s2h training IML style

[Hoss06]

Red Robin burger, sweet potato fries, sludge bowl mixed with cereals, and 1 pint B&J.

[Mike Arnold]

Had to come check things out...make sure S2H doesn't get lazy.

[s2h]

no getting lazy here...thanks for checking in MA...got some serious competition so I cant slack off for sure..weight is dropping a little faster then expected...just gotta make sure its the right weight...

[Mac]

Excellent log Scottie. I use it for motivation to get my lazy ass going!

[s2h]

Sunday am 228.1lbs...so that puts me at almost 10lbs down from April 1 when this all started...thou i had cleaned up my diet prior..went out Saturday night and had a giant Angus Burger and fries...now i broke a sweat on that meal...ears got all warm..goal accomplished...

Sunday did 60 min on the treadmill..peaked about 20-25 min at 3.2 at a 8-10 degree incline..no holding on...did some abs and was thinking about training after but i was getting hungry...i am def not one who can train hungry at all...

next planned cheat is Easter Sunday...prob one a week tell the last week or two...see how it goes...i'm defiantly seeing physique changes...been in a little battle with my e2..got it a little to low Friday into Saturday...i have some pretty easy to tell signs when it starts to get lower..little heart flutters like my pec is twitching..skin gets dry...libido drops off some..i made some corrections and turned it around pretty quick..

food is ready for the first part of the week...keeping the train on the track and running

[s2h]

Excellent log Scottie. I use it for motivation to get my lazy ass going!

thanks Mac....i read others logs when i not feeling it...helps me get moving faster...

[s2h]

didn't weigh yesterday am....due to i worked all night and slept most of the am...this am i was 227.5lbs...most of the water and crud weight is gone so i expected the lb drops to slow a little then from the first couple of weeks...

hit cardio and chest/triceps yesterday...today was cardio first then legs..i smoked em today and i'm feeling it...i train legs a lot different then most..its always been a decent body part for me from the years of heavy squatting and training..it also took a toll on my knees...i actually went about a year an didn't train legs and they stayed about the same size..so i reconfigured a type of workout to stimulate some growth but not end up hobbling every day..today went like this..

leg ext(warm up)
1x30(feet straight)
2x30(toes out)
3x30(toes in)
4xfail(toes pointing away)

leg sled(has 2 x 100lb plates on it each side 400lbs)
1x40(normal stance)
2x40(high and wide)
3x30(narrow-6 inches apart)
4xfail(normal stance)

walking lunges(no weight)/super set cable low stiff legg(stand on a 10 inch box)
1x15(steps one way then turn around-30 total)
1x15(stiff leg-slight knee bend)

i went back and forth 3 times

adductor machine
1x50
2x50
3x50

lying ham curls(i put my arms under me and lift my chest off the pad about 10-12 inches--the first 10 reps get held at a 45 degree angle for a 3 count-last 10 are speed reps)
1x20
2x20
3x20

pia squats(hold the squat for a 2 count-use a 100-120lb db for this-feet on the ground)
1x20
2x18
3x15

i was done...got all this in 30 min...i rest just long enough to catch my wind(15-30 sec)..my legs are always pretty lean but i saw some veins i hadn't seen in ages...and some cross striation in the tear drop...was gonna hit some abs but i was done done...and hungry..i forgot my pwo drink so that sucked also..driving home i looked like a worm squirming in my seat from hunger and trying to keep my legs straight...

one of the regulars at this gym asked me if i was prepping..said i looked allot leaner..always a nice thing to hear for some motivation...

Long way too go thou!!!

[s2h]

didn't weigh yesterday...this am i was 226.8lbs...trained chest/biceps/rear delts yesterday...today was front/medial delts/traps...along with 40 min of cardio as was yesterday...cardio was on the treadmill for 30 min on a steep incline and then finished off with the recumbent bike with my heels on the pedals HITT style..30 sec fast and 1 min slow...back and forth...if your looking to tighten up your glute/ham tie in pedaling with your heels on the pedals will work that area very well...

SSsuperset)seated db raises/standing db front riase(i bring the db up w/ a slight elbow bend and them bring it slightly across my body while turning my palm down at the end)
1x20(warm up)
2x20
3x15
4x12
5x8

SSne arm low cable side raise/straight bar high row
1x15
2x15
3x12
4xfail(high row only-i like to keep the bar slightly away from my body and bring it to chin level)

SS:hammer strength shoulder press 2x45 es/smith machine shrug(hold peak for 2 count)
1x15
2x15
3x15
4x25(shrug only)

DB shrug(heavier)
1x18(70lb db)
2x15(90lb db)
3x12(110lb db)
4x10(120lb db)
5xfail(55lb db)

heavy black band side raise(i keep my arms straight as it hit the trap and were the delt tie in)
1x20
2x20(failing at 18)
3xfail(got 14 good ones and 6 partials humpers)

same deal...min rest..catch wind and go...30 min tops on training...

imo if you train alone 30 min should be tops except leg day..then maybe 35-40 min...if your pushing yourself 4 days a week of this style of training is plenty...imo way too many people over-train and don't get enough recovery time...

i do throw in a heavy day for main muscle parts every 3 weeks or so..next week will be a heavy week..so little or no machines or cables..i still do one giant drop set even on heavy days at the end to jam that muscle full of blood...

altered diet a little...slid some additional carbs into training days and they came from the off days...about 5g a meal...energy levels were much better on this and no hunger...i designed myself a carb cycle with a high GI carb re-feed in case i go that route towards the end or i stall...at this point there is no need yet..

[s2h]

226lbs on the nose post potty break this am...was also 226.2lbs when i got home...cheat meal in the near future..Sunday of course...did 25 min of HITT cardio on the bike today...quads were burning and my tail bone..i broke it in a boating accident 10yrs ago..

really starting to see alot more vein action...thru the triceps and my quads have pretty much gone road map...no abs for real thou..stubborn bastards...

hit some abs a circut of back/triceps/calves today..short quick a done..like my love life...feeling good diet is 100% on track...really havnt had any cravings..so all good..

[s2h]

Will he be going back on stage for a future show?

was looking for something in my log and came across this post...good time to respond now..same guy is 12 weeks out from a larger show then last years...the goal is SHW Open class...he is 245lbs right now with visible abs...he topped out around 255lbs off season and kept diet clean but plenty of food...his training kinda concerned me as he was over training...i didn't do his off plan but just gave some input ..i wasn't aware he was training so much(6-7 days a week -heavy)..his physique started to look "tired" and flat..so we talked and cut him back to 4 days a week..this took some serious discussion..he agreed reluctantly and now 2 weeks later along with a carb cycle he is right on target..he now agrees with the change..

I really am not a fan of chasing weight classes but conditioning...he is a good 6'1"..so SHW is were he really needs to be...he weighed 226 or 227 at the show in Oct..but his conditioning was 5lbs short bf wise of a more optimal look...but still a good look for a big man..if needed i will bring him in at 226lbs to make SHW..as ya'll know most SHW classes at state shows doesn't always have the most diced competitors and his conditioning should be well above what i normally see at that weight class in state shows...i hope

[s2h]

new low..224lbs this am...i had a very long day yesterday at work and i missed a full meal 6 due to i fell asleep about 7pm last night..so weight drop was probably more depletion then anything else...gonna eat my plan except at 1pm i'm going to town on some prime roast..mashed potatoes..green beans..rolls..and double stuffed oreo cookie cupcakes(4 of them)..its been over a week since i had a cheat meal...i'm due and my mother will have a fit if i come hauling turkey and rice for Easter Brunch...gonna sweat like a pig prob..lol..

Tonight were hitting the track with my kids for training for the Nike Combine..normally i just lead the training but i'm gonna participated in some of it tonight...wanna see what my 40 time is..lol..prob tear a ACL...

[lastson]

This was the strongman guy ? He was a big dude... good luck

[s2h]

also add 2 caps ed of EPI/TREN by IML....had a 1/2 bottle so i figured i would toss it in...

[s2h]

didn't weigh today..gonna give the scale a rest for a day or so...trained chest/triceps/abs today...went heavier this week...seeing allot more vascularity in my triceps into delts..always cool to see new stuff popping up...

chest:
flat bench
135x25
135x15
225x20
225x15
315x8
340x4
drop to 135xfail

incline db press
80x15
90x12
100x10
110x8
120x6
drop 60xfail

cable crossover
60x20
70x18
80x16
40xfail

triceps
french press
45lb pl es x12 for 3 sets
close grip incline hammer
2p es x 15 x 3 sets
rope push down
3 x 15
1 x fail

30 min cardio pre workout

ab work followed training

went well..short rests...30 min tops..sweated my ass off...WP t3 and clen kicking in..

[s2h]

This was the strongman guy ? He was a big dude... good luck

yes same guy...