Archive for June, 2015


June 30, 2015

Don’t blame me for this one. If you work out in a gym with commercial music playing often enough, it gets stuck in your head.

AM Workout

Office remains bananas. I do what I can.

warmup:
– banded shoulder dislocations laying on stomach
– Y handcuffs
– kneeling thoracic extension and rotations
– static lat stretch

6-Way DB Raise (30 sec rests)

10s x 10
10s x 10
10s x 10

note: girl from office walked by, saw me working with the 10 lb DBs, gave me a sarcastic “have a good workout” with a smirk. BRB brushin the dirt off my shoulders. Cappin these delts, BEE-YATCH!!

Cable OH Tricep Extensions (60 sec rests)

32.5 x 20
37.5 x 20
37.5 x 20

Lying Cable Hammer Curls (60 sec rests)

37.5 x 20
37.5 x 20
37.5 x 20

post: 15 min LISS on the elliptical

PM Workout

After work, came home, ate food, napped, pooped, headed back to gym. mid-to late evening workout.

warmup: rumble rolled upper back, lats; rumble rolled armpits and the area over my ribs; shoulder capsule stretch; pec stretches; lat stretches; banded shoulder dislocations

Push Press (2 min rests)

bar x 5 strict
95 x 3 strict
135 x 1
*elbow sleeves and wrist wraps on*
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Standing 1 Arm DB OHP (2 min rests)

50 x 12/12
60 x 10/10
70 x 8/8
80 x 6/6
85 x 3/3

notes: I did these strict, no leg drive. Also no wraps. Best I have done with wraps and leg drive was an 85 for 5 or 6 reps (and I was fresh), so I was actually quite happy with this.

Z Press (folded up yoga mat under butt, 60 sec rests)

45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5

notes: I am gradually moving further and further off the yoga mat, as my hamstrings get more flexible. I am barely on it now.

DB Hammer Curls (60 sec rests)

35s x 12
35s x 12
35s x 8

notes: mild improvement

Leaning Cable Strict Side Raises (30 sec rests)

2 plates x 10/10
2 plates x 10/10
2 plates x 10/10

June 29, 2015

I TRIIIIED to do 2 a day! But work was being a fk’in ****. So my AM workout got interrupted a lot.

AM Workout

warmup: foam rolled upper back, lats, armpits; shoulder capsule stretch

Widegrip Pulldowns (30 sec rests)

95 x 15
95 x 15

AAAAND, I got called away to work. 10 minutes later, I was back in the gym.

Prone Leg Curls (30 sec rests)

90 x 12
90 x 12
90 x 12

AAAANND, I was called away to work again. That kept me busy for the rest of the day. Bastards!

PM Workout

warmup: rumble rolled IT bands, Adductors, Piriformis; seated Piriformis stretch; Terminal Knee Extensions (TKE)

Highbar CAT Squats (2 min rests, SBDs, Romaleos)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: weight feels like it moves a little faster each week

How do I link clips from IG? or from FB? uploading it to Youtube is boring and slow

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10p x 20
12p x 20

I was going to do GHR… but my low back was still a bit stiff from my mishap on Saturday so I said F it. In the butt.

Prone Leg Curls (30-60 sec rests)

60 x 12
70 x 12
80 x 12
90 x 8

notes: different machine than the AM one. This one, the 90 was harder.

Assisted Neutral Grip Pullups (45 sec rests)

8, 8, 6

Weighted Carries: Frame for 20m (65 feet) (60 sec rests)

100 x 20m
190 x 20m
280 x 20m
280 x 20m
280 x 20m
280 x 20m
350 x 20m
190 x 20m

notes: I had been carrying 200 for a while, so I was doing 280 and that felt good so I went for 350, then did a backoff set. Good stuff! Counts as cardio.

June 27, 2015

Today was both epic and not so awesome.

I went down to the Strongman Gym in the morning, to try out some implements I had not played with before. I pretty much just jumped in on what other people were doing.

Log Press

90 x 15
115 x 8

notes: I am no stranger to log press, I just thought it would be fun for a warmup.

One Arm DB OHP

I was able to borrow a more experienced person to watch me and give some tips on form. Well, he watched me for the first set, then I was kind of on my own, hahaha

22.5 x 10/10
30 x 10/10
40 x 10/10
50 x 10/10
thick 60 x 8/8
thick 60 x 7/7

notes: the 60 lb DB was actually what he was playing with, it had a thick handle and was awkward as fukk. Oh well, one day Circus DB you will be mine.

Car Deadlifts

Now for the epic part. They had a frame set-up outside, someone backed up their Honda Civic over it, and we went up to go lift it. I did not have my belt or the right shoes for it, so I just did it in my sock feet.

First attempt… NOPE, lol
They adjusted the pins and moved the handles further out. This makes it easier.
Second attempt, NOPE. But it budged a bit more. Have to edge my feet forward, lean BAAAACK, and press with the legs. I was warned not to overextend the lockout. I did not listen…
Third attempt… grind, grind, grind, YESSSSS!! Did it! But I overextended the lockout… the weight was now behind me… my back bowed BACKWARDS, and I got yanked down to the ground, landing on my ass.

I felt fine. But went to go do some prehab on my back, so I don’t wake up fucked up tomorrow.

As I sat on the grass, I realized the bottom of my left sock was shredded, and I had gravel embedded in my toes and sole. Sock shredded and bloody. Awesome.

I did some Rolls into a V Sit, to loosen up the spine. Then I did half-lotus sit for a while (like sitting crosslegged, except one leg stacks on top of the other). Then I foam rolled my upper back, and each lat. Then I lay lengthwise on the foam roller and did snow angels. Then I did a passive Yoga Waterfall pose with my legs up against the wall. Then I did kind of a wall-supported “Happy Baby” yoga pose. Then I did a wall-supported “dead pigeon” pose.

Yoga can be awesome for prehab and flexibility, glad I have it in my toolbelt.

I fucked off and went home. Napped on the couch.

Decided in the early evening to do my 2 a day workout, then sit in the hot tub. But the hot tub is still under maintenance, boo, lazy fuckin super.

PM Workout

Widegrip Lat Pulldowns (30 sec rests)

8 plates x 15
10p x 15
12p x 15
12p x 15
12p x 15

Leg Extensions (30 sec rests)

8p x 15
8p x 15
8p x 15

notes: should have started lighter and warmed up the knees. the first set was awkward

Leg Curls (30 sec rests)

4p x 15
4p x 15
4p x 15

Leg Raises (30 sec rests)

15, 15, 15

post: 15 min LISS

As I sit here, back feels damn tired. Crossing my fingers I don’t feel tweaked as fuck tomorrow.

June 25, 2015

Was able to switch the order today: big workout in the morning, then some light work in the evening.

AM Workout

With all the pressing on the menu, warmup would be a priority.

warmup: 2 Supersets of
1. DB Side Raises x 6, with 3 second holds at the top and 3 second negatives
2. Cuban Presses x 8
3. 1 Arm DB Shrugs x 20

Closegrip Bench Press: superset each set with a “YWT iso-hold”, laying on my stomach, hold my arms up in each position for 10 seconds
(60 sec rest after the YWT before another set of CGBP)

bar x 5 / YWT
95 x 5 / YWT
135 x 5 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT

notes: yar, 8 working sets. working out alone meant I had to burn through some energy unracking it, which sucked.

Incline DB Press (90 sec rests)

35s x 5
50s x 5
60s x 5
65s x 5
70s x 5

Flat DB Press (90 sec rests)

50s x 12
60s x 10
70s x 8
70s x 6
70s x 4

notes: by the time I got to the 3rd set, my shoulders were damn tired, so I kept the weight for the next few sets

V Bar Pushdowns (30 sec rests)

57.5 x 20
57.5 x 15
57.5 x 11

Decline DB Flys (30 sec rests)

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

notes: these don’t do much for my chest, but they warm up my shoulders a bit, so I focused on the stretch at the bottom

Full day of work.

PM Workout

Thought I could use the apartment crappy gym then chill in the hot tub, but the hot tub was under maintenance, so whatever.

warmup: none

Pec Deck (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15

notes: lightweight, but tired out my chest nice and good. pre-exhaust accomplished.

Bench Press Machine (extra-widegrip, 30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15

post-workout: 15 min LISS

Yay, no work! Prioritize rest and gym.

AM Workout: Small gym in an apartment complex. Weird, but I can make it work. Mostly a multigym/cable type set up, with some cardio machines.

warmup: nothing

Widegrip Lat Pulldowns (60 sec rests)

8 plates x 15
10 p x 15
12 p x 15
12 p x 15
12 p x 15

Straight Arm Pulldowns (60 sec rests)… really more of a push… well, you know what exercise I mean

3 plates x 15
4 p x 15
5 p x 15

Prone Leg Curls (60 sec rests)

4 plates x 20
4 p x 15

notes: heavy ass plates! made me self-conscious

post: 15 min LISS

PM Workout

warmup: nothing… lol, way to go back on my own word on the importance of warmup. Honestly, I got to the gym and ended up talking to an acquaintance for 10 min. So I warmed up my face.

Deadlifts (up to 2 min rest, sock feet)

160 x 5
200 x 5
240 x 5
*belt on*
310 x 3
310 x 3
310 x 3
310 x 3

notes: I haven’t been using chalk lately, and my calluses are KILLING me! Argh.

Deficit Stiff Legged Deadlifts (up to 2 min rest, belt on)

130 x 8
180 x 8
200 x 8
*belt off*
150 x 8

notes: calluses hurt…. I am dying. I miss you chalk. Come back to me.

Pallof Press (30 sec rests)

4 plates x 20/20
4 p x 20/20
4 p x 20/20

Ukrainian Deadlifts (60 sec rests)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

Closegrip Cable Rows (60 sec rests)

180 x 8
170 x 10
160 x 12

notes: my poor grip

June 23, 2015

Thoughts:
– gorgeoussssss day! loving the warm sun, finally!
– middle of the week stat holiday? thank you Quebec!
– with the 2 a day thing, I realize I am not taking in enough calories. I cant eat like before no mo, halfway through the day I felt shaky and my throat got sore and I am like oh chit, I need to stuff in more food. naps and eats are my best friends.
– that article on the main BB site from Joe Defranco is GOLD! I am going to try out all of those warmups, my shoulders feel like they are getting pounded every single day. Its like every day is prom night for my shoulders… So prehab and major mobility warmups will also be my friend.

AM Workout

pre: – resistance band shoulder dislocations laying on my stomach (this HURT so fukkin bad)
– Y Handcuffs
– Kneeling Thoracic Extensions
– Static Lat Stretch

6-Way DB Raise (30 sec rests)

10s x 10
10s x 10
10s x 10

2 Hand DB Overhead Tricep Extension (60 sec rest)

50 x 20
50 x 20

Lying Cable Curls (60 sec rest)

37.5 x 20
47.5 x 20

That was it! LOL Had to rush back to work. And eat food.

PM Workout

pre: Defranco Simple 6 Upper Body Warmup

Push Press (2 min rests)

bar x 5 strict
95 x 3 strict
135 x 1
*elbow sleeves and wrist wraps on*
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

Smith Machine Shoulder Press (90 sec rests)

bar x 8
bar + 50 x 8
+ 70 x 12
+ 80 x 10
+ 90 x 8
+ 100 x 6
+ 110 x 4

notes: love these so much more than DBs, at least for the hypertrophy aspect of it

Z Press (rolled up yoga mat under my butt, 60 sec rests)

bar x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5

notes: 125 set had a good grinder on the last rep, so I stopped there

Hammer Curls (60 sec rests)

35s x 12
35s x 10
35s x 8

notes: big jump from the 30s, lol

Leaning Strict Cable Side Raises (30 sec rests)

2 plates x 10/10
2p x 10/10
2p x 10/10

post: 15 min LISS

June 22, 2015

Time for an experiment. Going to increase my frequency to a 2-a-day, 5 days per week scenario. Light stuff in the morning, mostly isolation and burn sets, real work in the evening. Need to stay disciplined with my warmup and mobility work as well, prioritize my naps and eat lots of food.

So yea, gonna turn up the juice and see what shakes loose. Who knows, I might not even make it through one week of this. We will see.

AM Workout

pre: foam rolled IT bands, adductors, piriformis, foam rolled armpits, upper and mid back, stretched my shoulder capsules

Prone Leg Curls (60 sec rests)
60 x 12
90 x 12
105 x 12

Widegrip Lat Pulldowns (30 sec rest)
85 x 15
85 x 15
85 x 15

notes: nice and strict, no lean. Felt some residual tightness in my shoulders.

Smith Machine Glute Bridges (45 sec rest)

bar + 90 x 20
+ 90 x 20

post: 15 min LISS

Did a full day of work. Came home and passed out on the couch for 90 min. Not off to a good start! Rushed to the gym, but now it was late, so I had no time to warmup, and had to keep my rests short, even for the compound stuff. Shit. Right into it.

PM Workout

CAT High Bar Squats (Romaleos, SBDs, 60 sec rest)
150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: Tried to keep my back tight by pulling the bar down into my traps. I wasn’t well warmed up, so these didn’t feel as explosive as I wanted.

Leg Press (feet high and wide, toes out, 60 sec rests)

8 plates x 20
x 20
x 20

Glute Ham Raise (30 sec rests)

6, 10, 9

notes: pretty sucky at these, but at least my form is improving

Assisted Neutral Grip Chinups (assisted for 1/3 BW, 30 sec rests)

8, 7, 5

notes: felt rather weak on these

Loaded Carry: Frame (60 sec rests, walk 50m/164ft, with 2 x 180 degree turns)

200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m

notes: a 60 sec rest was the sweet spot for me on these. 2 min rest last week seemed too easy, but with 60 seconds, I could barely get through them without dropping it. Cool.

June 20, 2015

One last piece of misery before enjoying the weekend and the Fathers Day merriment.

Deadlifts (2 min rests during warmups, 90 sec rest during working sets)

160 x 5
200 x 5
*belt on*
240 x 5
300 x 3
300 x 3
300 x 3
300 x 3

notes: during the warmups, I took longer rests, and stretched out and released and warmed up my low back. Then reduced the rests for the working sets to up the intensity.

Deficit Stiff Legged Deadlifts (60-90 sec rests, belt stayed on)

130 x 8
180 x 8
200 x 8
140 x 8

notes: kept my belt on for these to support my low back a bit more. it worked, lol.

Pallof Press (30 sec rests)

4 plates x 20 per side
4 plates x 20 per side
4 plates x 20 per side

notes: this had the side benefit of warming up my sore shoulders a bit. and if I squeeze my pecs, I can get some soreness in the inner pec area

Ukrainian Deadlifts (60 sec rests)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

notes: getting better at the MMC on these, contracting the glutes properly makes this exercise so much more intense

Seated Cable Closegrip Row (30 sec rest)

150 x 12
150 x 12
150 x 12

notes: traded sets with a lady who was also using the station

June 19, 2015

Late afternoon office workout. My least favorite shoulder killers. Work on my weak points.

Closegrip Bench Press (2 min rest, superset with resistance band over & backs)

bar x 5
95 x 5
135 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

notes: yar, 7 sets at a working weight for me

Incline DB Press (2 min rest)

35s x 3
50s x 3
75s x 3
75s x 1… drop weight, decrease rest to 90 seconds
60s x 3
60s x 3
60s x 3

notes: I got sloppy with my form, and my shoulder tweaked a bit, so I dropped the weight 20%, and reduced the rests 25%

Flat DB Press (2 min rests)

50s x 12
60s x 10
70s x 8
80s x 4
80s x 4

notes: lots of pressing sets! Shoulders getting tired and cranky.

V Bar Pushdown (30 sec rests)

57.5 x 20
62.5 x 14
62.5 x 9 DROP 52.5 x 6 DROP 42.5 x 5

notes: double drop set on the last one

Decline Cable Fly (30 sec rests)

35 x 12
35 x 12
35 x 12

post-workout: 15 min LISS

Late evening workout. no warm-up, just try and get in and out and get home ASAP

Front Squats (2 min rest on working sets, SBDs, Romaleos)

bar x 5
95 x 5
*belt on*
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7

Block pulls (60-90 sec rest, set below knees)

180 x 5
*belt on*
260 x 5
300 x 5
*belt off*
200 x 5

Hanging Knee Raises (30 sec rest)

8, 8, 8

notes: needed to stretch out my sore shoulder

Cable Rear Delt Fly (30 sec rest)

2 plates per side x 28
2p x 16
2p x 14
2p x 14
2p x 11
2p x 14
2p x 3

notes: short rests, keep going until I hit 100 reps

Hyperextensions (resistance band, 30 sec rest)

15, 15, 15

post-workout: none