Tag Archive: ab roller


June 12, 2015

6 Days of working out in a row. Ready to die.

Relatively light session on Friday after work. Then off to party.

warmup: rumble roller on the IT bands, adductors, piriformis

Front Squats (Romaleos, SBDs, no rest on warmups, 2 min rest on working sets)

bar x 5
95 x 5
120 x 8
120 x 8
120 x 8
120 x 8

Block Pulls (bar just below knees, sock feet, generous rests)

180 x 5
215 x 5
255 x 5
285 x 5
180 x 5

notes: I kept writing emails and firing off texts like a jerk between sets, so the rests were probably like 3-4 min, haha. Its cool, my low back was the first thing to tell me that Day 6 was its limit – my low back was getting awfully sore.

Ab Roller (30 sec rests)

8, 8, 8

notes: Good way to punish myself for using the phone during my workout

Cable RD Fly (30 sec rests)

2 plates per side x 28
2p x 17
2p x 17
2p x 14
2p x 14
2p x 10

notes: The goal here was do as many sets as it took to hit 100 reps. Short rests. Much lactic acid.

Banded Hyperextensions (30 sec rests)

12, 12, 12

post-workout: 15 min LISS

Cut Day 16

The lack of sleep was kicking my butt all day, I was drifting through work like Homer Simpson driving home on a field of pillows. Just felt soft and squishy like a piece of cake all through the workout session, intensity negative 12. But I still did the workout. F it. in the butt.

I don’t care if I’m dying and on fire with radioactive herpes… my excuses can blow me… with a mouthful of birthday cake and a santa claus hat on. I ain’t skipping my workout.

warmup: foam rolled my IT bands, adductors, piriformis, then had a nap on the floor, lol

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Pulsing Side Planks

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

Circuit 2

SLDL to Bent Over Row to Ab Rollouts

135 x 12 / 135 x 10 / 12 rollouts

Row 1 min

135 x 12 / 135 x 12 / 12 rollouts

Row 1 min

135 x 12 / 135 x 12 / 12 rollouts

Row 1 min

notes: Changing it up a bit from last week.

Hamstring Curls on Exercise Ball (30-60 sec rest)

20, 20, 20

Weighted Reverse Crunches (lift hips in the air, hold MB between knees, rest 30-60 sec)

12 lbs x 12, 12, 12

post-workout 15 min LISS on elliptical

1/27 Legs

Real sleepy, just gonna post and crash.  First session with the Inzer belt though!  I think I have found a new partner in crime 🙂

warmup  DeFranco Agile 8

 

Squats (1-2 min rest)

warm-up

110 x 5

135 x 5

160 x 5

main (2-3 min rest)

175 x 5

205 x 5

230 x 10

 

Assistance

Deadlifts (60-90 sec rest)

190 x 10

190 x 10

190 x 10

190 x 10

190 x 10

Ab Wheel (30-60 sec rest)

10

10

10

10

10

Monday night I didn’t have a trainer session, not a full one anyways, so I went to the gym late-night Monday to make my own fun.  I need to start nailing down a new routine, now that my medical speedbump is behind me.  Short rests, alternating days between high reps and low rep slow negative drop set days, and more strength days with Leslie.  Keep the muscles guessing!  This might prove to be overcomplicated, but let me give it a try first, this buffet of gains!

 

Monday PM Legs and Abs (45 sec rest b/w sets)

A.  Hack Squats (feet low, quad focus, go DEEP and activate the glutes)

2 plates x 15

2 plates x 15

4 plates x 15

4 plates x 15

notes:  this was a brutal start!  I have gone heavier, but not so deep into the ROM.  Started sweating like crazy.

B.  Weighted Glute Kickbacks

80 x 15/15

80 x 15/15

60 x 15/15

60 x 15/15

notes:  right after the hacks, I was dripping sweat all over this station.  80 was too heavy, so I dropped the weight and focused on form.  Even still, my glutes were exhausted by the end.

C.  Seated Leg Curls:

100  x 15

110 x 15

120 x 15

120 x 15

notes:  I have a tendency to lean back in this when it gets hard, which makes the contraction easier, so I really tried here to sit totally upright and just squeeze the hamstrings.

D.  Prone Leg Curls:

80 x 15

90 x 15

100 x 15

110 x 15

notes:  I kept my pelvis pressed into the pad, but propped up on my elbows, to try and make it more difficult.

E.  Stability Ball Crunches:  25, 25, 25, 25

F.  Stability Ball Forward Roll:  17, 17, 15, 15  (easier than the Ab Roller but still hard!)

G.  Weighted Double Crunch Machine:  95 x 20, 20, 20, 20

H.  Cardio 35 min of Elliptical, varying speed

 

notes:  This workout was nasty!  I was totally wrecked by the end.  Shows I have been away too long from the legs, and am long overdue to going back to short rests and tight form.

 

Tuesday I was way too wasted to have a morning workout, so I saved my workout until after I was done work.  The plan here would be slow negatives, drop set finishers.

Tuesday Chest and Biceps (4 sec negative on EVERY set or dropset, 45 sec rest b/w sets)

A.  Smith Machine Flat Press:

warmup;

215 x 8

215 x 8

215 x 8

215 x 7 DROP 165 x 7 DROP 115 x 10

notes:  this felt slightly too heavy, I could control the negative, but my form was a little rough.

B.  Incline DB Press:

100 x 8

100 x 8

100 x 8

100 x 8 DROP 80 x 10

notes:  After the Smith Press, I went a little lighter for the incline, and I think I actually ended up going too light, the drop set was way too easy so I ended it early.

C.  DB Flat Press Fly (flat press the DBs up, but then negative in a Fly motion)

100 x 8

100 x 8

100 x 8

100 x 7 DROP 80 x 5 DROP 60 x 6 DROP 40 x 8

notes:  on the other hand, this weight was PERFECT, the drop sets were super hard like they should be.  First time doing a mix of fly and press, it was fun!

D.  Superset Pec Deck and Pushups

120 x 5 & 4 pushups

105 x 8 & 5 pushups

105 x 8 & 5 pushups

105 x 8 DROP 75 x 10 & 5 pushups

notes:  my chest was fried by this point, could not do any pushups at all haha

E.  Preacher Curl Machine: (widegrip)

70 x 8

70 x 8

80 x 8

90 x 8 DROP 70 x 8 DROP 55 x 10

notes:  squeeze at the top for dat bicep peak! Weight too light, was too easy the drops.

F.  Seated Dumbbell Curl:

80 x 8

80 x 8

80 x 8

80 x 8 DROP 60 x 3 DROP 50 x 5 DROP 40 x 7

notes:  the weight was just right here, the drop sets were MURDERRRRR!!!

G.  Cable Curl: (closegrip)

80 x 8

90 x 8

100 x 8

100 x 8 DROP 80 x 6 DROP 60 x 10

notes:  I was so traumatized by the dumbbell curls I started off lighter here and worked up.

 

notes:  I had a tremendous pump in my chest and biceps going after these sets!  It was every guy’s magic moment, walking around with swole chest and biceps, haha.  No selfies though, not my style, sorry.

 

Those were my workouts for Mon and Tues!  How’s it going with you guys these days?  Ready for the cold weather?  Wintertime Bulk?

Time to get back on the horse.  I was going to work out on the weekend, I really was!  Then my energy just crashed and I pretty much slept all weekend.  Woops!  So Monday I was determined to get back into it.

Started off Monday with an early morning shoulder workout

Monday AM Shoulders/Calves/Abs (45 sec rest)

warmup – rotator cuff warmup

seated dumbbell shoulder press:  50 x 10; 70 x 10; 100 x 10, 10

side raise machine:  50 x 10; 70 x 10; 100 x 12, 12, 12

standing dumbbell front raise hammergrip:  20 x 10; 50 x 12, 12, 12

cable side raise:  30 x 10 plus 3 heavy negatives, 30 x 10+3, 10+3

widegrip upright rows (30 sec rest):  50 x 15, 15, 15, 15, 15, 15, 15

Superset Leg Press Calf Raises and Roman Chair Knee Raises (no rest, back and forth station to station):  8 plates x 20 calves and 15 abs:  20 & 15, 20 & 15

Cardio 15 min

 

notes:  I haven’t done dumbbell presses in a while but they felt good!  My left shoulder felt real sore on those side raises though.  By the time I was trying to do those heavy negatives, I had nothing left for side delts.  Upright rows felt great!  Shoulders and upper chest and traps are coming along I think, based on what I saw in the mirror.  Not much time after that before work so I did calves and abs with no rest then a short cardio session.  Off to work!

 

After work I headed to the studio for a session with the trainer! Fullbody compound time!

Monday PM Fullbody (45-60 sec rest)

Cardio 10 min warmup

Bench Squats:  185 x 8, 205 x 8, 225 x 8, 8

IMG_2832

Standing Military Press:  95 x 8, 8, 8, 8

IMG_2834

Smith Machine Bench Press: 225 x 5; 205 x 8, 8, 8

the bad form that forced me to drop weight

the bad form that forced me to drop weight

Assisted Pullups (varied grip):  8, 8, 9, 9

Barbell Curls:  65 x 8, 8, 8; 75 x 8

IMG_2840

Ab Roller:  8, 8, 8

notes:  Yay getting better at squats!  Finally 2 wheels!  I feel myself starting to get more comfortable with these, so hopefully the weight will keep climbing.  My form started to get horrible on the bench press, my elbows kept flaring.  This might be a result of all the shoulder work I had been doing today, I was just tired.  So we lowered the weight.  Booooooo, hiss.

 

And that was my double workout day!  Keep grinding those gains out!

 

Got up, went to the gym first thing for my chest and tricep workout.

AM Chest & Tris (60 sec rest)

flat DB press:  70 x 10; 110 x 10; 170 x 8, 8

DB pullovers:  40 x 10; 60 x 12, 12

incline fly:  120 x 12, 12, 11 DROP 80 x 8

overhead tricep extensions:  rope 40 x 15; 50 x 15; bar 50 x 15; 70 x 12 DROP 50 x 12 DROP 30 x 12 DROP 20 x 12

assisted dips (115) 13; 9; 8

superset incline DB skullcrushers & diamond pushups (dropset to your knees to do more pushups):  60 x 8 & 8 DROP 6; 45 x 11 & 4 DROP 6; 45 x 10 & 4 DROP 5

bench dips, feet elevated 10, 9, 10

cardio 20 min, abdominal twists x 150

notes:  chest work was light but tricep work  was tough!  For the overhead extensions, I was stuck with this particular cable machine at the gym that is very stiff, I have lower weights on it than anywhere else.  So I experimented with attachments:  rope or straight bar; and I put my butt against the pillar, bent over 90 degrees, and did my tricep reps as best as I could – the triple drop set at the end was nasty!

I had not done dips on the dip machine in a long time, they usually are too rough on my shoulder.  But these felt good!  Supersetting the skullcrushers and pushups was intense, the back of my arms were spent!  I could barely get any pushups done, even when I dropped to my knees it didn’t help much.  And then with the bench dips, my arms were like spaghetti.

I am going to start throwing in some “twists” after my cardio, just rotating my trunk side to side with no bodyweight, see if maybe I can keep the blood flowing there, keep my obliques healthy and not bulky, maybe tighten up the loose skin a bit.  We will see.

After work I headed down to the studio for workout #2 with Les!

PM fullbody (60 sec rest)

seated good mornings w barbell:  45 x 12; 135 x 12; 155 x 12, 12

smith machine chest press 160 + bar x 8, 8, 8, 8

band assisted pullups (grip varies) 8, 8, 8, 8

standing military press 75 x 8, 8, 8, 8

ab roller x 12, 12, 12

cardio 20 min, twists x 150

notes:  I had done all those hack squats just the day before, so we thought instead today I could do some squat assist work:  strengthen my spine with some good mornings.  My first time doing them.  Felt good!

Smith bench is coming along well too, steady gains!  Military press and ab roller both felt more smooth and natural today too, so that’s comforting.

And that was my day!  another double whammy!  How about you? Did you make it out to the gym?

Double Workout Day!

I haven’t done a 2 workout day in a while, so I knew this would be draining.  Plus I feel like I am fighting off a bug, so I have been taking extra glutamine today, help keep my immune system fueled.

 

First thing in the morning I walked into the gym at opening for some shoulders!

AM Shoulders (about 60 sec rest)

Smith Machine behind the head shoulder press:  50+bar x 10; 100 x 8, 8, 8

shoulder press machine done with 1 arm:  30 x 10/10; 50 x 10/10, 10/10, 10/10 DROP 30 x 12/12

Superset dumbbell lateral raise from sides with dumbbell lateral raises starting from behind back:  (40×16/20×15) x 3 sets

dumbbell shrugs: 120 x 10; 200 x 20, 20, 20

cable reverse fly (30 sec rest) 33 x 10; 55 x 15, 15, 15, 15, 15, 15, 15

 

notes:  the theme for this workout was “shoulder movements I find awkward or that I need to do to build up my weak spots”.  Once my arm breaks the plane of my body going from lateral to slightly behind me lateral, that’s when my shoulder sprain and rotator cuff come together in a really messed up way… so these were light weight exercises I did to test out the weak parts of my ROM.  Well, except for shrugs, those were just fun 🙂

 

It was awkward but important in terms of building up the weak parts of my shoulder, so I did it slowly and carefully and I think it came out alright!

 

Then I went to work.  When I was at work, I took a coworker out at lunch and showed her some chest and tricep exercises (and we did some ab and core work too).  She admitted to me that if it wasn’t for me, she would NEVER be using free weights or even body weights, she would just do a quick around the world tour of the gym machines, and even that she hadn’t done in a long time.  She would NEVER think of grabbing dumbbells and trying to bench press them!

When you build up confidence in the gym, you owe it to the world to help other people out.  Bro science gets a bad rap, at the core of it is people trying to help other people get in a good workout.  I would like to think my guidance is pretty solid, and if nothing else, it will help her build confidence to use all the choices available to her at the gym!

 

After work, I headed to the studio for my second workout:  a fullbody session with Leslie!

Fullbody weights (about 60 sec rest)

20 min cardio warmup

Barbell Squat to Bench (just tap the bench with your butt) 135 x 8, 155 x 8, 175 x 8, 185 x 8

IMG_2727

Smith Machine Bench Press:  140+bar x 8, 150 x 8, 160 x 8, 8

IMG_2732

Band Assisted Pullups (varied grip)  8, 8, 8, 8

IMG_2735

Standing Military Press:  45 x 8; 65 x 8; 75 x 8, 8

IMG_2737

Barbell Bicep Curls:  75 x 10, 8, 7, 8

IMG_2741

Ab Roller:  2 sets of 12

 

notes:  workout felt good!  Squats I am happy I got some time in practising them, I feel I would like to become much more confident about my form with those, so I can build up my strength.  Bench press felt good, pullups (though assisted) felt good, shoulder press was a little weak, not surprising considering I did them this morning.

 

And that was my day!  I was in the gym like 3 times all told.  That’s dedication!  How about you?  Did you make it to the gym today?