Archive for April, 2013

I didn’t get to do Legs on Sunday, so I have been doing some juggling of my split as I play some catch up.¬† Monday was a really heavy day, but with supervision, so Tuesday I would do Arms, which is relatively light (in terms of stress on the body) and requires no supervision to be awesome ūüôā


Woke up Tuesday with a REALLY stiff neck!  Whatever the acupressure dude did to my traps on Monday caught up to me in the middle of the night!  I could barely move my head around!  I rested that morning, slept in extra, chilled out, no morning cardio for me, sorry.

Monday night was a heavy carb night, with the cake and all, so I tried to go lower than usual on the carbs in the morning, cut out my morning fruit.¬† My energy was dipping a little low, but it wasn’t a crisis or anything.

Slipped out at lunch for some arms at the office gym!  Time was short and I wanted to do triceps AND biceps, so I spliced the 2 together into an unholy union РI supersetted them.  Back and forth from one to the other, with minimal rest.  Let the games begin!

Arms (minimal rest b/w sets and exercises)

Superset 1¬†Rope Pushdowns and Spider Curls:¬† 135 X 12, 12, DROPSET 135×12, 105×12, 85×12; 135×12, 105×6, 85×8;

35×15/15, 15/15, 15/15, 12/12

Superset 2:  Standing 2 hand db tricep extensions and incline curls:  70 x 12, 12, 12; 60 x 12, 10, 4

normal set:  (30 sec rest b/w sets) low cable tricep extensions:  60 x 15, 15, 15

normal set: rope hammer curls: (30 sec rest b/w sets)  120 x 12, 10, 10, DROPSET 120 x 12, 90 x 10, 75 x 8, 60 x 12

normal set: (30 sec rest) dumbbell skullcrushers:  40 x 20, 20, 20


notes:  is that hard to read?  lol.  I started off supersetting rope pushdowns and spider curls.  Those were feeling really good, so on the last 2 sets of the tricep movement I threw in a couple of drop sets!  Supersetting drop sets?!?  What, you think this is a game?!?  hahaha, I think other people in the office gym thought I was either crazy or an asshole, hahaha!

That tired the poop out of me though.  I supersetted the db extensions (standing, both hands, behind the head) and incline curls.  I normally do those seated, but adjusting the bench over and over would take time and focus away from the weight, PLUS it has been really torqueing my low back lately, so I did it standing and brought in more support from my core.  The core support worked, I was able to grunt through those sets, but I was getting my butt kicked by those incline curls!  Admittedly, I set the incline REALLY deep, but I was just out of gas on that last set (only did 4 and had to stagger over to the water fountain).

I realized the next few exercises in my workout both used cables, and it is a small gym, so I decided not to superset those.¬† I lay down a mat and did the low cable extensions – the triceps burn really good after a set of 15!¬† I didn’t know what to do with my arms between sets, they just burned mercilessly, even though the sets themselves felt really smooth, the rest was murder!

Then I decided rope hammer curls might be easier on my tendonitis than bar curls, so I did 3 straight sets followed by a triple drop set.  Wore those biceps out!  It was a good finisher.

Then it was time for my triceps finisher Рthe db skullcrushers.  Doing those curls gave my triceps time to rest, and so I blazed through 3 sets of 20 like never before!  It was a nice boost to my confidence to blow those weights away, even though the parameters of the workout were slightly different than normal for my arm routine- heart rate high and the pace is fast, but the muscles get slightly more time to rest than I normally give them.


My neck was still stiff so I wasn’t really up for cardio (lazy mf! do some cardio!!! soon)


And that was the day!  how about you?  Any good workouts?

Monday Heavy Legs and Chest!

Woke up late (curse you Game of Thrones! why are you so much fun to watch?), so no early am cardio for me, headed to work.  Was in the mood for some heavy lifts today, get the male hormones flowin.

At lunch, headed to the office gym for some quick and dirty legs.

Lunchtime Legs (30 sec rest b/w sets)

45 degree leg press:  2 warmup sets, 810 x 15, 15, 15, 15

leg extensions:  195 x 12, 12, 12, 12

prone leg curls:  120 x 15, 15, 14, 10

standing bodyweight calf raises:  100, 100, 60, 90

notes:¬† with the leg presses, those were nasty!¬† I was scared to go back and do another set at the 30 sec mark!¬† Which is the way it needs to be, get the juices going.¬† I alternated the way I did sets, on sets 1 and 3 I used my elbows as braces for the sides of my knees at the bottom of the movement, which gave me a bit of knee¬†support and a bit of a pushoff… so I pumped those reps out faster.¬† Sets 2 and 4, I kept my hands on the handles, and did slow reps.¬† I tried to go deep every time.¬† Grunting like a beast in a gym full of casuals!

When I was doing the calf raises, I felt my calves tighten up like crazy!  I had to stop and walk it off.  I had an apt with the acupressure guy that evening, so I put my calves on the menu for some massage pain.

After work I rushed to the acupressure guy, he worked on my shoulders and my calves.  Not really any time for my tendonitis forearm, sorry forearm, maybe next time.

Then it was time for the workout with the trainer!  I asked to focus on chest, and focus on flat db presses.  I was sick of tired of the 60 lb dumbbells, I was ready to test the waters of the heavier girls.

Evening Chest (rest varies)

flat db press:  (60 sec rest b/w sets)  80 x 21, 100 x 20, 120 x 15, 140 x 10, 160 x 8, 180 x 6, 200 x 0, 180 x 8, 160 x 9, 140 x 10, 120 x 15, 100 x 20, 80 x 25


incline flys: (30 sec rest)  70 x 12, 12, 12


cable crossovers:  (30 sec rest)  140 x 12; 160 x 12, 12


notes:¬† those db presses were awesome!¬† A real chance to go heavier.¬† I even TRIED the 100 lb dumbbells, emphasis on tried because I got 000 reps, I did however drop the (right) db on myself TWICE, haha!¬† Les and I laughed for 3 or 4 minutes over my near-death experience.¬†¬† You know what?¬† It felt good to TRY that db, even if I didn’t do a single rep.¬† You have to go heavy, and not be afraid, go for it.¬† I had done 6¬†reps (some forced)¬†of the 90s, and was ready to try the big girls.¬† It didn’t work out this time, but it was EXACTLY what I needed for my confidence, just to TRY.

As I descended the pyramid, Les was helping me get a lot of forced reps, just keep the fibres working and tearing, just bang them out.  Which was great too.  Hopefully this gives my strength levels a much needed kick in the pants!

We went light on the flys while I recovered from the presses, then heavy again on the cables to finish me off.

We had some time, but not enough for triceps, so we went to update measurements.

Not to brag too much, since I am still a fat MF, but I am down 15% body fat since I started training with Les in October!¬† Isn’t that crazy?!?¬† I was at 40% body fat, which is seriously bad, and am now 25% body fat, which is merely a cause for passing concern ūüôā

And it feels good!¬† I like low carb and no starch, I like lifting heavy and often, I like morning cardio, everything is on track.¬† And yes, I am even hungrier now than I was a month ago ūüôā¬† Les had all this food arrayed in front of her, celebrating her recent pro-am competition (look forward to a post from her!), and so… we celebrated our respective recent milestones with CAKE ūüôā

mmm cake!

mmm cake!

 one piece at a time! damn!
one piece at a time! damn!


My mind was so blown by the workout, the measurements, and the sugar rush from my first piece of cake in 6 months… and I was all the way home before I realized I had forgotten to do cardio!¬† Crap!¬† Oh well.

And that was my day!  Lifting heavy and loving life!  How about you?  Any good workouts?

Saturday Back and Biceps

I slept in, yay Saturday!  I had to run some errands before the gym, so no time for Spin.  I brought my TRX kit with me, and met briefly with a trainer friend of mine; he took a look at it to see if it was working, and he gave me some good pointers.  Thanks Terry!

OK, hammer time!

Back & Biceps:  (30 sec rest b/w sets)

warm-up rows with TRX

widegrip pulldowns:  180 x 15, 15, 15, 15

t-bar row:  90 x 12, 12, 12

bent over one hand db row:  (no rest, back and forth hand to hand) 70 x 12/12, 12/12, 8/8

machine hyperextension:  285 x 12, 12, 12

spider curls:  (minimal rest, back and forth hand to hand) 30 x 15/15, 15/15, 15/15, 15/15

incline curls:  60 x 12, 10, 8

EZ bar curls:  75 x 3, 4 ***

closegrip cable curls:  120 x 12, 10, 8

widegrip curl machine DROPSET:  120 x 8, 100 x 6, 80 x 4+1 slow neg, 60 x 6 + 1 slow neg

elliptical – 30 min, 70% resistance, incline 9

notes:  again, my energy seemed to drop off fast.  The pulldowns and spiders were up first, and I could dig deep and grind those out, but the tank was depleted for every movement that followed.  Oh well.  I AM very happy that I had a breakthrough on the pulldowns, those were a long time coming.  Even though this man and woman were crowding me having a moronic conversation and semi-flirting with each other.  Scatter, useless creatures!!

The gym has a brand-new t-bar row machine, so I tried it out.¬† I couldn’t figure out how to adjust the pad, I don’t know if you even can adjust it, and I am tall, so it was a little too short for me.¬† I kept the weight light, and just got used to the machine.¬†¬†The weight will go up asap.¬† A side effect of my¬†whole chest¬†hanging off the t-bar row pad while I did rows was that my low back got DAMN tired, and I just ran out of strength during the bent over db rows.¬† After those db rows I was pouring sweat and had a sore lower back, so for my hyperextensions, I just used the machine.¬† It’s easier.

Spider curls went great, I really dug deep.¬† I think I did slightly better on the inclines too, so that is good.¬† When I went to curl the EZ bar, I felt tendonitis flare up in my left forearm again… So I tried it twice, then gave up.¬† I went over to the cables and busted out a bunch at closegrip, then I went to the curl machine and widened my grip and did a drop set.¬† My biceps were smoked!¬† I could barely move the weight by the end, so on the last 2 drops I did a slow negative at the end, just closed my eyes and held it in place as long as I could.

Jumped on the elliptical and burned a bunch of calories.  I have the acupressure guy on Monday, I will offer up my forearms on the altar of massage pain, for sure.


And then I went down to the GNC because they were having a sale.¬† I was on the hunt for cheap protein.¬† I don’t know how much you guys pay for protein, but if I can find an isolate (since I am going low carb) for under a dollar a scoop, then I am happy.¬† I found some good deals, I ended up buying about 10 lbs of isolate for about 50 cents a scoop, so I am set for a while!!

I don’t just drink protein shakes, no no no!¬† I eat lots of steak, chicken, bacon,¬†carrots, cauliflower, celery.¬† Last weekend I cooked up a batch of chili to last me through the week.¬† Check it out!

doesn't that look good?!

doesn’t that look good?!


I make it with  a bunch of lean ground beef, black beans, tomatoes, onions, mushrooms, green pepper, garlic, then slow cook it for hours.  Pretty simple, pretty healthy, lots of spices!


How about you?  Any good workouts lately?

Have I mentioned how excited I am for all my friends competing in the WBFF Montreal Pro Am this weekend?¬† I train in the same private studio as about 9 of these people… NOT to mention my trainer, Leslie is competing!¬† Speaking as a newcomer to this process, the progress in the way people look¬†since the Fall has been fantastic!¬† Good luck everyone!¬† All your months of diets and hard work are about to pay off!

Here is a video for all those competitive athletes out there that I am blessed to have met, and get to train with every day.

I, however, am not ready for primetime yet.  Back to the gym for me.

Friday I made it to the gym for 6 am Spin class.  That class went pretty well, AND Andrea the instructor threw in Paradise City AND she used it properly!  I made sure to thank her after for that GnR track, one of the more challenging I have ever encountered, with that extended power race at the end.

Morning Chest (30 sec b/w sets)

cable crossovers:  2 warm-up sets; 160 x 12, 11, 7

incline fly:  80 x 12, 12, 10

incline db press:  120 x 15, 12, 9

flat db press:  120 x 12, 11, 8, 7

notes:  not so pleased with this workout, my energy just was not holding up.  Oh well, it is a tough routine, lots of heavy pre-exhaust, and limited rest.  I am due for a breakthrough any day now.

At lunch I headed out with my coworker for some triceps.  I even got him to join in with me for a few sets!  And then I promptly crapped on his form, haha!  Oh well, he heard my advice, shrugged it off, and kept doing whatever he felt like doing.  Meh.

Noon Triceps (30 sec rest!)

rope pushdowns:  120 x 12, 12; DROPSET  A. 120 x 12, 90 x 12, 60 x 22 (partials); B. 120 x 12, 90 x 10, 60 x 24 (partials)

2 hand seated extension:  70 x 12, 12, 12

prone low cable extensions:  45 x 15, 15, 15

db skullcrushers:  40 x 20, 19, 16

assisted pullups:  10 widegrip, 8 hammer grip, 8 hammer grip

notes:¬† I was really happy with this workout!¬† My arms are responding to the work in a way that my chest just isn’t, haha.¬† Progress all around.¬† With the pushdowns, once I got to the last drop, I just busted out a bunch of quick half reps.¬† The pump was great!¬† Sadly it was only the start of my workout, so they felt swollen and painful during the cable extensions, lol.¬† So sore!¬† The dumbbell skullcrushers remain a killer finisher, all those reps just squeeze the last bits out of the fibres.¬† My coworker wasn’t done his fullbody whatever he was doing, so I did pullups while I waited.

And then it being Friday, it was my cheat day!¬† Even with the strategy to “refeed”, aka drop in a bunch of carbs, I still can’t bring myself to eat much starch.¬† I just don’t want it!¬† For example, for breakfast I was dreaming of pancakes, but when I stared at the menu, there were about 9 or 10 other things I wanted MORE, like meat and eggs, haha.¬† I guess I DGAF about bread or potatoes any more.¬† Here is what I had:

beans, cheese, eggs and meat in the burrito

beans, cheese, eggs and meat in the burrito

And that was my day!  How about you?  Any good workouts?

Tuesday I made it to the gym for 6, then did some back work while I waited for 7 am spin.

Tuesday AM Back  (30 sec b/w sets)

assisted pullups:  widegrip x 15, 12; underhand x 12; hammergrip x 10

widegrip machine row:  225 x 12, 8, 8

narrow pulldowns:  180 x 15, 12, 10, 9

hyperextensions:¬† 2×25 plates x 12, 10, 12


notes:¬† my focus wasn’t really there this workout, and I had recently increased the weight on most of the exercises, so in the end I didn’t push it too intensely, I just got comfortable with the increases.¬† The pullups went well though, I was happy with those.


At lunch I slipped out of work to go do some biceps at the office gym.  It was totally empty!

Tuesday Noon Biceps  (30 sec rest b/w sets)

spider curls:  30 x 15/15, 15/15, 12/12, 10/10

incline curls:  30s x 12, 8, 4

EZ curl:  75 x 12, 12, 12

cable curl drop set:  105 x 12, 75 x 12, 60 x 12, 45 x 12

notes:¬† spider curls felt really good, but I just had no energy for the inclines.¬† This was disappointing, and in some way it got me worked up, and came at the EZ curls really aggressively, since no one else was there.¬† I nailed those sets!¬† I was quite happy with those sets, I went quick but stayed flat against the wall and didn’t cheat and/or swing.¬† I was feeling some tendonitis again in my left forearm, so I did cable curls for the drop sets instead of preacher curls.¬† Those felt light, will go heavier next time.


Wednesday morning I made it to the gym about 6:30 am… I just wasn’t motivated for spin.¬† So I did legs, then some cardio after.

Wednesday AM Legs  (30 sec rest)

warmup:  10 min on elliptical

45 degree leg press:  2 warmup sets with 540; 720 x 15, 15, 15, 15

stationary lunges:  90 lbs x 12/3***

stiff-legged deadlift:  185 x 12, 12, 12

leg extensions:  180 x 12, 12, 12, 12

seated leg curls:  180 x 15, 15, 15, 15

cardio:  elliptical at 65% resistance, incline 9, burnt about 660 Cal

notes:¬† The Leg Presses felt stiff, but good.¬† When I went to do lunges, on the first set with my right foot forward, my left¬†ankle just gave out and rolled!¬† Luckily it wasn’t my weight-bearing foot!¬† That left ankle had been sore since Sunday, so I knew it wasn’t a fluke.¬† I cancelled lunges (screw you lunges!) and moved on to SLDL while I gathered my thoughts.¬† After SLDL, I decided to throw in some leg extensions, leave the weight off my ankle.¬† After those I did some leg curls.¬†¬†Have to say, the hamstrings felt strong this workout!¬† They are really coming in nice, not sure if they look any different, but they are getting much stronger, something is clicking.


At lunch, I slipped out of work with a coworker to go to the office gym.  He did cardio, I did shoulders.

Wednesday Noon Shoulders (30 sec rest, you know the drill)

seated smith machine shoulder press:  2 warmup sets; 80 + bar x 15, 15, 12, 9+4

cable lat raises:  45 x 10/10, 8/8, 8/8

reverse cable fly:  90 x 12, 12, 11

db shrugs:  170 x 15, 15, 15, 15

notes:  this workout was super quick, made it easy to get back to work.  With the presses, on the last set I did 9, then paused a few sec, then busted out 4 more.  Some minor progress since last Friday, so its all good.  Lat Raises was a big jump in weight, so I was conservative with the reps while I let my shoulders get used to it.  For the shrugs, I tried to apply the advice Les had been drilling into me:  pull up and back, not just up.  Use your traps, not your neck.  So I did that, and they went pretty well.  Grungy ass 85 lb old school dumbbells were murder on my fresh calluses though!


And those were 2 days worth of workouts!  How about you?  Any good workouts?

Chest & Tri

Chest & Tri day with Les!¬† Let’s get started!


warmup:  10 min elliptical

30 sec b/w all sets

flat db fly:  2 warmup sets; 90 x 12, 12,  12


cable crossovers:  140 x 12, 12; 160 x 12

the shirt states my split, yo!

the shirt states my split, yo!

incline smith machine press:  100 + bar x 15, 15, 15


flat smith machine press:  120 + bar x 12, 12, 12, 12

woops! guillotined myself!

woops! guillotined myself!

rope pushdowns:  120 x 12, 11; DROPSET A.  120 x 6, 100 x 8, 80 x 10; B.  120 x 11, 100 x 10, 80 x 19



seated 2hand extension:  70 x 12, 9, 5


low cable extension:  40 x 15, 15, 15

db skulls:  40 x 20, 11, 12


notes:¬† my chest felt a little sore in my old injury spot coming in to the workout, so I did a few warmup sets first.¬† Once I got into it, I wasn’t sore at all, so that was good.¬† Chest went pretty well.¬† I went crazy on the second dropset of pushdowns, did a bunch of partial reps at the top of the range and just busted them out.¬† It left me blasted for the seated extensions though, I tired out fast.¬† This time with the low cable extensions, I went a little lighter and got a rope and just worked on form.¬† These felt much better!¬† But my triceps had no juice left for the db skullcrushers, that finished me off as thoroughly as it did last Thursday.


Once again, I was rocking the awesome shirt!




It is a crossfit shirt, and I don’t do crossfit, but I saw it on Biggest Loser, and it is accurate as to my current split, so I thought hey!¬† Let’s do it.¬† It’s comfy too!


How about you?  Any good workouts today?

Rest Day or Punishment Day?

One of the reasons overtraining as a concept exists is that people don’t realize that lifting weights or going for a run is only PART of your training.¬† I read a comment on youtube today:¬† there is no overtraining, only undereating and undersleeping.¬† I think that makes an important point:¬† diet, rest and exercise all have to come together for you to train.¬† (Not to say you can’t overeat or oversleep, haha!)¬† You have to remember to balance, you can train like a beast, but you also eat like a¬†horse and sleep like a rock.


thanks Goku!


So Friday I trained hard.¬† Now Saturday I get to take it easy.¬† It’s rest day!!¬† Hooray!


I slept in and headed down to the gym to do some cardio (active rest day! not comatose rest day! live your life and do what you love!).  My neighbour asked me to join him for a 11 am spin.  And so it was.

Monique taught this spin, and… what to say.¬† Not to come off as overly critical, because without spin teachers I would be bored out of my mind doing cardio alone, buuuuut… this chick needs to learn some new songs.¬† The record is broken, people!¬† While we’re at it, she needs to learn about fartlek.¬† 15 min of heavy seated climbs results in a very sweaty Jeremy still breathing through his nose and with a not-so-elevated heart rate.¬† Balance the seated climbs out by sprinkling in some sprints!¬† Keep the heart rate bouncing around!


After class, my neighbour invited me to go see the new GI Joe movie, which was EQUALLY as painful!  Today has felt like an odd punishment for my hard work, haha.


How about you?  Was today a rest day?  Leave a comment!

when in doubt, just lift

How much training is overtraining?¬† I think it’s different for everyone, and you have to learn what your own limits are.¬† I learned what my limits were last year when I sprained my shoulder, so I know what’s at stake.¬† But¬†when I¬†eat clean, get good sleep, and use supplements sensibly, I find that sometimes my capacity spikes, and I can do more… I WANT to do more.¬† Not all the time, I listen to myself, but every week or two I just have one of those days where I want to see how far I can go.¬† It’s that kind of mentality that leads me to do spin marathons, to do multiple hot yoga classes in a row, you just do it because you CAN.

I don’t encourage anyone to push past where they are comfortable, but I am also sick of people filling new weightlifters heads full with notions like “6-9 working sets for biceps is optimal, and anything more is overtraining”.¬† Bullshit, know your own limits.¬† I have tried back and bicep sessions where I do 13 sets for back and 7 sets for biceps (bear in mind back work often uses the biceps),and I have recently had to admit to myself that 7 sets for biceps just does not FEEL like enough.¬† I want more than that.¬† I can, and will do more.

So while I do have a plan, every once in a while I get strange notions into my head, and mix it up, often adding volume.  Just because I can.

All Thursday night I felt restless, I had a lot of doubt and self-talk filling my head, and I was tired of all the noise.¬† I went to bed early.¬† When I woke up Friday, the chatter was still there, so I resolved to go to the gym every chance I could get, all day long, and “just lift”.¬† When in doubt, just lift.



So Friday morning I showed up for 6 am spin with Andrea.  We got our work in.  After spin was done, my legs felt really good, so I figured why not do some lifting?

morning leg work:  (30 sec rest b/w sets)

squats:  115 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 7

leg extensions:  180 x 12, 12, 12, 12

stiff-legged deadlift:  175 x 12, 12, 12

seated leg curls:  165 x 15, 15, 15, 15

standing bodyweight calf raises:  95, 95, 95, 95

notes:  I am happy to report I got some good depth on squats finally!  Instead of focusing on high reps, I just ramped up weight each time and focused on getting DEEP.  This squat rack has a mirror in front of it, so I could make sure I went deep enough.  And it worked well, I got below parallel each time, almost smacked the ground with my butt a few times!  If I can just get used to that feeling, I can replicate it without a mirror.  I will dismantle this messed-up mental block I have regarding squats, one rep at a time.

Once squats went so well, the rest was cake.  My hamstrings are definitely feeling stronger after all those SLDL and prone leg curls I do in the studio with Leslie.

So, morning cardio and leg day down, off to work!

Work was aggravating, so I slipped out at lunch (well, more like 11 am).¬† It’s humid out today!¬† Went to the adjacent office gym for some shoulder work.¬† Place was empty!¬† A coworker joined me, he only did cardio (he also had not had anything to eat all day… son, I am disappoint).

noontime shoulder work:  (30 sec rest b/w sets)

smith machine seated press:  warmup, 80 + bar x 15, 15, 10, 11

cable lat raise:  30 x 12/12, 12/12, 12/12

reverse pec deck:  60 x 12, 12; 90 x 12

cable upright row:  120 x 12, 12, 12, 12

notes:  it went pretty good, cleared my head some more.  shoulders looked good in the mirror during the seated press!  it was short, but I had to get back to work.

I barely escaped work with my sanity, and had to head to the studio for my apt with Leslie.  But I had a conundrum:  I had already done legs and shoulders!  What could we do?  We decided Les and I would team up on some badass biceps exercises!

Biceps with a Buddy (sets are traded back and forth between the lifters)

15 min warmup on the elliptical

Spider Curls:  25 x 15/15, 15/15, 15/15, 15/15

curls for the girls!

curls for the girls!


incline curls:  50 x 12, 12, 12



EZ bar curls:  70 x 12, 12, 12

preacher curl DROP SET  50 x forever; 40 x forever




notes:¬† these felt great!¬† I really enjoyed working out with a buddy.¬† Tbh, I was goofing around a lot, although Leslie seemed to be in pain, haha!¬† I wasn’t sure how much gas I had left in the tank by this point, we were filling up my 4th hour in the gym in that day alone… but I think I could have gone heavier, and will next time.

We still had 15 min before Leslie’s next client, so we figured, hey, Les can do some triceps!¬† I would join, but I just did them yesterday so I’ll hold the camera while you do the work, haha.

rope pushdowns

rope pushdowns

dumbbell skullcrushers

dumbbell skullcrushers


Not a lot of time, so we did some BRUTAL dropsets of rope pushdowns, then some high rep sets of skullcrushers.¬† I did them on Thursday, so I know they work fine ūüôā


And that was my day!¬† 75 min cardio, 20 sets legs, 14 sets shoulders, 11 or so sets biceps, was that too much for one day??¬† For some people maybe, but be your own judge.¬† Of course, I had a secret weapon that got me through the day…


this awesome goddamn shirt

reppin CT Fletcher

reppin CT Fletcher


Thursday Chest & Tri

Woke up Thursday morning, took my time heading to the gym, got there about 6:30 am.  Decided no spin class for me today:  weights then elliptical.  I just wanted to get some good iron time in.

Chest & Tri (30 sec rest b/w sets)

incline db fly:  80 x 12, 9, 9

pec deck:  120 x 12, 12, 12

incline db press:  120 x 15, 9, 6

flat db press:  120 x 12, 10, 10, 10

rope pushdowns:  120 x 12, 11; DROP SETS 120 x 11, 100 x 8, 80 x 10; 120 x 8, 100 x 6, 80 x 7

seated two hand db extension:  70 x 12, 9, 6

low cable triceps extension:  45 x 15, 15, 12

db skullcrusher:  40 x 19, 10, 11

elliptical:  30 min, resistance 65%, incline 9


notes:  my energy did not feel great this workout.  The flys felt real heavy right off.  Cables were busy, so I used the pec deck instead, which was a bummer.  I am not sure my chest got a sufficient pre-exhaust.  Like last time, I kept the incline of the bench shallow to keep tension off my shoulders, but still my shoulder started giving out during the incline presses and the flat presses.  It was frustrating.

Rope pulldowns felt good when I remembered to keep my shoulders packed.  Doing drop sets with only 30 seconds rest smoked the muscles pretty good!  I had nothing left for the db extensions, haha.  It was my first time doing a low cable extension Рbasically I laid down backwards on the cable row bench.  It went ok, but in reviewing it in my mind, I did not keep my arms stable enough, my upper arms kept drifting forward (only the forearms should move).  I will also use a rope next time as well, not the straight bar.  The db skullcrushers kicked my butt because I had been hitting the triceps over and over, so low weight high reps finished me off quite completely.  It was my first time with this new triceps routine, and I would rate it quite challenging!  Then it was off to the elliptical.


And how about you?  Any good workouts today?


Sorry for not posting yesterday!  The time at the gym went real late, so when I got home I just ate then went to bed.

Monday evening I went to the gym for a session with Leslie Рlegs and shoulders.  Since it is such a busy workout, we stagger the leg and shoulder sets back to back, mixing the exercises together.

Legs and Shoulders workout from Hell: (minimum rest b/w sets, back and forth legs to shoulders)

Leg Press warm-up: 270 x 20, 360 x 10, 450 x 10, 540 x 10

Leg Press & half-kneeling Landmine Shoulder Press:  720 x 15, 15, 15, 15; 35 x 15/15, 15/15, 12/12, 12/12


landmine shoulder press

landmine shoulder press

Walking Kettlebell Lunges & Cable Lat Raise:  90 x 11, 11, 11; 30 x 12/12, 12/12, 12/12


reppin the POG

reppin the POG

Stiff-Leg Deadlift & Reverse Cable Fly:  165 x 12, 12, 12; 80 x 12, 60 x 12, 12

using wrist straps

using wrist straps



prone leg curl & db shrugs:  85 x 15, 15, 15, 15; 170 x 15, 15, 15, 15

leg curls for the girls!

leg curls for the girls!


shoulders almost visible!

shoulders almost visible!

standing bodyweight calf raises:  95, 95, 95, 95

cardio:  45 minutes on elliptical


notes:¬† this workout was BRUTAL.¬† Chaining leg presses and the landmine presses… I don’t know if it was my legs being crushed into my stomach followed by the mild core work keeping the weight stable… but I wanted to puke by the third set.¬† That kicked my butt.¬† And then right after that were lunges!??!?¬† Why are you so cruel, Leslie??¬† (oh yeah, this workout was my idea)

The first 2 exercises kicked my butt, and the lunges kicked me while I was down.  I had to stop often and catch my breath.  And then I got mad because all this stopping was chewing up my time.  Lat raises went well enough, though.

I didn’t want to wear out my grip with the SLDL’s and have nothing left for the shrugs, so I wore straps for that movement.¬† Yet still, I was tired as heck and was swinging too much with the flys, so we dropped the weight down.

New higher weight for the leg curls, and YUP needed some help finishing those sets.¬† Shrugs were cake though.¬† Leslie even said she could make out my shoulder muscles through all the layers of fat!¬† Yessssss… a little definition.

We were out of time, so I did calf raises on my own, then did 45 min of cardio.

Then I went for a therapeutic massage with acupressure dude.  He said my shoulder seems more flexible, hooray!  Good, I need that badboy in peak form so I can recup it.


Tuesday I woke up a little late (late night, like I said), then went to a 7 am spin class, worked out the morning cardio.  A coworker (who I have now turned into a Scivation Xtend fan, and a pwo addict, muahahaha, he comes by and pays me a dollar per scoop to mooch off me), asked me to go work out at lunch!  Sure!  We headed to the office gym for some back and biceps.

Back & biceps (30 sec rest b/w sets)

widegrip pulldowns:  warmup, 180 x 15, 15, 11, 11

bent over BB row:  155 x 12, 12, 9

one hand db row:  65 x 12/12, 12/12, 12/12

spider curls:  20 x 15/15, 15/15, 15/15, 15/15

incline curl:  60 x 9; 50 x 7, 7

ez bar curl:  75 x 9, 5, 7

notes:¬† back went ok for a weird and different gym.¬† bb rows felt pretty good.¬† the gym was SO busy!¬† the weights were packed, the cables were packed, the leg presses and machines… totally empty.¬† haha “dudes”, so predictable.¬† Inspired by the CT Fletcher youtube vids, I did spider curls for the first time, I see lots of potential fun in my future ūüôā¬† I made the coworker try them too, I think he was a fan as well.

My focus and mindset totally crapped out for the inclines and the straight curls, I don’t know what it is but I need to tighten up my headgame sometime soon, I keep having subpar bicep sets, even when the other stuff goes well.

For the ez bar curls, it was my first time doing them in a few weeks, and no forearm pain at least, thankfully.  To keep me from swinging, I stood against a wall, which I think helped me keep good form.  Probably the way I want to go in the future while I get stronger at these.


And that was the past few days!  How about you?  Any good workouts?