Thread: SP's off/on-season log

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  1. #1571  
    Moderator snowpatrol's Avatar
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    Weight ?

    Forgot to weigh myself Friday and Saturday...


    Fri (July14th) - arms/abs/calves

    warmup - 10mins incline treadmill

    tricep rope pushdown - did quite a few sets here, about 8 total pyramiding weight up
    +++
    supinated DB curl - for every set of pushdowns I did a set of DB curls with the same # of reps and increasingly heavy weight

    smith CGBP - five sets, first was a warmup then went 1/2/2.5/3 plates per side for 8 reps each time
    +++
    superset unsupported hanging leg raise - three sets of 15 reps
    +++
    superduperset rope crunch - 15 reps after each set of leg raises

    EZ-bar 21s - three sets
    +++
    superset v-bar pushdown - heavy on these, three sets of 6-8
    +++
    superduperset overhead rope tricep extension - light on these, about 12 reps was total failure due to only using 3/4 ROM


    no cardio, went to see WonderWoman
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  2. #1572  
    Moderator snowpatrol's Avatar
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    Weight ?

    Again, forgot to weigh in...


    Sat (July 15th) - back/biceps

    one-arm DB row - pyramiding weight up to a hard set of 10, then a triple dropset

    pronated wide-grip pulldown - one warmup then four sets of 12, slightly increasing resistance on each subsequent set

    lying DB pullover - constant tension using moderate weight for 15 reps, three sets

    supinated low-cable row - three sets of 12

    preacher EZ-bar curl - three sets, pyramiding weight up then a couple of excruciating forced reps on the third set


    cardio - 25mins LISS incline treadmill
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  3. #1573  
    Moderator snowpatrol's Avatar
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    Weight 234

    Mon (July 17th) - back/delts/abs

    warmup - 10mins incline treadmill

    one-arm DB row - same as last time except sets of 8 so I went a bit heavier, skipped the dropset however

    standard/old-school floor deadlift - haven't done these in forever, friend I was training with wanted to see how we'd do

    8 x 135
    8 x 225
    8 x 315
    8 x 405...didn't feel that heavy
    8 x 495...could tell it was heavy but felt like I could do more

    I didn't though, because I wanted to be able to walk the next day and I'm glad I stopped there because my back was a little sore afterwards

    supinated pulldown - one warmup then three sets of 12 to near-failure

    side lateral DB raise - four sets, pyramiding weight up
    +++
    superset front DB raise - same reps with half the weight used after each set of side laterals

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


    cardio - 30mins LISS incline treadmill (still watching vikings of course)
    Last edited by snowpatrol; 07-21-2017 at 05:04 PM.
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  4. #1574  
    Moderator snowpatrol's Avatar
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    Weight 237lbs

    Short-ish leg workout by myself at the rec centre to hide from the heat


    Tue (July 18th) - legs/calves

    warmup - 10mins incline treadmill

    prone hamstring curl - one warmup and four working sets, pyramiding weight up

    hack squat - not only was the adductor machine taken but all of the racks/cages were taken and I wanted to get moving so I decided to use the hack squat (leg presses were both taken, too!)

    12 x 1 plate per side
    12 x 2 plates
    12 x 3 plates
    10 x 4 plates
    8 x 5 plates...starting to feel pretty damn heavy (and required grunting)
    5 x 5 plates...I might've had another rep or too but honestly I kind of think I'd like knee wraps when moving that kind of weight these days

    BB SLDL - three sets of 12, pyramiding weight up from 185 to 275lbs
    +++
    superset seated calf raise - four sets of 20

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


    no cardio
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  5. #1575  
    Hardcore CJM ELDER Sorbate's Avatar
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    No bulking pics?
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    Any monkey can lift weights, it's the eating part that's hard.
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  6. #1576  
    Hardcore To The Motherfu*kin' MAX Hulk! rhynoplanet's Avatar
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    SP where you at? Hope all is well.


    Sent from my iPhone using Tapatalk
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    ISYMFS. Be strong and CONQUER all. Old man strength.
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  7. #1577  
    Moderator snowpatrol's Avatar
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    Quote Originally Posted by Sorbate View Post
    No bulking pics?
    Haven't been taking any, but I could

    Quote Originally Posted by rhynoplanet View Post
    SP where you at? Hope all is well.
    I've been out of commission for a bit
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  8. #1578  
    Moderator snowpatrol's Avatar
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    Weight 230-240

    My weight has been all over the place, but I'm in that range lately...best (highest) I've seen was 240.4 a few days ago

    I've been away from the forums (and largely internet/social media in general), off gear, mostly in but a little more out of the gym than usual, and recently taking time off work

    It's been somewhat daunting to log on and resume my log, so I'm going to take a break from the daily updates but with that off my mind will be around more, in general


    Quote Originally Posted by Sorbate View Post
    No bulking pics?
    Took this yesterday

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  9. #1579  
    Vet Zuespas's Avatar
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    Quote Originally Posted by snowpatrol View Post
    Weight 230-240

    My weight has been all over the place, but I'm in that range lately...best (highest) I've seen was 240.4 a few days ago

    I've been away from the forums (and largely internet/social media in general), off gear, mostly in but a little more out of the gym than usual, and recently taking time off work

    It's been somewhat daunting to log on and resume my log, so I'm going to take a break from the daily updates but with that off my mind will be around more, in general




    Took this yesterday
    Good to see you back bud!
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    Too many critics without credentials.
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  10. #1580  
    CJM's Experimental Minion to Monster Project S2KG's Avatar
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    Still looking incredible man!
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