Archive for August, 2014


 

 

OK. Today was SUPPOSED to be a day off. But I wanted more action. *itchy* So I took a quick heaping blast of pwo and headed to the public gym. Since traps are the new abs, figured I would do traps AND abs, and some arms just because.

I was a little nervous about trap work since I had just deadlifted yesterday, but resolved just to see how it goes and be very forgiving of myself. Good thing, because that trap workout sucked BALLZ.

pull-ups (assisted for 1/3 BW, 30 sec rests, grip varied)

9 widegrip
10 underhand
8 hammergrip
5 wide
7 under
6 hammer
4 wide
6 under

notes: warmed up, and hit the lower traps a bit

dumbbell shrugs (AMRAP, generous rests – around 2 min, pull up and back, used straps)

100s x 26
100s x 21
100s x 19

notes: Just wanted to pump them out. I thought I was just getting warmed up… turns out that’s all my traps had left, as I found out when starting the next exercise.

static barbell hold (straps, rest varied, grip varied)

405 x couple of seconds… (double overhand, rested 30 sec, tried again)
405 x couple of seconds… (crossgrip, rested 60 sec and tried to shake it off)
315 x 14 seconds (crossgrip, rest 60 sec)
315 x 9 seconds (crossgrip)

notes: WTF? I guess I was more worn out than I thought. Srsly?! I deadlift that much and I can’t just hold on to it? Admittedly I can’t remember the last time I did a static hold and it was weird using straps, but FUUUUUUUCCKKKKK. I was embarrassed, and gave up.

Overhead Shrugs on Seated Press Machine (one set only)

70 x 50

notes: this felt blessedly easy. wasn’t sure how high reps would feel, so maybe I was too conservative.

Arm Finisher

OK! Forget about traps, time to run the rack! Do 10 sets of curls, working your way up in DBs, then 10 sets of seated 2H extensions, working your way up with the DBs. Time to be a GIANT ARSEHOLE and put your hands on every dumbbell in a crowded public gym, hahaha.

(rest only as long as it takes to go find the DB and bring the last one back)

curls: 10s x 10, 15s x 9, 20s x 8, 25s x 7, 30s x 6, 35s x 5, 40s x 4, 45s x 3, 50s x 2, 55s x 1
extensions: 55 x 10, 60 x 9, 65 x 8, 70 x 7, 75 x 6, 80 x 5, 85 x 4, 90 x 3, 95 x 2, 100 x 1
curls: 10s x 10, 15s x 9, 20s x 8, 25s x 7, 30s x 6, 35s x 5, 40s x 4, 45s x 3, 50s x 2, 55s x 1
extensions: 55 x 10, 60 x 9, 65 x 8, 70 x 7, 75 x 6, 80 x 5, 85 x 4, 90 x 3, 95 x 2, 100 x 1

This turned into some unexpected extra trap work b/c of the constant loaded carries I was doing back and forth across the gym with the DBs to my seat and back for the extensions. Basically I was supersetting suitcase carries, LOL.

After 2 rounds of this, I felt like I was using too much English on the heavy curls and was taking too long to gather the testes to clean the weight up to my shoulder for the extensions, plus ppl were giving me dirty looks, so 3rd round I played with the baby DBs for the curls and used the tricep machine.

curls: 5s x 10, 7.5s x 9, 10s x 8, 12.5s x 7, 15s x 6, 17.5s x 5, 20s x 4, 22.5s x 3, 25s x 2, 30s x 1
pushdown machine: 10 x 10, 20 x 9, 30 x 8, 40 x 7, 50 x 6, 60 x 5, 70 x 4, 80 x 3, 90 x 2, 100 x 1

notes: even with no rest, the bicep curls in rd 3 were too easy. even though control was tight and got a good squeeze, felt too easy. tricep machine had a much faster turnaround, but could have gone heavier.

Roman Chair Straight Leg Raises (30 sec rest)

10, 10, 10, 10, 10

post-workout 20 min LISS on elliptical

I was destroyed after this! Grabbed a burger in the food court (its carb day again!) and headed home to take a much deserved nap. OK… NOW I feel like I need a rest day, hahaha.

9/27 Legs

 

 

I was not looking forward to this workout.  My quads felt deeply sore… not sore all over, but sore at the CORE of them, deep inside they were hurting still.  It had lessened over the past few days, but I didn’t feel 100%.  Today is carb day, and I had fries for lunch, and they didn’t sit well with me.  I was gassy, and had an upset stomach.  And at work I did something dumb, and am gonna get punished for it probably sometime next week.  Maybe.

The end result is my mind was screaming in my head “just go home and chill out.  work out tomorrow.  if you try and squat you will do horribly.  why have a bad session?”  Lots of negative self-talk.

I decided, OK, just do everything UP TO lifting the weight.  Then see how you feel.  Take your pre-workout.  Do your agility warm-up.  Visit the john.  And you know what?  By the time I got through all of that, I decided… F it – gonna lift the weight anyways and just grind it out.  I still wasn’t hyped for it, but I was committed at this point.

 

warmup:  DeFranco Agile 8

 

Squats (Romaleos worn)

warmup  (30-60 sec rest)

115 x 5

145 x 5

175 x 5

 

main (2-3 min rest, belt worn)

205 x 3

230 x 3

260 x 7

notes:  I had the number 7 in my head because that’s how many overhead presses I did yesterday, so I might have psyched myself out and only did 7 instead of more.  Oh well.

 

 

Assistance

Deadlifts (done barefoot, no straps)

warm-up (rest equalled time to change plates, double overhand)

160 x 5

200 x 5

240 x 5

main assist (2 min rest, crossgrip, belt worn)

320 x 5

320 x 5

320 x 5

320 x 5

320 x 5

 

Frig the ab work; packed up my poop and went home.

9/27 Shoulders

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

55 x 5 / over & backs w/ resistance band x 8

70 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Free Cable Widegrip Pulldowns (1-2 min rest b/w sets)

100 x 3 / 115 x 5

110 x 3 / 115 x 5

125 x 7 / 115 x 5

IMG_4937 

Assistance

Superset Bench Press and Pulldowns   (60 sec rest)

warm-up

70 x 5 / 115 x 10

90 x 5 / 115 x 10

110 x 5 / 115 x 10

main assist

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

 

ran out of time, that’s all folks!

9/27 Extra Arms

 

Today was supposed to be a rest day… but I got bored… So after my cardio I tried out an Arm workout.

 

pre-workout:  20 min elliptical

I wouldn’t call it LISS, I was dripping sweat by the end.

 

OK!  For arms, time to try something I had never done before – static holds.  Do 10 reps on one side while holding a contraction on the other side (for hammer curls it was a 90 degree bend, for kickbacks it was try to keep your arm extended and back).  So 10 reps on your left while you hold contraction on your right; then do 10 reps on your right while you do a static hold on your left; then do 10 reps with both hands at once.

I thought this would be cake…  It’s NOT!  This kicked my butt.  I had to keep dropping weight because I couldn’t control the weight and kept swinging it around just to get through the reps.

I think maybe this was too intense a workout to jump right into, I should have done some solid arm work first then used this as a finisher.

Oh, and did I also mention it was ZERO rest?  Do the bicep routine, then triceps, then go back to biceps.  Go back and forth for 5 rounds.  And die. 

Hammer curls:  40 x 10 left, 10 right, 10 twisting curls both sides (way too heavy!)

Pronated Kickbacks:  20 x 10 left, 10 right, 10 both

Hammer curls:  30 x 10 left, 10 right, 10 twisting curls both sides

Pronated Kickbacks:  15 x 10 left, 10 right, 10 both

Hammer curls:  25 x 10 left, 10 right, 10 twisting curls both sides

Pronated Kickbacks:  15 x 10 left, 10 right, 10 both

Hammer curls:  20 x 10 left, 10 right, 10 twisting curls both sides

Pronated Kickbacks:  10 x 10 left, 10 right, 10 both

Hammer curls:  20 x 10 left, 10 right, 10 twisting curls both sides

Pronated Kickbacks:  10 x 10 left, 10 right, 10 both

 

Now, I CLAIM zero rest, but in truth at regular intervals I was just staring into the mirror and panting while I tried to get my wind back.  It was rest day, and I was honestly already beat up.  But this was intense.

 

9/27 Chest

 

In the gym by 7 AM.  I just had the RMT work on my elbows last night, so I didn’t know how they were going to feel.  so I used elbow sleeves today after the warm-up.

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

90 x 5 / o&b

110 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (elbow sleeves for bench, 1-2 min rest b/w sets)

125 x 3 / 115 x 5

145 x 3 / 115 x 5

160 x 10 / 115 x 5

notes:  AMRAP set felt good, so time for Joker sets.

Joker sets – Superset Bench and Pulldowns (1-2 min rest, elbow sleeves for bench)

180 x 3 / 115 x 5

200 x 3 / 115 x 5

notes:  the 200 set was grindy, so I called it there and moved on to assistance.

Assistance

Superset Overhead Press and Widegrip Free Cable Pulldowns (no rest for warm ups)

warm-up

55 x 5 / 115 x 5

70 x 5 / 115 x 5

85 x 5 / 115 x 5

main assist (90 sec rest, elbow sleeves for press)

110 x 5 / 115 x 5

110 x 5 / 115 x 5

110 x 5 / 115 x 5

110 x 5 / 115 x 5

110 x 5 / 115 x 5

 

notes:  due to gym limitations, I had to use a cambered bar and clean it from the floor at the start of each set.  There is also only a few spots in the gym to press it with full ceiling clearance, haha.

After this, I was running out of time, and had to shower and go to work.  No time for direct arm work today, sorry!

9/27 Back

 

Got my trainer to work out with me today!  She has been focusing on running lately, but decided it would be a nice change of pace to lift heavy for a session.  Always cool to have someone in the pit with me 🙂

 

pre-workout:  Defranco Agile 8

Deadlifts (all barefoot, no straps)

warm-up (double overhand, 30 s rest)

160 x 5

200 x 5

240 x 5

IMG_4896

notes:  Les hit a strong double for 225!  Not bad for such a long break 🙂

main (belt, crossgrip,  2-4 min rest)

280 x 3

320 x 3

360 x 4

IMG_4905

 

notes:  Not my best session, back did not feel like it was all there for me today.  I think because of the fragile nature of this floor I had to really slow down my descents, which wore me out faster.

 

Assistance

Squats (Romaleos on)

warm-up (30s rest)

115 x 5

145 x 5

175 x 5

IMG_4912

main (1-2 min rest, belt)

230 x 5

230 x 5

230 x 5

230 x 5

230 x 5

IMG_4924

notes:  Les did a nice triple of 175!  This ran longer than our session, so she generously allowed me to continue while she moved on to her next client.  Even then, no time for abs.  It’s a beefy workload to get done in an hour, that’s for sure!

 

I got some food, then had a massage, then did 15 min of cardio.  And that’s a wrap!

8/27 Extra Shoulders

 

OK, this would be my third shoulder workout this week.  But in some ways, I was starving for some activity and it felt like forever.  I decided that instead of a heavy pushing day, this would be a pump-oriented, shoulder-health type of workout.  I went back to a John Meadows Pump workout I knew was sure to burn me out, and threw in an Arm finisher at the end.

 

Machine Press (hammergrip, 60 second rest, flex hard for 1 second at peak contraction)

50 x 12

70 x 12

90 x 12

90 x 10

90 x 10

90 x 9

notes:  good to get the shoulders warmed up

Superset Minor Chest Dips & Incline Rear Delt DB Flys  (60 sec rest b/w supersets)

10 dips / 10s x 20

10 dips / 10s x 20

10 dips / 10s x 20

10 dips / 10s x 20

notes:  these feel light and no big deal, but I know from past experience that this lays the groundwork for later devastation.  It all has to happen in order for max effect.  Please be aware that a “minor chest dip” means your arms stay straight and you just sink down into your scapulae, then flex up just using your chest muscles.

Flat DB Hex Press & Band Pull-Aparts (60 sec rest b/w supersets, flex pull-aparts for 1 second at peak contraction, keep constant tension on pull-aparts)

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

notes:  it’s at right about this time where the burning sensation starts to kick in.  I am groaning by the end of the pull-aparts, and that 60 second rest burns so bad, I can’t just let my arms hang down, I have to hold on to something and stretch my shoulders out.

Superset 6-Way & Over and Backs (60 sec rest, keep constant tension if you can!)

10s x 10 / 11… 4

10s x 7.5 / 9… 11

10s x 10 / 7… 9… 4

notes:  It is at this point where the burning in my shoulders is so bad, I am fighting failure.  The weights are nothing, but I can’t do 10 6-ways and 20 over and backs to save my life!  I kept failing and needing a second to take the tension off, and most of the time I had to stop because I needed that 60 seconds because my shoulders felt so weak.  But then about 5 seconds into my break, the burning would replace the weakness and I needed to stretch.  I almost needed to start the next set again just to make the burning go away.  You don;t need much weight to kill your shoulders, because this trashed me.

 

After taking 5 minutes to recompose myself, I went on to do my Arm Finisher:  3 bicep exercises for 5 reps each, then dropset the same 3 exercises again, then 3 tricep exercises 5 reps each then dropset the same 3 tricep exercises.  Then go RIGHT back to biceps again, ad nauseum.  Basically a neverending arm gauntlet for 5 rounds.  Zero rest.

Arm Gauntlet:  Twisting Curls/Hammer Curls/Pinwheel Curls, drop weight, repeat —> DB Skullcrushers, 2-Hand Extension, Pronated Kickbacks, drop weight, repeat

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 55 x 5 / 20s x 5 —> END

 

notes: whew!  The shoulder workout pounded my delts into dough.  You could make pizza out of my muscles, and this arm workout put the crust on that pizza.  Again, zero rest, constant repping.  Light weight sure, but by the end, that’s not noticeable.  My triceps could maybe have handled a little more, but in the interest of expediency, these were the dumbbells I could hoard to myself in a busy gym, and even then by the 5th round this guy was making sad faces at me so I let him have my 40 lb and used the 55 lb for the dropset extensions.

I like doing pronated kickbacks because I get a better contraction in my triceps over regular kickbacks.  Everyone is different, this is just what works for me.

post-workout:  20 min LISS elliptical, 70% resistance, 9/10 incline

 

8/27 Legs

I have an infection in my eyelid.  But it ain’t contagious, not affecting my vision, the medication is so topical that it won’t affect anything else I take, and so… where the weights at?  Let’s put in some work.

 

warmup:  DeFranco Agile 8

 

Squats (Romaleos worn)

warmup  (30-60 sec rest)

115 x 5

145 x 5

179 x 5

notes:  I used 5 kilo plates, so that is why the last set is such a weird number.

main (2-3 min rest, belt worn)

190 x 5

220 x 5

245 x 10

 

 

Assistance

Deadlifts (done barefoot, no straps)

warm-up (rest equalled time to change plates, double overhand)

160 x 5

200 x 5

240 x 5

main assist (2 min rest, crossgrip, belt worn)

320 x 5

320 x 5

320 x 5

320 x 5

320 x 5

 

After that, I was so gassed I gave up on extra ab work or cardio.  I had to head to the doctor to get my scrip anyways, time was short.

8/27 Shoulders

My eye has been hurting me lately, but I will be JWF (jolly well fucked) if I let it keep me from working out.

 

In the gym by 6:45 AM, hittin it.

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

55 x 5 / over & backs w/ resistance band x 8

70 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Free Cable Widegrip Pulldowns (1-2 min rest b/w sets)

90 x 5 / 115 x 5

105 x 5 / 115 x 5

120 x 9 / 115 x 5

notes:  stopped on the AMRAP set when I couldn’t press it up in one smooth motion any more.

 

Assistance

Superset Bench Press and Pulldowns   (60 sec rest)

warm-up

70 x 5 / 115 x 10

90 x 5 / 115 x 10

110 x 5 / 115 x 10

main assist

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

notes:  was having a hard time keeping a proud chest on the pulldowns, I was starting to cave forward, it was wearing me out!

 

No arm work for me today, am changing up my arm workouts a bit, every 4th day instead.

Rear Delt Finisher

Reverse Cable Flys (10 sets, 10 seconds rest)

5 pounds x 10 reps x 10 sets

notes:  not 5 pounds per arm, more like 2.5 pounds per arm… sounds wimpy but it works!!

 

post-workout:  20 min elliptical

8/27 chest

Back on the gains train!  So excited to be lifting as per normal again that I am even ahead on my schedule by a day!  Let’s hope this enthusiasm lasts the week, haha…

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

90 x 5 / o&b

110 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (1 min rest b/w sets)

115 x 5 / 95 x 5

135 x 5 / 105 x 5

155 x 10 / 105 x 5

notes:  this cable is heavy, so I found 105 was the right mix of weight and still being able to focus on the contraction.

Assistance

Superset Overhead Press and Widegrip Free Cable Pulldowns (no rest for warm ups to 60 sec rest)

warm-up

55 x 5 / 105 x 5

70 x 5 / 105 x 5

85 x 5 / 105 x 5

main assist

110 x 5 / 105 x 5

110 x 5 / 105 x 5

110 x 5 / 105 x 5

110 x 5 / 105 x 5

110 x 5 / 105 x 5

Arm Finisher

OK!  Arm workouts were getting sorta boring, so I decided to make it a wild card.  I will change the frequency (now every 4 days regardless of the main work), and will do one all-out “finisher” type routine.  I saw these routines on T-Nation, will be trying them out!

Superset DB Hammer Curls, Overhead Cable Curls, Closegrip Bench Press, Rope Pushdowns

Basically just go non-stop with 0 rest until I am forced to rest, then rest a minute then keep going!  If my reps fall apart completely I will drop the weight on the cables only.  The shorthand system:  H for hammers, O for the overhead curls, C for the closegrip press, P for the pushdowns

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P, no rest, restart

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P, no rest, restart

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P,

REST 60 sec…. I was dying!

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P, no rest, restart, drop weight!

25s x 10 H, 27.5 x 20 O, 115 x 10 C, 27.5 x 20 P, no rest, restart

25s x 10 H, 27.5 x 20 O, 115 x 10 C, 27.5 x 20 P, no rest, restart

25s x 10 H, 27.5 x 20 O, 115 x 10 C, 27.5 x 20 P, drop weight

REST 60 sec, I almost dropped the barbell on myself racking the closegrip and it freaked me out a bit so I took some time to clear my head

25s x 10 H, 22.5 x 20 O, 115 x 10 C, 22.5 x 20 P, no rest, restart

25s x 10 H, 22.5 x 20 O, 115 x 10 C, 22.5 x 20 P, no rest, restart

25s x 10 H, 22.5 x 20 O, 115 x 10 C, 22.5 x 20 P, no rest, restart

 

Done!  I know it is complicated to read, and it was complicated to take notes, but it was essentially an arm circuit:  2 bicep exercises, one slow, one fast, then 2 triceps, one slow, one fast

 

After this, I was WRECKED.  I had no energy for rear delts or cardio.  I showered, packed up my crap and went to my desk to get back to work, lol.