SP's on/off-season log

[snowpatrol123]

Weight 220

Wed - chest - 8-12 reps
35min LISS - incline treadmill
internal/external shoulder rotation - three sets
hanging leg raise - four sets
incline DB press - three drop sets
flat DB press - one drop set
lying leg raise - three sets
flat BB press - three sets
superset DB flyes - two drop sets
- short on time because I went a little long on cardio...would like to do weighted chest dips later today if possible

edit: fucked up carbs and felt a bit hypo post-WO...still playing with slin dosage, ideally would sip dextrose/whey/bcaa combo throughout the workout rather than simple sugars pre/post

 

[snowpatrol123]

Weight 220

Late evening weigh in...might've been 219 if I did it in the morning. Not expecting 1lb/day to continue though, and I'm sure at least 5lbs were some water/bloof/GI stuff.

Thurs - back - 8-12 reps
skipped cardio - gym was absolutely packed...everytime I go in the evening it reminds me why I like mornings
deadlift - warmup + three sets - 8x405 with belt&straps ez for three working sets, short-ish rest periods
superset machine row - two sets
bent over barbell row - three pause sets - ended with dropset on third set
wide grip pullup - three sets
superset wide grip lat pulldown - three drop sets
seated row - three drop sets

 

[snowpatrol123]

Weight 217

Sat - delts - 10-12 reps
30min LISS - incline treadmill
internal/external shoulder rotation - three sets
superset hanging leg raise - four sets
seated DB press - three drop sets
DB lateral raise - three drop sets, extra drop on last set
superset lying leg raise - four sets
smith shrugs, heavy - behind the back and in front - three sets
superset front BB raise - three sets with static holds added
behind the neck BB press - one set

 

[snowpatrol123]

Weight 216

Sun - arms - 8-12 reps
30min LISS - incline treadmill
preacher EZ bar curl - warmup plus three sets
skullcrushers - warmup plus three drop sets
hammer DB curl - three drop sets
superset lying leg raise - two (maybe 3?) sets
triangle tricep push down - three pause sets

Went a bit hypo again mid workout, still playing with pre/intra/post carb breakdown and trying to keep it closer to 6g/iu vs 8-10 but end up closer to 10 to compensate when I feel shaky.

 

[smittiot]

Watch that you don't lose weight too fast. I tend to have that issue when I get focused, almost to obsession. A cheat meal or 2 per week seems to help me.

 

[snowpatrol123]

Good advice smittiot, I do the same.

I didn't exactly cheat last night as I was still approximately within workout-day macros (got a late start to the day, woke up @ 1pm so no breakfast or lunch lol) but I demolished four pork chops, a couple baked potatoes, stuffed peppers and unhealthy looking salad.

I still feel 11-12 weeks out and my target is 9 weeks away...I'll post a few updated pics next weekend I think. Feeling lean, but watery right now...quads and abs definition is starting to come along nicely.

Weight 215

Mon - legs pt. 1 - 12-15 reps
30min LISS - incline treadmill
seated quad extension - warmup reps, then three heavy pause sets
highbar, ATG squat - frontsquat warmup, three working sets
superset seated calf raise - four sets, heavy

I did something fucky to my shin "muscle"...not pulled as far as I can tell but very painful, on the third set...still managed to finish my last squat set but decided to head to work, take some ibuprofen and go back this evening for hamstrings/ leg press if I can.

 

[snowpatrol123]

Mon PM - legs pt. 2 - 12-15 reps
30min LISS - incline treadmill again
SLDL - four sets
incline leg press - three sets
superset standing calf raise - four sets
hamstring curl - one drop set

Weight 216

Super tired, and super hungry this morning. Slept like crap last night despite spending almost 4 hours in the gym yesterday...it's hot outside and cutting drugs suck in general.

Tues - chest - 8-12 reps
35min LISS - incline treadmill
flat BB press - warmup plus three drop sets
superset hanging leg raise - four sets
incline DB press - three drop sets
flat DB flyes - three drop sets
superset lying leg raise - four sets
-still need to do weighted or bodyweight dips this afternoon

 

[snowpatrol123]

Was too sore from a bad VG pin and double cardio / double legs Monday to do back Weds so I took the day off. Not a fan of days off though, carbs are even lower so I'm fucking starving all day. God damn EQ, metabolism, etc etc.

Weight 216

Thur - back - 8-12 reps
45min LISS - incline treadmill
stretched my poor hamstrings out...then
bentover barbell row - three sets
deadlift - three sets - 8x405 (belt and straps)
superset machine row - three sets
wide grip pullup - two sets
superset wide grip pulldown - three drop sets

Need to give myself an extra 10-15 mins at the gym with these longer cardio sessions, I keep having to skip my last one or two exercises, or sets at least which frustrates me. Even then I'm usually late for work lol.

On a positive note, slin feels pretty dialed in now...8iu pre/post workout. Oats first thing when I wake up and a carton of eggwhites, banana (or fruit of some kind) pre WO, along with the slin and a quest bar. Sip BCAAs + 20g dextrose intra workout, head to work...more oats, 8iu and 75g iso. Always have candy of some kind in my pockets and a medicalert bracelet at the gym, one of my closer coworkers knows whats up with the slin as well just in case.

Now I wish I had some test suspension to mix with the slin

 

[snowpatrol123]

Weight 218

Kind of weird, probably attributable to the var I added two days ago. In addition, I did go about 40p / 25c over my macros yesterday, but was under by 20g on fats so overall should've been pretty much a wash.

Fri - delts - 10-12 reps
45mins LISS - incline treadmill
external/internal shoulder rotation - three sets
superset hanging leg raise - four sets
seated DB press - three drop sets
lateral DB raise - three drop sets
superset lying leg raise - three sets
smith shrugs - three sets behind the back and in front
superset front barbell raise - three sets of 12 reps plus static hold

 

[snowpatrol123]

Weight 215

Didn't have much time, was heading out on a road trip to pick up one of my ducatis but I don't get too excited about arms day anyways.

Sat - arms - 8-12 reps
45min LISS - incline treadmill
standing EZbar curl - three sets + cheat reps
decline weighted situp - four sets
rope tricep pushdown - two drop sets
skipped (didn't have time for)
-hammer DB curl drop sets
-triangle pushdown pause sets

/may/ try to add those with legs tomorrow, but probably that will only happen if I decide to split legs into AM/PM or into two days. Will depend on energy levels.

Workout day macros for week 7 and 8 will be 425p / 350c / 85f...rest day 375p/300c/90f (workouts are five or six days per week depending on sleep, work, energy etc)

I sometimes forget the main reason people probably read this - they don't care as much about my training as they would the cycle...so I will post my gear plan for this coming week, which won't change for week 7 either (8 weeks out, theoretically)

Anabolics:
300mg test-E eod
300mg tren-E eod
150mg tren-A eod
150mg EQ e4d (just finishing a vial for the sake of getting rid of it...will be replaced with Masteron for week 7 onwards)
~60mg var/day (30-40mg AM, 20-30mg PM)
slin - approx 4-5d/wk (not on rest days or arms day) very anabolic imo...humulin-R 8iu pre / 7iu post WO...finally have my carbs and timing sorted (when cutting you want to be as low as possible without endangering yourself obviously)

Cutters:
400mg DNP/day (not fun in this weather)
50mcg T3/day
32mg ephedrine preWO
200mg caffeine preWO

Other shit:
12.5mg aromasin/day
1200mg NAC/day
2x multivitamin (am/pm)
3x omega3 caps/day (with asin)
3g vitamin C (split throughout the day)
250iu hcg e4d (planning on coming off @ week -1 or -2)

 

[snowpatrol123]

Weight 215

Sun - legs pt1 - 12-15 reps
45min LISS - incline treadmill - pushed it too hard, knew I needed carbs but wanted to push through which ended up fucking me afterwards
highbar ATG squat - three sets - needed almost 10 mins rest between, was not in good shape but actually pushing the weight was fine...felt solid as fck
seated calf raise - five sets - shins started hurting like crazy
SLDL - got one set, and my calf started cramping uncontrollably,

Didn't want to make a scene, and I was still off balance from a weird (insufficient carb) breakfast plus that shin muscle (or tendon?) that was hurting last leg day was doing the same thing. So I packed up, showered and went home...took my last tramadols from the gyno surgery and passed out for an hour. Woke up and my shin muscle/tendon is much better, but had another insane calf cramp...girlfriend had to help me stretch/massage it out, lasted a good minute I was worried it was going to tear the tendon or something.

Still trying to make up my mind about going to finish legs tonight, or doing it tomorrow...or just leaving well enough alone (got my heavy squats in at least)

 

[snowpatrol123]

Weight 215

Mon - legs pt.2 - 12-15 reps
35min LISS - incline treadmill
some stretching...
seated quad extension - three pause sets
SLDL - three sets
incline leg press - three pause sets
superset leg press calf raise - two sets
prone hamstring curl - one drop set

 

[snowpatrol123]

Weight 214

Tue - chest1 - 8-12 reps
45min LISS - incline treadmill
internal/external shoulder rotation - three sets
superset hanging leg raise - four sets
incline DB press - three drop sets
-had to bail & go to work...was hoping to finish later in the day but had to deal with a real estate transaction, traffic tickets and some other BS so chest day extended to this morning (weds)

Wed - chest2 - 8-12 reps
35min LISS - incline treadmill
flat DB bench - three drop sets
superset lying leg raise - three sets
weighted dips - three sets
superset bodyweight dips - three sets as well
cable flyes - three drop sets
superset hammer crunch machine - four sets
tricep burnout - one drop set
DB pullover - two sets

 

[snowpatrol123]

Weight 213

Thur - back - 8-12 reps
35min LISS - incline treadmill
heavy deads - warmup then three sets w/ belt and straps, 8x405
superset machine row - two sets, narrow grip
bent over barbell row - three pause sets, finished with dropset
widegrip pull up - two sets
superset widegrip lat pull down - two drop sets

 

[snowpatrol123]

Weight 211

Fri - delts - 10-12 reps
40min LISS - incline treadmill
internal / external shoulder rotation - three sets
superset hanging leg raise - four sets
seated DB press - three drop sets
DB lateral raise - three drop sets
front barbell raise - two sets, plus static hold
superset lying leg raise - three or four sets
smith shrugs - two sets, behind and in front

 

[snowpatrol123]

Weight 212

Probably 211, actually, but I was super thirsty when I woke up...drank probably 1.5L water, ate my usual oats and drank another 500ml of eggwhites in the changeroom before weighing in. Normally it would only be the oats and eggwhites weighing me down in the morning.

Sat - arms - 8-12 reps
35min LISS - incline treadmill
narrow grip bodyweight chinup - three sets - 15/12/10 reps strict form
superset ez bar curl - three sets
triangle push down - three drop sets
decline weighted situp - four sets w/ 45lb plate
CGBP - warmup then three drop sets
rear delt cable pull apart - two sets then some jackass took the cable machine, didn't have energy for an argument though
ezbar curl - three drop sets

 

[Southernfish]

You doing Muscle Beach Snow?

 

[snowpatrol123]

You doing Muscle Beach Snow?

If I'm close enough by mid-September, that's the one. I'll decide whether to compete or spectate at that point.

Weight 208

Sun - legs - (10 sometimes) 12-15
45min LISS - track and incline treadmill
seated quad extension - three pause sets
highbar ATG squat - three sets
SLDL - three sets
superset seated calf raise - four pause sets
seated hamstring curl - two sets
front squat - two sets

 

[Southernfish]

If I'm close enough by mid-September, that's the one. I'll decide whether to compete or spectate at that point.

Weight 208

Sun - legs - (10 sometimes) 12-15
45min LISS - track and incline treadmill
seated quad extension - three pause sets
highbar ATG squat - three sets
SLDL - three sets
superset seated calf raise - four pause sets
seated hamstring curl - two sets
front squat - two sets

Ya right on, keep focused man, hows your BF as of now? Do you know?

 

[snowpatrol123]

Ya right on, keep focused man, hows your BF as of now? Do you know?

I started about 5 weeks late (11 weeks out) but was somewhat lean (no more than 10%) so that's only a partial excuse.

Last Monday calipers said 7, I find they're about 1% lower than actual and based on mirror I would believe 7-8% plus water I'm holding from the DNP. Quad separation is pretty good, abs are there and face is a little on the gaunt side tbh...not a huge fan of dnp but I can't argue with it's efficacy at this point. Looking forward to dropping it soon though and tightening the last few percent with cardio and diet.