SP's on/off-season log

vaser liposuction , is 100% better then the
Knife . They can basically zap any hard lumps and then extract
 
Weight 234

Couldn't sleep, got up and did cardio fasted (which I normally really don't like)

Had a quick isolate / rice cereal shake then did an hour long hot yoga 'power flow' class which was even harder

Recovered for awhile, met some friends for coffee/light lunch then trained before mother's day dinner


Sun - delts/triceps/abs/calves

warmup - 10m LISS

rear delt cable pull-apart - three sets of 30, cables weren't very great for this so I got about 20/25 then dropped the weight and 30RP on the third set

seated side lateral DB raise - four sets of 10 going all the way to ear level with very strict form

standing side lateral DB raise - three sets of 10, heavier here (up to 10x50lbs)
+++
superset front DB raise - 10 reps immediately after each set of side raises, with lighter DBs

smith front OHP - not BTN (which I do sometimes), this was more for anterior delts...3 sets of 8 reps

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

tricep rope pushdown - three sets of 12 with slightly increasing weight

reverse grip pushdown - using an ez-bar, three sets of 12 as well

standing calf raise - one warmup and four workings sets of 10 heavy reps + 10 partials from the stretch position


cardio - did 30mins MISS on the stair mill fasted first thing in the morning

VZU7KQtm.jpg
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Weight 235

Busy monday as usual, worked until mid evening then met my figure competitor friend for legs/cardio

She's about 10 weeks out of her nationals, looking a month or six weeks out (tops)


Mon - legs

warmup - 5m LISS on the spin bike

prone hamstring curl - about 6 sets total, first two warmups then four working sets with increasing weight/decreasing reps

HSPL V-squat machine - one feeler set then four working sets of 8 reps facing away from the pad (regular) superset with 8 reps facing towards the pad

HSPL incline leg press - four sets, 15/12/10/8 reps with increasing weight (14 plates/side on the heaviest set, felt much heavier than it should've..)

seated hamstring curl - three sets of 20, crazy burn/pump here
+++
superset seated leg extension - three sets of 20 as well


cardio - 25mins MISS on the stairmill no more than two minutes after the last set of leg extensions...which made it probably the toughest cardio session I've ever done
 
Weight ?

Forgot to weigh myself at the gym but I pooped so much in the last 24 hours I'd be surprised if I'm not down 2-3lbs

Mid-afternoon workout, picked up my figure-friend from the tyre shop, trained then dropped her back off before heading back to work


Tue - back/abs

warmup - 10m LISS

wide grip pulldown - six sets, first one was easy then the next five were all 'working' ~15/12/12/9/6 reps w/increasing weight

HSPL chest-supported row - first three sets were 1 arm at a time, 8-12 reps adding plates then a triple dropset of 8+8+8 reps (both arms at a time)

one-arm DB row - four sets of 8, adding 10lbs to the DB each set

HSPL high-row/pulldown - grabbed the supports (not the handles) for a neutral grip and did three heavy sets of 8-10 reps
+++
superset pin-loaded, chest-supported row - used a neutral grip on this one too for the same number of reps as the high row but a hold/squeeze for 2-3 sec on each at full contraction

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


Back to work...cardio later, probably
 
So, I did end up doing cardio last night.

Post-cardio 'sweatie' @ 234lbs:

5sGF8j8l.jpg



I am trying to work up the motivation to hit the gym now, and ended up typing this out somewhere else so I figured I may as well post here in my log.


Diet: Halfway through week two of 350p/350c/90f (I decreased those from 350/400/100 on Monday, May 8)
-meal1: 1.5scp isolate + 2/3c cream of rice + 1tbsp PB
-meal2: 1.5scp casein + 2/3c oats + 1tbsp PB
-meal3/4/5/6: 5oz chicken + 1/2c rice + green veg, usually add some fake no-fat cheese and sweet w/heat mustard
-meal7: 50p/50c/15f, I go between oats/casein/PB in a bowl or waffle form, whole eggs+eggwhite omelettes, or another meal3/4/5/6 with some added carbs
-intraWO: 50-100g HBCD (depending on bodypart trained) with EAAs, creatine, citruline malate and beta alanine


Training: 7x/wk resistance training...roughly 75-90mins per session (depending on body parts)
-2x legs
-2x back
-1-2x chest
-1-2x delts (sometimes w/chest)
-1x arms (sometimes split up and added to back/chest workouts)
-abs/calves roughly EOD (aim for 4x/wk+)


Cardio: 5-6x/wk x25mins "MISS" (115-135bpm stairmill)...started this roughly ~May 1st


Supplements: Took april off gear, started May2nd (all long esters, per week)
-500mg test
-400mg tren
-200mg mast


Other (daily) supplements:
-T3@50mcg
-clen@40/80mcg (2 days on/1 off)
-cialis@10mg
-adex@0.25mg
-mk677@15mg pre-bed
-omnitrope@2iu AM
-mtII@200mcg 2-3x/wk (AM w/GH)
-also taking vitamin C, D3, NAC, TUDCA, curcumin, red yeast rice and tums daily
 
Weight 231-235

Weighed myself on the scale in the morning after pooping @ 231 (naked) then by the time I hit the gym at 7pm, after subtracting the weight of my gym clothes I was up 4lbs to 235


Wed - chest/delts/abs/calves

warmup - 10m LISS

bent-over rear lateral DB raise - three sets of 12 reps
+++
superset standing side lateral DB raise - 12 reps immediately after the bent over raises with the same DBs
+++
superduperset front DB raise - here I had to grab lighter DBs in order to get 10-12 more reps

incline DB press - pyramiding weight up doing sets of 10 today on a low/moderate incline

50 x 10
70 x 10
90 x 10
110 x 10
130 x 10
140 x 7...didn't want to smash my face in, glad they didn't have 150s at that rec centre because the 140s felt much heavier than I'd anticipated

incline BB chest press - slightly increasing weight (only 20lbs per set) for one feeler and four working sets of 5 'explosive' reps
+++
superset seated calf raise - one feeler and four heavy working sets of 12-15 reps

high-cable flye - three sets of 12-15 reps

side lateral cable raise - three sets of 12 per arm with a pause at the top of every rep

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


cardio - 25m MISS on the stairmill immediately postWO
 
Weight 235

Met up with my sister and had a short leg day followed by cardio

She was rushed and while I enjoy training with people, especially for motivation right now I've been kind of frustrated with lack of 'killer' leg workouts lately due to time constraints etc.


Thu - legs

warmup - 10m LISS (incline treadmill...she started squatting right away and I said no way I need *some* warmup)

HS pin-loaded kneeling hamstring curl - five sets per leg, adding weight/reducing reps until I hit the full stack for 8 reps on the last set

HSPL incline leg press - four sets of 15, played around with foot position on each set...low/narrow, med/narrow, high/wide and finally just neutral with extra reps on 4th set

smith split squat - four sets here, one easier set of 10 then three harder sets of 8 reps per leg with increasing weight on every set

seated hamstring curl - three sets of 20 reps
+++
superset seated quad extension - three sets of 20 reps as well


That was it for weights, I could (maybe should) have gone and squatted but instead got right on the stairmill


cardio - 25m MISS on the stairmill, no wifi at goodlife (still) which is fucking stupid (and frustrating and...)
 
Weight ?

Two goodlifes, two sketchy scales...

Had to attend a funeral in the afternoon, trained afterwards then had a commitment in the evening

Back to the gym for cardio later on...


Fri - back/abs

warmup - 10m LISS

wide-grip pulldown - two warmup and four working sets, adding weight / decreasing reps

HS supinated/chest-supported row - four sets of 10

one-arm DB row - four sets of 8 reps per arm
+++
superset straight-arm rope pulldown(over) - 8 reps after each set of one-arm rows

DB pull-over - three sets of 12, constant tension

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


cardio - 25m MISS on the stairmill

xGcilHPl.jpg
 
Weight 235

Long day (partially my fault because after I got up, I went and got my motorcycle because the weather was beautiful and spent a good chunk of time riding around

Headed down to calgary to cheer on a friend at a natural bodybuilding show, met some other friends for dinner (sushi) and didn't get to the downtown Goodlife until almost midnight

By the time I was done training and got back to the hotel it was after 2am...


Sat - chest/delts

warmup - 10m LISS

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

incline DB press - six sets of 10, first 2-3 were warmups and the last 3 were slowed down increasing weight on each to make them all working sets

incline smith press - no spotter so I wanted to use something that'd let me go heavy, did four sets of 5 reps ending with three plates a side

flat pronated-grip DB flye - three sets of 12

side lateral DB raise - four sets of 10, increasing weight (20/30/40/50lbs) with perfect form except a few cheats on the final set
+++
superset front DB raise - 10 reps after each set of side laterals using 20-25lbs DBs


cardio - 25m MISS on stairmill
 
Weight ?

Scale at the rec centre is broken now, too...battery needs to be replaced (if I'm reading the battery sign correctly...)

Watched the natural BB show (Sunday morning/afternoon rather than a typical Saturday format), had half a milkshake while out celebrating

Slept most of the way home and woke up outside the rec centre...forced myself to get motivated and train some legs/calves and cardio


SunPM - legs/calves

warmup - 10min LISS

prone hamstring curl - two feeler sets, three working sets then a double dropset + iso hold to finish

seated adductor machine - four sets of 15 after an easy warmup set

hack squat 'frog squats' - did these on the machine rather than with a barbell to allow even deeper ROM without worrying about falling over...four sets of 12 with some extra reps on the last set

smith lunges - three sets of 8 reps per leg, only moderate weight but very slow and deliberate

glute-kickback machine - four sets of 15 reps per leg, focusing on doing as much of the work with the glutes as possible

standing calf raise - one warmup and four working sets of 15


cardio - 25m MISS on the stairmill
 
Weight ?

Rec centre scale is still broken.

Long (holiday) monday that was a lot of fun but tiring...finally made it to the rec centre to begin training around 9, by the time I was done cardio & home it was after 11 :(

Was super pissed to find my intraWO drink spilled in my backpack when I arrived at the gym...no one to get angry at which is the worse, just sit there stewing


Mon - arms/abs

warmup - 10min LISS

rope tricep pushdown - approximately 6 sets total, first 2-3 warmups then heavier working sets
+++
superset EZ-bar curl - one warmup and three working sets

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

supinated DB curl - three sets, pyramiding weight up then a triple dropset on the third set

CGBP - three sets, all 8 reps with 2/2.5/3 plates per side respectively

rope tricep pushdown - two sets of 12
+++
superset overhead rope tricep extension - 12 reps after each set of pushdowns, only going to 3/4 extension

cross-body DB hammer curl - two sets of 12
+++
superset reverse-grip EZ-bar curl - 12 reps after each set of hammer curls


cardio - 25m MISS on the stairmill
 
your an inspiration to us all, thanks for the logs! and you look great.

Thanks man!


Weight 232

Hot as balls day, seemed like a good idea to ride the motorcycle in the morning when it was "only" 20C then not so good when it was 30C after work...christ


Tue - back

warmup - 10m LISS

wide/neutral-grip pulldown - five sets, pyramiding weight for 20/16/12/10/8 reps per set respectively

HSPL chest-supported row - one arm at a time, four sets this time...12/10/8/6 reps

HSPL high-row - three sets of 12
+++
superset pin-loaded chest-supported row - 12 reps with a 2-3sec pause/squeeze at full contraction after each set on the high row machine

rope face-pull - three sets of 12
+++
superset fat bar pulldown - instead of with a rope or a regular attachment, this one has about 4-5" circumference and just gives a different feel in the lats as you contract


cardio - 27m MISS on the stairmill later on at the rec centre
 
Weight 235

We had a severe rain/wind storm so I ended up getting a ride to work (didn't want to ride my motorcycle and my car is parked at my parents' place right now)

Made for a long day as I wasn't able to go get coffee, short on food (so I ate an excessive amount of isolate+oats which plays with my guts) etc

Trained alone at powerhouse a few blocks away from my work in the evening


Wed - chest/delts/abs

no warmup today - walked to the gym from work (not that far, but felt warmed up enough)

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

flat DB press - five sets here with minimal rest, actually got a decent pump which hasn't happened much lately

60lbs x 20 reps
80lbs x 16
100 x 12
120 x 10
130 x 8 (forewent the 140s so I'd have some gas in the tank for the rest of the workout)

smith incline press - four sets, adding weight but doing 8 reps per set except the fourth set which was a triple dropset of 5+5+5 reps

HSPL decline press - three sets of 8 reps, except only got 6 reps on the third set (with 5 plates/side)

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

cybex shoulder press - three sets of 10, 2/3/4 plates per side respectively

side lateral DB raise - three sets, pyramiding weight up
+++
superset front DB raise - three sets as well


cardio - my ride was delayed waiting for a fridge repairman but I couldn't have done cardio there even if I wanted to as the one sketchy treadmill was very obviously broken (somewhat mangled). So we went to the rec centre and I did 28mins of MISS on the stairmill there.
 
Weight 234

Had to leave work early and meet the fridge repairman and didn't feel like going back to work so I called a friend and we trained legs at the rec centre


Thu - legs

warmup - 10m LISS

prone hamstring curl - five sets, pyramiding weight up w/ 20/16/12/10/8 reps per set, respectively
+++
superset adductor machine - one warmup and four working sets of 15 reps with the whole stack of weight

highbar ATG squat - holy shit, I haven't squatted in awhile and these were ridiculously hard...seemed like leg day was just yesterday or something based on how heavy the weights felt

135 x 10
225 x 10
275 x 8...wtf? Shouldn't be heavy...
3 x 315 x 8...stopped here, and did three sets because I couldn't imagine getting more than 8 reps with 3.5 plates, let alone four per side

HSPL incline leg press - one leg at a time, four sets of 20 reps

HSPL isolateral leg extension - four sets, pyramiding weight up slightly but keeping the reps at 12 per leg


cardio - 29mins MISS on the stairmill watching Logan (y)
 
Weight 234

Had a tough day due to some personal stuff and a long phone call that came midway through my workout and really threw a wrench in things

Ended up cutting the training session short but went to goodlife for some cardio late before bed


Fri - back/abs

warmup - 10m LISS

wide/neutral grip pulldown - six sets, pyramiding weight up

bent-over one-arm DB row - four sets of 8, adding weight on each set

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

HSPL chest-supported horizontal row - three sets of 12/10/8 reps per arm, respectively
+++
superset straight-arm pulldown (over) with fat bar - 12 reps after each set on the row machine


cardio - 30min MISS on the stairmill
 
Weight 235

Had a light lunch (plain double-meat sandwich) at a local pie shoppe with a friend then trained with him at powerhouse


Sat - chest/delts

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

incline DB press - five sets, also pyramiding weight up

smith decline press - four sets of 10

HSPL press-flye machine - three sets of 12/10/8 reps, adding weight each time
+++
superset chest pec dec - same reps after each set on the press-flye machine

side lateral DB raise - four sets of 15/12/10/8 reps, respectively
+++
superset front DB raise - same reps with half the weight after each set of side laterals


cardio - 30m MISS on the stairmill
 
Weight 233

Beautiful day so I was out on my motorcycle for most of the morning, had coffee/lunch with some friends then had kind of a medley of bodyparts to train before family dinner


Sun - arms/delts/back/abs

bent over rear lateral DB raise - three sets of 25

rope tricep pushdown - five sets, pyramiding weight up

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

seated DB press - four sets of 8, adding 10lbs on each DB per set
+++
superset EZ-bar curl - two warmup and four working sets pyramiding weight up

CGBP - three sets of 16/12/8 reps respectively
+++
superset cross-body hammer DB curl - three sets of 12, adding 5lbs to the DBs each time
+++
superduperset reverse-grip EZ-bar curl - 12 reps after each set of DB curls

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


Z8OYSjtl.jpg



cardio - 30m MISS on the stairmill (later in the evening)
 
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Weight 234

Long but good day, beautiful weather.

The person I was supposed to train with cancelled so I met one of my other training partners for legs & cardio at a rec centre

Bought some tilapia afterwards...decided to modify my diet to try & drop a few pounds this week


Mon - legs/calves

warmup - 10m LISS

prone hamstring curl - five sets, one warmup and four working sets w/increasing weight+decreasing reps

hack squat - four sets of 15/12/10/8 reps with increasing weight, the 8 rep set was pretty brutal...more like 5+2+1 RP

HSPL one-legged leg press - four sets of 15 reps per leg, adding two plates (1/side) per set
+++
superset leg press calf raise - four sets of 15-20 reps, slow with a hard squeeze at the top of each rep

smith split squat - three sets of 8-10 reps per leg

seated leg extension -


cardio - 30m MISS on the stairmill

QMOpqbSl.jpg
 
Weight 235

Have to remind myself that I introduced a few contest/prep compounds that wouldn't necessarily add water but could have me holding more glycogen and slowing down scale-weight loss even if I'm getting leaner (which I feel as though I am, though never as fast as I like)


Tue - back/abs

wide/neutral-grip pulldown - six sets, pyramiding weight up
+++
superset straight-arm rope pulldown - same reps after each set of lat pulldowns using increasing weight as well

one-arm DB row - four sets of 12/12/10/8 reps per arm with increasing weight

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

HSPL high-row machine - three sets of 12, added half a plate per side each time and used the supports (neutral position) rather than handles
+++
superset pin-loaded, chest-supported row - using neutral grip, 12 slow, methodical reps after each set on the high row machine

seated/low cable row - three sets of 12, adding weight on each set


cardio - 30m MISS on the stairmill later at night
 
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