Archive for March, 2015


March 30, 2015

I had to make a presentation across town in the afternoon (thank you Moore’s for having a suit sale!), so I ended up being late to the studio for my apt with the trainer. my own fault. had to cut most of the workout out.

Push Press (short rest)

65 x 8
95 x 8
115 x 8
135 x 7
135 x 8

notes: I suck at these, so I am still just doing weight I could strict press, lol.

Abs

hanging knee raises x 10 then Bicycle Crunches on the bosu x 20 … 2 sets of that
V-Ups x 12 then side planks for w/e the F number of seconds then a bunch of Supermans… 3 sets of that

post-workout LISS on the elliptical

March 28, 2015

OK! My big news!

I started training at a Strongman gym! Hooray!

I was hooked up with a another person who trains there, a friend of a friend:

http://strongwomanaimee.com/

And we made plans to go there on a Saturday morning, when they trained events. Back door of a warehouse, down in the basement, lies a private gym, with axles and atlas stones and a weight room and squat racks and bench racks and a reverse hyper station and all that cool chit.

I was there with 2 other noobies, and we were shown how to do it, then we did it! Took turns, long rests.

Log Press: Clean it and Press it

80 lbs for 3 strict reps
about 3 sets of 100 lbs for 3 strict reps
a set at 130 lbs for 3 push press reps

notes: I need to work on my push press. I don’t do it like ever, and it made me lose my balance. The clean here is different than with a bar, you have to roll it up your chest. Once I got used to that, doing the clean felt fine.

Farmers Walks, going for speed, walk there, set it down, turn around, pick it up and walk back

1 set with 70 lb implement in each hand
2 sets of 110 in each hand
1 set of 120 each hand
1 set with the 130 lb implements in each hand
1 set of 150 each hand

Atlas Stones!
150 lb stone, lift it to the low platform, then the mid platform, then the high platform
1 set of 3 reps of the 170 lb stone on the low platform (how low? I don’t know, over 48 inches I think)
did the 170 lb stone one time each on the 3 platforms
1 set of 3 reps of the 170 lb stone on the mid height platform
210 lb stone… I failed the first 2 times on this one while I got my form down, then finally did 1 rep on the low platform

Arms were all scraped up and sticky from tack, chalk stuck to the tack, I felt great!

I would have taken pics, but when I mentioned it to the owner, he cocked his eyebrow at me, so I thought eh… let me become a regular member first, then I can take pics when it is less busy (it was full of ppl! small gym, with like 12 ppl in there, slamming stones, running with the axle, etc.)

Paid my drop-in fee, and am definitely about ready to commit to a membership!

I think working strongman events into my training will help propel me to the next level of gains.

March 25, 2015

I hate posting in this new format by the way.  Adding tags is just painful now.  Thanks WordPress.

Did some late afternoon work at the office gym. It was a brutal day, but I was able to get in a bit of gym work.

DB Flat Press (up to 2 min rest b/w sets)

25s x 5
35s x 5
45s x 5
(elbow sleeves on)
55s x 20
65s x 12
75s x 10
85s x 6
95s x FAIL
95s x 1

notes: I could feel from the start that intensity was just not there. Maybe it was the workday, maybe it was my 4th workout day in a row, who knows. But when I loaded the 95s up, they sunk deep into the bottom position, I lost the tension, and couldn’t get a rep. So I quickly reset and went again, but after the first rep, they sunk deep into the bottom position again and couldn’t get a second rep. So I decided F it, and moved on to something easier, like abs.

prone straight leg raise (30 sec rest)

20, 20, 20

cable crunches (30 sec rest)

62.5 x 20, 20, 20

post-workout: 30 min LISS elliptical

Then the office gym was about to close, so I packed it in.

March 24, 2015

Wanted to work out during the day, but I was getting totally slammed at work, and then had to come home and go pick up dry cleaning. So I went to the commercial gym for a mid-evening session. That place is totally RAMMED! Not the kind of place you do supersets, just stake out an area and use it until you’re done. Please give me an empty corporate gym any day lol

Smith Machine Bent Over Rows (explosive reps on the rows, 120 sec rest)

Bar + 110 x 6
+130 x 6
+150 x 6
+170 x 6
+170 x 6

notes: After putting 170 on the bar, the reps stopped being explosive, so I kept it there for a few sets.

Closegrip Seated Machine Rows (60 sec rest)

180 x 10
195 x 10
210 x 10
225 x 8
225 x 7

notes: This gym has a machine row station with a really smooth action, so I took advantage of that.

Around this time, I was reminded of why commercial gyms make me roll my eyes. There was this 19 yr old manlet, about 5’7, did a few sets of strict OHP, did really well to his credit, but then spent the next 40 min just roaming the gym, occasionally talking to his girlfriend on the leg press. He would often “buzz” me, perhaps hoping I would get out of his way. Sorry half my age manlet, don’t care.

Pulldowns (grip varied, 60 sec rest)

150 x 10 widegrip
150 x 10 underhand grip
150 x 10 wide
150 x 10 under
150 x 10 wide
150 x 10 under

Nice smooth action on this pulldown station as well. Me like.

It was getting late so I only did a little bit of cardio before packing it in. My right buttcheek/ham was sore, so I upped the resistance and the incline on the elliptical, and that made it feel better a bit. Did that for about 30 min I guess.

March 23, 2015

Went to the trainer’s. Real simple plan: weigh myself, take some measurements, then deadlift until my low back gets tired, then do some front squats until we run out of time, then do some cardio.

I went to the trainer’s from the office and realized I had forgot my pwo at home, but thankfully… I keep spares in my work desk, hahaha

I ate like shit over the weekend, so I didn’t see any changes on the scale, but my chest measurement is down 2 inches from last month! So that is good right? Lost fat in my back and shoulders probably.

I didn’t track the rest, I just did another set as soon as my trainer told me to. After a bit of whining, lol.

Sumo Deadlifts (switched up my usual crossgrip, in my socks)

205 x 10
205 x 10
205 x 10
205 x 10
205 x 10
205 x 10
205 x 10
205 x 8
205 x 10

low back was getting tired, and we still had 10 min left, so we moved on.

Front Squats (Romaleos)

145 x 4
145 x 4
At this point, my PT told me she wasn’t happy with my core strength, I kept leaning forward, so we lightened the weight a bit.
135 x 6
135 x 6
135 x 6

Out of time!

post-workout: LISS elliptical

nice and simple

March 22, 2015

can’t get enough of that shoulder work!

you may scoff at all of my shoulder days, but shoulders are my weak point, so it was a conscious choice. Starting to see more cuts than usual in my shoulders when I train now, and when I tested out DB flat press last week, it had gone up… which tells me that my road to a bigger bench lies through beefed-up shoulders So 2 shoulder days a week and only one chest movement a week seems to be ok for now.

Strict OHP (2 min rest)

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

notes: Progress! I could tell this was going to be a good day.

Cable Upright Rows (rope attach, 60 sec rest)

100 x 10
100 x 10
100 x 10
110 x 10
120 x 10

notes: Again, feeling good!

One Arm DB OHP (2 min rest)

25 x 10/10
40 x 5/5
60 x 8/8
60 x 8/8
60 x 8/8
60 x 7/7
60 x 6/6

notes: Some minor progress from last time! Although yes, I did up the rest. But still. Progress!

post-workout: LISS cardio

March 20, 2015

Finally, a warm day! I legitimately enjoyed walking outside. Please come here nao spring… my heating bills are ridiculous.

Kettlebell Cleans

Still rehabbing my shoulder.

Kettlebell Cleans

30 lb x 10 per arm
45 lb x 10/10
50 x 8/8
50 x 8/8
50 x 8/8

then we practiced just letting me hold the bar in the right position, as a way to prep my shoulder.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 8
75 x 7
115 x 6, 2 assisted reps
115 x 4, then 4 assisted reps

Shoulder Complex: DB front raises, side raises, bent over RD flys

I used the 12 lb DBs for these, my shoulder was tweaking like hell.

10/10/10
10/10/10
10/10/10

Abdominals: mountain climbers, leg raises, bicycle crunches

20, 10, 20
20, 10, 30

March 19, 2015

Got up in the morning, failed at fasted cardio, haha. Whatever, went to work.

Decided to drop my carbs down to negligible amounts today. Carbs only come from veggies today. As I write this in the evening, I feel pretty worn out. And hungry in a way that fats cannot fill, lol.

Late morning, off to the office gym. Got a few emails during that screwed up my rest times, but not too many.

Superset Smith Machine Bent Over Rows & DB Flat Press (explosive reps on the rows, wore elbow sleeves throughout, 90-120 sec rest between supersets)

Bar + 70 x 6 / 50s x 20
+ 90 x 6 / 60s x 15
+ 110 x 6 / 70s x 10
+ 130 x 6 / 80s x 6
+ 150 x 6 / 90s x 6
+ 170 x 6 / 100s x 4

notes: Shoulder felt pretty good, so once I got some clean reps on the 90 lb DBs, went on to the 100s! Yay! Finally using the 100s! My rest was pretty much just enough time to quickly change the weights, then rest 90 more seconds. If I got an email, it might have been longer but that might have happened only once. I like to control my rests obsessively

Superset Pronated Closegrip Cable Rows & DB Flat Press (wore sleeves, rest was 90ish sec)

145 x 10 / 90s x 6
145 x 10 / 80s x 6
145 x 10 / 70s x 10
145 x 10 / 60s x 15 (partial ROM presses, pump them out rapidly)
145 x 10 / 50s x 23 (partial ROM presses, pump them out rapidly)

notes: It was a dual cable station, and in order to put decent weight on I had to use a straight bar, so I pronated my grip, though I would have preferred neutral. Slowed down the negatives on the rows so I could really feel my back work. Once I was on the last few sets of presses, I just wanted to bang the reps out as fast as I could, so it wasn’t full ROM, just for the pump

Arms were feeling full and looking red!

Pulldowns (grip varied, 60 sec rest)

145 x 10 widegrip
145 x 10 underhand grip
145 x 10 wide
145 x 10 under
145 x 8 wide
145 x 10 under

After this, I was done. I had work to get back to, so I put off the cardio for another workout.

I had planned to do a second workout, but the low carb really hit me! So I worked late instead and caught up a bit.

Even as I type this, forearms are still cramping from pump! Great workout

Mar 17, 2015

Back from being sick!!

 

fasted cardio this am – about 30 min

just before noon, hit some shoulders

they have no rack in this gym, and my shoulders are still being weird when it comes to cleans, so I decided to be a puss and use the smith machine for now, lol

seated Smith Machine shoulder press (90 sec rest)

bar x 10
bar + 50 x 5
bar+100 x 10
+100 x 10
+100 x 8
+100 x 7
+100 x 5 DROP +50 x 7

notes: Ended the last set off with a quick drop set.

Cable Upright Rows (rope attach, 60 sec rest)

42.5 x 10
42.5 x 10
47.5 x 10
52.5 x 10
57.5 x 10

notes: This gym has heavy set of cables, so this was a good weight for me.

One Arm DB OHP (90 sec rest)

25 x 10/10
40 x 3/3
60 x 8/8
60 x 7/7
60 x 5/5
60 x 6/6
60 x 6/6

notes: Really went for this one. Increased the weight and decreased the rest from last week. Felt good!

Mar 13, 2015

Only had an hour with the trainer, so had to make it count.

Cleans

I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

30 lb x 8 per arm
45 lb x 8/8
50 x 8/8
50 x 8/8

notes: she was happier with my form near the end. not great, but better.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

20 x 10/10/10
20 x 10/10/10
20 x 10/10/10

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical