Tag Archive: closegrip


Beat up and tired

Worn out!  Bombed out and depleted.  Sore low back, sore shoulder, massive leg soreness developing, energy stores were ok though.  I decided I needed to get the blood moving and stay active.  And so that means… double workout day!  Who doesn’t love going to the gym twice?

First thing in the morning I headed down to the gym to blast the triceps

Monday AM triceps and calves (60 sec rest)

V-Bar Pushdown:  90 x 10 warmup

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

As you can see, still doing the triple drop sets.  V-Bar pushdowns are fun because you can usually go a bit heavier, so I put it in first to wake the arms up.  Heavy weight early off gets the hormones flowing.  Unlike a regular pushdown where the elbows stay pinned to my sides, with the v-bar I hover over it and push it straight down, hence the higher weight.

Closegrip Bench Press:  45 x 10; 65 x 10 warmup

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

I wanted to use the Smith Machine, but it was taken, so regular barbell for me.  Drop sets with plates can be a pain in the butt when you’re by yourself, it ends up being a rest for 10 seconds while you shuffle the plates around.  So I tried to pick weights that were easy to trade around, nothing too crazy.  Both of these felt light bench and v-bar, but that’s probably because I normally do it after chest when my triceps are tired.  Today they were fresh, and the weights felt light (well, heavy, but lots of gas in the tank so no big deal)

Overhead Rope Extension:  40 x 10; 60 x 10 warmup

90 x 12 DROP 70 x 12 DROP 50 x 12 DROP 40 x 12

90 x 12 DROP 70 x 9 DROP 50 x 9 DROP 40 x 12

90 x 12 DROP 70 x 8 DROP 50 x 12 DROP 40 x 12

By now the triceps were getting fatigued, but I like the overhead extension, it really hits the long head of the tricep nicely, so I don’t mind this as a finisher.  Just stand up straight, keep your upper arms still, and drop the rope behind your head and squeeze it back up.

 

I decided to do some calves.

Standing Calf Raise (30 second rest)

295 x 20, 20, 20, 20, 20, 20, 15

This was FST-7 inspired (its a training system), so I kept the rest low and repped it out.  The standing machine is nice because you can drop your heels below parallel and really stretch the muscle out before you contract it and push the weight up; keeping the reps slow and goin down low!.  By set 7 my calves were smoking tired and I couldn’t get all 20 done.  My calves can take a beating, but this one got the best of them!

I ran out of time for any cardio, I had to head to work.  This would set the focus for workout 2

 

After work I headed to the studip to train with Les.  Empty studio!  After a quick conference, Les decided we would do some shoulders and biceps then just work on abs forever and ever and ever.  More core in store!

Monday PM Core (45 sec rest b/w sets)

Elliptical 20 min warmup

Standing Military Press:  75 x 8; 85 x 8, 12; 95 x 8

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Believe it or not, this also warms up the core a bit.  You need it to keep the bar steady over your head and to keep your body straight.

Cable Curls:  110 x 8, 8, 8; 130 x 8

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I have a bit of tendinitis in my right forearm, so cable curls are always easier on my joint pain for some reason.

Superset:  Scissor Kicks x 20 and Reaching Crunches x 25 and Bent Knee Hip Raises x 10 – 3 sets

don't I look happy? nice legs though

don’t I look happy? nice legs though

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ya, using the hands a bit

ya, using the hands a bit

 

Half-Kneeling Canoe Twists (using rope):  40 x 12/12; 70 x 12/12, 12/12

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don’t use your arm strength, keep the raised knee steady, try to twist with the abs! Its like paddling a canoe, sort of.

 

Superset:  Kettlebell Side Raises 50 x 15/15 and Elevated Side Plank Pulses x 12/12  3 sets of that

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I put on a brave face but I really was tired!

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And that was my day!  How about you?  Any good workouts?

Back and Biceps

Went to the gym nice and early for a workout.  I am getting used to being there early, and I have to say that I think it’s good for me.  PLUS, you get a big jump on your whole day!  Don’t just take my word for it, here is an article from the guy who co-founded Musclepharm on the benefits of early morning gym sessions.

http://www.bodybuilding.com/fun/train-early-and-reap-the-rewards-all-day.html

On to my workout!  Back and Bis

(60 sec rest b/w sets)

20 min on the elliptical, 150 twists

reverse grip pulldowns:  135 x 10; 210 x 12, 12, 12

widegrip pulldowns:  210 x 15, 15, 11

bent over 2 DB row on an incline bench:  80 x 17, 17, 17

hammergrip assisted pullups (lean back and pull to stomach):  (100) x 12, 12, 12

alternating DB curls:  25s x 10; 40s x 14, 14, 14

one arm DB preacher curls:  25 x 10/10; 40 x 11/11, 7/8; 35 x 14/14

EZ bar spider curls:  60 x 5, 8; 40 x 20 closegrip, 15 widegrip, 17 closegrip

elliptical for another 20 min, 150 twists

notes:  Pulldowns are going really well, regular progress.  I think my back is getting stronger.  I wish my back would widen out though, I would really like to be able to do a front lat spread.

On the preacher curls I had to drop the weight because my biceps were tiring, and that fatigue only intensified for the spider curls.  I totally failed at 60 pounds, so I dropped the weight there too and practived varying my grip to test out my strength.  I found my tendonitis flared up more on the widegrip than the close.  And always only when I curls bars, not dumbbells.

Anyways, it was an intense workout as always!  I need to hammer my back more often if I want it to come up.

And that was my day!  How about you?  Did you make it to the gym?

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!

Chest and Arms

I didn’t do Arms on Monday, so I had to play some catch up on Tuesday.  I SHOULD have gotten up early and busted out some arms Tuesday morning… but I was tired and slept in a bit.  I made it in for 7 am Spin, got my cardio in, but then had to head to work.

After work I got a tanning session in first, before weights.  I just felt like it.  Probably a bad idea, because I made it to the gym 10 min later, started lifting weights and got a headache.  I think that was from being thirsty and all the sunlight and UV light blasting my face.  Anyways, I did Chest and then did Arms.  Wanted to do Shoulders, but I was EXHAUSTED after arms, and had to throw in the towel and retreat home.

Chest:

bench press machine (30 sec rest), warmup x 2; 195 x 7, 7, 7, 7, 7, 7, 7

flat DB press (30 sec rest) 140 x 12, 12, 7, 5

incline DB fly (30 sec rest) 120 x 10, 6, 5, 6

Arms:

Tricep Giant Set:  closegrip DB press + 2H seated extension + skullcrusher

100/50/40 x 12/12/12; 100/50/50 x 12/10/12, x 7/7/12

Biceps Giant Set:  fat DB curls + fat DB hammer curls + reverse cable curls

70/70/40 x 12/12/12; 70/70/50 x 12/9/12, 9/6/12

notes:  gym was SO CROWDED.  It didn’t affect my chest workout, but doing the prescribed giant sets for triceps was impossible.  So I improvised my own tricep giant set that involved staying in place with a set of dumbbells and a barbell.  closegrip bench felt weak as shit, I think that was the fact I had just done chest, haha.

Those Bicep giant sets KILLED my forearms!  After every set they were throbbing and aching, it was really something.

And that was my workout today!  How about you?

I got up at 5, was at the gym by 6 for some fasted cardio, a Spin class.  I sweat so much!  I would just look at the sweat rolling down my arms.  I have to admit, my energy seemed to be there for me, even on the fast!  I saw this as a good sign.  After spin, rushed back home, ate my meal in peace, went off to work.

Work was sort of tough, my mood was … “surly”.  I wanted to be left alone so I could just get my work done and not talk to you.  At one point a coworker started to eat an apple with his mouth open, and it was like nails on a chalkboard, so I put on the headphones and kept working.  Just then my supervisor came up and tapped on my shoulder and started to lay into me about how my professional opinion on a current work issue wasn’t enough (it’s his mgmt style, negative reinforcement), despite my 7 years of experience and my solid track record, I needed to go find someone ELSE OTHER THAN ME, and then he would respect that answer.  So he kept going on about backing up my opinion, and all this other jaw movement I had heard more and more over the past few months (he was getting more frequent with it)… and I just lost it.

I threw everything up in the air, my headphones, pens, paper, and said “I will do it! I will do it! Let me go do it! Let me go do it! I will do it! ok? ok? ok?”  He just mumbled “are you ok?” and then hightailed it back to his cubicle, as I ran around like a Tasmanian devil just gathering people’s opinions, formulated him an official email and sent it back to him.  It was a massive overreaction on my part, but I was left alone for the rest of the day.  I am sure it is not the last time I will hear about this, look forward to that, lol.

I stewed all afternoon, eager to get to the gym and get the rest of my surliness out in a productive way.

Made it to the gym with a chip on my shoulder and time to kill, haha.

Chest & Arms & Shoulders

chest press machine: (30 sec rest) 2 warmups, 180 x 7, 7, 7, 7, 7, 7, 7

flat DB press (30 sec rest)  70s x 12, 12, 8, 8

incline DB fly:  (30 sec rest) 60s x 10, 5, 7, 7

Giant Tricep Set:  closegrip Smith machine & db skullcrushers and tricep extension machine (1 min rest)

a.  100×12, 20s x 12, 80×12; b.  100×12, 20s x 12, 80×12; c.  100×12; 20s x 10, 80×12

Giant Bicep Set:  seated fatDB curls & fathammer curls & reverse cable curl (2 min rest)

a.  35s x 12; 35s x 10, 70 x 7; b.  35s x 11, 35s x 7, 70×9; c.  35s x 10, 35s x 6, 70×12

lat raise machine:  (30 sec rest) 70 x 8, 8, 8, 8, 8, 8, 8, 8

rear delt cable fly:  (10 sec rest!) 18 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

db shrugs:  (30 sec rest) 100s x 10, 10, 10

notes:  this was epic!  I did chest, felt good so did tris, ran back to my locker and grabbed the fat gripz, did bis, put the gripz back and did shoulders, looked up and it had already been 90 min!  Between repping it out over and over with intensity, and weaving through all the crowds, time flew by.

I flew through machine press, started to stumble during the flat press, and could barely make it through the flys, lol, I just went nonstop and it caught up to me soon enough.

It was super crowded, I had to modify my arms giant sets to accommodate what was free and clustered together.  I had to use dumbbells instead of the barbell skullcrushers, which made it tougher, and the 20s wore me out lol.

I used fat gripz for my giant bicep set, which changed the game entirely.  After the first giant set, my forearms were throbbing!!!  I took 2 min because I could not believe how pumped and sore they were.  I had used the gripz before, but had never supersetted with them, and that kicked my butt!  I couldn’t make it through a single giant set and hit all reps, so it was pretty much awesome and scary.

I took face pulls out of my shoulders workout because I was rather tired already and that was just an extra finisher, not crucial.  Rear delt flys made my shoulders ache like crazy!  Some quick shrugs and I was out!  Back home for some good eats!

Best of all, that workout felt like back to business, I think I am getting used to the diet and can once again hit the gym with intensity and focus.  Work on the other hand… lol.  I need to watch my tongue at work.

 

Sunday Back

Saturday was a day off.  I did a spin class in the morning, did some shopping, generally rested.

Sunday I got up and went to the gym for some spin and back.

Spin was alright, once again I sweated extra hard, I think the humidity in the gym hasn’t been addressed yet.  It definitely is not air conditioned like the rest of the mall.  After spin I got ready for Back work.  I was actually a little nervous, this back routine was going to be a monster one, and I was nervous taking it on at full strength, much less post-cardio.  But no way around, just gotta do it.

Back (30 sec rest b/w all sets)

widegrip pulldowns:  2 warmup sets, 195 x 12, 12, 12, 12

underhand pulldowns:  180 x 12, 12, 12, 12

t-bar rows:  115 x 10, 12, 10, 6

closegrip machine row:  195 x 12, 12, 12

closegrip cable row:  195 x 12, 12, 9

hyperextension machine:  300 x 15, 15, 15, 15

 

notes:  this routine was heavy and volume and fast-paced.  I pretty much had to get aggressive right from the start, and grunt just to build up the momentum that will carry you through.  Working out is always a balance of finding just how much you can break yourself down without stopping you cold.  You want intense, you want a routine that fills you with a bit of fear, but not too much fear.  You want to push the limit, not trip over it.  You know you hit the sweet spot when you realize your routine is so insane that if you stop to question yourself, you will lose your confidence and drop out.  Maybe 22 working sets is nothing to the next guy, but for me, this workout was pretty much all I could handle, and if I stopped to come up for air, I wouldn’t be able to keep up the momentum.

The t-bar rows are deceptively heavy.  The weight doesn’t seem like much, but it was tough!  The setup is also a little too small for me, I can’t fully rest against the pad, and end up crushing my groin to try and get into position, which is distracting.  I failed out on the cable rows, not purely due to the weight, but the handlebar was really rough and tearing up my calluses.  Next time I will go look for a rubber grip, at least until the calluses thicken up.

I walked away from that workout COVERED in sweat!

 

What about you?  Any good workouts?

Chest, Shoulders, Arms

It was a double gym session kinda day.

I had a session in the afternoon, but I woke up in the morning, thought OH MAN do I have to go to work???  And so I HAD to go to the gym in the morning ALSO, just to clear my head and give me a “buffer of sanity” to help me through the work day.  When in doubt, just lift.

AM Chest and Shoulders

Bench Press (60 sec rest)  115 x 5, 135 x 5, 185 x 5, 5, 0, 5

flat db press (60 sec rest b/w lighter sets, 120 sec rest b/w heavier sets)  110 x 21, 130 x 15, 150 x 10, 170 x 6, 190 x 4, 170 x 6, 150 x 10, 130 x 12, 110 x 15

cable crossovers:  (rest-pause sets)  120 x 32, 8 (2 min rest) 120 x 27, 13

lat raise machine (30 sec rest) 60 x 8, 8, 8, 8, 8, 8, 8, 8

reverse cable fly (10 sec rest!)  33 x 10, 10, 10, 10, 10, 10, 7;  8 pounds (haha!) x 10, 10, 10

face pulls (10 sec rest!) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

upright rows (30 sec rest) 135 x 12, 12, 12, 9

notes:  On the 5th set of bench press, I had a “false start”, went for the first rep and almost dropped it on myself.  So I racked it, waited 30 seconds, then went again.  I really need to up my bench press, it is just not up to snuff.

dumbbell presses went really well!  I didn’t get to bust out the 100 lb dumbbells yet, but I did use the 95 lb dumbbells, and those were pretty fun.  9 sets of those, just kept hittin those fibres.  For the last 2 light sets, I just repped them out, double time.  Just burn it out.

Then 2 burn sets of the crossovers, do as many as I can, rest a few seconds, do more.

Then light shoulder work, just low weight, low rest, lots of sets.  8 sets of 8 of the side raises, 10 sets of 10 of the rear delt flys and face pulls.  Those rear delt flys were BRUTAL!  By the end I could barely do the lowest setting, which was 8 pounds, LOL.  They were just fried.

After work, I headed down to the studio for an appt with the trainer!  We agreed on arms!  It was a chance to bust out my fat gripz and test out their forearm-shredding abilities!

Friday night Arms

warmup:  25 min cardio on the elliptical, 25 degree incline, variable resistance

superset bench dips & “fat” cable curls (60 sec rest) 12, 12, 12 & 80 x 12, 110 x 12, 12

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superset closegrip smith machine & fat preacher curls:  (60 sec rest) 90+bar x 12, 12, 12 & 35 x 12, 12, 40 x 12

suicide grip isolates the triceps

suicide grip isolates the triceps

friar tuck aint got nothin on this fat preacher!

friar tuck ain’t got nothin on this fat preacher!

superset overhead rope extension & fat incline hammer curls (60 sec rest)  70 x 15, 90 x 15, 110 x 15 & 70 x 10, 10, 12

unimpressed face

unimpressed face

damn these are hard face

damn these are hard face

superset straight bar pressdown & reverse cable curl (60 sec rest)  150 x 15, 15, 15 & 80 x 12, 90 x 12, 100 x 12

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fat reversegrip triceps extension DROPSET 110 x 12, 90 x 12, 70 x 20ish, 60 x 20ish

fat cable curl DROPSET 110 x 12, 90 x 12, 70 x 9, 60 x 9

notes:  the thick bar grips really made the workout feel different!  the hammer curls especially were tough.  My tendonitis started to bark a little bit on the cable curl dropset.  Awesome workout!  Suns out, guns out!

photobomb'd!

photobomb’d!

How about you?  Any good workouts?

forearm tendinitis

Woke up, ready to tear it up.  Headed to the gym in the morning before work.  Time to try out a new back routine!

Got to the gym a little after opening, decided not to do spin, I would do weights first, then get those damn HIITs out of the way.

bent over bb rows:  (60 sec rest b/w sets)  185×5, 195×5, 205×5, 215×5, 225×5

rack pulls:  225×5, 235×5, 245×5, 255×5, 265×5

assisted pullups:  rotated twice through a widegrip set, underhand grip set and hammergrip set, 6 sets total, 30 sec rest b/w sets; W12, U12, H12, W6, U6, H10

closegrip row (100s):  120 x 30 reps, rest 70 sec, 35 reps, rest 35 sec, 35 reps

closegrip pulldowns (100s):  90 x 35 reps, rest 65 sec, 28 reps, rest 37 sec, 20 reps, rest 17 sec, 11 reps, rest 6 sec, 6 reps

cardio:  elliptical HIIT style, 1 min slow, 30 sec fast, for 20 min

back notes:  the idea behind this workout was to start off with compound movements, heavier weights, longer rest, lower reps, then do a bunch of pullups from different angles and build up the reps with low rest, then do a couple of pump sets.

The bent over rows and rack pulls are pretty light weight but tbh I don’t really KNOW my weight for those exercises, I don’t do them much, and when I do them I go high rep and low rest.  So this is me trying to build up some strength instead of endurance.  As I stick with the plan, I will find the sweet spot for weight, until then I am upping the weight slowly but surely, not a race.

But I start with strength.  Then pullups (assisted ones, I am too much of a fat bastard to do a regular pullup), for 6 sets, low rest, just tire me out with lots of sets and reps, lots of angles.

The pump sets, I wonder if the rep and rest scheme makes sense.  The goal is 100 reps.  Cut your weight about in half, do as many reps as you can do and when you stop, the number of reps left out of 100 is how many seconds rest you get.  So if you start off with 35 reps of row, you have… 100 – 35 = 65… 65 reps left equals 65 seconds rest!  The net effect of it all is, as you get closer to 100, your rests get crazy short!  The rows were maybe too easy, my rep numbers are waaaayyyy too even and consistent.  The pulldowns are more like it, I was struggling by that point!

For the cardio, I did what Les asked for, and varied my speed and effort.  Got on the elliptical, went relaxed pace for 60 sec, then upped the resistance by 15% and went as fast as I could for 30 sec.  Repeat that pattern for 20 min, and you are done!

I walked away from back day feeling torched!  I went off to work for a full day of work, bleh.

At lunch, I needed to get away from work, I was getting stressed.  So I decided… time for arm day!

Lunchtime Arm workout (supersets, 60 sec rest b/w supersets)

bench dips & cable curls (120 lbs):  12/12, 12/12, 12/12

smith machine closegrip press (70+bar) & db preacher curls (35 lb DBs):  12/12, 12/12, 12/12

overhead rope tricep extension (60 lbs) & incline hammer curls (30 lb DBs):  15/12, 15/12, 15/12

rope pressdown (150 lbs) and reverse barbell curls (60 lbs):  12/10, 11/10, 10/10

reversegrip tricep extension DROPSET 150×12, 120×12, 90×12, 75×12

notes:  I could feel my forearm tendinitis flare up right away on the bicep exercises, could even see the spreading redness patch on my forearm!  Damn!  I was REALLY looking forward to arms day too.  How frustrating!  I don’t WANT to rest you arms, I want to make you grow!  Instead I gotta give them more rest.  Just listen to your body, even when it’s shitty news.

I made it through 90% of the workout, I had a dropset of cable curls at the end, but I said F it and stopped after the tricep dropset.

With the smith machine press, a trick I saw on the web, you can use a suicide grip on the smith machine with no real risk, and keep the focus much more on your triceps!  Works well!  With the preacher curls, the tendinitis was so bad I used a reduced ROM on the left arm, just the bottom half of the curl, didn’t bring it all the way up, just couldn’t, so reduced ROM to get through the reps.

For the hammer curls, those didn’t hit my tendinitis as much, so I channelled my overall forearm frustration into a decent set of incline hammers!  Decent for me, 30 lb DBs are hard for inclines for me 🙂

Reverse curls was when the pain kicked in again, and I started to stumble on finishing the sets.  Reversegrip tricep DROP went quite well, but called it a day.

Those were my 2 workouts today!  How about you?  Any good workouts?

I felt like I had a lot of time in the gym to make up for, so I headed down Sunday morning for an epic gym session.

Got in the gym just as it opened, the plan was:  do legs for an hour, then do a spin class, then do arms.

Legs:

45 degree Leg Press (60 sec b/w sets):  180×50, 270×40, 450×30, 630×20, 810×10, 860×10, 900×8

superset – leg extensions and leg curls (no rest, back and forth 4 times):  150 x15/15, 15/15, 15/15, 15/15

Spin – 1 hr

leg notes: I am happy with the leg press, new weight for me!  I know I can do more, but I am getting used to it.  After 8 reps, I noticed my knees starting to track out, so  I called it quits there.  Hands stayed on the handles, gripping so tight it made my tendonitis flare up!  haha  I went deep as I could, meaning my thighs were pressed into my gut, which made it sort of like a rest, lol!  Don’t do that one on a full stomach, keep it empty cause your thighs will push into your stomach.

I was thinking of doing squats, but my neck was just starting to feel better, so I kept it simple.  No squats just yet.

The superset was fun, just light and a pump to get the blood flowing before spin.  My quads were quite tired though!  150 would normally feel much easier.

Spin was awkward, there was an older lady subbing in for Andrea.  I use the term older because she made fun of her own age at one point.  She said lots of awkward things, like shouting “how does that feel, baby?”  I cringed a lot.  But I got a good sweat in.

 

Then time for arms!  For fun, I decided to do something different – I tried a workout from Youtube!  A channel called Physiques of Greatness has a workout called “Curls for the Girls, Vol 1”, basically supersets of biceps and triceps, which I do anyways, but sometimes it is fun to switch it up.  By the way, PoG is a great channel, check it out if you are on Youtube

http://www.youtube.com/user/PhysiquesOfGreatness

So I launch into “Curls for the Girls, Vol 1” (there is a Vol 2 and 3 I will also try), and during my first superset, who shows up???  Leslie my trainer!  I guess Curls for the Girls works after all, a girl appeared 5 min into starting, damn!  Les was ALSO about to do arms, so I suggested we team up on this workout, take turns supersetting.  So off we went.

Arms:  (took turns supersetting, I did a superset, then she did, back and forth)

closegrip bench press & strict curls:  80 x 12/12, 12/7, 12/7

bench dips (feet elevated) & seated db curls (40 lb db’s):  12/12, 12/12, 12/12

reverse curls & French press:  40 x 12/12, 50 x 12/12, 12/12

one-arm preacher hammer curls (30 lb db’s) & v-bar pressdowns (150 lbs):  15/15, 15/15, 15/15

wrist curls and reverse wrist curls:  50 x 15/15, 15/15, 15/8

notes:  Les didn’t do the wrist curls, she went off to do her cardio.  I was really disappointed by the first round, 80 was WAY too light for the closegrip press, but my tendonitis flared up on the curls and I could barely do them.  I thought it would be cool to use the same weight and save time, but I really should have grabbed 2 different weights.

I don’t normally do dips, they mess up my shoulder, but the bench dips felt fine (Les used the dip machine).  After the press and curl debacle, everything else felt WAY light, my forearm tendonitis stayed quiet, even during the preacher hammer curls.  Next time I do this routine I will go heavier for sure.  I kept it light in case my arms groaned at me, but I was overly cautious; go heavy or go home!

Except for the wrist curls, my tendonitis popped up during the normal curls, but not the reverse ones.  By the third superset, my forearms were so tired, they gave out during the reverse curls.

 

Then I was done!  I looked at the clock, I had been at the gym 3 hours!!  Holy crap!  There might be something wrong with me, haha.  I must be sick in the head!  Long weekend, Sunday, gym for 3 hours.  I went home for some steak and a nap.

 

And that is my workout for the day!  How about you?  any good workouts this weekend?

Apr 4 Chest & Tri

Woke up pretty tired Thursday morning.  I took some pre-workout, had some caffeine and had some NO3.  In retrospect, I pushed it a little too far.

Made it to the gym at 6 am, ready to do some chest and triceps as time permitted, then 7 am spin.

Chest & Triceps:  (30 sec rest b/w sets)

warm-ups w/ cable crossovers

flat db fly:  80 x 12, 12, 12

cable crossover 120 x 12, 12, 12

incline bb press (1/2 ROM):  115 x 15, 15, 15

flat bb press:  135 x 12, 12, 12, 7

reverse grip pushdowns: (no rest, back and forth arm to arm)  50 x 15/15, 11/15, 12/13, 10/13

closegrip db press:  100 x 12, 12, 10

seated two hand db extension:  65 x 12, 12, 8

cardio:  30 min elliptical 55% resistance, incline 9, light pace

 

notes:  The flys went ok, but felt a little awkward, I might not have fully warmed up yet.  This was my first time trying out 1/2 ROM inclines.  I guess it was ok, certainly easier on my shoulder, but not sure if was worth it in the end.  With the flat presses, I was SO close to failing on the third set, I actually failed on the last rep and had to force it for what seemed like forever to get it back up and rack it.  I could see I was wearing down, so I stopped and pulled a little short on the 4th set before it felt like I was on the edge of failing.  No sense risking it when I didn’t have a spot.

It was about then that my stomach became kind of upset.  I think I took too much stuff this morning, and now it was turmoil in my gut.  It kind of distracted me during the tricep work.

For the pushdowns, I tried standing sideways and holding onto the machine with the freehand, even leaning away a little.  I think that worked MUCH better, felt better formwise.  It still feels hard on my left shoulder, but not crazy bad.

I was SO close to getting through that third set of the closegrip presses, it was very frustrating.

In the end, I decided my stomach was feeling pretty rough, so I did not go to Spin, instead I just did cardio on my own, and kept a light pace.

 

And that was my workout!  How about you?  Any good workouts today?