Tag Archive: cardio


15 July 2016

late afternoon office workout

warmup!!! bench pressed the empty bar infinite times, then slow neg side raises, Cuban presses, one arm shrugs

Bench Press (90 sec rests)

95 x 3
135 x 3
*wrist wraps on*
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

notes: decided to try without elbow sleeves. felt pretty good actually! hooray! bye bye tendinitis

2 Arm DB Rows (2 min rests, facedown on an incline bench, keep elbows high)

45s x 10
45s x 10
45s x 10
45s x 10

Superset: Strict DB side Raises & DB Skullcrushers & DB Curls (2 min rests)

20s x 12 / 30s x 12 / 30s x 12
20s x 12 / 30s x 12 / 30s x 12
20s x 12 / 30s x 12 / 30s x 10

notes: are my biceps getting weaker?? so odd.

post: 15 min LISS

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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

May 10, 2015

Just wanted a really stripped-down session: get in, do my stuff, get out.

High Bar Squats (shoes, knee sleeves, 1-2 min rest)

135 x 5 narrowstance
170 x 5 narrow
*belt on*
205 x 5 regular stance
235 x 3
270 x 3
305 x 3

Deadlifts (sock feet, 1-2 min rest)

140 x 5 hookgrip
180 x 5 hook
*belt on*
215 x 5 double overhand
250 x 3 crossgrip
285 x 3
320 x 3

notes: during my working sets, there was another guy deadlifting with what I can only assume was an intentionally rounded upper back. Lower back was fine, but he seemed to be tucking his chin and rounding the upper back. He was only doing 135, so I left him to his business. But then another guy came up to him and started giving him tips, and the guy seemed receptive, so I guess he genuinely didn’t know what he was doing. Then the advice guy pointed at me and said “do what this guy is doing”. So I said oh hell, may as well talk about his upper back. After that, the guys form improved.

Then the advice guy wanted to chat with me, ask if I was a competitive powerlifter, and so on. I can only lol at the competitive part, my form is good, but I am moving baby weights. So instead I talk about the strongman gym for a while. Anyhoo, good to know other dudes be mirin my form He said I move well for a big guy. In my head I thought, I am one of the smaller dudes in the strongman gym, but the guy talking to me looks like a crossfit manlet, so I kept my mental chatter to myself

post-workout: high resistance LISS elliptical for 20 min. The gym was humid! I was getting a major sweat going.

April 29, 2015

Front Squats (2 min rests, romaleos, knee sleeves)

bar x 5
95 x 3
135 x 3
*belt on*
185 x 2
210 x 2
210 x 2
210 x 2
210 x 2
210 x 2

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5
135 x 3
*belt on*
225 x 3
235 x 12
235 x 12
235 x 12

notes: High reps felt good! I was worried it was going to destroy me, but not too bad, all things considered.

Deficit Stiff-Legged Deadlifts (Romaleos, long rests)

95 x 10
95 x 10
95 x 10

notes: I quickly found out my low back was REKT. I could barely get through these 3 sets, even with intense focus on the hams and lots of low back stretches in between sets.

After this, I decided to modify my assistance work and make it pretty much machines for the legs. Take a nap, low back. You earned it.

Leg Press (2-3 min rest, narrow stance, feet high)

8 plates x 15
12 plates x 12
12p x 15
12p x 15

notes: These made my quads pretty tired!

Superset Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 100 x 10
90 x 10 / 90 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10

notes: My legs were pretty beat, so I had to work to find a weight that enabled me to get in a good contraction. Once I hit 80, I also threw in some long iso-holds on peak contraction for the quads. As long as I could hold it on the last rep before lowering the weight. Saw chick ‘mirin, so I made sure to pull up the shorts on the extensions so she could see the quads work

I also played around a bit with where my toes pointed from set to set, to hit different parts of the muscle.

post-workout: 15 min LISS on the elliptical

Good workout! I am pretty beat up right now.

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 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.

March 24, 2015

Wanted to work out during the day, but I was getting totally slammed at work, and then had to come home and go pick up dry cleaning. So I went to the commercial gym for a mid-evening session. That place is totally RAMMED! Not the kind of place you do supersets, just stake out an area and use it until you’re done. Please give me an empty corporate gym any day lol

Smith Machine Bent Over Rows (explosive reps on the rows, 120 sec rest)

Bar + 110 x 6
+130 x 6
+150 x 6
+170 x 6
+170 x 6

notes: After putting 170 on the bar, the reps stopped being explosive, so I kept it there for a few sets.

Closegrip Seated Machine Rows (60 sec rest)

180 x 10
195 x 10
210 x 10
225 x 8
225 x 7

notes: This gym has a machine row station with a really smooth action, so I took advantage of that.

Around this time, I was reminded of why commercial gyms make me roll my eyes. There was this 19 yr old manlet, about 5’7, did a few sets of strict OHP, did really well to his credit, but then spent the next 40 min just roaming the gym, occasionally talking to his girlfriend on the leg press. He would often “buzz” me, perhaps hoping I would get out of his way. Sorry half my age manlet, don’t care.

Pulldowns (grip varied, 60 sec rest)

150 x 10 widegrip
150 x 10 underhand grip
150 x 10 wide
150 x 10 under
150 x 10 wide
150 x 10 under

Nice smooth action on this pulldown station as well. Me like.

It was getting late so I only did a little bit of cardio before packing it in. My right buttcheek/ham was sore, so I upped the resistance and the incline on the elliptical, and that made it feel better a bit. Did that for about 30 min I guess.

Mar 17, 2015

Back from being sick!!

 

fasted cardio this am – about 30 min

just before noon, hit some shoulders

they have no rack in this gym, and my shoulders are still being weird when it comes to cleans, so I decided to be a puss and use the smith machine for now, lol

seated Smith Machine shoulder press (90 sec rest)

bar x 10
bar + 50 x 5
bar+100 x 10
+100 x 10
+100 x 8
+100 x 7
+100 x 5 DROP +50 x 7

notes: Ended the last set off with a quick drop set.

Cable Upright Rows (rope attach, 60 sec rest)

42.5 x 10
42.5 x 10
47.5 x 10
52.5 x 10
57.5 x 10

notes: This gym has heavy set of cables, so this was a good weight for me.

One Arm DB OHP (90 sec rest)

25 x 10/10
40 x 3/3
60 x 8/8
60 x 7/7
60 x 5/5
60 x 6/6
60 x 6/6

notes: Really went for this one. Increased the weight and decreased the rest from last week. Felt good!

Mar 13, 2015

Only had an hour with the trainer, so had to make it count.

Cleans

I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

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

notes: she was happier with my form near the end. not great, but better.

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

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

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

20 x 10/10/10
20 x 10/10/10
20 x 10/10/10

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical

Mar 12, 2015

My legs have been sore as hell ALL week. Still sore today, just not as crippling, so decided to get a little more lower body work in. It was only part of my other workout, kind of a scaled-down version. An appetizer.

Glute Bridges (shoulders crosswise against bench, 60 sec rest)

175 x 10
175 x 10
175 x 10
175 x 10
175 x 10

notes: Gotta build that bum. Apparently.

I decided I was a big puhssy and opted out of lunges and SLDL, and did a prone leg curl cannonball set. Just to try it out… and to wrap it up ASAP lol.

Prone Leg Curl (Cannonball Set, zero rest)

60 x 8
75 x 8
90 x 8
105 x 8
120 x 2
60 x 8
75 x 8
90 x 7
105 x 1
60 x 8
75 x 7
90 x 3
60 x 8
75 x 4
60 x 8
75 x 3

notes: 99 Reps! Jay-Z joke! Gretzky joke! My Hams felt burnt, but felt ok 5 min later. Shoulda done more heavy work first. Oh well. Duly noted.

post-workout: LISS elliptical