SP's on/off-season log

[snowpatrol123]

I'm loving rack pulls right now too....

Smashed out 210kg for a dozen reps yesterday

Nice man, my lower back's been fucky so I stuck to 405...I know I've messed around with 495 and 585 before but didn't seem necessary

My guts were hellish this morning, I don't even know how to describe it but it was terrible...ended up leaving work again but after some time in the oval office I was feeling well enough to get a bit of chest/delts done


Weight 225

I lost my damn hat...took it off when I was doing my final set or two in the gym last night, thing is ratty and old as hell so I'm really surprised no one turned it in to the lost and found

I'll ask again tomorrow but this might be how it ends for my trusty partner...


Thu - chest/front delts (main - omega beam wk12)

warmup - indoor track

HSPL flat chest press - four pyramid warmup sets and four working sets...rest/pause style, 10 reps with a 1sec rest on the stops on each rep (lost a rep on the third set and another on the fourth)

hanging leg raise - four sets, 16/17/18/20 reps per set respectively

flat BB press - four pyramid sets then five sets of five reps with a 1-2sec pause 1-2" above the chest on every (ok, most) reps...wasn't feeling three plates so I did 275 due to the pauses

incline hex press - two sets of 12, then a third set of 10 reps with a 1sec pause on chest and 1sec pause at lockout...super hard set

front DB raise - three sets, increasing weight and slightly dropping reps (15/12/10 respectively)

seated DB press - one warmup and three heavy working sets...did 12x70, 10x80, 9x90 and really wanted to see about 8x100 but couldn't find a "helper" (trustworthy spotter)


Couple-a-updated shots even though I'm feeling pretty shitty (pun intended....): http://imgur.com/a/mXhko

Men's physique pose?

 

[snowpatrol123]

Weight 225

I feel like I should say something, last official day of omega beam programming...what a great program! Loved it, would highly recommend anyone even thinking about it to jump on board.

Stomach was a TONNE better today, still ate conservatively (rice, rice cereal etc) until my post workout meal...met the wife and some friends' at julios' and didn't go crazy but enjoyed some shrimp+chicken fajitas


Fri - arms/abs (main - omega beam wk12)

warmup - indoor track

supinated DB curl - couple of high rep warm-up sets

standing EZ-bar curl - three sets of 8 reps with 3sec eccentrics
superset machine preacher curl - three sets of 8 reps with 3sec eccentrics also, immediately after the standing BB curls

seated DB curl - 8 reps one arm, then 8 reps the other for three sets/rounds with no rest between sets...letting the non-working arm hang in the stretch position (slight bloodflow restriction!)

reverse-grip cable curl - two sets of 25 reps to finish off the biceps, really high / full ROM (up to chin height)

hanging leg raise - four sets of 15 reps
superset cable crunches - four sets of 15 reps immediately after the leg raises...this is a crazy superset, following a newer Meadows' idea/plan for that one

overhead / bent-over rope tricep extension - one warmup set and four working sets, pyramiding weight up & 15/12/8/8 reps per set with the ropes apart then to failure with ropes together on each set

one-arm cable pushdown - three sets of 10 reps per arm, with a 2sec flex at the bottom of every rep...focusing on locking the elbow and flexing the lat too

incline skullcrusher - two sets of 8 reps with a 2sec pause in the stretch position using heavy weight

 

[snowpatrol123]

Weight 222

Stomach was seriously off this morning, again...this is getting OLD. FUCK. And my hat is still missing/gone

PM workout at powerhouse with my friend (old posing coach) who's now 12 weeks out of a show...he's looking about six or eight weeks out already though, damn


Sat - legs (optional/volume)

seated hamstring curl - two warmup and four working sets, pyramiding weight up slightly...10-15 reps per set

adductor machine - three sets of 15 reps

leg press - five sets of 20, increasing weight by two plates on every set...feet fairly low and narrow (quad emphasis)

highbar ATG squat - nothing too fancy, just kept reps in the double digits
15x135
12x225
10x315 (3 sets)
...then finished with 10x225, doing 3sec pauses in the hole on every rep

seated quad extension - four sets of 10-12 reps with a 2sec pause at the top of every rep
superset seated calf extension - three sets of 20 straight reps

finished with some posing practice, then headed home to watch The Seven Five (crazy documentary!)

 

[snowpatrol123]

Weight 225

Stomach seems to be better today - I'm just hoping that holds for tomorrow, as well

Fairly lazy, slow Sunday...the usual errands, some coffee while watching people do funny people things, caught the first half of the grey cup but bailed out and hit the gym when the boy bands took over for half time

Just finished barbecuing the week's chicken, waiting for the rice to finish cooking while homeland and walking dead download


Sun - back/abs (optional/volume)

warmup - indoor track

seated chest-supported mid-row machine - about 7 or 8 sets, pyramiding weight up on each one...call the last three or four working sets

narrow/neutral-grip 'stretcher' pulldown - four sets of 10

regular floor crunches - shortened ROM for tension, four sets of thirty reps

straight-arm double rope pulldown - four sets of 12 reps, increasing weight at the expense of a few reps per set...only got 8 or 9 on the last set

DB shrug - three sets of 15 with a 3sec squeeze/hold at the top of every rep

BB rack-pull - one feeder and three work sets, 5 rest/pause reps per set

 

[snowpatrol123]

Weight 226

Thankfully my stomach was 'alright' again today...not perfect but nothing horribly bad.

Long day at work, but a good workout and then met a buddy for some sashimi, cooked rice and chicken.


Mon - legs/calves (no pre-set plan)

warmup - indoor track

seated hamstring curl - two warmup sets and four work sets...pyramiding weight up and dropping reps slightly on the work sets

adductor machine - one warmup and three working sets

standing calf raise - four sets, calf-killer style (10 reps + 10sec isohold, three times per set)
superset dorsiflexion - bodyweight to failure after each set of calf raises, 60/55/50/45 reps per set

highbar ATG squat - fairly simple/standard pyramiding up / decreasing rep scheme
10xbar
10x135
10x225
10x275
8x315
6x365
5x405

barbell lunges - three sets, 8 reps on one leg then 8 reps on the other for the first two sets, then 20 reps alternating legs on the last set

platz-style hack squats - three sets of 12-15 reps, light weight but deep, full ROM on each rep

 

[Southernfish]

Nice man, my lower back's been fucky so I stuck to 405...I know I've messed around with 495 and 585 before but didn't seem necessary

My guts were hellish this morning, I don't even know how to describe it but it was terrible...ended up leaving work again but after some time in the oval office I was feeling well enough to get a bit of chest/delts done


Weight 225

I lost my damn hat...took it off when I was doing my final set or two in the gym last night, thing is ratty and old as hell so I'm really surprised no one turned it in to the lost and found

I'll ask again tomorrow but this might be how it ends for my trusty partner...


Thu - chest/front delts (main - omega beam wk12)

warmup - indoor track

HSPL flat chest press - four pyramid warmup sets and four working sets...rest/pause style, 10 reps with a 1sec rest on the stops on each rep (lost a rep on the third set and another on the fourth)

hanging leg raise - four sets, 16/17/18/20 reps per set respectively

flat BB press - four pyramid sets then five sets of five reps with a 1-2sec pause 1-2" above the chest on every (ok, most) reps...wasn't feeling three plates so I did 275 due to the pauses

incline hex press - two sets of 12, then a third set of 10 reps with a 1sec pause on chest and 1sec pause at lockout...super hard set

front DB raise - three sets, increasing weight and slightly dropping reps (15/12/10 respectively)

seated DB press - one warmup and three heavy working sets...did 12x70, 10x80, 9x90 and really wanted to see about 8x100 but couldn't find a "helper" (trustworthy spotter)


Couple-a-updated shots even though I'm feeling pretty shitty (pun intended....): Nov26/2015 - offseason gut issues >225lbs - Album on Imgur

Men's physique pose?

Lookin great brother!! Pecs are looking shredded, love that separation line!!!

 

[snowpatrol123]

Lookin great brother!! Pecs are looking shredded, love that separation line!!!

Thanks brother! Getting ready for Mexico in a few weeks...

Weight 224

Had another stomach episode this morning, not pleased...went to the medicentre after work and the doctor wasn't concerned, just thinks I need to take it easier on the food especially and let things recover slowly...ugh

Chest/delts/abs (made up mountaindog-style workout)

warmup - indoor track

internal/external rotation - three sets of each per arm

hanging leg raise - four sets of 15
superset rope crunches - four sets of 15 immediately after each set of leg raises

chest press machine - three warmup and three working sets of 8 reps, pyramiding weight up until I couldn't get 8 good reps

banded incline BB press - four sets of 10-12 reps, moderately heavy and explosive reps

chest dip - bodyweight, ten reps per set, three sets
superset wide grip push-ups to failure - 25/20/15 reps approximately following each set of chest dips

side lateral DB raise - four sets of 12 strict reps
front DB raise - four sets of 8 per arm, alternating after each set of lateral raises

rear-delt cable pull-apart - three sets of 20, rest pause on the last set to get all the reps out

 

[Southernfish]

Thanks brother! Getting ready for Mexico in a few weeks...

Weight 224

Had another stomach episode this morning, not pleased...went to the medicentre after work and the doctor wasn't concerned, just thinks I need to take it easier on the food especially and let things recover slowly...ugh

Chest/delts/abs (made up mountaindog-style workout)

warmup - indoor track

internal/external rotation - three sets of each per arm

hanging leg raise - four sets of 15
superset rope crunches - four sets of 15 immediately after each set of leg raises

chest press machine - three warmup and three working sets of 8 reps, pyramiding weight up until I couldn't get 8 good reps

banded incline BB press - four sets of 10-12 reps, moderately heavy and explosive reps

chest dip - bodyweight, ten reps per set, three sets
superset wide grip push-ups to failure - 25/20/15 reps approximately following each set of chest dips

side lateral DB raise - four sets of 12 strict reps
front DB raise - four sets of 8 per arm, alternating after each set of lateral raises

rear-delt cable pull-apart - three sets of 20, rest pause on the last set to get all the reps out

Ahhh man, awesome!! I dont think think we'll be able to do our yearly trip this year . Fingers crossed though as there is a possibility!!

Which area you heading to?

 

[snowpatrol123]

Ahhh man, awesome!! I dont think think we'll be able to do our yearly trip this year . Fingers crossed though as there is a possibility!!

Which area you heading to?

Hopefully you guys can make it happen - we really enjoyed it last year (and got engaged!) This year it's Nuevo Vallarta, last year it was PV proper.


Had another upset stomach/guts episode this morning but it was shorter this time...maybe on the mend? Idk...fucking tummy problems are the worst.

Weight 221

Story time from the other night...

I walk into the change room and start putting on gym clothes, this younger kid walks in and nonchalantly reaches into the garbage (one of the ones with a triangle lid that gravity closes)

I realize he fished out a wristband, and start blatantly observing him...he shamelessly rigs it onto his wrist and heads out into the gymnasium area

10sec later a friendly maintenance guy starts commenting on my physique and asking how much I lift, I said thanks..diet blah blah blah and I'm not that strong though - my usual answer and then remembered the kid so I mentioned it to him

He's like...that's BS! I'm going to talk to the girls up top/up front - so apparently they found six or so kids who'd done the same thing and booted them out...fuckin cheapskate assholes

I pay taxes AND monthly dues and they don't pay anything?! Grrr..


Wed - back/abs (universe program - wk12)

smith row - three warmup sets, four working sets of eight reps...slow and controlled, focusing on lat tension not pulling with the arms as always

HSPL row machine - four sets, all heavy with varying hand positions on every set...I believe 12 reps on every set

nautilus pullover machine - four sets, higher reps on the first two then added some weight and did 12 slow, hard reps on the third and fourth sets
superset seated calf raise - four sets, each was between 12 and 16 full ROM reps, then 12-16 partials followed by a 10sec stretch at the bottom

narrow/neutral-grip pulldown - four sets of 10

hanging leg raise - four sets of 15
superset rope crunches - four sets of 15 immediately following each set of leg raises

hyper-extension machine - four sets of 25, slightly increasing weight on every set

 

[snowpatrol123]

Weight 220

Thursday was a particularly "off" day guts-wise so I reluctantly took a day off from the gym (not work though! Four goddamn sick days per year)

Went and saw a different doc who at least prescribed some tests...went and picked up the "kit" so now I just need to get the courage to collect samples...ugh

Had a better day Friday, not perfect with still some pain/upset stomach issues which cleared up by mid afternoon, then had a birthday party to go to so I fit in a concise but good arms workout at powerhouse

Fri - arms/abs/calves (universe wk1)

hanging leg raise - four sets of 15
superset rope crunches - four sets of 15 immediately after each set of leg raises

seated DB curl - 3 sets of 10 per arm to warm up, palms up the whole time (fully supinated) then three working sets of 8, adding 6 partials on the last set

machine preacher curl - four sets of 10-12 reps, short rest periods so the 9 and 10th reps were rest/pause on the fourth set

standing BB curl - 3 sets of 8 followed by 6 partials (only coming up half, all 3 sets had the partials, not just the last set.

hammer DB curl - 3 sets of 8-10 reps, did first set cross body with higher reps, then kept elbows to the side for the last two and added a few partials after the last set to really burn out the biceps

rope tricep pushdown - two warmup sets then four working sets. Started with a weight I could get 15 with but gave myself minimal recovery time so my working set reps were approximately 15/12/10/8 plus a few partials on most sets

bent over / overhead rope extension - did these instead to save time vs setting up an bench/chair for seated overhead rope extensions. Four sets total, increasing weight and decreasing reps from 25/20/15/10

seated dip machine - this was a big crazy hammer strength version of what I normally see as smaller pin-loaded machine - plate loaded and everything...four sets again with increasing weight and decreasing reps

superset seated calf press - six sets with descending reps and increasing weight. First set was 25 full ROM reps, 25 partials and a 25 second iso-hold. Followed by 20 / 16 / 12 / 10 / 10 reps (same scheme as first set)


Few shots from before brunch this morning (day after the workout above): http://imgur.com/a/pFwRB

 

[snowpatrol123]

Weight 219

Stomach was much better today, I'm very thankful and hopeful it holds up...definitely still taking it fairly easy but trying to get some more food down and move the scale the other way if possible

Had a great workout with my friend who's 11 weeks out from a show now, and brought my usual workout partner along (brother in law) so it was a trio of guys hitting legs pretty hard tonight...


Sat - legs (pump/volume)

warmup - spin bike (10min)

seated hamstring curl - two warmup and four working sets, straight reps pyramiding weight up / slightly decreasing reps then finished with a triple dropset

adductor machine - one warmup and four work sets, 12-15 reps per set

HSPL V-squat machine - sets with ascending weight, keep reps at 8 until we couldn't get 8 good reps, for me it looked like this:
8x50 (1/2 plate per side)
8x140 (1.5 plates per side)
8x180 (2 plates)
8x270 (3 plates)
8x360 (4 plates)
8x450 (5 plates)
8x500 (5.5 plates per side...this was really heavy so I stopped here)

steep-incline leg press - did another mountaindog (universe) exercise here...first did another ascending set with NO pauses, just long enough to add plates
6x270 (3 plates)
6x360 (4)
6x450 (5)
6x540 (6)
6x630 (7)
6x720 (8 plates per side...was almost running out of lungs here)
(4+2)x810 (9 plates...gassed at this point)

So that was the ascending set, recovered for a few minutes then did the reverse except all the way down to a single plate, short version was essentially
6x720
...
6x180
20...30ish reps x 90 (1 plate per side)

regular BB lunges - three sets, each set was 8 per leg, alternating legs...started with 35lbs on either side and added 10lbs each set (115 / 135 / 155 respectively)


finished up with some posing then headed to meet friends to see Creed - great movie, reminded me a lot of the first rocky (though this is technically about #6? I think)

 

[snowpatrol123]

Weight 217

Sigh...it's a morning weight for once, but...some offseason so far

I won't go into ANY detail but providing samples for stomach/gut issues is THE WORST and that's how I got to start my day so by the time I got to the gym I was already running a bit behind...


MonAM - chest/abs (short version...semi-MD style)

LISS cardio/warmup - 30mins moderate pace...since I haven't been going to my regular gym much in the mornings a friend wanted to chat for longer than i wanted to stand around so I told her she could do laps with me, ended up walking/talking for half an hour then finally shut it down so I could lift some weights

incline DB press - three or four feeder sets, increasing weight doing 8 reps at a time, then four working sets of 8 reps with the heaviest DBs they had (125lbs) which felt pretty manageable

flat BB press - this was a bit less awesome, since I must've went fairly hard on the DBs...I did four sets of 8x275, slow and controlled but nothing fancy
superset over-and-backs - using a heavy band, did 10 reps after each set of flat bench

hanging leg raise - four sets, doing the usual 16/17/18/20 rep scheme...no rope crunches this morning

bodyweight chest dip - three sets of 10
superset wide-grip/stretch pushups - three sets, to failure, did one after each set of chest dips

mid-height cable fly - two sets of 8, slow with a 1sec squeeze/flex but not touching hands together...stopping at about 18" apart to keep full tension on the pecs


That was it for this morning, had to shower and get to work...was still late but idc it felt good to be back in the morning routine. Hopefully I'll be able to finish up delts, maybe do some extra arm stuff as well this evening...

 

[snowpatrol123]

Had a long, but decent day at work...quick, fairly painless trip to costco for eggwhites and ground turkey after work then back to the gym to finish off delts etc


MonPM - delts/abs/calves

warmup - indoor track

HSPL shoulder press - about 4 warmup sets, increasing weight doing higher reps then five working sets in the 2-2.5 plates per side range

seated DB press - three working sets, top set was 8x100 (personal record)

rope crunch - four sets, very heavy doing 16/17/18 then 16 reps per set, respectively

side lateral DB raise - four sets of 12, going to 10 & 2 degrees with strict form

seated calf raise - five straight sets, 15 reps each with heavy weight

front DB raise - three sets, increasing weight slightly each set

rear delt/cable pull-apart - three sets of 15 reps

cooldown - walking the track, a bit of posing as well

 

[snowpatrol123]

Weight 223

That's evening weight...essentially I went to the gym this morning and by the time I was almost halfway done the workout, my stomach was just churning too much and I had to head home.

Had a long, bad day at work due to some crazy news...my mom was incessantly calling during a morning meeting, when I finally picked up she told me that my sister's almost-fiance's dad hung himself

A little bit of background, I don't know the whole story obviously but he was the majority shareholder for a big, local masonry and scaffolding company and for some reason (handshake business deals? someone mentioned that at least) Graham, the huge construction company was apparently suing him for multi-million dollars, personally.

In conjunction with this lawsuit, his company's executive board immediately voted him off the island as CEO, basically it was a coup from the look of things at least

They have one of the biggest houses in St. albert, big enough that Ryan smith almost bought it when he came back to the oilers with a few million owing on the mortgage

To top it off, more worrisome for me, personally was that my sister's significant other, being his son, is now on "non-disciplinary paid leave" because of his last name, out of spite or whatever...

Tonnes of stress on his family and I guess he couldn't handle it

TueAM - legs (pump day - universe wk2)

warmup - indoor track

prone hamstring curl - three warmup sets, 12 reps with ascending weight then three working sets of 12, 10 reps with increasing weight and finally a dropset + isolhold of 8 reps, 8 partials and 20sec isohold

kneeling hamstring curl - two sets of 15 per leg while waiting for the leg press
superset seated calf press - three sets of 15 straight, heavy reps

HSPL leg press - this was a crazy mountaindog set if I've ever done one. Unfortunately I had to bail halfway through but this is the first half that we got through this morning
10reps x 2plates per side (180lbs)
10 x 3 plates per side (270)
10 x 4 (360)
10 x 5 (450)
10 x 6 (540)
10 x 7 (630)
10 x 8 (720)
10 x 9 plates per side (810lbs)

A modified descending set was supposed to come next, which I ended up doing later...at this point I bailed and headed home to try and settle my guts down in time for my morning meeting

TuePM - legs cont'd

warmup - indoor track

HSPL leg press - resuming the previous workout, I did an abbreviated version of the ascending set then moved onto the descending portion
10 x 2 plates per side (180lbs)
10 x 4 (360)
10 x 6 (540)
10 x 8 (720)
10 x 10 (900lbs)

Onto the descending portion...for the ascending I had approximately 1-2mins rest between the heavier sets, on the descending I had only enough time to get up, remove two plates and take a deep breath then do the next set
10 x 10 plates per side (900lbs)
10 x 9 (810)
12 x 8 (720)
14 x 7 (630)
16 x 6 (540)
18 x 5 (450)
20 x 4 (360)
22 x 3 (270)
30 x 2 (180lbs....last set, didn't feel like doing a hundred reps with one plate and my lungs were on fire!)

DB lunge - using an aerobic step flat on the ground (4-5") for the forward foot to get an extra stretch, 10 reps per leg and three sets total
"superset" hard quad stretches for 30sec after each set of lunges

DB SLDL - three sets of 10 reps, focusing on a very deep stretch and coming up 5/6 of the way to keep tension on the hamstrings

cooldown - indoor track, and some posing for about ten minutes really focusing on posing my hamstrings HARD


My hair did something funny and despite all the bad news, stomach issues and busyness I was happy to see a decent number on the scale and took a few pictures after my evening workout: Dec 8/2015 offseason - Album on Imgur

 

[snowpatrol123]

Weight 220

Stomach was...alright but not great today. I called the doctor and half of my results were back with nothing concerning, yet...

He should have the rest by Friday hopefully and we'll be able to figure out what to do from there - more tests, antibiotics, whatever

Shit day at work, still dealing with the tragedy from yesterday too...quick tan then evening back attack


Wed - back/abs (main - universe wk2)

warmup - indoor track

low/seated row - warmup then five working sets, ascending weight with 15/15/12/10/8 reps per set, 1sec flex/squeeze at contraction on every rep

one-arm supinated pulldown - 10 reps per arm, stretching the opposite lat...four sets leaning back slightly and flexing the lower lats hard on every rep

regular crunches - four sets of 30, shortened ROM for constant tension

trap/hex bar deadlift/shrug - workout called for a "tbar deadlift" which I wasn't too sure about, so I did an interesting variation on a deadlift with a shrug at the top...five sets of 8 reps

DB pullover - three sets of twelve reps, the usual short ROM / constant tension principle

narrow/neutral grip pulldown - three sets of 8, very heavy and flexing the whole back to pull it down

hyperextension - bodyweight, 25 reps for four sets

 

[snowpatrol123]

Weight 224

Evening workout/weigh-in with a full meal and fluid in me so while I like the number I'm not surprised to see it higher, either

I'll stop whining about work, other than to say it was busy enough that the day "flew by"...worse things could happen I suppose

Thu - arms/abs (main - universe wk2)

warmup - indoor track

unsupported hanging leg raise - four sets of 15 slow, perfect reps
superset rope crunches - 15 reps after each set of leg raises

hammer preacher curl - did these with one arm at a time using the top of a steep incline bench, since the preacher station was in use....warmup then three working sets of 10 reps per arm, slow reps with full ROM

incline DB curl*- leaning back on the same bench, adjusted to about 20 degrees shy of vertical, did three sets of 10 reps (both arms at the same time) also slow and controlled, keeping supinated the whole time

BB curl - same as last week, 3 sets of 8 followed by 6 partials (only coming up halfway)...partials on all three sets.

v-bar pushdown - we went back to back for 8 sets, 10 reps per set, as slow as possible but had to minimize the pause/flexing on the latter reps
2 sets of 10 reps x 70lbs
2 sets x 10 reps x 85lbs
2 x 10 x 100lbs
2 x 10 x 115lbs...these were tough because tris were so pumped with the short rest periods from going back and forth

CGBP - three sets of 12, 10 and 8 reps respectively using 1.5, 2 and 2.5plates per side

skullcrusher - finished off tris with 3 quick sets here, using short rest breaks

 

[snowpatrol123]

Weight 221

So I went to the gym this morning, warmed up and ended up going straight home due to stomach issues...fuck

Thank god it's leg day...take two went much better, I hit up Powerhouse after work and crushed a nice leg pump session

Then visited my sister and her significant other - they're in good-ish spirits, we brought them a lasagna, some maynards candy and a plant which seemed to be on the mark

I also managed to get in to see one of the better medicentre doctors, who prescribed me some stomach stuff (not antibiotics, yet) and ordered the blood tests I'd been asking for


Fri - legs/calves (pump - universe wk1)

warmup - spin bike (10min moderate intensity)

seated hamstring curl - 3 warmup sets, 6 working sets...pyramided weight on the warmup sets to a reasonable 15 rep max then did 6 working sets of 10 reps with only 45sec in between sets, solid pump from this!

adductor machine - 1 warmup and 3 working sets, working sets were the full weight stack for 12 slow/controlled reps

glute kickback machine - luckily I was at powerhouse for this workout and they actually have one upstairs in the dungeon...can't say I liked it, but that doesn't mean it was bad. I did 8 reps per leg, with a hard squeeze/flex on every rep and four working sets total

incline leg press - two quick warmup sets, quickly working up to 5 plates a side then onto the working sets which were 5 sets x 15 reps, with only 45sec rest in between sets also. Talk about oxygen issues...legs and lungs were screaming!

platz hack squat - three sets of 12, using moderate weight and going super slow, all the way down to the stops on the machine and back with full tension on the quads

BB SLDL - three sets of 10, using 25lbs plates on the side for deeper ROM

seated calf raise - 10, 12, 14 and 15 reps per set...always full then partials then deep stretch using that number of reps (i.e. 10 full ROM, 10 partials and a 10sec stretch)


The hack was butted right up to a mirror so I snapped a quick swolfie

 

[snowpatrol123]

Saturday was a non-gut-related rest day, my work x-mas party went longer than anticipated and didn't make it to the gym in time for my usual Saturday evening workout with my buddy, I was alright with it though.

Unfortunately I had a crappy time today....


Weight 223

Had a pretty fucked up stomach episode most of the afternoon, finally felt alright in the evening and got a short workout in before we some friends over for dinner

SunPM - chest/delts/abs (pump - universe wk1)

warmup - indoor track

incline DB press - pyramiding up doing sets of 8, three warmups then four heavy working sets with a deep stretch/slight pause at the bottom of each rep

unsupported/hanging leg raise - four sets of 15 strict reps
rope crunches - 15 reps after each set of hanging leg raises

flat BB press - three sets of 8 reps, rest/pause on these with just enough time to add plates, 1.5 > 30sec > 2.5 > 30sec > 3....then a quadruple dropset with the same short rest periods (enough time to strip) going 3 > 2.5 > 2 > 1.5 > 1, but only five reps each on the way down

side lateral DB raise - one warmup and three sets of 12 reps

reverse cable pull apart - three sets of 20

 

[snowpatrol123]

Weight 222

Was up early to get (fasted) blood drawn...I hate fasting and I hate when anything goes near my veins (I'm quite vascular...not sure if that contributes)

Anyways, the nurse/whoever that drew my blood this morning fucking STABBED me with that harpoon...normally they're a bit kid-glove-ish but she was the opposite of gentle, super abrupt and pretty painful too

Traumatic to say the least!

The other tests all came back negative so I'm actually hoping this WILL reveal something we can address...


MonAM - back/abs (made up w/ mountaindog exercises)

warmup - indoor track

chest-supported mid-row machine - about 8 or 9 sets total, increasing weight each set & doing one arm at a time for 12 reps on the first 5 sets or so, then 12/10/8 reps on the final three working sets

supinated grip two-handed pulldown - using D handles, the same technique as one-arm version basically but both at the same time for a warmup set then 4 working sets of 12 reps each

regular/floor crunches - four sets of 30 shortened ROM reps

DB row - three sets of 12 per arm, not dead-stop just regular but slow/controlled reps...heavy enough that I needed straps on the last set

DB pullover - three (four?) sets of 10, short ROM for constant tension on the lats and quite heavy as well

DB shrug - three sets of 15 reps with a 2-3sec flex/squeeze at the top of every rep

hyperextension - one bodyweight set to failure

 

[snowpatrol123]

Weight 222

Good day - great workout, no stomach issues, got a call that the doctor who ordered my blood tests wants to see me so I'll go in tomorrow - we'll see I guess...


TuePM - legs (main - universe wk2)

warmup - indoor track

seated hamstring curl - three (or four?) warmup sets of 10, then eight working sets of 10 reps, heavy weight (near failure on every rep)
+++
superset glute machine - three warmup sets and eight working sets of 8 reps, with a 1-2 sec squeeze on every rep

highbar ATG squat - pyramiding weight up doing sets of 8 until I couldn't get 8 good reps
8 x bar
8 x 135
8 x 225
8 x 315
7 x 365...it's an excuse, but my belt was pinching the hell out of me so I couldn't tell if I had another rep in me

hammer squat machine - three sets, done like this:
6 very slow reps with 350lbs on the machine (pin-loaded)
5 even slower slow reps with 250lbs loaded
4 ludicrously slow reps @ 150lbs...legs were shaking like crazy, could barely stand after this

HS iso-lateral leg extension machine - three sets of 6 with a 3 second flex/squeeze at the top of every rep
+++
superset sissy squats - three sets of 6 immediately after each set of leg extensions, basically couldn't bend my legs...quads on fire

kneeling leg curl - three sets of 15 reps per leg, with a good full ROM on every rep

cooldown - indoor track, again...about 20mins total between warmup & cooldown so maybe 'LISS'


I made a few squat videos for a friend, figured I might as well share them here too:

2 plates a side (side view)

3 plates (caboose/back)