Archive for January, 2014


Arms, Cut Day 26

Jan 31 – Arms

I hit 60 min of Spin in the morning, getting in that 6 AM cardio before work!

After work met up with the Trainer for some Arm work.  Wore the Curls for the Girls shirt!  You are welcome.

Superset Seated DB Curls and DB skullcrushers (45 s rest b/w Ssets)

30s x 12 / 25s x 12
35s x 12 / 30s x 12
35s x 12 / 30s x 12
35s x 12 / 30s x 12
IMG_3449

IMG_3456

notes:  the skullcrushers were feeling good, the elbow was feeling good, so I pushed the weight up a bit.

Superset EZ Bar Curls and Rope Pushdowns (45 s rest b/w Ssets)

70 x 12 / 100 x 12
70 x 12 / 110 x 12
70 x 12 / 110 x 12
70 x 12 / 110 x 12
IMG_3465

IMG_3468

notes:  held the pushdowns at the full contraction for a second for an extra squeeze.

Superset Incline Hammer Curls and 2 Arm DB Extension (45 s rest b/w Ssets)

25s x 12 / 65 x 12
25s x 12 / 65 x 12
25s x 12 / 65 x 12
25s x 12 / 65 x 12

IMG_3480

IMG_3487

notes:  booo, prefer the 1 arm extensions

Superset Cable Curls and Straight Bar Pushdowns (45 s rest b/w Ssets)

100 x 12 / 140 x 12
100 x 12 / 150 x 12
100 x 12 / 160 x 12
100 x 12 / 150 x 12

IMG_3494

IMG_3499
notes:  hard for me to hit the closegrip without a cambered bar and we were using a straight bar, so I kept it shoulder width kinda.

We didn’t have time for the dropset finisher, but I was satisfied with the work done.

Looking forward to Leg Day tomorrow!

Shoulders, Cut Day 25

Jan 30 – Shoulders

In the gym by 6 AM.  I hate you winter!  But I love you empty gym!  Cold winters make New Years Resolutioners fade out like a fart in the wind.

[B]Superset Cable Arnold presses + reverse pec deck flys (thumbs down) + medicine ball front raises[/B] (45 s rest b/w Ssets)

30 x 12 / 55 x 12 / 20 lb Ball x 15 35 x 12 / 55 x 12 / 20 x 15 40 x 12 / 70 x 12 / 20 x 15

notes:  I snuck into the roped-off area of the gym where ppl only get to go if they are accompanied by a Trainer.  Why?  Because they have one of those free-moving stiff-handle pec decks I like, so’s I can go thumbs down and hit them Rhomboids!  A trainer looked at me, so I walked right up to him, “Who do I talk to to work out in here?”  He shrugged his shoulders, so I just went right back to working out.  Like a boss 😀

This meant I had to improvise on the exercises a bit, using cables and medicine balls.  In the end it was a little too light, but w/e, I needed to hit them rhomboids!!  After the third set I went back to the rest of the gym, in and out just like a robbery!

[B]Superset seated barbell press + bent over cable rear delt fly + chest supported t-bar row (elbows high)[/B] (45 s rest b/w Ssets)

95 x 12 / 28 x 15 / 45 x 20 105 x 12 / 30 x 12 / 50 x 20 115 x 12 / 20 x 15 / 50 x 20

notes:  The gym got busy 10 min after I showed up WTF?  I had to work awkwardly around some people for the cable and t-bar set ups, so it messed up my focus a bit and I didn’t get all the reps.  The buzzing and tripping over people was making me mad!  Noone wanted to seated press a barbell, but EVERYONE wanted to use the cables and T-bar!  GRRRRRRRRRRRRRRR…………………

[B]Superset rear delt cable fly + strict side DB raise dropset + cable front raise[/B] (45 s rest b/w Ssets)

55 x 15 / 25s x 13 DROP 20s x 7 DROP 15s x 5 / 18lbs x 20 33 x 20 / 25s x 6 DROP 20s x 5 DROP 15s x 7 DROP 17.5s x 7 / 18lbs x 15 33 x 20 / 25s x 3 DROP 20s x 7 DROP 15s x 7 DROP 10s x 8 / 28lbs x 12

notes:  The weird weight numbers are b/c some of the cable setups were in kilograms, so I had to MATH.

The wide range in rep numbers on the DB side raises are b/c I experimented with where I dropped my hands to – they were all strict meaning straight arms, but in the first set I brought my hands down in front of my legs at the bottom, and in subsequent sets I brought my hands to the outside of my thighs without touching (to my sides in other words).  The net result?  The second way is MUCH tougher, you get a rest when you bring the DBs in front of you at the bottom, when you hover them close to your sides it keeps a more constant tension.  In the future, I will bring them to my sides at the start, and in front of me in the last set.

Careful readers will notice on my third drop of the second set, I actually went UP in weight, that is b/c the DBs were all scattered from the night before and I was getting frustrated looking for 10s or 12.5s, so I just said F it and grabbed some 17.5s.

The front raises sucked, the cable pulley kept clicking quite loud, and trainers were giving me the mean eye.  Don’t look at me!  It’s your damn machine, not mine!

I was a grumpy bastard during these sets, I had to wait for ppl to keep the superset going in the first set, but I glared at them and they disappeared for subsequent sets 🙂

[b]post-workout[/b]  20 min on the lateral elliptical, HIIT style

Energy was there today, focus was there, mood was NOT.  LOL  Oh well, that’s life.  Weights only took about 30 min, so it was a pretty fast-paced session!

Chest, Cut Day 23

Jan 28 – Chest

Bench Press (supersetting with rotator cuff work or widegrip pulldowns, 30-45 sec b/w supersets)

95 x 12 / 15 lb DB taken through roto cuff ROM 15 times per arm
115 x 12 / roto cuff work
135 x 12 / roto cuff work
155 x 12 / widegrip pulldowns 150 x 5
165 x 12 / 165 x 5
175 x 10 / 180 x 5
175 x 12 / 195 x 5
175 x 10 / 210 x 5
175 x 10 / 225 x 5

notes: Left shoulder felt sore, slightly underperformed from my Jan 23 workout.  Pulldowns went heavier though!  They felt good, but sadly the bench press did not.

incline DB fly (30 sec rest)

30s x 10
30s x 10
30s x 10
30s x 10

notes: I could have upped the weight from last time, but instead just focused on keeping my arms as straight as possible and getting in a good stretch at the bottom.

machine press (30 sec rest)

165 x 10
165 x 10
165 x 10

notes: I just banged these out as fast as possible, some speed work (keeping control of course)

high cable fly (45 sec rest)

80 x 10
100 x 10
100 x 10

notes: when I noticed my shoulders getting unbalanced again, I kept the weight there and just tried to keep the form.

post-workout
20 min HIIT on the elliptical (all-out for 30 sec, regular speed for 60 sec)

A few less sets than last week, just was feeling distracted and less than super.  I was gearing up for a crappy day at work.  So, a solid session, and glad I did it, but I didn’t break any records.

Back, Cut Day 22

Jan 27 – Back

Ready to hit it today.  Wanted some extra cardio, as I was not so tight with the diet this weekend, bleh.

Made it to Spin for a 6 AM class!  It was tough!  Lots of heavy seated climbs punctuated with quick jumps.  At least I had a good view:  of the ladies kettlebell class nearby 🙂

Rough day at work, it just stresses me out.  You know, it’s like you want a life where you give 50% to your job, and 50% to your life, and if you go through a period where your life demands a greater cut, then you want to pull back a bit at work.  Instead I have a day right now where work is stressful and I am trying to lose weight and get more fit.  So my Life demands 60% of my mental energy and my Job demands 60% of my mental energy and I am just not making ends meet.  It’s a major pain in the ass.  But I am committed to this weight loss, I just wish work would just please crawl OUT of my ass for a while.  Ideally would love to sleepwalk through my job and be mentally in the gym 24/7.

Showed up at the personal trainers after work to sweat it out some more.  Took my [b]Primer[/b] pack 2.5 h before workout with food, and took 3 caps [b]Rocket Science[/b] 30 min before workout.

warmup 15 min elliptical, varying resistance

Australian Pullups (less than 30 sec rest)

10, 10, 10, 10, 10

IMG_3420

notes: Honestly, I would just rather do regular pullups, assisted or just negatives or whathaveyou.  But I have learned to just do what my trainer tells me, and take my brain out of it.  So I tried to focus on engaging my lats and taking my arms out of it and getting a good squeeze.  So don’t judge me on the pic, haha!

Seated Widegrip Row (sitting on ground, 30-45 sec rest)

160 x 12 200 x 12 220 x 12 260 x 12 300 x 12 340 x 12

IMG_3426

notes:  This machine felt light, or maybe I get stronger when my butt is on the ground, I don’t know.  At any rate, we kept going heavier and heavier without really slowing down.

Free Cable Widegrip Pulldown (30 sec rest)

180 x 12 200 x 10 200 x 10 200 x 10 200 x 10

IMG_3431

notes:  I had a tough time NOT leaning back, so my trainer at one point jammed her knee into my back to keep me upright.

One Arm Standing Cable Row (less than 30 sec rest)

90 x 10/10 100 x 10/10 110 x 10/10 110 x 10/10

IMG_3439

notes:  Fast-paced and heavy!

Finisher:  Straight Arm Pulldown (no rest, just change the weight and keep going)

50 x 50 UP 70 x 30 DROP 60 x 20

IMG_3446

notes:  My form is always rough on these, so I am glad to have the trainer keep correcting me.

The whole workout took 40 min, score!  Fast and nasty.

Post-Workout

20 min on the elliptical, varying resistance

And that was that!  A really draining day, looking forward to bed!

Arms, Cut Day 21

Jan 26 – Arms

The day off helped!  Oh sure, I was grumbling on the way to the gym, but once I was there, it was back in the groove!

Some music out of my playlist, rawk!

Much as I love working arms directly, it gets the short end of the stick a lot.  When I am losing weight, it isn’t a big body part, so it doesn’t burn as many calories, so it is lowest on my list of priorities for the week.  When I train for strength, it just gets in the way of the big compound movements, so I still tuck it away in some throwaway day.  All this is really too bad because our arms are our ambassadors to the world, our bridge to reach out and touch things.  Nothing makes a solid first impression like some huge arms, y’know?  If I was training for size, arms would be a HYOOGE priority, but it often ends up the red-headed stepchild.  so sad.  All this to say this is the last day in my rotation, and I wasn’t concerned if I advanced the weight too much, but I did on a few exercises.

Superset Seated DB Curls and DB Skullcrushers (30 sec rest b/w supersets)

30s x 12 / 25s x 12
30s x 12 / 25s x 12
30s x 12 / 25s x 12
30s x 12 / 25s x 12

notes: This was a good warm-up.  Feeling some noticeable tendinitis in my right elbow, so I didn’t go as heavy as I could on the curls.

Superset EZ Bar Curls and Rope attach Pushdowns (30 sec rest)

70 x 12 / 100 x 12
70 x 12 / 100 x 12
70 x 12 / 100 x 12
70 x 12 / 100 x 7 + 3

notes:  Darn rope pushdowns wear me out!  It’s that “spread” at the bottom when you take your hands outside your thighs, so tiring!

Superset Incline Hammer Curls and One Arm DB Extension (30 sec rest)

25s x 12 / 25 x 12/12
25s x 12 / 25 x 12/12
25s x 12 / 25 x 10/10
25s x 12 / 25 x 10/10

notes:  25s were too light for the hammer curls, but just challenging enough for the extensions.

Superset Overhead Cable Curls and Straight Bar Pushdowns (30 sec rest)

90 x 12 / 120 x 12
100 x 12 / 130 x 12
110 x 12 / 140 x 12
120 x 9 / 150 x 9

notes:  Kept pushing up the weight until I found one that was nice and hard.

Finisher:  Superset Standing DB Curls Dropsets and Bench Dips

50s x 9 DROP 40s x 7 DROP 30s x 9 / 30 dips

notes:  Just in a hurry to get out and do some cardio.  Maybe move up to the 60s next time.

Post-Workout

20 min on the elliptical, w incline and resistance

So who’s ready for another week?  Bleh, work!

Legs, Cut Day 19

Jan 24 – Legs

My ass was dragging HARD today.  SO ready for a rest day!

For music, how about some of this.  Don’t know what’s funnier, that I hear this song and think of zombies eating punkers in a cemetery, or that I heard its a song about child abuse, lol.

Warmup 5 min of elliptical, 5 min of bitching and moaning to my trainer, LMAO

Squats (45-60 sec rest)

135 x 10
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

IMG_3394

notes: med and high rep squats wear me out hard, don’t matter how light they are.

DB walking lunges (30 sec rest)

40s x 8 (per leg)
40s x 8
40s x 8
40s x 8

IMG_3402

notes:  My weak core makes my balance tenuous, so I use dumbbells for resistance.  I suck at lunges!

deadlifts (45-60 sec rest)

185 x 10
205 x 10
205 x 10
205 x 10
205 x 10

IMG_3406

notes:  Trainer made me rack pull them from well below my knees, then rep them down as low as possible without touching the ground, so just constant tension.

split squats (30 sec rest)

BW x 10 per leg
BW x 10
20 lb DBs x 10

IMG_3413

notes:  Once my trainer was happy with my balance and my form, she tossed me some light dumbbells.  I suck at these the same way I suck at lunges!

prone leg curl dropset

100 x 10 DROP 75 x 15 DROP 50 x 20 DROP 25 x 40

notes:  this was a freeweight loading leg curl, which I find harder than the machine leg curls.  For fun my trainer was giving me some Kali Muscle “slap city” on my hamstrings whenever I slowed down, lol!

leg extensions dropset

190 x 15 DROP 150 x 15 DROP 110 x 15 DROP 80 x 15

notes:  just burn it out!  For fun, I was slap city-ing my own thighs during the drops

I was gonna do cardio after but F it I just wanted to crawl away.  My cardio ended up being walking home in minus 15 weather for 20 min lol.  It was a 10 min walk but I was walking slowly, LOL.

About ready to crash and fall down in the grass.  good night!

Chest, Cut Day 18

Jan 23 – Chest

Cold as fukkkkkkkkkkkkkkkk, waiting at that bus stop was MURDER.  But the gym was so empty, it brought a smile to my face

Bench Press (supersetting with rotator cuff work or widegrip pulldowns, 30-45 sec b/w supersets)

95 x 12 / 15 lb DB taken through roto cuff ROM 15 times per arm
115 x 12 / roto cuff work
135 x 12 / roto cuff work
145 x 12 / widegrip pulldowns 150 x 5
155 x 12 / 165 x 5
165 x 12 / 180 x 5
175 x 12 / 195 x 5
175 x 12 / 195 x 5
175 x 12 / 195 x 5
175 x 9 / 195 x 5

notes: lots of work, not a lot of rest, felt good!  this pulldown machine was a lot smoother than the last one, so I could go a bit heavier.

incline DB fly (30 sec rest)

30s x 10
30s x 10
30s x 10
30s x 10

notes:  Actually, my shoulder felt stiff and sore after the bench press, so I kept it light on the flys and just tried to get a good stretch in, holding at the bottom for a few seconds before the contraction.  My shoulder warmed up a bit more, but overall it was pretty tired.

machine press (30 sec rest)

150 x 10
165 x 10
180 x 7

notes:  again, thought this would be easier on my shoulder, much as I love DB presses

high cable fly (45 sec rest)

80 x 10
100 x 10
120 x 10
140 x 10 (elbows bent)

notes:  when I got up to 120 I noticed a MASSIVE hump developing in my right shoulder, and had problems keeping my shoulders level, so on the 140 set I kept my elbows bent (otherwise arms were straight during the fly).

post-workout
20 min on the lateral elliptical

Back, Cut Day 17

Jan 22 – Back

Gym was packed!  I barely found a locker.  It thinned out while I was there, but at the start lots of running into young dudes with giant attitudes who stare me down so they can feel alpha.  Sadly, I can barely muster up half an ounce of fukk, and it deflates them slightly.  Maybe if I wasn’t old enough to be their dad I might be more impressed.

Assisted Pullups (30 sec b/w sets, varying grip)
6 widegrip
10 underhand grip
8 hammergrip
6 widegrip
8 underhand grip

notes: during my breaks, this tall lanky dude with a scowl on his face would come over to do dips.  No asking to work in he would just jump on while I was resting and pump his dips out then wander away.  I wonder if he thought I felt pushed around, but the truth was inside I was laughing because I left the handles spun out wide from my pullups, and he was in such a rush to come in and be all “watch this” that he didn’t notice his shoulders were looking awkward as hell when he dipped.  So after doing 8 or 9 he got a pained look on his face and wandered away.  I guess he snapped his shtt up trying to look alpha.  Sucks to be him

chest supported t-bar row (45 sec rest)

55 x 15
100 x 10
135 x 10
135 x 7
135 x 8

notes:  I saw this station was luckily empty so I went over to it.  At first I wondered if it was being used because a water bottle was right there and there was some weight on it.  So I left the weight on (first set) but when nobody came over I gradually added weight.  The station is pushed up against the 45 degree leg press, and there were 3 dudes doing leg presses, and one dude kept crowding my t-bar.  I didn’t want a t-bar handle to get yanked up the crack of his ass, so I would say “excuse me” as I started my set.  But he was ignoring me, so I would calmly place my entire hand on his shoulder and say, “excuse me, son”.  And he would scurry away.  Just odd behavior.  Like, why would you even want to not be aware of your surroundings in a gym?  I know you’re tired and stumbling, but TRY.  Consider gym etiquette to be as much an example of proper form as you would do your sets and reps.  Stay out of people’s way, avoid smacking them with weight, put your weights away.  Simple stuff!

widegrip pulldowns (45 sec rest, not leaning back)

150 x 10
165 x 10
180 x 10
180 x 7
180 x 8

one arm cable row (45 sec rest b/w sets of arms)
105 x 10/10
105 x 10/10
105 x 8/8
105 x 10/10

straight arm pulldowns (using straight bar)
30 x 30, REST 70 sec, x 30, REST 40 sec, x 20, REST 20 sec, x 20

post-workout 20 min on the lateral elliptical machine

notes:  I felt like my endurance was better this time than last back workout!  Felt good!  Did all my stuff and ready for more!

Then by chance I ran into a friend of mine, and I offered to lead him through his arm workout!  I showed him some stuff, we supersetted bis and tris.  He got about 6 sets in and said he was out of time, so I took off for the locker room.

In the locker room, right next to my locker, in a crowded locker room, some dude drops his glass water bottle, it SMASHES all over the ground, and he just walks away!!  The fukk??!?  Ppl walking out of the shower and sauna, broken glass all over the ground.  If it were me, I would have layed down a towel or something first, fukk. Ridiculous.

So I just came home and ate dinner.

Gym shenanigans!

Shoulders, Cut Day 15

Jan 20 – Shoulders

(about 60 sec rest b/w each giant set)

Giant Set: Arnold presses + bent over rear delt DB raises + plate raises
(25s x 12) + (12s x 12) + (35 x 15)
(30s x 12) + (12s x 12) + (35 x 15)
(30s x 12) + (12s x 12) + (35 x 15)

notes: bah, I hate rear delt DB raises!  So hard to get the good form so I am forced to go light to keep form.  but to me that isn’t the same as taxing the muscle, so it just ends up being a form check over a muscle exercise.  *raspberry noise*

Giant Set: seated military presses + bent over rear delt cable raises + machine row (elbows high)
(95 x 12) + (20 x 15/15) + (40 x 20)
(115 x 12) + (20 x 15/15) + (40 x 20)
(115 x 12) + (20 x 15/15) + (40 x 20)

Giant Set: rear delt cable flys + strict DB side raise dropsets + cable front raises
(20 x 20) + (20s x 20 DROP 15s x 5) + (20 x 20)
(20 x 20) + (25s x 7 DROP 20s x 6 DROP 15s x 8 DROP 12s x 4) + (20 x 20)
(20 x 20) + (20s x 10 DROP 15s x 8 DROP 12s x 7) + (20 x 20)

post-workout did some yoga stretches:  chest stretches, shoulder openers, spinal twists, hamstring stretches.  For about 15 min.

Arms, Cut Day 14

Jan 19 – Arms

Woke up relatively early for a weekend, friend texted me asking if I wanted to do a Spin class, so I decided I had time to slip some arm work in first.

I figured I had about 45 min or less, so I lowered the rest periods from last week, dropped the weight and went for the burn!

Superset seated DB curls and DB skullcrushers (30 sec rest after each superset)
30s x 12 / 20s x 12
30s x 12 / 20s x 12
30s x 12 / 20s x 12
30s x 12 / 20s x 12

Superset EZ bar curls and straight bar pushdowns (30 sec rest)
60 x 12 / 127.5 x 12
60 x 12 / 127.5 x 12
60 x 12 / 127.5 x 12
60 x 12 / 127.5 x 12

Superset incline curls and one arm DB extensions (30 sec rest)
25s x 12 / 20 x 12/12
25s x 12 / 20 x 12/12
25s x 12 / 20 x 12/12
25s x 12 / 20 x 12/12

notes:  Best part about putting this exercise 3rd?  Looking at that sweet tricep pump in the mirror, ROFL!  Might have caught some ‘mirin going on from a fem I know competes (or I might have been imagining it, lol)

Superset closegrip cable curls and rope pushdowns (30 sec rest)
90 x 12 / 90 x 12
90 x 12 / 90 x 12
100 x 12 / 100 x 12
100 x 12 / 100 x 8+4

notes:  Getting tired, so I would pump 10 reps out of the curls as quick as possible, then do 2 slow ones.  For the last set of the pushdowns, I had to stop for a few seconds and catch my breath, then I finished the set.

Finisher:  standing alt DB curl dropset and bench dips
50s x 8 DROP 40s x 6 DROP 30s x 6 DROP 20s x 5  then 30 bench dips

notes:  Running out of time so I pumped out 30 quick dips through the mid-ROM then took off for spin.

post-work cardio  Did a 60 min Spin class.  Pretty full, lots of stuff to do and look at.  I was already ramped up, so it didn’t feel too taxing.

Afterwards I went shopping, picked up some Quest bars, PB2, psyllium fibre, etc.  Right after that I realized I hadn’t eaten yet!  Blood sugar dropped I felt dizzy, so I ducked into the ubiquitous Ottawa shawarma restaurant for some beef and chicken.  (Seriously, there is like 1 every block in this city)  Beef, chicken, salad, hummus, bread, rice, potatoes

IMG_3338

Just a hardworking fast-paced workout!

Some of my workout music for your time.