SP's on/off-season log

[snowpatrol123]

Weight 236

OK I'll be setting a backup alarm tonight...I overslept but less severely this morning

Productive but long-feeling day at work, got a nap and a walk in though along with my meals so that was good

Home afterwards for a bite with mrs.SP, picked up a package from UPS (fucking canada post) and got ready to hit the gym

My sister and friend joined me and we smoked legs pretty good...


Wed - legs/calves (higher rep/pump)

warmup - incline treadmill

seated hamstring curl - three warmup sets of 15, then three heavy working sets of 12 reps with toes pointed out + 6 reps with toes curled back towards shins
+++
superset adductor machine - one warmup and four working sets of 15ish reps with the whole stack

incline leg press ("heavy"/cybex machine) - four working sets of 15 reps, pyramiding weight up adding 2 plates per side (4 total) on each subsequent set...fourth set was pretty damn heavy, did about 5 extra RP reps

HSPL reverse v-squat - did these facing the pad again, one warmup and three (or four?) heavy working sets of 8 x 1.5s (one partial + one full rep)

smith split squat - four sets of 8 reps per leg, pyramiding weight up on each set

ham/glute-focused hyperextension - using the hyperextension machine/bench, did these from a low position to approximately where you'd start a lower back hyper extension to focus the legs instead...four sets of 20-30 reps (to failure)
+++
superset standing calf raise - four sets of 15 full reps, 10 partials from the stretch position and a 10 sec hard stretch


cardio - same walk as yesterday without the stop at 7-11, got some sun and spent about 25-30mins listening to a podcast while wandering around at a brisk pace

 

[snowpatrol123]

Weight 238

Long day, came home and took a nap before heading to powerhouse

Right as I got there my buddy texted and asked if I'd worked out yet...so I did a bit of cardio on the treadmill while I waited then we hit arms


Thu - arms/abs (heavy with pump sets)

warmup - incline treadmill (25mins)

supinated DB curl - three sets of 15 to warmup
+++
overhead one-arm DB tricep extension - three sets of 12-15 to warmup

seated/incline two-arm DB curl - heavy on these, four sets of 6-8 reps...both arms at the same time, on the last two sets did dropsets with two sets of DBs for hammer curls

cross-body DB curl - four sets of 12 per arm, alternating on each rep
+++
superset reverse-grip EZ-bar curl - four sets of 15 to burnout the brachialis and brachio-radialis

HSPL preacher-curl machine - one arm at a time on these, three sets of 8 very heavy reps

rope tricep pushdown - one warmup and four working/heavy sets of 8 reps
+++
superset reverse-grip cambered-bar pushdown - 10-12 reps after each set of rope pushdowns

slight-incline PJR pullover - three sets of 12-15 reps with increasingly heavy DBs on each rep

seated overhead tricep extension machine - this is a cool machine we found tucked upstairs in a corner, did four sets of 8 heavy reps
+++
superset ab crunch machine - four sets of 25 reps with the full stack of weight


cardio - yet another walk outside, 20-25mins in the sun

 

[snowpatrol123]

Weight 235-245

Depending on where I stand on the goodlife scale I can add or subtract at least 5lbs...

I'm going to guess it's somewhere between there but even saying the mean/median would probably not be exact

Probably going to have to start using my home scale - ugh, I hate change

Went to powerhouse after work to meet a friend for chest but he ended up bailing so I did some cardio then got hungry....

Home, eat/nap then mrs.SP and I headed to check out one of the newer/bigger good lifes with our shiny new memberships


Fri - chest/delts/tris/abs (pump mostly)

warmup - incline treadmill

rear delt/reverse pec dec - three warmup sets of 20 reps, then four working sets...pyramiding weight up, 20/20/15/10 reps with 10 partials tacked onto the last set

machine side lateral raise - one warmup and four working sets, similar reps with increasing weight as well

incline DB press - one warmup set of 15 then three working sets of 10 reps, slow with a super deep stretch and not quite locking out at the top of every rep

flat BB press - had the wife with me so I had to go heavy here of course, not my strongest yet but I still put three plates on and got a few reps...
5 x 225
5 x 275
8 x 315
7 x 315
5 x 315 + 6 x 225 + 8 x 135 to finish things off

high cable flye - four sets, increased weight on each and kind of fucked up my elbow on the final set going too heavy...all in the 10-12 rep range

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

burnout shoulder 'triset' - did one round of this, each exercise to failure
1. bent over rear lateral DB raise - about 20 reps with 35lbs DBs
2. side lateral DB raise - dropped down to 30lbs, got 12 full reps and 6 partials
3. front DB raise - kept the same 30lbs and got 10 reps with decent form and called it a day

cardio - 35mins LISS on the incline treadmill

 

[snowpatrol123]

Weight 239

I woke up EARLY to check if my buddy that was supposed to do legs with me had texted and he hadn't so I went back to sleep

I found out later he'd tried but the message "failed to send"..oh well, the sleep was good and necessary I think

Woke up again after a few hours, had some oats then back to bed again...

Finally got up and decided I really wanted a breakfast sandwich so I hopped on a bike and headed to tim horton's on whyte ave

Arrived at 12:02PM and they refused to serve me a breakfast sandwich...I was starving, nearly lost it but pulled it together and headed to mcD

Turns out THEY don't serve breakfast at that time anyways...dejected, I headed home then realized I had frozen some english muffins before competition prep started

So I defrosted a few and made some homemade egg mcmuffins with omega3 eggs, nitrate-free ham, no fat "cheese" and raisin english muffins...delicious

Mrs.SP and I headed to another/different goodlife to check it out, and I got a pretty solid leg workout in

Afterwards we picked up a few groceries, a store-made BBQ chicken and had a quick bite of salad + chicken before heading to a friends' place for a campfire

Ate my first hotdog in probably a year, had a few smores but didn't go wild...as long as nothing crazy happens due to the hot dog I'm going to say it was a solid evening

Home now, waiting for my midnight omelette to cook...


Sat - legs/calves (heavy-ish)

warmup - incline treadmill

seated hamstring curl - three warmup sets, 15 reps each then four heavy working sets of 10...increasing weight, the last two sets were extremely difficult

adductor machine - didn't superset this because it was kind of far away and I wanted to go really heavy on the hamstrings today...one warmup and four working sets of 15-20 reps

highbar ATG squat - I didn't have a plan in mind before I started, other than "squat" but here's how it played out:
8 x 135
8 x 225
8 x 275
8 x 315
8 x 365
6 x 405...I honestly felt like I had the 7th, and possibly 8th reps but without a spotter I'm reluctant to chance it as I hate failing/dropping squats

HSPL incline leg press - been awhile since I used a hammer leg press so I loaded er' up pretty heavy
12 reps x 8 plates per side (720lbs + sled)
12 x 10 plates (900lbs)
12 x 12 (1080)
12 x 14 (1260)...this was really getting tough
10 + 2 x 15 (1350)...had to lockout and pause for a second before cranking out the last two reps, I don't know if I've ever gone that heavy before tbh
+++
superset leg press calf raise - did 12-15 reps with the weights listed above after waiting about 10-15s to slightly recover from the pressing set

kneeling hamstring curl - I wanted to do SLDL but my lower back was pretty tight/crampy so I went over to this machine instead and did four sets of 15 per leg to finish off

stretched quads hard after each set of leg press and hamstrings after the kneeling hamstring curl, and ended up not having any cramping issues (yet, at least...knock on wood)

 

[snowpatrol123]

Weight 239

I'm excited to be starting a new mountaindog program monday...in preparation I looked ahead and the 'back' portion of tomorrow's workout hastwo pulldown exercises

So I still wanted to get <some> back done today but I stuck mainly to rows, shrugs and a different pullover exercise than called for tmr


Sun - back/abs/calves (heavy/row-focused)

warmup - incline treadmill

ultra-wide-grip pulldown - pyramiding weight up on each set, doing 12 reps for about 5-6 total sets

one-arm DB row - three sets of 8 per arm, only a moderately heavy weight but really slow and methodical...focusing on activating the lower lats especially

bent-over BB row - heavy on these, three sets pyramiding up then three sets of 8-10 reps super heavy with good form, a bit of body english on the final rep or two
+++
superset seated calf raise - similarly pyramiding weight up on the first two or three sets then three very heavy working sets, all sets were 8-15 full reps (depending on weight) then 8-15 partials + 10 sec hard stretch

nautilus pullover machine - four heavy sets of 8
+++
superset DB shrug - haven't done these in a long time, did four sets of 12-15 with a 2-3sec hard flex/hold at the top of each rep

regular/floor crunch - four sets of 30
+++
superset hyperextension - used the bodyweight bench/thing, went to near-failure which was about 20 reps per set


cardio - 30min LISS, fasted AM over at the goodlife by our condo...I woke up at a reasonable time, went and got a black coffee and decided to do the first fasted cardio I've done in over a year easily

 

[snowpatrol123]

Weight 240

Back to work, unfortunately...had lunch with some coworkers, I didn't really want to go out but sometimes you have to play along

I was planning a mid-day workout so I got an eggwhite omelette with one yolk, bunch of ham and some dry toast with tomatoes on the side...

It sat nicely (as planned) being less greasy than the norm so I felt pretty good for what turned out to be a really cool first workout in the new mountaindog program

One of my buddies who I haven't worked out with that often joined me today, he's an ex-strongman training for his first bodybuilding competition in October

The guy is fucking massive, 6'2 or 6'3 and a lean 265lbs right now...I'd say no more than 10% bodyfat and still strong as all hell - should've taken a picture with him but oh well


Mon - chest/tris/back/bis +delts/abs (gauntlet 2.0)

no cardio warmup - straight into the weights but that's alright because the delt portion was a warmup by itself

side lateral DB raise - two sets of 15 reps, moderate weight mainly to warm up the joints
+++
front lateral DB raise - 15 reps immediately after each set of side laterals

HSPL incline chest press machine - one warmup and three working sets of 8 reps with a 1sec flex at lockout on every rep...instructions were to shoot for RPE (rate of perceived exertion) 8.0 (meaning 2-3 "clean"-ish reps left in the tank)

slight-incline DB press - one warmup and three working sets of 8 reps also, only coming to 3/4 lockout then immediately back down to start the next rep...same RPE (2-3 reps in the tank)

chest dip - bodyweight to near-failure, which was 8-10 reps for me...three sets total, RPE 9.0 (1 rep left in the tank)

two-handle tricep pushdown - one feeler set then three heavy sets of 15, to failure (RPE 10.0...no clean reps left)

neutral-grip pullup - three sets of 10 (RPE 8)

ultra-wide grip pulldown - one feeler then three working sets of 8 with a good stretch and hard squeeze at either end of the ROM

DB pullover - three sets of 8, pretty heavy on these...RPE was 9 or 10 I believe

preacher bicep curl - he didn't specify so we did the DB version, 8 reps per arm...for me I picked a weight that was basically failure (again, that's RPE 10.0)

cross-body DB curl - three sets of 10 per arm, alternating on each rep

unsupported hanging leg raise - added these in, did three sets of 15...forearms were ridiculously pumped I couldn't fathom a fourth set
+++
superset rope crunch - 15 reps after each set of leg raises, could barely hang onto the rope such that I needed straps for the third/final set

incline leg press - my buddy/workout partner today is trying a christian thibodeau theory of 100 reps on the leg press after every leg workout to stimulate quad growth...so I played along, just 1.5 plates per side


cardio - went for a 20-25min walk outside before lunch, brisk pace...may do a bit more later depending on how the evening goes but I'm trying to taper it down now

Mid-day @ 240+ in this picture - don't want to get much bloofier than this all the way to 250-260...

 

[snowpatrol123]

Weight 244

Slow day at work, managed two naps and a nice walk in the afternoon though

Finally picked a nice day to ride my motorcycle too...only a few drops of rain after sushi but nothing scary and beautiful all day

Trained with the same monster ex-strongman as yesterday, saw a few more good friends at powerhouse and met up with yet another group for sushi

So...full...I stopped counting after 50 pieces of salmon sashimi, honestly there wasn't much after that, picked at a few maki rolls but that was it


Tue - hams/glutes/abs/calves (gauntlet wk1)

warmup - spin bike/10mins

seated hamstring curl - two warmup sets, looking for a hard 15 reps weight then three working sets (RPE 8.0 > 2-3 reps in the tank)
+++
superset adductor machine - one warmup and four working sets of 15 reps

smith SLDL - went really heavy on these, probably heavier than I should've since the target RPE was 8.0 also but I kept up with a strongman so that's cool

glute kickback machine - went upstairs and used this old warhorse, three sets of 12 per leg

bulgarian split squat - did three sets of 12 reps per leg instead of the stationary lunges in the program, just seemed to make more sense at this point
+++
superset seated calf raise - one warmup and three heavy working sets of 12-15 full reps, 12-15 partials and finishing each set with a hard 10sec stretch

incline leg press - one set of 100 straight reps, went a little heavier this time (three plates total...1.5 per side)...crazy burn here

standing calf raise - three "calf killer" sets ...each set is 10 full reps + 10 sec iso hold, three times
+++
superset dorsiflexion - bodyweight to failure after each set of calf raises


ended up leaving abs since I did them yesterday instead, and had to get going to meet friends for sushi


cardio - 25mins walk outside mid-afternoon

 

[snowpatrol123]

Weight 248

Jesus fucking shit, fuck...I feel it too, my back was cramping like cray-zeeeeee during my workout today

No more AYCE sushi for this jabroni, my god...

Anyways, work was alright...went for a walk, took a nap, ate meals and headed home to see the wife before training

Met one of my sisters at the nicer goodlife that mrs.SP and I checked out last friday evening for a long (longest of the week) training session

Ran into one of the women's physique competitors I know from powerhouse there, turns out that's her 'main gym'...

She just switched from greg doucette back to big ron P...and really didn't have much good to say about GD, oh well


Wed - chest/tris/back/bis/delts/abs (gauntlet wk1)

warmup - incline treadmill

shoulder warmup superset:
1. side lateral DB raise - two sets of 15
+++
2. superset front lateral DB raise - 15 reps immediately after the side laterals

hammer pin-loaded chest press - these were banded and unfortunately it's tougher to attach bands to pin-loaded HS machines but we managed to rig it up...one warmup and three sets of 8 reps (RPE 8.0...2-3 reps in the tank)
+++
superset unsupported hanging leg raise - four sets, 16/17/18/20 reps per set respectively

steep incline smith chest press - did these on about a 45 degree angle which hits the pecs and anterior delts fairly evenly...reps weren't specified but RPE was 8.0 so I did 10-12 reps for one warmup and three working sets

two-handle tricep pushdown - same as monday, three sets of 15 with RPE of 10 (no clean reps remaining...'clean failure' in other words)

seated overhead rope tricep extension - three sets of 12 reps, RPE 10 here too

one-arm pulldown - three sets of 10, focusing on really squeezing the lower lat at full contraction on every rep

heavy T-bar row - went heavy (for me) which was a mistake, essentially crippled myself with ridiculous lower back pump for the rest of the workout...three sets of 10 reps, RPE I think was 8 but I went more like 9-10

hyperextension - I mistakenly tried to do these, got about 12 reps for my first set then realized I was just making things worse with my lower back and as much as I hate to admit, gave up...

ez-bar curl - three sets of 10, lower back was killing me here but I gritted my teeth, braced my abs and went heavy af for RPE of 10 on each set

bent over rear lateral DB raise - these were ridiculous with my lower back situation but I managed two of the three sets he called for, for all 25 reps with RPE of 10 also


cardio - as mentioned I went for a 20-25min walk outside at work, I think as long as I can keep these up I won't be doing much indoor stair mill or treadmill BS especially since the goodlifes don't have WIFI (wtf? lol)

 

[snowpatrol123]

Weight 247

Still heavy...but feeling less "heavy" than yesterday, and looking tight in the mirror so that's a thing...

Too short of a sleep last night because I couldn't bring myself to turn off "The 100" until almost 3am

OK day at work though until some jackass scheduled a client meeting during my usual nap+mealtime

So I skipped the nap, ate after and headed to powerhouse to meet a friend for legs

We had a tag-a-long, a men's bikini...I mean, physique competitor who wants to build some legs to do classic

To his credit, he kept up at least enough that he didn't slow us down at all, and definitely gave his 100% on every working set


Thu - hams/quads/calves (did abs yesterday instead) (gauntlet wk1)

warmup - incline treadmill

standing calf raise - three heavy sets of 15 reps, slow/methodical with a hard stretch at the end of each set

seated toe press - three sets of 12 reps, also heavy minus the stretch

prone hamstring curl - two warmup sets, pyramiding weight to find a good 8 rep weight (RPE 10) which involved pinning two extra 25lbs plates onto the machine, then did three working sets....on the first two it was simply 8 hard, straight reps and on the third it was a killer dropset of 8 reps, took of a quarter plate, 8 more reps, took off the other quarter plate, 8 final reps then a 30 sec iso hold from just above the stretch position

incline leg press - used an icarian machine that I don't really like, weird angle with a squishy backrest but other than that it was good...pyramided weight up doing sets of 10 reps with legs on the outside of the torso on the way down for better ROM and focus on the quad sweep (vastus lateralis)...then did a triple dropset with legs moved into the more powerful-feeling, slightly narrower stance and then completely low for the final drop
10 reps x 3 plates per side
10 reps x 5 plates
10 x 7 plates
10 x 8 plates + 10 x 6 plates + 20 x 4 plates....crazy burn from this dropset

hack squat - did three sets of 8, the first two sets were straight reps, super deep ROM (banging off the stops on a few reps) and the third was a single dropset...8 regular reps, then 8 slow reps with 4 sec descents

highbar ATG squat - two sets of 8 reps with a weight that felt like we could get about 12-15 reps, then a triple dropset where I did 15 reps, a slight drop then aiming for 6 reps and finally another for 4 reps

Unfortunately, something super weird (and painful) happened as I was grinding out my 13-15th reps...my neck basically seized up, super painfully...I tried to keep going with the drop but couldn't. It's still sore now, similarly to if I slept on it weird, I haven't had this happen before and definitely don't like it.

cardio - nothing specific today, it was rainy and after legs I had to get home for the wife's birthday dinner at the inlaws'

 

[snowpatrol123]

Weight 246

Nice friday, forecast was shitty so I hopped in my car then when I pulled out of the garage and saw the beautiful weather I turned right around and switched to a bike

Longer day at work since I didn't frontload my hours earlier in the week the way I prefer to, but I did get outside a bit and fit in a short nap

Surprise party for Mrs.SP at her brother's place this evening went really well, no one ruined it and she was pleasantly surprised (rather than the less-desirable horrified, sad, angry etc...)


Fri - "rest" day (quick arms/abs 'pump' session)

no cardio warmup today, straight into some abs

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

rope tricep pushdown - five sets pyramiding weight up and dropping a few reps each time, then a sixth/final set with less weight and higher reps
+++
overhead rope tricep extension - 10-15 reps to failure after each set of rope pushdowns, not locking out just 3/4 ROM which makes it much tougher

supinated two-arm DB curl - four sets, pyramiding weight up, 15/12/10/8 reps per set respectively
+++
superset hammer DB curl - 8 reps after each set of supinated curls

CGBP - three sets, pyramiding weight all the way up to 2.5 plates per side (for six clean reps)
+++
superset EZ-bar reverse-curl - 10-12 reps (to failure)

I had a pretty ridiculously obnoxious arm pump so I had to pose a little bit, then headed home to take my wife to her surprise bday party


cardio - went for two walks outside today actually, got some sun and some mileage in...approximately 40-45mins total LISS

 

[snowpatrol123]

Weight 245

Slept well/late then watched a good bit of the nationals PJ round

Hopped on the bike and headed to powerhouse, the finals/awards round was just starting so I watched that too

Eventually a few of us decided to get some posing done once the men's BB was finished, then hit some back

I continued with my workout after the initial back exercises while they kept going then joined for some heavy rack pulls at the end


Sat - back/chest/delts (gauntlet wk1)

warmup - actually did a bunch of posing with some buddies before we hit the weights, that's a pretty crazy warmup by itself

HSPL front pulldown machine - did two warmup sets and three working sets of 10 reps, RPE 8 (2-3 reps in the tank with clean form)

wide-grip pullup - shooting for 10 reps, I think due to some pre-exhaust I got about 8-9 clean reps and didn't want to push (RPE 8 specified)

low cable row - three sets of 10 with a straight/upright posture and focus on squeeze/contracting the lats hard on each rep

banded hyperextension - I purposely left these out since I assume all they would do is pump my lower back and make the rest of the workout hell

pec dec - two warmup sets and three working sets of 10 reps with a 1-2 sec hard flex/squeeze on each rep (RPE 8 again)

slight-incline DB press - no lockout just 3/4 of the way up, three sets of 8 reps leaving 2-3 reps in the tank

side lateral DB raise - went to failure on these, three sets of 15 reps lifting to the 10 and 2 o'clock height/position

rear delt/reverse pec-dec - three sets, slightly pyramiding weight up for 15/12/10 reps per set, respectively

rack pull - since I skipped the hyperextensions I figured I'd put some tension on the lower back with these, did three sets of 5 with 5 plates per side


cardio - went for a 45min walk on whyte ave with mrs.SP, she walks pretty fast considering her shorter stature, and I was struggling to keep up in flip flops so I'll call that some decent LISS

 

[snowpatrol123]

Weight 240 (?)

The scale at the LA fitness was pretty funky, so I'm not sure if I really weighed 230, 240 or 250...

Tomorrow I should be on a properly-calibrated digital job so that'll be more accurate/telling

I slept in a bit then met my usual arms-training buddy for our Sunday arms session

Afterwards I picked up mrs.SP and we headed over to some friends for a BBQ where I cleaned house lawn-bowling...

After THAT we headed to my parents' place for some more BBQ family dinner and a mini-celebration for mrs.SP's bday

I ate mostly protein/fat this weekend other than a few desserts here and there so while my meal plan was out the window my macros have been almost bang-on


Sun - "rest day #2" (arms/abs - pump+extra volume)

warmup - inline treadmill

shoulder warmup - they've been bugging me a little postWO especially when driving for some reason so I did some lateral raises with light weights to warmup them up before moving on...

CGBP - four sets, pyramiding weight up until a heavy fourth set of 7 reps (8 with a spot)
+++
superset EZ-bar curl - three sets of 8-10 reps, moderate then heavier weight

HSPL preacher curl machine - did these single arm, three sets of 8-10 reps with slow eccentrics then a fourth set of '21s' (with less weight)
+++
superset skull-crusher - three sets of 15 reps each, as heavy as possible

rope tricep pushdown - four sets of 12-15 reps
+++
superset rope hammer curl - four sets of 15 reps
+++
superduperset overhead tricep extension - four sets of 12-20 reps, to failure

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

swiss ball crunch - two sets of 20-25 reps, slow and difficult

HSPL ab crunch machine - the type where you draw your knees up to your chest, except this was plate rather than pin loaded...three sets of 10-15 reps


cardio - none today, just some short distance walking outside mainly

 

[snowpatrol123]

Weight 249

Had a decent sleep and went into the office a bit earlier than usual on my bike with a huge ass load of meals plus gym clothes in my bag

Decent work day, no nap but got in all my meals and a nice walk outside...

Met some friends at powerhouse afterwards, hit upper body then home to grab my car and pick up a package that FINALLY arrived via canada post

Mrs.SP was with me at this point and we were both hungry so we picked up a few things at the grocery store including some maki rolls and had those for first-dinner

Cooking eggs now, downloading preacher and looking forward to bed again, I'm beat...


Mon - back/bi/chest/tri/abs (gauntlet wk2)

warmup - incline treadmill

wide grip pullup - four sets of 10 (RPE 8) which meant on the 3rd and fourth I stopped at 9 and 8 reps respectively...much tougher at this weight than 210-220!

supinated pulldown - used two D handles attached to a single cable (unfortunately) but made it work...four sets of 10 with 2-3 reps in the tank here too

preacher one-arm DB curl - went with 1-arm as it wasn't really specified, four sets of 8 to (clean) failure (RPE 10) per arm

incline bench two-arm DB curl - four sets of 8 here, and RPE also 10

HSPL incline chest press - one warmup and three sets of 8-12 reps pyramiding weight slightly, hard lockout on each rep (RPE 8)

flat DB press - three sets of 8 reps with 2-3 still in the tank, moderately heavy on these but was feeling a bit weak from the first exercise

chest dip - bodyweight to near-failure, leaving approximately 1 rep in the tank...slow, deep stretch on every rep and only coming up 3/4 of the way

tricep two-handle pushdown - three sets of 15 reps with a weight that had me failing on the 15th rep

unsupported hanging leg raise - three sets, 16/17/18 reps per set respectively


cardio - 25-30min walk outside, weather was beautiful (HOT actually, I was wearing pants because I rode my motorcycle to work today)

 

[snowpatrol123]

Weight 243

I'll play it by ear the next few days but it may be time to bump the macros up again

Had a long, almost painfully boring day at work so I ended up dozing off more than once, at least I feel rested now..

Home after work to see mrs.SP before heading out for a rip on the motorcycle then hitting legs at powerhouse


Tue - hams/glutes/calves + quads (skipped abs - gauntlet wk2)

warmup - spin bike for 5m

seated hamstring curl - two warmup sets to find a good working weight then four sets of 15, leaving 2 reps in the tank (RPE 8)
+++
superset adductor machine - one warmup and four working sets of 15 reps

smith stiff-legged deadlift - one feeler set then four working sets of 15 reps, focusing on pulling with the hams and not locking out to keep tension

glute machine - this thing is literally called the 'butt master', I can't make that kind of shit up....anyways did four sets of 12 per leg

highbar ATG squat - I added this in, wanted to squat and put up some great numbers...getting closer to where I was before prep
10 x 185
10 x 275
10 x 385
8 x 405...honestly I think I had 10, but since I'm a pussy without a spotter I racked it and will forever wonder about those last two reps...

stationary lunges - four sets of 12 per leg, focusing on using the glute only (as much as possible)
+++
superset standing calf raise - four sets of 15, heavy, followed by a 15s hard stretch

seated calf/toe press - four sets of 15-20, also heavy but no stretch on these


cardio - none today, ended up driving to mcD's with a coworker in the afternoon for 'dollar drinks' but my coke zero tasted suspiciously like a coke-regular so I didn't actually end up drinking much of it

I can't even explain my frustration at my "videographer's" epic failure to capture ANYTHING besides one or two reps of my 385lbs squat, but here it is anyways...

 

[snowpatrol123]

Weight 245

My fault for doing it but I stayed up too late watching The 100 and was tired all day

Plus the lack of sleep hampered my recovery I think and my legs got pretty sore by mid day...still bugging me now

Anyways, had sushi with a friend after work, good chat then headed to powerhouse for a long, solo upper body session


Wed - chest/tri/back/bi/delts (gauntlet wk2)

shoulder warmup - 2 supersets of the following:
1. side lateral DB raise - 15 reps
2. front DB raise - 15 reps

HSPL chest press - did these banded, four sets with a hard lockout at full extension, pyramiding weight slightly always leaving 2-3 reps in the tank (RPE 8)

steep incline smith press - four sets of 8 reps only going to 3/4 lockout, picked a weight that left two reps in the tank (approximately)

two-handled tricep pushdown - same as the previous days/weeks except four sets of 15 (to failure) instead of three sets (RPE 10)

seated overhead rope tricep extension - four sets of 12, also RPE 10

one-arm lat pulldown - twisting the handle to supinate at full contraction and really squeezing that lat, four sets of 10 per arm

seated low cable row - four sets of 10 with a slightly wider neutral grip handle, went pretty heavy on these but still left a few reps in the tank

meadows row - three sets of 8 reps per arm, RPE 8

ez-bar curl - three sets of 12, squeezing the biceps hard throughout the whole ROM...pretty much to failure on these (RPE 10)

bent over rear lateral DB raise - four sets of 15...got 20 on the first then picked a heavier weight for the remainder and failed right around 14-15 reps on each set

 

[snowpatrol123]

Weight 243

This was an evening, pre-hip weight...as mentioned I'll be watching the scale these next few days and adjust macros if necessary next week

Had a busy day:
- woke up, rode to work
- client meeting, nap, other work stuff
- dropped bike off at the dealership (slow leak in the rear tyre)and coworker drove me home
- drove car to the airport, heated up a meal and ate it while waiting
- picked up my buddy who flew in from out of town then we drove to powerhouse, saw BPak finishing his workshop/seminar-thing
- trained legs, ate postWO meal
- mrs.SP dropped my friend and I off at skyreach
- watched the hip concert ( Utter magic, plenty of tears as Tragically Hip play Rexall Place | Edmonton Journal )
- mrs.SP picked us up, dropped us off at powerhouse to get my car
- home for midnight omelette then bed


Thu - hams/quads/calves, left abs for friday (gauntlet wk2)

warmup - spin bike

standing calf raise - three sets of 15, heavy

seated calf raise - three sets of 12, heavy on these too

prone hamstring curl - two warmup sets then three working sets of 8, on the third set we did a triple dropset followed by a 30 sec isohold

BB SLDL - three sets of 8 (RPE 8-9ish)

cybex incline leg press - pyramiding up doing sets of 10, feet narrow with knees going wide to emphasize quad sweep then finished with a dropset
10 reps x 2 plates per side
10 x 3 plates
10 x 4 plates
10 x 5 plates
10 x 6 plates
10 x 7 plates...getting heavy-ish, next set was the dropset
10 x 8 plates + 10 x 6.5 plates + 12 x 5 plates + 4 x 4.5 plates + 4 x 4 plates (had to strip a plate off every few reps to get the last 8 out)

hack squat 1.5s - each rep is a full and partial from the bottom position, so 8 feels more like 16...did 3 sets of 8 with minimal rest, great pump from that

bulgarian split squat - two straight sets of 8 reps per leg, then the killer dropset of 8 reps + 8 sec iso hold, with two more drops...I had to skip the last isohold


That was it, showered up, at our postWO food and hit the rode to see the hip!

 

[snowpatrol123]

Weight 240

Had a good, maybe a bit short sleep after getting home late from the concert

Morning weight, was up early to hit the gym and get my friend to the airport for his flight


Fri - arms/abs

warmup - spin bike again, this feels good especially the day after leg day

supinated DB curl - five sets, pyramiding weight up and losing a few reps each time
+++
superset overhead one-arm DB/tricep extension - three or four sets of 10 per arm

cross-body hammer curl - three sets of 12, alternating arms on each rep
+++
superset reverse-grip EZ-bar curl - three sets of 12, arms/forearms were on fire from this

HSPL preacher curl machine - two sets of 8 per arm + partials, then one set of 21s with both arms

HSPL tricep pushdown machine - four sets of 12-15, with a hard lockout/flex at the bottom and good stretch at the top

rope tricep pushdown - four sets of 12, also with a lockout/flex on each rep
+++
superset overhead rope tricep extension - 8-12 reps after each set, only going 3/4 of the way to lockout

PJR pullover - four sets of 12 reps, on the last one superset a kind of over-chest JM press with the DB

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

 

[snowpatrol123]

Weight 242

Lazy-ish saturday except for the part where I woke up at 8, panicked when I saw the time and informed mrs.SP she was late for work...

Turns out she doesn't (and never has) work saturdays...I just didn't realize it was the weekend for some reason

So I thought it'd be wise to give her some space, went and did my usual coffee + people watching then carefully returned home

By then mrs.SP was up, in a forgiving mood and ready to face the world so we did some errands, got more coffee and came back home

At this point she (and I to be honest) was tired and wanted to nap, I knew I needed to keep moving or I'd have a hard time making it to the gym

So I hit powerhouse for a back/chest/delts workout, saw a few people there but it was pretty dead and came home to an amazing homemade turkey burger + light pasta salad meal

Just digesting that now and contemplating an early night...


Sat - back/chest/delts (gauntlet wk2)

warmup - incline treadmill

one-arm supinated pulldown - warmup and four working sets of 8 reps, RPE 8

one-arm DB row - heavier on these, four sets of 10 with only 1-2 (clean) reps in the tank

HSPL low-row machine - three sets of 10 with a 1 sec pause/flex at full contraction on each rep

DB flye - four sets of 8, moderate weight focusing on squeezing/feeling the contraction....RPE 8.5
+++
superset chest dip - bodyweight for 10 reps after each set of flyes

incline DB press - four sets of 8 only going to 3/4 lockout, leaving 2-3 reps in the tank
+++
superset side lateral DB raise - four sets of 10, heavy on these going to 'clean' failure (honestly I was probably cheating the last 1-2 reps...RPE 10 or 11 even)

rear delt/reverse pec dec - three sets of 10, really slow on the whole range of motion for max tension (MTUT?)


That was it, I was pleased to see the insane rain had let up by the time I was ready to drive home...earlier there were 6" puddles (mini lakes) in the hardware store parking lot for example

Need more ham drop...:

 

[carverelli]

What's a ham drop?

 

[tx045]

What's a ham drop?

Hamstring sweep