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 🙂

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 🙂  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 🙂

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?