Archive for October, 2015


28 Oct 2015

Early morning workout. Got to jam out to the tunes of the nearby aerobics class.

High Bar Squats (Romaleos, no sleeves, 60 sec rests)

135 x 5
185 x 2
225 x 1
250 x 3
250 x 3

notes: this was an experiment in not using the knee sleeves or the belt. felt ok.

Stiff-Legged Deadlifts (60 sec rests, sock feet)

135 x 4
185 x 3
225 x 2
255 x 4
255 x 4

Swiss Bar Overhead Press (60 sec rests)

125 x 4
125 x 4

Superset French Press & DB Curls (60 sec rests)

75 x 6 / 25s x 7
75 x 6 / 25s x 7

Superset Pushups & EZ Bar Curls (60 sec rests)

5 / 65 x 6
5 / 65 x 6

Superset Leaning Strict DB Side Raise & Face Pulls (60 sec rests)

15s x 9 / 3 plates x 15
15s x 9 / 3 plates x 15

Walking DB Lunges (60 sec rests)

30s x 6 per leg
30s x 6

26 Oct 2015

Going to be a relatively low-work week. Will put in extra hours at work, do lots of cardio, get some massage in, just low volume on the weights. Kind of a deload, with maybe an extra cheat meal And I have a charity spin class on Friday (doin it for the kids, also doing cheat meals… for the kids)

warmup: slow neg side raises, Cuban presses

Bench Press (short rests)

95 x 5
135 x 3
160 x 5
160 x 5

Incline DB Press (60 sec rests)

40s x 13
40s x 13

Flat Fly (60 sec rests)

20s x 8
20s x 8

Bent Over Row (short rests)

135 x 5
165 x 6
165 x 6

Widegrip pulldowns (60 sec rests)

13 plates x 8
13p x 8

Then ran back to work (it was lunchtime)

After work, went to the RMT, complaining of knee pain. He thought my left leg was super tight all over, so he spent 60 minutes just doing hard nasty deep tissue on my left leg only. 60 min on just one leg. Really painful! Chilling at home now.

24 Oct, 2015

warmup: rumble rolled IT bands, adductors, piriformis

my knee hurts a lot lately during squats, and sure enough! when I hit the side of the knee during IT band rolls, the tightness is immediately noticeable. adductors were tight today too

[b]Deadlifts[/b] (2-3 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 1
*belt on*
325 x 7 @RPE9
325 x 4 @RPE9 (my knee kept tracking out on this set, felt dangerous)
325 x 6 @RPE9
325 x 6 @RPE9
325 x 6 @RPE9

squat warmup: dorsiflexions, TKEs

High Bar Squats (2-3 min rests, during those rests, I did more sets of TKEs)

*belt on*
185 x 4
225 x 3
275 x 7 @RPE9
275 x 6 @RPE9
275 x 4 @RPE9
275 x 7 @RPE9
275 x 5 @RPE9

Barbell Lunges (60 sec rests)

105 x 10 per leg
105 x 8
105 x 8
105 x 9
105 x 7

notes: my ass was dragging pretty hard by this point

Standing Calf Raise Machine (60 sec rests)

240 x 14
240 x 17
240 x 15
240 x 15
240 x 14

22 Oct 2015

Normally I would do this at the Strongman gym with the log press, but they wouldn’t be open until late. I can’t do 2 late nights in a row, so I had to make due with commercial stuff.

OHP with Swiss Bar (2 min rests)

62 lb bar x 6
112 x 3
137 x 6 @RPE9
137 x 8 @RPE9
137 x 7 @RPE9
137 x 6 @RPE9
137 x 6 @RPE9

Superset: French Press & DB Curls (2 min rests)

85 x 8 / 35s x 12
85 x 12 / 35s x 13
85 x 11 / 35s x 10
85 x 11 / 35s x 12
85 x 9 / 35s x 10

Superset: Pushups & EZ Bar Curls (2 min rests)

10 / 85 x 7
10 / 85 x 8
8 / 85 x 7
9 / 85 x 7
11 / 85 x 7

Superset: Leaning Strict DB Side Raises & Face Pulls (2 min rests)

25 x 7 / 3 plates x 15
25 x 9 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 6 / 3 plates x 20

notes: this cable machine felt really light for the face pulls, so I just focused on the squeeze at the top, and it still did the trick

post: 10 min LISS

Ugh, my internet is being a pain in the butt. Somehow I blew my data cap, and am now on bread and water for about a week so I dont pay an arm and a leg. Don’t know how often I will post updates until late next week.

I was on the phone arguing with my ISP for hours last night when I got home, so I got a really late start in the gym. Had to cut the workout short so I could get my meals in properly, then get a half-decent sleep before work the next day.

So, just the squats.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs, hamstring warmups

High Bar Squats (2-3 min rests, sleeves, shoes)

135 x 5
185 x 4
225 x 3
*belt on*
260 x 8 @RPE9
260 x 5 @RPE9
260 x 6 @RPE9
260 x 7 @RPE9
250 x 7 @RPE9
250 x 4 @RPE9
250 x 6 @RPE9
250 x 7 @RPE9

rushed home, stuffed food down my gullet.

Oct 20, 2015

Was coming down with a bug on Monday, so I took the night off and rested up.  Today felt a lot better, but I didn’t want to risk feeling bad in the evening (I tend to peak in the morning, and feel my worst in the evening), so I did my workout during the day at the office.

warmup: foam roll upper back, lats

Bent Over Row (2 min rests)

135 x 5
175 x 9 @RPE9
175 x 9 @RPE9
175 x 7 @RPE9
175 x 8 @RPE9
170 x 10 @RPE9
170 x 9 @RPE9
170 x 10 @RPE9
170 x 8 @RPE9

notes: I mark my RPE on this exercise not by not being able to do the ROM of the row, but at what point my form breaks down (being bent over) and I can’t fix it. Not trying to do half-standing row/shrug combos… unless I was doing a Karwoski Row:

Widegrip Pulldowns (2 min rests)

8 plates x 10
11 p x 5
13p x 17 @RPE9
13p x 19 @RPE9
13p x 14 @RPE9
13p x 15 @RPE9
12p x 15 @RPE9
12p x 17 @RPE9
12p x 11 @RPE9
12p x 15 @RPE9

notes: freehandle dual cable machine. no idea what 13 plates weigh on this cable setup, but its heavier than 130 pounds, prettttty sure. Or I am a massive wuss. Even odds.

Oct 18, 2015

Time to turn the RPE up to 9 this week, and add more volume.

warmup: foam rolled upper back, mid back, pecs; static pec stretch

Bench Press (2-3 min rests)

bar x 5, superset my warmup sets with slow neg side raises and Cuban presses
95 x 5
135 x 4
170 x 8 @RPE9, superset my first 4 sets with Blackburns
170 x 9 @RPE9
170 x 6 @RPE9
170 x 10 @RPE9
165 x 9 @RPE9
165 x 9 @RPE9
165 x 10 @RPE9
165 x 9 @RPE9

notes: I wanted to warmup my shoulder, but also wanted to get right into it, so I supersetted the mobility stuff with the bench work until my shoulder felt fully warmed up. By set 8 it felt good.

Incline DB Press (30 degree incline, 2 min rests)

60s x 11 @RPE9
60s x 12 @RPE9
60s x 13 @RPE9
60s x 10 @RPE9
60s x 9 @RPE9

notes: again, my shoulder groaned at the start, then warmed up during the sets.

DB Flat Fly (60 sec rests)

30s x 7 @RPE9
30s x 8 @RPE9
30s x 10 @RPE9
30s x 7 @RPE9
30s x 8 @RPE9

post: 10 min LISS cardio

Oct 17, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (SABOs, 2-3 min rest)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
320 x 7 @RPE8
320 x 5 @RPE8
320 x 7 @RPE8
320 x 6 @RPE8

notes: my reps dipped on the second set because I had my toes pointing too straight and my knee started groaning at me. My knee is just beat up these days, if I don’t keep my toes pointing out on DLs and squats, it tells me how it feels. I also don’t like sitting for too long any more. no Bueno.

High Bar Squats (2-3 min rests, SBDs, Romaleos)

185 x 4
225 x 3
*belt on*
270 x 6 @RPE8
270 x 4 @RPE8 *damn knees*
270 x 6 @RPE8
270 x 5 @RPE8

Barbell Lunges (1-2 min rests)

95 x 10 per leg
95 x 10
95 x 10
95 x 8

notes: realized when it was over that I was doing the wrong weight, I had meant to load it to 100. my damn brain was melted at this point.

Standing Calf Raises (60 sec rests)

225 x 18
225 x 18
225 x 16
225 x 15

Sorry for the absence!  I have been travelling for work.

This was a workout on the road. Drove 40 min to a gym out in some little hamlet. just cause it had a log, LMFAO. and then found out it had lots of KBs, no DBs. #gymlife

Log Press

100 x 4
120 x 1
130 x 9 @RPE8
130 x 9 @ RPE8
130 x 7 @RPE8
130 x 6 @RPE8

Superset: doublehand KB overhead extensions, and KB Curls

36 kg KB x 9 / 14 kg KB per hand x 10
36 kg KB x 7 / 14 kg KB per hand x 10
36 kg KB x 6 / 14 kg KB per hand x 8
36 kg KB x 6 / 14 kg KB per hand x 8

notes: it was getting late then, so I had to stop, and made the drive back to my hotel.

Oct 12, 2015

Happy Canadian Thanksgiving! A day off from work, but not a day off from the rest of my responsibilities

Still, I am thankful that I even have the flexibility in my life to do the things I want, even if they are taxing and challenging. Not everyone has that.

For this workout, I was conscious to not use my arms, so I went thumbless grip on every set. My arms were just hooks, and I tried to pull with the elbows.

warmup: foam roll upper back, spinal twists. I should or could have done more, but I was eager to start.

Bent Over Rows (2 min rests)

bar x 5
135 x 5
170 x 11@RPE8
170 x 10@RPE8
170 x 9@RPE8
165 x 10@RPE8
165 x 11@RPE8
165 x 10@RPE8

Widegrip Pulldowns (2 min rests, which consist of 60 seconds static stretches, 60 seconds relaxing)

80 x 5
120 x 5
160 x 13@RPE8
160 x 12@RPE8
160 x 12@RPE8
155 x 10@RPE8
155 x 11@RPE8
155 x 8@RPE8

post: 10 min LISS cardio