Archive for February, 2013


Thursday night I played some more with the TRX.

 

Chest/Tri:

press x 5, clock press x 10 (each side), flyes x 15, tricep press x 10, reverse grip tricep press x 10

rest about 60 sec, REPEAT two more times

notes:  I was getting a nice pump in the triceps near the end, especially if I lowered myself deep into it before pressing back up.  I realized I had interpreted clock press wrong, it is supposed to be press with one arm, fly with the other, so that’s how I did it here.  My big issue was that the straps kept SLIPPING.  It is nervous work to lean on something with your whole weight without knowing when it will give out on you.  Obviously something needs to be fixed with the “barrel lock adjusters”, they are not catching and the shortened strap keep slipping forward. (they are the things near the handle that you have to tilt to lengthen the strap back out)

 

core:  torso rotation x 10 (each side), rest 15 sec, REPEAT

TRX crunch x 10, extended side plank 30 sec (each side), REST 60 sec, REPEAT

TRX pike x 10, TRX mountain climber x 10 (per leg), REST 60 sec, REPEAT

prone straight leg raises x 20, 20

 

notes:  Core was TOUGH!  Torso rotations are easy to cheat on, you have to keep your arms straight or you start to pull with your back.  My elbows were starting to bend, so I found it tough.

I decided to do normal side planks, side planks on the TRX are super awkward, and I just wanted to work on my side planks, instead of wobbling around like a crazy man 🙂

I was no superathlete on the pikes either.  I kept my legs straight and just lifted my butt straight up, but it didn’t go so high as to make me look like a V, more like a heartbeat on a monitor, haha.  I didn’t do a full set of mountain climbers on the second round, my feet got tangled up and I just said screw it and stopped, haha.

Then I did leg raises, but I slipped my hands under the small of my back to make it easier so I could get more reps out.  I noticed that it was creating a space between my lower back and the ground, so whenever I lifted my legs up, my back fat made a “raspberry” sound against the rubber mat.  Very flattering, haha!  As a guy, I found this deeply amusing 🙂

 

I was super sweaty after all of this, took a shower, and am typing this out.  Off to bed then back to work before I know it!  See you later!

 

 

Wednesday Pull

I had not been to the gym in what seems like FOREVER.  I felt gunshy.  Going to workouts with Leslie is different, showing up for spin is different.  I haven’t shown up to play with iron in over a week.  Plus I am cycling off preworkouts because it feels like the right time for that (it complicates a new diet if you are blitzing yourself with caffeine at the start).  So the intensity was not there, I felt cold and rusty.

I warmed up for 30 minutes on the elliptical, 75/100 resistance, 9/10 incline.

Holy crap was it dress slutty day at the gym today??  Little girls everywhere wearing washcloths for shorts.  Dudes wearing Motley Crue type super low slung drummer shirts – all they covered up were their nipples and the front of their stomachs.  I think the cold weather has people going crazy for some sunshine so any chance they get they wanna take all their clothes off.

Plus drama.  Lines forming for the treadmills.  Little old Asian lady would cut in line, swoop in and grab a free treadmill.  Head person in line, young woman would swing her arms in a mini tantrum then head back to the line to get some courage, the rest of the people in line would gas her up, then she heads back to kick the little old lady off the treadmill.  I think they almost started to push each other for a second.  February has the crowded gym getting tense!

I was pretty quick, in and out.

Stiff Legged Deadlift: 100 x 6, 6, 6, 6 (30 sec rest)

reverse grip bicep curl:  40 x 6, 6, 6, 6 (45 sec rest)

one arm dumbbell row:  70 x 6, 6, 6, 6 (no rest, back and forth arm to arm)

one leg seated curl:  120 x 6, 6, 6, 6 (no rest, leg to leg)

one arm shrug:  90 x 6, 6, 6, 6 (45 sec rest)

notes:  the deadlifts and curls were light, but they helped to warm me up a little more.  My hamstrings were still sore from Leslie’s Monday workout anyways, haha.  I wanted to do 150 on the one leg seated curl, but that felt too heavy, so meh, 120.  It felt like a really light intensity day, but it felt right 🙂

 

And how was your day?

Monday, Tuesday

Monday I headed out for a Kettlebell workout with Leslie. Gotta admit, the diet is really dragging me down. January was rough, I fell off the wagon a lot. Let’s be brutally honest, I did not lose a single pound in January. I won’t go into too much gory detail, let’s just say that you can’t out train a lousy diet 🙂
Let’s hope February is kinder to me and my goals!

Kettlebells:

cardio warm up for 15 min

Kettlebell Swings:  40 lbs x 20, 20, 20, 20, 20 (30 sec rest)

singlehand clean & press:  30 x 12, 12, 12 (60 sec rest)

c&p

c&p

stepback lunge:  70 lbs x 10, 10, 10  (each leg, 60 sec rest)

35 each hand

35 each hand

Turkish “Sit Up”:  20 x 12, 12, 12 (eachhand)

comin atcha!

comin atcha!

Battle Ropes:  tabata style, 20 sec on, 10 sec off for 4 minutes

IMG_1877

notes:  30 sec rest between swing sets got tiring by the end 🙂  I was glad those ended.  I continue to suck at lunges, and reverse lunges doubly so.  I will never stop cursing them,my hatred gives me STRENGTH 🙂

The Turkish Sit Ups actually I found iffy on my sprained shoulder.  Not when holding the kettlebell up with my outstretched arm, but the elbow pushing into the floor, I could feel it in my shoulder/rotator cuff.  So I had to be very careful with my form.

As for battle ropes Tabata style… er, not a fan.  I don’t feel like I could go all out with my heart rate, 100%, without the ropes banging and clattering all over the place, I had to keep the rhythm going, so more control, so less strenuous effort, so I doubt my heart rate got high enough.  Oh well.

Tuesday was mostly a day off.  I went to a health food store to buy some protein.  An employee swooped in – can I help you?  I said I was buying protein and some fish oil, and kind of knew what I wanted.  She said she recommended this, and pointed to Dymatize Elite Fusion 7.  I said yeah, but I am trying to lose weight and I want low carb and this protein is like only 50% protein, and I pointed to the nutritional info on the back.  I said I was more interested in the Allmax isolate and pointed out the different percentages.  She said, “but this one has different kinds of protein,”  I said, “so?”

She changed tactics.  “You wanted fish oil?”  She brought me to the pills.  I told her that I had been using pills, and wanted to go back to the Carlson’s oil.  She said that with these pills they have a special coating that means I won’t get the fish burps or the fishy taste when I take it as oil.  I pointed out I have never tasted fish in the Carlson’s oil, just lemon or orange or whaetever, it’s a strong flavour masking it.

She finally crumbled.  “I am new here, I have never tried this stuff, I am just saying what they told me.”  I told her its ok, I kind of had my mind made up already, and sent her on her way.

What’s the lesson here?  Just because you are in a health food chain, a GNC or Nutrition House or whatever, do NOT assume you can rely on the staff.  They have sales quotas, they are talking out their ass most of the time.  PLEASE just do your own research, educate yourself on what you want or need, and you will be amazed at the stuff falling out of the rep’s mouth.  I go often to different stores, and the same rep at the same store will give totally contrary advice on brands from one month to the next – January he loves this brand, Feb he hates this brand its crap dont use it use this its better!  It’s all pap, just research it yourself.

I came home, shoulder a little sore, I did some cooking, some laundry.  In between I did some pushups – about 90 pushups over the course of the night.  They felt not too bad.

And that was my Mon/Tues!  How was your day?