Archive for November, 2015


Nov 16, 2015

SUPER high on carbs as I type this. post workout meal was a cup of sliced cucumber, a bag of buffalo chicken jerky nuggets, half of a handful of jalapeno dusted peanuts, and 18 Golden Oreos… *throws up carblife gang signs*

This might well be a cry for help, lol

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions, dynamic ham stretches

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

135 x 4
185 x 3
225 x 1
*belt on*
245 x 7 @RPE8
245 x 8 @RPE8
245 x 7 @RPE8
245 x 7 @RPE8
245 x 6 @RPE8
235 x 7 @RPE8
235 x 7 @RPE8
235 x 7 @RPE8
235 x 7 @RPE8
235 x 6 @RPE8

Stiff-Legged Deadlifts (2 min rests)

135 x 5
185 x 3
245 x 8 @RPE8
245 x 10 @RPE8
245 x 8 @RPE8
245 x 10 @RPE8
245 x 9 @RPE8
245 x 9 @RPE8

Barbell Lunge (60 sec rests)

95 x 8
95 x 8
95 x 10
95 x 7
95 x 6

Nov 14, 2015

Might need a day off from the gym real soon. Just milking the last drops of my energy out.

Slept in, got to the gym late, no time to warm up.

Incline Press (2 min rests, 45 degree incline)

bar x 5
95 x 4
115 x 2
145 x 6 @RPE8
145 x 7 @RPE8
145 x 7 @RPE8
145 x 8 @RPE8
145 x 8 @RPE8
135 x 7 @RPE8
135 x 7 @RPE8
135 x 7 @RPE8
135 x 8 @RPE8
135 x 6 @RPE8

notes: yup, 10 working sets. I really shit the bed on this one though. First off, I am not used to this deep of an incline (this was a fixed bench), so my shoulder was a little tweaked by the whole experience. Then my wrists kept pinning back, I couldn’t keep them straight. I also didn’t have my wrist wraps with me, so I just kept focusing on my form, stopping a set when I couldn’t keep my wrists straight any more. bullshit.

Flat DB Press (2 min rests)

75s x 11
75s x 11
75s x 8
75s x 9
75s x 9
75s x 8

Strict Barbell Overhead Press (2 min rests)

bar x 5
95 x 3
115 x 9
115 x 10
115 x 8
115 x 8
115 x 7
115 x 6

notes: I stopped a set here when I started leaning back too much. I got some good cues from the rest of the club, my glutes weren’t staying tight and it was resulting in the lean back, and then I wasn’t pushing my head through on the ascent, and was instead staring at the bar and only pushing my head through at the end. Still, better than last week.

Nov 13, 2015

Afternoon office workout.

Bent Over Row (90-120 sec rests)

bar x 5
95 x 3
135 x 3
175 x 10 @RPE8
175 x 9 @RPE8
175 x 9 @RPE8
175 x 8 @RPE8
165 x 10 @RPE8
165 x 12 @RPE8
165 x 10 @RPE8
165 x 9 @RPE8

Widegrip Pulldowns (2 min rests)

75 x 10
115 x 5
165 x 10
165 x 10
165 x 10
165 x 11
155 x 14
155 x 13
155 x 12
155 x 13

notes: 165, my butt! heavy-ass cable setup. felt heavy for 165

no time for cardio, had to get back to work

Nov 12, 2015

Nov 11, I took off, Remembrance Day

I was also being a little wussy… I was NOT looking forward to volume squat day lol. but, I couldn’t put it off forever.

Nov 12

warmup: rumble rolled IT bands, adductors, piriformis

does putting on my knee sleeves count as work? my cavvvs are gettn huge. I might switch to knee wraps just to avoid stuffing the sausage casing that are my SBDs

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

135 x 4
185 x 3
*belt on*
240 x 10 @RPE8
240 x 10 @RPE8
240 x 8 @RPE8
240 x 10 @RPE8
230 x 8 @RPE8
230 x 8 @RPE8
230 x 8 @RPE8
230 x 9 @RPE8

notes: these were working me over by the end, I had a headache, and a mild urge to throw up. my low back was also pumped to hell. I took 5 minutes to roll around on the floor

Stiff Legged Deadlift (barefoot, 2 min rests)

135 x 5
185 x 3
240 x 6
240 x 8
240 x 7
240 x 8
240 x 8

notes: low back was pumped, once again, to all hell. could not walk right

Barbell Walking Lunges (60 sec rests)

90 x 6 per leg
90 x 6
90 x 7
90 x 7

notes: while I hate lunges, and suck at lunges, my big problem tonight was how pumped my low back was, just walking was awkward, much more so lunging. So I kept the rests short, and got it over with

Nov 10, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press (2 min rests, elbow sleeves, not strict)

80 x 5
120 x 12 @RPE8
120 x 11 @RPE8
120 x 11 @RPE8
120 x 11 @RPE8
120 x 10 @RPE8

notes: was having some tendinitis in my elbow, so the sleeves helped keep things tight

Superset: Skullcrushers & Barbell Curls (2 min rests)

70 x 14 / 60 x 12
70 x 14 / 60 x 12
70 x 12 / 60 x 12
70 x 15 / 60 x 9

Superset: V Bar Pushdowns & DB Curls (2 min rests)

90 x 8 / 30s x 12
90 x 11 / 30s x 11
90 x 10 / 30s x 11
90 x 9 / 30s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

22.5s x 20 / 60 x 9
22.5s x 17 / 60 x 12
22.5s x 16 / 60 x 13
22.5s x 17 / 60 x 11

notes: these two definitely compete with each other. when I did less reps on the upright rows, the face pulls went up, and vice versa

Its almost embarrassing how easy it is to just lose whole weekends binge-watching Netflix. Supernatural, Scream, Ash vs Evil Dead, Sleepy Hollow, Z Nation, Walking Dead… and that’s just me trying to keep up with the horror genre! If this is what old age is like, just decomposing on the couch watching stories… it is scary how comfortable it is :/

warmup: foam rolled IT bands, adductors, piriformis

Deadlifts (2-4 min rests, SABOs)

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

notes: not my best session

Good Mornings (90 sec rests)

160 x 9
160 x 11
160 x 9
160 x 10
160 x 9

Seated Calf Raises (90 sec rests)

70 x 15
115 x 17
125 x 18
135 x 13
135 x 14

notes: took me a few sets to find my working weight

Nov 8, 2015

So, Saturday workout was definitely not happening. It took me almost all of Saturday to feel back to normal again, I needed a rest day very badly. I did 30 min of cardio in the evening, and slept a lot during the day.

But, Sunday! Ready to head to the gym.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Incline BB Press (2 min rests, shallow incline)

bar x 5
95 x 3
140 x 11 @RPE8
140 x 12 @RPE8
140 x 11 @RPE8
140 x 11 @RPE8
130 x 14 @RPE8
130 x 10 @RPE8
130 x 11 @RPE8
130 x 7 @RPE8

Flat DB Press (2 min rests)

70s x 12 @RPE8
70s x 13 @RPE8
70s x 9 @RPE8
70s x 7 @RPE8
70s x 6 @RPE8

notes: chest was starting to run out of gas by the end

Overhead Press (strict presses, 2 min rests)

bar x 5
95 x 3
110 x 5 @RPE8
110 x 6 @RPE8
110 x 5 @RPE8
110 x 6 @RPE8
110 x 6 @RPE8

notes: I just didn’t have much left at this point, couldn’t crank out too many reps. Also, its been a while since I did strict presses. I clearly need to unfukk myself ASAP on these.

post: 10 min LISS

Nov 6, 2015

everything still aches from yesterday, but the GMs made my hammies more sore. After today, my forearms would be sore and cramping too. Total planetwide devastation. ELE, all over my ass.

I decided for this workout to do my shoulder work on the Smith machine. I can still go heavy, and if my shoulder tweaks I can dump it without risk.

Seated Smith OHP (2 min rests)

bar x 8
bar + 50 x 8
+70 x 8
+90 x 10 @RPE7
+90 x 12 @RPE7
+90 x 11 @RPE7
+90 x 12 @RPE7

Superset: Skullcrushers & Barbell Curls (2 min rests, skulls to top of head)

65 x 11 / 55 x 13
65 x 15 / 55 x 12
65 x 14 / 55 x 12

notes: it always looks silly in the mirror when I curl this long-ass bar with dinky 5 lb plates on each side. but then my biceps look awesome in the mirror, and it all becomes worth it

Superset: V-Bar Pushdowns & DB Curls (2 min rests)

13 plates x 9 / 25s x 12
13 plates x 11 / 25s x 12
13 plates x 9 / 25s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

20s x 22 / 5 plates x 20
20s x 20 / 5 plates x 20
20s x 18 / 5 plates x 14

notes: these were both working my traps, so they were exhausted by the end

I did this workout in the afternoon at the office. I worked another hour, finished my shift, came home. Collapsed on the couch for an hour. Could not move. Exhausted and sore. Not sure I will be able to pull my chit together for a Saturday morning workout.

Nov 5, 2015

Ugh, sore today. Everything hurts, including things that should not be sore, like biceps and hamstrings.

Just before my workout, got a text that my dad had chest pains and went to the hospital. They are thousands of miles away, nothing for me to do but go to the gym but keep my phone handy for when they have news. I didn’t find out until hours later that he has bad pneumonia, but nothing more potentially fatal than that. He still has bad lungs, so pneumonia is serious, but it wasn’t an embolism or some cancer-related thing, so we will take pneumonia gladly.

All of this silence and waiting meant I had kind of a shit workout, but better than sitting at home staring at the ceiling.

warmup: rumble rolled upper back, mid back, IT bands, adductors, piriformis

Deadlifts (SABOs, 2 min rests)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
325 x 6 @RPE7
325 x 8 @RPE7
315 x 7 @RPE7
315 x 5 @RPE7

Good Mornings (2-3 min rests)

95 x 16
115 x 20
135 x 18
155 x 10

Calf Raises on the Leg Press (2 min rests)

4 (45 lb) plates x 40
8 plates x 30
12 plates x 17
12 plates x 24

notes: no one cares how much you leg press, bra. But I was told to do calf work on the leg press, so I did.

Nov 4, 2015

I had minor shoulder surgery on the Tuesday, took the Tuesday off. But I am soooo bored, needed to train Wednesday Crossed my fingers I don’t pop any stiches!

warmup: foam rolled upper back, mid back

Bent Over Rows (2 min rests)

135 x 5
170 x 9 @RPE7
170 x 9 @RPE7
170 x 9 @RPE7
160 x 12 @RPE7
160 x 10 @RPE7
160 x 9 @RPE7

Widegrip Pulldowns (30-60 sec rests)

160 x 12 @RPE7
160 x 11 @RPE7
160 x 11 @RPE7
150 X 10 @RPE7
150 X 10 @RPE7
150 X 8 @RPE7

notes: I wanted to take longer rests, but I was working in with this other guy who set up base camp at the pulldown cables. No joke, he was there for like 40 min, just doing sets over and over with less than a minute rest. He got all pissy when I asked if I could work in, so I promised I would keep my rests short too. As long as I get my work in, I will force my way into someone else’s workout, no F’s were given tonight.

post: 10 min LISS

No stitches popped