Tag Archive: calves

Oct 17, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (SABOs, 2-3 min rest)

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

notes: my reps dipped on the second set because I had my toes pointing too straight and my knee started groaning at me. My knee is just beat up these days, if I don’t keep my toes pointing out on DLs and squats, it tells me how it feels. I also don’t like sitting for too long any more. no Bueno.

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

185 x 4
225 x 3
*belt on*
270 x 6 @RPE8
270 x 4 @RPE8 *damn knees*
270 x 6 @RPE8
270 x 5 @RPE8

Barbell Lunges (1-2 min rests)

95 x 10 per leg
95 x 10
95 x 10
95 x 8

notes: realized when it was over that I was doing the wrong weight, I had meant to load it to 100. my damn brain was melted at this point.

Standing Calf Raises (60 sec rests)

225 x 18
225 x 18
225 x 16
225 x 15

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.

This song was in my head during cardio, must have been on the radio recently. I am old.

Determined to put in some work today, I prepped for both a morning workout AND an evening workout. The Gym Gods were smiling on me and the boil water advisory was lifted, so the office showers were available, so I felt cleared to get all sweaty at work. Got in nice and early before my office filled up, and did a quick 40 min workout.

On a positive note, they finally installed the dual-station cable pulleys! Can now have more options, lots more!

AM Cows and Pigs Workout

Weighted Standing Calf Raises (30 sec rest)

75 lb DBs x 20
75s x 20
75s x 20
75s x 20
75s x 20
75s x 20

Smith Machine Seated Calf Raises (30 sec rests)

340 in plates x 20
340 in plates x 20
340 in plates x 20
390 in plates x 20
390 in plates x 20
390 in plates x 20

notes: Ugh, digs into my quads so hard!!!

DB SLDL (45 sec rest)

70s x 15
70s x 15

notes: This is unfortunately about when some random bozo started talking my ear off for the entire rest of my workout – following me into the change room, chatting with me while I showered… and himself not lifting an entire weight the whole time. Is he trolling for cawk? I do not compute the purpose of him entering my life to F up the intensity of my gainz.

Prone Leg Curl (45 sec rest)

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

notes: I couldn’t take this guy any more, hence why the actual workout was only 40 min, lol. If it was a public gym I would have told him to fukk off, but at the office? Ugh, parasite.

Worked away the whole day. split my 2 carb meals up into my post-workout periods, one after the AM, one tonight.

After leaving work, made it to the downtown chain gym. Gym was so busy I had to give up on the thought of supersetting multiple stations. Just did straight sets.

PM Chest, Triceps

Superset DB Incline Press and Rotator Cuff Work (bench one setting above flat, 60 sec rests)

60s x 12 / 15 lb DB taken through ROM 15 times per arm
60s x 12 / ROTO
60s x 12 / ROTO
60s x 12 / ROTO

notes: My shoulder felt sore and ****ty, so I lightened the weight and tried to get good reps.

Incline Flys (bench one setting above flat, 45 sec rest)

40s x 10
40s x 10
40s x 10
40s x 10

Decline Bench Machine (45 sec rest)

100 x 15
100 x 15
100 x 15
120 x 12

Pec Deck (fixed handles, 45 sec rest)

105 x 12
120 x 12
135 x 12
150 x 12
165 x 12
180 x 7

notes: these felt good, so I tried to get a good squeeze for a second or two at the top of the reps. The handles were fixed, so I often had to let my hands extend past the handles and just guide it with the butt of my hands or my wrists.

Incline Skullcrushers (30 sec rest)

50 x 15
50 x 15
50 x 15
50 x 15

notes: a 50 pound preset barbell was literally all I could find in that range the gym was so busy (they had 90s, but I can’t go high rep with that). So I dropped the rests down to 30 seconds, and tried to get some nice stretches and squeezes.

One Arm Kickback Cable Extensions (no handle attachments, just grabbed the anchor, no rest, back and forth arm to arm)

39 x 12/12
61 x 6/10
50 x 10/10
39 x 12/12

notes: 39 felt INTENSE! The pumped contractions on my triceps were so tight they felt like they would cramp if I squeezed too hard! So I raised the weight and had big problems getting them out, so I kept dropping the weight back down each set (with no rest). Once I got back down to 39, the contractions were once again BANANAS!!! For my extensions/kickbacks, I like to find the right distance from the machine and not bend over, just stand straight up and bring it back, holding the black rubber anchor tight in my fist.

Overhead Straight Bar Extensions (45 sec rest)

154 x 6
88 x 15
110 x 15

notes: thought this cable was in pounds… NOPE!! Kilos! Damn that was heavy, haha. Triceps felt a major pump by this point.

post-workout cardio 30 min elliptical

Then headed home! SOOOOO exhausted!!

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

Thursday Quads, Calves

Another 4:30 AM wakeup call. I decided it had been TOO LONG since Leg Day, so what better way to fight off the cold weather than by sweating your guts out? I admit, I was feeling nervous about this leg day, but that’s ok. Nervous and upset stomach are the best leg days! Digging yourself out of the **** is what builds character.

Oct 24 – Quads, Calves
(3 sec negatives on all reps, TRIED to keep about 45 sec b/w all sets)

Barbell Squats ATG
135 x 20
135 x 11
135 x 10 I got overheated and had to walk around for 90 seconds, I couldn’t maintain the 45 sec rest, considered puking, haha
135 x 10

Slow negative high rep ATG kicked my butt! I tried to make the slow neg happen by activating my hamstrings consciously on the way down, kind of like a PULL. When I couldn’t maintain the cadence anymore I stopped. When I couldn’t stay calm anymore I stopped. As you can see, I only was able to hit 20 reps on the first set, so maybe my conditioning was what failed first. 45 seconds is so short! Sometimes I forget that.

My abs were also sore still (sad right? from monday? goes to show I should probably hit abs more often), so my core was probably about to wear out soon if my conditioning hadn’t. My core has always been the weak point of my squat.

What I really could have used was a partner shouting at me to keep me from psyching myself out. Oh well, it was a learning experience

Hack Squats to just below parallel
4 plates x 8
4 plates x 8
4 plates x 8
4 plates x 8 DROP 3 plates x 4 DROP 2 plates x 4 DROP 1 plate x 6

I forced myself to keep the 45 sec rest period, so I was sweating like mad after this! Form got sloppy near the end, to be honest I ended up bracing my hands on my thighs a few times near the end, so prob about 4 or 5 bad reps in there.

One Legged Leg Press Machine
180 x 20/20
180 x 20/20
180 x 20/20
180 x 20/20

Normally I like to go with no rest, back and forth leg to leg, but I NEEDED the 40-45 sec break on this one, and took it. Keeping the 3 second negatives was MURDER, even though the weight was really doable. This machine had a digital clock, so I made sure those 3 seconds happened for real, because my mind was running ragged and it would have been easy to count way too fast.

My legs were getting real tired at that point, I had to close my eyes and just go somewhere else mentally, thankfully the machine counted my reps too, cause I couldn’t afford to send any blood to my brain, my legs needed it all, haha! Seriously, I got off the machine, grabbed a paper towel, sprayed it with cleaner, then threw the spray bottle right in the garbage without thinking! Had to fish it back out.

Leg Extensions
160 x 10
160 x 7
160 x 7
160 x 7

Just carve out as many reps as you can.

Standing Calf Raise Machine
320 x 8
320 x 8
320 x 6
320 x 8 DROP 260 x 7 DROP 200 x 10

Seated Calf Raise
150 x 8 DROP 115 x 7 DROP 80 x 7 DROP 45 x 10
150 x 7 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10
150 x 7 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10
150 x 5 DROP 115 x 5 DROP 80 x 7 DROP 45 x 10

I love the seated calf raise. I figured why not finish off with 4 triple drop sets I see so many people do the seated calf raise so lazy, just the midrange ROM. Use the whole range guys! Go down past parallel, dip your heels, then POINT your toes and extend all the way to the top.

The workout was only just over an hour, but it wore my ass out! I took a scoop of Fast Fuel 40 min before the workout, and I knew this workout was gonna run me through my weak areas (squats and high rep slow negs), so I took a second scoop of Fast Fuel during the workout, along with the ReGen.

I was doing SLOW ATG squats for max reps by 5:30 AM. I figure I paid my dues for the day ūüėõ

Friday morning made it to the gym nice and early, was in there by 5:30 am!  I often enjoy a little Friday morning spin, but I had gains to go find that day.

Friday AM Chest & Arms (40-45 sec rest)

Rotator Cuff Warmup (15 lb DB through ROM 15 times a side, back and forth five times with no rest)

Incline DB Press
65s x 15, 15, 15, 11

Decline Bench
185 x 8
135 x 15
135 x 15
135 x 12

Pec Deck
100 x 15
100 x 15
110 x 15
120 x 15

Seated Alternating DB Curls (twisting)
35s x 15, 15, 12, 15

EZ Bar Curl
60 x 15, 15, 15, 15

EZ Bar Skullcrusher
50 x 15
50 x 15
50 x 15
60 x 15

EZ Bar French Press
60 x 15, 15, 15, 15

notes:¬† I was so unhappy with those declines!¬† I haven’t done them many times before, and it was the first time on this particular decline bench, and the bench wasn’t adjustable so I was too tall so the bar ended up hovering over my stomach, but… but… dammit!¬† Just sad.¬† I dropped weight after the first set, and couldn’t keep up on even 1 wheel.¬† I had done chest on Tuesday, maybe I was still tired from that.
For the EZ bar work, I found out the preset 60 lb bar was “loose”, so the metal on the inside of the weight kept SCREECHING against the bar.¬† So I had to keep it under control the whole time, any jerking at all and it would be metal on metal screeching.¬† I didn’t want to¬†piss off too many people, 5:30 AM gym is full of some cranky and serious people, haha.
Whole thing took slightly less than an hour, then home for some food, then off to work!  Felt great!  Endorphins from the workout had me extra-peppy at work, my coworkers were impressed.


Saturday was Leg Day!¬† Luckily, I found a female friend to join me, let’s do it!

Saturday AM Quads & Calves

Theme here is slow slow slow negatives (4-5 sec, even on drop sets), full ROM, traded sets back and forth between us

Leg Extensions
90 x 8
120 x 8
150 x 8
180 x 8 DROP 150 x 10 DROP 130 x 10

Hack Squat Machine
2 plates x 8
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8 DROP 2 plates 1 quarter x 8 DROP 2 plates x 8 DROP 1 plate x 8

Stationary Backwards Lunge w Dumbbells
40s x 10 (each leg)
40s x 10
30s x 10
25s x 10

Leg Press Machine
160 x 20
200 x 20
220 x 20
240 x 20

Seated Calf Raise
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12

Standing Calf Raise Machine
300 x 8
300 x 8
280 x 8
280 x 8 DROP 240 x 6 DROP 180 x 6 DROP 120 x 6 DROP (same weight, bounce through midrange of ROM until failure)

notes:  We were both too gassed by the end to do any cardio.  I brought a scoop of Allmax Carbion and a Quest bar but she forgot food, so we split them for energy after the workout.  Besides, we were there for 2 hours at that point.  Enough!

Going full ROM on hack squats was tough!  It exposed just how much I rarely go past parallel.  Good lesson in there for me.
My word I hate lunges!  My form was slipping by the second set so I had to keep dropping weights to keep those slow negs and good balance.  Ladies love lunges, in my experience.  This is a major point in their favour.

I wanted the 45 degree leg press, but there was a guy and 2 girls tying up the only one, so we had to use the machine.¬† Its ok, it still was pretty good, our quads were beat up at that point.¬† During one of my friend’s sets, a male trainer walks up and stops us and says “move your feet farther up, if you keep them that low you focus on your quads.”¬† To which I responded, “yes that is what we want, focus on quads.”¬† Then I audibly reminded my friend, “spread your feet out without moving them to activate your quads, then mentally imagine a PULL down with your hamstrings on that slow negative.”¬† The trainer got a puzzled look on his face and walked away…

And that was that!  Another successful Leg Day (well at least the quads), dead and buried.


How about you guys?  Have anything fun planned this weekend?  Leave a comment below!


It hurts more if you stop!

I decided I wanted to sleep in Wednesday morning, so I thought it might be fun to try the gym at work again.  It was shoulders day, hooray!  (sarcasm)

Noontime Shoulders (no time for cardio or twists, just time for iron) (45-60 sec rest)

A.¬† Superset DB side Raises and Front Plate Raises:¬† triple drop set of side raises then front raise with optional “bus driver”


25s x 8 DROP 15s x 6 DROP 10s x 10 then 45 plate x 12

25s x 9 DROP 20s x 8 DROP 15s x 10 DROP 10s x 12 then 45 plate x 12

25s x 5 DROP 20s x 5 DROP 15s x 10 DROP 10s x 12 then 45 plate x 12

notes:  this was HARD!  I normally avoid side raises with DBs, I find it easier to keep good form with the machine, with the DBs my forearms keep drifting above my elbows.  Nothing wrong with going light as long as its challenging I guess, but when I use the machine I can focus on just the muscle, when I use DBs I spend most of my energy keeping my form disciplined.  More holistic that way I guess, meh.

Remember with DB side raises!¬† Keep your elbow higher than your forearm!¬† The straighter your arm gets the harder it gets! Try not to swing, either your arms, or swing your butt in and out!¬† I see people violate these guidelines in the gym ALL THE TIME.¬† I used to do it wrong all the time too, then Leslie kicked my butt ūüôā

The downshot of it is that I am forced to go light on db side raises.  Even worse, drop sets meant that form got harder and harder to maintain, so my reps on that exercise are hella low (I stopped when I could not correct my form), and the weights are so low that I cant reduce them without losing the ability to do a triple drop set.  Oh my, did it burn!  It burned even worse if I rested my arms by my sides.  Lesson learned:  it hurts more if you stop!

For the front plate raises, you take a 45 pound plate, grip it at 9 and 3, and front raise it.¬† It works your shoulders and your grip too, since it is more irregular to hold onto than a dumbbell.¬† The “bus driver”?¬† That’s when you twist the plate back and forth like a steering wheel at the top of the front raise.¬† Try it!¬† I admit, I was so tired by that point I only got in a few bus drivers at all, I had to give up on that add-on.


B.  Superset Seated Smith Machine Military Press and Reverse Pec Deck:  double drop sets of presses and then a straight set of pec deck


130 + bar x 10 DROP 100 x 8 DROP 50 x 10 then 90 x 8

130 + bar x 10 DROP 100 x 7 DROP 50 x 10 then 75 x 12

130 + bar x 10 DROP 100 x 5 DROP 50 x 10 then 75 x 12

notes:¬† I decided Smith since they didn’t have a good setup in this gym for seated military.¬† Plus my low back was still sore as HECK from a few days ago!

I originally wanted to do triple drop sets, but I was running out of time before I had to go back to work, and the weight combos made it awkward to do a triple drop, so I set it up in a way that I could strip the weight faster.  In the end I gave every drop of sweat I had for that first weight, then had nothing left for the first drop, then the second drop was light enough I could just rep those out easy.  I lowered the weight on the reverse pec deck though, it was too heavy by that point.


C.  DB Shrugs:  190 x 20, 20, 20

notes:  this gyms dumbbells only went up to 95!?  What kind of crap is that?  LOL, in the end it was still heavy.  I also ended up crushing my thumb in between the 2 dumbbells when I reracked them, so its been throbbing all day and the nail now has a bit of discoloration!  Ouch!


D.  Superset Seated Calf Raise and Standing Calf Raises:  triple drop sets of seated then bodyweight calf raises as many as possible (AMAP, bouncing)

140 x 12 DROP 105 x 12 DROP 70 x 12 DROP 35 x 12 then BW x 80 bouncing

140 x 12 DROP 105 x 12 DROP 70 x 12 DROP 35 x 12 then BW x 80 bouncing

notes:  this was surprisingly easy!  I set up 35 plates on the seated machine so I could strip the drops easily, then for the bodyweight raises I allowed myself to ignore slow controlled form and just bounce as many as I wanted.  In the end I chose 80 because I was getting bored and it was time to go back to work!  I guess my calves can take more of a beating than that!  After 2 supersets I was late, so I split.


And that was my workout for the day! Sore low back, smashed thumb, burning shoulders, what a day.

Labour Day Weekend Workouts

this is a long one.  Maybe less explanations so I can fit in more workout details.

I have been experimenting lately with the “meta-workout”.¬† First, you learn how to do an exercise.¬† Then you learn how to chain exercises together to work the body part properly.¬† Then you chain body parts together (make a “split”).¬† Then… what about chaining workouts together?¬† You work out Monday, you know you’re gonna be sore on Tuesday, so what can you do on Tuesday that will complement what you did on Monday?¬† Other than just rest that is, haha.¬† That was my pet project for the long weekend, weave the workouts together into a coherent narrative.

Thursday was Shoulders (45-60 sec rest)

Seated Smith Machine Military Press:  70 + bar x 10; 100 x 10; 130 x 12, 9, 9

Smith Machine Press Behind the Neck Press:  100 x 5, 2; 80 x 8; 80 x 10 DROP 50 x 10

Side Raise Machine:

100 x 10 DROP 80 x 10 DROP 60 x 10

100 x 10 DROP 80 x 8 DROP 60 x 10

100 x 10 DROP 80 x 7 DROP 60 x 8

Smith Machine Shrugs: 140 x 10; 200 x 10, 9, 10, 9; 110 x 25

Cable Reverse Fly (30 sec rest)

77 x 15

77 x 15

77 x 15 Partials 99 x 10

77 x 15 Partials 99 x 7

77 x 15 Partials 99 x 6

77 x 12 Partials 99 x 7

55 x 15 Partials 77 x 8

notes:¬† this was an awkward workout, I did stuff that wouldn’t work my core too hard, but in the end behind the neck presses are still awkward, and the presses got worn out fast so I moved onto side raises on a machine so I could do the drop sets.¬† Its too painful doing drop sets of side raises with dumbbells, since side raises need such light weights you will always be competing with a crowded gym for the most popular little dumbbells.¬† Smith Shrugs were just too awkward, the hooks kept catching on the cage, so free weights only from now on pls.¬† Cable Flys I had to share the machine for the first two sets with another lady so after she walked away I threw in the heavy partials to really wear me out.

Friday I was more tired than I expected so I took the day off, woops!  So much for the experiment, haha.  I would need the weekend to really put in the raw amount of rest I needed.

Saturday I slept in but got up mid-morning for Chest and Triceps.  I blew off Friday so this would have to be epic to make up for it.

Saturday C&T (60 sec rest)

Elliptical warmup 25 min

150 Twists

flat dumbbell bench:  90 x 10; 140 x 10; 180 x 7, 8

incline dumbbell press:  80 x 10; 110 x 10; 150 x 8, 7; 150 x 8 DROP 110 x 5 DROP 90 x 8

pec deck:

75 x 10

105 x 10

150 x 8 DROP 120 x 8 DROP 90 x 8

150 x 8 DROP 120 x 7 DROP 90 x 7

150 x 6 DROP 120 x 8 DROP 90 x 8

rope pushdown:

140 x 4

120 x 9 DROP 90 x 10 DROP 60 x 12

120 x 6 DROP 90 x 6 DROP 60 x 12

120 x 7 DROP 90 x 7 DROP 60 x 12

overhead rope extension:

100 x 12 DROP 80 x 8

100 x 8 DROP 80 x 8

120 x 3 DROP 100 x 4 DROP 80 x 5 DROP 60 x 8

smith machine closegrip press:

50 + bar x 12

70 x 12

120 x 12, 12

120 x 8 Partials 6, 5, 5 (10 second rest-pause)

notes:  this workout was brutal!  This was going to be relatively light on my shoulders because of the shoulder workout just the day before, but since I took that Friday off and my shoulders rested some, I threw in some incline presses with dropsets.  So heavy but low volume on the flat presses, then a double drop set of incline presses, then a bunch of isolation work then some triceps.

The flat presses ended poorly though… I dropped a 90 lb dumbbell on my left hip when I was lying down.¬† Ouch!¬† That stung, that should make for a lovely bruise.¬† I am just too self-conscious to drop it on the ground and make a lot of noise, so when I felt it slipping (ie. failing totally) I tried to reel it in rather than let it drop to the ground, but instead it almost fell on my groin and made me a eunuch, ROFL.

My triceps were burnt though the rope pushdowns ran out of gas pretty fast so I had to drop the weight.  With the overhead extensions I shifted to the long head of the triceps, so they lasted a few more sets, but on that last set I just kept dropping over and over until I could finally hit a decent number of reps.

For the smith presses, I followed up the last set with a bunch of partials to really burn me out for the day.¬† Since it was the Smith Machine, I could go past failure and do those partials:¬† I only popped it up a few inches from my chest over and over and when I couldn’t even do that I would hook it on the low rung.¬† Go until failure on the last set, rest 10 seconds, do some partials, rest 10 seconds, do more partials, did that about 3 times.¬† I was so burnt out in the end I had to shimmy out from under the low-racked smith bar, I couldn’t raise it back up to the regular height.

For Sunday I had a friend show up to do Legs with me, hooray!  Legs are rough enough as it is, a little backup is always most welcome.

Sunday Legs (traded sets back and forth with my friend)

cardio warmup 25 min

Standing Leg Curls:

40 x 10

60 x 10

90 x 12 DROP 70 x 12 DROP 50 x 12

90 x 12 DROP 70 x 12 DROP 50 x 12

90 x 12 DROP 70 x 12 DROP 50 x 12

Stiff-Legged Deadlifts:  95 x 10; 135 x 10; 165 x 18, 18

Leg Press:  270 x 10; 450 x 10; 630 x 20, 20

Leg Extensions:

90 x 10

180 x 20 DROP 130 x 20 DROP 100 x 20 DROP 80 x 20

180 x 20 DROP 130 x 15 DROP 100 x 20 DROP 80 x 20

180 x 15 DROP 130 x 12 DROP 100 x 12 DROP 80 x 15

Superset Seated Leg Curls and Standing Calf Raises:

130 x 10 & 200 x 10 warmup

130 x 16 DROP 100 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 90 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 100 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 90 x 16 & 300 x 20 DROP 200 x 20

cooldown cardio 25 min

notes:  This workout was LONG!  50 min of cardio, and, no lie, 1 hour and 40 min of weights!  to some extent this was because I had a buddy with me, but in the end it still amount to a 3 HOUR trip to the gym.  We hit hamstrings really hard on this workout.  Drop sets within supersets within meta-workouts?  Inception!

Holiday Monday I slept in again, but even more so.¬† I barely made it to the gym with enough time to do it all before it closed early for the holiday.¬† The mall it was in was also crowded with mouthbreathers.¬† You have the Monday off, why go shop at the mall???¬† There were thousands and thousands of people in the mall, you can’t even walk fast, it was at CAPACITY.¬† I was channeling the personality of my father when I wanted to lash out and start clobbering crowds of people left and right just so I could get some personal space.¬† The gym wasn’t THAT crowded, but it was crowded enough I had to modify the workout somewhat.

Monday Back and Biceps and Abs (60 sec rest)

warmup cardio 25 min

150 twists

Giant Set Assisted Widegrip Chinups and Behind the Neck Lat Pulldowns and Seated Machine Rows

(100) x 20 & 120 x 10 & 210 x 10 DROP 165 x 10

(100) x 11 & 135 x 10 & 210 x 10 DROP 165 x 10

(100) x 11 & 135 x 10 & 210 x 10 DROP 165 x 10

Superset T-Bar Rows and Weighted Hyperextensions:

125 + bar x 12 & 70 x 10 DROP Bodyweight x 12

125 x 12 & 70 x 10 DROP Bodyweight x 12

125 x 12 & 70 x 8 DROP 35 x 8 DROP Bodyweight x 8

Superset Dumbbell Curls and High Cable Curls

25s x 20 & 94 x 8 DROP 72 x 10 DROP 61 x 12

45s x 8 & 105 x 8 DROP 83 x 8 DROP 61 x 8

45s x 7 & 105 x 8 DROP 83 x 8 DROP 61 x 10

Lying Cable Curls

105 x 16 DROP 83 x 20 DROP 61 x 16

105 x 15 DROP 83 x 5 DROP 61 x 10

105 x 12 DROP 83 x 15 DROP 61 x 15

Weighted Double Crunches: 70 x 15; 105 x 15, 15

150 twists

notes:  It was risky doing a giant set in a crowded gym, trying to tie up 3 stations at once.  But I managed to pull it off.  The giant set was there to wear out my upper and middle back as much as possible, try and not make this another marathon session like Legs.

Then I went to try and do a lower back superset.  I wanted to do bent over rows actually, but the gym was WAY too crowded for that, all the barbells were occupied, and no way I would wait for one, then walk across the room for hyperextensions and lose my barbell to some random passerby.  But I saw the t-bar rows were open, so I was able to tie that one up while I walked across the whole gym to do the hypers.

MAN, that lower back superset killed me!  My low back was throbbing like crazy.  I had to sit down for 5 min and catch my breath before I could go on to biceps.  But I wanted some major low back work because it also had the bonus effect of stretching out my hamstrings.  My hamstrings from Sunday were now really sore on Monday, so hyperextensions were quite therapeutic when I was able to stretch them out with weight like that.

I dub that meta-workout a SUCCESS, hahaha.  Lots of hamstrings on one day, then do lower back the next day.

For biceps I supersetted good ole¬†classic db curls with high curls.¬† High curls are good as either a finisher or a superset finisher because you can raise your arms to shoulder level and the form isn’t as hard to maintain as you burn the last few fibres.¬† Even more to the point I dropsetted the high curls so I could really finish the set off.¬† I experimented with both low weight dumbbells and higher weight dumbbells.

I had more juice in me but my low back was still throbbing so I laid down on a mat and set the cables low and did some low curls, high rep with double drops.

After that I wanted to do abs but my low back was still worn out so I decided to try a weighted crunch machine in a different part of the gym I had never tried before – a plate-loaded chair that imitates a double crunch.¬† I liked it a lot!¬† It’s a popular chair though, so good luck with that.

After this was over the gym was close to closing so I went home.

And that was my long weekend series of workouts!  What about you?  Get in any workouts this Labour Day weekend?

Finish What You Started

Hey! Sorry I haven’t posted in a while, let me catch you up on my workouts.

Aug 14 and 15 were rest days from the weights.¬† I did my cardio, I did some twists.¬† On the Wednesday I went out at lunch with 2 coworkers and showed them a core workout they could do:¬† I led them through a few rounds of bicycle crunches, stability ball crunches, leg lifts, planks, side planks, windshield wipers, supermans.¬† They were quite happy!¬† One of my coworkers told me he had never done resistance training with his legs in his life – he had only ever done upper-body workouts and cardio.¬† Unsurprisingly, even lifting his straight legs off the ground gave him muscle soreness the next day, haha!¬† Can’t skip leg day bro.

Aug 16 the Friday I wanted to do calves and abs and shoulders.  So I split it up into the morning and the lunchtime workouts.

Friday am calves and abs

Spin class 60 min

Seated Calf Raises supersetted with roman chair knee raises (no rest, back and forth, starting and ending with calves… calfs??)

seated calf raise 90 x 10 (warmup) 115 x 20, 20, 20, 20, 20

knee raises x 20, 20, 20, 20

twist x 150

notes:¬† it was a really quick am workout, the spin class took the most time.¬† I actually wanted to do standing calf raises, but this guy was SORT OF doing sets of 4 or 5, then taking a break ON the machine while surfing the net on his phone, or texting his prom date or flashing his swag or whatever the kids do now-a-days.¬† I was so glad for the seated machine so I wouldn’t be forced to interact with this cretin.

At lunchtime my 2 coworkers headed out with me.¬† One of them went off to do his own workout (upper-body naturally, haha), and he occasionally needed me to spot him on bench press, which is coming along nicely for him, I must admit.¬† The other coworker, I had already showed her all the exercises she needed to do so I patted her on the back and wished her well, but she kept following me around, asking if she could just do whatever I was doing.¬† FINE!¬† I guess I don’t mind having a workout buddy at lunchtime, if it keeps her motivated and it gives me a few extra sparks of energy as I spot her, then all the better.

Friday noontime shoulders

superset DB side raises and front raises (60 sec rest b/w supersets starting and ending with side raises)

side raises 20s x 15, 15, 15

alternating front raises 20s x 15, 15

smith machine seated presses (trading sets w coworker) 70 + bar x 10; 110 + bar x 11, 12, 11

reverse pec deck (30 sec rest) 40 x 15, 15; 60 x 15, 15, 15, 15, 15

elliptical 15 min

notes:¬† I was hoping to do more on the smith machine but they just weren’t up for the challenge that day.¬† My coworker couldn’t keep up with 7 sets on the pec deck, after 2 sets she said screw this and went off to do cardio, haha!¬† I joined her after I did all 7.¬† It’s ok, the rear delts tire out pretty fast.

Saturday I had an EPICCCCCC leg day planned.  As luck would have it, I had a friend join me for this one too!  My friend Jamie, who has her very own blog at


she came to join me.¬† This was especially welcome, as I find leg days pretty scary still, and nothing like having a female join me because they LOVE leg day!¬† Even when they hate it they love it, they don’t skip leg day, they embrace it.

The theme of this leg day was ENDURANCE Рfinish what you started.  Go heavy, go until failure, then KEEP GOING.

Saturday AM leg day

first thing in the morning we headed to the gym for spin followed by weights

10-15 min warmup on the stairmaster

spin 60 min

weights (we rested when we traded sets)

Leg Extensions, 2 warmup sets, single 100 rep drop set, started at 180 and each time I failed I dropped a plate or two and kept going, until I completed all 100 reps.  All told I dropped about 7 times and went from 180 pounds to 90 pounds!

Leg Press, 2 warmup sets, 10 plates for 3 sets of 30 reps – go until failure, rest for 5-10 sec, do as many more as you can, until you hit 30

Standing Leg Curls – straight sets 80 x 20/20, 20/20, 20/20

Hack Squats – 2 warmup sets, 6 plates for 3 sets of 30 reps – go until failure, rest for 5-10 sec, do as many more as you can, until you hit 30

twists x 150

notes:  this workout is simple but brutal.  Not a lot of exercises, but designed to push your endurance and your limits, pushing past failure to hopefully some solid gains.  Done correctly, this exercise GUARANTEES leg DOMS in your future!  And the stairmaster and spin class was a great warmup to get the blood flowing.

I was crab-walking after the leg extensions 100 rep drop set, and by the time I was leaving the gym, my steps were very wobbly.¬† It’s sunday as I type this, and the early DOMS are upon me (leg DOMS¬†usually hit me worse on Day 2, so I have more to look forward to)

Sunday is a rest day!  Hooray!

How about you?  Did you make it out to the gym this weekend?

Light Day

I wanted an off day but I still wanted to go to the gym, so it was sort of a light day for me today – just calves and a bit of abs.

Went to the gym in the morning, did cardio, calves, abs, cardio, short and sweet!

20 min elliptical

(30 sec rest)

standing calf raise:  155 x 10; 195 x 10; 295 x 15, 15, 15, 15

seated calf raise:  120 x 20, 20, 20, 20

roman chair knee raise x 20, 20, 20

20 min elliptical


I hope I enjoyed this rest day, because tomorrow is gonna be brutal!¬† Just you wait…