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5 Dec 2016

Snowstorm today. I ended up doing my workout at the office instead of at the strongman gym, just to cut down on my time on the road. Saved my sanity a bit.

warmup: slow neg side raises, Cuban presses, shrugs

OH WAIT!! NVM saving my sanity, the nice quiet peaceful empty office gym was filled with fools this afternoon! Someone plugged in their ipod and cranked up the Top 40. Its like listening to the radio… except you paid for all this garbage music YYYEEAAAHHHHHH!!! Then people hopped on the cardio machines and did it at 40%, never once being out of breath so that they could carry on a full conversation with their neighbour cardiofool the entire time! As I sat there looking at this, one guy ran over to the pullup bar, tried to do a kipping pullup (he wasn’t exhausted and forced to kip, he just wanted to look pro)… instantly kicked a bunch of equipment off a nearby rack YYEEEAAHHHHH!!!

Just screaming ninnys. Remember the scene in Stripes when they ran through the obstacle course??

So… I focused on my own stuff.

Bench Press (medium rests)

bar x a few
135 x 2
185 x 2
225 x 1
*elbow sleeves on*
245 x 2
250 x 1
255 x 1
215 x 11

notes: forgot my wrist wraps! bah. oh well, it went ok even with my limp wrists.

Dual Cable Wide Pulldowns (90 sec rests)

10 plates x 15
11p x 15
12p x 15
12p x 15

Seated Smith OHP (medium rests)

bar+90 x 12
bar+90 x 12
bar+90 x 12
bar+90 x 10

notes: I know you all love my Smith Machine­čśŤ

Superset: Strict DB Side Raises and Full DB Front Raises and Band Pullaparts (medium rests)

15s x 10 / 15s x 10 / 15 pullaparts
15s x 10 / 15s x 10 / 10 pullaparts
15s x 10 / 15s x 8 / 15 pullaparts

notes: shoulders were dying after this

3 Dec 2016

Saturday morning workout. I didn’t have the time available to do everything, so I just did the main work and the main assistance. In and out.

Deadlifts (short rests, sock feet)

175 x 2
225 x 2
265 x 1
305 x 1
355 x 1
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2

notes: back a bit sore on these. got more explosive as I progressed through the sets, I have the tendency to slow them down unnecessarily sometimes.

5 inch Block Pulls w/ Axle (solid axle, straps, long rests, sock feet)

170 x 3
260 x 3
385 x 5
385 x 5
385 x 5

notes: I didn’t use the extra-thick axle, but these still necessitated the XL straps to fit around the bar. back still a little sore.

Snatch Grip Deadlifts (medium rests, no straps, socks)

315 x 4
315 x 3
315 x 3

notes: these felt ok on my back, but my grip was giving out on these.

And then I had to go! Duty called. I also pooped twice during this short workout lol. That ate up some time.

1 Dec 2016

I am not the only lifter feeling demotivated in my gym. I am gonna try upping my Vitamin D.

Late-night legs. I wanted to bury all my squats deep tonight and see how my knee felt. Still Team NoBelt.

warm-up: light quad extensions, ham curls, TKEs, calf raises, dorsiflexions

Low Bar Squat (long rests, Romaleos, knee sleeves, no belt)

135 x 3
225 x 3
315 x 4
315 x 3
315 x 4

SSB Squat (long rests, Romaleos, sleeves)

70 x 2
160 x 2
250 x 2
305 x 2
305 x 2

notes: generally successful on squats, went deep, paused at the bottom a bit, exploded back up. knee felt good.

SSB Good Mornings (long rests)

160 x 5
160 x 5

notes: gym was crowded, so I only took a long rest so that I would avoid smacking bars with someone in the neighboring rack

Yoke Walk (sock feet, no rest)

340 for 25 ft, 340 for 25 ft, 340 for 25 ft, 340 for 25 ft

notes: I forgot to bring indoor sneakers, so I had to do it my socks. I didn’t like it, I prefer farmers and yoke in sneakers, but my only sneakers were wet and muddy from the snow. I went back and forth, bring it the distance of our track, drop, turn around, pick, head back, repeat.

Prone Leg Curls (medium rests)

150 x 15
150 x 15
150 x 15

At this point I considered doing hyperextensions, but at that point a large sweaty man was draped over the hyperextension machine trying to make the lactic acid in his shoulders go away, and it was late so I said F it and came home!

29 Nov 2016

I did a mid-afternoon office workout, so I improvised exercises as necessary.

I also kinda felt like volume, like that would be fun. Technically, I am at the point in my Cube run where I should be peaking and cutting down on number of exercises, but meh, at this point if I think extra assistance will be fun… I’m gonna do extra assistance

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (90 sec rests)

150 x 8
175 x 5
*wraps, sleeves*
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
*increase rest to 2 mins*
175 x 17
175 x 13

Closegrip Bench (2 min rests, wraps, sleeves)

205 x 5
205 x 7
205 x 5

notes: closegrip felt a bit off today. I got worried my shoulder was not in the right groove, so I moved to the Smith for a bit

Smith Machine Incline Press (2 min rests, no wraps, no sleeves, shallow incline)

bar+90 x 12
bar+110 x 10
bar+140 x 8
bar+160 x 4

Smith Machine Seated OHP (2 min rests)

bar+90 x 10
bar+90 x 10
bar+90 x 10
bar+90 x 10

DB Flat Fly (30 sec rests, pronated grip, slow negs, pause at bottom)

20s x 10
20s x 10
20s x 10
20s x 10

notes: I just wanted lots of stretch, slow reps, pauses, short rests. It feels more comfortable holding them with the pronated grip, it makes it easier to do them with arms almost straight, so higher quality strict reps.

Smith Machine JM Press (60 sec rests)

bar x 12
bar+60 x 12
bar+70 x 10
bar+80 x 8
bar+90 x 6
bar+100 x 5

Dual Cable Widegrip Pulldowns (60 sec rests)

7 plates x 25
7 plates x 25
7 plates x 25
7 plates x 25

notes: I just pumped the reps out. I knew my back was so sore from yesterday that I don’t need to worry about hard contractions, just crank out the reps and the soreness will kick in lol. The pump was strong!

28 Nov 2016

Have to be honest, motivation has been completely in the toilet these days. All I want to do is sleep and do nothing. I was able to drag myself to the gym tonight after work, but it was so painful, I actually just sat in the cubicle for an extra 2 hours, just putting off going to the gym. Out of 10, my drive is about a 1 right now. It was a fight I lost on Saturday, it was a fight I lost on sunday, but tonight, I actually made it to the gym.

I knew I had to do deadlifts, but the only thoughts in my head were ‘you can’t lift this, your back isn’t up to it, just don’t do it’

And somehow, I went through with it. Showed up to an empty gym, and went to work.

Deadlifts (long rests, sock feet, no belt)

135 x 3
225 x 3
315 x 3
405 x 2
430 x 2
445 x 1
455 x 1
385 x 4 (Romanian style, with a pause just off the ground)

notes: despite my self-doubt, the reps felt fine, and moved fast. For my backoff set, I didn’t let the plates touch the ground, I wanted to keep my back loaded, and with a brief pause at the bottom while hovering off the ground.

At this point, another guy showed up in the strongman gym, which was a welcome relief, because it would keep me from getting into my own head too much.

Bent Over Rows (2 min rests, straps)

225 x 6
225 x 8
225 x 8
225 x 6

notes: I wanted to save my grip for later and just keep working the back, but even with straps, the underside of my forearm was throbbing.

One Arm DB Rows (2 min rests)

40 x 10/10
80 x 10/10
*straps on*
120 x 13 left side
2 min rest
120 x 13 right side

notes: I wanted to do an all out set at a STUPID weight. So saved the grip, back to the straps. At about rep 13, I ended up getting a charliehorse in my RIGHT trap, my off-trap from the pulling side. So I kept it balanced and only did 13 on the right side, after spending two minutes stretching out my upper back and traps.

Frame Shrugs (90 sec rests, no straps)

340 x 10
340 x 10
340 x 10

notes: I thought this would help me stretch out my traps, plus finish my grip. After this, my hands were throbbing from the cold iron frame, so I called it a day after this.

25 Nov 2016

Still feel a bit off this week. Back is a little sore, so I am still cutting the extra back work out, and saving up for Deadlift day. I also feel like I have tender muscles right under the bottom of my ribs. So I went for a light bench day today just to stay active.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (2 min rests)

bar x many
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 10

notes: I definitely felt off. Maybe it was too soon to bench again.

Flat DB Press (sleeves, no wraps, 2 min rests, hammergrip)

90s x 9
90s x 8
95s x 5
95s x 4

notes: I also wasn’t sipping on intra carbs, so my energy was fading a bit lol

Incline DB Press (45 degree incline, sleeves, no wraps, 2 min rests)

50s x 12
60s x 10
70s x 8

Smith Machine Seated OHP (no wraps, no sleeves, 2 min rests)

bar x 10
90+bar x 2
140+bar x 2
160+bar x 2

JM Press (smith machine, 60 sec rests)

bar x 15
50+bar x 15
50+bar x 15
50+bar x 15
50+bar x 15

23 Nov 2016

So yeah, Tuesday I was wrecked, to the point I was fighting off a bug. so I took a night to rest, and came back to it tonight.

warmup: slow neg side raises, Cuban presses, shrugs, then some light Viking Presses

Log Press (clean every rep, 2-3 min rests, no sleeves or wraps)

110 x 3
155 x 4
155 x 4
155 x 4

notes: I probably could have pushed more volume with some wraps and sleeves, but this was some quick rep work to get back into the swing of things with log again (I felt out of practice), and might hit some heavy reps this weekend

Bench Press (medium rests)

bar x soooooo many
135 x 5
185 x 3
*wraps and sleeves on*
230 x 5
230 x 5
230 x 5

Closegrip Bench (medium rest, wraps, sleeves)

245 x 2
245 x 2

Spoto Bench (medium rests, wraps, sleeves)

215 x 5
215 x 5

At this point I was scheduled to do some heavy DB rows, but I decided I want to hit some heavy deads tomorrow, so I cut out the rows and saved up my grip and low back for tomorrow. (So I better make time for that workout!)

Superset: Strict DB Side Raises & DB Full Front Raises & Cable Face Pulls & Hyperextensions (2 min rests)

12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts

notes: instead of the usual front raises to eye level, I raised them up over my head and squeezed my rear delts a bit. It all helps keep the cobwebs out of my shoulder joints, and keep the socket lubed and happy.

21 Nov 2016

Had to work a bit late, so my workout started late. First real snowstorm in my city today. When I got to the gym, it was deserted. I hoped more people would show up, it was a little too quiet (normally I enjoy an empty gym)

warmup: light quad extensions, ham curls, TKEs, calf raises, dorsiflexions

Low Bar Squats (explosive reps, 60 sec rests, Romaleos, knee sleeves)

135 x 2
225 x 2
280 x 2
280 x 2
280 x 2
280 x 2
280 x 2

notes: kept the rest short and the reps explosive

SSB Squats (atg, 2 min rests, shoes, sleeves)

bar x 3
160 x 3
250 x 1
270 x 3
270 x 3
270 x 3

notes: without my shoulders torqued up, I find it easier to go atg.

before I did the GMs, I took the time to assemble the yoke out of all of its parts. Took 10 min, and involved me doubled over a lot of the time, which made me feel it in my back a bit.

SSB Good Mornings (30 sec rest, sock feet)

70 lb bar x 15
70 x 12

notes: I think my low back is still sore from Saturdays deadlifts workout. By set 2 of just the bar, my low back was so pumped I had to stop.

At this point, it was getting late, wanted to go home, gym was too quiet, it was a blizzard outside, my back was almost done… so, I struck a bargain with myself: if I could static hold a loaded yoke for over 60 seconds, I would scrap the rest of the workout LOL

Static Yoke Hold (sock feet)

516 lbs held for 65 seconds!

Hooray! I guess getting the F out of there was great motivation LOL. For those of you who know yokes, I will say that our gym has this amazingly awkward, wobbly, shaky, rattling, swaying yoke. Whenever we host a competition, outside competitors always curse our yoke haha. So holding it up for 65 seconds DOES in fact involve core work, because it starts swaying and swinging almost right away.

At any rate, after that I spent another 10 min taking the yoke BACK apart, then packed up and went home.

I still feel guilty I skipped some of the assistance work, so if I am not wrecked tomorrow, I might hit up log and bench.

19 Nov 2016

ARG… my triceps are so sore today! my rear delts aren’t sore, just tired, which is a relief.

Saturday – cold-ass morning with cold iron in my cold hands. Still teamnobelt.

Deadlifts (long rests, sock feet)

135 x 5
225 x 5
315 x 5
385 x 5
385 x 4
385 x 4

note: my forearms were already hurting, maybe I worked them harder yesterday than I thought.

Axle 5 inch Block Pulls (long rests, sock feet, extra thick axle, straps)

255 x 3
415 x 3
415 x 3

Snatch Grip Deadlifts (medium rest, sock feet)

275 x 6
275 x 6

Widegrip Pulldowns (medium rests)

180 x 10
180 x 10
180 x 10
180 x 10

notes: cold metal, rough knurling, plus my grip was dying by this point, so these shredded my hands

Frame Shrugs (short rests)

320 x 10
320 x 10
320 x 10

notes: again, cold metal, and failing grip, after every set my hands ached

Frame Static Hold

456 lb frame held for 21 seconds

notes: this was my finisher. it was intense, I took a solid grip in the middle of my palm, and I could feel the handles spinning my hands around as it slid down to my fingers, and then it was gonna end soon.

18 Nov 2016

Finally have enough spare time to hit the gym! Did the office gym right before lunch. Decided to celebrate my freedom with a “fun” workout.

warmup: slow neg side raises, Cuban presses, shrugs

Superset: Flat DB Presses & Band Pullaparts (2-3 min rests, hammergrip presses, heavy resistance band)

60s x 16 / 20 pullaparts
70s x 12 / 20 pullaparts
80s x 9 / 20 pullaparts
90s x 7 / 20 pullaparts
100s x 5 / 20 pullaparts
90s x 5 / 20 pullaparts
80s x 7 / 20 pullaparts
70s x 10 / 20 pullaparts
60s x 15 / 20 pullaparts

notes: I wondered if my chest would be burning, but NOPE! My rear delts were so pumped and on fire!!! I was in pain between sets. The pump hurt so bad, I needed to stretch out my rear delts between sets. If I just sat there normally, my rear delts burned… I had to extend my arms forward and stretch them out to feel better.

Superset: 6-way DB Raise and Band Over and Backs (60 sec rests, heavy band)

10s x 10 / 10 over and backs
10s x 10 / 10 over and backs

notes: I went for a third set… but my shoulders just rebelled, I couldn’t even pick up the 10 lb DBs any more LOL. By this point, the rear delts burned so bad that the only time they STOPPED burning was when I was doing the 6 way raise… but the over and backs burned like hell.

Superset: DB Hammer Curls & Cable V-Bar Pushdowns & Leg Raises (30 sec rests)

40s x 15 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises

notes: this was a random mix just to speed things up, I supersetted arm work with abs. I went light on triceps and just pumped out the reps until my arms wanted to pop.