123
New member
Weight 217
Back at it...work, no time for a nap today unfortunately, quick stop at the bank with Mrs.SP then preWO meal and headed to the gym
Tough workout today, probably the lowest energy/weakest I've felt this far during prep but I still managed to get through it and finished with cardio
Mon - chest/delts/tris/abs/calves (base day - universe wk9/4 weeks out)
warmup - indoor track
unsupported hanging leg raise - four sets of 16 reps today, did these interspersed with laps around the track
+++
superset rope crunch - 16 reps after each set of leg raises
incline DB press - pyramiding up doing sets of 15 until I couldn't get 15...
15 x 50
15 x 65
15 x 80
15 x 90
13 x 100
incline smith/BB press - pyramiding again doing 8 reps here
8 x 135
8 x 185
8 x 225...this was surprisingly tough
5 x 275...couldn't get any more, stripped the 25s off then laid back down and got 5 x 225, a little disheartening to be honest
flat BB press - I picked a light weight, just one plate a side and repped it out literally til failure for three sets with ~2min breaks in between
stretch pushups - two sets to failure, about 25 reps each set to completely finish off the pecs
side lateral DB raise - four sets of 12 full reps + 10 partials with straight arms immediately afterwards...I almost got a pump from these! (rare these days)
rear delt/reverse pec dec - two sets of 50 reps...again, ALMOST got a pump!
+++
superset front DB raise - three sets of 10 reps per arm, one arm at a time...slow and controlled
cardio - another 10mins or so around the track to get my HR up, walking briskly then 30mins hard on the stair mill and another few laps to cool down before finishing my calves and tris...
standing calf raise - three sets of 20 heavy reps followed by 20 sec hard stretch
+++
assist-machine tricep pushdown - three sets of the full stack to failure which was around 12 reps each time
Woke up feeling hungry but nice and dry this morning so I snapped a few 'swolfies': May 30/2016 - AM 'swolfies' - Album on Imgur
Back at it...work, no time for a nap today unfortunately, quick stop at the bank with Mrs.SP then preWO meal and headed to the gym
Tough workout today, probably the lowest energy/weakest I've felt this far during prep but I still managed to get through it and finished with cardio
Mon - chest/delts/tris/abs/calves (base day - universe wk9/4 weeks out)
warmup - indoor track
unsupported hanging leg raise - four sets of 16 reps today, did these interspersed with laps around the track
+++
superset rope crunch - 16 reps after each set of leg raises
incline DB press - pyramiding up doing sets of 15 until I couldn't get 15...
15 x 50
15 x 65
15 x 80
15 x 90
13 x 100
incline smith/BB press - pyramiding again doing 8 reps here
8 x 135
8 x 185
8 x 225...this was surprisingly tough
5 x 275...couldn't get any more, stripped the 25s off then laid back down and got 5 x 225, a little disheartening to be honest
flat BB press - I picked a light weight, just one plate a side and repped it out literally til failure for three sets with ~2min breaks in between
stretch pushups - two sets to failure, about 25 reps each set to completely finish off the pecs
side lateral DB raise - four sets of 12 full reps + 10 partials with straight arms immediately afterwards...I almost got a pump from these! (rare these days)
rear delt/reverse pec dec - two sets of 50 reps...again, ALMOST got a pump!
+++
superset front DB raise - three sets of 10 reps per arm, one arm at a time...slow and controlled
cardio - another 10mins or so around the track to get my HR up, walking briskly then 30mins hard on the stair mill and another few laps to cool down before finishing my calves and tris...
standing calf raise - three sets of 20 heavy reps followed by 20 sec hard stretch
+++
assist-machine tricep pushdown - three sets of the full stack to failure which was around 12 reps each time
Woke up feeling hungry but nice and dry this morning so I snapped a few 'swolfies': May 30/2016 - AM 'swolfies' - Album on Imgur
snowpatrol123
New member
Weight 216
STILL sick but I think I'm starting to see the light at the end of the tunnel...
Decent day at work, then straight to the gym afterwards, met up with my brother in law for back day and Mrs.SP joined us for cardio
Tue - back/abs (base day - universe wk9)
warmup - indoor track
one-arm DB row - pyramiding up doing sets of 8, going up by ~20lbs each time and when I got to the heaviest DBs I did a two sets
8 x 50 (per arm)
8 x 70
8 x 90
8 x 110
8 x 125
8 x 125...this is heavy, but not THAT heavy so I was able to really focus on contracting the lats rather than just moving the weight
smith machine deadlift - one feeler set and four working sets of 6 reps, keeping the lats flexed hard and feeling them throughout both concentric and eccentric portions
assist-machine chinup - using this machine lets you get an insane ROM, so I see why john recommends it...did four sets of 10 with a really hard squeeze at the top of each rep
+++
superset seated ab machine - only did three sets here but they were HARD...just barely got 20 reps out each time
DB pullover - usual constant tension style, four sets of 8 reps to stretch the lats hard
seated cable row - used a neutral grip handle because we don't have the supinated mag-grip one called for, did four heavy sets of 8 reps but very slow/methodical
skipped calves in order to snag a pair of stairmills here...
cardio - 30mins postWO hard on the stairmill then 15 mins on the track to cooldown, hit the showers and home for an eggwhite omelette
STILL sick but I think I'm starting to see the light at the end of the tunnel...
Decent day at work, then straight to the gym afterwards, met up with my brother in law for back day and Mrs.SP joined us for cardio
Tue - back/abs (base day - universe wk9)
warmup - indoor track
one-arm DB row - pyramiding up doing sets of 8, going up by ~20lbs each time and when I got to the heaviest DBs I did a two sets
8 x 50 (per arm)
8 x 70
8 x 90
8 x 110
8 x 125
8 x 125...this is heavy, but not THAT heavy so I was able to really focus on contracting the lats rather than just moving the weight
smith machine deadlift - one feeler set and four working sets of 6 reps, keeping the lats flexed hard and feeling them throughout both concentric and eccentric portions
assist-machine chinup - using this machine lets you get an insane ROM, so I see why john recommends it...did four sets of 10 with a really hard squeeze at the top of each rep
+++
superset seated ab machine - only did three sets here but they were HARD...just barely got 20 reps out each time
DB pullover - usual constant tension style, four sets of 8 reps to stretch the lats hard
seated cable row - used a neutral grip handle because we don't have the supinated mag-grip one called for, did four heavy sets of 8 reps but very slow/methodical
skipped calves in order to snag a pair of stairmills here...
cardio - 30mins postWO hard on the stairmill then 15 mins on the track to cooldown, hit the showers and home for an eggwhite omelette
snowpatrol123
New member
Weight 214
Short day at work, headed to powerhouse and met a friend to train legs mid-afternoon
Wed - legs/calves (pump day - universe wk9)
seated leg curl - four warmup sets, pyramiding weight up to find a heavy weight for 10 reps then six working sets
1. 10reps x180lbs + 5sec isohold...easy
2. 10x180 + 10sec isohold...still easy
3. 10x180 + 15sec isohold...hmmmm
4. 10x180 + 20sec isohold...ok this is hard
5. 10x180 + 25sec isohold...it burns!
6. 10x180 + 30sec isohold...AHHHH! Done.
adductor machine - one warmup set then five working sets of 15 reps, full stack of weight
+++
superset standing calf raise - four sets of 12 full ROM, 12 partials and 12 sec hard stretch
smith machine split squat - this was fun, used the following weight/rep scheme
1. 12reps per leg x just smith machine bar weight (this is a fucking HEAVY smith with no counterweights...we estimated 100lbs)
2. same, 12 reps per leg x smith weight
3. added 5lbs per side, 12 reps per leg
4. added 5 more, 8 reps one leg, 8 reps the other leg, then 8 reps with the first and finally 8 reps with the second leg...16 reps total per leg
5. added 5 more, 6 reps per leg then repeating...12 reps total per leg
6. added 5 more, 6 reps per leg then repeat...12 reps per leg again
HS V-squat machine - high/wide 'duck stance' squat, did these on the machine instead of smith...four sets of 10 reps just to parallel
good morning - 3 sets of 12 reps, fairly light weight just BB + quarter plates on either side, nice and slow to stretch and stress the hamstrings
cybex ("heavy") leg press - two sets of the following to completely finish off legs
10 reps x 8 plates (low/narrow stance) then immediately
10 toe/calf raises then
10 reps x 8 plates then
10 toe/calf raises then
10 reps x 8 plates and finally
10 toe/calf raises...phew! Two sets of that.
cardio - nothing postWO but I went for a 30min walk earlier in the day when I got to work because it was so beautiful and I didn't feel like working (before eating breakfast)
Short day at work, headed to powerhouse and met a friend to train legs mid-afternoon
Wed - legs/calves (pump day - universe wk9)
seated leg curl - four warmup sets, pyramiding weight up to find a heavy weight for 10 reps then six working sets
1. 10reps x180lbs + 5sec isohold...easy
2. 10x180 + 10sec isohold...still easy
3. 10x180 + 15sec isohold...hmmmm
4. 10x180 + 20sec isohold...ok this is hard
5. 10x180 + 25sec isohold...it burns!
6. 10x180 + 30sec isohold...AHHHH! Done.
adductor machine - one warmup set then five working sets of 15 reps, full stack of weight
+++
superset standing calf raise - four sets of 12 full ROM, 12 partials and 12 sec hard stretch
smith machine split squat - this was fun, used the following weight/rep scheme
1. 12reps per leg x just smith machine bar weight (this is a fucking HEAVY smith with no counterweights...we estimated 100lbs)
2. same, 12 reps per leg x smith weight
3. added 5lbs per side, 12 reps per leg
4. added 5 more, 8 reps one leg, 8 reps the other leg, then 8 reps with the first and finally 8 reps with the second leg...16 reps total per leg
5. added 5 more, 6 reps per leg then repeating...12 reps total per leg
6. added 5 more, 6 reps per leg then repeat...12 reps per leg again
HS V-squat machine - high/wide 'duck stance' squat, did these on the machine instead of smith...four sets of 10 reps just to parallel
good morning - 3 sets of 12 reps, fairly light weight just BB + quarter plates on either side, nice and slow to stretch and stress the hamstrings
cybex ("heavy") leg press - two sets of the following to completely finish off legs
10 reps x 8 plates (low/narrow stance) then immediately
10 toe/calf raises then
10 reps x 8 plates then
10 toe/calf raises then
10 reps x 8 plates and finally
10 toe/calf raises...phew! Two sets of that.
cardio - nothing postWO but I went for a 30min walk earlier in the day when I got to work because it was so beautiful and I didn't feel like working (before eating breakfast)
snowpatrol123
New member
Weight 215
It took FOREVER for me to fall asleep but when I finally did, I slept like a baby...so at least 6 solid hours, better than usual lately
Unfortunately there's something wrong with my tricep, either a tear or potentially a bad pin...it's been bugging me a few days so if it's any worse tomorrow I'll go see a doctor
Decent day at work, I accomplished some stuff and the owner of the dyno where my streetbike was actually drove it 3.5hrs in his trailer up to deliver it to me
Since Mrs.SP had the afternoon off, I drove home, dropped off my car and she drove me back to work with my helmet...little did I realize there were some ominous clouds in the distance
Headed to powerhouse to meet a friend for a chest workout afterwards just as things were getting dark and blustery...
Thu - chest/delts/abs/calves (skipped tris...universe wk9)
warmup - incline treadmill
HSPL chest press - warmup then four working sets, pyramiding weight up for 12/10/8/6 reps per set...full lockout/hard flex on every rep
unsupported hanging leg raise - four sets, 16/17/18/20 reps per set respectively
slight-decline DB press - 3 sets of 10, full ROM
pec dec - three sets of 15/12/10 full reps with a hard squeeze/hold on every contraction, pyramiding weight up...also 10 partials from the stretch position on each set
rear delt/reverse pec dec - four sets, pyramiding weight also...20/15/10/8 reps per set, really heavy by the final set
seated side lateral DB raise - four sets of 12 reps, as heavy as possible while maintaining clean/strict form
HSPL shoulder press - three sets of 10-12 with a hard lockout at the top of each
seated calf press machine - not a calf raise, more of a toe press....four sets of 20 reps followed by a 20sec hard stretch
+++
superset dorsiflexion - bodyweight to failure after each set of calf raises, got nearly 70 reps each time
cardio - since I rode to powerhouse, due to crazy rain/thunderstorm I ended up doing my cardio there rather than going to the rec centre...45mins on a steep (20-30degree) incline treadmill postWO
posing - I engaged a good friend who's won best poser a few times to help me dial things in these last few weeks, after I'd finished my cardio the rain died down and I rode to the rec centre and did a 90min posing session
Starting to feel closer to ready at least in the right lighting:
It took FOREVER for me to fall asleep but when I finally did, I slept like a baby...so at least 6 solid hours, better than usual lately
Unfortunately there's something wrong with my tricep, either a tear or potentially a bad pin...it's been bugging me a few days so if it's any worse tomorrow I'll go see a doctor
Decent day at work, I accomplished some stuff and the owner of the dyno where my streetbike was actually drove it 3.5hrs in his trailer up to deliver it to me
Since Mrs.SP had the afternoon off, I drove home, dropped off my car and she drove me back to work with my helmet...little did I realize there were some ominous clouds in the distance
Headed to powerhouse to meet a friend for a chest workout afterwards just as things were getting dark and blustery...
Thu - chest/delts/abs/calves (skipped tris...universe wk9)
warmup - incline treadmill
HSPL chest press - warmup then four working sets, pyramiding weight up for 12/10/8/6 reps per set...full lockout/hard flex on every rep
unsupported hanging leg raise - four sets, 16/17/18/20 reps per set respectively
slight-decline DB press - 3 sets of 10, full ROM
pec dec - three sets of 15/12/10 full reps with a hard squeeze/hold on every contraction, pyramiding weight up...also 10 partials from the stretch position on each set
rear delt/reverse pec dec - four sets, pyramiding weight also...20/15/10/8 reps per set, really heavy by the final set
seated side lateral DB raise - four sets of 12 reps, as heavy as possible while maintaining clean/strict form
HSPL shoulder press - three sets of 10-12 with a hard lockout at the top of each
seated calf press machine - not a calf raise, more of a toe press....four sets of 20 reps followed by a 20sec hard stretch
+++
superset dorsiflexion - bodyweight to failure after each set of calf raises, got nearly 70 reps each time
cardio - since I rode to powerhouse, due to crazy rain/thunderstorm I ended up doing my cardio there rather than going to the rec centre...45mins on a steep (20-30degree) incline treadmill postWO
posing - I engaged a good friend who's won best poser a few times to help me dial things in these last few weeks, after I'd finished my cardio the rain died down and I rode to the rec centre and did a 90min posing session
Starting to feel closer to ready at least in the right lighting:
snowpatrol123
New member
Weight 217
I easily had a pot of coffee in me by the time I weighed in so I wasn't surprised this was a little higher
My tricep is still hurting but not quite as bad as yesterday which is enough for me to wait at least another day before getting it looked at
And, I'm not quite recovered from this cold...still blowing my nose every 5 minutes but the other symptoms seem to be ameliorating
Fri - back/bis/abs (added light triceps, pump day - universe wk9)
warmup - incline treadmill
seated low row - two warmup and four working sets of 10 reps, pyramiding weight up...heavy on the last one and letting it stretch me out
smith machine deadlift - four sets of 6 reps, flexing lats hard throughout the concentric and eccentric portions
+++
superset regular crunch - thirty reps per set, shortened ROM to keep tension on the abdominals for the whole set
wide-grip pullup - four bodyweight sets of 8-10 reps, as strict form as possible but I was starting to fatigue at this point...ugh
nautilus pullover machine - love the machine so I did it instead of DB pullovers, four sets of 12 reps
rope tricep pushdown - sets of 15 with a hard 1-2sec flex at the bottom of each rep, pyramiding weight up
+++
superset seated supinated DB curl - four sets of 12 reps, keeping palms facing up the entire time
since I added triceps I cut a few bicep sets out here, I may do a little more arms work tonight when I hit the rec centre for cardio...right now I was having trouble focusing so I changed, ate meal5 and rode home before I got too tired - winding down for a pre-evening nap, now
edit: got my nap in, washed down 40mcg of clen with some coffee and headed to the rec centre
cardio - 10 mins warmup on the indoor track, 30+ mins hard on the stair mill and another 5 minute cooldown on the track...shower, groceries and home eating my eggwhite omelette now
I easily had a pot of coffee in me by the time I weighed in so I wasn't surprised this was a little higher
My tricep is still hurting but not quite as bad as yesterday which is enough for me to wait at least another day before getting it looked at
And, I'm not quite recovered from this cold...still blowing my nose every 5 minutes but the other symptoms seem to be ameliorating
Fri - back/bis/abs (added light triceps, pump day - universe wk9)
warmup - incline treadmill
seated low row - two warmup and four working sets of 10 reps, pyramiding weight up...heavy on the last one and letting it stretch me out
smith machine deadlift - four sets of 6 reps, flexing lats hard throughout the concentric and eccentric portions
+++
superset regular crunch - thirty reps per set, shortened ROM to keep tension on the abdominals for the whole set
wide-grip pullup - four bodyweight sets of 8-10 reps, as strict form as possible but I was starting to fatigue at this point...ugh
nautilus pullover machine - love the machine so I did it instead of DB pullovers, four sets of 12 reps
rope tricep pushdown - sets of 15 with a hard 1-2sec flex at the bottom of each rep, pyramiding weight up
+++
superset seated supinated DB curl - four sets of 12 reps, keeping palms facing up the entire time
since I added triceps I cut a few bicep sets out here, I may do a little more arms work tonight when I hit the rec centre for cardio...right now I was having trouble focusing so I changed, ate meal5 and rode home before I got too tired - winding down for a pre-evening nap, now
edit: got my nap in, washed down 40mcg of clen with some coffee and headed to the rec centre
cardio - 10 mins warmup on the indoor track, 30+ mins hard on the stair mill and another 5 minute cooldown on the track...shower, groceries and home eating my eggwhite omelette now
Last edited:
snowpatrol123
New member
Weight 212
I'd be the tallest 212'er, ever probably...
Speaking of I don't know how many people are interested but the TO Pro show lineup is pretty interesting and while there's no live stream, you can follow the play by play @ the MD forum
IFBB Toronto SuperShow | News, Information & Live Play By Play
Had a....spotty sleep, at best, the wife essentially kicked me out of bed in her sleep, this cold still hasn't cleared up so I snore off and on and her sleep-self was NOT impressed last night
Futon wasn't super comfortable but at least I set up a fan so I had some airflow...got up early since I wasn't really sleeping anyways, went for a motorcycle ride, coffee then met a friend for leg day @ powerhouse
Sat - legs/calves (pump day - universe wk9)
warmup - incline treadmill
Today's workout was one big giant set, did three rounds as warmups to figure out good weights on the different machines then six 'working' rounds for a total of 24 work sets (and about 12 feeder/warmups) so while the workout looks pretty simple it was a pretty tough leg and LUNG day
Giant set - after warmups, all exercises were done consequetively with only enough time between exercises to move from machine to machine, and then approximately 3, maybe 4 mins recovery between rounds
1. seated leg extension - found a weight that just barely allowed 10 slow, hard reps with a good flex at the top of each
then immediately onto
2. plate loaded incline leg press - sets of 8 here, very slow tempo also, narrow+low stance and only going 3/4 of the way up (no lockout) for even more tension and blood flow restriction on the quads
straight over to
3. hack squat - there was no vertical leg press so we subbed this in, a steep ~60 degree old school (somewhat sketchy!) hack machine, also 8 reps per set but with a high+wide stance for more posterior chain activation
and finally
4. prone hamstring curl - nothing fancy here just sets of 15 controlled reps to finish off
Once again we did 3 warmup rounds and once the weights were about right, six "work" rounds which took just about everything I had in the tank out of me
standing calf raise - four sets of 10 full reps with a hard flex at the top, 10 partials from the stretch position and 10 sec hard stretch to finish off
+++
superset dorsiflexion - bodyweight to failure, basically 60-70 reps per set immediately after calf raises
cardio - none postWO because my legs were completely fried, but I did some posing with a friend I'm helping get ready for northerns (a week before my show) afterwards
posing - quarters and mandatories, ran through them a few times WITH the guy I'm helping (and had my training partner video) then spent another 30-45mins working on his posing solo
Quarter turns (2/2): http://www.youtube.com/watch?v=_BEcv1R794Y
I'd be the tallest 212'er, ever probably...
Speaking of I don't know how many people are interested but the TO Pro show lineup is pretty interesting and while there's no live stream, you can follow the play by play @ the MD forum
IFBB Toronto SuperShow | News, Information & Live Play By Play
Had a....spotty sleep, at best, the wife essentially kicked me out of bed in her sleep, this cold still hasn't cleared up so I snore off and on and her sleep-self was NOT impressed last night
Futon wasn't super comfortable but at least I set up a fan so I had some airflow...got up early since I wasn't really sleeping anyways, went for a motorcycle ride, coffee then met a friend for leg day @ powerhouse
Sat - legs/calves (pump day - universe wk9)
warmup - incline treadmill
Today's workout was one big giant set, did three rounds as warmups to figure out good weights on the different machines then six 'working' rounds for a total of 24 work sets (and about 12 feeder/warmups) so while the workout looks pretty simple it was a pretty tough leg and LUNG day
Giant set - after warmups, all exercises were done consequetively with only enough time between exercises to move from machine to machine, and then approximately 3, maybe 4 mins recovery between rounds
1. seated leg extension - found a weight that just barely allowed 10 slow, hard reps with a good flex at the top of each
then immediately onto
2. plate loaded incline leg press - sets of 8 here, very slow tempo also, narrow+low stance and only going 3/4 of the way up (no lockout) for even more tension and blood flow restriction on the quads
straight over to
3. hack squat - there was no vertical leg press so we subbed this in, a steep ~60 degree old school (somewhat sketchy!) hack machine, also 8 reps per set but with a high+wide stance for more posterior chain activation
and finally
4. prone hamstring curl - nothing fancy here just sets of 15 controlled reps to finish off
Once again we did 3 warmup rounds and once the weights were about right, six "work" rounds which took just about everything I had in the tank out of me
standing calf raise - four sets of 10 full reps with a hard flex at the top, 10 partials from the stretch position and 10 sec hard stretch to finish off
+++
superset dorsiflexion - bodyweight to failure, basically 60-70 reps per set immediately after calf raises
cardio - none postWO because my legs were completely fried, but I did some posing with a friend I'm helping get ready for northerns (a week before my show) afterwards
posing - quarters and mandatories, ran through them a few times WITH the guy I'm helping (and had my training partner video) then spent another 30-45mins working on his posing solo
Quarter turns (2/2): http://www.youtube.com/watch?v=_BEcv1R794Y
Last edited:
snowpatrol123
New member
Weight 211
Had some stuff to do early this morning but hit the gym around noon for a mediocre arms workout...
I just can't get excited about training them on the best of days, and lately I haven't been having the best of days in the gym
Got er' done though, home for eggwhite omelette and a nap before I do some cardio then inlaws for dinner (grilled chicken for this jabroni)
Sun - arms/abs/calves (optional - mountain dog stuff)
warmup - incline treadmill
tricep rope pushdown - pyramiding weight up doing sets of 15 with a hard 1-2sec flex at the bottom of each rep until I couldn't maintain the flex, on about the last two sets...8 sets total here
unsupported hanging leg raise - four sets of 15
+++
superset rope crunch - 15 reps, heavy (full stack) after each set of leg raises
CGBP - pyramiding weight slightly here too, did 12/12/10/8 reps (four work sets)
+++
superset hammer DB curl - my forearm tendinitis was bugging me a bit so I stuck to hammer/neutral and EZ bar stuff today for biceps...did five sets of 15 reps, slightly increasing weight each set
overhead tricep rope extension - five sets of 15, only going to 3/4 lockout but making sure to get a full stretch at the bottom of each rep
+++
superset EZ-bar reverse curl - four sets of 20
cross-body DB curl - four sets of 15, as heavy as possible with slight body english on the last 2-3 reps
seated toe-press/calf raise machine - four sets of 20 reps with a hard flex at the top of each followed by a 20 sec stretch
+++
superset dorsiflexion - bodyweight to failure after each set of calf raises
weekly progress shots - I had to leave early so Mrs.SP was extra happy to wake up and take these for me, love her to death...hamstrings coming in tho: Jun5/2016 - 3 weeks out - Album on Imgur
edit: had dinner at the inlaws (yayyyy chicken! honestly I'm not complaining it's nice of them to consider me like that)
cardio - took my pre-cardio clen/gh frag and headed to the rec centre...usual laps then 30mins hard on the stair mill, cool down on the track, shower, more fucking groceries and home for meal prep!
Had some stuff to do early this morning but hit the gym around noon for a mediocre arms workout...
I just can't get excited about training them on the best of days, and lately I haven't been having the best of days in the gym
Got er' done though, home for eggwhite omelette and a nap before I do some cardio then inlaws for dinner (grilled chicken for this jabroni)
Sun - arms/abs/calves (optional - mountain dog stuff)
warmup - incline treadmill
tricep rope pushdown - pyramiding weight up doing sets of 15 with a hard 1-2sec flex at the bottom of each rep until I couldn't maintain the flex, on about the last two sets...8 sets total here
unsupported hanging leg raise - four sets of 15
+++
superset rope crunch - 15 reps, heavy (full stack) after each set of leg raises
CGBP - pyramiding weight slightly here too, did 12/12/10/8 reps (four work sets)
+++
superset hammer DB curl - my forearm tendinitis was bugging me a bit so I stuck to hammer/neutral and EZ bar stuff today for biceps...did five sets of 15 reps, slightly increasing weight each set
overhead tricep rope extension - five sets of 15, only going to 3/4 lockout but making sure to get a full stretch at the bottom of each rep
+++
superset EZ-bar reverse curl - four sets of 20
cross-body DB curl - four sets of 15, as heavy as possible with slight body english on the last 2-3 reps
seated toe-press/calf raise machine - four sets of 20 reps with a hard flex at the top of each followed by a 20 sec stretch
+++
superset dorsiflexion - bodyweight to failure after each set of calf raises
weekly progress shots - I had to leave early so Mrs.SP was extra happy to wake up and take these for me, love her to death...hamstrings coming in tho: Jun5/2016 - 3 weeks out - Album on Imgur
edit: had dinner at the inlaws (yayyyy chicken! honestly I'm not complaining it's nice of them to consider me like that)
cardio - took my pre-cardio clen/gh frag and headed to the rec centre...usual laps then 30mins hard on the stair mill, cool down on the track, shower, more fucking groceries and home for meal prep!
Last edited:
snowpatrol123
New member
Weight 216
Busy, but somehow still boring day at work...had to leave a bit early to get my training + cardio in
Forgot my postWO meal at work so I had to stoop to a double meat/no cheese or sauce 6" turkey sub...ugh
Mon - chest/delts/abs (pump day - universe wk10/3 weeks out!)
warmup - indoor track
rear delt/reverse pec dec - one warmup set then five working sets, pyramiding weight up by 5lbs each time...30/25/20/15/10 reps respectively
seated side lateral DB raise - four sets of 10 reps with strict form, added 10 partials after the full reps on the 3rd and 4th set
machine chest press - pyramiding weight up doing sets of 8 until I couldn't get 8 reps, lost another plate (two away from the full stack now, lol)
+++
superset ab machine - four sets, increasing weight here too and doing 25/20/15/10 reps per set
pec dec - three sets of 10 with a hard 1-2 sec flex on each rep, added 10 partials from the stretch position on the 2nd and 3rd sets
flat BB press - the instruction was to load 225 and do as many sets as necessary to get 30 reps...normally I could do that in two, MAYBE three but it took five...ouch
assist-machine tricep pushdown - three sets of 12 with the full stack
cardio - hopped on the stairmill immediately postWO and did 30mins then a few laps around the track to cool down before showering and heading to see X-men with some buddies
Busy, but somehow still boring day at work...had to leave a bit early to get my training + cardio in
Forgot my postWO meal at work so I had to stoop to a double meat/no cheese or sauce 6" turkey sub...ugh
Mon - chest/delts/abs (pump day - universe wk10/3 weeks out!)
warmup - indoor track
rear delt/reverse pec dec - one warmup set then five working sets, pyramiding weight up by 5lbs each time...30/25/20/15/10 reps respectively
seated side lateral DB raise - four sets of 10 reps with strict form, added 10 partials after the full reps on the 3rd and 4th set
machine chest press - pyramiding weight up doing sets of 8 until I couldn't get 8 reps, lost another plate (two away from the full stack now, lol)
+++
superset ab machine - four sets, increasing weight here too and doing 25/20/15/10 reps per set
pec dec - three sets of 10 with a hard 1-2 sec flex on each rep, added 10 partials from the stretch position on the 2nd and 3rd sets
flat BB press - the instruction was to load 225 and do as many sets as necessary to get 30 reps...normally I could do that in two, MAYBE three but it took five...ouch
assist-machine tricep pushdown - three sets of 12 with the full stack
cardio - hopped on the stairmill immediately postWO and did 30mins then a few laps around the track to cool down before showering and heading to see X-men with some buddies
snowpatrol123
New member
Weight 213
Early dentist so they could take an impression for a crown, straight to work, afternoon nap then headed to powerhouse for a back workout
Tue - back/biceps/abs/calves (base - universe wk10)
warmup - incline treadmill
one-arm supinated cable row - four sets of 10 per arm
unsupported hanging leg raise - four sets of 15
+++
superset rope crunch - 15 reps after each set of leg raises
ultra-wide grip pullup - four sets of 8, as slow as possible while still getting all the reps in, then a 20sec hang after each set
smith deadlift - four sets of 6, same technique as I've been doing for the last month squeezing the lats hard throughout the entire rep
nautilius pullover machine - used this instead of doing DB pullovers, four sets of 8 slow, heavy reps
EZ-bar curl - three sets, 12/10/8 reps increasing weight on each set
+++
superset standing calf raise - three sets of 10 full reps with a hard flex/hold at the top, then 10 partials from the stretch position and finally a 10sec hard stretch to finish each set
Fairly concise workout but felt better to finish up before I completely ran out of gas...ate my planned fish & rice postWO and home for a quick nap before I head to the rec centre for cardio
edit: didn't get my second nap in, spent some time with Mrs.SP instead then hit the gym for cardio and posing
cardio - 10mins warmup on the track, 30mins hard on the stair mill and then 5mins cool down on the track....15mins of posing, shower, peptides and home
Early dentist so they could take an impression for a crown, straight to work, afternoon nap then headed to powerhouse for a back workout
Tue - back/biceps/abs/calves (base - universe wk10)
warmup - incline treadmill
one-arm supinated cable row - four sets of 10 per arm
unsupported hanging leg raise - four sets of 15
+++
superset rope crunch - 15 reps after each set of leg raises
ultra-wide grip pullup - four sets of 8, as slow as possible while still getting all the reps in, then a 20sec hang after each set
smith deadlift - four sets of 6, same technique as I've been doing for the last month squeezing the lats hard throughout the entire rep
nautilius pullover machine - used this instead of doing DB pullovers, four sets of 8 slow, heavy reps
EZ-bar curl - three sets, 12/10/8 reps increasing weight on each set
+++
superset standing calf raise - three sets of 10 full reps with a hard flex/hold at the top, then 10 partials from the stretch position and finally a 10sec hard stretch to finish each set
Fairly concise workout but felt better to finish up before I completely ran out of gas...ate my planned fish & rice postWO and home for a quick nap before I head to the rec centre for cardio
edit: didn't get my second nap in, spent some time with Mrs.SP instead then hit the gym for cardio and posing
cardio - 10mins warmup on the track, 30mins hard on the stair mill and then 5mins cool down on the track....15mins of posing, shower, peptides and home
Last edited:
snowpatrol123
New member
Weight 211
Good day today, slept in and went to work for a bit then met a friend who's a national level competitor, also heavyweight and 6.5 instead of 2.5 weeks out
We went for lunch at cool place that weighs your food then cooks it, if you guess the weight it's free...I was only off by $0.02 literally so I got a 25% discount at least
Talked shop, he's a very friendly and humble guy who has very similar views on training, nutrition and supplementation so he's very easy to get along with
Afterwards I fit an afternoon nap in at work, a couple more meals then headed to powerhouse to help a friend with posing, then did some cardio while waiting for my sister
Trained legs with her, extremely hard session then did a bit of posing afterwards too, mostly focused on giving her some feedback despite the fact that I'm no bikini-master
Wed - legs/calves (base day - universe wk10)
warmup - incline treadmill
prone hamstring curl - three warmup sets of 15 reps, then three working sets of 10 reps where 10 was failure (with good form) and then 20 sec iso-hold to finish each set
cybex (heavy) incline leg press - I foolishly tried to match the plates/reps John wrote down in the workout despite knowing this leg press was heavier than typical and almost died...
10 reps x 1 plate per side (90lbs + sled...150? 200?)
10 reps x 2 plates (180lbs)
10 x 3 plates (270)
10 x 4 plates (360)
10 x 5 plates (450)
10 x 6 plates (540)
10 x 7 plates (630)...at this point he starts getting crazy
15 reps x 7 plates (630)...tough but ok
20 reps x 8 plates (720)...just barely managed to bust these out without stopping
25 reps x 9 plates per side (810 + sled!)...this is where I almost died, had to rest/pause with short pauses twice to get all 25 reps out
As tough as that was on the legs, it's even harder on the lungs...even with the cardio I've been doing, this lingering cold/cough aren't helping at all
platz-style hack squat - using just the machine/sled weight, did three sets of 10/12/15 reps respectively
+++
superset sumo hack squat - used a second hack squat with two plates per side and matched the reps immediately after the platz hacks (10/12/15 per set)
box lunges - this is where you hold a weight (I used 25/35/45lbs plates, increasing per set) and 'lunge' with your front leg elevated on a low box to get an extra set...3 sets of 12 reps per leg
standing calf raise - three sets of 10 full reps, 10 partials from the stretch position and a hard 10 sec stretch at the end of each set
+++
superset adductor machine - one warmup and three working sets of 15 reps each
cardio - 40mins moderate effort on the incline treadmill, just a 5 to 10 degree incline (back and forth every 5 mins) @ 3.5mph
Good day today, slept in and went to work for a bit then met a friend who's a national level competitor, also heavyweight and 6.5 instead of 2.5 weeks out
We went for lunch at cool place that weighs your food then cooks it, if you guess the weight it's free...I was only off by $0.02 literally so I got a 25% discount at least
Talked shop, he's a very friendly and humble guy who has very similar views on training, nutrition and supplementation so he's very easy to get along with
Afterwards I fit an afternoon nap in at work, a couple more meals then headed to powerhouse to help a friend with posing, then did some cardio while waiting for my sister
Trained legs with her, extremely hard session then did a bit of posing afterwards too, mostly focused on giving her some feedback despite the fact that I'm no bikini-master
Wed - legs/calves (base day - universe wk10)
warmup - incline treadmill
prone hamstring curl - three warmup sets of 15 reps, then three working sets of 10 reps where 10 was failure (with good form) and then 20 sec iso-hold to finish each set
cybex (heavy) incline leg press - I foolishly tried to match the plates/reps John wrote down in the workout despite knowing this leg press was heavier than typical and almost died...
10 reps x 1 plate per side (90lbs + sled...150? 200?)
10 reps x 2 plates (180lbs)
10 x 3 plates (270)
10 x 4 plates (360)
10 x 5 plates (450)
10 x 6 plates (540)
10 x 7 plates (630)...at this point he starts getting crazy
15 reps x 7 plates (630)...tough but ok
20 reps x 8 plates (720)...just barely managed to bust these out without stopping
25 reps x 9 plates per side (810 + sled!)...this is where I almost died, had to rest/pause with short pauses twice to get all 25 reps out
As tough as that was on the legs, it's even harder on the lungs...even with the cardio I've been doing, this lingering cold/cough aren't helping at all
platz-style hack squat - using just the machine/sled weight, did three sets of 10/12/15 reps respectively
+++
superset sumo hack squat - used a second hack squat with two plates per side and matched the reps immediately after the platz hacks (10/12/15 per set)
box lunges - this is where you hold a weight (I used 25/35/45lbs plates, increasing per set) and 'lunge' with your front leg elevated on a low box to get an extra set...3 sets of 12 reps per leg
standing calf raise - three sets of 10 full reps, 10 partials from the stretch position and a hard 10 sec stretch at the end of each set
+++
superset adductor machine - one warmup and three working sets of 15 reps each
cardio - 40mins moderate effort on the incline treadmill, just a 5 to 10 degree incline (back and forth every 5 mins) @ 3.5mph
snowpatrol123
New member
Weight 214
Thu - chest/delts/tris/abs (pump day - universe wk10)
warmup - indoor track
rear delt/reverse pec dec - two warmup sets of 20, then five working sets increasing weight by 5lbs each time for 30/25/20/15/10 reps, with a 10 sec isohold at the end of each set
unsupported hanging leg raise - four sets of 15
+++
superset rope crunch - 15 reps after each set of leg raises, except for the last...someone snagged the rope while I was leg raising
seated side lateral DB raise - four sets of 10 reps, on the fourth set I did 15 partials which absolutely lit my delts up
machine chest press - four working sets to failure, with four or five partials tacked on afterwards...pyramided weight up on the first three and kept it there for the fourth...12/10/7/5 reps
incline DB press - couldn't get the incline barbell bench so I used DBs and did one feeler set then three sets of 8 reps, increasing weight on each and failed right at 8 on the final set
pec dec - three sets of 10 plus 20 partials from the stretch position on the final set
seated shoulder press - two sets of 15 reps with a 2 sec flex at the top of every rep
assist machine tricep pushdown - five sets of 15 reps, added a 10 sec isohold midway through the range of motion at the end of the fourth and fifth sets
cardio - hopped on a stair mill right away and did 30mins hard immediately postWO then a few laps to cool down
Went and heated up my postWO meal, scarfed it down quickly then got changed into my new posing trunks for posing practice...almost 90 minutes of hard work there, finally home and eating my eggwhite omelette while I type this out and get ready for bed.
Please forgive the fucked up suit position on the back shots...it's brand new and I wasn't used to how it was sitting on my ass
Thu - chest/delts/tris/abs (pump day - universe wk10)
warmup - indoor track
rear delt/reverse pec dec - two warmup sets of 20, then five working sets increasing weight by 5lbs each time for 30/25/20/15/10 reps, with a 10 sec isohold at the end of each set
unsupported hanging leg raise - four sets of 15
+++
superset rope crunch - 15 reps after each set of leg raises, except for the last...someone snagged the rope while I was leg raising
seated side lateral DB raise - four sets of 10 reps, on the fourth set I did 15 partials which absolutely lit my delts up
machine chest press - four working sets to failure, with four or five partials tacked on afterwards...pyramided weight up on the first three and kept it there for the fourth...12/10/7/5 reps
incline DB press - couldn't get the incline barbell bench so I used DBs and did one feeler set then three sets of 8 reps, increasing weight on each and failed right at 8 on the final set
pec dec - three sets of 10 plus 20 partials from the stretch position on the final set
seated shoulder press - two sets of 15 reps with a 2 sec flex at the top of every rep
assist machine tricep pushdown - five sets of 15 reps, added a 10 sec isohold midway through the range of motion at the end of the fourth and fifth sets
cardio - hopped on a stair mill right away and did 30mins hard immediately postWO then a few laps to cool down
Went and heated up my postWO meal, scarfed it down quickly then got changed into my new posing trunks for posing practice...almost 90 minutes of hard work there, finally home and eating my eggwhite omelette while I type this out and get ready for bed.
Please forgive the fucked up suit position on the back shots...it's brand new and I wasn't used to how it was sitting on my ass
snowpatrol123
New member
Weight 210
Friday! Short day at work today, got what I needed done then took a nice nap too
I met up with my national heavyweight bodybuilder friend for a coffee, some bullshitting and going over my last two weeks pre-contest plan
Nice weather so I got my motorcycle, went for a spin...visited mrs.SP at her work then had a coffee on whyte ave before hitting the gym
Everything fell apart at that point...the tank top I'd grabbed was HERS not mine, and I didn't have my workout hat with me....FUCK
I just barely managed to make it through the workout but I was definitely not pleased
Fri - back/abs (pump day - universe wk10)
warmup - incline treadmill
seated one-arm row - did these pronated this week, warmup then four work sets of 12 reps per arm
unsupported hanging leg raise - four sets of 15
+++
superset rope crunch - 15 reps after each set of leg raises
smith machine deadlift - five sets of 6 reps pulling strictly with the lats and keeping them tense throughout the entire movement
narrow grip chinup - three sets, first set was 10, then I added some weight and got 8, added more weight and got 8 slightly sloppy reps on the last set
nautilus pullover machine - used this instead of a DB again, and did four working sets of 12 reps
...biceps are included in the workout plan for today, however I was running short on time if I wanted to tan so I'm planning to do a quick bicep and possibly tricep workout when I go to the rec centre for cardio this evening with Mrs.SP
edit: well we went to the rec centre and still couldn't find my damn workout hat, but at least I had a tank top with me this time...
supinated bicep curl - four sets of 12, pyramiding weight up
cross-body DB curl - two sets of 8, heavy
rope tricep pushdown - two sets of 8, also heavy after a warmup
+++
superset reverse grip tricep pushdown - 8 reps after the working sets of rope pushdown
cardio - 5 mins around the track then 30mins hard on the stair mill and another 5-10mins to cooldown on the track, again...hit the showers, groceries then home time.
Omelette and last weekend's episode of Preacher on the menu now...
Friday! Short day at work today, got what I needed done then took a nice nap too
I met up with my national heavyweight bodybuilder friend for a coffee, some bullshitting and going over my last two weeks pre-contest plan
Nice weather so I got my motorcycle, went for a spin...visited mrs.SP at her work then had a coffee on whyte ave before hitting the gym
Everything fell apart at that point...the tank top I'd grabbed was HERS not mine, and I didn't have my workout hat with me....FUCK
I just barely managed to make it through the workout but I was definitely not pleased
Fri - back/abs (pump day - universe wk10)
warmup - incline treadmill
seated one-arm row - did these pronated this week, warmup then four work sets of 12 reps per arm
unsupported hanging leg raise - four sets of 15
+++
superset rope crunch - 15 reps after each set of leg raises
smith machine deadlift - five sets of 6 reps pulling strictly with the lats and keeping them tense throughout the entire movement
narrow grip chinup - three sets, first set was 10, then I added some weight and got 8, added more weight and got 8 slightly sloppy reps on the last set
nautilus pullover machine - used this instead of a DB again, and did four working sets of 12 reps
...biceps are included in the workout plan for today, however I was running short on time if I wanted to tan so I'm planning to do a quick bicep and possibly tricep workout when I go to the rec centre for cardio this evening with Mrs.SP
edit: well we went to the rec centre and still couldn't find my damn workout hat, but at least I had a tank top with me this time...
supinated bicep curl - four sets of 12, pyramiding weight up
cross-body DB curl - two sets of 8, heavy
rope tricep pushdown - two sets of 8, also heavy after a warmup
+++
superset reverse grip tricep pushdown - 8 reps after the working sets of rope pushdown
cardio - 5 mins around the track then 30mins hard on the stair mill and another 5-10mins to cooldown on the track, again...hit the showers, groceries then home time.
Omelette and last weekend's episode of Preacher on the menu now...
Last edited:
snowpatrol123
New member
Weight 209
Well, the good news is I watched legend, Preacher s1e2 and about 90mins of youtube videos last night
The bad news is that came at the expense of sleep, or rather, when I couldn't sleep
I actually have had a good day so far, my usual morning errands, coffee while people watching then helping a friend with posing
After that I had a preWO oats/isolate combo while waiting for my sister who was quite late as usual, so I ended up doing some cardio
Eventually she showed up and we crushed legs, discussed our gameplan for the remaining two weeks before the competition and chatted with a few friends who'd just come from watching a different show
Sat - legs/calves (pump day - universe wk10)
warmup - incline treadmill
prone hamstring curl - this was very similar to last week, four warmup sets of 15 pyramiding weight up...they ended up being pretty tough, then three working sets of 10 reps plus 20sec isoholds at the end with just weight resistance on the first set, moderate pressure from the partner pushing down on the machine on the second set and quite a bit of added resistance on the third and final set
seated adductor machine - added this in since it was right there, one warmup set and three or four working sets of 15 reps with the whole stack as usual, nice and slow so as to not pull or injure anything
cybex (heavy-ass) incline leg press - did the usual pyramid here except with 25 reps per set which generated a pretty crazy pump and a lot of hard breathing
25 reps x 2 plates per side (180lbs + heavy sled...)
25 x 3 plates (270+)
25 x 4 (360)
25 x 5 (450)
25 x 6 (540)...this was tough but I got them all in one round so I decided to do one more
20+5 x 7 (630)...had to do a quick rest/pause after 20 reps, just three or five quick breaths with my knees locked out then got the remaining reps
sumo-stance hack squat - did these super slow and super high/wide with a moderate weight, just 1 plate per side but it was a crazy burn on the vastus lateralus...did four sets of 8-10 reps each
smith split squat - did six reps on one leg, six on the other then repeated six on the first and six on the second for a total of 12 reps per leg, four working sets...pyramiding weight up slightly on each
donkey calf/toe-press machine - four sets of 20 with a hard flex at the top of every rep followed by a 20 sec stretch
+++
superset lunges onto a box - lunging forward holding a plate with the fore foot on a 4" platform, did three sets of 10 reps per leg
cardio - as I mentioned earlier I ended up doing some preWO cardio, since I hate the stair"master" they have at powerhouse I did 35mins on the incline treadmill at 5 degree incline / 3-4mph
Well, the good news is I watched legend, Preacher s1e2 and about 90mins of youtube videos last night
The bad news is that came at the expense of sleep, or rather, when I couldn't sleep
I actually have had a good day so far, my usual morning errands, coffee while people watching then helping a friend with posing
After that I had a preWO oats/isolate combo while waiting for my sister who was quite late as usual, so I ended up doing some cardio
Eventually she showed up and we crushed legs, discussed our gameplan for the remaining two weeks before the competition and chatted with a few friends who'd just come from watching a different show
Sat - legs/calves (pump day - universe wk10)
warmup - incline treadmill
prone hamstring curl - this was very similar to last week, four warmup sets of 15 pyramiding weight up...they ended up being pretty tough, then three working sets of 10 reps plus 20sec isoholds at the end with just weight resistance on the first set, moderate pressure from the partner pushing down on the machine on the second set and quite a bit of added resistance on the third and final set
seated adductor machine - added this in since it was right there, one warmup set and three or four working sets of 15 reps with the whole stack as usual, nice and slow so as to not pull or injure anything
cybex (heavy-ass) incline leg press - did the usual pyramid here except with 25 reps per set which generated a pretty crazy pump and a lot of hard breathing
25 reps x 2 plates per side (180lbs + heavy sled...)
25 x 3 plates (270+)
25 x 4 (360)
25 x 5 (450)
25 x 6 (540)...this was tough but I got them all in one round so I decided to do one more
20+5 x 7 (630)...had to do a quick rest/pause after 20 reps, just three or five quick breaths with my knees locked out then got the remaining reps
sumo-stance hack squat - did these super slow and super high/wide with a moderate weight, just 1 plate per side but it was a crazy burn on the vastus lateralus...did four sets of 8-10 reps each
smith split squat - did six reps on one leg, six on the other then repeated six on the first and six on the second for a total of 12 reps per leg, four working sets...pyramiding weight up slightly on each
donkey calf/toe-press machine - four sets of 20 with a hard flex at the top of every rep followed by a 20 sec stretch
+++
superset lunges onto a box - lunging forward holding a plate with the fore foot on a 4" platform, did three sets of 10 reps per leg
cardio - as I mentioned earlier I ended up doing some preWO cardio, since I hate the stair"master" they have at powerhouse I did 35mins on the incline treadmill at 5 degree incline / 3-4mph
snowpatrol123
New member
Weight 207
This was a dehydrated/morning weight, but still - lower than I wanted to go...
I won't do anything drastic this week but at the same time, I'm not going to drop carbs further like I'd planned
I made a commitment to go indoor kart racing with a friend who's birthday was last week so I had to get up early and hit the gym to make sure I'd get both a workout and cardio session in today
Nap soon, then dinner at my parents'....cardio, groceries then the dreaded meal prep for the week
Sun - arms/abs/calves (optional - mountaindog exercises/2wks out)
warmup - incline treadmill and spin bike
supinated DB curl - did both arms at the same time, pyramiding weight up with a 20/16/12/10/8/6 rep scheme for six sets total
unsupported hanging leg raise - four sets of 15
+++
rope crunch - 15 reps after each set of leg raises
rope tricep pushdown - pyramding weight with the same rep scheme as the DB curls
+++
superset overhead tricep rope extension - did 15 reps to 3/4 lockout after the last four sets of tricep pushdowns to burn out my tris
standing calf raise - four 'calf killer' sets, where I do 10 full reps, 10 sec isohold at the top, then repeat that two more times for a total of 30 reps + 30 seconds of iso hold per set
cross-body DB curl - four sets of 12 per arm, alternating on each rep
+++
superset reverse EZ-bar curl - did these immediately after the cross-body DB curls, increasing reps on each set to really burn out the biceps and forearms...12/15/18/20 reps
hyperextension - two bodyweight sets to failure
weekly progress pics - mrs.SP did the honours as usual this morning before I headed to the gym then I took a few after my workout trying to flex my serratus/obliques(?): June 12/2016 - 2 weeks out - Album on Imgur
edit: had dinner with my parents, napped a whole bunch...still felt like dogshit but managed to drag myself to the rec centre and punch out my cardio
cardio - 10mins warmup on the track, 30mins hard on the stair mill then the rec centre was closing so I had to hit the showers right away...cooking sole, haddock and rice right now
This was a dehydrated/morning weight, but still - lower than I wanted to go...
I won't do anything drastic this week but at the same time, I'm not going to drop carbs further like I'd planned
I made a commitment to go indoor kart racing with a friend who's birthday was last week so I had to get up early and hit the gym to make sure I'd get both a workout and cardio session in today
Nap soon, then dinner at my parents'....cardio, groceries then the dreaded meal prep for the week
Sun - arms/abs/calves (optional - mountaindog exercises/2wks out)
warmup - incline treadmill and spin bike
supinated DB curl - did both arms at the same time, pyramiding weight up with a 20/16/12/10/8/6 rep scheme for six sets total
unsupported hanging leg raise - four sets of 15
+++
rope crunch - 15 reps after each set of leg raises
rope tricep pushdown - pyramding weight with the same rep scheme as the DB curls
+++
superset overhead tricep rope extension - did 15 reps to 3/4 lockout after the last four sets of tricep pushdowns to burn out my tris
standing calf raise - four 'calf killer' sets, where I do 10 full reps, 10 sec isohold at the top, then repeat that two more times for a total of 30 reps + 30 seconds of iso hold per set
cross-body DB curl - four sets of 12 per arm, alternating on each rep
+++
superset reverse EZ-bar curl - did these immediately after the cross-body DB curls, increasing reps on each set to really burn out the biceps and forearms...12/15/18/20 reps
hyperextension - two bodyweight sets to failure
weekly progress pics - mrs.SP did the honours as usual this morning before I headed to the gym then I took a few after my workout trying to flex my serratus/obliques(?): June 12/2016 - 2 weeks out - Album on Imgur
edit: had dinner with my parents, napped a whole bunch...still felt like dogshit but managed to drag myself to the rec centre and punch out my cardio
cardio - 10mins warmup on the track, 30mins hard on the stair mill then the rec centre was closing so I had to hit the showers right away...cooking sole, haddock and rice right now
Last edited:
snowpatrol123
New member
Weight 210
Monday monday monday...good day at work, felt alright and got a few naps in
Headed to powerhouse afterwards and ended up dragging ass through a pretty pathetic chest/shoulder workout
Not upset about it, just realistic..it'll happen at this stage in the game
Mon - chest/delts/abs (base day - universe wk11/2wks out)
warmup - incline treadmill
rear delt/reverse pec dec - two sets of 20 reps to warmup, then three sets of 20 reps with a hard flex on each rep
unsupported hanging leg raise - four sets of 16
+++
superset rope crunch - 16 reps after each set of leg raises
seated side lateral DB raise - three sets of 10 reps, with 5 partials tacked on for the second and third set
HSPL chest press - pyramiding weight up doing sets of 8 reps with a hard flex on each rep, pyramiding weight up for a few warmup then about four working sets
slight-incline DB press - three sets of 10...these were absolutely pathetic, I won't even mention the weights I was pressing
incline BB press - three sets of 10, minimal rest because I had very light weight on the bar and wasn't feeling it at this point
No pump, was quite hungry and that was it for the prescribed workout so I changed, ate my postWO fish and rice then hopped on my bike and headed to the rec centre for cardio before posing practice
cardio - quick warmup on the indoor track then 30mins hard on the stair mill, instead of a cooldown on the track I went downstairs and hopped in the hot tub for ten minutes
posing - met with my friend who's helping me dial things in the last few weeks here and did a shorter, but still hard 30min posing session...by that point I was starving and had to get home to eat
Monday monday monday...good day at work, felt alright and got a few naps in
Headed to powerhouse afterwards and ended up dragging ass through a pretty pathetic chest/shoulder workout
Not upset about it, just realistic..it'll happen at this stage in the game
Mon - chest/delts/abs (base day - universe wk11/2wks out)
warmup - incline treadmill
rear delt/reverse pec dec - two sets of 20 reps to warmup, then three sets of 20 reps with a hard flex on each rep
unsupported hanging leg raise - four sets of 16
+++
superset rope crunch - 16 reps after each set of leg raises
seated side lateral DB raise - three sets of 10 reps, with 5 partials tacked on for the second and third set
HSPL chest press - pyramiding weight up doing sets of 8 reps with a hard flex on each rep, pyramiding weight up for a few warmup then about four working sets
slight-incline DB press - three sets of 10...these were absolutely pathetic, I won't even mention the weights I was pressing
incline BB press - three sets of 10, minimal rest because I had very light weight on the bar and wasn't feeling it at this point
No pump, was quite hungry and that was it for the prescribed workout so I changed, ate my postWO fish and rice then hopped on my bike and headed to the rec centre for cardio before posing practice
cardio - quick warmup on the indoor track then 30mins hard on the stair mill, instead of a cooldown on the track I went downstairs and hopped in the hot tub for ten minutes
posing - met with my friend who's helping me dial things in the last few weeks here and did a shorter, but still hard 30min posing session...by that point I was starving and had to get home to eat
snowpatrol123
New member
Weight 208
Had to get up early to drive to the dealership with mrs.SP and drop her SUV off for some maintenance
Drove her all the way across the city to work...then all the way back across the city to my work...
Nap, work, eat, repeat...then home for another nap before hitting powerhouse with a buddy
Tue - back/abs (base day - universe wk11)
HSPL chest-supported low row - five sets of 10 with a hard squeeze on every rep, pyramiding weight on every set
low cable row - using a neutral grip, did four sets of 10 with a 1-2sec hold at full contraction
nautilus pullover machine - four sets of 10
assist-machine pullup - two sets with wide grip and two sets with a narrow grip, ended each set with a 20 sec isohold at the top
unsupported hanging leg raise - three sets of 15
+++
superset rope crunch - 15 reps after each set of leg raises
cardio - left powerhouse and headed over to the rec centre to get my cardio in...did a few warmup laps then 30mins hard on the stairmill, another few laps to cooldown then hit the showers and home for my evening omelette
Shitty quality picture for some reason, serratus is coming out:
Had to get up early to drive to the dealership with mrs.SP and drop her SUV off for some maintenance
Drove her all the way across the city to work...then all the way back across the city to my work...
Nap, work, eat, repeat...then home for another nap before hitting powerhouse with a buddy
Tue - back/abs (base day - universe wk11)
HSPL chest-supported low row - five sets of 10 with a hard squeeze on every rep, pyramiding weight on every set
low cable row - using a neutral grip, did four sets of 10 with a 1-2sec hold at full contraction
nautilus pullover machine - four sets of 10
assist-machine pullup - two sets with wide grip and two sets with a narrow grip, ended each set with a 20 sec isohold at the top
unsupported hanging leg raise - three sets of 15
+++
superset rope crunch - 15 reps after each set of leg raises
cardio - left powerhouse and headed over to the rec centre to get my cardio in...did a few warmup laps then 30mins hard on the stairmill, another few laps to cooldown then hit the showers and home for my evening omelette
Shitty quality picture for some reason, serratus is coming out:
