I’m not sure if that title sounds cool or cliche, haha!  Wednesday, the evening plan was for me to get an arm workout in, and then head out for 90 min of Forrest-inspired hot yoga.

Went to the gym after work, it was packed!  Dumbbells strewn haphazardly about, lazy people fluttering around like butterflies, patting each other on the back.  The positive vibes were nice, noone was laughing at anyone else, but goddang it people, clean up after yourself!  I’m not your mom.

This arm workout was a “pump” workout – a set of slow negatives (5 second neg) to wear out the muscle, then a high rep set to “pump” blood into the muscle.  Works quite well, by the third exercise I am groaning in pain.  You don’t need high weight, just good form and lots of time under tension, not a lot of rest.  60 seconds max between sets and between exercises.  And when I was alternating arms I didn’t take any breaks, just back and forth.

arms:

closegrip dumbbell press:  50s for a slow set of 10, then 25s for a set of 25

tricep extension with straight bar:  100 lbs slow set of 10, 70 lbs set of 25

(I like using the rope, but someone had the rope)

one hand seated dumbbell extension:  30s for a slow set of 6&8, 15s for a set of 25&25

preacher curls:  65 for slow set of 10, 50 for a set of 25

one hand cable curl:  40 for a slow set of 10&10, 20 for set of 25&25

zottman curls:  20s for slow set of 10, 10s for set of 25

notes:  15 lb dumbbells and 10 lb dumbbells seem like some pretty rinky dink shit, but when you put them at the end of their respective muscle group, those one hand extensions and those zottman curls brought the pain!  The zottmans especially, that bicep lift feels easy, but you twist your arm and reverse them back down… very quickly your forearms start to burn!  It’s a great isolation.  I hear Bruce Lee used to love zottmans.  Bruce Lee had good taste 🙂

That was quick and nasty, it only took half an hour, so I headed down to the yoga studio for a 90 minute Forrest class with Gigi!

all smiles before class…

I spoke a little bit about the Forrest curriculum last week:  the breathing exercises, the ab work early on, loose necks and traps, long held poses, and so on.  As the class started, we spent some time stretching out our hips.  Gigi mentioned to the class, “you may be wondering why we are doing this in a “power” class.  The power is coming.”

The abs at the start were hard, haha.  My abs are way not up to snuff, so I just did what I could.  All that keep your legs straight up in the air, and lift your shoulders off the ground and then twist left and right stuff just fades me out pretty fast.  So I do what I can.

Then we did some sun salutation type flows, usually leading into knee down on the ground lunge with a backbend.   Ok, so far so good, I can keep up with those, some people got tripped up by the pattern, but you get used to it.

We did dolphins, we did turbo dogs, we did twists.  My shoulders were so-so, I shyed away from the turbo dogs, but I did a few extra dolphins while other people were sucking wind on the floor.  So I didn’t wimp out, I just spread out the shoulder work.  By the last twist though, my left shoulder started telling me to stop it and relax, so I came out of the twist, went into seiza and did some shoulder rolls for a while.  It was just me respecting my boundaries.

Then it was time for standing series.  We bent our front leg as we went into Warrior 2… and that leg stayed pretty much the focus for like 10-15 minutes, hahaha.  Even when the leg wasn’t bent and it was straight, the pressure was still on it, so it shifted from the quads to the hams, but never really let up.  There were warrior 2s, reverse warriors, bent leg triangles, pyramid poses, straight leg triangles, half moons, standing splits, all on the same leg.  Usually around the 70% mark for each leg, Gigi would let us go into childs pose for about 30 seconds, before we hopped back up into another triangle and then half moon, for example.

Trust me, by the end, my legs were thrashed.  I did my leg workout on Monday, and there was still some DOMS I was dealing with, so by the end of this standing series, my hamstrings were hammered toast and my quads were tight cords of burning flesh.  I was a sweaty, broken man.  When we got to lie down, I felt like a prisoner being granted a few drops of water, I just lapped it up.  I had no energy left to be stubborn.

Then a funny thing happened.  As I walked out of the studio into the cool night air, yeah my legs felt tired and destroyed, but the DOMS had lightened up!  I think all that leg work flushed a lot of fresh blood into the area, and helped my recovery.  Lots of times when I had sore legs, I would stay sedentary at the office, sit in my cubicle and type.  That way dodged the soreness, but it doesn’t help the healing process.  When you have leg DOMS, go for a walk, go for a bike ride, do a spin class, do some hot yoga 🙂  Put those wheels into motion and they will clean themselves out.

 

Day 10 down!  Pump arm workout and a power yoga class!  Power Pump!  On to the next one!

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