Tag Archive: abdominals


March 20, 2015

Finally, a warm day! I legitimately enjoyed walking outside. Please come here nao spring… my heating bills are ridiculous.

Kettlebell Cleans

Still rehabbing my shoulder.

Kettlebell Cleans

30 lb x 10 per arm
45 lb x 10/10
50 x 8/8
50 x 8/8
50 x 8/8

then we practiced just letting me hold the bar in the right position, as a way to prep my shoulder.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 8
75 x 7
115 x 6, 2 assisted reps
115 x 4, then 4 assisted reps

Shoulder Complex: DB front raises, side raises, bent over RD flys

I used the 12 lb DBs for these, my shoulder was tweaking like hell.

10/10/10
10/10/10
10/10/10

Abdominals: mountain climbers, leg raises, bicycle crunches

20, 10, 20
20, 10, 30

Advertisements

Mar 9, 2015

Monday mid-day office gym fun. OMG, my legs were getting sore on Monday.

Chest, calves

Flat DB Press (elbow sleeves on, 2 min rest b/w sets)

40s x 25
50s x 15
60s x 10
70s x 8
80s x 6
90s x 4
80s x 6
70s x 9
60s x 13
50s x 20
40s x 25

notes: I upped the rest a bit, and put on sleeves. I could have gotten a few more dirty reps on the 90s, but there was a cute chick stretching out right next to me, so I decided to only do clean controlled reps so I wouldn’t look like a wuss. Ego lifting! Shoulder wasn’t as sore this time.

Superset Smith Machine Standing Calf Raises & Dorsiflexion (90 sec rest b/w sets)

bar + 190 X 10 reps, hold 10 seconds, 10 more reps, hold 10 sec, 10 more reps, hold 10 sec / 50 dorsiflexions
bar + 240 X 10 reps, hold 10 seconds, 10 more reps, hold 10 sec, 10 more reps, hold 10 sec / 50 dorsiflexions

notes: Borrowed this from Meadows – 10 reps, hold at peak contraction for 10 seconds, repeat, repeat. Then flex your shins hard about 50 times, by which time your shins should be going numb

prone leg raise (30 sec rest)

20, 15, 15, 15

notes: I found this harder to do with Leg DOMS, lol.

I was going to do cardio, then realized I was gonna be late for something at work, so I rushed back. Just a bit of ab, calf and chest work to break up the day and fill the gap in between harder sessions.

Feb 26

Thursday ‘nanigans.

My triceps are sore! WTF. was it the shoulder workout yesterday?? mmmk

My feet hurt as well, my toe joints are wrecked to chit. Cold weather, gout, fukoff I called an audible and scrapped the glute-ham workout today and did back in the early afternoon and some cardi-abs in the mid-afternoon.

afternoon Office-Gym Back

widegrip cable rows (60 sec rest)

125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

notes: Felt good, threw a few slow negs in there too. I wanted to really stretch my back on the negative to encourage that pump.

1 Arm DB Rows (90 sec rest)

100 x 8/8
100 x 8/8
100 x 8/8
100 x 8/8
100 x 8/8

notes: Tried a higher hand placement for my offhand. Did not like it, my upper back kept rounding. On the last few reps on each set, let my arm hang down deep and tried to stretch my back out.

Pulldowns (grip varies, 60 sec rest)

145 x 10 Widegrip
145 x 10 Underhand grip
145 x 10 Wide
145 x 10 Under
145 x 9 Wide
145 x 8 Under

notes: Stopped a set when it seemed like my arms were assisting too much.

My back felt pumped! Success! It felt filled with blood and big. I also noticed some extra pump size going on in the biceps, thank you Back Day.

Then back to work.

Left work, went to the trainer’s studio, more fun.

Late afternoon cardi-abs

no pwo! sacrilege!

1000 somethings of rowingmachine (miles? ya sure, 1000 miles of rowing. laps?)
10 minutes on the stationary bike

biceps were still pumped, trainer commented on them, lol

Abdominal Medley: 3 or 4 sets of this nonsense
one leg V sit-ups, 10 per leg
prone leg raises with someone pushing my legs down at the top, 12 reps
side to side crunches, 20 reps
push-through crunches, 12 reps

Feb 18, 2015

Another double workout day.

On top of that, am playing around with my carbs. Have overall dropped them down this week, but today I also loaded them up first thing in the morning (about 100g), then strictly got carbs from veggies all of my other meals today. so overall still a pretty low carb day.

Office gym both times. Did an AM workout, and after work, stayed late to do a PM workout.

AM Shoulders

standing OHP (cambered bar, clean it from the hang to begin the set, 60 sec rest b/w sets)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 5

notes: sheeee-it, felt weaker on these this week. screw you, cut.

upright rows (60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: these actually felt pretty good. in between sets, I stretched my front delts and squeezed my rear delts.

One Arm standing DB OHP (60 sec rest)

20 x 10/10
35 x 5/5
50 x 8/8
50 x 8/8
50 x 8/8
50 x 7/7
50 x 6/6

notes: I would stop a set when I was leaning back to much and losing the strictness. I think I have found a good weight for me for a bit.

post-workout cardio 1 mile LISS on the elliptical

then back to work. I felt a shoulder pump! Shoulders had lactic acid or pump or something, because I had problems using my arms on the elliptical for the first few minutes

PM Back

After work, back to the office gym. Not ready for the agony of pullups, so I substituted rows.

Widegrip Rows (60 sec rest)

105 x 10
115 x 10
125 x 10
135 x 10
145 x 10

notes: This cable machine is a heavy-ass beast. Weights feel heavier on here than on other cable pulleys. Just the way it is. On Set 5, I had problems keeping my elbows up, I kept wanting to bring them down to cheat. So I stopped there.

1 Arm DB Row (60 sec rest)

100 x 10/10
100 x 10/10
100 x 7/7
100 x 8/8
100 x 8/8

notes: Felt stronger on these this week! Up urs, cut

Pulldowns (grip varied, 60 sec rest)

145 x 9 widegrip
135 x 10 underhand
135 x 10 wide
135 x 10 under
135 x 10 wide
135 x 10 under

notes: didn’t feel a pump in my back today. boo

prone leg raises (30 sec rest)

20, 20, 20

I was going to do cardio, but my elliptical was taken, and 2 people had wandered in to chat and they were annoying as fuck, so I left.

Didn’t have a back pump, but my forearms and biceps looked pumped! Not the goal of a back workout, but still happy about that

Feb 12, 2015

 

Change of plans last-minute. I moved my more technical lifts until tomorrow, where my trainer can watch (and film). Today I worked late and busted out some cardi/abs

hanging knee raises

FAIL

notes: tried… just couldn’t hang my own BW right now, my right shoulder just gets too gnarly once my arm straightens.

prone leg raises (30-60 sec rest)

25, 21, 23, 20

Kneeling Rope Crunches (30 sec rest)

52.5 x 25
52.5 x 25
52.5 x 25
52.5 x 25

notes: MMC is hard for me on these, so I really try to emphasize the exhale and squeeze those upper abs within a small and tight ROM

cardio: 2.5 miles LISS elliptical

Feb 11, 2015

Double workout day!

AM Glutes/Hams

Got into the office gym in the AM to wreck my bum.

Glute Bridges (barbell, crosswise against bench, 30-60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

notes: Still getting comfortable with the MMC on these. For now, I keep focusing on trying to impregnate the ceiling.

Stepback Lunge (60 sec rest)

15 per leg
15
15
15

notes: no weight, just wanted to pump blood in there

Prone Leg Curls (60 sec rest)

120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

notes: Haven’t done these in a while, felt good, felt challenging.

Prone Leg Raises (30 sec rest)

16, 20, 12

notes: my hams and bum felt wrecked, so these were harder than usual.

post-workout cardio 1 mile LISS on the elliptical

then back to work. Not sure if I felt a ham pump… but it was hard walking up the stairs, lol! So maybe it was a pump or maybe I just smashed my bum to pieces.

PM Back

After work, I headed to another gym for more work.

Assisted Chinups (assist for 1/3 BW, rest varied between 30-90 sec)

10 hammergrip
2 widegrip… 3 hammergrip
9 hammer
7 hammer
8 hammer
8 hammer
6 hammer

notes: I had to share the machine with another dude, so the rest varied. I tried to do widegrip again… NOPE. My shoulder wasn’t having it, if I drop down past a certain point, it is no bueno. Rehabbin it slowly but surely.

1 Arm DB Row (60 sec rest)

100 x 6/6
100 x 8/8
100 x 8/8
100 x 2/2
100 x 5/5
100 x 8/8

notes: busy gym, had to move spots a few times. I started out with the weak side, and just matched the reps on my strong side. on set 4, I folded over a callus and crushed it, so that hurt like a bitch and I stopped.

Pulldowns (grip varied, 60 sec rest)

120 x 10 widegrip
120 x 10 closegrip
120 x 10 wide
120 x 10 close
120 x 10 wide
120 x 10 close

notes: felt some pump going on in my back! woohoo!

hyperextensions (30 sec rest)

15, 15, 15

notes: my low back was done for the day, so these hurt like a bitch.

After that, I took 10 min to stretch and release my low back: waterfall, spinal twists, “square” seated pose (yoga terms, don’t know how else to describe them)

post-workout: 1 mile LISS

Feb 5, 2015

I was supposed to workout on Wednesday, but ended up working late, and just came home and crashed.

Today, Thursday, after finishing work, went to the office gym. It was busy!

Assisted Chinups (assisted for 1/3 BW, grip varied, rest varied, had to share the machine with another guy)

7 hammergrip
6 hammergrip
4 widegrip
7 hammergrip
3 widegrip
6 hammergrip

note: rest was all over the place, sometimes it was 30 seconds, sometimes 90 seconds. I quickly discovered that my shoulders still do not tolerate widegrip right now

1 Arm DB Rows (60 sec rest)

100 x 7/7
100 x 6/6
100 x 6/6
100 x 6/6
100 x 6/6
100 x 5/5

notes: It wasn’t just chin-ups. I feel like I have lost strength all across the board. Sigh.

Pulldowns (grip varied, 60 sec rest)

120 x 10 widegrip
120 x 10 closegrip
120 x 10 widegrip
120 x 10 closegrip
120 x 10 widegrip
120 x 10 closegrip

notes: Since my strength felt down, I decided to keep them strict, no lean back.

Ab Machine (30 sec rest or so)

180 x 15
180 x 15
180 x 15

notes: I was supposed to do roll-outs, but mehhhhhhhh

post-workout LISS cardio: 2 miles on the elliptical

Maybe its the diet, but felt pretty weak today.

Feb 3, 2015

Felt SO grumpy in the morning. I almost slugged someone on the bus. And then a union rep tried to give me a pamphlet outside my building and I thought they were selling something, so I went to bldg. security and tried to call the police on them, lol.

I must have been overtired. My mood tanks when that happens.

But I grinded my way through the day, and went to the gym after work for some shoulders.

OHP (30sec rest b/w warmups)

45 x 5
80 x 5
115 x 5

(inc rest to 2 min, elbow sleeves on)

135 x 8
135 x 7
135 x 6
135 x 5
115 x 6

notes: not used to reps this high on the OHP, my energy dwindled quickly. I tried to lighten the weight on Set 5, but to no avail, I was done. I would stop a set when the last rep was a grinder. I wanted smooth reps.

Upright Rows (wide grip, 60 sec rest)

95 x 8
95 x 10
95 x 8
95 x 8
95 x 10

notes: I tried closegrip, but my shoulder complained right away. Wide grip was still very tender on the right shoulder girdle, but made it work.

One Arm DB OHP (30 sec rest for warmups)

20 x 8/8
30 x 8/8

(inc rest to 60 sec)

40 x 8/8
40 x 8/8
40 x 8/8
40 x 8/8
40 x 8/8

notes: I decided not to go too heavy , get used to the movement, and get some smooth reps in. My shoulder doesn’t want a lot of grinder reps right now.

planks (on elbows, 30 sec rest or so)

60 sec, 45 sec, 60 sec

notes: Admittedly, I am never sure how shitty my form is, so I mentally play my trainer’s cues in my head the whole time to keep me from sagging.

post-workout LISS cardio: 1.23 miles on the elliptical

It was a light workout, volume wise, and I felt generally ok after it. not crushed like the last 2 days. thank gawd.

I missed the Thursday workout and needed to catch up, so I did my compound work at Noon, and then some shoulder health work at 4:30 PM.

To accommodate the fact I was working out twice, I dropped the volume to a minimum on the Noon workout, just one top set and one backoff set.

Noon Powerlifting

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, 3 minimal rest)
130 x 5
180 x 3
205 x 2 (switch to medium stance and parallel)
235 x 1 (belt on, increase rest to 3 min)

259 x 6 @RPE9

245 x 6 @RPE8

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
125 x 3
145 x 2
160 x 1

180 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

165 x 6 @RPE<8

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
225 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

325 x 6 @RPE8

315 x 6 @RPE8

It was a good thing I minimized the volume – I was pretty short on time and had to take off. There was no work today but I had to run errands before the late afternoon workout.

As well, one side effect of having such irregular sleep over the holidays meant that my low back had not fully recharged – it got pretty sore during the workout. What I really need are really long marathon sleeps in my bed, not catnaps throughout the day.

Also, squats kinda hurt because I had cut up my heel a bit – I build up excess dead skin and scrub it off and went too deep so my heel was bleeding. Putting pressure on it while I walked was no fun, and it was also distracting during the squats.

PM Shoulder Health Workout

Same workout as last week, just a little more compressed for time.

Superset Scapula Stretch Pulldowns and Rotator Cuff Warmup (no real rest b/w sets, back and forth)

12 plates x 8 / 15 lb DB taken through ROM 15 times per arm
13 plates x 8 / ROTO
14 plates x 8 / ROTO

Stretched Rows (30 sec rest)

12 plates x 8
14 plates x 8
16 plates x 8

Superset Minor Chest Dips and DB Rear Delt Flyes (60s rest)

10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20

Superset DB Hex Press and Band Pullaparts (60s rest; flex each pullapart at peak contraction for 1 second)

45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts

notes: Used a heavier resistance band than last time.

Superset DB 6-Way and Band Over&Backs (60 s rest)

10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs

Prone Leg Raises (straight legs, 30s rest)

25, 25, 25, 25

Planks (30s rest)

30 sec
30 sec
30 sec
30 sec

Ugh, my throat is sore and I feel shaky. Hope I am not fighting off a bug. 2 workouts in one day might have been ill-advised.

Cut Day 27

My trainer prescribed a good shoulder health day for myself – exercises that I have done before that feel good on my shoulder girdle, and gave me a pump while I was at it. I took some John Meadows routines and mashed them together. He might not approve, but hey, it is my mix

warmup

take a DB through ROM for my rotator cuff, 30 seconds rest b/w sets

15 lb DB done 15 times per side; 3 sets

Scapula Stretch Pulldowns (90 sec rest b/w sets)

120 x 8
130 x 8
140 x 8
150 x 8
160 x 8
170 x 8

notes: These are simple enough, widegrip pulldowns, but you let your arms extend at the top all the way, until you feel a stretch in your scapulae, pulling your arms out of the sockets a bit and starting to pull you off of the seat pad. Not knowing what this cable machine was like, I started low and worked my way up.

Stretched Rows (90 sec rest)

150 x 8
150 x 8
150 x 8

notes: Continuing in the same thought process of stretching my shoulders out first, these are a bit more complicated. You put a narrowgrip attachment on the lat pulldown machine, stand up and back from it, brace one foot on the seat pad, and row the attachment into your chest. But on the negative you let your arms extend all the way, until you can drop your head down between your arms. You look like an idiot, but it works. After these first two movements plus the warmup, my shoulders felt loose, AND I had a really good pump going on in my back from such a wide-extending ROM. Bonus!

Superset Minor Chest Dips and DB Rear Delt Flyes (90s rest)

10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20

notes: Minor chest dips are when you keep your arms straight and SINK down into your shoulder girdle, pressing yourself up with only your chest. Doing the RD flyes, I could tell right away my right shoulder was sore, but I also felt like this movement was not making it worse, merely exposing where the stiffness is. Don’t need to go heavy, just need to work the cobwebs out of it.

Superset DB Hex Press and Band Pullaparts (90s rest; flex each pullapart at peak contraction for 1 second)

50s x 10 / 20 pullaparts
50s x 10 / 20 pullaparts
50s x 10 / 20 pullaparts

notes: Hex Press means you mash the DBs together as you press. Right away, my shoulder groaned from this. I didn’t want to risk this pressing movement aggravating it, so I cut one set out and raised the reps on the pullaparts up from 10 to 20. This transferred more work to my rear delts, but I think they haven’t been getting enough to do lately and its been unbalancing.

Superset DB 6-Way and Band Over&Backs (90 s rest)

10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs

notes: I SAY I am doing 20 over and backs, but by this point in the workout, my shoulders are so pumped, I need a few breaks during the second and third set! This is why I love this particular Meadows workout, it pumps the hell out of my shoulders with no weight! I have done it maybe 6 times, and each time I do it, I can NEVER make it through those over and backs at the end. The sequencing of the movements is just genius, it works quite well on me, the whole thing as a package.

Prone Leg Raises (straight legs, 30s rest)

25, 25, 25, 25

notes: Again, I had to take a few breaks, but did not end the set until I hit 25.

Creampuff Ab Machine (30s rest)

160 x 25
160 x 25
160 x 25
160 x 25

post-workout: 15 min LISS on the elliptical, staying in the “endurance” zone