So I changed the workout routine again.  While I like the rest-pause stuff, it was too much for my back, and left me super sore for days.  I need something that will let me keep doing yoga, not bedridden.  So I opted for a routine more spread out, less volume, and should leave me able to juggle other stuff.

I will try this out:  4 days a week, 2 days of chest, back, shoulders, abs, and 2 days of arms and legs.  Let’s see how it goes!

Part of it also is I am going to play around with my diet a bit.  My diet has been pretty shabby for weeks now, I haven’t been eating clean.  Too much junk food and too much in general.  So the new routine comes with a new diet, one that should give me slightly more carbs, and less reason to want to cheat after a grueling workout.

But I need to go grocery shopping before I put this diet in motion, so for now it’s just the workout and leftovers!  On with the workout!


(rest times of about a minute between sets)

DB shoulder press:  warm up set; 40 lbs X 8, 8, 8

incline DB press, hammer grip:  warm up; 35 lbs X 8, 8, 8

DB flat press:  80 lbs X 8, 8, 8

1 hand DB row:  warm up, 70 lbs X 8, 8, 8

lat pulldowns widegrip:  warm up, 165 X 8

assisted widegrip pullups:  8, 5

DB shrugs:  85 lbs X 8, 8, 8

Abs:  2 X 15 bent leg raises, frog leg raises 10, 10, 11


notes:  so the gym was super packed after work!  I wanted to do the incline press first, but all the incline benches were busy, so I did shoulder press first instead.  Sure enough, the gym was packed with people only half-trying.  They do a set or two then disappear.  So wait 5 min and they are long gone.

Both shoulder press and incline press are still weak points for me as I rehab my shoulder, so they overall functioned as a good warmup for the DB bench press.  For some reason I had myself psyched out in my mind that 80 lbs is too heavy a dumbbell for me to be pressing, but once I engaged my pecs, they just pushed it up.  I had to concentrate, but I wouldn’t call it as even close to being too hard.  I was so happy!  Sometimes it is easy to psyche yourself out in the gym, but you have to at least try.  To my absolute pleasure, my muscles were there to support me.

By the time I moved on to the back stuff, I realized how sore my back was.  1 H rows felt grueling, I was sweating a lot.  I wanted to do pullups after rows, but the chinup assist was busy, so I did one set of lat pulldowns, and then it was free, otherwise I would do all 3 sets on the chinup bar.  My back was tired, it wasn’t ready to do a lot of pullups.

Then some ab work.  I quickly found out that I haven’t worked my abs much lately, as they were weaker than I remember them.  Bent leg raises should have been very easy, but felt draining.  Then frog raises.  For those who don’t know, a frog raise is when your leg is bent on the way up, then straight on the way down.  It is an intermediary step on the way to straight leg raises.  I wanted to do 3 sets of 25 frog raises, but that for sure was not happening today, lol.

I skipped cardio, as I know what’s coming tomorrow…


more hot yoga.