SP's on/off-season log

[snowpatrol123]

Weight 224

Work was busy today, I managed to fit in a nap though and still got enough done that I should be able to cut things short before the long weekend tomorrow

I came home after work, swapped my car for a ducati and went for a ride...got some coffee even considered having a doughnut but went with a chicken wrap instead

So fuelled by questionable poultry I hit the gym...I ended up doing cardio while waiting for my brother in law to show up but he got stuck on a jobsite

Rather than trying to fit a whole chest and/or chest+delt workout into the remaining time I just did some arms, showered and home


Wed - arms/abs (light/pump workout)

warmup - indoor track

unsupported hanging leg raise - four sets of 15 reps, with a lap around the track in between each
+++
superset rope crunch - 15 reps after each set of leg raises

supinated alternating DB curl - five sets of 12, pyramiding weight up
+++
superset rope pushdown - five sets of 12, also pyramiding the weight up each set

reverse-grip EZ-bar curl - three sets of 15

seated tricep pushdown machine - three sets of 10, heavy

crossbody DB curl - one quadruple dropset

v-bar pushdown - triple dropset to burn out the triceps


cardio - 25mins hard on the stairmill then 15-20mins LISS on the indoor track

 

[tx045]

Looking awesome my friend

 

[snowpatrol123]

Looking awesome my friend

Thanks man!


Weight 227

Jeeeeeeeeebus...it just keeps on going, I'll take a picture tomorrow and maybe get some feedback on whether I've already become the dreaded bloof monster

I don't even want to know what my blood pressure is right now, with what has to be a shitton of water pushing the scale that high

I really wasn't feeling it at work, so after I had lunch with a friend I finished up the absolute necessities and headed over to powerhouse

I couldn't get motivated to work out and ended up chatting with some friends but one was going to do cardio so I went up and did 45mins on the treadmill

Afterwards I ate some rice/beef/veggies then headed home and took a nap with mrs.SP

My brother in law texted and asked if I wanted to make up the workout from yesterday so I hit the rec centre with him and we did chest/shoulders

Got an insane pump within two sets of the first exercise and didn't lose it for the whole workout...I barely even remembered what thtat felt like!

I'm still weak but looking in the mirror I'm about six inches wider at the shoulders than I was a week ago...


Thu - chest/delts/abs (pump/moderately heavy workout)

warmup - indoor track

reverse pec dec - one warmup set of 20, then working sets were 30/20/15/10 reps, with 10 partials added on the final set
+++
superset lateral raise machine - one warmup set of 20, working sets were 25/20/15/10 with as many partials as possible on the last (12-14ish)

cable side lateral raise - four sets of 12-15 reps per arm with a hard squeeze/pause at the top of each rep
+++
superset hanging leg raise - four sets of 16...normally I pyramid reps up but I honestly could barely hold on for 16 reps before my forearms gave out (pump/something?)

incline DB press - pyramiding weight up, four sets of 10 with a really full ROM...close to failure but not quite on the final set / 9th and 10th reps
+++
superset rear delt cable pull-apart - four sets of 15

pin-loaded chest press machine - three heavier sets of 8, weight was pretty pathetic (a few plates shy of the full stack) but it felt good to push hard anyways

high cable-flyes - three sets of 15/12/8 reps, increasing weight...pause/flex with hands ~4-6" apart on every rep
+++
superset chest dips - bodyweight to failure after each set of cable flyes, which was between 9 and 10 reps on each set

front BB raise - two sets of 10 with a 10sec static hold to finish off the anterior delts


cardio - 45mins on the incline treadmill, but very steep (15 - 30 degrees in intervals) such that it claimed I burned over 600 cals in that length of time

 

[snowpatrol123]

Weight 227

It was so hot/humid last night that our A/C couldn't keep up and even mrs.SP couldn't sleep

I gave up around 9am and decided to go for a spin, hopped on my bike and rode to whyte for a coffee

Shot the shit with a few guys there, surprisingly one recognized me from racing years ago and we chatted for white awhile

I realized I was starving and ended up trying a wonderful invention - the "Farmer's breakfast sandwich"...essentially a regular breakfast sandwich with a hashbrown jammed in it

By that time I'd missed two meals so I needed to make up some ground and it hit the spot perfectly

Stopped by powerhouse on the way home, chatted with a few more people and took a few pictures to check on my bloof level...

After a quick nap, I got ready and hit a different gym than usual with a friend who's prepping for nationals...at three weeks out he looks READY

Guy reminds me of dorian yates, seriously thin skinned, just ridiculous amounts of muscle packed onto his frame...he'll be right at the top of the heavyweights and should be first call out this year

After that, I rode home, showered then mrs.SP and I headed to some friends BBQ - actually the guy who's placed one spot ahead of me two shows in a row now

We compared notes on our first week of offseason...he's a pound ahead of me, similar experiences getting newfound pumps in the gym and planned to hit 2017 nationals together

We also had an unofficial burger eating contest...I think I'll be full until sometime next week


Fri - back/abs (heavy day)

warmup - indoor track with a few stairs interspersed

wide-grip lat pulldown - six sets of 8-12 reps, pyramiding weight up but didn't go so heavy that it stopped me from using perfect form and squeezing every rep
+++
superset rope crunch - four sets of 25 reps

bent-over BB row - went heavy (for me) on these, four sets pyramiding weight up then a moderate weight slow/squeeze/MTUT-style set to finish
15x135
15x225
12x275
8x315
8x225...this was the super-slow tension set

t-bar row - used 25lbs plates for a better ROM as usual, three sets pyramiding weight up to "really heavy" then a fourth triple strip-set...reps were in the 8-12 range again

supinated-grip pulldown - four sets of 8-10 reps, moderate weight and focusing on the squeeze
+++
superset straight-arm rope pulldown - used two instead of one ropes, 8 reps after each set of pulldowns

We wanted to finish with some rack pulls but both cages were in use, after waiting at least five mins we decided to just finish with some cardio instead


cardio - 20mins postWO on the stairmill, hard/high intensity with a few minute cooldown around the track

 

[carverelli]

Must be nice to eat normal food again for awhile. I really enjoy the contest pics SP. Was gonna comment several weeks ago but didn't figure you needed to hear my critique.
Post contest you mentioned what I saw.
I think you may over over dieted a touch and your arms were lacking the rest of your physique. I really must take my hat off though to your prep and the dedication you've put in.
Now, if we could bring them arms up somehow someway

 

[snowpatrol123]

Must be nice to eat normal food again for awhile. I really enjoy the contest pics SP. Was gonna comment several weeks ago but didn't figure you needed to hear my critique.
Post contest you mentioned what I saw.
I think you may over over dieted a touch and your arms were lacking the rest of your physique. I really must take my hat off though to your prep and the dedication you've put in.
Now, if we could bring them arms up somehow someway

Thanks man. If only there was an easy way to jimmy up one's arms...heh

Honestly so many guys at the national level have something in their bis, tris, delts and calves that I don't even scoff as hard at it anymore

But I'm not at the point where I've given up on growing my arms at least somewhat bigger before looking into site enhancement


Weight 230

Fuelled by hope, dreams and burgers...straight to the top baby! Lol

Usual weekend morning routine, woke up way before mrs.SP so I went and got a coffee and did some errands

Took a quick nap, had some preWO baby cereal then hit powerhouse for leg day with my brother in law

PostWO ended up being Nandoz, a new portuguese chicken place...had a chicken wrap and a "Nata" - natas are amazing

And diet barq's vanilla rootbeer from their self-dispense pop machine...machine is annoying but the rootbeer is killer


Sat - legs (heavier than last time-day)

warmup - incline treadmill

seated hamstring curl - two warmup sets of 15 then four working sets, pyramiding weight up for 15/12/10/8 heavy reps
+++
superset adductor machine - one warmup set and four working sets of 15 reps with the full stack, as usual

HSPL v-squat machine - pyramided up doing sets of 8 until it got pretty heavy, then did a triple dropset to finish
8 reps x 2 plates per side
8 x 3 plates per side
8 x 4
8 x 5...heavy
8 x 6...incredibly heavy, stopped here...
6 x 6, took off two plates then 7 x 5 (plates per side) and finished with 8 x 4 plates per side

steep (60 degree) incline hack squat - did these with a wide/sumo-frog-type stance to target the posterior chain more
12reps x 2 plates per side
10 x 3 plates
8 x 4 plates
10+3+2 x 3 plates (rest/pause to finish)

seated leg extension - three sets of 8 reps with a hard 2-3 sec squeeze at the top of every rep
+++
superset sissy squat - six bodyweight reps after each set of leg extensions which was basically failure

walking BB lunges - it was nice so we actually took the barbell and plates out back and did two sets of 10 paces per leg (20 paces per set x 2)


That was it, I wouldn't have minded one more hamstring exercise but we were running on fumes and wanted to go to mucho burrito...which turned into sushi which turned into chicken wraps and little portuguese desserts

 

[snowpatrol123]

Weight 229

Met my friend (the judge) again at LA fitness for an arms workout, he's determined to help me bring my guns up this winter

I'll take all the help I can get..and even if he doesn't have any secret techniques it's helpful to have encouragement on days when I'm training my least favourite bodypart


Sun - arms/abs (heavier still)

warmup - 15mins on the incline treadmill

preacher curl machine - two sets of one-arm higher rep sets to warmup then three sets of two arm, heavier sets of 8-10 reps with a good/full ROM
+++
superset overhead tricep extension - similarly two sets of one-arm version to warmup then three heavier sets of 12-15 reps

CGBP - three sets, pyramiding weight up...16/12/8 reps respectively
+++
superset EZ-bar curl - three sets of 12-15 reps, leaning forward slightly so the bar is always applying tension to the biceps through the whole ROM

unsupported hanging leg raise - four sets of 15 reps
+++
superset rope crunch - 15 reps after each set of leg raises

tricep rope pushdown - four sets of 8-12 reps with a hard flex/pause at the bottom of each, pyramiding weight up on every set
+++
superset overhead rope tricep extension - as many reps as possible to failure after each set of pushdowns, only going 3/4 ROM (not locking out)

cross-body hammer curl - two dropsets, 12-15 reps on the first then fewer reps on each drop

21's - used a cable with cambered/ez-bar attachment, four sets of 7 full + 7 partials at the top + 7 more partials from the bottom of the movement


I looked and looked but that gym didn't seem to have a standing calf raise and the seated ones seem to give me ingrown leg hair (while my legs are shaved/short haired) so I skipped calves again

 

[carverelli]

Wish I had some valuable input to bring up lagging arms. Mine are naturally decent size such the I don't train them by themselves but usually after back and chest (triceps)
Arms are 2/3 triceps so they get more time plus there are more heads and insertions to train differently.
I like preacher curls and use them on the regular but a guy showed me the opposite for the bicep
U can use a incline bench face down or just hinge at the waist and bend over like your doing a row.70lb short barbell works for me bar hanging straight down curl up.the bottom part is easy but the top is tougher, squeeze at the top. While preachers work the bicep closers to the elbow these are felt much higher.

 

[carverelli]

You think bros are shooting synthol at this level? That's disturbing, I would have never thought that

 

[snowpatrol123]

You think bros are shooting synthol at this level? That's disturbing, I would have never thought that

I know they are, not just at national level either.

 

[snowpatrol123]

Weight 232

So I'm literally up almost 30lbs from my lightest pre-contest weight...and not feeling terrible, which surprises me

Well, the sad thing about long weekends is even they eventually end so I went back to work today

Did my thing, fit in a nap and headed to powerhouse to workout with a friend afterwards

Did some posing then home for an omelette and then headed to the rec centre with Mrs.SP for a bit of cardio


Mon - chest/delts/abs (heavier...)

warmup - incline treadmill, 15mins

rear delt/reverse pec dec - three warmup sets of 20 reps, increasing weight to a fourth working set where I could barely get 20 reps + 10 partials, followed by two more working sets of 15 and 10 reps with 10 partials at the end of each

unsupported hanging leg raise - four sets of 15-16 reps
+++
superset rope crunch - 15 reps after each set of leg raises

incline DB press - getting a bit stronger on these, pyramided weight up also doing sets of 8
8 x 65
8 x 80
8 x 90
8 x 100
8 x 110
8 x 120
8 x 130...felt fairly heavy so I stopped here, happy with a bit of progress at least

HSPL chest press - four heavy sets of 8 reps each with a hard lockout on every rep
+++
superset high cable flye - 10-12 reps with a 1-2 sec pause/squeeze on each rep

incline flye/hex press combination - basically do a fly, then a hex press, then repeat...that's one rep - did three or four sets of 10 to finish off chest

side lateral DB raise - four heavy sets of 10 reps
+++
superset front DB raise - 8-10 reps ( to failure ) after each set of side laterals

OHP - two sets of 5, nothing fancy just wanted to finish off the anterior delts

assist-machine tricep pushdown - four sets of 15-20 reps, increasing weight slightly on each set

straight bar tricep pushdown - three sets of 12-15 reps, heavy on these

posing - haven't done this in over a week, cracked and popped a few joints that hadn't been contorted in the same amount of time


cardio - 20mins hard on the stair mill followed by 15mins LISS on the indoor track at the rec centre

A few pics from posing: July 4/2016 - posing 9 days post competition - Album on Imgur

 

[snowpatrol123]

Weight 233

Lame day at work, nothing horrible happened but it was just slow and dragged on and on...and on...and on...

I did fit in a nap before leaving then headed to powerhouse to train...


Tue - back/biceps/abs/calves

warmup - incline treadmill (10min)

chest-supported horizontal row - five sets of 10-12 reps, pyramiding weight up and finished the last set with a triple drop set of 8 + 8 + 8 reps

banded HSPL underhanded/high-row machine - four sets of 8 reps, the bands were doubled up so the tension increased extremely fast making it necessary to ram the elbows back really fast and hard
+++
superset HSPL chest-supported seated row - 8-10 reps after each set of banded high-rows

narrow/neutral-grip pulldown "stretchers" - the mountaindog-style pulldowns where you stand on the bench and allow your lats to fully extend/"stretch" then pull to your chest...four sets of 12 reps
+++
superset straight-arm rope pulldown - used an interesting double-thick rope for these, 8 reps after each set of stretchers

nautilus pull-over machine - three sets of 8-10 reps, really full ROM to stretch out the lats then squeeze them hard and tight at the bottom of every rep
+++
superset rope hammer-curl - re-used the thick rope from the pulldowns, three sets of standard hammer-grip curls
+++
super-duper set rope tricep pushdown - three sets of 12-15 tricep pushdowns, not trying to go crazy on tris today just wanted to lightly pump them here

cross-body DB curl - three sets of 15 reps per arm, alternating on every rep
+++
superset reverse-grip EZ-bar curl - three sets of 15...these burned like crazy

overhead double-arm cable curl - three sets of 12
+++
superset banded ez-bar curl - reps to failure, about 12-16 after each set of cable curls

seated calf raise - fours sets of 8-16 reps, pyramiding weight up really heavy with partials and stretches thrown in on all but the heaviest set
+++
superset unsupported hanging leg raise - three sets of 16...again couldn't get my usual 18/20 reps due to forearm pumps/grip issues...

hyperextension - bodyweight to failure, two sets to finish things off


That was it for the workout, I changed out then heard flex lewis was inbound to train so I decided to eat my postWO meal there and wait for him...

Sure as shit he showed up, and after giving him 10-15 mins to get acquainted with the place, I waited until he was done a set and just standing around to ask if he'd mind taking a picture with me

He was extremely cordial, got his training partner to take the picture and insisted I make sure it was good and that he didn't look too short in it lol

I wanted to get out of his way and let him train but he started asking me if I was competing ("I can tell from your face" he said) and I explained I actually did last weekend and this was my post-contest +25lbs face...we discussed post-contest rebound for awhile, he did a set while still talking and eventually I had to leave in order to get home to mrs.SP but I got the impression that he would've been happy to talk for another 15 minutes which just blew my mind

cardio - I went for two walks outside actually, one at lunch for about 20mins and another after getting home from the gym with mrs.SP for almost an hour...so I'll say a good 75mins of LISS today

Also, earlier today I got the first / preliminary picture from the post-competition photoshoot back (first ever 'shoot' for me):

 

[snowpatrol123]

Weight 237

It's weird - I'm sleeping much better now, but it's almost as though my body can't get enough...

Very tired today despite getting some good sack time in last night, was still dozing off after two naps

Met mrs.SP at our friend's birthday party after work, I wasn't hungry so I just found a comfortable looking chair in the corner and took another nap!

Woke up to a text from my sister asking if we were still on for leg day, and advising that the other sister who's in town was coming too

So I ended up having a fairly productive but moderately-distracted workout with me and my two younger sisters


Wed - legs (heavy-ish)

no cardio warmup - got right into exercises today

prone hamstring curl - four warmup sets of 15 reps, increasing weight then three working sets of 10 reps with a 10/20/30 sec forced hold after each work set
+++
seated adductor machine - one warmup and five work sets of 15-20 reps

highbar ATG squat - trying to get some strength back/comfortable with these after really neglecting them during prep
10 x 135
10 x 225
10 x 315
8 x 315 + two chains per side
8 x 365 + two chains per side...this was pretty tough, gets heavy near the lockout portion and my lower back was cramping/pumped so I stopped here

reverse/backwards-facing "booty" hack squat - I watched a video of dallas mccarver doing these so I was more comfortable with the form...one warmup and three working sets of 8-10 reps, pyramiding weight up to four plates per side on the final set which was pretty tough

cybex "heavy"/steep-incline leg press - watching a dorian training video I realized this is actually the same machine he used which made me excited to hop on and use it tonight
10 reps x 7 plates per side
10 x 8 plates per side
...then I wanted to try something different, I did probably a bastardized version of a scott stevenson/fortitude training "muscle round"...loaded 9 plates per side then did the following:
6 reps x 9 plates, locked out but didn't rack the weight
...10 quick (not very deep) breaths...
4 reps, locked out again without racking
...10 more breaths
4 reps...
...10 more breaths
3 reps...
...10 breaths...
2 + 1 reps (had to assist myself with hands on knees for the very last one)

That was a pretty killer set on the leg press, I'd thought about doing either split squats or lunges but decided I was pretty close to spent

smith-machine SLDL - three sets of 15, locking out hard and flexing glutes at the top
+++
superset good-morning - put two chains around my neck and did about 10 reps here, honestly my lower back was the limiting factor

That was it for the workout, my sisters actually took off mid-leg press so I hung around and chatted with a few people then headed home...just waiting for my omelette to cook now


cardio - went for a 25min walk in the afternoon to try and wake myself up before a client meeting...

 

[snowpatrol123]

Weight 239

Slept alright, got to work a bit early and had an alright day bossing minions around

Headed to powerhouse after work for a solo lifting session, then hit the grocery store for some food since Mrs.SP was out with friends

I was quite worried about my BP since my home machine isn't working right now, so I went to a pharmacy and checked

Three readings averaged out to ~135/75 which isn't amazing but significantly better than I expected...

That makes me wonder, though, why I've had such a bad headache these last few days

I decided to go do some cardio to pass the time so I met my brother in law at the rec centre and we busted out some stair mill then walked and talked on the indoor track


Thu - chest/delts/abs (mountaindog-style)

warmup - incline treadmill (20mins)

incline DB press - two higher rep warmup sets then pyramided weight up doing sets of 8 until I couldn't get 8...
15 x 60
12 x 80
8 x 95
8 x 108
8 x 120
8 x 130
7 x 140...strength is coming back!

mid-incline smith press - went with a 30-35 degree incline here to hit some anterior delt as well as pecs...did a warmup then three sets of 8 reps with a 2 sec pause above the chest

unsupported hanging leg raise - four sets of 15
+++
superset rope crunch - 15 reps after each set of leg raises

chest dip - bodyweight for 12 reps, three sets
+++
superset wide-grip pushup - bodyweight to failure which was about 12 reps also after each set of chest dips

shoulder 'tri-set' - did two rounds of this to get my shoulders really warmed up and pumped
1. side lateral DB raise - 15 reps
2. rear delt/cable pull-apart - 20 reps
3. front BB raise - 15 reps

side lateral DB raise - went a bit heavier on these, pyramiding weight up for 4 working sets of 15/15/12/12 reps respectively

reverse pec dec - two higher rep sets of 30 reps to burnout/finish the rear delts off


cardio - 20mins postWO hard on the stairmill, and another 20mins on the treadmill

 

[snowpatrol123]

Weight 239

Short day at work because I had a wedding to go to

Really good family friends, and a small wedding so it was an honour to be invited

I'm going fairly low carb for a few days to see if I can drop some water weight so after the ceremony my sisters and youngest brother went to tim hortons and while I really wanted a frosty from the attached wendy's I stuck to the plan and had a coffee (with a cream..it's the offseason!)

Great dinner at a local restaurant, charcuterie platter for protein and fats then my sisters AND wife couldn't even finish half their entree's for some reason so I ballparked that I managed to pack in around 25-30oz of chicken/fish/beef along with some veggies

My friend, the guy who's placed ahead of me twice wanted to catch a workout so we left right after speeches..I dropped mrs.SP at home and met him at powerhouse for a back session


back/abs/calves (heavy/lower reps)

no warmup today - straight to the weights

meadows' row - pyramiding weight up doing sets of 8, five or so sets until we got to 8 x 25lbs plates on the bar (almost no room to grip at that point) for six reps...finished with a triple dropset of 5 reps per drop

ultra-wide grip pulldown - five really heavy sets of 6-8 reps, by the last set I had to use some body english just to get the 5th and 6th reps moving but it felt good to do these heavy
+++
superset rope crunch - 15 reps per set, nothing fancy just really heavy...pinned a 45lbs plate onto the full stack so ~250lbs on the other end of the cable/rope?

HSPL chest-supported row - four sets of 6-8 reps, pyramiding weight up
+++
superset straight arm pullover/pulldown - attached a straight bar to a high cable and did 10-12 reps flexing the lats hard after each set of horizontal rows

nautilus pull-over machine - five sets, pyramiding weight up here too way heavier than I'd ever gone so the ROM was a bit compromised by the final set with SIX plates on the thing but still got 6+ reps on every set
+++
superset seated calf raise - four sets of 15/12/10/8 reps respectively, and of course increasing weight on every set

posing - we were pretty much the only people in the gym at that point so we had a bit of an impromptu posedown before hitting the road to get home to our respective wives


cardio - to break up my short day I went for a now-fairly-typical constitutional right after lunch, about 20-25mins brisk walk with a quick stop at 7-11 midway for a coffee (to bring back with me)

Not my best lat spread (I can go wider) but even so I wasn't unhappy with this shot:

 

[snowpatrol123]

Weight 235

Slept in then met some friends at powerhouse for a leg workout...one guy who competed with me next year and another guy who's training for his first show in the fall

The guy who's competing this fall is a sight to see...ex-D1 o-liner, national-level strongman, currently ahead of schedule @ 13wks out and probably still over 260lbs / 10-12%

Good leg training session, I'm trying to squat every second workout so this was a machine-focused one but it still felt productive

Now for a nap before we head to watch UFC with some good friends...


Sat - legs (somewhat pump-oriented/mountaindog-style)

warmup - incline treadmill

prone hamstring curl - three warmup sets of 15/12/10 reps then three working sets of 10 heavy reps + 10sec resisted-hold (applied by partner) on the first set, 20s on 2nd set/30s on 3rd set
+++
superset adductor machine - one warmup and four working sets of 15 reps

banded leg press - five sets of 15 reps, pyramiding weight up...quick tempo/explosive reps without locking out at the top
+++
superset sissy-squat - bodyweight to failure after each leg press set, which was between 8-10 reps

reverse/ham-glute-focused HSPL V-squat machine - one warmup set then three working sets, all done in "1.5" fashion so each rep is a full + a partial from the hole...10 x 1.5s per set

platz-style hack squat - three working sets of 10-12 reps each, moderate weight and really slow/deliberate reps focusing on the mind-muscle connection to the thighs
+++
superset seated leg extension - 10 reps after each set of hacks with a 2-3 sec flex/hold at the top of as many reps as possible (usually the first 6-8 reps per set)

BB SLDL - using 25lbs plates for a better extension and not locking out at the top to keep constant tension on the hams, did three sets of 12-15 reps
+++
superset BB good morning - just the bar here with no weight, about 8 slow reps after each set of SLDLs


cardio - usually I don't do cardio after legs, but I was still feeling alright so I hopped on the incline treadmill and did 25mins of postWO LISS

 

[snowpatrol123]

Weight 235

Slept in a little bit then decided to get some coffee, pick up some crap I needed from canadian tire and wait for my friend to text me about our weekly sunday arms assault

Eventually he did, so I saddled up (in the audi, not the bike unfortunately due to weather) and headed to LA fitness...

Good arms workout, discussed his 'prep' for houseboating in a week and contemplated a satirical post blaming his 'hardest prep ever' on a variety of excuses...

Headed home, waited for Mrs.SP to get ready then met my sisters at good life for a mainly-cardio workout session

We've been discussing it for awhile and finally pulled the trigger on some GL memberships, so tomorrow we'll probably cancel our city rec centre ones

The 24/7 is huge, and there's one about 2-3mins drive or 5-8mins walk from our condo which is even closer than the nicer rec centre I go to when not working out at powerhouse (and for all my cardio...)

Had birthday dinner for the youngest sister at my parents, a bit of light homemade chocolate cake...

Nice to be able to enjoy those kinds of things once in awhile now


Sun - arms/abs/calves

warmup - incline treadmill

supinated DB curl - four warmup sets, increasing weight on each..20/16/12/10 reps per set
+++
superset OH one-arm DB extension - three sets of 15-20 reps

seated tricep pushdown machine - three sets, 12-15 reps...a bit heavier but still somewhat of a warmup

CGBP - one warmup and three heavy work sets of 10-12 reps each
+++
superset EZ-bar curl - leaning forward slightly to keep constant tension on the biceps even at the top, three sets of 12-15 reps

rope pushdown - three or four sets of 15 reps with a flex at the bottom of every rep
+++
superset overhead rope tricep extension - not quite locking out on each rep to keep tension on the tris, 10-12 reps (to failure) after each set of rope pushdowns

preacher curl machine - two sets of 21s, then two heavier sets of 8 reps per arm really slow and methodical

tricep pushdown machine - used a different one here with a neutral grip, four sets of 16-20 reps with the full stack at pumping tempo to burn out the tris


Had the most obnoxious arm pump going on at this point, my friend had to go though and we'd discussed a pre-dinner 'family' workout so I left calves, abs and cardio for later...


ab-crunch machine - this is a bit of a different idea, you rest on your forearms like the front of a plank, then put your knees or feet (we used feet) on an incline roller platform and basically scrunch/crunch your abs to draw your knees up towards your armpits...did four sets of 25 reps

standing calf raise - four sets of 12-15 reps with a hard flex/squeeze at the top of each rep


cardio - 25mins hard on the stairmill, then 15mins LISS incline treadmill

 

[Tpowered]

Nice man, congrats on the show.

 

[snowpatrol123]

Weight 235

Well, after all that sleeping in, napping etc...I finally did it and REALLY overslept...rolled into work around noon

I'd planned lunch with an old elementary/junior high school friend who got in touch last week for 1pm so my stint at work was short-lived...

I did go back, got some actual work done before picking up some 'supplements' from purolator, cancelling my city rec centre membership then heading to powerhouse

I met my friend (old posing coach) there for a back workout, he competed but didn't place at provincials so he's planning to do a show in the fall to redeem himself...

Home now, watching preacher and eating eggs


Mon - back (heavy - some mountaindog stuff...still debating what to do programmatically...)

warmup - incline treadmill

wide grip lat pulldown - two higher rep warmup sets and four or five working sets, moderate weight and reps...focusing on good extension and a hard squeeze on every rep

one-arm DB row - four sets of 10, pyramiding weight up on each set

seated/low-cable row - four sets of 10, with a 1-2 sec hold/squeeze on each rep
+++
superset straight-arm pulldown - 10-12 reps after each set of cable rows

nautilus pullover machine - four sets, pyramiding weight up and decreasing reps...12/10/8/8 per set

rack pull - went super heavy on these, four sets of five reps


cardio - 20mins HIIT postWO on the stairmill

 

[snowpatrol123]

Weight 237

Woke up on time for work, tired though...not enough rest last night. Snuck an extra nap in at work...

Drove my car because the weather forecast was uncertain, which turned out to be BS it was beautiful so after work I came home and swapped for one of the bikes

Went for a spin, took my preWO meal with me then ended up at powerhouse a few minutes early to eat before hitting chest and shoulders with a friend


Tue - chest/delts/tris/abs (pump/higher reps)

warmup - incline treadmill

high cable flye - two warmup sets and three heavier working sets
+++
superset reverse pec dec - two warmup sets and three heavy working sets, increasing weight for 30/25/20 reps on work sets

chest flye-press machine - this is an unusual one, don't often use it...bit of an incline, and the motion is somewhat of a pronated-grip flye...four sets increasing weight on each set and dropping reps
+++
superset pec dec - immediately after each set on the chest flye-press thing, similarly increasing weight at the cost of reps

unsupported hanging leg raise - three sets of 15 reps
+++
superset rope crunch - 15 reps after each set of leg raises

shoulder tri-set - did three rounds of this
1. arnold DB twist-press - 12 reps
2. seated side lateral DB raise - 10 strict reps
3. bent over rear lateral DB raise - 8-10 reps

rope tricep pushdown - did three sets of 10+10+10 where we started about 6 feet from the cable, did 10 reps, moved in halfway and did 10 more reps then came right underneath for the final 10 reps

rope tricep pushdown - now we stayed directly under the cable and did three sets of 12 with a hard flex/lockout at the bottom of each rep
+++
superset overhead rope extension - 8-10 reps (to failure) after each set of tricep pushdowns

posing - bit of an impromptu posing session since the gym was empty, ran through all the mandatories a few times...


cardio - it was really nice out, and 7-11 was giving away free drinks so I went for a 30min brisk walk and caught some sun with my shirt off in the afternoon..really nice change from indoor cardio that's for sure


Gah...legs aren't flexed here, I suck: