Tag Archive: chin-ups


Back, Cut Day 32

Feb 6 – High Fat Day / Back

Instead of steak, I cooked up like 2 pounds of ground beef, and mixed in lots of spices, and a bit of jerk sauce I had left in the fridge from when I had a roommate, like 4 years ago… (uh-oh!)
Chopped up lots of cucumber, thought it would absorb the grease and the spice well.

Got up in the morning, my butt was dragging HARD.  Get up and go energy was not there, even after a meal.  The carb cycling had me drained.

Assisted Pullups (varying grip b/w widegrip, underhand and hammer, 30 sec rest)

8 widegrip
10 underhand
8 hammergrip
6 widegrip
9 underhand

Chest Supported DB Rows (45 sec rest)

30s x 10
40s x 10
50s x 10
60s x 10
70s x 10

notes:  These felt good!  My energy had started to kick in!

Widegrip Pulldowns (no leaning back, hitting upper back, 45 sec rest)

180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

notes:  The weight felt light and comfortable, def ready to up it to 195.  But I got very distracted between rounds because I could NOT honestly remember how many sets I had done, it was all blending together.  So I am MOSTLY sure I did 5 sets, maybe it was 4, or maybe it was 6?  *shrug*

One Arm Cable Rows (30 sec rest)

105 x 10/10
105 x 10/10
105 x 10/10
105 x 10/10

Straight Arm Pulldowns

40 x 24, REST 76 sec, 40 x 25, REST 51 sec, 40 x 20, REST 31 sec, 40 x 21, REST 10 sec, 40 x 10

notes:  This was all I had planned for work, and I realized the whole thing only took 40 min!  I had blazed through this one!  Lots of time for cardio before work.

post-workout 20 min cardio elliptical

At work, the jerk ground beef hit me harder than expected, my butthole was melting like it had seen the Ark of the Covenant!

I went shopping at lunch and bought some Walden Farms to try out, and some sugarfree macaroons (for carb day).  The Walden Farms Peanut Butter… wth.  That was like salty… buttery… slime.

Do not like.

I hope the pancake syrup is better, holy jeez.  Thanks for the grocesst PB I have ever tasted.  brb soiling my pantaloons (again)

The energy was not always there during the day, but it was there in the workout!  The focus sadly, was off.

Did I mention my chest and my legs both have wicked DOMS today?  I did Legs on Monday, dafuq?

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Whoops! Forgot to post yesterday!  I went out to see Evil Dead, and lost track of time.

Tuesday:

I showed up to the gym at 6 am, to do some back and biceps, then spin.  In the end, I did back, then spin, then biceps.

Back, Spin, Biceps:  (30 sec rest b/w sets)

assisted pull-ups:  widegrip x 10, 10; underhand grip x 10; hammergrip x 10

widegrip machine rows:  195 x 12, 12, 12

narrowgrip pulldowns:  165 x 15, 15, 12, 10

machine hyperextensions:  270 x 12, 12, 12

Spin 1 hour

cable curls:  100 x 12, 12, 12

concentration curls:  25 x 15/15, 15/15, 15/15, 12/13 (back and forth arm to arm, no rest)

notes:  pullups felt pretty good for a warmup!  Losing weight definitely helps me do more reps.  I was worn out by the time I got to pulldowns, but finished pretty strong.

Spin class was good, Courtney teaches Tuesdays now.  My back was tired, so I was sad to find out that this ride had a lot of standing climbs, like 2 min long standing climbs.  Oh well.  We also had some fast flat races, I was dripping sweat by the third track.

I headed back to the weight pit to do biceps.  Kind of funny, when I went to do concentration curls, I grabbed the 25 pound dumbbells, and this young guy looks at me and sort of smirks.  Then I went back and forth, kept going, dozens of reps.  Meanwhile he had done about 4 reps, rested 2 minutes, then did 4 more reps.  That’s fine for strength, but not everyone trains that way every time.  He had also stopped smirking and was now minding his own business, so I guessed he realized this was a pump set for me.  Kiss my ass hater, take my 25s and do 60 reps with each arm, then tell me if I’m working hard.

Weight doesn’t matter.  The weight you use is only a tool for pointing towards the truth, it isn’t the truth, you savvy?  I can use my finger to point at the moon, but you don’t need my finger to see the moon, and my finger is NOT the moon.  Weight is just a tool, you also have reps, rest, time under tension, cadence, pre-exhaust, forced reps, drop sets, supersets, it just goes on and on.  Back to school with you, fool.

Oh, by the way, they finally started carrying P28 peanut butter spreads in Canada!  YAY!

BHcFiZ3CUAEHD8I

P28 is known for making protein-enriched bread (whey protein, in case you are vegan), and they recently expanded into making protein-enriched peanut butter.  All the flavours are in the picture:  PB, almond, banana raisin, white chocolate, and “signature” (peanuts, cranberries, flax, sunflower seeds).  They ONLY JUST started shipping into Canada, and I ordered a bunch for me and a bunch for Leslie.  100% natural, not full of sugar and hydrogenated oils, plus a bunch of protein per serving.  For a low carb, high fat high protein dieter like myself, this stuff is a major guiltfree treat!  A lot of calories, I can only have a teaspoon or two at a time, but the flavour is AWESOME.  You don’t need giant scoops of peanut butter when it tastes this good.

Seriously, it tastes good!  I am honest, I am only so-so on the taste of their bread, it tastes a little weird, too spongy.  But this stuff is honest-to-goodness DESSERT.  The white chocolate doesn’t even have sugar in it, just cocoa and milk powder and stuff, and it tastes crazy good!  Look it up!  It ain’t cheap, but it’s not made for binging.

Wednesday:

Wednesday I was in an odd mood.  I can’t explain it, I just felt… contrarian.  I put on a black shirt with blue and pink unicorns on it, and headed down to the gym first thing in the morning to do 6 am spin then some shoulders.  Yup, that was my shirt choice.  Here I am wearing a goofy shirt, and feeling totally antisocial, not wanting people to crowd me, wanting space.  Just being odd.

Spin was bleh.  I won’t name the teacher, but it isn’t really my style.  Although technically competent, this teacher was as dull as paint drying.  This teacher is always that way, this is just their style, and it is a big motivation drain on me.  It’s easier when I have friends there, but I was alone in that class.  And lots of awesome mainstream music was playing, but I wasn’t digging it.  I kind of phoned it in that class, I didn’t try too hard, really just a light ride.  And then they played GnR Paradise City.  And I got sad, because that is my jam to ride like crazy to.  And then the teacher screwed up the end!  wtf.  When there is the extended guitar solo at the end, you are supposed to race hard forever and ever until you collapse.  This teacher made us stretch out our shoulders for the first 1/3.  what the hell dude!  Don’t spoil the song.

Just a sad fat man wearing a unicorn shirt and pedalling like a wussy.

And then shoulder time!  I had a new exercise I wanted to try.

Shoulders:  (30 sec rest b/w sets)

half-kneeling landmine shoulder presses:  25 lb plate x 15/15, 15/15, 15/15, 15/15 (back and forth, no rest)

cable lat raise:  30 x 12/12, 10/12, 12/12 (back and forth, no rest)

reverse pec deck:  90 x 12; 75 x 12, 12

DB shrugs:  160 x 15, 15, 15, 15

notes:  those landmine presses work awesome!  The ROM feels good on my shoulder, it isn’t awkward to get the weight up.  I did it half-kneeling so I could get some stabilizer work in.  When I was doing them, there was this dude staring at me.  I figured he was enjoying my AWESOME unicorn shirt, so I walked over to him and asked if he needed my Olympic bar for something.  He said he was intrigued by my exercise.  I explained I had sprained my shoulder in the past, and he got excited, since he was rehabbing his shoulder too!  I gave him some pointers, and he went his merry way.  Yay!  I helped someone!!

So yeah, a big heavyset dude grunting out the weights, wearing a shirt with pink unicorns on it.  To test out my coolness, I spoke to 2 women in the gym, both of whom I already know by name, they know my name, etc.  One rolled her eyes at my shirt, the other got defensive and didn’t want to talk to me.  So… I will judge my coolness factor AT ABOUT A 9.

haha!  I just find that stuff funny, I am weird sometimes.

I don’t like the reverse pec deck, but the cables were busy, so oh well.

I was going to do legs at lunch, but work was CRAZY.  Then I am at home now typing this monster post, then cooking chili!  I guess I will do legs tomorrow.  And that is my week so far!  How about you?  Any good workouts?

Super Sunday

Everything about Sunday was pretty good.  After a lacklustre Saturday, I needed a better workout.  So Saturday night I stayed up late prepping a big pot of chili in my new crockpot, let it slowcook all night.

Sunday I slept in til 7 am… woohoo! living in sin! 7 am!  I also woke up to the smell of chili… which isn’t as good as waking up to the smell of bacon, but still not bad.  Chili turned out great!  Not too complicated:  I browned the ground beef and quickly browned some onions, garlic, green pepper, mushrooms, jalepenos.  Threw it all in the pot, added beef broth, black beans, canned diced tomatoes, chipotle powder, oregano, turmeric, black pepper.  Made about 6 servings.  I bagged it up in Tupperware to spread throughout the week.  No big whoop.  Bonus of cooking all night:  you get to try a bowl of chili for breakfast!

Headed to the gym, had time before Spin (about 40 min) so I did some Back work.

Back:  (30 sec rest b/w all sets)

assisted pull-ups:  widegrip x 10, 7; underhand grip x 10; hammergrip x 7

widegrip seated rows:  180 x 12, 12, 12

underhand grip pulldowns:  150 x 15, 15, 15, 15

hyperextensions w a 45 lb plate:  12, 12, 12

 

 

Then it was time for Spin!  Andrea was teaching, reminded me why I like Spin, well-balanced and left me room to go for it and make it the workout I wanted.  It WAS a little odd when 5 min into a class a woman runs in and grabs the bike right next to me, then picks it up and moves it CLOSER to me!  Now she and I are spinning about 4 inches away from each other, me all sweaty and trying not to jab her with my elbow.  Oh well, jokes on you babe, I had chili for breakfast!!

 

After Spin, time for biceps.

Biceps:  (30 sec rest b/w sets)

standing curls w EZ bar:  75 x 12, 7, 6

concentration curls (no rest, back and forth arm to arm):  20 x 15/15, 15/15, 15/15, 15/15

 

notes:  The Back workout felt great!  I varied up the grip during the pull-ups in order to hit my biceps differently and hit my back differently.  That’s one great thing about weightlifting – infinite variations.  It worked too, my back felt nice and warmed up for the rows, and those felt strong.  After the rows my back felt pumped, and the pulldowns felt real strong as well.

Spin kind of tired me out, so I had lost some of that pump by the time I did biceps.  My intensity was not quite there for the standing curls, I needed the aggression to carry it through.  So I kept the weight light on the concentration curls and just kept pumping the weight over and over, trying to wake the muscles back up.  Those actually felt really good, I felt tempted to do another biceps exercise over and above my plan!  In retrospect I should have added in a good finisher, but instead I just stuck to the plan and showered and went home.

 

But overall a great workout!  What about you?  Any good workouts?

Ready to Play

I put my gameface on today.

I woke up feeling pretty good, so I decided to do some warmup pushups before heading to the gym.  Quick 35 half ROM pushups.

I wanted to do back work, but I didn’t know what my shoulder could handle, so I dialed down the weight, but tried to make up for it by cutting down on rest time, 30 sec max rest, even between exercises.

I started off with some assisted chinups, first set close grip, palms in.  Assisted for about 40% of my weight.  Did a set of 10, not a big deal.  Then switched to hammer grip, was only able to do 4, shoulder getting tired.  Especially as my arms were above my head, I didn’t want to push the girdle too hard, so I stopped.

Then I did some one arm bent over dumbbell rows, with 55 lb DBs.  Did 2 sets of 12 reps on each side, alternating with no rest.  Felt light, so that was reassuring.

Then I went to the lat pulldown machine, again I was wary about going above my head.  I did 120 pounds widegrip, 2 sets of 12, 30 sec rest. It felt good and light, but no need to push it.

Moved to the hammer strength row machine, took a close grip.  Left it at 60 pounds, but went slow and tried to feel it, and go for high reps, see if I could make it a “burn” set.  First set, did 40 reps.  Waited 30 sec, then did another set of 25 reps.  Felt tired, but not muscle exhaustion, so I guess that is ok for now.

I wanted to do cardio, but I was going to be late for work, so I left.

At work I stepped away at noon to see the doctor about my shoulder.  He refilled my scrip for a-i and xo inhibitor, and checked my blood pressure.  I have had problems with high blood pressure in the past, even after weight loss, but he said it was really good today, so I was relieved.

Went back to work, and it was someone’s birthday so I had a piece of cake… I was jacked up on energy for the rest of the day!  LOL.  I wrote down some adjustments to my gym routine:  switching out above the head movements for a while.  I will lower the weight for all other upper body work until I get the weight back up to pre injury levels, then I will add back in the above the head stuff, but at light weight, then build that back up to pre injury levels.

Remember, you need to spend as much time researching and planning and reading and thinking about your fitness strategy as you spend doing it, or you will be driving blind.

Came home, did squats: 40, rest, 45, rest, 40, rest, 40, rest, 54

Then I collapsed on the ground, lol.

No time to rest, I jumped back up and did some bent double leg calf raises, 40, 40, 40, 40.

Then I lay down on the ground and tried to do some short bridges (like thrusting your butt up into the air with your feet in close).  I did a set of 50, but with some difficulty, as my hamstrings were seizing up.  I guess doing them so close to leg work was taxing.  I tried to do another set, but only got to 23 before my right ham seized up, and I had to take a break.  Waited a few minutes, then went back for another set, slowly got through another 50, then stopped.

For fun I decided to do something different, so I set up my towel on the ground like a pillow then went into a headstand against the wall.  Head on the pillow, palms of hands on the ground to hold me up.  When I started to feel it in my neck, I pushed harder with my hands and shoulders.  I think I went for about a minute before I felt more pressure in my neck so I stopped.  I didn’t expect much so I hadn’t set up the timer.  Next time.

Overall, a pretty good day.