Carb Load Day!  Roll out!


I felt like 2 workouts today. Got in to the office gym nice and early before anyone else was there and did some hams and calves. Easter came early because I had Ham for breakfast! Improvised to use what the gym had, such as it was.

Stability Ball DB Squats (stability ball in small of back against wall, down to parallel, 45 sec rests)

45s x 12
45s x 12
45s x 12
45s x 12

notes: This was just a warm-up, and a token morsel for my quads.

Standing DB Calf Raise (30 sec rests)

70s x 20
70s x 20
70s x 20
70s x 20
70s x 20
70s x 20

notes: Baby cows can take a lot of punishment, this warmed them up.

Smith Machine Seated Calf Raise (45 sec rest)

140 in plates x 20
210 in plates x 20
280 in plates x 20
280 in plates x 20
370 in plates x 20
370 in plates x 20

notes: Gym didn’t have a seated calf press, so I thought this was a good way to load weight with minimal breaks. Around Set 3 I realized how bad I needed a pad, digging into my thighs like hell! I threw a floormat in between there on Set 4 to save my legs. The settings on the smith machine also made it hard to wiggle my legs into and out of starting position.

DB SLDL (45 sec rest)

70s x 15
70s x 15
70s x 15

notes: Get a good stretch in there.

prone leg curl (45 sec rests)

45 x 30
45 x 25
60 x 20
60 x 15
75 x 15
90 x 10
105 x 10

notes: just pyramid my way up, going into a deep static squat in between rounds to stretch the hams out.

And then I had to rush to work so no one would miss me!

Carbs all day long, feeling good, was definitely ready for a second workout after work! Headed to a downtown chain gym on the commute back. Crowded as hell! Had to share stations rather often. Back and Bi’s. 3rd back session in 6 days! I decided to go relatively light and just keep it pumped and fresh, good contractions.

Bent Over BB Row (45 sec rest)

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

notes: bend over deep and squeeze hard. sounds like the Friday night of your dreams, right??

Widegrip Pulldowns (45 sec rest)

110 x 10
132 x 10
154 x 10
176 x 10
198 x 8

notes: A lot of the stations in this part of the gym were set up in kilos. I also noticed that this pulldown was dual-anchored! This is a good thing, much more stable and smooth, also doesn’t swing around after your set and smack tall people in the head, haha!

Superset DB Pullovers and Cable Rows

60 x 12 / 110 x 15
60 x 12 / 132 x 20
60 x 12 / 154 x 15
60 x 12 / 154 x 15

notes: more kilo plates on the rows, more dual-anchor action. I kept the pullovers light and really tried to focus on the feel of the connection between my serratus and my lats. Not a super strong MMC, but I will get there.

Assisted Chinups (30 sec rest)

20%BW assist x 6
20% assist x 6
14% assist x 4
14% assist x 5

notes: still too fat for a chinup. maybe one day!!!

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 10
116 x 11
116 x 12

notes: silly kilos. This bar attachment was also squeaky as hell and I felt self conscious using it.

Standing DB Hammer Curls

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

notes: nice and slow and enjoy the visible pump

Preacher Curl Machine (30 sec rest)

60 x 20
70 x 20
80 x 18

notes: this machine was much better than the other one, so it felt much more natural.

post-workout cardio

25 min trackmaster type elliptical, kept heart rate approx. 85% for 20 min, dropped to 70% last 5 min while I visually creeped all the PYTs in the gym dirty old man that I am.

Oof! I am worn out as hell. Kind of a pull day – hams, back, biceps

Advertisements