Archive for May, 2014


May 31 – Legs

Went to the gym today determined to do what I needed to do – time didn’t matter, take all day if you feel like it, just put in the work.

 

Giant Set:  Squats, One-Leg Leg Press, Lex Extensions (60-120s rest)

105 x 6 / 255 x 12 (each leg) / 120 x 25

130 x 6 / 255 x 12 (each leg) / 120 x 25

155 x 6 / 255 x 12 (each leg) / 120 x 25

170 x 6 / 255 x 12 (each leg) / 120 x 25

195 x 6 / 215 x 12 (each leg) / 120 x 25

220 x 6 / 215 x 12 (each leg) / 120 x 25

notes:  I used the same weight progression for the squats that I would use on 5/3/1.  I soon noticed on the leg press that my right leg was a lot weaker than my left, by Set 5 I had to drop the weight so my right leg could keep going.

 

Giant Set:  Deadlifts, 45 Degree Leg Press, Seated Leg curls  (60-120s rest, double overhand on DL for first 4 sets, then switch grip for Set 5 and 6, feet high and wide with feet pointed out for the leg press, lean forward on the leg curls)

155 x 6 / 10 plates x 12 / 120 x 25

190 x 6 / 10 plates x 12 / 120 x 25

230 x 6 / 10 plates x 12 / 120 x 25

250 x 6 / 10 plates x 12 / 120 x 25

290 x 6 / 10 plates x 12 / 120 x 25

325 x 4 / 10 plates x 12 / 120 x 25

notes:  So glad the gym wasn’t busy!  This workout ties up a LOT of stations… I was so tired by the end my back was rounding a lot on the last set of deadlifts, so I stopped at 4.

 

Superset Standing Calf Raise Machine and Dorsiflexion  (30s rest)

215 x 8 / 50 flexes

215 x 8 / 50 flexes

235 x 8 / 50 flexes

255 x 8 / 50 flexes

275 x 8 / 50 flexes

295 x 8 / 50 flexes

315 x 8 / 50 flexes

335 x 8 / 50 flexes

 

post-workout cardio:  30 min elliptical

 

Workout is very simple on paper, draining as HELL in practice.  I don’t usually do squats and deadlifts together, and as part of a circuit?  Nasty.  I came home and just lay on my couch for 4 hours straight, no lie.  I am gonna be dead tomorrow, I can tell.  Killer workout!

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May 30 – Arms

Hello!  Back to your regularly scheduled programming.

 

Superset Rope Pushdowns (hands together) and Seated Alternating DB Curls (palms up no twist, 4 reps per side at a time) (rest varies, go again when you feel like it)

72.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

notes:  72.5 on this cable machine was HARD!  Feels like 150 pounds on the Goodlife machine    o.O

 

Superset EZ Bar Curls and Bent Over Overhead Cable Extensions  (rest varies)

70 x 8      62.5 x 10, 5 partials (out of bottom ROM)

70 x 8      62.5 x 10, 5 partials

70 x 8      62.5 x 10, 5 partials

70 x 8      62.5 x 10, 5 partials

 

Superset Closegrip Bench Press and Reverse EZ Bar Curls  (rest varies)

115 x 15      40 x 15

115 x 15      40 x 15

115 x 15      40 x 15

115 x 15      40 x 15

 

And that was that!  Nice, quick, nasty arm pump!

Hi!  Sorry for the delay in putting my workout up.  these things can’t be avoided sometimes.

 

My routine has been changed up, in an effort to refocus on weight loss.  Too late to shred for summer, but goddamn it, I can be shredded for Halloween, ROFL!  5/3/1 goes back in the closet for now, just a little while!

 

May 26Chest & Shoulders

(about 60 sec rest b/w sets)

Giant Set:  Flat DB Press & Cable Fly & Incline TRX Pushups

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 20

notes:  I was sucking wind, this workout was already tough!

Giant Set:  Standing OHP & Strict DB Side Raise & seated Arnold presses

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

notes:  coolness went out the window, I was just trying to get through this

Giant Set:  unilateral flat DB press & unilateral RD cable fly & Upright Row (we tried a Cuban Press, but my rotators weren’t havin it)

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

 

was going to do cardio, but I went for a massage instead!  massage focused on calves, forearms, some shoulder and back.  my Right side is tight across the board, and I am being warned my back needs some extra TLC sometime soon.

 

Quite the opposite of TLC, May 27 was Back Day!

Right after work, headed to a backup office gym.  I thought it would be empty, sadly it was not, and juggling circuits got a little awkward.

(rest time between sets varied 20-60 sec, depending on waiting for someone)

Giant set:  Bent Over DB Row & Closegrip Pulldown & Straight Arm Pushdown

100s x 6/6     120 x 12     20 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

notes:  cable work got tough, but I grinded it out!

Giant Set:  Assisted Hammergrip Pullups & Widegrip Cable Row (hammergrip, elbows high) & Reverse Pec Deck (free handles)

6     100 x 12     50 x 25

6     110 x 12     40 x 25

6     120 x 12     40 x 25

6     130 x 12     40 x 25

6     140 x 12     40 x 25

notes:  pec deck was a little stiff at the start, but I got the hang of it.  hittin them rhomboids!  I could feel the work the RMT did the day before, left rhomboid was poppin and snappin!

 

post workout:  30 min elliptical, incline, resistance, music 🙂

 

 

Just keep working and grinding!  Keep at it dude.

Cycle 2 Week 3 Arms

My routine might be changing up very soon!  Enjoy the familiarity while it lasts 🙂

 

No workout buddy this time, ah well

 

Superset V-Bar Pushdowns and Cambered Bar Curls  (about 45-60s rest, follow each curl set with partials out of the bottom ROM)

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 6P

notes:  Upped the weight this week!  Got real tough on the curls!

 

Superset Hammer Curls and Pronated Kickbacks (about 45s rest; for hammer curls, do 8 full ROM then 8 partials out of bottom of ROM)

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

notes:  Upped the weight on these as well.  Felt great!

 

Superset Skullcrushers and Preacher Curls  (45s rest)

65 x 10 / 65 x 10

65 x 10 / 65 x 10

65 x 10 / 65 x 10

65 x 10 / 65 x 10

notes:  And I dropped the weight on these.  And went back to the bar for skullcrushers.  Preachers still tough!

 post-workout:  60 min Spin class!  Great cardio blast to top things off.

Cycle 2 Week 2 Legs

Back at the trainer for Leg Day!  It paid off immediately, because even though I didn’t get to do all the exercises I wanted to do, the ones I DID do saw me get pushed farther than I would have pushed myself… sign of a good coach!

 

Squats – (60-120s rest)

105 x 5

130 x 5

155 x 5

180 x 3

210 x 3

235 x 10

notes:  Huge improvement!  Was only gunning for 8 reps on the AMRAP, and Coach pushed me to 10!  Beauty!

 

Prone Leg Curls (45s rest)

90 x 6

90 x 6

90 x 6 DROP 65 x 8 DROP 40 x 30

notes:  Those drop sets were too easy, I need to go heavier.

 

Leg Extensions  (one continuous set)

180 x 8 DROP 150 x 8 DROP 120 x 8 DROP 90 single leg reps x 6/6

notes:  Did this instead of leg press, again could def go heavier!

 Lunges (30s rest)

stepback lunges x 10/10

walking lunges with 30 lb KBs x 10/10

notes:  Running short on time!

DB SLDL (30-45s rest)

75s x 8

75s x 8

75s x 8

no time for calves!  oh well, will do tomorrow.  squeezed hard for time, had to improvise.

It was time… time for the shoulder and chest workout that kicked my butt last week!  I got an extra day of rest in between my previous chest and shoulder day, got a nice empty office gym to myself, and got to work.

 

Superset Standing OHP and Over&Backs – (60-120s rest)

55 x 5 / O&B x 8

70 x 5 / OB8

85 x 5 / OB8

100 x 3 / OB8

110 x 3 / OB8

125 x 7 / OB8

notes:  Feeling good!  Still using the cambered bar, still cleaning it from the floor to start.  Stopped when I couldn’t press it up in one smooth motion – there should be no hitches.

 

Superset Weighted Minor Chest Dips & Incline Rear Delt DB Fly (30s rest)

25 x 10 / 15s x 20

25 x 10 / 15s x 20

25 x 10 / 15s x 20

25 x 10 / 15s x 20

notes:  I wished in my heart that this was only 3 sets, but I got stubborn and pushed my way through it.  Still need to rest a few times during the flys, I find them tough!

 

Superset Hex Press & Pull Aparts w/ Band  (45s rest, for the pull aparts, flex for 1 second at full contraction)

55s x 10 / 10 pullaparts

55s x 10 / 10 pullaparts

55s x 10 / 10 pullaparts

55s x 10 / 10 pullaparts

notes:  This is where I died last week.  got through it this week, but it was not easy.

 Superset 6-Ways and Over & Backs  (45s rest)

10s x 10 / O&B x 20

10s x 10 / O&B x 20

10s x 10 / O&B x 20

notes:  OK… I DIED during these.  It took a lot of gut check to do all 3 sets, though not as bad as last week.  My rotator cuffs were on fire after every superset!

 Most of this workout is foundational mobility stuff, but based on hard it burns, it is obviously where I need to be right now.  I still do presses for strength, but follow it up with some really healthy moves, that I will be thanking myself for down the line.

 

Decided I really wanted to get in some deadlifting today, so I split my workout into 2 parts:  dedicated deadlift session first thing in the morning, and Back Assistance at lunch.

AM Deadlifts – 6:30 yeahhhh boyyyyyy, grip it and rip it

(60 – 120s rest, double overhand until I broke 300, then mix grip)

155 x 5

190 x 5

230 x 5

270 x 3

310 x 3

345 x 6

365 x 1

385 x 1

notes:  Back was feeling great!  Swole, strong, wide, fired up.  After my AMRAP set, did a few more heavy singles.  Stopped after Set 8 because I didn’t feel like lockout was tight enough.  Plus you know… I had to go do my actual job.  For pay.  haha

 

Lunchtime Back Assistance

 

Landmine Rows (30s rest, coworker stood on the bar tip)

60 x 8/8

60 x 8/8

60 x 8/8

60 x 8/8

notes:  This is the only barbell, and my coworker needed it to do bench press.  So I made him keep it steady and busted out my sets fast.

 

Incline DB Pullovers  (45s rest, constant tension reps)

70 x 12

70 x 12

70 x 12

notes:  ROM is really short if you want constant tension, but it’s the best for me to really feel the spring getting coiled up in my lats.

 

Lat Stretchers  (30s rest, explosive reps)

37.5 x 8

77.5 x 8

97.5 x 8

97.5 x 8

97.5 x 8

97.5 x 8

notes:  First time doing these, I should explain.  Put a bench up against the cables, or pulldown station.  Put a foot against the bench to brace yourself, but stay standing, don’t sit down.  Use a closegrip handle and row the cable to your chest, then on the negative, let your head drop between your arms and STRETCH your lats out!  Feels great!  This cable station doesn’t go very high, so I made the reps explosive.

 

Seated good Mornings (30s rest)

bar x 12

115 x 15

then I helped my coworker get through the rest of his workout (which I wrote), then tada!  Done deal!  Back officially worked.

Cycle 2 Week 2 Chest

 

 

Bench Press and Assistance

Superset Bench Press and Over & Backs or mid row machine  (60s rest)

75 x 5 / O&Bs x 8

90 x 5 / OB8

110 x 5 / OB8

130 x 3 / Row 140 x 5

150 x 3 / 140 x 5

165 x 10 / 140 x 5

notes:  Gym was SUPER busy!  Had to wait 5 min for a Bench, but I was patient.

 

Machine Chest Press (45s rest)

150 x 8

160 x 8

170 x 8

180 x 7

notes:  feeling good, tossed in an extra set

 

Smith Machine Incline Press  (45s rest, constant tension reps)

2 plates x 6

2 plates x 8

2 plates x 8

2 plates and 2 dimes x 8

notes:  reps went up, tossed in an extra set

 

Twist Press  (30s rest)

50s x 10

50s x 10

55s x 10

55s x 7

notes:  My old friend is back, the twist press!  Dropped the rest down, tossed in another set.

 

Behind the Back Side Cable Raise (no rest, back and forth arm to arm)

15 x 12/12

20 x 12/12

20 x 12/12

Face Pulls (45s rest)

30 x 30

40 x 30

50 x 30

notes:  Brought the reps WAY up, and dropped the weight.  Felt good!

Cage Press (45s rest, explosive reps)

95 x 5

95 x 5

95 x 5

95 x 5

notes:  had to wait 5 min for it, but finally, a decent powercage!  Did real cage presses, and threw in some overhead shrugs at the end of every set just for fun, finish the traps off.

post-workout – 15 min cardio

Cycle 2 Week 1 Legs

Finally got around to legs!

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. –Henry Rollins

It was a heavy day.  I didn’t know if I could make it to the gym.  Life was weighing me down.  People run in and out of your life, some days they’re heavies, some days they’re lightweights.  Some days all your little problems weigh a ton, some days you never notice they’re there.  Some days you have all the support in the world, and some days you stand alone.  Your own little world is constantly in flux, and every piece of your castle weighs different amounts on different days.  It is frustrating.  You can’t rely on it.

Part of the trick of this 5/3/1 program is you are always pushing the weight up up up.  You have to trust in the math that this new, heavier weight, these new higher reps are within your grasp.  Some days the weights feel too light, and you have to trust that the warmups are correct, that the AMRAP set is right where it should be, and you need to be patient.  And some days you don’t feel ready for a heavy set, you feel unworthy, beat down, unenthusiastic.  Those days you need to trust the math even more than ever.

Not that I haven’t done 220 before, I have done it many times.  But the world was weighing me down today.  I didn’t feel ready.  I did NOT want to go to the gym.  I wanted to wrestle heavy feelings all day.  But I put my faith in the math, and that this day HAD to happen to chain together all the weeks to come, and that these sets HAD to happen, and that this weight IS the perfect weight for me.

But the walk to the gym felt heavy, I was positive every dumbbell, every plate would feel twice as heavy.  But when I got in, you know what?  Henry was right, 200 pounds is STILL 200 pounds.  Iron doesn’t change.  Even if it’s the only constant in my life right now, it IS the thing I can always rely upon.  The weight felt just like it did the week before, and the week before that.  Those squats, that feeling of being crushed under that weight and RISING BACK UP, it gave me confidence that I was still who I was, and the iron was my constant measurement.  It is my “ruler”, in so many ways 🙂

Squats and Assistance Work

Squats  (60-120s rest)

105 x 5

130 x 5

155 x 5

170 x 5

195 x 5

220 x 8

notes:  My core was going on the last set, so when I felt the abs trembling too much, I stopped the set.  Once I got through the squats, I felt confident enough to do all the assistance work too.

Prone Leg Curl (45 sec rest)

100 x 12

110 x 10

120 x 8 DROP 100 x 12 DROP 80 x 20

45 Degree Leg Press (constant tension reps, 45 sec rest)

18 plates x 8

18 plates x 8

18 plates x 8

18 plates x 8

notes:  some real grinder reps in here, major burning in my IT Bands.  Will stick at this weight for a while.

Hack Squats 1.25 ROM (30 sec rest which consists of stretching the quads; 1.25 meaning all the way down, only come up to barely parallel, drop back down, then come back all the way up, like you’re doing one and a quarter reps)

2 plates x 10

2 plates 2 quarter plates x 8

2 plates 2 quarter plates x 8 DROP 2 plates x 8 DROP 1 plate x 8

notes:  Brutal!!!  Had to put my hands on my thighs to get me through it, so will stick at this weight for a while.

BB SLDL (45 sec rest)

165 x 15

165 x 10

notes:  low back was just too burnt out, had to stop

Superset Donkey Calf Raise Machine and Dorsiflexions (45 sec rest)

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

200 x 10, HOLD 10, x 10, HOLD 10, x 10, HOLD 10 / 50 Dorsiflexions

notes:  Yay machine, no grip to fail me!  yesssss, just baby cow action

post-workout  15 min elliptical

Cycle 2 Extra Arms

ok, so this is out of order, I did this before Legs.  sue me!  been a while!  back at it!

 

 

We have a special guest – my friend Katie came to work out with me!  Yay!  Having company at the right time can push you through your workout.  We cut through this one at blazing speed!

Arms

Superset V-Bar Pushdowns and Cambered Bar Curls  (we traded back and forth, my superset was her rest; for curls do 8 regular full ROM then 10 partials out of the bottom of ROM)

IMG_4369

IMG_4375

110 x 15 / 70 x 8, 10P

120 x 15 / 70 x 8, 10P

130 x 15 / 70 x 8, 10P

130 x 15 / 70 x 8, 10P

IMG_4377

notes:  Getting a good pump going in my arms already!

 

Superset Hammer Curls and Pronated Kickbacks (traded back and forth; for hammer curls, do 8 full ROM then 8 partials out of bottom of ROM)

IMG_4379

40s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

notes:  I didn’t feel like I could control the 40s, so I dropped.  My first time trying pronated kickbacks (keep your palm facing the ceiling the whole time)… I like them MUCH better!!  I think we have a winner!!  ding ding!  goodbye regular kickbacks!

 

Superset 1DB Skullcrushers and Preacher Curls  (traded back and forth)

IMG_4392

60 x 10 / 70 x 10

60 x 10 / 70 x 10

70 x 10 / 70 x 7 RP 3

70 x 10 / 70 x 7

IMG_4403

notes:  This is where my biceps failed!  I couldn’t even control the negative any more, so I called it a day.  I had wanted to do skulls with a kettlebell, so I tried a DB instead… didn’t like it.  ROM was too small, DB kept getting close to my head.  BB next time, F it.  Katie was definitely feeling it, she couldn’t pick up the workout sheet off the chair by the end, her grip was gone, arms pumped!!

 post-workout:  25 min stairmaster

A nice and hard arm workout!  Great way to kick off my Saturday!