Archive for June, 2013


Go for it!

My trainer is out of town this weekend, long weekend, all spin classes cancelled at the gym, it would be so easy to party and/or sit on my butt and pig out, watch a movie, just indulge myself.

Instead I decided to keep things moving and keep pushing myself.

I have not been to hot yoga in months, so I decided this would be my cardio for the weekend.  Not ACTUALLY cardio per se, it doesn’t get your heart rate up.  But it is most certainly hard work, and you will sweat buckets and you will feel great after.  But it had been months, and I was actually pretty nervous.  I didn’t want to do badly, I was nervous about my shoulder.  But stow all that, I headed down for a 10 am class.

I used to go to this studio all the time, but it has since rebranded itself, and changed around the curriculum somewhat.  So I was about to try out their standard Mix class.  It was going to be a 90 min class, and it was going to be HOT.

First things first, what is it about weekend hot yoga classes that draw all the babes out??  I was drowning in good looking women!  Definitely a prettier cross-section of people than I see at the gym.  I wasn’t there for that, but I can’t lie and say I didn’t notice it was babe city.  Sadly, women aren’t interested in “incredibly sweaty & not that good at yoga” guy, so I put all that out of my mind and focused on the yoga.

I was worried 90 min would drag on forever, but actually this “Mix” was pretty fast-paced and the time went by at a respectable pace.  I was also thrilled to see it was very vinyasa-light, so not that many sun salutations/chaturangas for my shoulder.  The teacher only asked us to do 4 Flows.  I abstained, as per the directions of my Trainer.  Instead the class had a pretty long standing series, so it was lots of work for the legs.  This was actually perfect, as I had DOMS in my legs, and this helped so much to flush it out!  While on the ground we did some ab work, which I also abstained from (I was doing abs on Sunday and wanted to rest up for that), and some lower back stuff.  I actually would have liked more lower back work, more spinal twists and locusts, but oh well.

And oh yes, I sweat BUCKETS.  Wisely, the rest of the room recognized giant sweaty man from the first minute, and they left a zone of empty space around me… for my sweat pool to expand into, haha.  It wasn’t a full class, and I would imagine no one wants to put their mat 4 inches from pool of sweat guy.

Overall I felt really strong throughout the class (balance was obviously rusty though)!  Great decision!  Took a pic after with the teacher, Robin.

Robin!

Robin!

Came home, got groceries, cooked up some meat for a few days, lunch, nap, all that.

I didn’t REALLY want to go the gym in the evening, it would have been SO easy to say oh well the gyms are closing early, don’t push it, just enjoy the hot yoga feeling and relax.  Instead I chose to keep going for it, headed to the gym for an evening session:  back and chest.

Back:

lying T-bar rows (30 sec rest) warmup, 115 x 10, 10, 10, 10

iso machine widegrip pulldowns (30 sec rest) 160 x 11, 8, 8, 8

iso machine closegrip rows:  120 x 30, rest 70 sec, 30 reps, rest 40, 20 reps, rest 20, 20 reps

free cable widegrip pulldowns:  70 x 40, rest 60, 30 reps, rest 30, 20 reps, rest 10 sec, 10 reps

Chest:

smith machine presses (30 sec rest) warmup, 130(+ bar) x 12, 12, 12, 8 (rest 5 sec) + 4

incline db fly (30 sec rest) 120 x 12, 7, 6

flat db press (30 sec rest) 140 x 10, 10, 5, 5

seated cable fly (30 sec rest) 70 x 12, 12, 12, 9, 8

 

notes:  the workout felt awesome! glad I went for it!  This was my backup gym, and the cable pulldown situation there is dire, only one station and always crowded.  I decided to do T-bar rows for my middle back instead of bent over bb rows, and good F’in choice! They felt great!  Crushed my junk a bit up against that stupid pad setup, but oh well.

I tried the iso machine for widegrip pulldowns, and it was MUCH heavier feeling than the cables at my main gym, so I had to lower the weight and it was still hard.  For the pump set I used the “Freemotion” cable widegrip pulldowns, and they felt great, but the machine is not built for tall people, so I couldn’t extend my arms fully without losing tension.  I wouldn’t use that machine for my heavy set because I want full range of motion, but for the pump set I didn’t mind getting half ROM.

While setting up for the Smith presses, saw a dude squatting 455!  Good form and everything, going past parallel.  Well for 455 he used resistance bands to support the weight (probably because it was a new weight for him), but for his warmup of 405 he didn’t use bands.  I made sure to go up to him and give him props.  Good job man.

The whole chest workout went so well that I threw in an extra 2 sets of seated cable flyes.  Just felt right.  Chest had a nice pump after!  Might have to do back and chest together in the future, it felt too good.

 

And that was my day! Great start to the long weekend!

bouncing back

Thursday was a setback, but it was never a question as to pressing forward on this challenge.  Will not stop!

Got up Friday morning for some fasted cardio, which was tough because I was sooooo tired.  Being tired and hungry made me grumpy in spin class too, I was in a pissy mood and wanted to rattle my bike to pieces.  But I got it done, then went to go eat.

Gotta tell ya, I love the diet, but it is getting kinda boring!  I look forward to the food, but not the taste.  Same stuff day in and out.  At least there is hot sauce!  Keeps me from losing my mind.

For my lunch break I headed down to the office gym for arms training.  So empty!  I suspect most smart people took Friday off, since it is a long weekend here in Canada (holiday Monday).  I am no smartie though, that’s why I find myself buried up to my neck in iron 🙂  Time for a pump!

Arms Giant Sets:  (about 60-120 sec b/w sets)

Set I.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12

Set II.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12

Set III.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 x 12, reverse curls 60 x 12

Set IV.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12

Set V.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 135 x 12, db curls 35s x 12

Set VI.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 135 x 12, db curls 35s x 9, closegrip incline pushups x 12, drag curls 55 x 12

 

notes:  felt great!  My coworker was bagging on my form in the last set (really?  you know how intense this stuff gets??) and I lost my focus on the DB curls and didn’t get all 12.  Oh well.

 

And that was my Friday!  Nice and fun!  Looking forward to a weekend of some solid lifting!

Work up headed to the gym for some shoulders and cardio before work.

AM workout:

lat raises (30 sec rest) 80 x 8, 8, 8, 8, 8, 8, 8, 8

rope face pulls (10 sec rest) 70 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

cable rear delt fly (10 sec rest) 33 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

db shrugs (30 sec rest) 200 x 10, 10, 10, 10

cardio:  lateral elliptical 25 min, variable resistance, angle 8

notes:  the cables were crowded, so I couldn’t grab both cables for reverse flys, so I grabbed just one of them for face pulls, and sure enough the other guy got grumpy and left quick.  It goes to reinforce my theory that some people hang out at that cable station in the back corner just to be isolated.  Whenever I enter their bubble they lose interest.  I don’t ask to sub in with them, just by being colocated they are all of a sudden done.  guess they were never that serious.

Funny, the face pulls felt easier than usual, and then when I shifted to flys I realized it was because I did them in the reverse order of normal.  So the flys felt EXTRA hard.  Even light weight was no joke with that volume.

 

Then I went to work, grabbed a 6 min lie down in the tan bed at lunch.

After work headed to the studio for a special Thursday session with the trainer (she is out of town for the long weekend).  Weighed me… down only 1 pound, dammit!  Not spectacular, compared to previous weeks.  I guess my body is adapting to the new routine and I am gonna have to shock it into new loss.  Still, have lost a lot so far, lost inches all over too!

tan still working itself out

tan still working itself out

for once you can see my shoulder, hooray!

for once you can see my shoulder, hooray!

still plenty of back fat, injured shoulder hangs low

still plenty of back fat, injured shoulder hangs low

 

Then it was on to legs and abs!

PM workout:

bench bb squats 225 x 10, 7; 205 x 10, 10

IMG_2531

kettlebell step ups (30 sec rest) 80 x 10/10, 10/10, 10/10

instead of lunges

instead of lunges

lying leg curls (30 sec rest) 95 x 15, 15, 15, 15

IMG_2538

static extended plank (30 sec rest) 45 sec, 45, 45

IMG_2541

stability ball crunches (30 sec rest) 25, 25, 25, 25

bicycle crunches (30 sec rest) 30, 30, 30

 

notes:  ugh, this workout, will go down in infamy.  During the first set of back squats on the last rep, I “stapled” myself.  I got pinned at the bottom by the bar.  I just gave out.  Thankfully I was going to a bench, so all it did was pin me to the bench.  But my trainer was starting to freak out because the bar was too heavy for her to lift off me.  so I was stuck there.  No way out.

OK, 2 ways out.  Shrug it off me and lunge forward.  Or push it back up, from a dead stop on the bench with a back hunch.  I chose to push up, and complete the last rep.

That rattled me a lot, kinda the trainer too.  We ended up messing around with the cage set up a lot, and I went cold a bit.  BUT.  Big but.  I still did 3 more sets.  Set 2 felt tough and I was starting to go by rep 7.  So we dropped the weight by 20 pounds, and I kept going.

I chalk that up as mental toughness.  You get your butt kicked, you just fail hard,  you get up and dust yourself off and keep going.  So I didn’t give up.  But I won’t lie, the intensity was totally gone, I was shaken, but undeterred.

My foot was sore from a chronic health issue I had, so we exchanged lunges for stepups.  Which I hate quite a bit also, so it was a fair trade.  I got through the rest of the workout, but that crapfest at the start plus the weigh in ate up a lot of time, so we had to cut leg exercises out AND I still had to do ab work on my own.

On one hand, I am proud of losing weight, losing inches.  I am proud I was tough enough to salvage my workout and not give up.  But on some level, I am pissed about that fail.  I am pissed I had to drop weight on an exercise I ALREADY do with a pitifully low weight.  I am mad my core is so weak it failed me on squats.  And you know what?  Being mad is ok too.  Being competitive will keep you going during the tough times.

And tomorrow it starts all over again.

Chest and Arms

I didn’t do Arms on Monday, so I had to play some catch up on Tuesday.  I SHOULD have gotten up early and busted out some arms Tuesday morning… but I was tired and slept in a bit.  I made it in for 7 am Spin, got my cardio in, but then had to head to work.

After work I got a tanning session in first, before weights.  I just felt like it.  Probably a bad idea, because I made it to the gym 10 min later, started lifting weights and got a headache.  I think that was from being thirsty and all the sunlight and UV light blasting my face.  Anyways, I did Chest and then did Arms.  Wanted to do Shoulders, but I was EXHAUSTED after arms, and had to throw in the towel and retreat home.

Chest:

bench press machine (30 sec rest), warmup x 2; 195 x 7, 7, 7, 7, 7, 7, 7

flat DB press (30 sec rest) 140 x 12, 12, 7, 5

incline DB fly (30 sec rest) 120 x 10, 6, 5, 6

Arms:

Tricep Giant Set:  closegrip DB press + 2H seated extension + skullcrusher

100/50/40 x 12/12/12; 100/50/50 x 12/10/12, x 7/7/12

Biceps Giant Set:  fat DB curls + fat DB hammer curls + reverse cable curls

70/70/40 x 12/12/12; 70/70/50 x 12/9/12, 9/6/12

notes:  gym was SO CROWDED.  It didn’t affect my chest workout, but doing the prescribed giant sets for triceps was impossible.  So I improvised my own tricep giant set that involved staying in place with a set of dumbbells and a barbell.  closegrip bench felt weak as shit, I think that was the fact I had just done chest, haha.

Those Bicep giant sets KILLED my forearms!  After every set they were throbbing and aching, it was really something.

And that was my workout today!  How about you?

First off, a video.

Drink that one in for a bit.

You see, as you lift weight, you learn to get aggressive in order to excel, to do new heavy scary weights and squeeze out more reps.  As you get aggressive more and more often, as you cultivate this attitude of no fear, sometimes the foolishness starts to leak out.  And you know what?  That’s ok.  I think what Kenny did in this video is perfectly fine and awesome.  People in the gym all day learn to make it a joyful place, you can’t be serious all the time.  As long as you lift the weights correctly and safely, why not get silly?  No Fear and Foolish are actually friends, and once you meet one, you get to know the other.

If you are working through a tough workout, just let the grim mentality go in between sets and act stupid and silly.  Get intense and growl and grunt and make your eyes pop out during your sets, but when the set is over go dance in place and stick your tongue out and be stupid.  It does wonders for your output, you would be amazed at how it keeps your energy levels up.

OK!  My day, fasted cardio in the morning, then a full day of work, no time for lunchtime workouts.  After work, headed to the studio with Leslie for Back work.  We didn’t have time for arms, just back.  Needless to say, I was feeling inspired by Kenny.  I didn’t put on a horse mask, thank God, but I did whinny and shake my head in between sets and was just generally light and foolish.  And the workout flew by!  Def could have gone heavier.

Back:

widegrip pulldowns (30 sec rest) 120 x 12, 12, 12, 12

underhand pulldowns (30 sec rest) 100 x 12, 110 x 12, 120 x 12, 12

closegrip row with bar (30 sec rest) 75 x 12, 100 x 12, 125 x 12, 12

warmup

warmup

one hand DB row (30 sec rest) 70 x 6, 6, 6, 6, 6, 80 x 6, 6

IMG_2510

hyperextensions w resistance band (30 sec rest) 12, 12, 12

IMG_2522

 

notes: will go heavier next time.  the pulldowns were light cause they had to be, that machine is a POS, feed won’t feed, and weights smash into each other if you pull too quick.  The DB rows felt good so I did an extra set, whinnying all the way.  We used resistance band for the hyperextensions as that was a mini challenge within my 6 week challenge!

 

that was my day! Rock on!

Summer Spectacular

Today I was down at the Canadian Museum of Civilizations watching the SAF Summer Spectacular.  SAF is “Serious About Fitness”, I don’t know much about them beyond they put on shows for women to compete in Figure and Swimsuit categories.

http://www.seriousaboutfitness.com/

I am new to this field of competition, but as I understand it, “Swimsuit” competitors tend to be fit in a real skinny way, whereas “Figure” competitors tend to have a lot of visible muscle definition on them.  By contrast, “Bodybuilding” categories, whether men or women, try and get their muscles as big as possible.

Maybe the fields have more to them than that, but that is my surface understanding.

I was at this SAF show watching my friend, Jamie, compete! (Jamie was competing in Figure)  She has a great blog by the way, all about her fitness journey.

http://missjamiebell.blogspot.ca/

Being in an online “transformation challenge” myself, I had this keen interest to watch people get their moment in the spotlight, where they can show off all their hard work.  First thing right off, there were a LOT of competitors!  Figure had a trailerload of girls, Swimsuit had a trailerload of girls, and “Pro” Division (those with a history of winning move up into a special category, which helps the Organization groom those people that can sell ad space, and keep the main category from being lopsided so new people can enter and have a fair shot) had a bunch of girls too.

Jamie is second from the right!

Jamie is second from the right!

As you can see by the pic, they could barely fit all the figure competitors onto the stage.

OK, down to the results.  My friend did not place, which will be a huge disappointment to her, but I have already vocalized my concerns in the past about how these things are judged.  I don’t feel qualified to really pick the judges apart, but I don’t agree with their choices.  Nothing against the girls.  At any rate, I won’t stew about the results.  I am simply happy my friend got her moment on stage, with everyone cheering for her, big smile, best shape of her life.  That is pretty special, when you get right down to it… how many people get that chance?

I took a bunch more pics, but they did not turn out so well, so as I find other people with more luck, I might post a few.

For the afterparty, Jamie had rightly earned a nasty, greasy, indulgent cheat meal, and she chose to have it at the Lone Star, where she used to work, and where she will be surrounded by friends and family.  I really wanted to go, but unfortunately, I had committed to my own fitness journey, and I was required to get my daily workout in.

It is a funny in kind of a sad way that my fitness journey exposes me to all these fun, new social events… which I have to then skip out on so I can go get fit.  But it was Saturday late afternoon, almost early evening and I had to find a gym.  Tonight was chest and shoulders!

 

Chest & Shoulders:

Smith Machine Chest Press (30 sec rest) warmup, 120 x 12, 12, 12, 12

incline DB fly (30 sec rest) 120 x 10, 8, 6

flat DB press (30 sec rest) 140 x 10, 10, 6, 6

seated cable fly (30 sec rest) 70 x 12, 12, 9

Smith seated military press (30 sec rest) warmup, 100 x 8, 5, 5, 5 DROPSET 50 x 10

Superset reverse DB fly & facepulls 40×12/60×12 (60 sec rest) 3 sets

barbell front raise (30 sec rest) 70 x 10, 8, 8

Arnold presses (30 sec rest) 60 x 12, 8, 7, 7, 8

notes:  my shoulders were so weak after the chest work!  On some level this is to be expected.  On another level, they are underdeveloped because of the sprain, and they need some work to bring them up.  I was not happy with my performance in the overhead presses or the Arnolds, so I added a quick dropset after the overheads, and tacked 2 more sets onto the Arnolds.

And that was my day!  No stopping this train!  How about you?  Any good workouts?

 

Week 1 Weigh In

Got up in the morning for some fasted cardio.  Andrea’s Spin class.  It started out a little rough, she couldn’t get the stereo system to boot up or play the iPod.  She was probably freaking out in her head, while most of us are like, “it’s a sign I am excused from working out!  Act of God! YES”

But yeah, spin got going.  My energy actually felt good, I was pumping the legs hard.  Went back home, ate breakfast, went to work.

After work, headed to the studio.  I was VERY nervous.  It was weigh-in day.  When I stepped on the scales, it said I had dropped another 7 pounds… WHAT??!  It also said my Body Fat had dropped 10% hahaha, so I started to think the scale was broken.  So we found another scale, checked again.  this one doesn’t measure Body Fat, but it confirmed, down 7 pounds!

IMG_2436

Words cannot express, so I will move on to the workout.  I need to process this for now.

Legs:

Leg Press (10 sec rest!) 230 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Step Back Lunge (30 sec rest) BW x 6,6; 20 lbs x 6, 6, 6, 6

Superset Leg Extensions and BW Bootstrappers (60 sec rest) /150 x 20, BW x 15/ REPEAT for 4 sets

Superset Lying Leg Curls and Ball Leg Curls (60 sec rest) /60 x 20, Ball x 15/ REPEAT for 4 sets

Abs Giant Set:  Stability Ball Leg to Hand Pass x 15, one arm sit up BW x 15 (each arm), bicycle crunches x 30, REPEAT set twice

notes:  we ran out of time on abs, so we stopped at 2 sets.  Felt great this workout!  Weight was actually pretty light in general, but it was fast paced, fun, and a skinny time was had by all!  Next time we go heavier!

yeah!

yeah!

How about you?  Any good workouts lately?

Yesterday was a rest day so I linked to another blog of someone I know.

Got up this morning headed down to the gym, time to switch it up!  Instead of cardio I did arms, since the gym had just opened, and wasn’t crowded.  Crazy BVT time!

Arms Giant Sets:  (about 60-120 sec b/w sets)

Set I.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12

Set II.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12

Set III.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12

Set IV.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12

Set V.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 120 x 12, db curls 35s x 12

Set VI.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 120 x 12, db curls 35s x 12, closegrip incline pushups x 12, drag curls 45 x 12

notes:  Blood Volume Training is insane as always!  I am getting used to it in the sense I know what’s coming, so I can move through it confidently.  At one point, a friend came over to cheer me on, but when I told her (it was my last set) I was about to do 14 exercises back to back, she said “why would you want to do that? I have to go tan” and walked away, hahaha.  So much for cheering me on!

Ran off to work, had meetings all day, kept up my diet, kept it clean and sharp.

After work headed to the gym.  Again.  Honestly didn’t want to go, haha.  But it was time for willpower!  Time for Back!  Double Gym Day!  On a cut!  Fierce!

Back:

bent over rows (45 sec rest) 1 warmup, 225 x 8, 8, 8, 7

widegrip pulldown (30 sec rest) 210 x 12, 8, 8, 5, 4, 3

closegrip machine row:  120 x 45, rest 55 sec, 35 reps, rest 20 sec, 20 reps

closegrip pulldowns:  90 x 40, rest 60 sec, 30 reps, rest 30 sec, 20 reps, rest 10 sec, 10 reps

cardio:  lateral machine thing, 30 min

notes:  I could tell I was off right away.  Energy faded fast on the rows and the pulldowns.  I soon realized it was my grip.  I thought 9 or 10 hours was a sufficient gap between workouts, but my arms were still fried from this morning!  My forearms wouldn’t work, my hands couldn’t grip.  I tried to push through it on the pulldowns, kept doing sets, and the reps kept dropping and dropping, so I gave up.

As soon as I did the 100 rep pump sets, my back could keep up fine, and actually my performance was better than it was the last time I did this routine, on June 12.  So my back was fine, it was my grip that was shot.  I had considered using straps for the pulldowns, but I had done 4 sets of rows and 6 sets of pulldowns, and did 2 massive pump sets of 100 reps, so I figured screw it, my back had gotten plenty of work, haha.

For cardio I tried out this odd looking side to side gliding cardio lateral contraption the gym had installed.  I tried it out:  tried out different angles, amount of lateral movement, resistance, I tried leaning back on it (like the diagram showed), even “sitting” in chair position as I pumped the legs to work the quads more.  Was it ok?  Yeah I guess so, nothing revolutionary.  But novel!  Yay for mildly different!  Pray to the Gym Gods someone doesn’t snap their knees up going side to side against resistance while crouching in a chair pose!

And that was my day?  How’s it going with you?  Any good workouts?  Let’s cross fingers I lose some damn weight this week!

Next Chapter

ok! diet dialed in! routine dialed in! lunches made for the week! let’s do it!

and then the gym kinda sucked.

I showed up for the 7 am spin class, was pedalling along, clearing my mind, doing what the teacher said but otherwise meditating away, and a friend leans over to me and whispers “you should pedal faster”.  I am like… uhhh, you are pedalling slower than me, and all I get in return is a tomahawk chop pantomime straight ahead to the teacher, sort of a nonverbal “shoosh” move.  So, pedal faster and stop talking?  I thought I was completely silent and pedalling as hard as I could against the resistance I had it set on… who knew??

So after a quick blast of criticism out of nowhere, my zen moment was gone, now I was self-conscious.  I don’t know, cardio for me is sometimes a go crazy, pant as hard as I can and grunt and groan, and sometimes it is a chance to clean out my head space.  I would seriously doubt that even in the latter case, I am burning less than 700 calories, prob even 800, so… I will just scratch my head.  Sometimes being in a weight loss competition means it is open season to criticize you, I have to accept that as constructive regardless.

Went to work, slipped out at lunch for a leg and abs workout.  Was just getting started then my boss shows up!  mmmmmm, now I am self-conscious again.  He just showed up to work out, but that sort of made me self-conscious again, so the intensity didn’t really show up.

Legs & Abs:

dumbbell squats (45 sec rest):  180 x 8, 10, 10, 10

dumbbell lunges (30 sec rest):  90 x 12, 12, 12

dumbbell stifflegged deadlifts (30 sec rest):  180 x 6, 80 x 12, 120 x 12

dumbbell calf raises (30 sec rest): 140 x 25, 25, 25, 25

lying leg curls (30 sec rest):  105 x 15, 15, 15; 135 x 12

stability ball crunches (30 sec rest): 25, 25, 14, 16

static plank (30 sec rest):  45 seconds, 45 sec, 45 sec

bicycle crunches (30 sec rest):  30, 30, 30

notes:  The work gym has no squat rack, so I used DBs for the squats and the SLDL.  I will be honest, they were really awkward, ripped up my calluses a bit too, but that is unavoidable.  The squats, they kept scraping against my legs, but I pushed them out despite the scraping around throwing the weight off and making it slightly unstable.  The db SLDL I felt right away in my low back instead of my hamstrings, so I dropped the weight a lot so I could feel the stretch, and then worked up a bit.

For the ball crunches, my low back got sore again, so I cut those short.

 

Overall a sort of meh day in the gym.  Oh well, not gonna stop! Tomorrow is rest day! Hooray!