After work I headed to my trainer’s studio for a special V-Day workout.  I don’t normally have a session with Leslie on Thursdays.  But I had missed a few sessions recently, plus I figured what better way to put the non-holiday behind me than to work out and to work out with a friend?

I had a date with a plate tonight.



Leslie was feeling extra-nice, so she surprised me with a Valentine’s Day gift!  Upper-body day, chest & back, no core work!




The only thing that could have made it better would have been some bicep curls.  Fuck yeah.


Why core-free?  Leslie follows my blog, she knows I did a monster core workout last night, haha.  Rewarded for my hard work!


Upper Body Day:

warm-up on elliptical – 5 min

Machine Chest Press:  90 x 15, x 12, 100 x 10, x 10

breaking in the new machine!

breaking in the new machine! and the new shorts!

Cable Flyes:  40 x 12, 50 x 12, x 12

Flat Bench Dumbbell Press: 140 x 10, x 10, x 10

Pushups from knees:  19, 18

Widegrip Pulldowns:  90 x 15, 100 x 12, x 10, x 10

I look tired!

I look tired!

Closegrip Seated Row:  210 x 12, x 15, x 15

full stack

full stack


Straight Arm Pulldowns w Rope:  60 x 10, 70 x 10, x 10



And just like that, a full hour had passed!

Some of the weights were light, but I hadn’t done them in a while, so I tried to go slow and work on my form and squeeze the muscles in my mind and squeeze with the grip.  A lot of it was inside my head.

You would be surprised how much goes on in your head when you lift weight.  I think weightlifting gets a bad rep as a pasttime for dummies, but noone in my life has ever called me a dummy, and I can tell you now that when you lift hard and you focus hard and you keep your form tight, it is just as much an exercise for your mind.  The mind is easily more important than the body if you want to attain your physical peak.  When you lift, you have to visualize the mind-muscle connection and feel the contraction, and you have to visualize what the end product is going to look like.

So it was sort of a mental refocusing day with the weights.  Especially with Leslie there, I wanted to work on my form so I could get her feedback.

Not that it didn’t get hard with chest near the end.  I needed Leslie’s help to finish the end of the second flat press set, and the majority of the third set, hahaha.  But a spot can do that, help you squeeze out more reps when you are close to failing.

As for the pushups, yeah they were from my knees… screw you!  hahaha.  I had already squeezed out 10 working sets, and this was just to finish me off.  Of course, right when I am failing out of pushups FROM MY KNEES, that’s when women of the gym walk by… sigh.  Not that Leslie doesn’t count, but Leslie has been underwhelmed by my pushups a LONG time ago, that ship has already sailed.


So yeah, I spent my valentines day working out.  What about you?