Archive for July, 2013

Recovery Work

After pulling the muscles of my left scapula yesterday, I went to bed early and rested up.  The RMT had given me the clear to keep working out, just be smart about it.  Even more to the point, I WANTED to work out, real bad.

Got up early and went down to the gym for fasted cardio, a one hour spin class.  It felt really good, the only thing that hurt was trying to do the shoulder rolls, which they like to throw in during breaks in the spin class.  So I abstained from those, and tried to pump my legs as fast as possible on all the flat races and get my heart rate up.  I don’t give a crap about heavy climbs, those tend to bore me and don’t make my legs burn any more, they are way past that difficulty-wise, I much prefer the races when I can work on my heart rate.

After spin I went to work, ate clean all day, kept the diet tight.  My diet has been flawless for weeks now, but when you hurt yourself and have to cut down on the exercise, the diet becomes even MORE important, you can’t afford any extra calories you won’t burn off any time soon.

After work I went to the gym for chest and back day… with a hurt scapula.  Crazy right???  Or was it the smartest choice possible… I wanted to see what my back could and could not do (and my chest for that matter, it uses the scapula as well).  If it hurts I stop, if it doesn’t hurt I up the weight until I can’t do it slow and with control (I want to isolate and explore, not go HAF and have to inadvertently recruit the Teres and Rhomboid and snap my shit up).  So lots of light weight and some pyramids and lots of slow controlled mindful reps.  Lots of stretching in between sets.  But still all hard work, no doubt!

(rest varies between all straight sets, I stretched, sometimes let other people sub in, rest was based on feel, not a clock this time.  rest protocol for 100s remained in effect)

Lying T-Bar Row:  no weight x 12, 45 x 12, 90 x 12, 125 x 10, 10, 10

Widegrip Pulldowns:  120 x 15, 150 x 15, 180 x 15, 210 x 6, 210 x 8

Closegrip Row 100s:  120 x 28, 20, 20, 15, 9, 8  (these hurt after a certain number of reps, so I stopped when it hurt)

Closegrip Pulldowns:  (kept a 30 sec rest protocol on these because it was light)  90 x 15, 15, 15, 15, 15, 15, 15

bench machine  120 x 10, 135 x 10, 150 x 10, 165 x 10, 180 x 8, 195 x 7, 210 x 5, 210 x 6

pec dec:  75 x 20, 20, 20, 20, 20


notes:  closegrip rows and pulldowns set it off a bit so I kept it light and went through the ROM slowly and it didn’t hurt until after a certain number of reps, so I stretched out a lot.  It actually got better as the back workout went on!  But it got tired fast during chest, with all the retracting it had to do, so I did a solid 13 sets of chest and I was done!


In the end I could still work out, I just listened to my body and didn’t get scared of the heavy weight, I just worked up to it.  It wasn’t as intense as normal, but still just as focused.


See you soon!

Pulled a muscle

Got up, went to the gym, quickly realized SOMEHOW against all odds, same routine every day, that I could not find my lock for the locker.  So I couldn’t lock up my stuff.  So I decided just do arms, carry all my valuable stuff around with me, in between sets run back and check on the locker for my other stuff (my clothes, my lunch, etc).


giant set tricep pushdowns & high tricep extensions & reversegrip tricep extensions – 120×12, 120×12, 90×12

giant set:  smith machine closegrip press & skullcrushers & tricep pushdowns – 110×12,60×12,120×12; do set two times


seated db curls & hammer curls across the body & reverse curls – 35s x 12, 35s x 12, 60×5

35s x 12, 35s x 3…


notes:  trying to do triceps giant sets continues to be a shitshow in that gym, even at 6:30 in the morning on a Tuesday I can’t hold a spot when I walk away from it, ppl keep pushing their fat heads in.  My first giant set for triceps I had to improvise based on what was available.

For biceps, I decided not to bother with the fat gripz, just get it done, grab up all my loose crap and get out.  Unfortunately, right away in the hammer curls I knew something was wrong.  Each time I lifted the weight I felt a “pop” in my mid back, left side.  I worked my way through the pops, but then the reverse curls my back felt sore.  So I stopped, experimented doing the exercises with a really light weight, felt fine.  Tried hammer curls with the 35s again, felt fine.  So I tried to do a second giant set.  Seated curls felt fine, but when I went for hammer curls, now my back was specifically in a bit of pain.  So I had to stop.

Not knowing what to do, I went to work.  I called around for a massage therapist at the last minute.  Soonest one in the area could see me was 5:20 pm.  So I basically had the whole day at work with a pull in my back.  It wasn’t excruciating, but it screwed me up and my whole range of motion, all day.

Went to the RMT, said I am used to deep tissue, lay it on me.  Lay there for 90 min, felt super relaxing but NOT DEEP, when it was over, I stood up and it felt sore immediately, no better!  Fuck!  Walked out of the room, she asked me how I felt, I said its sore, she mini-nodded – but better right??  NO!

So she showed me some stretches (which I can’t effectively do because my chest is too big to do those), suggested I use lots of heat and rest (so go buy a “moist heating pad”?  more $? great) and said keep training just be mindful of how it feels and back off as needed.  I pulled my teres and rhomboid and all that stuff.

I am pissed.  I can’t train like I want right now, training this morning was a total shitshow.  My mind wants it so bad but my body can’t.  And it’s frustrating.  This might be hard for others to understand, but when you are trying to be “competitive”, and you give everything you have, and something fucks up, you get SO FRUSTRATED.

I have chest and back tomorrow, will see how a night of sleep goes.

Just very unhappy right now.

Happy Canada Day!

While most people had a long weekend of relaxation and festivities, which is totally cool, I had set my own agenda.  On Holiday Monday, I went down to the gym to workout. Legs, Shoulders, Abs, cardio


Leg Press (10 sec rest) 260 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Glute Machine (30 sec rest) (think of it like kicking back with a single leg like a donkey) 80 x 6/6, 6/6, 6/6, 6/6, 6/6, 6/6

Superset Leg Extensions and Bodyweight Bootstrappers:  (60 sec rest) 160×20,BWx15, Four Sets

Superset Prone Leg Curls and Stability Ball Leg Curls (45 sec rest) 90×20,BWx15, Four Sets


Seated Smith shoulder presses (30 sec rest) warmup, 100 x 10, 10, 10, 10

bb front raises (30 sec rest) 60 x 7; 50 x 10, 10, 10

Arnold presses (30 sec rest) 60 x 15, 15, 15

Superset Seated DB Rear Delt Flys and Face Pulls (45 sec rest) 40×12, 70×12, Three Sets


Giant Set (45 sec rest) Stability Ball Foot to Hand Passes and one arm sit ups and static extended side plank:  15,15 each side, 15 sec each side, Three Sets

Cardio:  20 min on the elliptical, kept my heart rate in the “Fat Burning Zone” the whole time (65% of MHR).

notes: first time trying that glute machine, was kinda cool!  Beats the hell out of lunges, hahaha.  I know it will never replace lunges, but it was a fun diversion.

I had grand designs of also doing an arm session, but I was so destroyed after shoulders (which went really well, by the way, improvement across the board over last week) that I decided to get abs done asap and then bust out some cardio.

How was your day?  Did you workout and party?  Or just one?