Archive for March, 2014


Legs twice a week / Back twice a week is gonna turn me into a beast! A sad, broken beast, haha

After Friday’s speedbump, I went back to the PT on Monday night to go after it again.

With some strategic tweaks. Instead of the crossarm grip on the front squat, I went strap-assisted. It actually feels not too bad, I just need to remember to engage my upper body more on the move.

First off, weighed me! I came in at 274.6, which I was blasé on, until my PT pointed out that I was ACTUALLY 276.4 last week.. so a 1.8 lb loss is WAY better than 1.4, at least in my mind, haha. If I had somehow magically moved my post-workout poop to pre-workout, I could have lost more! Oh well, squats helped the peristalsis, LOL

warmup 5 min stationary bike, medium resistance

Front Squats (strap-assisted, to parallel, 45 seconds rest)

115 x 10
115 x 15
115 x 12
115 x 12

notes: Whew! These were good core work for me, I was out of breath after each set. You definitely have to remember to “pull up” on the straps, so it keeps the upper body engaged, making it more of a total-body movement, which is a positive thing. When I forgot and let me hands relax, the weight would slide forward and I would catch myself and hitch it back, which would accidentally send the bar flying into my throat, OUCH! Try not to crush your windpipe with a barbell, dumbass.

Anyhow, higher weight than Friday, gonna keep at these and get them up.

DB SLDL(45 sec rest)

50s x 12
55s x 12
60s x 12
60s x 12

notes: My comfort with these is improving, and I am glad for the form spots. I could have gone heavier, but my grip was still tired from yesterday, so the 60s were all I wanted to juggle right now, haha.

Superset Leg Extensions & Vertical Leg Press (45 sec rest)

160 x 15 / 8 plates x 25 / foam roller 5 min
160 x 15 / 8P x 25
160 x 15 / 8P x 25
160 x 15 / 8P x 25

notes: The first time on the V press I felt the IT band pop and stick again so I got really worried and did 1 round of foam roller (on the spiky Gladiator, looks like a Super Mario obstacle or something), but on the second set my leg loosened up so I just pumped them out. Yay!

Smith Machine Squats (45 sec rest)

2 plates & 2 quarter plates x 12
2 plates & 2 quarter plates x 12
2 plates & 2 quarter plates x 12

notes: These are awkward as hell, seriously doubt I made it to parallel, so I just dropped down and stuck my butt out until the PT was happy with the depth, then kept cranking out the reps.

After playing around with the straps on the front squats and the foam roller and all that, it ate into our time, so we had to nix the leg curls and prioritize this as a quad workout, which I am totally good with. I will hit the hams harder later in the week.

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Moving on, let’s hit it. Because goddangit, this back ain’t gonna build itself! (Well, technically, it DOES build itself, but you have make it start building. you know what I mean.)

Back on the low carbs.

Broke the routine and headed to a gym I had never checked out before. Got in for free, was sad to see DBs only go up to 100. #sadfacemeathead

Unsupported T-Bar Row (elbows midrange, 45 seconds rest)

1 plate x 10
2 plates x 10
3 plates x 6
3 plates x 8
3 plates x 8

notes: Stopped a set when I couldn’t keep myself from trying to stand up, when I was losing that bentover-edness.

Bent Over DB Rows(supporting knee under hip, 45 sec rest)

100s x 8/8
100s x 8/8
100s x 8/8
100s x 8/8

notes: I was being all cool above, but a 100 DB is still appropriate for me for now – my form was going by the end, and I started trying to twist my trunk on the pull and get a mechanical advantage.

Underhand Pulldown (hands shoulder width, 45 sec rest)

150 x 12
150 x 12
150 x 12
160 x 12

notes: This being a new machine for me I started light to see how it felt. 150 felt appropriate, so I kept it there.

Widegrip Row (neutralgrip handle, hold the squeeze for a second, 45 sec rest)

130 x 8
130 x 10
110 x 12
100 x 15

notes: Again testing out the weights on this new cable row – weights were light so I tried to mentally engage the contraction hard to get my work in.

Straight Arm Pulldown (45 sec rest)

40 x 12
60 x 4 / 40 x 12
40 x 12
40 x 12

notes: I started light and tried to go heavier, but couldn’t keep my arms from bending, so I brought the weight back down and tried to focus on isolating the lats.

Weighted Ab Rotation Machine (45 sec rest)

80 x 12/12
150 x 12/12
150 x 12/12

notes: This machine looked neat and I had some time so I tested it out. You set the seat to hit each side. hold the handles, keep your spine straight don’t slouch or hunch, don’t pull with your arms, and bring your hips through as you twist. 80 was way light, so I went up and it felt good.

Then I was out of time, so F it. Back home I went.

Being carb load day, I decided profit from it to do a morning session and an evening session with the trainer.

Was at the gym around 6 AM, and who do I see there? One of the deadlift ladies from yesterday. Training Back. Apparently, she trains Back every day… she is the CT Fletcher of backs. I thought I was awesome training it twice a week, apparently I have been schooled.

Superset Seated Military Press and Rotator Cuff Work (45 seconds rest)

95 x 12 / 15 lb DB taken through rotator cuff ROM 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO

notes: I like to do it standing, but both the racks were taken with people doing much cooler exercises (squats and deadlifts) so whatever.

Seated DB Power Cleans(30 sec rest)

15s x 15
15s x 15
15s x 15

notes: Getting more comfortable with my form, activating the shoulders, keeping the elbows high and exploding up. A few more sessions and I should be ready to move up in weight.

DB Twist Press (60 sec rest)

50s x 10
55s x 10
60s x 10
65s x 6
60s x 8
55s x 10
50s x 10

notes: My shoulder got DARN tired right about here.

Leaning Side Cable Raise (did 2 sets back to back no rest, rested 60 seconds, 2 more sets back to back)

20 x 15/15
20 x 15/15
REST
20 x 15/15
20 x 12/12

notes: I was going to do 3 sets back to back, but I got caught chatting with the daily back training lady after Set 2, so to balance it out I did another double set right after.

Rear Delt Cable Fly (30 sec rest)

55 x 15
55 x 11
55 x 13
33 x 15

notes: My rear delts just gave out quick on me on this one. The second set I was worn out, so the third set I tried to power through it, sensed I had lost both control and a good sense of the contraction, so I dropped the weight and did a 4th set and did it slow and tried to feel the squeeze.

DB Shrugs (30 sec rest)

95s x 15
100s x 12
100s x 10

notes: Always focusing on up and back, occasional holds at the top. Loving the veins on my arms on this one This gym doesn’t go higher than 100s, so I will have to either move to BB, or play around with higher reps and shorter rests. I just like using DBs for this.

Then I realized I had to head to work, so I took off.

Day of work, carbs carbs carbs!

Went to the studio to meet up with the trainer for some leg work.

Front Squats (to parallel, cross grip, 45 sec rest)

bar x 10
95 x 10
95 x 12
95 x 15
95 x 15

notes: Finally getting more comfortable with these. Trainer thinks my form is good enough for me to move up in weight, so yay.

DB SLDL (45 sec rest)

70s x 10
45s x 12
45s x 12
45s x 12

notes: I specially requested this variation because I can’t feel it properly when I do it on my own. After trying out the 70s, trainer wasn’t happy with my form and I wasn’t feeling it in my hams. So we dropped the weight bigtime and did it slow and low, and I felt the hams much better. She said my form was much better by the end, and hopefully I can move up in weight. Just like the front squats, I wanted to work on the movements I suckballz at, and DB SLDL is one of them.

Superset Leg Extensions, Vertical Leg Press, Foam Roller (rotated between the 3 without stopping)

160 x 15 / 6 plates x 25 / roller 5 minutes
160 x 15 / 6 plates x 25 / roller 5 minutes
160 x 15 / 6 plates x 25 / roller 5 minutes

notes: this is where the workout tanked. During the vertical press (which is MUCH harder than the 45 degree press, no 22 plates for me on the vert press, ROFL), 6 plates was going to be my warmup, and instead my left IT band tweaked on me and started popping and burning. So I spent 5 min foam rolling on the spiky foam roller, then back to extensions. We worked the foam roller into the work, and it chewed up a LOT of time, but I think I needed it.

unfortunately after this we had burned through the session, so I had to throw in the towel. Kind of an aborted leg session, sorry guys.

Still, a double workout day. Not gonna stop working hard because I know you all won’t!

Cut Day 81, Back, Biceps

headed out in the morning, tummy full of carbs with a day’s rest to do some weightlifting before work.

Bent Over BB Row (thumbless grip, rest varied, up to 45 seconds)

135 x 15
155 x 12
185 x 10
185 x 10
185 x 10

notes: Tried to keep my Trainer’s words in my head as I focused on bending over like a sloot and working that contraction.

Widegrip Pulldowns (thumbless, 45 sec rest)

180 x 10
180 x 10
180 x 10
195 x 10

notes: These were feeling good.

Superset DB Pullovers and Closegrip Seated Rows (60 sec rest)

70 x 8 / 135 x 15
70 x 10 / 150 x 15
70 x 10 / 165 x 15
70 x 10 / 165 x 15

notes: I tried to really slow the pullovers down and focus on straight arms and feeling my lats wind up like a spring as I lowered it, take my chest out of it. Consequently, my reps dropped a bit. Helped my rows feel more dialed in though. Used a wide enough attachment that my arms could clear my body as I pulled in – ribs out, chest proud, contract, grunt, repeat.

Lightly Assisted Chinups (assisted for 20% of BW, 30 sec rest)

6, 6, 6, 6

notes: warm up the biceps

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 12
110 x 12
110 x 12

notes: felt good, ready to go up in weight

Standing Hammer Curls (45 sec rest)

30s x 12
30s x 12
30s x 12
30s x 12

notes: my veins go down on me like a Tijuana prom date, but I managed to get some new ones popping on these sets. Slow and controlled, no swinging.

Preacher Curl Machine (30 sec rest)

80 x 11
70 x 13
60 x 12
50 x 14
40 x 15 + 5 gripless reps

notes: the problem with this machine is that it is slightly too short for my arms, which for some reason made the reps WAY harder around rep 11 or 12, lol. So I just kept dropping the weight and doing more, finally out of frustration on the 5th set, I let my hands extend PAST the handles and let the handles press against my wrists as I pumped out 5 more reps semi-pronated (hammer). This MIGHT have added to my forearm cramp later, HAHA. But at the time I was just glad to finally hit 20 on this stupid fkin machine.

post-workout cardio

25 min elliptical, varying resistance, high incline

I was jealous of the ladies doing heavy deadlifts next to me in the gym, will have to get back on that for a change of pace!

Cut Day 79, Legs

Last weeks impromptu leg workout went so well, thought I would do it again. Test out my wheels after that RMT session last night. Headed out at lunch for some quick work. Time to run the stack!

Leg Press (rest varies)

2 plates x 10 (rest for now is only long enough to add plates)
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 10 (rest now increases to a flat 60 sec)
16 plates x 10
18 plates x 10
20 plates x 10
22 plates x 8

notes: got in one more set over last week. thankfully not a lot of burning either in my IT bands. successful massage session!

Leg Extensions (45 sec rest between waves)

15 x 10 UP 30 x 10 UP 45 x 10
45 x 10 UP 60 x 10 UP 75 x 10
75 x 10 UP 90 x 10 UP 105 x 10
105 x 10 UP 120 x 10 UP 135 x 10
135 x 10 UP 150 x 10

notes: Ugh, had to get up and run away from the leg extensions after this! good quad finisher.

Prone Leg Curls (45 sec rest b/w sets)

15 x 20, 20 partials (top range of ROM)
30 x 20, 20 partials
45 x 20, 20 partials
60 x 20, 20 partials
75 x 20, 20 partials
90 x 20, 10 partials

notes: I knew it was time to stop when I couldn’t control the partials any more (they were sinking down to the bottom half of the ROM)

Sounds simple but I was dripping sweat and grunting hard! hundreds of reps (hundreds!), maybe 40 min in the gym, bing bang boom, done like dinner

Back to work for the rest of the afternoon. I can feel the fatigue in my legs even as I type this, hopefully some good leg DOMS tomorrow! def have some wicked chest DOMS today

Went to the studio in the evening and weighed me. 276! Woot! Whooshed 5 pounds last week! This more aggressive carb cycling is agreeing with me, and hot yoga seems to agree with me as well, will have to play those out and see where it takes me.

warmup 15 min stationary bike, slowly gearing up, keeping RPMs over 80, cranking the Megadeth. Dripping sweat uncontrollably near the end!

Superset Incline DB Press & Rotator Cuff Work (bench 2 slots above flat, 60 sec rest)

70s x 12 / 15 lb DB taken through ROM 12 times per arm
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO

Superset Incline DB Fly & Incline Pushups(bench same height as prev, 60 sec rests)

30s x 10 / 10 pushups
30s x 10 / 10 pushups
30s x 10 / 10 pushups
30s x 12 / 10 pushups

notes: Weight was light so held the stretch at the bottom for a second or two. For incline pushups we played with the Smith Machine bar, moving it up or down depending on how I was doing.

Superset Decline BB Press & Cable Crossovers (60 sec rest)

135 x 15 / 100 x 12
135 x 15 / 100 x 12
135 x 15 / 80 x 12

notes: We dropped weight on the last set b/c the trainer wanted to see me get some better contractions in, straighter arms, bigger squeeze, more man cleavage.

Incline skullcrushers (45 sec rest)

60 x 15
60 x 15
60 x 15

Unfortunately, we had to cut it short so I could make it to my massage!

Met with the deep tissue guy for some trigger point work on the lymph nodes. HURT LIKE A MOTHERRRRRRFUKKKKKKK

No joke. He WHIPPED TEH SHTT out of my neck, shoulders, rhomboids, lats, IT bands, calves. My left lat was sticky, my neck was sore, my right rhomboid was tight, my IT bands were burning, I walked in with a giant list of problems and he tortured me like a nasty ep of Game of Thrones. Groaning and whining throughout, and as I type this, my left shoulder is still pretty much dead.

Good week man! 5 pounds! Let’s keep pushing forward.

Cut Day 75, Back, Core

woohoo!  extra carb day!  headed to the studio after work for a session with the trainer, feelin carb’ed up!  and gassy!  let’s lift heavy and carpet bomb the studio!  grip it and rip it!

warmup 10 min elliptical

Closegrip Landmine Row (45 sec rest)

35+bar x 15
70 x 12
105 x 12
140 x 10
175 x 10

IMG_3926

notes:  I know how much the bar weighs, but I don’t know how much it weighs when you lift up one end only… so will just count the plates.  I stacked 35s instead of 45s because the diameter of the 45s would prevent me from pulling it in closer.

One Arm Thick Bar Landmine Rows (45 sec rests)

35 + bar x 10/10
70 x 8/8
70 x 8/8
70 x 8/8

IMG_3934

notes:  I am going to call it Thick Bar to convey the important detail that the part of the bar I grabbed in the pic was thick enough that I couldn’t close my hand around it!  This is a major detail.  My grip was working hard on these rows!  Didn’t feel comfortable adding more weight on.  Was a nice twist over the DB rows though, slightly diff angle, potential to go as high in weight as I like, and my grip can handle LOL

Underhand Pulldowns (45 sec rest)

140 x 12
150 x 12
150 x 12
160 x 12

notes:  Stupid beltfeed machine, always have to drop the weights.  Trainer wouldn’t let me add a plate until I could get through a set without swinging, kept me honest.

Standing Wide Cable Rows (elbows high, 45 sec rest)

160 x 15
180 x 15
200 x 15
200 x 15

IMG_3938

notes:  These were getting real juicy near the end, I enjoyed them!  Don’t lose your core or your balance or you will go flying forward with a crash LOL

Straight Arm Pulldowns (45 sec rest)

90 x 12
100 x 12
110 x 12
110 x 12

IMG_3940

notes:  I wanted to go up in weight again on the last set, but my trainer said my arms were starting to bend at 110 so she kept me there.  kept me honest.

planks from elbows 60 sec, 60 sec

IMG_3944

Having a spotter here is invaluable, to tell you to tuck your butt in, pop your back outwards, etc

Hyperextensions (serpentine, 45 sec rest)

15, 15, 15

IMG_3946

Last set especially felt nice and juicy on the low back.

And then off to home for more carbs!

Transition back into morning workouts complete!  I just needed one Noontime workout so I had ample time to recover.

Was in the gym by 6:20, rockin

Superset Standing Military Press and Rotator Cuff Work w DB (45 sec rest)

95 x 12 / 15 lb DB taken through Rotator Cuff ROM 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO
95 x 8 / ROTO

notes:  I stopped when my back was arching and I couldn’t push it up smoothly without stopping any more.  Sometimes my trainer makes me transition to a push press, but I wanted this strict, so I called it.

Seated DB Power Cleans (30 sec rests)

15s x 15
15s x 15
15s x 15

notes:  Don’t need to go heavy, just keep your elbows up!  Needed a few pauses in the last set, so I think the weight is good for now.

DB Twist Press (60 sec rest)

50s x 10
55s x 10
60s x 10
65s x 5
60s x 6
55s x 7
50s x 10

notes:  Work my way up, then back down, supinating the wrists.

Leaning Cable Side Raises (0 rest, back and forth arm to arm)

20 x 15/15
20 x 15/15
20 x 12/12

notes:  stopped when I couldn’t keep good form, forearm was drifting up.  All the while rockin out in the mirror to what was playing on the gym speakers:  Jody Watley – Lookin For a New Love (woohoo, 80s!)

Rear Delt Cable Fly (30 sec rest)

55 x 15
55 x 15
55 x 15

notes:  these were tough!  I could tell this wasn’t really a PR day for me.

DB Shrugs (30 sec rest)

90s x 15
95s x 12
100s x 10

notes:  pulling up and back, a few long holds in there, shortened the rests down, feeling good.

post-workout 25 min elliptical

Then off to work!  Drenched in sweat by the end, intensity was really there, focus, all that.  Feeling dialed in.

Had fantasies of working out this morning, but evening workouts always hit me hard, so when I woke up this morning everything hurt.  Everything.  Except my legs.  And even on my legs, my feet were in pain.

So I compromised, I moved the workout to lunchtime, went to the office gym, and improvised a quick and nasty legs workout just to test out how my feet feel.

45 Degree Leg Press (feet high and wide, 30-60 sec rest)

2 plates x 10
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 10
16 plates x 10
18 plates x 10
20 plates x 10

notes:  Just started out light and kept climbing.  When I went from 12 to 14 plates I increased the rest from 30 seconds to 60 seconds.  Felt good, some major burning on my IT Bands though, might need those RMT’ed.  On the positive note, my feet felt good!  I thought it was important to test them out in a relatively controlled environment like the leg press though.  If you count the warmups, it was 10 sets, sounded nice and even.

Leg Extensions (45 sec rests)

15 x 10 UP 30 x 10 UP 45 x 10, rest
45 x 10 UP 60 x 10 UP 75 x 10, rest
75 x 10 UP 90 x 10 UP 105 x 10, rest
105 x 10 UP 120 x 10 UP 135 x 10. rest
135 x 10 UP 150 x 7

notes:  Basically, run the stack (or try).  2 pre-exhausts followed by the main set, rest 45 seconds, keep the weight from the prev set as the pre-exhaust.  Basically just an attempt to run the stack, haha.  If you count all the pre-exhausts and warmups, it was 14 sets, which sounded awesome, even though half of them were pretty light, they ALL feel SORTA heavy by rep 30, LOL.

Prone Leg Curl (45 sec rest)

45 x 20, 10 partials (top half of ROM)
60 x 20, 10 partials
75 x 20, 10 partials
90 x 20

notes:  When it was time to do the partials on the 4th set, my body just said FUKK this and I lay there, lol.  So I knew I was done.

Whole thing took maybe 40 min, I showered, went back to work.  Quick and nasty!

Day 28:  Deplete Day / Back, Bi, Core

Chest DOMS!  Yayyyyyy, DARKNESS!!!!!!  I love chest DOMS

First day back on the Beta Test, already snapping on friends… let the drama ensue, LOL

After work headed to the studio with the PT.  My foot is injured (nasty gash on the bottom, don’t ask), and I had been limping all day, so didn’t want to put pressure on it.  So Leg Day was out.  Took pics, then time for Back Day!!

Barbell Rows (45 sec rest)

135 x 15
155 x 12
155 x 10
155 x 10
155 x 10

IMG_3890

notes:  Trainer wouldn’t let me go up in weight until my form was flawless, and it kept getting harder each set lol – 90 degree bend, pop that butt out, stop using your arms, control it.  Damn it, woman!  Let me lift in peace!  LOL.  Oh well, good form will help me grow.

Widegrip Pulldowns (45 sec rest)

130 x 10
140 x 10
150 x 10
150 x 10

IMG_3896

notes:  Stupid, stiff-ass rubber belt feed machine.  DIAF.  Still having issues getting good contractions.

Superset DB Pullovers and Wide hammergrip Machine Mid-Row (45 sec rest)

60 x 12 / 80 x 15
60 x 12 / 80 x 15
60 x 12 / 80 x 15
60 x 12 / 80 x 15

IMG_3898

IMG_3901

notes:  Got hammered a lot on my form to keep my arms totally straight on the pullovers, made this pretty challenging.  Was rewarded for my hard work with some solid contractions on the rows though, even if it was a bit light.

Australian pullups (30 sec rest)

10, 10, 10

notes:  Warming up the biceps

Cable Curls (45 sec rest)

100 x 12
110 x 12
110 x 12
110 x 12
IMG_3911

notes:  These always wear me the F out before my hammer curls.

Seated DB Hammer Curls (45 sec rest)

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

notes:  Trainer wasn’t happy with my form, so we dropped the weight and I did much better.

Superset Prone Straight Leg Raises and Reaching Crunches (30 sec rest)

12/12
12/12
12/12

notes:  ugh my core sucks!

Out of time at this point, headed for home!