Archive for May, 2013

Chest, Shoulders, Arms

It was a double gym session kinda day.

I had a session in the afternoon, but I woke up in the morning, thought OH MAN do I have to go to work???  And so I HAD to go to the gym in the morning ALSO, just to clear my head and give me a “buffer of sanity” to help me through the work day.  When in doubt, just lift.

AM Chest and Shoulders

Bench Press (60 sec rest)  115 x 5, 135 x 5, 185 x 5, 5, 0, 5

flat db press (60 sec rest b/w lighter sets, 120 sec rest b/w heavier sets)  110 x 21, 130 x 15, 150 x 10, 170 x 6, 190 x 4, 170 x 6, 150 x 10, 130 x 12, 110 x 15

cable crossovers:  (rest-pause sets)  120 x 32, 8 (2 min rest) 120 x 27, 13

lat raise machine (30 sec rest) 60 x 8, 8, 8, 8, 8, 8, 8, 8

reverse cable fly (10 sec rest!)  33 x 10, 10, 10, 10, 10, 10, 7;  8 pounds (haha!) x 10, 10, 10

face pulls (10 sec rest!) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

upright rows (30 sec rest) 135 x 12, 12, 12, 9

notes:  On the 5th set of bench press, I had a “false start”, went for the first rep and almost dropped it on myself.  So I racked it, waited 30 seconds, then went again.  I really need to up my bench press, it is just not up to snuff.

dumbbell presses went really well!  I didn’t get to bust out the 100 lb dumbbells yet, but I did use the 95 lb dumbbells, and those were pretty fun.  9 sets of those, just kept hittin those fibres.  For the last 2 light sets, I just repped them out, double time.  Just burn it out.

Then 2 burn sets of the crossovers, do as many as I can, rest a few seconds, do more.

Then light shoulder work, just low weight, low rest, lots of sets.  8 sets of 8 of the side raises, 10 sets of 10 of the rear delt flys and face pulls.  Those rear delt flys were BRUTAL!  By the end I could barely do the lowest setting, which was 8 pounds, LOL.  They were just fried.

After work, I headed down to the studio for an appt with the trainer!  We agreed on arms!  It was a chance to bust out my fat gripz and test out their forearm-shredding abilities!

Friday night Arms

warmup:  25 min cardio on the elliptical, 25 degree incline, variable resistance

superset bench dips & “fat” cable curls (60 sec rest) 12, 12, 12 & 80 x 12, 110 x 12, 12



superset closegrip smith machine & fat preacher curls:  (60 sec rest) 90+bar x 12, 12, 12 & 35 x 12, 12, 40 x 12

suicide grip isolates the triceps

suicide grip isolates the triceps

friar tuck aint got nothin on this fat preacher!

friar tuck ain’t got nothin on this fat preacher!

superset overhead rope extension & fat incline hammer curls (60 sec rest)  70 x 15, 90 x 15, 110 x 15 & 70 x 10, 10, 12

unimpressed face

unimpressed face

damn these are hard face

damn these are hard face

superset straight bar pressdown & reverse cable curl (60 sec rest)  150 x 15, 15, 15 & 80 x 12, 90 x 12, 100 x 12



fat reversegrip triceps extension DROPSET 110 x 12, 90 x 12, 70 x 20ish, 60 x 20ish

fat cable curl DROPSET 110 x 12, 90 x 12, 70 x 9, 60 x 9

notes:  the thick bar grips really made the workout feel different!  the hammer curls especially were tough.  My tendonitis started to bark a little bit on the cable curl dropset.  Awesome workout!  Suns out, guns out!



How about you?  Any good workouts?

Back to the Rack

I got to the gym in the morning for a quick back workout before work.


bent over rows (60 sec b/w sets)  135 x 5, 185 x 5, 225 x 5, 5, 7

rack pulls (60-90 sec rest)  275 x 5, 285 x 5, 295 x 2, 3, 3

assisted pullups (varied grip, 30 sec rest b/w sets)  10, 10, 12, 5, 8, 10

closegrip row 100s set:  120 x 50, 40, 10

closegrip pulldown 100s set:  90 x 30, 25, 25, 20

cardio 30 min


notes:  the rack pulls were tough on my forearms! gotta use the straps for those.

and that was my back workout!  How about you?  Any good workouts?

Leg Day Squat Clinic

I hear it is Memorial Day down in the United States!  Hope you are enjoying the long weekend, to all my American brothers and sisters.

Today I took a lot of rest, got a lot of TLC, then geared up for lots of squats.

In the morning I took advantage of a free fascia stretch service this trainer was offering, at the gym.  She took my legs and hips through various range of motions exercises and worked on stretching out my fascia, which is the sheath that covers the muscle.  Most stretches only stretch the muscle, but stickiness between the fascia and the muscle can lead to all sorts of issues, so specialized fascia TLC is often a good idea.

In the afternoon I went for an acupressure treatment (this one was not free, haha).  I had him work on my neck, traps and shoulders for an hour.  Super painful!  But needed.

Right after that, I headed to my appt with the personal trainer.  Today was leg day, and I had a special request for Leslie:  my squats are lagging pretty hard, so let’s just do squats for an hour, and I can work on my form.  Start light, work the weight up slowly, low reps, decent rest between sets.  Just keep building.  Right away Les could see my core was giving out when I got to a certain advanced depth, so she had me do almost all of my sets onto a bench – go all the way down past parallel to the bench, tap my butt for a second, then drive back up.

Leg Day Squat Clinic:  (60-120 sec b/w sets)

115×5, 125×5, 135×5, 145×5, 155×5, 165×5, 185×5, 195×5, 205×5, 215×5, 225×5, 235×5, 245×5, 245×5

Assorted Ab work

notes:  As you can see, I kept the reps low, started light, just kept slowly adding on more weight, and observing how it affected my form.  Yup, 14 sets of squats!!  It was no joke, I was sweating up a storm.  After set 14, I almost physically ran away from the squat rack, I could take no more, lol.

Les was a great set of eyes and spotted me the whole way.  This is the priceless bonus of a trainer, right around set 11 or so I was really dreading the next set, and her encouragement really kept me going, helped me push my way to a PR!  245 is a PR for me, I don’t think I have ever even TRIED to squat more than 225, so I am very happy!

Proof it was a good session?  In the locker room I could see a barbell shaped bruise across my shoulders, check it out!


At that point, squats had taken 45 minutes, we went at it hard but there was still some time left so we did 3 sets of ab exercises, kind of a Turkish half-get-up for each side, then some straight leg lifts with hip lifts at the top.  I was SOOO tired!  I went home, and could feel my legs turning into noodles.

Simple workout, yet deadly!  How about you?  Any good workouts?

Back and Arms Pump

In between rounds of Arrested Development, I went down to the gym.  Back & Arms!

Back & Arms (all Back sets are 30 sec rests, Arms about 90 sec rest b/w giant sets)

widegrip pulldowns:  warmup x 2, 195 x 12, 10, 8, 8

underhand pulldowns:  180 x 10, 9, 8, 8

t-bar rows:  115 x 9, 10, 10, 10

closegrip row machine:  180 x 12, 12, 12

closegrip cable rows:  180 x 12, 12, 12

machine hyperextensions:  300 x 12, 12, 12, 12

Arms Giant Sets:  Set I.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12

Set II.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 50 x 12

Set III.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 50 x 12, high straightbar curl 50 x 12, reverse tricep extensions 60 x 12, reverse curls 40 x 12

Set IV.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12

Set V.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12, v-bar pushdowns 90 x 12, db curls 25s x 12

Set VI.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12, v-bar pushdowns 110 x 12, db curls 25s x 12, tricep extension machine 80 x 12, bicep machine 60 x 12


notes:  Does that look insane or what??  Volume for days!  It’s like climbing Mount Olympus.  The overall goal was to go heavy as I could on the back work while maintaining low rest, and to go low weight but high rep on the arms, hitting them from every angle.

The pulldowns started out HEAVY.  I was a little surprised.  I grunted my way through the first 12 sets, and I figured I was having an off day since I couldn’t hit 12 reps like at alllllll, so I lowered the weight on the next few sets and found it almost TOO easy.  Well, the closegrip machine was too easy, the closegrip cable still felt kinda hard.  I was feeling burnt out so I did machine hyperextensions.  Those are kind of easy despite me doing the full stack of weight, but I like them because I can really feel the squeeze in the low back, so it help to visualise the mind-muscle connection.

For the arms, I borrowed this one from the Allmax website – Progressive Giant Sets.  Just keep building the stack of giant sets taller and taller, keeping them at 12 reps each set and not stopping until that giant set is done:  4 exercises then 6, then 8, then 10, 12, and finally Set 6 has 14 exercises, all back to back!!!  In total that is… 54 exercises and 648 reps!

I kept the weight low on the arms because, quite frankly, I was scared of how hard the pump was going to feel.  For all I knew my arms would get weak as hell or my tendinitis would flare up or SOMETHING.  So I generally kept the weight the same, although I did up a few loads from set to set if you pay close attention.

That arm routine is AMAZING.  The blood flow in the arms was totally invigorating!  Its like an orgasm in my arm muscles!  My tendinitis for the most part kept its mouth shut and I busted the whole thing out like a champ!  I can tweak the weights a little higher next time, but overall that was an EPIC pump.  The only downside is you pretty much have to OWN a part of the gym for like 40 minutes, there was a light crowd in the gym so I mostly stayed away from dumbbells, and tried to pick exercises that would let me set up tent at a single cable machine.  Pretty much all I needed was a cable machine, 3 attachments, one set of dumbbells, and at the end of Set 6 I had to run over to the machines, but those were my last 24 reps so I didn’t have to worry about losing my cable.

Someone else please try this arm routine and tell me how it feels!  Probably best to pick a time when the gym is deserted though, it sucks to either lose your spot in the middle of a giant set or to have to tell someone they can’t sub in because you are busy doing hundreds of reps, trolololololol!


After the smoke cleared, I was destroyed!  I was cold, hungry, my tshirt was soaked, I was TREMBLING.  I had zero energy left for cardio, I had exhausted myself.  I cleaned up and came home to collapse.


And what about you?  Any good workouts today?

New Toys

I had some fun stuff arrive in the mail this week!  Check it out

Fat Gripz

Fat Gripz

These are fat gripz (brand name).  You wrap them around a dumbbell or barbell to simulate a thick bar.  Holding a thicker bar makes it harder to close your hand around it (impossible actually with these, and I have big hands).  This makes holding your grip harder, so not only does it make whatever exercise you are doing harder, but it makes you work your forearms much harder.  The forearms help you maintain your grip, so this will build them up.  I thought it was a good idea, what with my forearm tendinitis, to build my forearms up a bit, put on a little size and muscle.  This will help.  so, if you see me mention these grips in an exercise, don’t be surprised if I am using a lower weight!  It is still quite hard, I promise you, just hard in a different way.

wrist straps

wrist straps

To balance out the forearm challenge, I also picked up some forearm support!  I ordered some wrist straps, I always used to borrow them in the past, but I figured I was now due.  In case I am doing an exercise with some volume, and I think my forearms will fail before the target muscle, these straps will help me keep going.  It happens – end of a work out, trying to do some stiff leg deadlifts, grip is going, so now I can keep on fighting!  They are nice and chunky too, won’t dig into my wrist.



And yeah, I ordered a treat, haha!  This is PB2 (pb stands for peanut butter).  Pb2 is a powdered peanut butter with very little calories (2 Tbsp are only 45 cal!!!).  So you mix the powder with some water and you get a delicious peanut butter treat!  And I tried it right away, it is DEELISHUS!  With so few calories, I mixed it with all kinds of stuff, greek yogourt, water, almond milk, unflavored protein powder, all passed with flying colours!  My fav mix is almond milk though, it creates an unstoppable creamy peanut butter that knocks you out!!  It doesn’t have the protein content of my P28 spread, but this is a great tasting treat that will slide into my macros with no difficulty!

Ok, so I also went to the gym today!

Chest & Shoulders (rest time varies)

incline fly:  (30 sec rests) warmup, 120 x 12, 8, 7

cable crossovers:  (30 sec rests)  160 x 12, 12, 12

decline bench press:  (30 sec rests) 135 x 12, 12, 12

bench press machine: (30 sec rests) 120 x 10, 10, 10, 10, 10, 10, 10

seated military press:  (minimal rest) bar x 5, 65 x 5, 85 x 5, 95 x 5, 115 x 5 (60 sec rest), 115 x 5

reverse pec deck: (10 sec rests!) 60 x 10, 10, 10, 6; 45 x 10, 10, 10

face pulls w rope: (10 sec rests!) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 8, 10

dumbbell shrugs:  (90 sec rests) 100 x 50, 50, 50

cardio elliptical 30 min

notes:  ok, this was my plan.  I wanted to try different stuff, so I pre-exhausted the chest then some declines to work on my underdeveloped lower pecs (I don’t think I can even flex them! Criminal neglect), then a pump set on the machine.  7 sets with 30 sec rest!  They can get intense (inspired by FST-7).  All that isolation and low weight pump should leave my shoulders unmolested, and ready for their own work, followed by lots of low rest high rep for the joints and little muscles (rotator cuff and rear delts).

The flys felt HEAVY.  I was surprised, and couldn’t get them done.  But when I got to the crossovers, they felt easier than ever!  Maybe my muscles had warmed up?

The bench machine was too light.  I wondered if maybe it would get really hard by set 5 or 6 (reasonable assumption with the low rest), but they stayed easy and in control.  Yay!

I hadn’t done military press off the smith machine in a while, but the smith machine was broken (still!) so I used the rack and it worked fine!  I am working to find my low-rep weight, but 115 feels kinda right, at least for now.  By minimal rest, I mean only as long as it took to slide more weight on, but with 115 I felt like I wanted a rest, so that was a good sign.

I wanted to do cable rear delt flys, but those machines were popular (I need 2 cables, and this one guy was doing front raises for about 20 min straight, I kid you not), so I used the pec deck instead.  Those felt awkward and ugly, I stopped at set 7 in disgust.  Then I took one of the cable setups for my face pulls, and not surprisingly, 5 min after I grabbed the other cable, front raise guy ran away, I guess he wanted personal space, TS buddy.  Face pulls felt good, got so tough near the end I couldn’t do all 10 reps (see that 8 rep blip!), and out of anger at messing up my perfect run, I muscled through the last set.

By the way, since I am giving credit where its due, I got the idea for the 10 by 10s (10 sets of 10 reps, with 10 second rests) from the Musclepharm website.  Thanks Musclepharm!  Those are great for low weight isolations, helps build up the joints and get the blood flowing.  They are also tough as a beast if you have never done them before!  Word to the wise, first time you try them they will burn like a mother!

I felt like my traps had gotten enough rest from my sore neck ordeal, and I wanted to see what they could do.  I have found over the years that my calves are stubborn donkeys, and they prefer super high reps; I wondered if my traps might also be stubborn donkeys.  I keep adding weight to my shrugs, and I had almost outgrown the dumbbells, but the shoulder placement with barbell shrugs just looks like it will be rough on me personally, so I needed to keep dumbbells relevant.

I decided to try super high reps as well.  3 sets of 50 reps each!  I used the wrist straps for these, this was a trap burner, not a forearm killer.  I kept the straps loose while I saw what it felt like, and it actually wasn’t too bad, my forearms could probably handle it.  But 50 reps with 2×50 lb DBs was kinda scary, right around rep 30 my mind started telling me this was insane and just to put them down!  This tells me it was a good choice though, I got through them!  They were rather intense though, not for the faint-hearted, as long as you pick a solid weight, don’t grab paperweights.

Then I did some cardio!  Overall, a pretty fantastic workout!  Felt great!

How about you?  Any good workouts today?

Went to the gym in the morning, was going to do some chest and see how the shoulder felt, see how the tendinitis felt.  Maybe it seems odd testing out my shoulder with chest work, but that’s just how I roll.


bb bench press  (minimal rest) 135 x 5, 145 x 5, 155 x 5, 165 x 5, 175 x 5

dumbbell press (60-120 s rest):  100×21, 120×15, 140×8, 160×6, 180×5, 160×6, 140×8, 120×15, 100×22

cable crossover:  (1 min rest b/w sets) 100 x 40, 40

notes:  simple routine, not a lot of jumping around.  barbell press was me seeing how I felt with the weight.  Didn’t really need rest, I rested as long as it took me to slide more weight on then I kept going.  Shoulder felt fine, forearm felt fine, so I moved on to db press.

For the db press, again I tried out a bunch of different weights, pyramiding up then back down.  This actually set my tendinitis off – not so much picking it up or pressing it, but when I tried to set it down… set it on the ground or set it back on the rack, THAT made my arm hurt a lot!  Regardless of the weight, it hurt.  It got to the point where I felt like just dropping the dumbbells like the meatheads do… just let them clatter to the ground like IDGAF.  So after 9 sets of db presses, which I felt to be a good solid try, I moved on to crossovers.

I put the weight light on the crossovers, and went for high reps, just get a pump.  100 pounds was WAY too light, I was able to just straighten out my arms and iron cross that shit, even with 100 pounds and straight arms I could hit 40 reps without stopping… twice in a row… so, will go heavier. (well, actually it was technically 45 kilograms, but WHATEVER, same diff)  It is so easy to forget my chest is way stronger than my shoulders, but stuff like the crossovers remind me quick.

My forearm hurt, and I needed to head to work early to prep some stuff, so I skipped the cardio.  Screw you HIIT!  I wanted to do shoulders at lunch, but I had to head to a meeting across town, so that killed that.  I wanted to do shoulders after work, but I was so late from the meeting and in such a crappy mood I just came home and had a nap.  So I didn’t do shoulders today!  Maybe tomorrow, dunno.

What about you?  Any good workouts?

forearm tendinitis

Woke up, ready to tear it up.  Headed to the gym in the morning before work.  Time to try out a new back routine!

Got to the gym a little after opening, decided not to do spin, I would do weights first, then get those damn HIITs out of the way.

bent over bb rows:  (60 sec rest b/w sets)  185×5, 195×5, 205×5, 215×5, 225×5

rack pulls:  225×5, 235×5, 245×5, 255×5, 265×5

assisted pullups:  rotated twice through a widegrip set, underhand grip set and hammergrip set, 6 sets total, 30 sec rest b/w sets; W12, U12, H12, W6, U6, H10

closegrip row (100s):  120 x 30 reps, rest 70 sec, 35 reps, rest 35 sec, 35 reps

closegrip pulldowns (100s):  90 x 35 reps, rest 65 sec, 28 reps, rest 37 sec, 20 reps, rest 17 sec, 11 reps, rest 6 sec, 6 reps

cardio:  elliptical HIIT style, 1 min slow, 30 sec fast, for 20 min

back notes:  the idea behind this workout was to start off with compound movements, heavier weights, longer rest, lower reps, then do a bunch of pullups from different angles and build up the reps with low rest, then do a couple of pump sets.

The bent over rows and rack pulls are pretty light weight but tbh I don’t really KNOW my weight for those exercises, I don’t do them much, and when I do them I go high rep and low rest.  So this is me trying to build up some strength instead of endurance.  As I stick with the plan, I will find the sweet spot for weight, until then I am upping the weight slowly but surely, not a race.

But I start with strength.  Then pullups (assisted ones, I am too much of a fat bastard to do a regular pullup), for 6 sets, low rest, just tire me out with lots of sets and reps, lots of angles.

The pump sets, I wonder if the rep and rest scheme makes sense.  The goal is 100 reps.  Cut your weight about in half, do as many reps as you can do and when you stop, the number of reps left out of 100 is how many seconds rest you get.  So if you start off with 35 reps of row, you have… 100 – 35 = 65… 65 reps left equals 65 seconds rest!  The net effect of it all is, as you get closer to 100, your rests get crazy short!  The rows were maybe too easy, my rep numbers are waaaayyyy too even and consistent.  The pulldowns are more like it, I was struggling by that point!

For the cardio, I did what Les asked for, and varied my speed and effort.  Got on the elliptical, went relaxed pace for 60 sec, then upped the resistance by 15% and went as fast as I could for 30 sec.  Repeat that pattern for 20 min, and you are done!

I walked away from back day feeling torched!  I went off to work for a full day of work, bleh.

At lunch, I needed to get away from work, I was getting stressed.  So I decided… time for arm day!

Lunchtime Arm workout (supersets, 60 sec rest b/w supersets)

bench dips & cable curls (120 lbs):  12/12, 12/12, 12/12

smith machine closegrip press (70+bar) & db preacher curls (35 lb DBs):  12/12, 12/12, 12/12

overhead rope tricep extension (60 lbs) & incline hammer curls (30 lb DBs):  15/12, 15/12, 15/12

rope pressdown (150 lbs) and reverse barbell curls (60 lbs):  12/10, 11/10, 10/10

reversegrip tricep extension DROPSET 150×12, 120×12, 90×12, 75×12

notes:  I could feel my forearm tendinitis flare up right away on the bicep exercises, could even see the spreading redness patch on my forearm!  Damn!  I was REALLY looking forward to arms day too.  How frustrating!  I don’t WANT to rest you arms, I want to make you grow!  Instead I gotta give them more rest.  Just listen to your body, even when it’s shitty news.

I made it through 90% of the workout, I had a dropset of cable curls at the end, but I said F it and stopped after the tricep dropset.

With the smith machine press, a trick I saw on the web, you can use a suicide grip on the smith machine with no real risk, and keep the focus much more on your triceps!  Works well!  With the preacher curls, the tendinitis was so bad I used a reduced ROM on the left arm, just the bottom half of the curl, didn’t bring it all the way up, just couldn’t, so reduced ROM to get through the reps.

For the hammer curls, those didn’t hit my tendinitis as much, so I channelled my overall forearm frustration into a decent set of incline hammers!  Decent for me, 30 lb DBs are hard for inclines for me 🙂

Reverse curls was when the pain kicked in again, and I started to stumble on finishing the sets.  Reversegrip tricep DROP went quite well, but called it a day.

Those were my 2 workouts today!  How about you?  Any good workouts?

I had one more workout to go, then my simple dream of working out every day of the long weekend would be complete.  My thoughts behind this was to get some lifting in while I have ample opportunities to rest, in case my neck does not cooperate.  It actually held up pretty well.

On my 9 AM walk to the studio, I saw a dead pet in the middle of the road.  It was really quite horrifying, just down the road from where I live is 4 legs and a fluffy body in the exact middle of the road, its head had exploded, and it looked like the back end had exploded too, no tail, just a wound.  A solitary crow was there, picking away.  It was incredibly grotesque, and it made me stop for a moment.  I didn’t take a picture, that seemed ghoulish and creepy, sorry nothing to show you specifically.  It seemed like a bad omen for the workout, and kinda depressed me, actually.  Kind of an ANTI-pre workout, just lowers your energy and bums you out.

When I got to the studio to meet with my trainer (for the first time in a week!), I suggested we mix together chest and back:  take my two workouts and form an unholy alliance – a couple of chest isolations followed by a couple of supersets then some lower back work.

Off we go!

Chest & Back (30 sec b/w straight sets, 45-60 sec b/w supersets)

warm-up elliptical 5 min

incline fly:  100 x 12, 12, 12

cable crossover:  160 x 12, 12, 12

I need to focus on keeping my palms facing in

I need to focus on keeping my palms facing in

Superset:  widegrip pulldowns 240 x 15, 15, 15, 15 & incline db press 130 x 15; 120 x 15, 10+5



Superset:  widegrip row 240 x 12, 12, 12 & flat db press 120 x 12, 12, 12, 12



one hand db row:  75 x 12/12, 12/12, 12/12


weighted hyperextensions:  55 lb db x 12, 12, 12


chest stretches for 5 min

cardio cooldown:  tabata on the rowing machine – 20 sec on, 10 sec off, for a few min or so


notes:  this workout kicked my butt.  It was hard, and Les was constantly picking out my shitty form.  My palms were turning down in the crossovers, my elbows were drifting out on the incline press, my shoulders were hunching forward on the pulldowns.  I tried pretty hard, but there were a lot of weak points.  Food for thought for next time, my form had gotten rusty.

When it was time for the supersets, my chest was already toast, and supersets made it worse.  We were forced to drop down a weight on the inclines, and I even needed a few seconds on the last set (dropped it for a few seconds then picked it back up), I felt sooooooo gassed; although the flat presses felt too easy, actually.  Pulldowns and rows felt light, although form was rusty as I have said.  Rows felt good, low back was strong and rested.  I guess it was just my incline presses that were weak as heck.

After the stretches, Les plopped me down on the rowing machine for some HIIT, which shifted me into whiny mode.  Screw HIIT, hahaha.  I would rather do low intensity for 2 hours then 20 min of HIIT.  Nevertheless, Les gave me that as homework, do more HIIT.  I should ask her if lifting the weights faster counts…

As I walked out of the studio, I went to throw my apple into the trash.  Inside the trash bin I saw a stack of “adult” DVDs.  Kinky stuff too, not vanilla.  Might I add that the studio is sharing space with a church and some office space… did the DVDs come from an ashamed parishioner?  Unlike the dead kitty, I did take a pic of this, buuuuuut, I am not sure what wordpress’ standards are for objectionable images, so maybe I won’t post it.  Needless to say there was tranny porn at the top of the pile, and the back cover was showing.  Last thing I want is someone to zoom in on the pic and get me banned from wordpress… should I even have that on my phone???  EW… I am going to delete that.  Today I was just a magnet for gross crap, the bad omens continue!!

By the time I got home, my legs were turning to jelly from Sunday’s workout.  Day 3 of the weekend workouts pretty much finished me off.  How about you?  Any good workouts?

I felt like I had a lot of time in the gym to make up for, so I headed down Sunday morning for an epic gym session.

Got in the gym just as it opened, the plan was:  do legs for an hour, then do a spin class, then do arms.


45 degree Leg Press (60 sec b/w sets):  180×50, 270×40, 450×30, 630×20, 810×10, 860×10, 900×8

superset – leg extensions and leg curls (no rest, back and forth 4 times):  150 x15/15, 15/15, 15/15, 15/15

Spin – 1 hr

leg notes: I am happy with the leg press, new weight for me!  I know I can do more, but I am getting used to it.  After 8 reps, I noticed my knees starting to track out, so  I called it quits there.  Hands stayed on the handles, gripping so tight it made my tendonitis flare up!  haha  I went deep as I could, meaning my thighs were pressed into my gut, which made it sort of like a rest, lol!  Don’t do that one on a full stomach, keep it empty cause your thighs will push into your stomach.

I was thinking of doing squats, but my neck was just starting to feel better, so I kept it simple.  No squats just yet.

The superset was fun, just light and a pump to get the blood flowing before spin.  My quads were quite tired though!  150 would normally feel much easier.

Spin was awkward, there was an older lady subbing in for Andrea.  I use the term older because she made fun of her own age at one point.  She said lots of awkward things, like shouting “how does that feel, baby?”  I cringed a lot.  But I got a good sweat in.


Then time for arms!  For fun, I decided to do something different – I tried a workout from Youtube!  A channel called Physiques of Greatness has a workout called “Curls for the Girls, Vol 1”, basically supersets of biceps and triceps, which I do anyways, but sometimes it is fun to switch it up.  By the way, PoG is a great channel, check it out if you are on Youtube

So I launch into “Curls for the Girls, Vol 1” (there is a Vol 2 and 3 I will also try), and during my first superset, who shows up???  Leslie my trainer!  I guess Curls for the Girls works after all, a girl appeared 5 min into starting, damn!  Les was ALSO about to do arms, so I suggested we team up on this workout, take turns supersetting.  So off we went.

Arms:  (took turns supersetting, I did a superset, then she did, back and forth)

closegrip bench press & strict curls:  80 x 12/12, 12/7, 12/7

bench dips (feet elevated) & seated db curls (40 lb db’s):  12/12, 12/12, 12/12

reverse curls & French press:  40 x 12/12, 50 x 12/12, 12/12

one-arm preacher hammer curls (30 lb db’s) & v-bar pressdowns (150 lbs):  15/15, 15/15, 15/15

wrist curls and reverse wrist curls:  50 x 15/15, 15/15, 15/8

notes:  Les didn’t do the wrist curls, she went off to do her cardio.  I was really disappointed by the first round, 80 was WAY too light for the closegrip press, but my tendonitis flared up on the curls and I could barely do them.  I thought it would be cool to use the same weight and save time, but I really should have grabbed 2 different weights.

I don’t normally do dips, they mess up my shoulder, but the bench dips felt fine (Les used the dip machine).  After the press and curl debacle, everything else felt WAY light, my forearm tendonitis stayed quiet, even during the preacher hammer curls.  Next time I do this routine I will go heavier for sure.  I kept it light in case my arms groaned at me, but I was overly cautious; go heavy or go home!

Except for the wrist curls, my tendonitis popped up during the normal curls, but not the reverse ones.  By the third superset, my forearms were so tired, they gave out during the reverse curls.


Then I was done!  I looked at the clock, I had been at the gym 3 hours!!  Holy crap!  There might be something wrong with me, haha.  I must be sick in the head!  Long weekend, Sunday, gym for 3 hours.  I went home for some steak and a nap.


And that is my workout for the day!  How about you?  any good workouts this weekend?

Oops, forgot to post this yesterday!  The day just gets away from you on a long weekend.

Neck was feeling ok, and the neighbour wanted to do some cardio (he has a trainer, and won’t do any weights outside of his training sessions, which breaks my heart, I need a workout buddy).  So I headed down on Saturday for some morning workout.

Saturday chest:  (30 sec rest b/w sets)

flat db fly:  110 x 12, 12, 12

cable crossover:  160 x 12, 12, 10

decline bb press:  115 x 15, 15, 15

flat bb press:  135 x 12, 12, 8, 8

cardio:  Spin class


notes:  new weight for the flys, felt good, but left me tired for the crossovers.  First time doing decline press, ever!  Where have you been all my life!  They felt good, I know the weight isn’t much, but that is the weight I would do on inclines before my shoulder started groaning at me, and with these, no issues.  ding ding, we have a winner!  goodbye incline barbell press.  flat bb press has been stuck at that weight for a while, and I am tired of it!  I know db presses are going up, so it’s only a matter of time, and it’s probably a shoulder thing, but I see value in sticking with the barbell, even if I don’t have much to show for it.

Spin class was good, the teacher has a banter style I don’t much care for, but it seems the class does, so who am I to speak up?  It’s kind of “dad humour” style, real corny.  Oh well, makes the time pass.  Lots of races, some climbs, I don’t remember it being too hard, although my neighbour was flushed and sweating like mad, so I think he really pushed it, which is great!


Oh well, long weekend isn’t over yet!  How about you?  Get any workouts in this weekend?  Or are you enjoying the time off in a different way?