Worn out!  Bombed out and depleted.  Sore low back, sore shoulder, massive leg soreness developing, energy stores were ok though.  I decided I needed to get the blood moving and stay active.  And so that means… double workout day!  Who doesn’t love going to the gym twice?

First thing in the morning I headed down to the gym to blast the triceps

Monday AM triceps and calves (60 sec rest)

V-Bar Pushdown:  90 x 10 warmup

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

As you can see, still doing the triple drop sets.  V-Bar pushdowns are fun because you can usually go a bit heavier, so I put it in first to wake the arms up.  Heavy weight early off gets the hormones flowing.  Unlike a regular pushdown where the elbows stay pinned to my sides, with the v-bar I hover over it and push it straight down, hence the higher weight.

Closegrip Bench Press:  45 x 10; 65 x 10 warmup

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

I wanted to use the Smith Machine, but it was taken, so regular barbell for me.  Drop sets with plates can be a pain in the butt when you’re by yourself, it ends up being a rest for 10 seconds while you shuffle the plates around.  So I tried to pick weights that were easy to trade around, nothing too crazy.  Both of these felt light bench and v-bar, but that’s probably because I normally do it after chest when my triceps are tired.  Today they were fresh, and the weights felt light (well, heavy, but lots of gas in the tank so no big deal)

Overhead Rope Extension:  40 x 10; 60 x 10 warmup

90 x 12 DROP 70 x 12 DROP 50 x 12 DROP 40 x 12

90 x 12 DROP 70 x 9 DROP 50 x 9 DROP 40 x 12

90 x 12 DROP 70 x 8 DROP 50 x 12 DROP 40 x 12

By now the triceps were getting fatigued, but I like the overhead extension, it really hits the long head of the tricep nicely, so I don’t mind this as a finisher.  Just stand up straight, keep your upper arms still, and drop the rope behind your head and squeeze it back up.

 

I decided to do some calves.

Standing Calf Raise (30 second rest)

295 x 20, 20, 20, 20, 20, 20, 15

This was FST-7 inspired (its a training system), so I kept the rest low and repped it out.  The standing machine is nice because you can drop your heels below parallel and really stretch the muscle out before you contract it and push the weight up; keeping the reps slow and goin down low!.  By set 7 my calves were smoking tired and I couldn’t get all 20 done.  My calves can take a beating, but this one got the best of them!

I ran out of time for any cardio, I had to head to work.  This would set the focus for workout 2

 

After work I headed to the studip to train with Les.  Empty studio!  After a quick conference, Les decided we would do some shoulders and biceps then just work on abs forever and ever and ever.  More core in store!

Monday PM Core (45 sec rest b/w sets)

Elliptical 20 min warmup

Standing Military Press:  75 x 8; 85 x 8, 12; 95 x 8

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Believe it or not, this also warms up the core a bit.  You need it to keep the bar steady over your head and to keep your body straight.

Cable Curls:  110 x 8, 8, 8; 130 x 8

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I have a bit of tendinitis in my right forearm, so cable curls are always easier on my joint pain for some reason.

Superset:  Scissor Kicks x 20 and Reaching Crunches x 25 and Bent Knee Hip Raises x 10 – 3 sets

don't I look happy? nice legs though

don’t I look happy? nice legs though

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ya, using the hands a bit

ya, using the hands a bit

 

Half-Kneeling Canoe Twists (using rope):  40 x 12/12; 70 x 12/12, 12/12

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don’t use your arm strength, keep the raised knee steady, try to twist with the abs! Its like paddling a canoe, sort of.

 

Superset:  Kettlebell Side Raises 50 x 15/15 and Elevated Side Plank Pulses x 12/12  3 sets of that

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I put on a brave face but I really was tired!

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

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