SP's on/off-season log

[snowpatrol123]

Weight 239

Last day of work until Tuesday for me

Tough week but looking forward to a couple-of-days trip with a friend to visit one of my brothers, his wife and my youngest sister


Thu - legs/calves

warmup - 15mins LISS

prone hamstring curl - 5 sets of 20/15/12/10/8, failure on the last three sets

highbar ATG squat - 4 sets, ended with a shitty feeling set of 5x405...missing a tonne of reps

hack squat - pissed about the BB squats so I took it out on the hack squat, did three heavy sets with rest/pause as necessary to hit 12 reps each

BB SLDL - three sets, pyramiding weight up

donkey calf press - four sets of 16


That was it, disappointed with the squat performance but I guess not terribly surprised, either.

 

[snowpatrol123]

Weight ??

The scale I tried seemed really off (<230) and I forgot to try the other

Flew out at 5am, due to the time change landed only slightly after 6 then hit the ground running

Busy day of visiting my friend's brother, my sister then my good friend for coffee and a workout...

Saw a few other people there I knew or recognized, was good to be travelling yet among familiar faces


Fri - delts/calves/abs

warmup - light side/front raises superset with some rope tricep pushdowns

behind-the-back cable lateral raise - four sets, pyramiding weight up with a triple dropset on the fourth set
+++
superset front DB raise - four sets as well with pyramiding weight, also a dropset on the fourth set

laying rear DB raise - three sets of 25, started with too much weight but got reps with some partials/swings and pauses as necessary

smith shrug - three sets of 12-15, adding weight on each set
+++
superset rope facepull - same reps/sets

shoulder press (machine) - good solid machine, not sure what type exactly...did three or four sets with increasing weight/decreasing reps

hack squat calf raise - four sets of 16, heavy and slow

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

 

[snowpatrol123]

Weight 245

Well that's more what I like to see, but it's quite the jump so I'm not too sure about this scale either...

Had another day of visiting, lunch with my brother and his wife, visited with sister and changed the oil in her car then hit the gym


Sat - back

warmup - 10min LISS

wide grip pulldown - six sets, pyramiding weight up...last 3 were to failiure in the 8-12 rep range

bent-over one arm DB row - four sets of 12, adding weight on each set..only got 10 clean reps on the final set

laying DB pullover - four sets, pyramiding weight up to a 100lbs DB for 8 on the last set

seated chest-supported row - pin-loaded machine version, four sets pyramiding weight up, each set to near-failure

rack pull - three sets of 8, lightish for me to focus on form and back rather than ham/glute activation

 

[snowpatrol123]

Weight 246

Brunch with my good friends, then a hike with my travel buddy's brother

Wasn't sure I'd have energy for a workout but I got one in anyways, not the best but not terrible

Had another amazing burger at the restaurant my youngest sister is managing then home for the night


Sun - chest/abs

warmup - 10min LISS

rear delt/reverse pec dec - 3 sets, pyramiding weight up

incline DB press - five sets, also pyramiding weight...didn't go too heavy

flat BB press - don't do these often, just did four sets, 1/2/3/3 plates per side for 20/12/8/7 reps, respectively

HSPL flat chest press - three sets here, 1/2/2.5 plates per side for 15/10/6 reps, respectively

flat DB flye - three sets, also pyramiding weight

chest dip - three sets of 12, super deep for a good stretch then full lockout with a hard squeeze on every rep

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


cardio - went for a decent hike with a fairly good elevation increase...maybe ~90-100mins total

 

[snowpatrol123]

Weight 240+

Morning weight so I'm not surprised it was a bit low

Was supposed to have breakfast with my sister but she'd worked late so I ended up eating alone then meeting my friends for a pre-wo coffee

Great leg training session, everyone was sore afterwards...

Met the sister for lunch/brunch instead and filled up on bacon/hashbrowns along with a club chicken wrap...always tough to say goodbye to my sisters

Friend picked me up and his mom drove us to the airport...quick stopover on the way home so we arrived fairly late...unpacked, nice to sleep in my own bed


Mon - legs

warmup - 5mins on the spin bike

prone hamstring curl - about 5-6 sets, pyramiding weight up with added resistance on the negatives (from partner)

highbar ATG squat - four sets, stopped at 3.5 instead of 4 plates after my dismal failure last thursday and it was a little more confidence-inspiring

hack squat - did these instead of leg press, about 4 working sets of 10 with an 8+8+8 dropset on the final set

BB SLDL - two sets of 10, lower back was really tight and bothering me so I switched over and did some seated calf raises superset with seated ham curls

seated calf raise - five sets of 16, heavy
+++
superset seated hamstring curl - three sets of 10, moderately heavy with toes pointed out rather than curled in toward the shins


That was it, legs were shot so we called it a day

 

[snowpatrol123]

Weight ?

Goodlife is super unreliable when it comes to scales unfortunately

Had a busy day back at work, then left a bit early to train with a friend


Tue - back

wide grip pullup - bodyweight for 12/10/10/9 reps per set, respectively

seated single-arm cable row - did these with a turn to supinate at full contraction, three sets of 10...adding weight each set

single-arm pulldown - same idea except on the vertical plane, three sets of 10 with increasing weight as well

bent-over BB row - four sets of 8-10, using 2, 2.5, 3 and 3.5 plates a side, respectively

straight-arm rope pulldown - four sets of 12 with moderate weight, focusing on lat contraction


I've come to the realization that I may need to start tanning again, lol:

 

[snowpatrol123]

Weight 252

Good day at work, got a nice nap in. Hit the gym then had coffee with a friend before heading home for a relatively early bedtime


Wed - chest/calves

rear delt/reverse pec dec - four sets, pyramiding weight up...30/20/16/12 reps

incline DB press - two warmup and three working sets...120lbs x 12 for the heaviest set, felt pretty easy

HSPL decline chest press - four sets, pyramiding weight on the first three then a triple dropset on the fourth

Tri-set - three rounds
1. HSPL flye-press machine - 12 reps per set
2. chest pec dec - 12 reps
3. wide-grip pushup - on the smith on the lowest rung, 12 reps per set

seated calf raise - two warmup and three working sets of 12...flexing hard at the top of each rep

donkey calf raise - four sets of 15

 

[snowpatrol123]

Weight 250

Had quite a bit to get done after work so I settled for a quick arm day


Thu - arms/abs

tricep rope pushdown - five sets, pyramiding weight up
+++
superset standing EZ-bar curl - four sets, also pyramiding weight

CGBP - four sets, top set was 315x6
+++
superset one-arm supinated DB curl - four sets as well

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

HSPL preacher curl - one arm at a time, three sets of 12/10/8 with added weight
+++
superset HSPL seated tricep pushdown - three sets as well, 20/15/10 reps though


That was it, pretty short but had a good pump by the time I left

 

[snowpatrol123]

Weight 253

Woke up super early and trained back with the friend who competes against me at the rec centre he goes to


Fri - back

warmup - 15mins LISS

wide grip lat pulldown - five sets, started light and only went to what I'd call 'moderate' weight for 10 reps at the heaviest
+++
superset straight-arm rope pulldown - equal number of reps as the pulldowns, slightly increasing weight

medium width/neutral grip pulldown - four sets, all with relatively moderate weight in the 12-15 rep range
+++
superset straight-arm rope pulldown - same thing here

HSPL chest-supported row - one arm at a time, four sets of 8-12 adding a plate each time

seated one-arm cable row - twisting to be supinated at full contraction, three sets of 12
+++
superset bent-over BB row - 12 reps after each set of seated cable rows

rear delt/reverse pec dec - three sets of 20/15/10 reps with increasing weight

 

[snowpatrol123]

Weight 254

Had a great weekend, Friday and Saturday were a packed with activities but felt good to accomplish quite a bit

Solid leg training session early Saturday then stayed out too late so Sunday we took it easy

Meal prep, watched a fucked up show called Shameless, visited a friend then decided to go home and chill rather than train chest/delts


Sat - legs

warmup - 20min LISS

prone hamstring curl - about five sets, pyramiding weight up interspersed with quad & hamstring stretching

highbar ATG squat - five sets too, adding a plate per side each time...top set wasn't a PR but at least I'm back in the zone
15 x bar
15 x 1 plate per side
12 x 2 plates
12 x 3 plates...probably should've done a few less here, this actually winded me
7 x 4 plates...still shy a few reps from where I'd like to be but at least it felt stable and not far off

hack squat - three sets of 10-12 regular stance
+++
superset reverse-facing hack squat - same sets/reps after each set of front-facing hacks

kneeling leg curl - two sets of 12 per leg, maxed weight on machine so needed rest/pause on the second set

seated leg extension - four sets of 10-12 with a hard flex/squeeze at the top of each rep

 

[snowpatrol123]

Weight 252

Long, busy day at work then met a friend after work who's doing provincial-level physique for a nice chest day


Mon - chest/calves

rear delt/reverse pec dec - four sets of 30/20/15/10 reps each, respectively

incline DB press - five sets, 20/16/12/8 then 15 reps with lighter weight on the last set

flat DB flye - three sets of 12-15 reps, limiting ROM to maintain constant tension

HSPL incline chest press - three straight sets then a fourth triple dropset

high cable flye - 3 sets, pyramiding weight up then a fourth finisher set with less weight/higher reps

donkey calf raise - four sets of 15, heavy as the machine would go

seated calf raise - four sets of 10-12, also heavy

 

[snowpatrol123]

Weight 252

Feeling sick (runny nose/congested) and my office was super fucking hot so I wasn't particularly productive at work

Left, got a tan (first of the season/year/etc), had a snack then hit the gym


Tue - back/abs

warmup - 15mins LISS on the treadmill, shouldn't have bothered since it cost me valuable lifting time...

wide grip pullup - three bodyweight sets of 10 reps each, slow and controlled
+++
superset straight-arm pulldown - 10 reps after each set of pullups

bent-over one-arm DB row - four sets, all 12 reps with 60/80/100/120lbs respectively

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

pin-loaded chest-supported row - one arm at a time, 3 sets of 12 with increasing weight on each set

rack pull - three sets of 8 reps each, 3/4/5 plates per side respectively


That was it, didn't have much time so I hit the road

 

[snowpatrol123]

Weight 255

That was after I'd drank my intraWO so it's not 100% accurate but still nice to see

Met my friend early before work for leg day since I have a busy evening and likely wouldn't be able to make it to the gym after work


Wed - legs/calves

warmup - 15min LISS

prone hamstring curl - five sets, pyramiding weight up then a triple dropset on the last set

HSPL incline leg press - wanted to take a break from squatting for one leg day before I try one more time to hit a good 10x405.

4 plates per side x 20 reps
6 plates x 16 reps
8 plates x 12 reps
10 plates x 10 reps
12 plates x 8 reps
14 plates x 8 reps...that was pretty heavy so we called it there

hack squat - three sets of 10 with a regular stance
+++
reverse hack squat - 10 reps facing the pad after each set of regular stance hacks

kneeling leg curl - three sets, 15/12/10 reps with increasing weight
+++
superset HSPL isolateral leg extension - same sets/reps as the kneeling leg curl

seated calf raise - three sets of 15 with moderate weight, super slow and methodical

 

[snowpatrol123]

Weight 253

Another good but busy day at work, went for a quick tan and ate some eggs then met my youngest brother to train shoulders


Thu - delts/abs

warmup - 10min LISS

side lateral DB raise - three sets of 20/15/12, increasing weight on each set
+++
superset front DB raise - same reps/weight after each set of side laterals

rear delt cable pull-apart - four sets, pyramiding weight up then a fifth lower weight/30 rep burnout set

side lateral DB raise - four sets, heavier on these...15x30, 12x40, 10x50, 8x55 then a triple dropset to finish

seated DB press - four sets also, very careful not to bring the DBs together overhead to protect shoulders and maintain constant tension

front DB raise - three sets, pyramiding weight up
+++
superset bent-over rear lateral DB raise - three sets also with the same DBs immediately after each set of front raises

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

 

[snowpatrol123]

Weight 252

Going to see a concert tonight so I got in an early morning back training session, explains why weight is kind of lacklustre


Fri - back

warmup - 10m LISS

wide-grip pulldown - about six sets, very careful form...pulling the bar all the way to the sternum and keeping elbows tucked in as much as possible
+++
superset wide straight-arm pulldown - used long D-handles and held them ~18" apart through the whole motion

low/seated cable row - four sets of 10-12, super strict movement as well which makes even moderate weight feel heavy

HSPL chest-supported row - four sets of 12/10/10/8 with a quadruple dropset on the fourth set
+++
HSPL supinated pulldown - three sets of 10 immediately after the first three sets of chest-supported rows

rear delt/reverse pec dec - four sets of 10-15 reps, slightly increasing weight on the first three sets then a fourth, higher-rep burnout set

 

[snowpatrol123]

Weight 252

Saturday was busy and I was pretty tired, I probably could've pushed through a workout but I wanted to have a good leg day so I think waiting til Sunday morning was a good idea

Woke up early since there was lots to do, hit the gym and carried on to a meditation workshop, movie, dinner with one each of my sisters and brothers then meal prep in the evening


Sun - legs

warmup - 10min LISS

glute/ham raise (GHR) - haven't done these in quite some time so they were challenging, did four sets of 8-12 trying to achieve perfect form with some stretching in between sets

HSPL single-leg leg press - four sets of 12-15 reps per leg, increasing weight slightly on each set

HSPL wide/high-stance leg press - four sets of 15 "1.5s" meaning one half rep to half extension then one full extension = 1.5 reps (repeat 15x)...very difficult from about reps 11-15

hack squat - went with these instead of barbells squats to allow going even closer to absolute failure...two straight sets followed by a brutal strip set (quadruple+ dropset) that killed me

seated leg extension - three sets of 12 with a 3sec hard flex/squeeze/hold at the top of each rep and super slow 5-6sec eccentrics
+++
superset prone hamstring curl - same thing here with respect to sets, hold and slow eccentrics


Put on brand new jeans after leg day and they fit pretty tight lol:

 

[snowpatrol123]

Weight 252

Long but good monday at work. Couldn't get away until later, and couldn't find anyone who wanted to train chest at that hour so I hit the gym alone


Mon - chest/abs

rear delt/reverse pec dec - four sets, pyramiding weight up

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

flat BB press - haven't done these in awhile (again) so I started light and kept reps relatively high (and didn't have a spotter)
bar x 30 reps
135 x 20 reps
225 x 15 reps
275 x 10 reps
315 x 8 reps

incline DB press - ended up talking to a friend here so I did a few more sets/reps and went a little heavier than planned (with a spot)
60 x 20
80 x 16
100 x 12
120 x 10
140 x 8 (plus two additional 'forced'(spotted) reps after the clean 8)

HSPL decline chest press - three sets, 8-10 reps each with 5 plates/side on the third set

tri-set - three rounds
1. HSPL press/flye machine - 12/10/8 reps with increasing weight per set
2. regular/chest pec dec - same reps/weight scheme
3. wide pushup - to failure, which was approximately 10-12 reps on each set

 

[snowpatrol123]

Weight 252

Business trip during the day so I was at the rec centre early with friends for a killer shoulder session


Tue - shoulders

warmup - 25m LISS

tri-set warmup - three rounds, 20/15/10 reps with increasingly heavy DBs
1. standing side lateral DB raise - focus on keeping pinkies and elbows elevated
2. front DB raise - using DBs at the same time
3. band over-and backs - just 10 reps here (not 20/15/10)

HSPL reverse-facing shoulder press - five sets, one warmup, three working sets then a triple dropset to finish

seated side lateral DB raise - four sets, fourth set was a triple dropset with partial reps and a few forced reps...super taxing

smith behind-the-neck press - four sets, all heavy with slightly increasing weight in the 8-12 rep range
+++
superset upright row w/rope - three sets, after each of the first three BTN smith presses

cable rear delt pull-apart - four sets, first three pyramiding weight up then a fourth higher rep burnout set

bent-over rear DB raise - three sets of 12 with fairly heavy DBs, trying to maintain decent form throughout but cheating a few of the last reps

 

[snowpatrol123]

Weight 248

Weight is starting to reflect the diet changes I made Sunday night

Hit the gym alone after work, short but hard/heavy back day


Thu - back/abs

warmup - 10m LISS

wide/neutral-grip pulldown - five sets, one warmup and four working sets with increasing weight
+++
superset straight-arm rope pulldown - 10 reps after each working set of pulldowns

HSPL chest-supported row - one arm at a time, four sets of 8 with increasing weight on each set

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

bent-over BB row - three sets, two heavy sets of 8 then a third higher-rep burnout set

rack pull - three sets, 8 reps here also with 4, 4.5 and 5 plates/side, respectively

 

[snowpatrol123]

Weight 246

Yesterday evening I went for a walk, got some blisters and decided to take the night off (it was supposed to be legs)

So I woke up early(ish) this morning and did a fasted leg workout before heading to the lab to have my blood drawn


Fri - legs

warmup - 10min LISS

prone hamstring curl - six sets, first two higher rep/warmups then four working sets, last two were 8 reps to failure with the full stack+extra weight

highbar ATG squat - wasn't the 10 reps I wanted but got a (spotted) ninth so...better, despite the diet I guess
20 x bar
15 x 135
12 x 225
8 x 315
8 x 405 (+ one with spotter)

reverse v-squat - four sets, adding weight each time...12 reps on all sets

HSPL one-legged leg press - three sets of 10 reps per leg with increasing weight on each set


I was pretty sweaty so I had to shower before leaving, we cut it a little short but really only left out one or maybe two exercises tops - I wasn't too upset

Post leg-day swolfie: