Archive for April, 2014


This song was in my head during cardio, must have been on the radio recently. I am old.

Determined to put in some work today, I prepped for both a morning workout AND an evening workout. The Gym Gods were smiling on me and the boil water advisory was lifted, so the office showers were available, so I felt cleared to get all sweaty at work. Got in nice and early before my office filled up, and did a quick 40 min workout.

On a positive note, they finally installed the dual-station cable pulleys! Can now have more options, lots more!

AM Cows and Pigs Workout

Weighted Standing Calf Raises (30 sec rest)

75 lb DBs x 20
75s x 20
75s x 20
75s x 20
75s x 20
75s x 20

Smith Machine Seated Calf Raises (30 sec rests)

340 in plates x 20
340 in plates x 20
340 in plates x 20
390 in plates x 20
390 in plates x 20
390 in plates x 20

notes: Ugh, digs into my quads so hard!!!

DB SLDL (45 sec rest)

70s x 15
70s x 15

notes: This is unfortunately about when some random bozo started talking my ear off for the entire rest of my workout – following me into the change room, chatting with me while I showered… and himself not lifting an entire weight the whole time. Is he trolling for cawk? I do not compute the purpose of him entering my life to F up the intensity of my gainz.

Prone Leg Curl (45 sec rest)

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

notes: I couldn’t take this guy any more, hence why the actual workout was only 40 min, lol. If it was a public gym I would have told him to fukk off, but at the office? Ugh, parasite.

Worked away the whole day. split my 2 carb meals up into my post-workout periods, one after the AM, one tonight.

After leaving work, made it to the downtown chain gym. Gym was so busy I had to give up on the thought of supersetting multiple stations. Just did straight sets.

PM Chest, Triceps

Superset DB Incline Press and Rotator Cuff Work (bench one setting above flat, 60 sec rests)

60s x 12 / 15 lb DB taken through ROM 15 times per arm
60s x 12 / ROTO
60s x 12 / ROTO
60s x 12 / ROTO

notes: My shoulder felt sore and ****ty, so I lightened the weight and tried to get good reps.

Incline Flys (bench one setting above flat, 45 sec rest)

40s x 10
40s x 10
40s x 10
40s x 10

Decline Bench Machine (45 sec rest)

100 x 15
100 x 15
100 x 15
120 x 12

Pec Deck (fixed handles, 45 sec rest)

105 x 12
120 x 12
135 x 12
150 x 12
165 x 12
180 x 7

notes: these felt good, so I tried to get a good squeeze for a second or two at the top of the reps. The handles were fixed, so I often had to let my hands extend past the handles and just guide it with the butt of my hands or my wrists.

Incline Skullcrushers (30 sec rest)

50 x 15
50 x 15
50 x 15
50 x 15

notes: a 50 pound preset barbell was literally all I could find in that range the gym was so busy (they had 90s, but I can’t go high rep with that). So I dropped the rests down to 30 seconds, and tried to get some nice stretches and squeezes.

One Arm Kickback Cable Extensions (no handle attachments, just grabbed the anchor, no rest, back and forth arm to arm)

39 x 12/12
61 x 6/10
50 x 10/10
39 x 12/12

notes: 39 felt INTENSE! The pumped contractions on my triceps were so tight they felt like they would cramp if I squeezed too hard! So I raised the weight and had big problems getting them out, so I kept dropping the weight back down each set (with no rest). Once I got back down to 39, the contractions were once again BANANAS!!! For my extensions/kickbacks, I like to find the right distance from the machine and not bend over, just stand straight up and bring it back, holding the black rubber anchor tight in my fist.

Overhead Straight Bar Extensions (45 sec rest)

154 x 6
88 x 15
110 x 15

notes: thought this cable was in pounds… NOPE!! Kilos! Damn that was heavy, haha. Triceps felt a major pump by this point.

post-workout cardio 30 min elliptical

Then headed home! SOOOOO exhausted!!

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Cut Day 92, Back, Core

Wanted so fukkin bad to do a back workout this morning! But the office gym was not-so-tempting this morning. Boil water advisory in effect in the city… so if I can’t drink it, I don’t want to bathe in it. No thanks Jeff. Not gonna do a day of work fresh out of a spray of untreated sewage. And I sweat too much in my workouts. So no office gym workout.

This made me cranky. I ALSO had an evening session with the Trainer, so I requested we do Back instead of Legs. I must have caught her in a moment of weakness, because she caved

warmup 6 min stationary bike

Closegrip Landmine Rows (45 sec rest)

50 + bar x 15
75 x 15
100 x 15
125 x 15
200 x 8

IMG_4050

notes: I REALLY caught her in a moment of weakness, because she let me stack the quarter plates like poker chips on the last set and rock a few reps out with crap form! LOL As you can see by the pic, not so good form. But hey, all in the name of Supramaximal Training, saw in on Omar’s Youtube channel Burnin them last few fibers beeeeeeyatchhhhh!!! Poor form bropumps caused my PT to crack down on me on later movements, haha.

One Arm Landmine Rows (45 sec rests)

75 x 8/8
60 x 8/8
70 x 8/8
70 x 8/8

IMG_4062

notes: Not happy with my form, so we dropped the weight and earned it with better contractions.

Underhand Individual Cable Pulldowns (45 sec rest)

180 x 12
220 x 12
240 x 12
260 x 12

IMG_4063

notes: Real smooth action on these cables! Loving it!

Standing Cable Row (elbows high, 60 sec rest)

140 x 15
160 x 15
180 x 15
180 x 15

IMG_4068

notes: Lovin that smooth action!

Widegrip Straight Arm Pulldown (30 sec rests)

80 x 15
80 x 15
100 x 15
100 x 15

notes: Used a straight bar that connected the 2 cable pulleys. A lot harder keeping the 2 arms synchronized, but once I got the hang of it, the weight could go up a bit again.

Planks(from elbows, 30 sec rest)

60 seconds
60 seconds

IMG_4071

notes: Planks felt solid! Go go Adonis Belt! Which I assume is there… can’t see it, but F it, it still put in work! More of a Dionysius Fannypack, really

Weighted Hyperextensions (plate held in front, 30 sec rest)

25 x 15
25 x 15

Then I had to run off for my massage! Cranked hard on my hamstrings and my lats, they have taken a beating lately! My hams were like rocks, the poor RMT was working overtime!

Felt so crazy beat up this morning, just rolled around uselessly for hours. Got a few meals in me, headed to the gym for the early afternoon! Can’t stop, won’t stop!

But yeah, 4th day in a row, wasn’t looking to break any PRs today.

Superset Standing OHP and Rotator Cuff Work (60 sec rest)

95 x 12 / 15 lb DB taken through ROM 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 9 / ROTO
95 x 6

notes: Right after my 4th set, a young guy wanted to come in and do deadlifts, and I felt like a dikc holding up a rack while ppl were squatting and deadlifting, so I just cranked out as many good ones as I could on the 5th set, and didn’t go after any grinder reps, and folded up tent and let him have it. Made sure on every set to drive my head forward on the positive and pack my shoulders back and crush hard on my traps as well as my delts.

Seated DB Power Cleans (30 sec rests)

15s x 10
15s x 15
15s x 12

notes: Ugh, the rotator cuffs were tired today!

Twist Press (60 sec rest)

40s x 10
45s x 10
50s x 10
55s x 10
60s x 8
45s x 12
30s x 21

notes: I decided on these to do more of the lighter sets on the pyramid up, then on the pyramid back down drop the weight 25% each time and do AMRAP. I was really hoping to hit 30 reps with the 30s but by then… nope! Tired, not able to control the twist any more.

I should add that on these, I tweaked my form a bit – At the full stretch at the bottom I leave my palms facing each other (hammergrip), and this lets me bring them down a little deeper, past my ribcage, and get more of a stretch, deeper ROM.

Leaning Cable Side Raise (no rest, back and forth arm to arm)

17 x 15/15
17 x 15/15
17 x 15/15

notes: Silly kilo conversions.

Rear Delt Cable Fly (30 sec rests)

55 x 15
55 x 10
55 x 13

notes: tried to go slow and controlled. kept getting distracted by random dipsht who wanted to do his one leg SLDLs right next to me, and it kept killing my concentration and putting me out of position. Didn’t really have a good series of sets on these, didn’t want to power through them and stop using the right muscles.

DB Shrugs (30 sec rest)

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

notes: up and back, hold for a few seconds on the last rep. felt good!

post-workout cardio

30 min elliptical

And that was that! Felt a good rush of blood into my chest, was able to squeeze it in between the twist press sets and feel the aches!

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

Cut Day 88, Chest, Tri

Argh! The new office gym SUCKS! It has dumbbells, bench press, cambered bar, smith machine, prone curl, cardio machines. that’s it. back choices very limited, leg choices very limited. pretty weak.

I wanted to get in early and do some stuff, but it was my first day there and I couldn’t get access until other people showed up around 9 am. By then my boss was there and he wanted to work, so I had to push my workout off until lunch, even though I had a stomach full of pwo just percolating and going nowhere. Finally made it in at lunch.

Superset Incline DB Press and Rotator Cuff Work (bench one setting above flat, 60 sec rest)

35s x 12 / 15 lb DB taken through ROM 15 times per arm
50s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO

notes: That last set was a real grinder towards the end. My left shoulder was being a whiny ass hole, so I realized I had to take it easy.

Incline DB Fly(bench one setting above flat, elbows bent, 45 sec rest)

35s x 10
40s x 10
45s x 9
45s x 7

notes: Shoulder was still groaning quite a bit, had problems even pressing the DBs up to the start position.

Smith Machine Flat Press (constant tension staying in mid ROM, varied grip each set, 45 sec rest)

2 plates x 15
2 plates x 15
2 plates & 2 quarter plates x 8
2 plates & 2 quarter plates x 10

notes: thought it would be easier if I didn’t bring it all the way down to my chest, and a smith machine sounded safer, so I avoided lockout and just kept pumping them out with constant tension until I couldn’t any more. I varied my grip each set: in close the first set, out widest second set, brought my grip in one fingerwidth each following set.

Incline Skullcrushers (45 sec rest, bench one setting above flat, bring bar down to past head)

60 x 15
60 x 15
60 x 15

notes: realized I was running out of time and had to get back to work

one arm DB extension (30 sec rest after both arms)

25 x 12/12
25 x 10/10
25 x 11/11

And that was it, scraped up my sorry ass and went back to work. A disappointing session, but I did what I could.

Cut Day 87, Back

Let’s do it!  Cue the workout music.

All these Back workouts had me craving something different, so I put the word out looking for a DL buddy, and my PT kindly offered to join me Wednesday morning. I wanted lots of deadlifts, just to feel the movement again, and lots of assistance work. In order to keep the workout quickpaced, we shared the DL weight – low rep heavy work for her (4 or 5 reps), and high rep volume (10 reps) for me.

Deadlifts (double overhand, tap the floor, rest equals other persons set)

95 x 10
120 x 10
145 x 10
145 x 10
205 x 10
225 x 10
245 x 10

notes: These felt great! Glad to get back into some of these again, I missed them so bad I didn’t even mind doing 10 reps, much as I love low rep high weight.

Also VERY proud of my trainer! She hadn’t done DLs in months, hit a weight PR of 245 for 4 easy! (she used straps, I did not) I can definitely see 3 wheels in her future if she sticks with them. Here is her PR vid:

Parallel Grip Pulldowns(traded sets back and forth)

150 x 10
150 x 10
150 x 10
165 x 10

IMG_4009

notes: Time now for the assistance, keep the form tight, control the movement, get a good contraction.

I figured you would rather see pics of my trainer than me, so I worked the camera during my rests You’re tired of seeing my dumb butt, I know this!

Underhand Cable Row (traded sets back and forth)

135 x 12
150 x 12
150 x 12
165 x 12

One Arm DB Rows (traded sets back and forth)

70 x 15/15
70 x 15/15
70 x 15/15

IMG_4015

notes: I wanted to get a shot of her back working… but the booty just dominates!

Crossarm Pullover (traded sets back and forth)

55 x 15
77 x 15
99 x 15
99 x 15

IMG_4027

notes: Time to start isolating and finishing it off. Never done these before, fun!

Incline Bench Cable Pullover (traded sets back and forth)

72 x 15
83 x 15
83 x 15

notes: First time doing these too, the lat isolations are always hard for me to feel, but if I keep doing these I think they have potential to really get in there.

post-workout cardio

10 min Stepmill
10 min Elliptical

10&10, just like all the pros do

Workout felt fantastic! I really enjoyed that one. A good workout partner makes all the difference