Archive for September, 2013

Monday Double Workout

Some days are just so hairy they require TWO workouts!

Ducked out of work at lunch to go workout and clear my head.  Gym was a couple of blocks away and I only had an hour to walk there, do my thing and walk back, so I restricted myself to 5 movements:  back and hams!

Noontime Back and Hams (4 second negative on all sets, 45 sec between sets)

Straight Arm Pulldown
75 x 0 could not slow down the negative! oh well
60 x 5
60 x 5
60 x 6
60 x 6 DROP 45 x 6 DROP 30 x 10

Underhand Grip Pulldown
150 x 8
150 x 8
165 x 8
180 x 8 DROP 135 x 5 DROP 105 x 6 DROP 75 x 8

Supported T-Bar Row
4×35 plates x 0 could not do it without leaning back and couldn’t slow down the negative, oh well!
3×35 plates x 5 (at that point my form got too spotty so I stopped)
3×35 plates x 6
3×35 plates x 5
3×35 plates x 6 DROP two plates x 8 DROP one plate x 9

one arm DB row
65 x 8/8
65 x 8/8
65 x 8/8
65 x 8/8 DROP 50 x 10/10

prone leg curls
120 x 8
120 x 8
135 x 8
135 x 8 DROP 105 x 8 DROP 75 x 10

Went light and slow and strict and full ROM, only the DB rows felt too easy, the rest was quite hard without being too intense.  Didn’t go HAM on this bitch, I knew I had another workout to go.

After work I met up with the trainer for another quick hour!

Evening Fullbody (about 60 sec rest b/w sets)

225 x 8
225 x 8
225 x 8
225 x 8
Smith Machine Bench Press (kept this one 4 sec negatives)
135 x 8
135 x 8
185 x 8
185 x 8

Standing Military Press
95 x 8
95 x 8
95 x 8
95 x 6 (couldn’t keep full ROM any more, so we ended it)
BB Curls (widegrip, slow negatives with a tricep squeeze at the full extension)
45 x 8
65 x 8
75 x 8
75 x 8

Ab Wheel for about 12 reps supersetted with Foam Roller for my IT Band, Piriformis and outer quads, ouch!
4 sets of that agony

notes:  While doing squats I felt my right IT band start burning a bit, so we didn’t push the weight and I used the foam roller at the end.

That was my double workout day!

Friday morning made it to the gym nice and early, was in there by 5:30 am!  I often enjoy a little Friday morning spin, but I had gains to go find that day.

Friday AM Chest & Arms (40-45 sec rest)

Rotator Cuff Warmup (15 lb DB through ROM 15 times a side, back and forth five times with no rest)

Incline DB Press
65s x 15, 15, 15, 11

Decline Bench
185 x 8
135 x 15
135 x 15
135 x 12

Pec Deck
100 x 15
100 x 15
110 x 15
120 x 15

Seated Alternating DB Curls (twisting)
35s x 15, 15, 12, 15

EZ Bar Curl
60 x 15, 15, 15, 15

EZ Bar Skullcrusher
50 x 15
50 x 15
50 x 15
60 x 15

EZ Bar French Press
60 x 15, 15, 15, 15

notes:  I was so unhappy with those declines!  I haven’t done them many times before, and it was the first time on this particular decline bench, and the bench wasn’t adjustable so I was too tall so the bar ended up hovering over my stomach, but… but… dammit!  Just sad.  I dropped weight after the first set, and couldn’t keep up on even 1 wheel.  I had done chest on Tuesday, maybe I was still tired from that.
For the EZ bar work, I found out the preset 60 lb bar was “loose”, so the metal on the inside of the weight kept SCREECHING against the bar.  So I had to keep it under control the whole time, any jerking at all and it would be metal on metal screeching.  I didn’t want to piss off too many people, 5:30 AM gym is full of some cranky and serious people, haha.
Whole thing took slightly less than an hour, then home for some food, then off to work!  Felt great!  Endorphins from the workout had me extra-peppy at work, my coworkers were impressed.


Saturday was Leg Day!  Luckily, I found a female friend to join me, let’s do it!

Saturday AM Quads & Calves

Theme here is slow slow slow negatives (4-5 sec, even on drop sets), full ROM, traded sets back and forth between us

Leg Extensions
90 x 8
120 x 8
150 x 8
180 x 8 DROP 150 x 10 DROP 130 x 10

Hack Squat Machine
2 plates x 8
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8 DROP 2 plates 1 quarter x 8 DROP 2 plates x 8 DROP 1 plate x 8

Stationary Backwards Lunge w Dumbbells
40s x 10 (each leg)
40s x 10
30s x 10
25s x 10

Leg Press Machine
160 x 20
200 x 20
220 x 20
240 x 20

Seated Calf Raise
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12

Standing Calf Raise Machine
300 x 8
300 x 8
280 x 8
280 x 8 DROP 240 x 6 DROP 180 x 6 DROP 120 x 6 DROP (same weight, bounce through midrange of ROM until failure)

notes:  We were both too gassed by the end to do any cardio.  I brought a scoop of Allmax Carbion and a Quest bar but she forgot food, so we split them for energy after the workout.  Besides, we were there for 2 hours at that point.  Enough!

Going full ROM on hack squats was tough!  It exposed just how much I rarely go past parallel.  Good lesson in there for me.
My word I hate lunges!  My form was slipping by the second set so I had to keep dropping weights to keep those slow negs and good balance.  Ladies love lunges, in my experience.  This is a major point in their favour.

I wanted the 45 degree leg press, but there was a guy and 2 girls tying up the only one, so we had to use the machine.  Its ok, it still was pretty good, our quads were beat up at that point.  During one of my friend’s sets, a male trainer walks up and stops us and says “move your feet farther up, if you keep them that low you focus on your quads.”  To which I responded, “yes that is what we want, focus on quads.”  Then I audibly reminded my friend, “spread your feet out without moving them to activate your quads, then mentally imagine a PULL down with your hamstrings on that slow negative.”  The trainer got a puzzled look on his face and walked away…

And that was that!  Another successful Leg Day (well at least the quads), dead and buried.


How about you guys?  Have anything fun planned this weekend?  Leave a comment below!


Thursday Shoulders/Back

Wednesday I needed a rest so bad!  So I took it.  Getting back into the swing of things, rests between sets under 60 seconds, all that.


Thursday morning headed to the gym for some morning fun.


AM Shoulders & Back (45 sec rest)

Standing Military Press:  warmup; 75 x 15, 15, 11, 10

Upright Row:  70 x 15, 15, 15, 15

Rear Delt Cable Fly:  33 x 15, 15; 55 x 15, 15

Machine Closegrip Row:  180 x 15, 15, 15, 15

Widegrip Pulldown:  150 x 15, 15; 165 x 15; 180 x 12

Chin Ups (negatives) 8, 5, 5, 5


notes:  not the most intense workout in the world, but I feel like I got a lot done in an hour.  no time for cardio though.  I wanted to do assisted chin-ups, but there was a guy just camped out on that machine, so I pulled a bench up to the regular chinup bar and did negatives until I couldn’t slow my descent any more (didn’t take long!)


And that was my workout!  Kinda light on back, should do back again soon.  How about you?  Get any workouts in?

Monday night I didn’t have a trainer session, not a full one anyways, so I went to the gym late-night Monday to make my own fun.  I need to start nailing down a new routine, now that my medical speedbump is behind me.  Short rests, alternating days between high reps and low rep slow negative drop set days, and more strength days with Leslie.  Keep the muscles guessing!  This might prove to be overcomplicated, but let me give it a try first, this buffet of gains!


Monday PM Legs and Abs (45 sec rest b/w sets)

A.  Hack Squats (feet low, quad focus, go DEEP and activate the glutes)

2 plates x 15

2 plates x 15

4 plates x 15

4 plates x 15

notes:  this was a brutal start!  I have gone heavier, but not so deep into the ROM.  Started sweating like crazy.

B.  Weighted Glute Kickbacks

80 x 15/15

80 x 15/15

60 x 15/15

60 x 15/15

notes:  right after the hacks, I was dripping sweat all over this station.  80 was too heavy, so I dropped the weight and focused on form.  Even still, my glutes were exhausted by the end.

C.  Seated Leg Curls:

100  x 15

110 x 15

120 x 15

120 x 15

notes:  I have a tendency to lean back in this when it gets hard, which makes the contraction easier, so I really tried here to sit totally upright and just squeeze the hamstrings.

D.  Prone Leg Curls:

80 x 15

90 x 15

100 x 15

110 x 15

notes:  I kept my pelvis pressed into the pad, but propped up on my elbows, to try and make it more difficult.

E.  Stability Ball Crunches:  25, 25, 25, 25

F.  Stability Ball Forward Roll:  17, 17, 15, 15  (easier than the Ab Roller but still hard!)

G.  Weighted Double Crunch Machine:  95 x 20, 20, 20, 20

H.  Cardio 35 min of Elliptical, varying speed


notes:  This workout was nasty!  I was totally wrecked by the end.  Shows I have been away too long from the legs, and am long overdue to going back to short rests and tight form.


Tuesday I was way too wasted to have a morning workout, so I saved my workout until after I was done work.  The plan here would be slow negatives, drop set finishers.

Tuesday Chest and Biceps (4 sec negative on EVERY set or dropset, 45 sec rest b/w sets)

A.  Smith Machine Flat Press:


215 x 8

215 x 8

215 x 8

215 x 7 DROP 165 x 7 DROP 115 x 10

notes:  this felt slightly too heavy, I could control the negative, but my form was a little rough.

B.  Incline DB Press:

100 x 8

100 x 8

100 x 8

100 x 8 DROP 80 x 10

notes:  After the Smith Press, I went a little lighter for the incline, and I think I actually ended up going too light, the drop set was way too easy so I ended it early.

C.  DB Flat Press Fly (flat press the DBs up, but then negative in a Fly motion)

100 x 8

100 x 8

100 x 8

100 x 7 DROP 80 x 5 DROP 60 x 6 DROP 40 x 8

notes:  on the other hand, this weight was PERFECT, the drop sets were super hard like they should be.  First time doing a mix of fly and press, it was fun!

D.  Superset Pec Deck and Pushups

120 x 5 & 4 pushups

105 x 8 & 5 pushups

105 x 8 & 5 pushups

105 x 8 DROP 75 x 10 & 5 pushups

notes:  my chest was fried by this point, could not do any pushups at all haha

E.  Preacher Curl Machine: (widegrip)

70 x 8

70 x 8

80 x 8

90 x 8 DROP 70 x 8 DROP 55 x 10

notes:  squeeze at the top for dat bicep peak! Weight too light, was too easy the drops.

F.  Seated Dumbbell Curl:

80 x 8

80 x 8

80 x 8

80 x 8 DROP 60 x 3 DROP 50 x 5 DROP 40 x 7

notes:  the weight was just right here, the drop sets were MURDERRRRR!!!

G.  Cable Curl: (closegrip)

80 x 8

90 x 8

100 x 8

100 x 8 DROP 80 x 6 DROP 60 x 10

notes:  I was so traumatized by the dumbbell curls I started off lighter here and worked up.


notes:  I had a tremendous pump in my chest and biceps going after these sets!  It was every guy’s magic moment, walking around with swole chest and biceps, haha.  No selfies though, not my style, sorry.


Those were my workouts for Mon and Tues!  How’s it going with you guys these days?  Ready for the cold weather?  Wintertime Bulk?

Thursday Shoulder Blazer

Got up, went to the gym nice and early, slightly pre-6 AM.  Wanted to do shoulders.  I borrowed a workout I saw on the Musclepharm website:

The goal here is to do 1 set of each exercise, do 100 reps, and try not to set the weight down for that whole set.  I decided to try this workout because I wanted to work on my shoulders’ endurance and overall health.  I wanted to go low weight and high rep and just take them through the range of motion, and tax the muscle without straining the joint.  And boy oh boy does 100 reps at a time tire out the muscle!  holy smokes.

I modified the workout slightly though.  Instead of shrugs I would do face pulls with the rope.  The reason for this is I wanted to work my rotator cuff, again all in the name of shoulder health.  The type of workout today is endurance, and the goal is a healthy joint.  Plus I just did shrugs yesterday.

Also, instead of rear delt flys with the dumbbells I would use the twinned cable pulleys.  I just find cables a more natural feel for the exercise, much more comfortable, and therefore easier for me to keep good form throughout.

But since I would be using cables for the delt flys AND the face pulls, 100 reps without putting the weight down just sounded too awkward, it would be too easy to accidentally let the cable plates clank together.  So I decided to instead do 10 sets of 10 reps with 10 second rest breaks, what MP guys call “GVT with a Twist”.  Same effect, low weight high reps.  So this was a, shall we say, “Musclepharm-inspired” Shoulder Blazer.

AM Shoulders:

Arnold Presses:  25 pound dummbells x 100

For these, I found out quickly that not putting the weights down wasn’t gonna happen, haha.  I tried, I really did!  But I made it to 45 reps and then the dumbbells, rinky-dink little 25 pound dumbbells, fell down to my thighs and rested on them.  I quickly realized, “if they are sitting on my thighs, then my shoulders are resting”.  Oh well.  So I did 45 in a row, they sat on my thighs for 5-10 seconds, then I was able to crank out another 10-12 at a time before they sat on my thighs for another 5-10 seconds.  Repeated in this fashion until I hit 100.  Rest 2-3 min before the next exercise.

Side Raises:  20 pound dumbbells x 100

I knew my form was rough on these, but I also knew I would be standing, and the dumbbells would get no rest on my thighs, just hang pitifully by my sides, dragging down on my shoulders.  So in this case, I could honour the spirit of the workout:  do not set the weights down until you are done.  I managed to get out only 25 or so before my form started to deteriorate and I stopped for 5 or so seconds to collect my form back up, crank out another 10 or 11, then rest a few seconds more.  And I slowly straight arm side-raised my way to 100 reps.  My shoulders burned so bad after this one!  Rested 2-3 min

Front Raises:  20s x 100

Kept the same puny little dumbbells.  Managed another 25 before needing to rest, but I held up a lot better on these, after resting 5 or so seconds I could crank out another 20 or so each time, so I made it to 100 pretty fast.  Rested 2-3 min and my shoulders burned like crazy!

Rear Delt Cable Flys (10 sec rest) 30 pounds x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

All of a sudden, setting the weight down for 10 seconds felt like a luxury!  Like I was getting spoiled!  With 10 seconds!  I ripped through these like it was nothing, haha.  Next time can go heavier.

Face Pulls (10 sec rest)  50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Again, ez!  Will go heavier.  Luckily, rear delt flys and face pulls don’t really need heavy, they just need high reps with good form, and those little muscles WILL get stronger.  That’s what they respond to, plus you will have a nice healthy rotator cuff to boot.

Cardio 20 min

The weights barely took 40 min!  Lots of time for cardio, snack, shower, home, go to work.


And what was my snack?  Glad you asked…


Quest Bar Mixed Berry Bliss!  They make it with protein powder, almonds, strawberries, blueberries.  High protein, high fibre, about 200 Cal.

Now, I wasn’t looking forward to this.  Honestly, berry flavour has been done to death.  It’s boring!  So if I liked this one, I will know they did a good job.  And you know what?  It tasted pretty good.  It had a clean berry taste.  You know when you taste berries if they used syrup or they used fruit, you can just taste with syrup that the berry is just too strong tasting and too evenly distributed.  But real berries have a lighter aromatic taste to it, less cloying, and every bite tastes slightly different!  So I can respect that, real fruit taste.  Berries are a boring flavour in my mind, I mean who gets excited over mixed berries??!?, but if you want a nice light berry taste for whatever reason, you will enjoy this protein bar.

The bar itself is pretty heavy and thick and chewy, that is just the brand, lots of fibre so you will get filled up quickly.  Overall, not my first choice to drop 2 or 3 dollars on for a treat, but you won’t hate it.


And that was my workout!  I dare you to take on the Shoulder Blazer!  I challenge you!  Use real weight too, don’t pick up a 2 pound weight and swing it around with your back muscles, challenge yourself!


Wednesday Chest and Back

Made it to the gym early again for a quick and intense superset workout.  I am liking this format for a while.  It isn’t a crazy leave everything on the floor workout, but it does get me pumped for a full day of work, so maybe that is just right for a weekday morning.

I also started trying a new protein bar post-workout!  Have you heard of the Quest bar?


They are very popular these days.  I picked up a mixed box of flavours, and will parcel them out amongst my workouts, let you know what I think.  The ingredient profile is pretty solid, lots of protein, lots of fibre, good taste.

WordPress seems to be having issues uploading pics tonight, so I will have to leave it at that one!  I tried coconut cashew after my workout – it also has almonds and tapioca in it!  How did it taste?  It was very chewy, just a bit under tough, but not unpleasant.  Protein bars can get like that when they’re not draped in chocolate.  I could certainly taste the coconut, but not the cashews.  So maybe the coconut was put in there to carry the taste, since the cashews wouldn’t come through.  It made me full though, overall not a bad bar.
So, I didn’t just sit there sampling protein bars, I also worked out!  Again, an early morning session, 6 am or slightly earlier.  I supersetted chest and back.
AM Chest and Back (60 sec b/w ssets)
A.  Incline Flys and Widegrip Pulldowns:  warmup;
50s x 15 & 150 x 15
50s x 15 & 150 x 15
50s x 15 & 150 x 15
B.  Flat Flys and Underhand Pulldowns
50s x 15 & 150 x 15
50s x 15 & 150 x 15
50s x 15 & 150 x 15
C.  Cable Crossovers and Straight Arm Pulldowns
140 x 15 & 70 x 15
150 x 15 & 70 x 15
160 x 15 & 70 x 14
D.  DB Shrugs (30 sec rest)
200 x 15
200 x 15
200 x 15
E.  Cardio 20 min
I got the weights done in 40 min so the whole thing took an hour!  That left me time to shower, go home, eat breakfast, then go to work!  Awesome!  And that was my workout today.

Tuesday Arms

Got to the gym nice and early for a quick one.  Real simple supersets!


Morning Arms (45-60 sec b/w all supersets)

A.  Superset 2H Seated Extensions & Incline Curls

80×15 & 30s x 8

80×15 & 25s x 15

80×15 & 25s x 15

notes:  the incline curls started out hard but when I dropped 5 pounds they almost got too easy.  I think I should have warmed up a bit first.

B.  Straight Bar Pushdowns & High Cable Curls

100×15 & 80×15

110×15 & 90×15

120×15 & 100×15

notes:  now that I was warmed up, I was able to keep ramping up the weight.  Everything felt good.

C.  Prone Rope Extensions & Rope Hammer Curls

60×15 & 80×15

80×15 & 90×15

90×15 & 100×15

notes:  I wasn’t sure how the extensions would feel lying on the ground, but they felt fine.  Start out by spreading the rope handles apart at peak contraction, but as I get tired I can keep the handles together to make it just easy enough to pump out a few more reps.

D.  Palms Down Wrist Curls:  20s x 15, 15, 15

notes:   a little more for the top of the forearms!

E.  Stepmill 20 min


And that was that!  Plenty of time to go home, eat breakfast, then go to work!

I have been away for a while, sorry!  I haven’t been skipping workouts, just fell behind with posting.

Actually, some bad news – I am worried I might have a hernia from when I dropped the dumbbell on myself a few weeks back!  I have a doctors appt soon and I will get something conclusive ASAP.  For right now, it doesn’t hurt.  However…

I think I need to take it easy on training for a while until I know if I have a tear or weakening in my abdomen wall or not.  The plan for now is to do just isolation exercises, let the core rest until I get the all-clear from the doctor.  I am in Standby mode for now, meaning isolation exercises, go for endurance and calorie burn over building strength.  As soon as I am clear to lift for strength again, I will go back to heavy compounds.

Please note this doesn’t mean I won’t go to the gym, or go to the gym less often, or lift light or lift without intensity!!  I intend to go hard at the gym, just that I will try and keep my core out of it while I rehab.  I intend to go as heavy as I can on the isolations with short rest and lots of supersets.

Monday I headed to the studio to meet up with the trainer.  We spent some time reviewing my goals, which only left us with so much time to workout, so we decided to stagger leg and shoulder sets!  It makes for a very tiring workout, trust me.

(30-60 sec rest b/w supersets)

A. Superset:  Leg Extensions and DB Side Raises

120×15 & 20s x 15

140×15 & 20s x 15

150×15 & 20s x 15




notes:  I tried to keep strict form on the side raises, straight arms, or forearms never above elbows.  I always find these awkward to keep good form on, so I need to keep the weight low to really target the shoulders.

B.  Superset:  Prone Leg Curls and Full Front Raises

95×15 & 30×15

95×15 & 40×15

95×15 & 40×15




notes:  I had never done full front raises before, so this was fun!  I had to fight hard to keep from swinging, and it got quite challenging by the end.

C.  Rear Delt Cable Fly





D.  stationary bike with varying speeds, 10 min

Ok, so this was a pretty short workout for me, but I had a lot of planning and arranging to do!  Supersetting them together though kept the intensity up, so I feel like it was still a good challenge.  Stay tuned for more exciting stuff to come!

Tuesday Back and Biceps

Workouts aren’t always PR’s and rainbows.  Some days you just have to punch the clock, feel a bit of pain and just grind away.  It is an important lesson to learn, and one that wipes out most of the weekend warriors – persistency and consistency.  If you don’t stick with it, you will not change your body.  So… some workouts are just miserable.  This was the case with me on Tuesday.  No personal records, just putting in work.

Tuesday PM Back and Biceps (45-60 sec rest)

cardio 25 min warmup – lateral elliptical

spinal twists x 150

V-Bar Pulldowns:  105 x 10; 150 x 10; 225 x 10, 8, 7

1 Arm DB Row:  45 x 10; 60 x 10; 90 x 15, 12, 12

T-Bar Row:  90 x 10; 115 x 10; 155 x 10, 8, 9

Underhand Pulldowns:  225 x 6, 10, 8

Spider Curls:  25 x 10; 45 x 10; 65 x 6, 5, 4

Concentration Curls:  20 x 10; 30 x 12, 9, 11

Biceps Curl Machine:  (30 sec rest) 90 x 12; 80 x 11; 70 x 15, 13, 11; 60 x 15, 15

Cardio 25 min – Stepmill

Spinal Twists x 150


notes:  Maybe I am being too hard on myself, my weight for the V-Bar and DB Rows was actually good for me.  But my energy dropped out fast on the back exercises, usually I have more endurance than that.  Even worse, my tendinitis flared up in my right elbow (probably from Monday’s BB Curls), and Spider Curls just could not get going without pain.  So I did concentration curls, which supports the part of my elbow that was hurting, then I used the machines, which did not cause any pain.  I did an FST-inspired set on the machines, 7 sets in a row with 30 secs rest, you get tired fast!


But hey, at least the workout got done.  What about you?  Any good workouts lately?

Time to get back on the horse.  I was going to work out on the weekend, I really was!  Then my energy just crashed and I pretty much slept all weekend.  Woops!  So Monday I was determined to get back into it.

Started off Monday with an early morning shoulder workout

Monday AM Shoulders/Calves/Abs (45 sec rest)

warmup – rotator cuff warmup

seated dumbbell shoulder press:  50 x 10; 70 x 10; 100 x 10, 10

side raise machine:  50 x 10; 70 x 10; 100 x 12, 12, 12

standing dumbbell front raise hammergrip:  20 x 10; 50 x 12, 12, 12

cable side raise:  30 x 10 plus 3 heavy negatives, 30 x 10+3, 10+3

widegrip upright rows (30 sec rest):  50 x 15, 15, 15, 15, 15, 15, 15

Superset Leg Press Calf Raises and Roman Chair Knee Raises (no rest, back and forth station to station):  8 plates x 20 calves and 15 abs:  20 & 15, 20 & 15

Cardio 15 min


notes:  I haven’t done dumbbell presses in a while but they felt good!  My left shoulder felt real sore on those side raises though.  By the time I was trying to do those heavy negatives, I had nothing left for side delts.  Upright rows felt great!  Shoulders and upper chest and traps are coming along I think, based on what I saw in the mirror.  Not much time after that before work so I did calves and abs with no rest then a short cardio session.  Off to work!


After work I headed to the studio for a session with the trainer! Fullbody compound time!

Monday PM Fullbody (45-60 sec rest)

Cardio 10 min warmup

Bench Squats:  185 x 8, 205 x 8, 225 x 8, 8


Standing Military Press:  95 x 8, 8, 8, 8


Smith Machine Bench Press: 225 x 5; 205 x 8, 8, 8

the bad form that forced me to drop weight

the bad form that forced me to drop weight

Assisted Pullups (varied grip):  8, 8, 9, 9

Barbell Curls:  65 x 8, 8, 8; 75 x 8


Ab Roller:  8, 8, 8

notes:  Yay getting better at squats!  Finally 2 wheels!  I feel myself starting to get more comfortable with these, so hopefully the weight will keep climbing.  My form started to get horrible on the bench press, my elbows kept flaring.  This might be a result of all the shoulder work I had been doing today, I was just tired.  So we lowered the weight.  Booooooo, hiss.


And that was my double workout day!  Keep grinding those gains out!