Tag Archive: abdominals


18 Nov 2016

Finally have enough spare time to hit the gym! Did the office gym right before lunch. Decided to celebrate my freedom with a “fun” workout.

warmup: slow neg side raises, Cuban presses, shrugs

Superset: Flat DB Presses & Band Pullaparts (2-3 min rests, hammergrip presses, heavy resistance band)

60s x 16 / 20 pullaparts
70s x 12 / 20 pullaparts
80s x 9 / 20 pullaparts
90s x 7 / 20 pullaparts
100s x 5 / 20 pullaparts
90s x 5 / 20 pullaparts
80s x 7 / 20 pullaparts
70s x 10 / 20 pullaparts
60s x 15 / 20 pullaparts

notes: I wondered if my chest would be burning, but NOPE! My rear delts were so pumped and on fire!!! I was in pain between sets. The pump hurt so bad, I needed to stretch out my rear delts between sets. If I just sat there normally, my rear delts burned… I had to extend my arms forward and stretch them out to feel better.

Superset: 6-way DB Raise and Band Over and Backs (60 sec rests, heavy band)

10s x 10 / 10 over and backs
10s x 10 / 10 over and backs

notes: I went for a third set… but my shoulders just rebelled, I couldn’t even pick up the 10 lb DBs any more LOL. By this point, the rear delts burned so bad that the only time they STOPPED burning was when I was doing the 6 way raise… but the over and backs burned like hell.

Superset: DB Hammer Curls & Cable V-Bar Pushdowns & Leg Raises (30 sec rests)

40s x 15 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises

notes: this was a random mix just to speed things up, I supersetted arm work with abs. I went light on triceps and just pumped out the reps until my arms wanted to pop.

Advertisements

31 March 2016

Office workout

warmup: nada

#teamnobelt

Trap Bar Deadlifts (long rests, deadlift shoes)

320 x 2
410 x 2
460 x FAIL
460 x FAIL
410 x 2
410 x 2

notes: did not like this trap bar. the handles were far out so it felt more like a snatch grip. I don’t want to whine, but when you go over 90%, every little detail counts. I hit 475 multiple times two weeks ago on another trap bar, but this one was much different. I tried 460, and I couldn’t control it, it tipped backwards and forwards. Reset, rested 30 seconds, tried again. Still couldn’t lift it off the ground evenly, it kept tipping. So F it, dropped back down and did a few more doubles.

3 inch Block Pulls (long rests)

445 x 1
470 x FAIL
470 x FAIL
405 x 1

notes: FFFFFFFFFFFFFFFFFFFFFFFFFuuuuuuuuuuuuCCCCCCCCCCCCC CCC
I couldn’t blame the trap bar any more. I just couldn’t go heavy tonight. When I did 445, it went up ok but was a grind to lockout. I tried 470, it left the blocks, but didn’t go much higher than that. Reset, waited a full 2 minutes, tried again. Same thing – left the blocks and got stuck there. So I dropped down to 405 and did another one and gave up on the weights tonight.

post: abs, cardio

Aug 25, 2015

So, will try out a Juggernaut-style system, with the strongman event day on Saturday. Looking forward to lots of volume

warmup: foam rolled upper back, lats; static lat stretch; low back stretches

Deadlifts (generous rests, SABOs, belt)

240 x 10
240 x 10
240 x 10
240 x 10
240 x 10

notes: this was a good chance to see how my grip was doing. My low back is SO tight! I needed long breaks to just hang off the hyperextension station, and so some spinal twists and the like. by the end of the deadlifts, my low back had loosened up, thankfully. I think I need a good low back massage though, these sets were agony during the breaks.

High Bar Squats (Romaleos, SBDs, approx. 2 min rests)

190 x 5
*belt on*
220 x 5
255 x 7

notes: I was trading sets with a guy doing Good Mornings. Gym was packed.

Reverse Hyperextensions (30 sec rests)

7, 9, 8, 7

Leg Raises (30 sec rests)

15, 12, 12, 11

Was worn out, headed home. First day always feels exhausting, and the first day / volume day even more so.

July 4, 2015

All these things yesterday that I HAD to do. But not enough energy in the tank to do all of them. Workout, go to work and put in some overtime, work out again, other stuff on my list… turns out all I could get out of myself is lots of sleep. But I still dragged my ass down to the gym, twice.

AM Workout

warmup: rumble rolled IT bands, Adductors, Piriformis; dorsiflexion warmup; TKE; hamstring warmup; side planks

Front Squats (rest varied, SBDs, Romaleos)

bar x 5
95 x 5
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4

notes: decided to leave the belt off. Rest was only supposed to be 1 minute, but work was bugging me a lot, and I kept getting distracted between sets.

Block Pulls (set below knees, short rests, sock feet)

200 x 5
270 x 5
320 x 5 w/belt
220 x 5
200 x 5

notes: I wore a belt for the top set. Mostly I just changed the weights and went again, for the top set I think I sat for 30 seconds and cooled off.

100 reps of ab work

100 reps of rear delt work

hyper extensions: 3 sets of 12

notes: after the workout, biceps were a little sore, so I did some myofascial release on them, both the end close to the elbow and the end close to the shoulder. My forearms see a lot of work these days, they feel ready to cramp all day long.

PM Workout

Generic apartment complex gym, attempt at inducing pump: short rests, high reps, slowly ramping up the weight

Lat Pulldowns (30 sec rests)

2 plates x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 15
14p x 11

notes: back actually did feel a pump!

Leg Extensions (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 10

notes: quads did not feel a pump… I don’t know if this style of workout works on my thighs in terms of pumps.

post: 15 min LISS elliptical

post-post: hot tub

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 18, 2015

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

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

April 17, 2015

Well, time to shake off the winter torpor.

I need to work on my speed and agility, so I will start incorporating that stuff in.

Met up with the trainer for some general conditioning and rehab

1. a series of short speed drills: forwards, backwards, laterals, skipping (lol)

2. some agility drills over the hurdles

3. Wall balls with the medicine ball

4. Medicine ball slams

5. battle ropes for 30 sec on and 30 sec off for a bunch of sets

6. power clean & press from the hang. did the bar for a few sets of 3-6, the 95 pounds for 3 sets of 6

7. Superset: 2 rounds of
a. IYT with the TRX for 10 reps each: I, Y, then T (IYT meaning like a rear delt fly with your arms in 3 different positions)
b. seated 1 arm external rotations with a light DB for 10-12 reps each arm
c. dolphin waves for 10 pulses

Then I did some LISS on the elliptical for 15 min

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 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.