Tag Archive: deltoids

The plan for today was spin, then some shoulders, and if I felt like I had the juice left then do some arms, maybe yoga later on?

Showed up for some Sunday morning spin with Andrea.  The class wasn’t very full!  I think the November rush has fizzled out and now people are shopping and partying.  But wait for January!  It will be pandemonium. (no neighbour today, he had a brunch)

Spin class was good as always, went through the regular routine:  warmup races, some harder races, some standing climbs and power climbs, mixed terrain, intervals, another long race, one more good climbing song (climbing mixed with downhill races), then a cooldown song, some stretches.  I think Andrea might have been rockin out too hard to the intervals song, she knocked the iPod off the shelf, and we just kept biking along until it was all set up again (to her credit, she got the timing exactly right on the next stage of the spinwork when the music kicked back in, so the train didn’t derail entirely).  The song she was rocking out too much to?  Brick by Boring Brick.

I was feeling good and sweaty and warmed up after that 60 min class, so I went to do some shoulders!  The name of the game today was limited rest:  short short rests between sets, heavier lifts mixed with lighter lifts.


seated dumbbell presses:  100 x 13, 8, 5, 3, 4 (30 sec rest for the first 2 breaks, 45 sec rest for the last 2 breaks)

dumbbell lateral raises:  50 x 10, 8, 5, 5, 2 (30 sec rest at each break)

cable reverse flys:  55 x 10, 5, 5, 6  33 x 7, 7, 7, 8, 8, 7  (10 sec rest each break only!)

cable face pulls (using rope):  38 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10  (10 sec rest each break)

dumbbell shrugs:  160 x 10, 10, 8, 7  (30 sec rest each break)


notes:  this workout was brutal!  I needed a few minutes between each exercise just to recompose myself.  After those reverse flys especially, I could barely lift my arms.  I scrapped my arms plans and crawled out of the gym to escape home and hide, I was traumatized.  After a few hours of rest at home, I also scrapped my yoga plans, rest and recover was sorely needed.  I didn’t injure myself, but goddamn!  It was rough.

With the seated presses, it was hard just swinging the dumbbells up to my shoulders (by the way, when I type 100 with dumbbells, I mean 2 x 50 lb dumbbells.  If I was pressing 100 lb dumbbells, I would take a picture, haha!  That’s just how I type it, 2 x 80 lb dumbbells for the shrugs, for example.  I report the total weight.)

Those seated presses were pretty hard.  I mean, the first set is ALWAYS very doable.  But with a limited rest, it all goes downhill QUITE fast, lol.  I even increased the rest to 45 sec, and still I couldn’t pop them up any more.

The lat raises were also quite hard, but I had been doing a lot of drop sets with those lately, so it wasn’t all that draining.

For the reverse flys and the face pulls, I wanted to go light and go even MORE often:  10 sets of 10, with 10 sec rest between each set!  I thought 55 lbs was light with the flys, but I was WRONG.  Even by set 2 I was failing out.  After 4 sets of mediocrity, I dropped the weight by 33% and the reps went up a bit, but not for long.

Actually you saw the reps go up from 7 to 8 by the eighth set, not because I was rallying for energy, but because I was accidentally taking longer than 10 seconds, lol.  I was trying to keep track of sets and reps in my head, and I needed to repeat it a few times to myself or I would have totally been lost.  I should have been writing them down, but 10 sec isn’t a lot of time!

The other problem is that I wanted to stay ready, and since it is awkward gathering the cables with the opposite hand, I just hung onto them between sets.  This meant the cables were still pulling on my arms a little between sets, so the rest still had some tension to it, and my arms were tied up holding onto the cables and I couldn’t write anything down.

At any rate, that exercise killed me!  My shoulders ached and burned pretty good, even if I couldn’t keep it at 10 sec rest.

For the face pulls, I dropped the weight a little more than planned, considering how tough the flys were.  That was a good idea, I was able to bust out 10 sets of 10, MUCH easier to keep track of in your head, haha.

While I was finishing up with some shrugs, I saw that same old guy who does all the f’ed up moves screwing around some more with the lat pulldowns.  At first I thought he was trying to do straight arm pulldowns, but then I saw him put his feet against the edge of the seat and then lean back and try to do face pulls…. um, WTF.  I’m sure it sounded good in his head, but to look at it executed, he looked like he was about to be catapulted by the pulldown machine across the gym.  Might I add he also could barely lower the weight back down without faceplanting into the machine.  I started to get a little mad, since he was being so stupid, and risking not only injury to himself, but to others around him.  I should really talk to staff about him.


And that was the WOD!  Time to announce I went to the gym on FB, like every other tool, HAHAHA!  Later!

Start of New Things

shoulders, core, spin, yin.  that was the plan for today.

then I slept in.  then I realized I gained an hour from the clock changes!  then I slept in more.

by the time I made it to the gym, I only had 30 min before spin class started.  So I started in with the shoulders, do what I could, do the rest after spin.

Today was a day for new things.  First up, new shoulder workout!  Quick and nasty.


superset DB shoulder press and slow cadence alternating front raise (2-2-2):  45 x8/20 x6, 45×8/15×12, 45×8/15×12, 45×8/15×12

drop sets of lat raises:  20×12, 15×10, 10×8, 5×10

drop sets of reverse flys:  25×12, 20×10, 17.5×10, 10×10

notes:  if you don’t know what I mean by cadence, I mean you raise the weight over 2 seconds, hold it at the top for 2 seconds, and lower it for 2 seconds, 2-2-2.  If you have never tried that with front raises before, it is rough, lol.  I started off with 20s for the front raises, but could only pump out 6.  So I went down to 15s, and it started our easy, but got tough near the end, especially tough not letting my shoulders creep up and bringing more muscles into play.

The drop sets of lat raises burned like heck!  When it came time for the reverse flys, I went with the dumbbells that were available.  The problem with drop sets with the lighter weights is that the lighter weights tend to be more popular.  So it’s time to drop down to the 15s?  Oh sorry, some girl is doing bench press with them, haha.  These are light weights, but if you do the light weight exercises, and up the time under tension like I did, you can get a good workout, especially for a guy with gimp shoulders like me 🙂

After the flys, I realized it was 7 min left until class, so I had all this cool stuff for my traps, and core work, but stuck a pin in it.

Spin!  Turns out we got new bikes!  Second new thing of the day!  Hooray!  Spin was good, I went easy at the start, but there were some good tracks in there, track 2 was hard, and the final working track was hard, lots of long standing climbs without drops in tension.

check out the bikes!

As you can see, they are fairly light, lighter than the old ones.  This has good and bad points.  Easier to move them around physically, that’s good.  On the other hand, I suspect the flywheels on these are physical pressure, and not magnets like the ones at the Queens St club (spin bike flywheels, HOW DO THEY WORK?!?).  So you put a heavy guy on a lightframe bike, when you go into a standing climb and there isn’t enough pressure on a physical flywheel, the bike lurches at the bottom of the pedal stroke.  The bike jerks a bit when you switch from push to pull.  If you turn up the tension enough, that jerkiness goes away, but then that means you have to make it hard as heck just to make the standing climb not awkward.  Magnets are just more smooth, physical flywheels sometimes make the bike react in different ways.  Ie. the wheel might squeak if the tension is too high and it needs to be cleaned.

The knob is also smaller, which I don’t like.  “Chunky” is easier to grab when you are doing quick transitions.

The handles are great though.  Lots of handle choices, thicker handles for dudes with big hands like me.  The middle half circle there makes arrow grip MUCH easier.  2 spots for water bottles is nice I suppose, not a big deal.  Maybe 1 water bottle and a cellphone, haha.

So I was going to do traps and abs, but my neighbour invited me to a movie.  I decided yes to the movie.  I watched Man with the Iron Fists.  Rather ridiculous.

After the movie I only had time for a quick bite, then headed off to hot yoga!  Hot yoga isn’t new, but it has been about a month and a half since I went, so that is sorta new.  But beyond that, I have signed up for another 30 day challenge!  30 days of hot yoga, scary!

For me, it is not only the start of a new challenge, but I am hoping for revenge.  My last 30 day hot yoga challenge was September, and well… my shoulder gave out.  So it is November now, time to climb back up on that horse!  Wish me luck!

The 30 day challenge starts tomorrow, so I went today as a warmup.  I signed up for a 90 min yin class at the end of the day, led by one awesome teacher, Ghislaine (Gigi)!

Gigi and I before class

Gigi suggested I might use this photo to enhance my stud status.  So consider it official, a picture of my new girlfriend!!  Haha, kidding.  Hmmm… I should go through my blog and gather all the pictures of ladies, and send Mom an email letting her know yoga has turned me into Hugh Hefner…

Yin was 90 min, and it was awesome.  Mostly spine, and some hips.  Decompression, hips, compression.  I love doing spine work in yoga in general, it’s all good.  We did seated butterfly (I often call it cobblers), then half butterflies with some seated twists.  Then caterpillar/snail, then cat/cow.  Then hips:  dragon and then pigeon and then “cat pulling its tail”.  Then compression, seal/sphinx.  Then we did some lying on our back spinal twists.  Then savasana, then it’s over already!

Doesn’t sound like a lot of moves, but when you hold each side for like 4 or 5 min, it adds up, lol.

Overall, really good.  I was so rusty, I could really feel it in my legs.  But still got my head to my feet on butterfly, the half butterflies felt pretty good.  Got back into snail, I didn’t feel shaky or offbalance.  Snail is also hard because it locks my throat up (this is normal), but I kept calm, tilted my chin a few different ways, and breathed past the lock.  Not panicking is a big part of it, feeling your throat get squeezed.

Seal was good, felt really nice to compress after all the decompression.  Hips surprisingly didn’t stress me out.  Dragon tends to drive a lot of people crazy, and while it was hard, I felt calm and felt focused.

I could not have asked for a better first class back!  Hope this bodes well for my challenge.

See you next time!

Today (Friday) was a weird convergence of events.  I had been fighting off an illness, but still wanted to workout.  I had legs left to do, I had shoulders left to do, and I really wanted to get one good session in at my hot yoga studio.  No problem, hit the gym in the morning, go to work, yoga after.  Great plan!

my coworkers approve, great plan!

Yeah, so Friday morning I slept in.

game over!

I should have changed my plans, but today I felt too stubborn to say die just yet.  I thought go to work, rush to a gym, run to yoga class, and die happy.  Too simple right?  OK.

So I went to work.  We had a goodbye party for our intern, we made him buy his own cake, ROFL.

Thanks Dosal!  Sorry, we told the cake store we wanted to be the ones to write on it.  And we wanted croutons on it.  LOL, trollin the interns!

Then because we have a long weekend coming up, my boss let us leave early!  YESSSSS Ok, off to the gym for shoulder and legs.

Shoulders & Legs

overhead dumbbell press (no rest) 40s x 25

arnold press (30 sec rest):  40s x  10, 7, 6, 5, 2

incline reverse fly (30 sec rest):  30s x 10, 9, 8, 5, 3

dumbbell shrugs (30 sec rest):  95s x 13, 12, 5

one leg bench squat:  10

one leg quad extension (no rest, leg to leg):  135 x 10, 9, 8, 7, 7

one leg curls (no rest, leg to leg):  135 x 15, 13, 10, 9/6, 3/6

standing bodyweight calf raises (1 min rest):  90, 90, 90, 90

notes:  I did 5 min of warmup cardio, but NO cooldown cardio!  I was in a rush to get to yoga.  yoga would have to be my cardio.

I was in no mood to play around, so I grunted my way hard through the overhead presses.  I mean, the weight wasn’t heavy, but those were a lot of reps to do all in one go.  Consequently, the arnold presses were tiring as heck, but I made it through another weight for another week.  My shoulders are steadily clmbing back to fighting form.

even the Three Stooges need to blast those delts from time to time!

I tried to do reverse flys on an incline bench.  Awkward!  Much as I hate doing them standing up and bent over, it feels the least awkward.  I guess the matter is settled.


After shrugs, I realized I didn’t have a lot of time for legs.  So I dropped the pistol squats down to a warmup set, then replaced leg presses with quad extension.  The extensions were hard as hell!  They felt hard on my knee too, if I had been thinking, I would have warmed up with a lighter weight first to warm my knee up.  I pushed hard through the leg curls, you can see by the numbers that my left leg lasted longer than my right leg, but they both reached 50 in the end.

I skipped leg raises since we would do abs at yoga.  So I did calf raises.  THEN… this buff and hot woman comes over to my mat area.  I mean, she had great shoulders and upper back, and had that bodybuilder swagger, but she was also pretty good looking.  So, she starts doing this triset for her chest or something.  She did some presses on the bench machine, then some pec dec, ok fine.  THENNN… she puts her feet up on an exercise ball and does pushups, BUT when she pushes back up, she uses the ball to push her hips up into the air, like an inverted V shape, this pushes her butt rightinmyface… UMMMM

Isn’t this how cats seduce each other?  They wave their butts in each other’s faces?  I won’t even look for an internet pic to illustrate what she did, it was obscene!  Let me just say… her pants were WAY too tight for what she was doing… leave it at that.

So she did that for a while.  I think I blacked out… I can’t remember if I did all my 360 calf raises (4 sets of 90).  I mean I think I kept counting, but I have no memory of the event…

So after the smoke cleared, I realized I was late for hot yoga!  OK screw it, I went home and napped for 30 minutes, then headed out to catch the late class.

I showed up, and realized it was going to be rough.  I was WAY rusty with my yoga, and had just come out of a legs and shoulders gym session, AKA what I would specifically need for yoga.  I resigned myself to getting pulverized.

This is Katie and John from the studio.  John worked the front desk, he wrote down my emergency contact, and cosigned my DNR form.  Katie would be teaching.  She would be the one kicking my butt, with a smile!

Thankfully, it was a Friday night by-donation class, which meant it attracted a more casual crowd, so the class isn’t as hardcore, more forgiving.

We did 60 minutes in the hot room, so 41 degrees, humid, etc.  It was a 60 min Moksha series, so 2/3 standing series:  crescent moon, Warriors, bent leg triangle, sun salutations, toppling tree, dancers pose, planks, side planks, etc.  Then it was 1/3 floor series:  locusts, bow poses, various hip stretches, endless leg raises and air bikes, etc.

I am a little ashamed to say I took a lot of breaks during the standing series, like 3 or 4, and my ab work wasn’t so hot either, lol!  Oh well, you can’t always be a yoga star.

dancer’s pose

bent leg triangle

Luckily, Katie is an awesome teacher, she makes getting your butt kicked fun! 🙂  After class, she indulged the blog and posed for some pixx, say thank you blog!

Notice how Katie’s feet are together for crescent moon, and she is lifting her toes?  That’s why she’s the teacher, and I am not, haha.  NO, your eyes do not deceive you, we are bending space and time, and combining our yoga powers to summon…

by our powers combined…


Yeah, we summoned Captain Planet using yoga.  No big.

I have a special treat coming!  Starting tomorrow (Sept 1), I am starting a “30 day challenge”.  What does that mean?  yoga every day, resistance training as per usual, super clean and tight diet!  What does that mean for you??  You will get my daily updates, how the challenge is going, the yoga, the all natural superclean diet, how my brain is coping without junk food, etc.

September will def be a yoga and diet heavy month for posts.  Hope you enjoy it!