July 8, 9 2015

Life has been pretty crazy. Work blew up. 12, 14 hour days. Boss better have my raise ready.

I ended up not being able to go to the gym for 3 days! Insane. I would get home from work, lay in the dark for a few hours, decompressing, then go to bed for real.

But that has passed. So I decided to slowly ramp back up to 2 a day.

But this week is almost over and I want to start fresh next week. So the last few days of this week will be a random mash-up of workouts. Don’t expect them to make any sense.

July 8

only workout

warmup: foam roll upper back, foam roll each lat; foam roll armpits, side of lats; shoulder capsule stretch; 45 degree pec stretch; lat stretch; resistance band shoulder dislocations

Widegrip Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

prone leg curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rests)

bar + 2 plates x 20
+2p x 20

post: 15 min cardio

July 9

AM Workout

warmup: rumble rolled IT Bands, Adductors, Piriformis; Dorsiflexions; TKEs; straight leg heel raises

High Bar CAT Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

notes: feels like I lost some speed

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10 p x 20
10 p x 20

Reverse Hyperextensions (30 sec rests)

12, 12, 12

DB Hammer Curls (60 sec rests)

35s x 12
35s x 10
35s x 8

Cable Side Raise (strict, leaning, 30 sec)

2 plates x 10/10
2p x 10/10
2p x 10/10

PM Workout

warmup: none

my back feels pumped even with the low amount of weight I did yesterday! crazy

Superset Cable Curls and V Pushdowns (30 sec rest b/w supersets)

1 plate x 15 / 1 p x 15
2p x 15 / 2p x 15
3p x 15 / 3p x 15
4p x 15 / 4p x 15
5p x 15 / 5p x 15
6p x 7 / 6p x 15

notes: by the time I hit round 6 I couldn’t do strict curls any more, so meh

Prone Leg Curls (30 sec rests)

1p x 20
2p x 20
3p x 20
4p x 20

notes: think I do enough leg curls? haha

post: 15 min cardio

12/27 Shoulders

 

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

60 x 5 / over & backs w/ resistance band x 8

75 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

100 x 3 / 125 x 5

115 x 3 / 125 x 5 (sleeves)

130 x 10 / 125 x 5 (sleeves) – Rep PR!!

notes:  Yay!  Another PR!  Love racking those up 🙂  My OHP has improved greatly, and my shoulders are picking up some definition a bit.

 

Assistance

Bench Press  (no rest for warm ups)

warm-up

75 x 5

95 x 5

110 x 5

main assist  (60 sec rest)

150 x 5

150 x 5

150 x 5

150 x 5

150 x 5

notes:  another guy was using the cable pulldowns, so I just stuck to bench press.

 

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

155 x 12

REST

x 6

REST

x 6

REST

x 4

REST

x 2

notes:  Hitting the right weight for these!  It was tough, but rewarding.

 

V-Bar Pushdowns (35 rep goal)

67.5 x 22

REST

x 9

REST

x 4

notes:  still too light!

 

Dumbbell Curls (35 rep goal)

35s x 16

REST

x 11

REST

x 6

REST

x 2

 

Hammer Cable Curls (with rope attach, 35 rep goal)

57.5 x 10

REST

x 8

REST

x 7

REST

x 6

REST

x 4

notes:  good weight on this one!

 

post-workout:  10 min elliptical

11/27 Shoulders

 

 

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

60 x 5 / over & backs w/ resistance band x 8

75 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

95 x 5 / 115 x 5

110 x 5 / 115 x 5

125 x 9 / 115 x 5

notes:  So close to a rep PR, but the 9th rep had a big hitch, so I stopped.

 

Assistance

Bench Press  (no rest for warm ups)

warm-up – Superset Bench and Pulldowns

75 x 5 / 115 x 5

95 x 5 / 115 x 5

110 x 5 / 115 x 5

main assist – Superset Bench and Pulldowns  (60 sec rest)

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

150 x 13

REST

x 8

REST

x 5

REST

x 4

notes:  That last rep was ugly.  Probably should have saved it for one more mini-set, but a mini-set of 1 rep sounded lame.

 

V-Bar Pushdowns (35 rep goal)

57.5 x 23

REST

x 12

notes:  too light.

 

Dumbbell Curls (35 rep goal)

30 x 20

REST

x 10

REST

x 5

 

Hammer Cable Curls (with rope attach, 35 rep goal)

52.5 x 11

REST

x 9

REST

x 8

REST

x 7

 

notes:  The rep distribution was a little closer to what I want, but still need to up the weights.

11/27 Chest

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

75 x 5 / over & backs w/ resistance band x 8

95 x 5 / o&b

110 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

120 x 5 / 115 x 5

140 x 5 / 115 x 5

155 x 10 / 115 x 5

notes:  cable station was busy  had to share a lot.

 

Assistance

Overhead Press  (no rest for warm ups)

warm-up

60 x 5

75 x 5

85 x 5

main assist (90 sec rest)

115 x 5

115 x 5

115 x 5

115 x 5

115 x 5

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

185 x 3…

This was too heavy!  I realized my push was fried, so I dropped the weight a lot.

135 x 14

REST

x 8

REST

x 8

notes:  Too light.

Rope Pushdowns (35 rep goal)

52.5 x 14

REST

x 12

REST

x 9

 

Dumbbell Curls (35 rep goal)

25 x 22

REST

x 13

 

Cable Curls (with v-bar attach, 35 rep goal)

47.5 x 10

REST

x 12

REST

x 10

REST

x 3

 

notes:  I was being too conservative with the weights for this arm workout, I might have been wondering how the rest-pause would hit me, but I did fine.  Will go do it again in a few days and up the weights.  Had a good pump though.

4/27 Chest

pre-workout:  Defranco Agile 8

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

105 x 5 / o&b

main – Superset Bench and Assisted Chin-ups (2-3 min rest b/w sets, chinup assisted for 1/3 BW, hammergrip)

115 x 5 / 5 chin-ups

130 x 5 / 5 chin-ups

150 x 10 / 5 chin-ups

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 8

65 x 8

notes:  my shoulders felt fried!  I think the massage session yesterday wore me out because I couldn’t get through these light sets.

One Arm DB Row (30 sec rest)

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

notes:  this guy saw me rowing the 80s, so he grabbed the 85s, but it sounded like he was having a heart attack as he did them, and he had to roll the DB back to the rack by pushing it with his feet.  Not impressed.

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 8

notes:  Just couldn’t keep up!

Cable Curls (30 sec rest)

70 x 15

80 x 15

90 x 15

Reverse Pec Deck (20 sec rest)

45 x 15

45 x 15

45 x 15

notes:  sped it up a bit to get it done and go home.

Cycle 2 Week 1 Extra Back and Arm Work

Just felt like doing some extra Back work, since last week “sucked truckstop restroom vomit right off the floor”.  So I added in my Back Assistance to my regular Arm Day, upped the Back sets a bit and shaved a few sets off the Arm work.  Let’s get it!

 

Back Assistance and Arms

Meadows Rows  (45s rest)

bar x 8/8

quarter plate x 8/8

2 quarters x 8/8

2 quarters x 8/8

2 quarters and a dime x 8/8

2 quarters and a dime x 8/8

notes:  Like a Landmine Row, except you stand perpendicular to the bar (you drag it across your body).  Hold the thick end of the bar outside the plate.  Let it pull your scapula down at the bottom.  Try not to use your arm.

Closegrip Machine Row (explosive reps, 45 sec rest)

100 x 6

150 x 6

200 x 6

200 x 6

200 x 6

200 x 6

notes:  Explode!  Try to ram those elbows back.  Grunt generously 🙂

Stretch Pulldown (45 sec rest)

150 x 8

170 x 8

190 x 8

210 x 7

210 x 6

notes:  Also called a scapulae stretch pulldown, you take an extra-wide grip, go a little heavier, only bring it down to the top of your head, and at the top you let it stretch your scapulae, pull them out of packed position a bit (try not to let it pull you out of the chair).

Superset Rope Pushdowns and 1.5 Closegrip Cable Curls (30 sec rest, keep hands together on the pushdowns, 1.5 means you do a full curl rep then do a half rep from the bottom)

100 x 15 / 90 x 10

120 x 15 / 100 x 10

120 x 15 / 100 x 10

Superset Across the Body Hammer Curls and Tricep Extensions (30 sec rest, tricep extensions done Roman Salute style then add 5 partial reps from the bottom ROM after the full reps)

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

Superset Incline Skullcrushers and Slow Neg Preachers Curls (30 sec rest, 3 sec negatives on the preachers)

50 x 15 / 60 x 8

50 x 15 / 60 x 6

50 x 15 / 60 x 6

notes:  Preachers were killing me!  Doing slow negs as I got to the bottom of the ROM (almost straight arm), made it near IMPOSSIBLE to pull back up!  No momentum.

post-workout – 20 min cardio

Week 3 Arms Weekend

I did a spin session with a friend on Saturday and a spin session with a friend on Sunday.  After Sunday spin I went and did a quick arm session.  I don’t know what it is, but I keep feeling isolated and disconnected.  Everytime I try to reach out and be friendly, I feel like I overreached.  Nothing is adding up right now, things are just not clicking at all.  The grace is gone right now.  I feel like I am about to fight with people constantly.  To borrow from my last post, maybe the sheep needs to sleep for a while, he isn’t appropriate at the moment.

 

Arms

 

Superset Rope Pushdowns & 1.5 ROM Closegrip Cable Curls  (hands stay together on pushdowns, curls are a full rep then a half rep out of the bottom, 45 sec rest b/w supersets)

110 x 15 / 80 x 10(1.5)

110 x 15 / 90 x 10(1.5)

110 x 15 / 90 x 10(1.5)

110 x 15 / 90 x 10(1.5)

 

Superset Across the Body DB Hammer Curls & Roman Salute Cable Tricep Extensions (45 sec rest, for extensions, bring fist across body to chest, then straighten arm.  after extensions reps, do partials out of bottom ROM)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

 

Superset Incline Skullcrushers & Slow Neg Preacher Curls  (45 sec rest, slight skullcrusher incline, bring skullcrushers down past head, 3 second negative on the preacher curls)

65 x 12 / 55 x 8

65 x 12 / 55 x 8

65 x 12 / 55 x 8

65 x 12 / 55 x 8

 

Cut Day 89 – Double Workout – Calves, Hams; Back, Biceps

Carb Load Day!  Roll out!

I felt like 2 workouts today. Got in to the office gym nice and early before anyone else was there and did some hams and calves. Easter came early because I had Ham for breakfast! Improvised to use what the gym had, such as it was.

Stability Ball DB Squats (stability ball in small of back against wall, down to parallel, 45 sec rests)

45s x 12
45s x 12
45s x 12
45s x 12

notes: This was just a warm-up, and a token morsel for my quads.

Standing DB Calf Raise (30 sec rests)

70s x 20
70s x 20
70s x 20
70s x 20
70s x 20
70s x 20

notes: Baby cows can take a lot of punishment, this warmed them up.

Smith Machine Seated Calf Raise (45 sec rest)

140 in plates x 20
210 in plates x 20
280 in plates x 20
280 in plates x 20
370 in plates x 20
370 in plates x 20

notes: Gym didn’t have a seated calf press, so I thought this was a good way to load weight with minimal breaks. Around Set 3 I realized how bad I needed a pad, digging into my thighs like hell! I threw a floormat in between there on Set 4 to save my legs. The settings on the smith machine also made it hard to wiggle my legs into and out of starting position.

DB SLDL (45 sec rest)

70s x 15
70s x 15
70s x 15

notes: Get a good stretch in there.

prone leg curl (45 sec rests)

45 x 30
45 x 25
60 x 20
60 x 15
75 x 15
90 x 10
105 x 10

notes: just pyramid my way up, going into a deep static squat in between rounds to stretch the hams out.

And then I had to rush to work so no one would miss me!

Carbs all day long, feeling good, was definitely ready for a second workout after work! Headed to a downtown chain gym on the commute back. Crowded as hell! Had to share stations rather often. Back and Bi’s. 3rd back session in 6 days! I decided to go relatively light and just keep it pumped and fresh, good contractions.

Bent Over BB Row (45 sec rest)

135 x 15
135 x 12
135 x 10
135 x 10
135 x 10

notes: bend over deep and squeeze hard. sounds like the Friday night of your dreams, right??

Widegrip Pulldowns (45 sec rest)

110 x 10
132 x 10
154 x 10
176 x 10
198 x 8

notes: A lot of the stations in this part of the gym were set up in kilos. I also noticed that this pulldown was dual-anchored! This is a good thing, much more stable and smooth, also doesn’t swing around after your set and smack tall people in the head, haha!

Superset DB Pullovers and Cable Rows

60 x 12 / 110 x 15
60 x 12 / 132 x 20
60 x 12 / 154 x 15
60 x 12 / 154 x 15

notes: more kilo plates on the rows, more dual-anchor action. I kept the pullovers light and really tried to focus on the feel of the connection between my serratus and my lats. Not a super strong MMC, but I will get there.

Assisted Chinups (30 sec rest)

20%BW assist x 6
20% assist x 6
14% assist x 4
14% assist x 5

notes: still too fat for a chinup. maybe one day!!!

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 10
116 x 11
116 x 12

notes: silly kilos. This bar attachment was also squeaky as hell and I felt self conscious using it.

Standing DB Hammer Curls

30s x 12
30s x 12
30s x 12
30s x 12

notes: nice and slow and enjoy the visible pump

Preacher Curl Machine (30 sec rest)

60 x 20
70 x 20
80 x 18

notes: this machine was much better than the other one, so it felt much more natural.

post-workout cardio

25 min trackmaster type elliptical, kept heart rate approx. 85% for 20 min, dropped to 70% last 5 min while I visually creeped all the PYTs in the gym dirty old man that I am.

Oof! I am worn out as hell. Kind of a pull day – hams, back, biceps

Cut Day 81, Back, Biceps

headed out in the morning, tummy full of carbs with a day’s rest to do some weightlifting before work.

Bent Over BB Row (thumbless grip, rest varied, up to 45 seconds)

135 x 15
155 x 12
185 x 10
185 x 10
185 x 10

notes: Tried to keep my Trainer’s words in my head as I focused on bending over like a sloot and working that contraction.

Widegrip Pulldowns (thumbless, 45 sec rest)

180 x 10
180 x 10
180 x 10
195 x 10

notes: These were feeling good.

Superset DB Pullovers and Closegrip Seated Rows (60 sec rest)

70 x 8 / 135 x 15
70 x 10 / 150 x 15
70 x 10 / 165 x 15
70 x 10 / 165 x 15

notes: I tried to really slow the pullovers down and focus on straight arms and feeling my lats wind up like a spring as I lowered it, take my chest out of it. Consequently, my reps dropped a bit. Helped my rows feel more dialed in though. Used a wide enough attachment that my arms could clear my body as I pulled in – ribs out, chest proud, contract, grunt, repeat.

Lightly Assisted Chinups (assisted for 20% of BW, 30 sec rest)

6, 6, 6, 6

notes: warm up the biceps

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 12
110 x 12
110 x 12

notes: felt good, ready to go up in weight

Standing Hammer Curls (45 sec rest)

30s x 12
30s x 12
30s x 12
30s x 12

notes: my veins go down on me like a Tijuana prom date, but I managed to get some new ones popping on these sets. Slow and controlled, no swinging.

Preacher Curl Machine (30 sec rest)

80 x 11
70 x 13
60 x 12
50 x 14
40 x 15 + 5 gripless reps

notes: the problem with this machine is that it is slightly too short for my arms, which for some reason made the reps WAY harder around rep 11 or 12, lol. So I just kept dropping the weight and doing more, finally out of frustration on the 5th set, I let my hands extend PAST the handles and let the handles press against my wrists as I pumped out 5 more reps semi-pronated (hammer). This MIGHT have added to my forearm cramp later, HAHA. But at the time I was just glad to finally hit 20 on this stupid fkin machine.

post-workout cardio

25 min elliptical, varying resistance, high incline

I was jealous of the ladies doing heavy deadlifts next to me in the gym, will have to get back on that for a change of pace!

Cut Day 71, Back, Biceps, Core

Day 28:  Deplete Day / Back, Bi, Core

Chest DOMS!  Yayyyyyy, DARKNESS!!!!!!  I love chest DOMS

First day back on the Beta Test, already snapping on friends… let the drama ensue, LOL

After work headed to the studio with the PT.  My foot is injured (nasty gash on the bottom, don’t ask), and I had been limping all day, so didn’t want to put pressure on it.  So Leg Day was out.  Took pics, then time for Back Day!!

Barbell Rows (45 sec rest)

135 x 15
155 x 12
155 x 10
155 x 10
155 x 10

notes:  Trainer wouldn’t let me go up in weight until my form was flawless, and it kept getting harder each set lol – 90 degree bend, pop that butt out, stop using your arms, control it.  Damn it, woman!  Let me lift in peace!  LOL.  Oh well, good form will help me grow.

Widegrip Pulldowns (45 sec rest)

130 x 10
140 x 10
150 x 10
150 x 10

notes:  Stupid, stiff-ass rubber belt feed machine.  DIAF.  Still having issues getting good contractions.

Superset DB Pullovers and Wide hammergrip Machine Mid-Row (45 sec rest)

60 x 12 / 80 x 15
60 x 12 / 80 x 15
60 x 12 / 80 x 15
60 x 12 / 80 x 15

notes:  Got hammered a lot on my form to keep my arms totally straight on the pullovers, made this pretty challenging.  Was rewarded for my hard work with some solid contractions on the rows though, even if it was a bit light.

Australian pullups (30 sec rest)

10, 10, 10

notes:  Warming up the biceps

Cable Curls (45 sec rest)

100 x 12
110 x 12
110 x 12
110 x 12

notes:  These always wear me the F out before my hammer curls.

Seated DB Hammer Curls (45 sec rest)

30s x 12
25s x 12
25s x 12
25s x 12

notes:  Trainer wasn’t happy with my form, so we dropped the weight and I did much better.

Superset Prone Straight Leg Raises and Reaching Crunches (30 sec rest)

12/12
12/12
12/12

notes:  ugh my core sucks!

Out of time at this point, headed for home!