Tag Archive: Cellucor challenge

End of the Challenge!

I have been awol for a few days.  Still working out, still dieting, still on the grind, just no blogging.

Final weigh-in today!  To warm me up for it, I did 2 hours of spin in the morning, 2 classes back to back, felt good, felt strong.

Went for the weigh-in, and guess what?  Down another 9 pounds this week alone!!  I have lost 33 pounds in 6 weeks!


Crazy right?  I am now at the lowest I have weighed in a long time, and this time I have a lot more muscle and strength.

Obviously, I owe a lot to my trainer here, Leslie.  I have had  trainers before, and no disrespect to any of them, because trying to make someone better in spite of themselves is a draining process, but Les seems equipped to provide some of the positivity and emotional support I need to carry me forward.

It was never easy, and many days were harder than others.  These past 6 weeks were even harder than the past 6 months.  I had to measure every portion, time every meal, plan every workout, sleep solidly.  I tried to shave the margin for error as close as I could, so I could see what I was made of.

4 weeks in, I started to play mental games with myself, I was in serious risk of self-sabotage.  Does Les treat this competition as seriously as I do?  I want this competition so bad, do I need to kick everyone else out of my life so I can focus harder?  Why is my training changing?  Why is my diet changing?  Why won’t she let me sodium load?  Who can I trust?

This is hard to understand if you haven’t been there, but you get paranoid, your objectivity is gone.  And this is when you need a coach worse than ever, to be a sober eye and reassuring hand.  Thankfully, Les was patient with me, and we rode that patch out.

So how did I do?  They will pick a winner in about a month or so.  To tell the truth, I am at a big disadvantage, this isn’t a weight loss competition.  With only 6 weeks, it is more of a shot to get people to chisel out their abs and striations.  Can you see my abs?  NO.  Is my BF at a respectable level now?  NO.


Did I bring my best package forward?  YES.  Did I give it 100%?  YES.  I have no regrets, even when I was paranoid, I didn’t slip.  I carried Tupperware with me to business meetings, I never drank a thing but water.  Diet was really the big factor for me here.

What’s next for me?  I don’t have any competitions on the horizon that I can see just yet, so I am going to re-establish a routine, re-establish a diet, and start the next leg of this marathon to fitness!  Les is going to dial in a diet for me that gives me slightly more cals, so I can try and build up some lean muscle mass, most of my goals right now in the short term include building up my back and arms, while still losing weight.  Impossible?  Let’s see.

Enough talk, time for some pics!



hard to smile when you suck your gut in!

hard to smile when you suck your gut in!

See you guys soon with more workouts!

Circuit Thursday

Sorry! Been away for a few days, just being lazy with the posting.

Got up this morning, went to the gym to break in a new upper-body circuit-style routine from the trainer.  Time to torch some calories!

Upper-Body Pull Circuit

Circuit 1 (30 sec b/w sets)

widegrip cable row & “21s” ez bar curl & upright row to press

180×12 & 60×7/7/7 & 60×9

180×12 & 60×7/7/4 & 60×8

180×12 & 60×7/7/5 & 40×10

Elliptical for 2 min

notes:  if you don’t know what 21’s are, it’s a bicep curl with half range reps followed by full range reps.  Look them up! They are fun.  I am not used to giant sets, so it hit me hard right off and I got real tired.  I couldn’t get through the upright row to press combo at the end, and on the second time through I had to split the row and the press into 2 movements, so due to fatigue, on set 3 I dropped the weight and I was still tired!  Did 2 min of cardio to keep the heart rate up while I waited for the next circuit to begin.

Circuit 2 (30 sec b/w sets)

straight pulldowns & alternating DB curls & DB lat raises

60×12 & 30s x 12 & 20s x9

60×12 & 30s x 12 & 20s x 11

60×12 & 30s x 12 & 20s x 9

Elliptical for 2 min

notes:  I have horrible form on DB lat raises, I just have an easier time with the machine, so I went light weight on these and tried to keep my arms straight and stopped when I felt I couldn’t keep my form in check any more (hands kept drifting higher than the elbows).  Fuck it, next time I use the machine!

Circuit 3 (30 sec rest b/w sets)

assisted pullups & incline DB curls & incline DB front raises

widegripx12 & 25s x 12 & 20s x 12

underhandx12 & 25s x 12 & 20s x 12

hammergripx12 & 25s x 12 & 20s x 12

Elliptical for 20 min

notes:  pullups felt easy!  I think the weight loss has made a HUGE difference on my performance!  When I do hammergrip, I leaned back and pulled the bar to my chest, so I could hit the lower back.  Light weight on the front raises as well, noticing a trend… not only that I have weakass shoulders, but that my energy dips rather low by the end of these giant set/circuits.  Something to keep in mind for next time.

Finished off with more cardio, then rushed off to work!  Took slightly over an hour, nice and dirty, in and out!

How about you?  Any good workouts?

Beat Up

Woke up on Saturday, right elbow was so sore I could barely straighten my arm.  Left shoulderblade was ok, but I knew it was recovering.  Just generally felt beat up, haha.  That must mean it’s Rest day! Oh wait it’s not!  It’s Leg Day!  My legs felt fine, so I guess I wasn’t totally beat up.

Still, I rested up a chunk of the day (low carb day), iced my arm, bought some meat, did some cleaning.  My apt building was rife with flies today, it was odd.  I killed 3 in my apt (my elbow was toast so I couldn’t play the swat game with them so I cheated and just sprayed them, which slowed them down).  In my building’s lobby I found like 6 dead ones right around the A/C unit.  This either makes me think something is in the air which is poison but I’m just too big for it to put a dent in me but all the flies are dying off like miners’ canaries… or the flies have reached the end of their life cycle, and a batch of baby flies are about to be born.  I found both possibilities HORRIFYING.

In the early evening my elbow felt halfway normal so I went to the gym (I keep saying the gym like it’s one place, I cycle between about 4 gyms regularly, so let’s call this one Gym B… I am sure this makes it WAY clearer for you).  I picked Gym B because it had a hack squat machine.  I decided, I need to do legs, but I can barely use my arms today, so we gotta rely on the machines.  Because the machines target or isolate the areas so closely, it would be best to hit my legs from a variety of angles.  This means volume and variety.

Legs (30 sec rest b/w all sets)

Hack Squat 225 x 10, 315 x 10, 405 x 10, 455 x 10

(hack squat good for hitting the outer thigh)

Reverse Hack Squat 225 x 12, 315 x 12, 405 x 12

when I look for images of this exercise, it’s mostly pics of women, wonder why? …

(hits the hamstrings and glutes, sit in the hack squat machine backwards, keep chest against pad)

Superset Leg Press w/ feet high on platform and w/ feet low on platform  300 x 12&12, 12&12, 12&12, 12&12

(leg press hits the inner thigh; feet high hits the hams and glutes more, while feet low is more quad-dominant)

Seated Leg Curls 160 x 12, 12, 12, 12

Leg Extensions 160 x 12, 170 x 12, 180 x 12

Prone Leg Curls 130 x 15, 15, 15, 15

(I like prone leg curl machine since I get a good stretch out of it when I lower slowly, and the weight distribution lets me pause at maximum flexed position to feel it in my butt and hams.  Seated leg curl on the other hand, I can go heavier and tend to explode more.  Don’t know if the muscles angles’ are different, but it is a different feeling, and I like working the muscles in both ways, the slow stretch and the quick push).

Calf Raise Machine 300 x 25, 21, 24

(I don’t normally use a machine, but I saw a vid recently on toe pointing during calf raises, and I thought a machine would give me the chance to try it out.)

notes:  I know the leg press weight was kind of light, but it helped me flush my legs out after the hack squats.  Being machines meant I used my legs, but it wasn’t so taxing on the entire CNS system, so I could do lots of different exercises.  Nevertheless, when I was done, my legs were wobbly when I walked out of the gym, so wobbly I didn’t consider cardio for even a moment, and I am sure the DOMS on Sunday or Monday will be delicious!  And that was my Saturday!  How about you?  Any good workouts?


High carb day today! I was excited!  Quinoa! Sweet Potato! Peanut Butter! Jam! Oatmeal!

First things first, I wanted to earn it.  I went to the gym first thing in the morning BEFORE those lovely carbs, for some fasted cardio.  Came back home, carbssssss

Went to work, more carbsssss.  My mood was pretty high, I was feeling great!  A coworker asked if I wanted to go the office gym at lunch and I thought, why not?  I can do some shoulders.

Lunchtime Shoulders:  (30 sec rest b/w sets)

Seated Military Press:  warmup, 110 x 10, 10, 8, 6

Barbell Front Raise:  55 x 10, 10, 10

Arnold Presses:  35s x 6, 9, 3

notes:  WOAH, stop the press.  What’s going on?  Right away in the Arnold press, my right elbow HURT as I came to the bottom of the movement.  I rested a little, tried another set.  It kept hurting.  Rested a bit more, tried again, more hurt.  So I said F this, and I stopped the workout.  No more shoulders.  Went back to work.


Back at work, all those rich tasty carbsssss I enjoyed turned on me.  My stomach got upset, it was all too rich for me to handle all of a sudden.  I drifted through the afternoon feeling rough, and resting my elbow.

After work, I headed to the studio and told my trainer what’s up.  We decided to keep on with arms as scheduled, but we would improvise the workout, and see how my elbow responded.  Go light when we need to, go heavier when we can.

Arms & Abs – Supersets (30 sec rest b/w supersets)

ez bar curls & straightbar pushdowns:  A. 60 x 12, 12, 12 & B. 90 x 12, 110 x 12, 130 x 12

light curls

light curls



hammer curls w/ rope & overhead tricep extensions:  A. 60 x 20, 70 x 20, 80 x 20 & B. 70 x 20, 80 x 20, 20

don't let me see the camera!

don’t let me see the camera!

db hammer curls & single arm cable extensions:  A. 30s x 12, 35s x 12, 12 & B. 50 x 12/12, 12/12, 12/12



high cable curls & reverse grip pushdowns:  A. 80 x 12, 90 x 12, 100 x 12 & B. 80 x 12, 90 x 12, 100 x 12




Abs:  straight leg (s0rta) hip lifts & toe touches  15&12, 3 sets


Notes:  there were a few exercises in there we had to discard as they hurt my elbow or pulled on my scapula.  but we got it done.  Workout didn’t feel too bad!

Finally the office was free so we could check my weight!  And….. I am up a pound.  What the fuck.

It could be the new diet, it could be all that water I chugged during the workout.  It could be my upset stomach.  For whatever the reason, up a pound.  On the other hand, we checked my measurements and I have physically shrunk.  I am smaller, less inches around, but I weigh more.  Sigh.

So it has been a “zig zag” day.  I zig zag with my carbs to keep my body confused, and my energy zigs while my stomach zags and becomes upset.  My inches zig and my pounds zag.  My shoulder workout zags and my arm workout zigs.  Just a mixed day of highs and lows and I am not sure whether to call this a good day or not.

I shouldn’t be too pissed, but this is a competition, and a really short one at that, and I have no chance with lots of “oh well, you tried your best” self-talk.  I am going to stick to my diet and workouts like glue (like I always do) and see if my weight drops again, or else I might be screwed.

Warts and all

Woke up this morning EXHAUSTED.  Wednesday was a low carb day, Thursday was a low carb day.  First time trying GABA, must have hit me hard, I could NOT wake up.  I slept in an hour, ate breakfast, then fell asleep for another 90 min, complete with more dreams, lol.

Soooo…. no morning cardio for me.

Made it in to work, slipped out at lunch for some chest work.

Lunchtime Chest (30 sec b/w sets)

smith machine flat press warmup x 2, 140+ bar x 7, 7, 7, 7, 7, 7, 7

flat db press 140 x 12, 8, 7, 7

incline cable fly 90 x 12, 12, 12

high cable crossovers 90 x 12, 12, 12


notes:  I get one scoop of carbs on low carb day, to be taken before your workout (so if no workout, no scoop).  glad I had my scoop, cause 17 working sets of chest and I was spent!  back to work

After work I realized I still had back to do.  But my scoop was gone! Oh no!!  Oh well, went to the gym after work. Raw dog no carbs back work.

Evening Back (30 sec rest b/w sets)

widegrip pulldowns warmup x 2, 210 x 10, 10, 10, 10

underhand grip pulldowns 195 x 12, 9, 9, 10

t-bar rows 135 x 10, 10, 7, 7

one hand db row  85 x 6/6, 6/6, 6/6, 6/6, 6/6, 6/6

hyperextensions bodyweight x 12, 25 lbs x 12, 45 lbs x 12

cardio: 20 min


notes:  got tired! weight didn’t feel too heavy, I felt strong, just running out of gas.  solid enough workout though, felt lean and mean!  For cardio I got on the elliptical and set the resistance heavy and stomped it out.

OK, now.  For the 6 week challenge, they have sprung a curveball on us.  They sent us an email TODAY, saying take a picture of yourself TODAY.  Then take a pic of yourself in one week.  Aw man, I wasn’t ready for this!  I guess that is part of stepping out of your comfort zone, being ready to be accountable, or even proud, of all your hard work, any moment of the day.  Not shying away from the spotlight’s glare.  Since I have to post it to the contest, why not post it here?

So here I am, stretchmarks and sunburns, wrinkles and moles, warts and all.

love the headline!

love the headline!

Just another day in the 6 week challenge!  How about you?  Any big challenges for you today?

Late-night workout

Tuesday, the day just got away from me.  Supplement shopping, food cooking, food prep, general tiredness.  I thought I could slip away at lunch during work for a workout, but it just wasn’t possible.  So now here it was in the evening, ate my dinner, more food cooked, deciding workout or no?  This time I chose to hold nothing back, and went to the gym.

8 pm crowd is definitely a different crowd than 5 pm crowd.  Less chatty, more get in, get it done, get out.  A sober crowd.  No older gentleman, they tend to be in bed by 8, hahaha.  Now, 6 am crowd?  Lots of older dudes.  8 pm crowd?  Night owls and desperate people, like me 🙂

My main worry was that I would be too ramped up to get a decent night’s sleep when I got back home.  But the work had to get done, and I either let it slip by a day, or take it head-on, inconvenience and all.

Chest & Back:

Lying T-Bar Row (30-45 sec rest) 70 x 12, 90 x 12, 135 x 10, 10, 10, 10

Widegrip Pulldowns (30 sec rest) 120 x 10, 135 x 10, 150 x 10, 165 x 10, 180 x 10, 195 x 10, 210 x 10, 225 x 5, 5

closegrip row 100s set:  30, rest 70, 30, rest 40, 25, rest 15, 15

flat smith press (30 sec rest) (weight does not include bar) 50 x 10, 100 x 6, 140 x 10, 10, 7, 5

incline db fly (30 sec rest) 50s x 12, 12, 12

flat db press (30 sec rest) 70s x 10, 8, 7, 5

cable crossovers (30 sec rest) 100 x 12, 121 x 12, 143 x 12, 165 x 10, 9

notes:  I wasn’t so strict about the sets tonight.  My plan was to see how my Teres (shoulderblade) felt, test out different weight, and keep doing sets until I felt ready to move on.  T-Bar rows felt good at 3 plates so I kept doing them until I instinctively wanted to walk away, which was after 4 sets at that weight, ha.  Widegrip pulldowns felt good, I started light and kept climbing until I couldn’t do 10 reps with control, and then stayed at that weight.  In the end it was 9 sets of that.  Closegrip rows I would do reps until the Teres felt sore.  So it was a light workout for that area specifically, and decided to only do one 100s set, not two as per usual.  Chest work felt fine on the Teres, but my pecs just got wore out, haha.  I went lighter on the flys because the weight I wanted was taken, so I just went slow with the 50s, and held it at the bottom for a sec or two to get a stretch.  By the time it was time for flat db press, I was tired as heck, so my reps kept slipping.  Cable crossovers felt good though, I kept my arms straight and worked my way up like I did with the pulldowns.

And you know what my reward was?  I looked in the mirror at the gym and saw a completely different person than the one I knew for years.  Someone leaner, meaner, committed and focused.

How about you?  Any good workouts?

So much food!

Monday morning, ugh.

Got up for some fasted cardio, a spin class with Andrea.  Attendance was sparse, I guess a lot of people were smarter than me!  Some of the people beside me were pretty sluggish as well, it almost made me feel like a jackass pedalling so hard when they were barely pedalling. (cue 5 min pause in typing as I look for scene from movie Knocked Up, fails)


After work I had a big night planned:  Legs, then grocery shopping.  Showed up to the studio, time for a leg workout with the trainer!  Teres still tight, maybe no barbell squats while my shoulder is less than mobile.  Plan B!

Legs & Abs:

Leg Press (10 sec rest) 320 x 10, 10, 10, 10, 10, 10, 10, 10; 365 x 10; 410 x 10

Step-Back Lunge (30 sec rest) 60 x 6/6; 70 x 6/6; 80 x 6/6, 6/6, 6/6, 6/6

using kettlebells, and a sliding pad under back foot

using kettlebells, and a sliding pad under back foot

Superset leg extensions and bootstrappers (30-60 sec rest) 160×20,BWx15  4 sets




Superset:  Lying Leg curls and Stability Ball Curls (30-45 sec rest) 70×20,BWx15 3 sets; 80×20,BWx15 1 set



Abs Giant Set (45 sec rest) stability ball pass & one arm sit ups & extended side plank  15 & 15 each side & 15sec each side; Second Set 15 & 15 lb DB 15 reps each side & 15 sec each side





As you can see, I was drenched in sweat!  Hard work!  After the workout I walked down to the nearby grocery store to stock up for my new diet plan.  Dragged it home, loaded up my fridge and cupboards.  It’s too much food!!  My fridge is overflowing.  Check it out.




This is for 1 person.  For the week.  It’s kind of a trip because I am used to having nothing in the fridge and nothing in the cupboards, honestly.  I would live off takeout.  So all this stuff is pretty crazy.  I have this nagging worry about eating it all before it goes bad.  And then there is the constant prep, bleh.  I still have to go supp shopping, and buy a bunch more containers, then throw a bunch of meals together in advance.


And that was my day.  How’s it going with you?

Start of Week 4

After the good news on Friday, I began to think ahead to Week 4 – how can I do things better than Week 3?  It may sound crazy, but this challenge only runs until the end of July, just a few weeks left!!

Luckily, my trainer is of the same mindset as me.  She prepared a new diet plan for me (thanks Les!) which will take me into the realm of carb cycling… I already cycled carbs a bit when I was having cheat days, but this time no cheat days only high and low carb days.  For more info on carb cycling, why don’t you check out my trainers blog??  Lots of good info!


I need to stock up on groceries and supps, so I will have to start it on Wednesday.  But looking forward to it!


I had been icing my Teres Major lots, so Sunday I wanted to do some shoulders, test the wings out.  Arms and Shoulders.

Sunday Workout:

Machine Lat Raises (30 sec rest) 90 x 8, 8, 8, 8, 8, 8, 8, 7

Tricep Giant Set (60 sec rest b/w giant sets)  Closegrip Smith Machine Press & Skullcrushers & French Press

A.  110×12 & 50×12 & 50×12  B.  110×12 & 50×12 & 50×5  C.  110×12 & 50×12 & 50×7

Cardio Break – Spin Class

Bicep Giant Set (60 sec rest b/w giant sets) Fat Hammer Curls & EZ Bar Preacher & Reverse Preachers

A.  35×12 & 50×12 & 50×12  B.  35×12 & 50×12 & 50×7  C.  35×12 & 50×12 & 50×8

Rope Face Pulls (10 sec rest) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Cable Upright Rows (30 sec rest) 115 x 12, 12, 12


Notes:  Once again, the tricep giant set as originally planned is impossible to execute in that gym, so I had to improvise.  People just love that cable machine, if you walk away from it for 30 seconds, someone WILL jump in.  Doesn’t matter if its 6 am or 6 pm, not gonna happen, you either camp there or move on.

I got to the gym late, so once I was done lat raises and triceps, I had to run off to Spin class.  Which went fine, my usual craziness on the flat races.  Then the rest after spin class.

Biceps I decided to improvise because I wanted to isolate my biceps so I could avoid pulling on my scapula like last week.  Hammer curls (not across the body ones) felt fine so I kept those in but made them first, and then did the other 2 sets on the preacher bench so I could zero in on the biceps.  Worked well enough.  Always be ready to improvise instead of giving up.

I then tried out the shoulder exercises I knew had a good chance of irritating my teres major.  I did face pulls first, and sure enough I didn’t feel it while doing it, but I sure felt tight in the teres after I stopped.  So I decided no rear delt flys for me today (sacrilege!!! I love those).  I also wasn’t sure how shrugs would feel without my trainer watching my form, so I did some upright rows instead as a consolation.

And that was my workout!  Not bad for an injured man!  How was your Sunday?  Any good workouts?

Scales Day!

I was nervous about today.  I knew my diet was flawless and followed to a tee.  But after pulling that muscle (Teres Major?) I was nervous that I was resting so much, it was going to slow down my weight loss.  I still worked out hard, but to be brutally honest, I spent a lot of time this week lying on an ice pack.

I know it’s not the end of the world.  I know weight loss is mostly a question of diet (you can’t out train a lousy diet)

And yet, I didn’t sweat as much as usual this week, and my weight loss last week was already low.  But it is what it is, and I did everything I could with the opportunities I had.  I did fasted cardio, I did weights, I ate clean.

Did more fasted cardio Friday morning actually.  Abstained from the shoulder rolls, made sure to pedal like crazy on the flat races, get that burn.

In the evening I went to the studio for judgement… time for the scales!  As it turns out, I am down 4 pounds! Hooray!  We finally also checked out my body fat, it had been almost a month.  Current body fat is estimated at 19.9%!  YES!!  Part of me wants to doubt that number, part of me knows it is not a finely honed science, measuring body fat.  But I have been so quick to accept the high numbers when I get them, why not just be thankful for lower numbers and move on?  So as far as I am concerned, I am now under 20%!  Hot damn!


And how best to celebrate?  Chest and Back Day!  I wanted Les to watch my form as I investigated what moves I can do without setting off my pulled muscle.

Chest/Back (30 sec rest b/w all sets)

Widegrip Pulldown:  240 x 15; 260 x 15, 15, 15


Widegrip Seated Rows:  180 x 5; 220 x 15; 240 x 15, 15


One Arm DB Rows:  70 x 6/6; 75 x 6/6; 80 x 6/6; 85 x 6/6


Chest Press Machine:  90 x 7, 7, 7, 7, 7 (piece of shit machine!)


Cable Crossovers:  140 x 10; 100 x 15, 15, 15



Afterwards we did some back and chest stretches, which I need to do more of, so it is long overdue.  And it was over like that!  With the stretches and the weigh in, it was a really quick workout, but we did what we could with the time we had, and the scales prove it was all worth it!

still gotta hide that doublechin though!

still gotta hide that doublechin though!


So, once again, what is the biggest factor!  I have been working out hard for many months now, but my diet is finally dialed in and squared away, and it is paying off.  And I am not starving myself, trust me.  Here is a pic of what I had for lunch on Thursday, and what I cooked for dinner on Friday.

lunch: 8 oz steak, green salad, scoop of sweet potatoes

lunch: 8 oz steak, green salad, scoop of sweet potatoes


dinner: ground beef, chicken, tomatoes, onions, mushrooms, peppers, lots of Italian spices

dinner: ground beef, chicken, tomatoes, onions, mushrooms, peppers, lots of Italian spices


So I am down weight, down fat, feeling great, and lots of momentum!  Injury or not, still moving forward!  How are things going with you?  Any good workouts?


Recovery Work

After pulling the muscles of my left scapula yesterday, I went to bed early and rested up.  The RMT had given me the clear to keep working out, just be smart about it.  Even more to the point, I WANTED to work out, real bad.

Got up early and went down to the gym for fasted cardio, a one hour spin class.  It felt really good, the only thing that hurt was trying to do the shoulder rolls, which they like to throw in during breaks in the spin class.  So I abstained from those, and tried to pump my legs as fast as possible on all the flat races and get my heart rate up.  I don’t give a crap about heavy climbs, those tend to bore me and don’t make my legs burn any more, they are way past that difficulty-wise, I much prefer the races when I can work on my heart rate.

After spin I went to work, ate clean all day, kept the diet tight.  My diet has been flawless for weeks now, but when you hurt yourself and have to cut down on the exercise, the diet becomes even MORE important, you can’t afford any extra calories you won’t burn off any time soon.

After work I went to the gym for chest and back day… with a hurt scapula.  Crazy right???  Or was it the smartest choice possible… I wanted to see what my back could and could not do (and my chest for that matter, it uses the scapula as well).  If it hurts I stop, if it doesn’t hurt I up the weight until I can’t do it slow and with control (I want to isolate and explore, not go HAF and have to inadvertently recruit the Teres and Rhomboid and snap my shit up).  So lots of light weight and some pyramids and lots of slow controlled mindful reps.  Lots of stretching in between sets.  But still all hard work, no doubt!

(rest varies between all straight sets, I stretched, sometimes let other people sub in, rest was based on feel, not a clock this time.  rest protocol for 100s remained in effect)

Lying T-Bar Row:  no weight x 12, 45 x 12, 90 x 12, 125 x 10, 10, 10

Widegrip Pulldowns:  120 x 15, 150 x 15, 180 x 15, 210 x 6, 210 x 8

Closegrip Row 100s:  120 x 28, 20, 20, 15, 9, 8  (these hurt after a certain number of reps, so I stopped when it hurt)

Closegrip Pulldowns:  (kept a 30 sec rest protocol on these because it was light)  90 x 15, 15, 15, 15, 15, 15, 15

bench machine  120 x 10, 135 x 10, 150 x 10, 165 x 10, 180 x 8, 195 x 7, 210 x 5, 210 x 6

pec dec:  75 x 20, 20, 20, 20, 20


notes:  closegrip rows and pulldowns set it off a bit so I kept it light and went through the ROM slowly and it didn’t hurt until after a certain number of reps, so I stretched out a lot.  It actually got better as the back workout went on!  But it got tired fast during chest, with all the retracting it had to do, so I did a solid 13 sets of chest and I was done!


In the end I could still work out, I just listened to my body and didn’t get scared of the heavy weight, I just worked up to it.  It wasn’t as intense as normal, but still just as focused.


See you soon!