SP's on/off-season log

[snowpatrol123]

Weight 244

Busy, late night on Friday so I slept in Saturday, tanned then hit the gym mid-afternoon with my old training partner


Sat - delts/biceps/abs

reverse pec dec - four sets of 20/16/12/8 with increasing weight
+++
superset over-and-backs - used a moderate resistance band, and did 10-12 reps between each set of rear delts

side lateral DB raise - four straight sets pyramiding weight up then a triple dropset to finish

seated shoulder press - used the cybex machine here and went quite heavy, 2-3-3.5-4 plates per side all in the 12/12/10/8 rep range approximately

bent over rear DB lateral - three sets of 12 using increasingly heavy DBs and trying to keep form as strict as possible

EZ-bar "21's" - three sets with increasing weight, and did 8+8+8, then 7 then 6 reps (rather than "21" on each set)

cross-body DB curl - three sets of 10, 12 then 15 reps per arm, per set (respectively)
+++
superset reverse-grip EZ-bar curl - same number of reps after each set of DB curls

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

 

[snowpatrol123]

Weight 242

Saturday evening was another social gathering, not the funnest thing when you're dieting but I brought my own food, drank diet pop & soda water and still managed to have a good time

Had a bunch of errands to do Sunday, then went into work for a bit before walking over to the gym to train back before family dinner


Sun - back

warmup - 15mins LISS

wide/neutral-grip pulldown - five sets, pyramding weight up
+++
superset straight-arm rope pulldown - really strict form here, keeping arms spread apart forcefully and forcing lats to contract hard at the bottom of each rep

"meadows" BB row - haven't done these for a LONNNNNNGGGGG time so I decided to do four sets...first three were straight sets of 8 with increasing weight then a fourth, triple-dropset to finish

DB shrug - four sets of 15 with a 1-2 sec flex/squeeze at the top of every rep
+++
lying DB pullover - constant-tension style, stopping the DB as soon as I could see it in my upper peripheral business to keep tension on the lats...three sets with increasing weight/decreasing reps

seated/low cable-row - two total-failure/burnout sets, in the 15-18 rep range...focusing on fully retracting scapula, pulling elbows as far back as possible and contracting the lats to their utmost


Skipped rack deads as my lower back was still a bit sore, potentially from leg day but I think more likely just from getting old(er)

Taking more 'swolfies' since I'm trying to see progress with my diet, but other than a smaller number on the scale and my waistbands/belt getting looser, I don't feel leaner (a whole six days in to my diet! lol)

 

[snowpatrol123]

Weight 244

Was supposed to meet a friend at the gym to train but he was running late and his cellphone wasn't working so I didn't know if he was coming

I warmed up and got started but he showed up shortly after and we had a good chest session


Mon - chest/abs

warmup - 10min LISS

unsupported hanging leg raise - three sets of 15 reps
+++
superset rope crunch - 15 reps after each set of leg raises
+++
superset rear delt/reverse pec dec - three sets, adding weight on each subsequent set

flat DB press - started doing a meadows workout on this before my buddy showed up so I just went up in sets of 8
8 x 50lbs
8 x 75
8 x 95
8 x 110
5 x 130...testing the waters for a heavy set
7 x 150 (+ 1 spotted) so maybe 7.5 reps...definitely a PR since I've never really handled anything heavier than 140 very well

incline DB press - four sets of 12 with minimal rest, using moderate weight
+++
superset incline DB flye - 12 reps (or to failure, so fewer on the subsequent sets)

flat BB press - neither of us liked this, it was bothering my shoulders and his elbow was hurting so we only did three moderate sets then moved on

HSPL decline chest press - four sets of 8-12 reps, adding weight on each set but I didn't go as heavy as I have in the past (heaviest was 8 x 4 plates/side)

high cable flye - four sets of 15/12/10/8 reps with increasing weight
+++
superset wide-grip pushup - same number of reps which was basically to failure after each set of cable flyes

chest dip - four sets to failure, which was right around 11-12 reps for me going super slow and getting a deep stretch before a full lockout on every rep

 

[snowpatrol123]

Weight 245

Not alarmed but I may need to adjust macros again, I'll see how things look tomorrow

Met my old training partner after work for legs...his knee is healing, finally - so we smashed a mountaindog leg workout from meadows' new programme


Tue - legs

warmup - 15m LISS

seated hamstring curl - three warmup sets then three working sets of 12 reps, and a fourth dropset of 12+8+8 reps

HSPL incline leg press - a few feeder sets to get a good working weight, then working sets of 8 until I could barely get 8...then another dropset w/8+8+12-14(approx) reps

V-squat machine - facing away (the "proper" way) not towards the way I usually would use it, did four sets total...fourth was another dropset, 8+6+6 reps this time

seated leg extension - three sets of 8, adding weight each time, then a brutal isohold+dropset....8 reps, 5sec isohold -> drop weight and repeat 3x

bulgarian split squat - one quadruple dropset (I died)

 

[snowpatrol123]

Weight 245

Woke up early and trained with friends at the rec centre before work


Wed - delts/abs

warmup - 15min LISS

lateral (side) raise machine - two sets of 20

rear delt/reverse pec dec - four sets of 15 reps with a hard flex/hold at full contraction on every rep

side lateral DB raise - lighter than usual weight to allow for a 2 sec hold at the top of every rep, four sets of 8 reps
+++
superset over-and-back - with a band, 10 reps immediately after the lateral raises

front BB raise - four sets of 12 with a 2 sec hold just above eye level on each rep, increasing weight on each set

seated DB press - five sets of 8, pyramiding weight up

unsupported hanging leg raise - three sets of 15 reps each
+++
superset plank - 45sec with abs flexed hard


Underwear was a bit tight today, so keeping things PG...

 

[Gainjin260]

Looking good here. How about some different poses?

 

[snowpatrol123]

Looking good here. How about some different poses?

It's tough to take pictures of other poses by myself...and since I coach myself I usually don't bother

I'll see what I can do in the upcoming days/weeks, though


Weight 244

Met my buddy again in the morning to train back and actually did some significant cardio, for once


Thu AM - back

warmup - 25mins LISS (incline treadmill)

one-arm BB row - couldn't find a landmine thing and I hate making a scene with a BB jammed into a corner somewhere so I used a chest-supported row machine and one arm rowed the end of the weight axle, works very similarly...five sets of 12 reps per arm

wide/neutral grip pulldown - two warmup and two working sets of 12 reps

medium/neutral grip pulldown - two sets of 12

narrow/neutral grip pulldown - two final sets of 12

HSPL chest-supported row - four sets again, 12 reps driving the elbows as far back as possible on each

tri-set - did four rounds of this, increasing weight slightly on the first two exercises
1. straight-arm rope pulldown - 10 reps per set
+++
2. one-arm supinated pulldown - 8 reps per arm, per set
+++
3. plate shrugs - 20 reps with a flex/squeeze at the top of each, leaning forward a little to really engage the traps


cardio - 20mins on the stairmill (calling it "MISS") postWO

 

[snowpatrol123]

Weight 240

Day off work so I did a few errands, took a nap, shopped and made some meals for the weekend

Evening workout at the rec centre, trained alone then went home and watched some netflix before bed


Fri - chest/delts

warmup - 15mins LISS

rear delt/reverse pec dec - three sets with increasing weight / decreasing reps

flat DB press - increasing weight doing sets of 8 reps then finished with a triple dropset, no spotter so I stopped at 8x140 which felt heavier than the 150s did unfortunately

incline BB press - sets of 8 here also, did four sets going up by 1/2 plates each time (135/185/225/275)

flat BB press - these were paused with a 3 sec eccentric, four sets of six reps with the same weights as the incline

low-ish cable-flye - three sets of 12 with a hard contraction on every rep
+++
superset reverse cable pull-apart - three sets, pyramiding weight up for 20/15/10 reps per set, respectively

side lateral DB raise - four sets of 16/12/10/8 reps per set
+++
superset front DB raise - with a slightly neutral/hammer grip, same reps with about half the weight of the side laterals, alternating arms after each rep

 

[snowpatrol123]

Weight 242

I didn't want to go to the big family easterGiving event so I ended up joining a friend's family on Saturday

Ate a lot of (white) turkey meat, green veggies, some yams+squash and split a piece of mini-cheesecake with one of my training partners who was there, too


Sat - hams/abs/calves

warmup - 15m LISS

kneeling hamstring curl - two warmup and three working sets of 12 reps per leg, keeping perfect form...final set was the full stack and heavy af

prone hamstring curl - one crazy triple dropset followed by a hard stretch on each hamstring for 30 sec

HSPL incline leg press - using high and wide stance, adding weight doing sets of 8 reps only to 3/4 lockout until I could just barely get 8 reps (with the 3/4 lockout specification that meant only about 14 plates per side)

DB SLDL - four sets of 8, flexing glutes hard at the top...borrowed someone's straps so I could go fairly heavy on these

decline leg raise - three sets of 20 reps, slow and difficult
+++
superset standing calf raise - these are the 'calf killers' I did frequently during my last prep:
1. 10 reps
2. 10 sec isohold
3. 10 more reps
4. 10 sec isohold
5. final 10 reps
6. last 10 sec isohold (extremely painful and difficult to hold for 10 real seconds)

 

[snowpatrol123]

Weight 232

Slept in, errands and coffee with a friend then trained arms before dinner


Sun - arms

warmup - 20m LISS

rope pushdown - warmup then four sets of 12 reps with a hard flex/lockout at the bottom of each rep
+++
superset seated incline DB curl - warmup the four sets of 8 reps with 3 sec eccentrics

assisted dip machine - three sets of 12 slow reps, no actual assistance from the machine (set to no 'weight' or help) just using it to keep me upright for tricep focus
+++
superset EZ-bar curl - heavy here, 6 reps where the 6th was clean but the last one I could do without cheating

slight-incline EZ-bar skullcrusher - four sets of 12 reps of these in the regular skull crusher fashion followed immediately by 10-12 reps of a close-grip press
+++
superset reverse EZ-bar curl - 12 reps with increasingly heavy weight, all with perfect form


posing - there was someone already in the fitness room practicing bikini posing but I didn't let her intimidate me so I did about 15mins of posing practice in the far corner

 

[appleton111]

great logs thanks for sharing!

 

[snowpatrol123]

Weight 242

Might adjust my diet in a day or two

Had a chiropractor and massage appointment after work so my gym time was limited

Mon - back

warmup - none

one-arm DB "dead-stop" row - three warmup sets and three working sets of 10 reps per arm

T-bar row - one feeler set then four working sets of 8/10/12/12, was supposed to just be 8 but I used smaller plates and the bar was full before it was very heavy

lying DB pullover - three sets of 12, constant tension by stopping the ROM as soon as I could see the DB in my upper peripheral vision

lat pulldown 'stretchers' - only had time for 2 sets of 12 here, which meant I had to skip the last two exercises:
1. BB shrug
2. banded hyper-extension

 

[snowpatrol123]

Weight 243

Evening workout by myself


Tue - chest/abs/delts

warmup - 15m LISS

flat DB press - increasing weight doing sets of 8 until I couldn't get 8

12 x 30
12 x 50
8 x 70
8 x 90
8 x 110
8 x 130
4+1 x 150 (failed on the sixth, spotter helped on the fifth)

decline smith chest press - same idea except sets of 6 and a triple dropset to finish

12 x 135
6 x 185
6 x 225
6 x 275
6 x 315 + 6 x 225 + 15 x 135

pec dec - three sets of 10 with a 10 sec isohold midway through the ROM on the last rep

chest dips - used the assist machine without assistance to keep myself 'guided' and did three sets of 10-12 reps

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

front DB raise - three sets of 15 with only 30sec breaks in between

over-and-back BB press - three sets of 10, each 'rep' is one front and one behind-the-neck standing OHP

DB "six-ways" - three sets of 10

 

[snowpatrol123]

Weight 240

Early(ish) morning, pre-work workout with a friend at a rec centre

Best leg day I've had in awhile...was a struggle and a half walking down the stairs after changing and then driving my manual car to work


Wed - legs

warmup - 15m LISS

prone hamstring curl - three warmup, three working sets of 12 reps then a fourth, triple dropset to finish (full stack+ to start!)

highbar ATG squat - I went all out on these and really did myself in...it's hours later and I still feel like I'm catching my breath - may need to consider cutting back my smoking some
15 x bar
12 x 135
12 x 185
10 x 225
8 x 275
8 x 315 + 8 x 225 + 16 x 135 (this was the killer)

hack squat - four sets of 8-10 reps, pyramiding weight up...ended with 10 x 4 plates per side which felt pretty damn heavy and skipped the 5th, 50% burnout set in favour of having something in the tank to leg press with

HSPL incline leg press - four sets of 25 reps, feet wide on the platform focusing on activating and burning out the 'sweep' (vastus lateralis)

 

[snowpatrol123]

Weight 240

Ahead on billable hrs for the week so I left work a bit early and did some errands...needed shorts and a few other things

Hit the gym by myself, decent shoulder session and shot the shit with a few people afterwards while I ate super exciting chicken and rice


Thu - shoulders/abs/calves

warmup - 15m LISS

rear delt/reverse pec dec - three sets of 20, 45sec rest between sets

seated side lateral DB raise - one arm at a time, three sets of 10 reps per arm
+++
superset over-and-back with band - 10 reps after each set of DB raises

band pull-apart - 10 / 15 / 20 reps per set, respectively

seated side lateral raise machine - quite a few sets here, started light and built weight up for 3-4 sets then did four working sets of 12/10/8 reps then a 30 rep set of partials

cybex shoulder press - just one warmup and two heavy (4 plates/side) work sets here, all for 8 reps

standing calf raise - again quite a few warmups (for once!) then four working sets of 8 reps, slow and methodical

unsupported hanging leg raise - 3 sets of 15 reps
+++
superset rope crunch - 15 reps after each set of leg raises

 

[snowpatrol123]

Weight 240

Met a friend at goodlife later in the evening, did back/abs and some cardio


Fri - back/abs

warmup - 15m LISS (incline treadmill)

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

medium/neutral grip pulldown - three warmup and four working sets, pyramiding weight...approximately 25/20/15/12/10/8/6 reps per set, respectively
+++
superset straight-arm rope pulldown - 8-10 reps after each working set of pulldowns

HSPL chest-supported row - four sets of 8-12 reps, one arm at the time except for the last set w/five plates per side where I did both arms at the same time

lying DB pullover - four sets of 12, moderate weight with constant tension

seated/supinated grip low cable row - three sets of 12-15 with moderate weight but a hard flex/squeeze at full contraction on every rep to make it difficult


cardio - 15mins on the stair mill

 

[snowpatrol123]

Weight 238

Took me awhile to get motivated, had breakfast with a friend and his little not-quite-a-baby-anymore daughter and did as many errands as I could think of before finally hitting the gym to train


Sat - chest

warmup - 20m LISS

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

incline BB press - five sets of 8, adding half a plate each time up to 8x275

flat DB press - four sets of 10, jumping by 20lbs each time...10x60 - 80 - 100 - 120 with minimal rest between sets

decline smith press - three straight sets of 6 then a dropset to finish with 6x315 + 6x225 + 15(rest/pause)x135

tri-set - three rounds total
1. HSPL press-flye machine - 12 reps
2. pec dec - 12 slow reps
3. wide 'stance' pushup on the lowest rung of the smith machine - to failure (about 10-15 reps at this point)


Took a few 'leggies' that morning:

 

[snowpatrol123]

Weight 238

Trained with a friend in the evening, no one in the gym so I took a "full body" selfie afterwards...


Sun - legs/calves

warmup - 20m LISS

kneeling hamstring curl - three warmup sets, three straight sets of 10 reps to near-failure then a triple dropset with 10 reps + 10 sec isoholds before each drop (killer!)

adductor machine - one warmup and four working sets of 12, full stack+ as usual

stationary lunges - four sets of 10 reps per leg
+++
superset banded smith squat - 10 reps after each set of stationary lunges with a hard 2-3 sec glute squeeze at the top of each rep

BB SLDL - four sets of 10, slightly bent knees and only going to 3/4 lockout

seated calf raise - four sets of 25 reps, heavy as possible

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

 

[snowpatrol123]

Weight 237

Woke up relatively early and trained with a friend before work


MonAM - arms

warmup - 10m LISS

double-rope tricep pushdown - using two ropes to get better (fuller) extension, did two warmup sets then four working sets of 10 reps
+++
ez-bar curl - four sets of 8 reps then a drop for another 6 reps

seated incline DB curl - alternating arms, I got 12 reps per set...first two sets were straight, third set stand up and rep out with hammer curls when seated fail, fourth set was isoholds to failure after 12 reps

straight-bar tricep pushdown - four sets of 30, first two are straight sets then a third set with five forced reps (assisted by partner) and the fourth set with 10 forced reps

ez-bar preacher curl - five sets of 12, nothing fancy here

seated overhead/behind-the-neck rope tricep extension - four sets of 12-20 with increasing weight/decreasing reps

 

[snowpatrol123]

MonPM - shoulders

warmup - 10m LISS

rear delt/reverse pec dec - four sets of 15 reps, slow tempo both eccentric and concentric

ultra-wide grip overhead press - three sets of 10
+++
superset side lateral DB raise - 10 reps after each set of overhead presses

HSPL shoulder press - four sets, 8-10 reps...1/2/2.5/3 plates per side respectively

bent-over rear DB raise - laying face down on incline bench, did two sets of 30 to burnout


cardio - 20mins MISS on the stairmill (ugh!)