moshvr - Road to compete!

[fittofattofit]

07/16/2014 - Chest

Killed my chest session yesterday ... was pretty happy with it and my pecs are just trashed this morning already. Awesome lol

Warmup
10 mins HIIT treadmill
RC work

BB Bench Press
1 @ 135lb x 10
1 @ 155lb x 10
1 @ 185lb x 6
1 @ 205lb x 5
1 @ 225lb x 2
No increase in weight, but the 225lb felt a lot easier this time. Not as much of a grinder!

Flat DB Press
1 @ 65lb x 8
3 @ 70lb x 8, 6, 6
1 @ 80lb x 5
Did these with the 1/4 turn at the top again so my palms were facing each other. Was only meant to do 4 sets, but I was feeling good so I gave it a go with the 80s. Grinder reps on the last 2

Cable Flyes (cables set high on the tower)
8 @ 40lb x 12
30 second rests ... got pretty tough

Machine Press (decline)/Pushups
One giant set
10 reps @ 1pps, 10 pushups, 9 reps @ 1pps, 9 pushups, etc ... 1 rep @ 1pps, 1 pushup
by the time I hit the 6 pushup mark I started having to rest pause them ... so much exhaustion

Incline DB Fly/EZ Bar Curl
3 @ 40lb x 12 superset 3 @ 60lb x 12
Focused on leaning a bit forward on my curls and really engaging my core so I didn't cheat at all on the curls. Made it a bit tougher

Standing EZ Bar Tricep Extensions/Seated HG DB Curls
2 @ 40lb x 20 superset 2 @ 20lb/arm x 20

Notes:

As I said it was a killer session ... pecs are nice and sore this morning.

Normally would be my off day tonight for cardio, but we're pushing our workouts ahead a day so we can take the weekend off. My wife and I are spending the weekend in Banff this weekend ... first weekend since we've been married where we have both had the whole weekend off of work ... going to be nice to relax a little bit and spend some time together when we're not at home!

This is where we're heading

Your upper body work is looking really strong Michael .. great reppage on the WG pull-ups and strong DB rows. I'm so jealous ogf that benching ... so cool to be getting reps out of 225 and they're getting easier. That giant set with the decline presses/pull-ups would have been deadly = pectacles must've been bursting
That view over the pool in Banff is just awesome .. musty feel strange to talk about 'my wife and I'

[moshvr]

Your upper body work is looking really strong Michael .. great reppage on the WG pull-ups and strong DB rows. I'm so jealous ogf that benching ... so cool to be getting reps out of 225 and they're getting easier. That giant set with the decline presses/pull-ups would have been deadly = pectacles must've been bursting
That view over the pool in Banff is just awesome .. musty feel strange to talk about 'my wife and I'

Ha yea it's a little weird ... getting used to it though! View is pretty cool ... I don't think I'll be complaining much this weekend!

[Anthony21]

Nice chest workout. Looks like a nice up coming weekend you have planned.

[moshvr]

Nice chest workout. Looks like a nice up coming weekend you have planned.

Thanks bud. Yea it will be a nice one away

[Woody-5]

Doubling 225 and getting easier! Winning
Nice work with the DBs on the follow up


Weekend getaway looks hnnnnggg

[moshvr]

Doubling 225 and getting easier! Winning
Nice work with the DBs on the follow up


Weekend getaway looks hnnnnggg

Thanks dude! And yea man ... it's a pretty wicked place! We went four years ago the last time we were out here for a summer visit.

[moshvr]

Great weekend away so far ... Mountains are incredible and a much needed break from everything at home



This is my new backyard! My wife and our dog just hanging out on a walk today

[fittofattofit]

That is an awesome picture .. the mountain scenery is majestic!

[moshvr]

That is an awesome picture .. the mountain scenery is majestic!

It really is pretty awe inspiring. Hard not to be amazed by it all.

Full weekend off from the gym but we got our cardio in with a bunch of big long hikes.

Our dog saw her first deer ... wasn't quite sure what to do about it lol


Moraine Lake ... incredible area


Back to training again tonight. Leg punishment and I have squats back in the mix ... brb walking like a cripple for the next three days

[Anthony21]

Some pretty incredible pictures man.

[moshvr]

Some pretty incredible pictures man.

Cheers man! Sorry for all the nature spam ... back to lifting tonight!

[MissKB]

those pics = a great day to come back! SO gorgeous!

[fittofattofit]

Nothing wrong with nature spam and dog spam! That lake looks so beautiful (cold though) and when I see a couloire like that I can't help but think that someone must have tried to ski that .
Cute dog as well!

[nwskier]

Those are some sick fukn' pics! I know where those are too!

We gotta meet up for some riding this winter in JH or KH/Revy!

[moshvr]

those pics = a great day to come back! SO gorgeous!

Whoa! A ghost! lol Welcome back KB

Nothing wrong with nature spam and dog spam! That lake looks so beautiful (cold though) and when I see a couloire like that I can't help but think that someone must have tried to ski that .
Cute dog as well!

Haha I thought the same thing actually when I looked at it! Would have been a rocky/wet end to that run though ... maybe it discouraged the fools
Thanks Andrew, she's a special one that's for sure. We adopted her last year

Those are some sick fukn' pics! I know where those are too!

We gotta meet up for some riding this winter in JH or KH/Revy!

Yea man I'm in completely! Either place would be awesome ... keep in mind we have Tim Hortons

[Woody-5]

Awesome pics my man!
The view of that lake is beautiful

[moshvr]

07/21/2014 - Legs

Back to lifting and real life yesterday ... wish I could just hang out in the mountains all day long, but that doesn't pay the bills very well for me

It was a pretty rough one, and I went hard ... anticipating some pretty serious leg DOMS!

Warmup
5 minutes stairmaster
Lunges
BW Squats

Squats
2 @ 135lb x 8
1 @ 155lb x 6
1 @ 185lb x 4
1 @ 205lb x 3
Been a while since I've done squats ... couldn't get the feeling right here. Didn't want to push too heavy. Still felt alright though

Leg Press
2 @ 1pps x 30
1 @ 2pps x 10
1 @ 3pps x 8
1 @ 4pps x 8
1 @ 5pps x 6
haven't gone this heavy in a while ... finally got on a more "traditional" leg press - I've been using the "new" one and I think the sled weighs a lot more and the back rest doesn't let me get in a comfy position

Leg Extensions/Seated Calves
4 @ 60lb x 20 superset 4 @ ?? x 15
Extensions = 10 reps toes pointed out, ten reps toes pointed in ... really started to hurt. Not sure about the weight on calves ... no markings

SLDL/Seated Single Leg Curls
3 @ 185lb x 10 superset 3 @ 60lb x 8/leg
1 @ 225lb x 8 superset 1 @ 70lb x 8/leg
These were done pretty much back to back as the racks are on the other side of the gym from the leg machines ... was there during peak time so I didn't want to take up two things for too long

Weighted Walking Lunges
2 @ 80lb x 15 steps/leg
used 40lb DBs in each hand

Cardio
5 minutes stairmaster (hell after legs)

Notes:

All she wrote ... I was sore before I even got home last night. This week will be the suck lol

Back and some shoulders tonight

[fittofattofit]

Yeah ... that was a great mix of exercises to smash the legs Leg supersets are deadly and lunges are the devil's work
Good to see some Back squats in there as well as the presses

[moshvr]

Awesome pics my man!
The view of that lake is beautiful

Yea it's pretty epic ... thanks Woody

Yeah ... that was a great mix of exercises to smash the legs Leg supersets are deadly and lunges are the devil's work
Good to see some Back squats in there as well as the presses

Devil's work indeed. HATE lunges lol

[Anthony21]

Nice work to get back into the swing of things.

[moshvr]

Nice work to get back into the swing of things.

Thanks boss. Felt good!

[moshvr]

07/22/2014 - Back/Shoulders

My favourite day of the week was yesterday. Back training has always been the most fun to me ... I really get a good MMC during these days too.

Warmup
5 minutes eliptical

WG Chinups
4 @ BW x 10, 10, 10, 8
slowly building these up again

Lat Pull Down (narrow grip)/EZ Bar BB Rows (reverse grip)
4 @ 140lb x 10 superset 4 @ 110lb x 10
focus on upper back with the pull downs and focus on mid back with the rows ... neither set heavy, just really aiming for the squeeze

Single Arm HS Pull Downs
1 @ 45lb ps x 10/arm
1 @ 70lb ps x 8/arm
1 @ 80lb ps x 6/arm
1 @ 90lb ps x 5/arm
2 second squeeze and 2 second negative on each rep ... slow and controlled reps. Wider hammer grip for these

Rope Facepulls
4 @ 100lb x 15
rear delts pumped

DB Rows/Seated Rear Delt Flyes
4 @ 65lb x 12/arm superset 4 @ 15lb x 12
more rear delt pump

Standing BB Press/Side Lateral Raise
3 @ 65lb x 12 superset 3 @ 15lb x 12
not meant to be heavy here, just a bit of shoulder work before my shoulder day on Friday

Cardio
10 minutes HIIT stairmaster
soaked in sweat ... I hate cardio lol

Notes

All in all, pretty good. Great back DOMS today already.

Chest tonight and in the next week or so I'll post some progress shots. Things are really starting to tighten up nicely. 13 weeks out at this point.

Heading to Jamaica in a couple weeks as well for our honeymoon. No lifting for the week and then back at it hard when we get home

[Woody-5]

Great work on the back
Almost 4x10 on the WG chins!
Those pull downs with the squeeze and slow negative toast the lats so fast

[moshvr]

Great work on the back
Almost 4x10 on the WG chins!
Those pull downs with the squeeze and slow negative toast the lats so fast

Yea almost there. Want to start playing with weighted chins again.

You're not kidding ... back is wrecked today

[fittofattofit]

Notes

All in all, pretty good. Great back DOMS today already.

Chest tonight and in the next week or so I'll post some progress shots. Things are really starting to tighten up nicely. 13 weeks out at this point.

Heading to Jamaica in a couple weeks as well for our honeymoon. No lifting for the week and then back at it hard when we get home

That was a great back session Michael and a good mix to hit the back and delts from all angles. I'm really impressed with the 10 rep sets of chins. I'll be keen to see the progress pics, you're already looking a lot leaner in that avi. Jamaica will be awesome but are you going to be cutting on your honeymoon?

[moshvr]

07/23/2014 - Chest/Arms

Had a pretty solid chest session last night. Was really pushing myself to make it count. I'm getting closer to my show, and really close to my trip home/honeymoon. I won't really be training too much or dieting too much while away so I've gotta kill it when I'm here!

Warmup
5 minute jog (treadmill)
RC work

Flat DB Press
2 @ 40lb x 12 - warmup, full stretch at the bottom, and each rep paused
1 @ 60lb x 8
1 @ 70lb x 8
1 @ 80lb x 6
1 @ 90lb x 4
Haven't hit 90s in a while and the last two reps were grinders

Incline DB Press (1 1/2 reps)
4 @ 50lb x 10
Each rep came all the way down my chest, half way up, back down, then all the way up ... that's one rep. Chest pump was crazy

HS Decline Chest Press - Single Arm
3 @ 1pps x 24
Left arm does 8 reps, right 8, left 8, right 8, left 8, right 8 ... that's one set ... again with the crazy chest pump

Flat BB Press/CGBP
1 @ 135lb x 12 superset 1 @ 95lb x 18
Underestimated the chest ... figured that would feel really heavy after all the other work. Guess I'm getting stronger!
1 @ 185lb x 8 superset 1 @ 95lb x 15
1 @ 185lb x 5 superset 1 @ 95lb x 12
found a spotter and put up some more weight on the flat bench .. felt so much better

EZ Bar Curl
3 @ 70lb x 10
not too crazy, but a good pump

Notes:
Great session. Night "off" tonight to just do some cardio and relax a bit. Been one of the best weeks I've had training wise in a long time and I can feel my body saying "whats with all this work?" lol

That was a great back session Michael and a good mix to hit the back and delts from all angles. I'm really impressed with the 10 rep sets of chins. I'll be keen to see the progress pics, you're already looking a lot leaner in that avi. Jamaica will be awesome but are you going to be cutting on your honeymoon?

Thanks Andrew, they surprised me a bit to be honest!
Pics will be before I head out next week. And see above re: honeymoon. We'll still get cardio in and maybe a couple of bro days but nothing formal in terms of prep

[fittofattofit]

That's some stromg pressing with the DBs and BBs. Those 1 1/2 rep DB presses sound awesome for feeling swole!
I'm glad to hear that you're both taking a break from the cut on your honeymoon

[moshvr]

That's some stromg pressing with the DBs and BBs. Those 1 1/2 rep DB presses sound awesome for feeling swole!
I'm glad to hear that you're both taking a break from the cut on your honeymoon

Definitely. I mean it won't be a fully out binge, but we will enjoy our time off

[MissKB]

Those flat db presses are super impressive mosh! Great stuff in here

[moshvr]

Those flat db presses are super impressive mosh! Great stuff in here

Hey! Thank you! I was happy to put them up again ... I want 100s back