Sparta's quest to finally get his dream Physique!

[Sparta11]

South Dakota and wind go together.

They sure do, along with the brutal cold too.

[Sparta11]

Heading to the gym as soon as my wife gets home. Going to hit the treadmill today and than I'm gonna do a light to moderate deadlift session.

[papi93]

Have a productive pulling session. 32 degrees this morning so it is getting cold here.

[NoCarbsNoSugar]

Enjoy, buddy.
Enjoy!

[Sparta11]

Have a productive pulling session. 32 degrees this morning so it is getting cold here.

It snowed in some parts of South Dakota already.

[Sparta11]

Enjoy, buddy.
Enjoy!

Thanks Buddy, it was a productive session. Nothing over the top. Just challenging enough. I don't deadlift heavy anymore because my lower left back aches for a good week or two whenever I do. I do like deadlifts though so I still do them but not at max effort anymore.

[JustBulk]

This...is....Sparta!!!

Enjoy your weekend buddy.

[papi93]

It snowed in some parts of South Dakota already.

You got southern WI beat there. No snow yet fortunately.

[Sparta11]

You got southern WI beat there. No snow yet fortunately.

Fortunately we haven't gotten any either. Just the other side of the state.

[Sparta11]

No gym today. I have a yard full of leaves that I need to take care off. I love my new house, but damn, 8 trees in my back yard. Looks beautiful at times but it sure is a lot of work.

[koweanguy]

No gym today. I have a yard full of leaves that I need to take care off. I love my new house, but damn, 8 trees in my back yard. Looks beautiful at times but it sure is a lot of work.

Lucky you.. saving up bit by bit to purchase my first home, hopefully before my late 20's :/
Would love a small home but a massive space (backyard) for some pups to roam around heh

[koweanguy]

Thanks Buddy, it was a productive session. Nothing over the top. Just challenging enough. I don't deadlift heavy anymore because my lower left back aches for a good week or two whenever I do. I do like deadlifts though so I still do them but not at max effort anymore.

Have you tried hex bar deadlifts? Less taxing on the lower back IMO but feels just as "explosive"

[nads786]

Subbed!

[papi93]

No gym today. I have a yard full of leaves that I need to take care off. I love my new house, but damn, 8 trees in my back yard. Looks beautiful at times but it sure is a lot of work.

You are old school with a rake?

[Sparta11]

Lucky you.. saving up bit by bit to purchase my first home, hopefully before my late 20's :/
Would love a small home but a massive space (backyard) for some pups to roam around heh

Yea the yard is great for pups. We had a 4 foot chain link put in right before the ground froze last year. Awesome for the dogs.

[Sparta11]

Have you tried hex bar deadlifts? Less taxing on the lower back IMO but feels just as "explosive"

I long time ago when I used to lift at the at YMCA. My gyms since then haven't had the bar. I did like them tho and I would do them if my gym had the bar. I may make a suggestion!!

[Sparta11]

Subbed!

Thanks nads. Good to have ya.

[Sparta11]

You are old school with a rake?

Oh hell no. That would take me all day with the amount of trees I have. I'm actually having 2 trees removed this weekend. 2 apple trees. They are terrible. The apples fall by the dozen every day and bees sworn to them. One Apple had a good 15 bees on it. I took a picture. I got a quote, $ 250 for both, I thought that was very cheap. But no, I have a riding mower. I just started bagging now with all the leaves otherwise I just multch.

[Sparta11]

Didn't lift today. Big day in the gym planned for tommarow.

[Sparta11]

Chest & tri day

No cardio today.

Chest

Barbell bench

135 x 12
135 x 12
185 x 10
205 x 8
215 x 8

Incline Db

45 x 10 x 1
40 x 10 x 2

Cable flys

40 x 12 x 3

1 set wide grip push-ups to failure

Triceps

OHE

40 x 10 x 3

Rope pushdowns

110 x 12 x 3

V grip pushdowns

100 x 8 x 3


Called it a day. Was going to do abs today but I'll do those tommarow or later tonight during the pack/Bears game if I'm feeling up to it. Good session today. Had a nice tricep pump going.

[papi93]

Your bench press numbers seem to be going up. Good volume on your session.

[Sparta11]

Your bench press numbers seem to be going up. Good volume on your session.

Thanks Papi, 215 felt good, My bench is definitely progressing nicely. I probably won't increase the weight to much from here though. 225 will probably be my max working set for quite awhile.

[Sparta11]

Papi - Your packers looked pretty good tonight. Losing lacy hurts, but you guys may be scarier with a guy like Montgomery in the backfield that can catch as well as be can.

[papi93]

Papi - Your packers looked pretty good tonight. Losing lacy hurts, but you guys may be scarier with a guy like Montgomery in the backfield that can catch as well as be can.

They finally woke up in the second half because their season would have been toast if they lost to the Bears at home. Montgomery even ran the ball better than our injured backup running James Starks.

[Sparta11]

I got in a quick shoulder session today. Today's session was fast, but high intensity. I basically superset everything. I have MORE yard work I want to get done. My neighbors put there house on the market so I want to keep my yard looking good for them. They are in there upper 80's and are going to downsize. So I made it a quick one and right after I post this I'm heading outside to pick up some leaves.

Db shoulder press

45 x 10

Up right rows

115 x 10

Db SP

45 x 10

Up RR

115 x 10

Db SP

45 x 8

UP RR

105 x 10

Shrugs

225 x 12

Db side raises

20 x 12

Shrugs

225 x 12

Db SR

20 x 12

Shrugs

245 x 8

15 x 15

1 burnout set of Db presses with 35's. Was pretty fatigued at this point but still managed to hit 15.

[Sparta11]

They finally woke up in the second half because their season would have been toast if they lost to the Bears at home. Montgomery even ran the ball better than our injured backup running James Starks.

Yea he looked really good. Your offense looks better with him back there. He's a huge threat. My Vikes finally came down to earth. There OLine looked awful. Sam got sacked 6 times and hit 12

[Sparta11]

Some light legs today.

Heading to the gym in about a half hour. Going to do 5 sets of 10 with 185 and focus on perfect form with a 1-2 second pause on the bottom of my last 3 reps on each set.

I will follow that up with some RDL's and than a short stretch and call it good.

[papi93]

With the shoulder supersets, sometimes it is nice just to switch things up from the usual grind. Hope your new neighbors will be pleasant to deal with.

[NoCarbsNoSugar]

you did join a gym afterall, eh?
pretty awesome
I think I remember reading about you considering it, or was that someone else?

[Sparta11]

you did join a gym afterall, eh?
pretty awesome
I think I remember reading about you considering it, or was that someone else?

Yep I did. I was debating which one to join! Glad I did.