Archive for February, 2015


Feb 28

Gotta admit, I spent most of Friday and Saturday on House of Cards, lol.  Sorry Gym.

Anyhoo, I don’t normally work out in the evenings any more, but I had to get it in.

Clean & Press (clean & press each rep, clean from the hang, 2 min rest)

45 x 3
95 x 3
140 x 1
140 x 3
140 x 3
140 x 3
140 x FAIL, rest 60 sec, try again
135 x 2
135 x 2

notes: My head just wasn’t in the game tonight. Maybe my triceps were still fried (they had been sore for 2 days straight now), and then after a few rough presses, I started losing focus and the clean started slowing down, then it all fell to chit. Even after lowering the weight to 135, I had to stop a set when I hitched on the press up, or if I ended up being forced to push press.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

30 x 20 / 8 over & backs
30 x 20 / 8
30 x 20 / 8
30 x 20 / 8
30 x 20 / 8

notes: kept the weight light and the rest low and tried to get lots of reps in, which just feels right for that area

Z Press (90 sec rest)

45 x 3
75 x 3
105 x 4
105 x 4

notes: the focus was still just not there for me. as I tried to press up, my hips started cramping up on me which threw me off and made me stop. next time I might try sitting on a rolled up mat to elevate my hips a bit.

6 Way DB lift (60 sec rest)

10s x 10
10s x 8
10s x 10

notes: these are starting to feel a bit better

For my Arm Fluff, I decided to try the “cannonball” workout that was on the main BB.com page, basically one long set with no rest where you pyramid up the machine until you cant keep up then you start over… and over… until you die, or whatever.

http://www.bodybuilding.com/fun/buil…ball-sets.html

Cannonball Set Bicep Machine (no rest, replace the pin, scribble a quick note as needed and keep going)

10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 6
10 x 8
20 x 8
30 x 8
40 x 8
50 x 6
60 x 4
10 x 8
20 x 8
30 x 8
40 x 4
10 x 8
20 x 8
30 x 5
10 x 8
20 x 8
30 x 6

notes: biceps were screaming! I realize I started way too light, even with max fatigue and pump, sometimes 10 pounds is just too light. My goal by starting on just the first pin was: it means you do more sets, and if on your next microround you go just as far as the last set, then stop.

So essentially, instead of stopping when I can’t do the first weight any more, I stop when I make it just as far as I did the last microround. I will never reach a point when I can’t curl 10 lbs on the machine, so instead I stop when I am just spinning my wheels.

Cannonball Set Tricep Machine (no rest)

10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 8
100 x 5
10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x FAIL
10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 4

notes: my elbow tendinitis is burning as I type this, so I should have done cable pushdowns instead of the machine. bah.

I realize in hindsight that this isn’t enough work for your arms. I realize that because 5 min after doing these massive cannonball sets, my arms felt fine again. I wanted to try it out and see how it worked, and that’s fine, but these are only good as:
a. finishers
b. pre-exhaust before the heavy work

notes: still, my arms were pretty pumped!! hundreds of reps on arms, lol

post-workout: 2.1 miles elliptical

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Feb 26

Thursday ‘nanigans.

My triceps are sore! WTF. was it the shoulder workout yesterday?? mmmk

My feet hurt as well, my toe joints are wrecked to chit. Cold weather, gout, fukoff I called an audible and scrapped the glute-ham workout today and did back in the early afternoon and some cardi-abs in the mid-afternoon.

afternoon Office-Gym Back

widegrip cable rows (60 sec rest)

125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

notes: Felt good, threw a few slow negs in there too. I wanted to really stretch my back on the negative to encourage that pump.

1 Arm DB Rows (90 sec rest)

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

notes: Tried a higher hand placement for my offhand. Did not like it, my upper back kept rounding. On the last few reps on each set, let my arm hang down deep and tried to stretch my back out.

Pulldowns (grip varies, 60 sec rest)

145 x 10 Widegrip
145 x 10 Underhand grip
145 x 10 Wide
145 x 10 Under
145 x 9 Wide
145 x 8 Under

notes: Stopped a set when it seemed like my arms were assisting too much.

My back felt pumped! Success! It felt filled with blood and big. I also noticed some extra pump size going on in the biceps, thank you Back Day.

Then back to work.

Left work, went to the trainer’s studio, more fun.

Late afternoon cardi-abs

no pwo! sacrilege!

1000 somethings of rowingmachine (miles? ya sure, 1000 miles of rowing. laps?)
10 minutes on the stationary bike

biceps were still pumped, trainer commented on them, lol

Abdominal Medley: 3 or 4 sets of this nonsense
one leg V sit-ups, 10 per leg
prone leg raises with someone pushing my legs down at the top, 12 reps
side to side crunches, 20 reps
push-through crunches, 12 reps

got in in the morning for some fasted cardio. shoulders after office hours

standing OHP (cambered bar, clean it from the hang to begin the set, 90 sec rest b/w sets)

45 x 5
75 x 5
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

notes: increased the rest and got through these a little better. I had a longer than 90 sec rest before the last set though (boss walked in and talked to me for a few minutes), so I will stick at this weight until I can blaze all 5 sets.

cable upright rows (60 sec rest, hold rep for a second at max contraction on each rep)

62.5 x 10
62.5 x 10
62.5 x 10
62.5 x 10
62.5 x 10

notes: I tried using cables this time. Could not find an attachment that put my hands out wide, so I used a v-bar and it felt a little awkward so I lightened the weight and tried to squeeze at the top on each one. That felt pretty good actually.

One Arm standing DB OHP (90 sec rest)

20 x 10/10
35 x 4/4
50 x 8/8
50 x 8/8
50 x 8/8
50 x 8/8
50 x 7/7

notes: Wish I could say I was stronger on these, but I increased the rest time as well this week. Well shee-it.

then I ran off so I could go watch the Hawking movie. I did not feel a pump on this workout, but my shoulders were sore after and it was a good workout, so maybe the extra rest time reduced the pump? dunno.

Feb 20, 2015

mid-morning session at the office gym.

power clean & press (clean from the hang, clean it and press it each rep, 90 sec rest b/w sets)

bar x 3
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

notes: getting the hang of these (pun!)

superset: face pulls and over & backs (used a light/medium resistance band for both, 45 sec rest)

20 pulls / 8 o&b
20/8
20/8
20/8
20/8

notes: I normally use cables for face pulls, but this felt good too. The gym was crowded, so I used what I needed to use.

Smith Machine Z Press (90 sec rest)

35 plate per side x 8
35 pps x 8

notes: the only barbell was being used for bench press. can’t hate on that, so smith machine was a compromise. it isn’t exactly the same exercise any more because I don’t need to stabilize the bar, but I am still using shoulders and subtracting leg drive.

6-way (60 sec rest)

10 lb DBs x 8
10s x 8
10s x 8

notes: shoulder still hurts, not as bad

superset: DB bicep curls and closegrip incline pushups (60 sec rest)

30s x 20 / 20 pushups
30s x 15 / 20 pushups
30s x 15 / 20 pushups

notes: I used the smith machine for the pushups because I could set my height and get my hands in nice and close. if I was less of a fat chit I could take my feet out far enough that I could dip my head down past the bar and really work the triceps, but no dice. Still, supersetting these made my arms nice and red and pumped! They didn’t hurt and they didn’t swell so bad I couldn’t use them, but they did get red and they did experience a nice pump

post-workout: 2.1 miles LISS on the elliptical

Feb 18, 2015

Another double workout day.

On top of that, am playing around with my carbs. Have overall dropped them down this week, but today I also loaded them up first thing in the morning (about 100g), then strictly got carbs from veggies all of my other meals today. so overall still a pretty low carb day.

Office gym both times. Did an AM workout, and after work, stayed late to do a PM workout.

AM Shoulders

standing OHP (cambered bar, clean it from the hang to begin the set, 60 sec rest b/w sets)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 5

notes: sheeee-it, felt weaker on these this week. screw you, cut.

upright rows (60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: these actually felt pretty good. in between sets, I stretched my front delts and squeezed my rear delts.

One Arm standing DB OHP (60 sec rest)

20 x 10/10
35 x 5/5
50 x 8/8
50 x 8/8
50 x 8/8
50 x 7/7
50 x 6/6

notes: I would stop a set when I was leaning back to much and losing the strictness. I think I have found a good weight for me for a bit.

post-workout cardio 1 mile LISS on the elliptical

then back to work. I felt a shoulder pump! Shoulders had lactic acid or pump or something, because I had problems using my arms on the elliptical for the first few minutes

PM Back

After work, back to the office gym. Not ready for the agony of pullups, so I substituted rows.

Widegrip Rows (60 sec rest)

105 x 10
115 x 10
125 x 10
135 x 10
145 x 10

notes: This cable machine is a heavy-ass beast. Weights feel heavier on here than on other cable pulleys. Just the way it is. On Set 5, I had problems keeping my elbows up, I kept wanting to bring them down to cheat. So I stopped there.

1 Arm DB Row (60 sec rest)

100 x 10/10
100 x 10/10
100 x 7/7
100 x 8/8
100 x 8/8

notes: Felt stronger on these this week! Up urs, cut

Pulldowns (grip varied, 60 sec rest)

145 x 9 widegrip
135 x 10 underhand
135 x 10 wide
135 x 10 under
135 x 10 wide
135 x 10 under

notes: didn’t feel a pump in my back today. boo

prone leg raises (30 sec rest)

20, 20, 20

I was going to do cardio, but my elliptical was taken, and 2 people had wandered in to chat and they were annoying as fuck, so I left.

Didn’t have a back pump, but my forearms and biceps looked pumped! Not the goal of a back workout, but still happy about that

Feb 16, 2015

Bum Day after work.

Glute Bridges (barbell, off the floor, short rest)

165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

notes: trainer is experimenting with where I push off of. not a fan of the floor. easier to get into position though

Stepback Lunge (60 sec rest)

30 lb DBs x 8 per leg
30s x 8
30s x 8
30s x 8

SLDL (60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
135 x 10

hyperextensions (30 sec rest)

12, 12, 12

notes: did lots of slow reps

post-workout cardio 2.1 mile LISS on the elliptical

Feb 15, 2015

Went down to the commercial gym with a lady friend for some deadlifts and squats. We could only carve out enough room for 1 bar and one patch of gym all to ourselves, so we took turns. I picked a weight that was appropriate for working sets for her, and I just banged out whatever reps I felt like.

Deadlifts (no shoes, rest equalled taking turns)

155 x 19
155 x 16
155 x 18
155 x 17
155 x 18
155 x 12

by then I had hit 100 reps and was out of breath, and my lady friend had just done 6 working sets, and wanted to stop badly. so we called it there. Does that count as cardio?

High Bar Squats (took turns, Romaleos)

135 x 6 (warmup)
135 x 10
135 x 9
135 x 10

notes: I could have done more, but she was reeeeeally ready to do something else, haha

Superset: Chest Dips & 1 Arm DB Press (took turns on the stations)

6 dips / 50 x 10 per arm
6 dips / 50 x 8 per arm
6 dips / 50 x 8 per arm
6 dips / 50 x 8 per arm

And that was that.

I just want to take the time to congratulate my lady friend for repping out 155 DLs pretty hard. Her form was spot-on, and an Asian dude beside us was mirin her DLs hard.  Total props!

Feb 14, 2015

Up urs V-Day

 

Well, I made it a really technical session tonight.

I wanted to get coached a bit on cleans, get some coaching on the Z Press. I did a bunch, got some footage, coach did a few sets, got some footage

We didn’t really track what I was doing, but I would roughly say:

power cleans (sort of a hang, from just below the knee)

bar for a few sets of 5
95 pounds for a set of 5
115 for a set of 5
135 for 3 sets of 3-5 reps

Z Press (butt on a small pad)
bar for a set of 8
85 pounds for 2 or 3 sets of 8
95 pounds for 2 sets of 8

tri-set: face pulls, over&backs, 6-way (30 sec rest b/w tri-sets)

30 x 20 / 8 over&backs / 10 lb DBs x 10
30 x 20 / 8 over&backs / 10 lb DBs x 10
30 x 20 / 8 over&backs / 5 lb DBs x 10 (tried a hammergrip, felt less painful)

post-workout: 2 miles LISS on the elliptical

Feb 12, 2015

 

Change of plans last-minute. I moved my more technical lifts until tomorrow, where my trainer can watch (and film). Today I worked late and busted out some cardi/abs

hanging knee raises

FAIL

notes: tried… just couldn’t hang my own BW right now, my right shoulder just gets too gnarly once my arm straightens.

prone leg raises (30-60 sec rest)

25, 21, 23, 20

Kneeling Rope Crunches (30 sec rest)

52.5 x 25
52.5 x 25
52.5 x 25
52.5 x 25

notes: MMC is hard for me on these, so I really try to emphasize the exhale and squeeze those upper abs within a small and tight ROM

cardio: 2.5 miles LISS elliptical

Feb 11, 2015

Double workout day!

AM Glutes/Hams

Got into the office gym in the AM to wreck my bum.

Glute Bridges (barbell, crosswise against bench, 30-60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

notes: Still getting comfortable with the MMC on these. For now, I keep focusing on trying to impregnate the ceiling.

Stepback Lunge (60 sec rest)

15 per leg
15
15
15

notes: no weight, just wanted to pump blood in there

Prone Leg Curls (60 sec rest)

120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

notes: Haven’t done these in a while, felt good, felt challenging.

Prone Leg Raises (30 sec rest)

16, 20, 12

notes: my hams and bum felt wrecked, so these were harder than usual.

post-workout cardio 1 mile LISS on the elliptical

then back to work. Not sure if I felt a ham pump… but it was hard walking up the stairs, lol! So maybe it was a pump or maybe I just smashed my bum to pieces.

PM Back

After work, I headed to another gym for more work.

Assisted Chinups (assist for 1/3 BW, rest varied between 30-90 sec)

10 hammergrip
2 widegrip… 3 hammergrip
9 hammer
7 hammer
8 hammer
8 hammer
6 hammer

notes: I had to share the machine with another dude, so the rest varied. I tried to do widegrip again… NOPE. My shoulder wasn’t having it, if I drop down past a certain point, it is no bueno. Rehabbin it slowly but surely.

1 Arm DB Row (60 sec rest)

100 x 6/6
100 x 8/8
100 x 8/8
100 x 2/2
100 x 5/5
100 x 8/8

notes: busy gym, had to move spots a few times. I started out with the weak side, and just matched the reps on my strong side. on set 4, I folded over a callus and crushed it, so that hurt like a bitch and I stopped.

Pulldowns (grip varied, 60 sec rest)

120 x 10 widegrip
120 x 10 closegrip
120 x 10 wide
120 x 10 close
120 x 10 wide
120 x 10 close

notes: felt some pump going on in my back! woohoo!

hyperextensions (30 sec rest)

15, 15, 15

notes: my low back was done for the day, so these hurt like a bitch.

After that, I took 10 min to stretch and release my low back: waterfall, spinal twists, “square” seated pose (yoga terms, don’t know how else to describe them)

post-workout: 1 mile LISS