Today (Friday) was a weird convergence of events.  I had been fighting off an illness, but still wanted to workout.  I had legs left to do, I had shoulders left to do, and I really wanted to get one good session in at my hot yoga studio.  No problem, hit the gym in the morning, go to work, yoga after.  Great plan!

my coworkers approve, great plan!

Yeah, so Friday morning I slept in.

game over!

I should have changed my plans, but today I felt too stubborn to say die just yet.  I thought go to work, rush to a gym, run to yoga class, and die happy.  Too simple right?  OK.

So I went to work.  We had a goodbye party for our intern, we made him buy his own cake, ROFL.

Thanks Dosal!  Sorry, we told the cake store we wanted to be the ones to write on it.  And we wanted croutons on it.  LOL, trollin the interns!

Then because we have a long weekend coming up, my boss let us leave early!  YESSSSS Ok, off to the gym for shoulder and legs.

Shoulders & Legs

overhead dumbbell press (no rest) 40s x 25

arnold press (30 sec rest):  40s x  10, 7, 6, 5, 2

incline reverse fly (30 sec rest):  30s x 10, 9, 8, 5, 3

dumbbell shrugs (30 sec rest):  95s x 13, 12, 5

one leg bench squat:  10

one leg quad extension (no rest, leg to leg):  135 x 10, 9, 8, 7, 7

one leg curls (no rest, leg to leg):  135 x 15, 13, 10, 9/6, 3/6

standing bodyweight calf raises (1 min rest):  90, 90, 90, 90

notes:  I did 5 min of warmup cardio, but NO cooldown cardio!  I was in a rush to get to yoga.  yoga would have to be my cardio.

I was in no mood to play around, so I grunted my way hard through the overhead presses.  I mean, the weight wasn’t heavy, but those were a lot of reps to do all in one go.  Consequently, the arnold presses were tiring as heck, but I made it through another weight for another week.  My shoulders are steadily clmbing back to fighting form.

even the Three Stooges need to blast those delts from time to time!

I tried to do reverse flys on an incline bench.  Awkward!  Much as I hate doing them standing up and bent over, it feels the least awkward.  I guess the matter is settled.


After shrugs, I realized I didn’t have a lot of time for legs.  So I dropped the pistol squats down to a warmup set, then replaced leg presses with quad extension.  The extensions were hard as hell!  They felt hard on my knee too, if I had been thinking, I would have warmed up with a lighter weight first to warm my knee up.  I pushed hard through the leg curls, you can see by the numbers that my left leg lasted longer than my right leg, but they both reached 50 in the end.

I skipped leg raises since we would do abs at yoga.  So I did calf raises.  THEN… this buff and hot woman comes over to my mat area.  I mean, she had great shoulders and upper back, and had that bodybuilder swagger, but she was also pretty good looking.  So, she starts doing this triset for her chest or something.  She did some presses on the bench machine, then some pec dec, ok fine.  THENNN… she puts her feet up on an exercise ball and does pushups, BUT when she pushes back up, she uses the ball to push her hips up into the air, like an inverted V shape, this pushes her butt rightinmyface… UMMMM

Isn’t this how cats seduce each other?  They wave their butts in each other’s faces?  I won’t even look for an internet pic to illustrate what she did, it was obscene!  Let me just say… her pants were WAY too tight for what she was doing… leave it at that.

So she did that for a while.  I think I blacked out… I can’t remember if I did all my 360 calf raises (4 sets of 90).  I mean I think I kept counting, but I have no memory of the event…

So after the smoke cleared, I realized I was late for hot yoga!  OK screw it, I went home and napped for 30 minutes, then headed out to catch the late class.

I showed up, and realized it was going to be rough.  I was WAY rusty with my yoga, and had just come out of a legs and shoulders gym session, AKA what I would specifically need for yoga.  I resigned myself to getting pulverized.

This is Katie and John from the studio.  John worked the front desk, he wrote down my emergency contact, and cosigned my DNR form.  Katie would be teaching.  She would be the one kicking my butt, with a smile!

Thankfully, it was a Friday night by-donation class, which meant it attracted a more casual crowd, so the class isn’t as hardcore, more forgiving.

We did 60 minutes in the hot room, so 41 degrees, humid, etc.  It was a 60 min Moksha series, so 2/3 standing series:  crescent moon, Warriors, bent leg triangle, sun salutations, toppling tree, dancers pose, planks, side planks, etc.  Then it was 1/3 floor series:  locusts, bow poses, various hip stretches, endless leg raises and air bikes, etc.

I am a little ashamed to say I took a lot of breaks during the standing series, like 3 or 4, and my ab work wasn’t so hot either, lol!  Oh well, you can’t always be a yoga star.

dancer’s pose

bent leg triangle

Luckily, Katie is an awesome teacher, she makes getting your butt kicked fun! 🙂  After class, she indulged the blog and posed for some pixx, say thank you blog!

Notice how Katie’s feet are together for crescent moon, and she is lifting her toes?  That’s why she’s the teacher, and I am not, haha.  NO, your eyes do not deceive you, we are bending space and time, and combining our yoga powers to summon…

by our powers combined…


Yeah, we summoned Captain Planet using yoga.  No big.

I have a special treat coming!  Starting tomorrow (Sept 1), I am starting a “30 day challenge”.  What does that mean?  yoga every day, resistance training as per usual, super clean and tight diet!  What does that mean for you??  You will get my daily updates, how the challenge is going, the yoga, the all natural superclean diet, how my brain is coping without junk food, etc.

September will def be a yoga and diet heavy month for posts.  Hope you enjoy it!