Tag Archive: diet


Feb 18, 2015

Another double workout day.

On top of that, am playing around with my carbs. Have overall dropped them down this week, but today I also loaded them up first thing in the morning (about 100g), then strictly got carbs from veggies all of my other meals today. so overall still a pretty low carb day.

Office gym both times. Did an AM workout, and after work, stayed late to do a PM workout.

AM Shoulders

standing OHP (cambered bar, clean it from the hang to begin the set, 60 sec rest b/w sets)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 5

notes: sheeee-it, felt weaker on these this week. screw you, cut.

upright rows (60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: these actually felt pretty good. in between sets, I stretched my front delts and squeezed my rear delts.

One Arm standing DB OHP (60 sec rest)

20 x 10/10
35 x 5/5
50 x 8/8
50 x 8/8
50 x 8/8
50 x 7/7
50 x 6/6

notes: I would stop a set when I was leaning back to much and losing the strictness. I think I have found a good weight for me for a bit.

post-workout cardio 1 mile LISS on the elliptical

then back to work. I felt a shoulder pump! Shoulders had lactic acid or pump or something, because I had problems using my arms on the elliptical for the first few minutes

PM Back

After work, back to the office gym. Not ready for the agony of pullups, so I substituted rows.

Widegrip Rows (60 sec rest)

105 x 10
115 x 10
125 x 10
135 x 10
145 x 10

notes: This cable machine is a heavy-ass beast. Weights feel heavier on here than on other cable pulleys. Just the way it is. On Set 5, I had problems keeping my elbows up, I kept wanting to bring them down to cheat. So I stopped there.

1 Arm DB Row (60 sec rest)

100 x 10/10
100 x 10/10
100 x 7/7
100 x 8/8
100 x 8/8

notes: Felt stronger on these this week! Up urs, cut

Pulldowns (grip varied, 60 sec rest)

145 x 9 widegrip
135 x 10 underhand
135 x 10 wide
135 x 10 under
135 x 10 wide
135 x 10 under

notes: didn’t feel a pump in my back today. boo

prone leg raises (30 sec rest)

20, 20, 20

I was going to do cardio, but my elliptical was taken, and 2 people had wandered in to chat and they were annoying as fuck, so I left.

Didn’t have a back pump, but my forearms and biceps looked pumped! Not the goal of a back workout, but still happy about that

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Cut Day 17

I will keep fiddling around with my assistance day, so I can make it what I need it to be.

I felt rather toasted from 2 nights of chitty sleep, so I lowered the volume as I went through the workout, and cut out the Farmers Walks. But I still wanted to play with the hex bar

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, 30-60 sec rest)

45 x 5 / 10 hammergrip
60 x 5 / 6 widegrip (these felt bad on the shoulder, no more of that today)
90 x 3 / 10 hammer
100 x 2 / 8 hammer
115 x 1 / 8 hammer

move to straight sets of OHP

125 x 6 @RPE8 (inc rest to 3 min)
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8.5

notes: After Set 4, I stopped. I still felt like I had a lot of pop left in me, but the bar speed was slowing down and the form was getting a bit off, so I called it.

Band Pullaparts (60 sec rest)

20, 20, 20

notes: would flex for a second at the peak contraction on each rep, and try not to lose tension. it wasn’t the strongest resistance band I had ever seen, but it was a-ite.

DB Hammer Curls (90s rest)

40s x 12
45s x 10
45s x 9.5

notes: I thought I was going to be able to work up to the 50s, but no dice. After the third set I had a good pump going in the forearms.

OK, so I wanted to keep gaining experience with the frame (and the thick handles), so I decided to shrug with it instead of a farmers walk.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

190 x 12
240 x 12
240 x 12
240 x 12

notes: never tried this before. felt good! I could def go heavier, but 240 felt pretty good so I stayed there.

And then F it! Time to go home, and see if it was the cocoa powder that was screwing me.  Damn you Theobromine!  It’s Christmas!!  😦

Cut Day 5

Long day. Tried to rush in my work where I could.  Then we had a Xmas Party (there will be multiple parties, this was the first).

I allowed myself a mild cheat since it would be a workout day: coconut fried shrimp and a steak salad.

After work, rushed down to the fancy office gym for some epic length workout-ery.

warm-up: none, got right to it

High Bar Squats (Romaleos, SBDs)

70 x 5 (narrow stance, ATG, minimal rest – change weight and go again)
120 x 5
170 x 3
190 x 2
215 x 1 (switched to medium stance and to just below parallel)
239 x 8 @RPE<8 (belt on, increased rest to 3 min)
230 x 6 @RPE8
230 x 6 @RPE8
230 x 6 @RPE8
230 x 6 @RPE8.5

notes: The squats felt heavier today! I think my cut is starting to be felt… the tank of gas does not feel full!

OK, more thoughts on RPE… how do I tell the difference between an 8.5 and a 9? How do I know the difference between MAYBE 2 reps left… and DEFINITELY one rep left?? They are pretty close. I am not sure I know how to assess in my mind that magical point in time where I can definitely do 1 rep, but definitely NOT do 2 reps. Most of the time when I am sure I have another one in me, I am also sure 2 is somewhat possible. Eh… need to get used to it.

So I stopped at what I felt was an 8.5.

The AMRAP set was also SUPPOSED to be 239.5 pounds… but the gym doesn’t have quarterpound microplates, the smallest it has are half pound microplates, so whatever. Increasing the weight by 2.5 pounds is a retarted number. Brb hanging wet noodles on my barbell and calling it chain work. Based on how I feel I will round down or up.

Bench Press

50 x 5 (minimal rest, change weight and go again, Spoto)
80 x 5
110 x 3
130 x 2
145 x 1
160 x 10 @RPE<8 (elbow sleeves on, touch and go… by mistake)
(changed to paused reps, increased rest to 30 sec)
150 x 6 @RPE8
150 x 6 @RPE8
150 x 6 @RPE8.5

notes: I decided to burn myself out quicker and kept rests to 30 seconds instead of 3 minutes. The weight is light, I just wanted to get through it, and will do more chest work tomorrow. I also F’ed up and lost focus and did my AMRAP set as touch and go, when it was supposed to be paused. I got used to doing TnG AMRAP sets with 531, and fell into that habit again. Woops!

Deadlift (barefoot)

90 x 5 (minimal rest, conventional grip)
150 x 5
210 x 3
245 x 2
275 x 1 (changed to crossgrip, put on belt)
305 x 6 @RPE<8 (rest went up to 3 min)
295 x 6 @RPE8
295 x 6 @RPE9

notes: During the warmup sets, my feet were starting to drag, the cut had not left me with tons of stamina, and the workout had just hit the 2 hour mark. I got mad and exploded through the AMRAP set but kept it at 6 to save my energy. Blazed through the first backoff set as well, but during the second backoff set, my energy tanked again, so I called it there. Ran home to eat some food and recharge.

This song was in my head during cardio, must have been on the radio recently. I am old.

Determined to put in some work today, I prepped for both a morning workout AND an evening workout. The Gym Gods were smiling on me and the boil water advisory was lifted, so the office showers were available, so I felt cleared to get all sweaty at work. Got in nice and early before my office filled up, and did a quick 40 min workout.

On a positive note, they finally installed the dual-station cable pulleys! Can now have more options, lots more!

AM Cows and Pigs Workout

Weighted Standing Calf Raises (30 sec rest)

75 lb DBs x 20
75s x 20
75s x 20
75s x 20
75s x 20
75s x 20

Smith Machine Seated Calf Raises (30 sec rests)

340 in plates x 20
340 in plates x 20
340 in plates x 20
390 in plates x 20
390 in plates x 20
390 in plates x 20

notes: Ugh, digs into my quads so hard!!!

DB SLDL (45 sec rest)

70s x 15
70s x 15

notes: This is unfortunately about when some random bozo started talking my ear off for the entire rest of my workout – following me into the change room, chatting with me while I showered… and himself not lifting an entire weight the whole time. Is he trolling for cawk? I do not compute the purpose of him entering my life to F up the intensity of my gainz.

Prone Leg Curl (45 sec rest)

60 x 30
75 x 20
75 x 15
90 x 15
105 x 10

notes: I couldn’t take this guy any more, hence why the actual workout was only 40 min, lol. If it was a public gym I would have told him to fukk off, but at the office? Ugh, parasite.

Worked away the whole day. split my 2 carb meals up into my post-workout periods, one after the AM, one tonight.

After leaving work, made it to the downtown chain gym. Gym was so busy I had to give up on the thought of supersetting multiple stations. Just did straight sets.

PM Chest, Triceps

Superset DB Incline Press and Rotator Cuff Work (bench one setting above flat, 60 sec rests)

60s x 12 / 15 lb DB taken through ROM 15 times per arm
60s x 12 / ROTO
60s x 12 / ROTO
60s x 12 / ROTO

notes: My shoulder felt sore and ****ty, so I lightened the weight and tried to get good reps.

Incline Flys (bench one setting above flat, 45 sec rest)

40s x 10
40s x 10
40s x 10
40s x 10

Decline Bench Machine (45 sec rest)

100 x 15
100 x 15
100 x 15
120 x 12

Pec Deck (fixed handles, 45 sec rest)

105 x 12
120 x 12
135 x 12
150 x 12
165 x 12
180 x 7

notes: these felt good, so I tried to get a good squeeze for a second or two at the top of the reps. The handles were fixed, so I often had to let my hands extend past the handles and just guide it with the butt of my hands or my wrists.

Incline Skullcrushers (30 sec rest)

50 x 15
50 x 15
50 x 15
50 x 15

notes: a 50 pound preset barbell was literally all I could find in that range the gym was so busy (they had 90s, but I can’t go high rep with that). So I dropped the rests down to 30 seconds, and tried to get some nice stretches and squeezes.

One Arm Kickback Cable Extensions (no handle attachments, just grabbed the anchor, no rest, back and forth arm to arm)

39 x 12/12
61 x 6/10
50 x 10/10
39 x 12/12

notes: 39 felt INTENSE! The pumped contractions on my triceps were so tight they felt like they would cramp if I squeezed too hard! So I raised the weight and had big problems getting them out, so I kept dropping the weight back down each set (with no rest). Once I got back down to 39, the contractions were once again BANANAS!!! For my extensions/kickbacks, I like to find the right distance from the machine and not bend over, just stand straight up and bring it back, holding the black rubber anchor tight in my fist.

Overhead Straight Bar Extensions (45 sec rest)

154 x 6
88 x 15
110 x 15

notes: thought this cable was in pounds… NOPE!! Kilos! Damn that was heavy, haha. Triceps felt a major pump by this point.

post-workout cardio 30 min elliptical

Then headed home! SOOOOO exhausted!!

Carb Load Day!  Roll out!


I felt like 2 workouts today. Got in to the office gym nice and early before anyone else was there and did some hams and calves. Easter came early because I had Ham for breakfast! Improvised to use what the gym had, such as it was.

Stability Ball DB Squats (stability ball in small of back against wall, down to parallel, 45 sec rests)

45s x 12
45s x 12
45s x 12
45s x 12

notes: This was just a warm-up, and a token morsel for my quads.

Standing DB Calf Raise (30 sec rests)

70s x 20
70s x 20
70s x 20
70s x 20
70s x 20
70s x 20

notes: Baby cows can take a lot of punishment, this warmed them up.

Smith Machine Seated Calf Raise (45 sec rest)

140 in plates x 20
210 in plates x 20
280 in plates x 20
280 in plates x 20
370 in plates x 20
370 in plates x 20

notes: Gym didn’t have a seated calf press, so I thought this was a good way to load weight with minimal breaks. Around Set 3 I realized how bad I needed a pad, digging into my thighs like hell! I threw a floormat in between there on Set 4 to save my legs. The settings on the smith machine also made it hard to wiggle my legs into and out of starting position.

DB SLDL (45 sec rest)

70s x 15
70s x 15
70s x 15

notes: Get a good stretch in there.

prone leg curl (45 sec rests)

45 x 30
45 x 25
60 x 20
60 x 15
75 x 15
90 x 10
105 x 10

notes: just pyramid my way up, going into a deep static squat in between rounds to stretch the hams out.

And then I had to rush to work so no one would miss me!

Carbs all day long, feeling good, was definitely ready for a second workout after work! Headed to a downtown chain gym on the commute back. Crowded as hell! Had to share stations rather often. Back and Bi’s. 3rd back session in 6 days! I decided to go relatively light and just keep it pumped and fresh, good contractions.

Bent Over BB Row (45 sec rest)

135 x 15
135 x 12
135 x 10
135 x 10
135 x 10

notes: bend over deep and squeeze hard. sounds like the Friday night of your dreams, right??

Widegrip Pulldowns (45 sec rest)

110 x 10
132 x 10
154 x 10
176 x 10
198 x 8

notes: A lot of the stations in this part of the gym were set up in kilos. I also noticed that this pulldown was dual-anchored! This is a good thing, much more stable and smooth, also doesn’t swing around after your set and smack tall people in the head, haha!

Superset DB Pullovers and Cable Rows

60 x 12 / 110 x 15
60 x 12 / 132 x 20
60 x 12 / 154 x 15
60 x 12 / 154 x 15

notes: more kilo plates on the rows, more dual-anchor action. I kept the pullovers light and really tried to focus on the feel of the connection between my serratus and my lats. Not a super strong MMC, but I will get there.

Assisted Chinups (30 sec rest)

20%BW assist x 6
20% assist x 6
14% assist x 4
14% assist x 5

notes: still too fat for a chinup. maybe one day!!!

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 10
116 x 11
116 x 12

notes: silly kilos. This bar attachment was also squeaky as hell and I felt self conscious using it.

Standing DB Hammer Curls

30s x 12
30s x 12
30s x 12
30s x 12

notes: nice and slow and enjoy the visible pump

Preacher Curl Machine (30 sec rest)

60 x 20
70 x 20
80 x 18

notes: this machine was much better than the other one, so it felt much more natural.

post-workout cardio

25 min trackmaster type elliptical, kept heart rate approx. 85% for 20 min, dropped to 70% last 5 min while I visually creeped all the PYTs in the gym dirty old man that I am.

Oof! I am worn out as hell. Kind of a pull day – hams, back, biceps

Being carb load day, I decided profit from it to do a morning session and an evening session with the trainer.

Was at the gym around 6 AM, and who do I see there? One of the deadlift ladies from yesterday. Training Back. Apparently, she trains Back every day… she is the CT Fletcher of backs. I thought I was awesome training it twice a week, apparently I have been schooled.

Superset Seated Military Press and Rotator Cuff Work (45 seconds rest)

95 x 12 / 15 lb DB taken through rotator cuff ROM 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO

notes: I like to do it standing, but both the racks were taken with people doing much cooler exercises (squats and deadlifts) so whatever.

Seated DB Power Cleans(30 sec rest)

15s x 15
15s x 15
15s x 15

notes: Getting more comfortable with my form, activating the shoulders, keeping the elbows high and exploding up. A few more sessions and I should be ready to move up in weight.

DB Twist Press (60 sec rest)

50s x 10
55s x 10
60s x 10
65s x 6
60s x 8
55s x 10
50s x 10

notes: My shoulder got DARN tired right about here.

Leaning Side Cable Raise (did 2 sets back to back no rest, rested 60 seconds, 2 more sets back to back)

20 x 15/15
20 x 15/15
REST
20 x 15/15
20 x 12/12

notes: I was going to do 3 sets back to back, but I got caught chatting with the daily back training lady after Set 2, so to balance it out I did another double set right after.

Rear Delt Cable Fly (30 sec rest)

55 x 15
55 x 11
55 x 13
33 x 15

notes: My rear delts just gave out quick on me on this one. The second set I was worn out, so the third set I tried to power through it, sensed I had lost both control and a good sense of the contraction, so I dropped the weight and did a 4th set and did it slow and tried to feel the squeeze.

DB Shrugs (30 sec rest)

95s x 15
100s x 12
100s x 10

notes: Always focusing on up and back, occasional holds at the top. Loving the veins on my arms on this one This gym doesn’t go higher than 100s, so I will have to either move to BB, or play around with higher reps and shorter rests. I just like using DBs for this.

Then I realized I had to head to work, so I took off.

Day of work, carbs carbs carbs!

Went to the studio to meet up with the trainer for some leg work.

Front Squats (to parallel, cross grip, 45 sec rest)

bar x 10
95 x 10
95 x 12
95 x 15
95 x 15

notes: Finally getting more comfortable with these. Trainer thinks my form is good enough for me to move up in weight, so yay.

DB SLDL (45 sec rest)

70s x 10
45s x 12
45s x 12
45s x 12

notes: I specially requested this variation because I can’t feel it properly when I do it on my own. After trying out the 70s, trainer wasn’t happy with my form and I wasn’t feeling it in my hams. So we dropped the weight bigtime and did it slow and low, and I felt the hams much better. She said my form was much better by the end, and hopefully I can move up in weight. Just like the front squats, I wanted to work on the movements I suckballz at, and DB SLDL is one of them.

Superset Leg Extensions, Vertical Leg Press, Foam Roller (rotated between the 3 without stopping)

160 x 15 / 6 plates x 25 / roller 5 minutes
160 x 15 / 6 plates x 25 / roller 5 minutes
160 x 15 / 6 plates x 25 / roller 5 minutes

notes: this is where the workout tanked. During the vertical press (which is MUCH harder than the 45 degree press, no 22 plates for me on the vert press, ROFL), 6 plates was going to be my warmup, and instead my left IT band tweaked on me and started popping and burning. So I spent 5 min foam rolling on the spiky foam roller, then back to extensions. We worked the foam roller into the work, and it chewed up a LOT of time, but I think I needed it.

unfortunately after this we had burned through the session, so I had to throw in the towel. Kind of an aborted leg session, sorry guys.

Still, a double workout day. Not gonna stop working hard because I know you all won’t!

Cut Day 81, Back, Biceps

headed out in the morning, tummy full of carbs with a day’s rest to do some weightlifting before work.

Bent Over BB Row (thumbless grip, rest varied, up to 45 seconds)

135 x 15
155 x 12
185 x 10
185 x 10
185 x 10

notes: Tried to keep my Trainer’s words in my head as I focused on bending over like a sloot and working that contraction.

Widegrip Pulldowns (thumbless, 45 sec rest)

180 x 10
180 x 10
180 x 10
195 x 10

notes: These were feeling good.

Superset DB Pullovers and Closegrip Seated Rows (60 sec rest)

70 x 8 / 135 x 15
70 x 10 / 150 x 15
70 x 10 / 165 x 15
70 x 10 / 165 x 15

notes: I tried to really slow the pullovers down and focus on straight arms and feeling my lats wind up like a spring as I lowered it, take my chest out of it. Consequently, my reps dropped a bit. Helped my rows feel more dialed in though. Used a wide enough attachment that my arms could clear my body as I pulled in – ribs out, chest proud, contract, grunt, repeat.

Lightly Assisted Chinups (assisted for 20% of BW, 30 sec rest)

6, 6, 6, 6

notes: warm up the biceps

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 12
110 x 12
110 x 12

notes: felt good, ready to go up in weight

Standing Hammer Curls (45 sec rest)

30s x 12
30s x 12
30s x 12
30s x 12

notes: my veins go down on me like a Tijuana prom date, but I managed to get some new ones popping on these sets. Slow and controlled, no swinging.

Preacher Curl Machine (30 sec rest)

80 x 11
70 x 13
60 x 12
50 x 14
40 x 15 + 5 gripless reps

notes: the problem with this machine is that it is slightly too short for my arms, which for some reason made the reps WAY harder around rep 11 or 12, lol. So I just kept dropping the weight and doing more, finally out of frustration on the 5th set, I let my hands extend PAST the handles and let the handles press against my wrists as I pumped out 5 more reps semi-pronated (hammer). This MIGHT have added to my forearm cramp later, HAHA. But at the time I was just glad to finally hit 20 on this stupid fkin machine.

post-workout cardio

25 min elliptical, varying resistance, high incline

I was jealous of the ladies doing heavy deadlifts next to me in the gym, will have to get back on that for a change of pace!

Cut Day 78, Chest, Tri

Went to the studio in the evening and weighed me. 276! Woot! Whooshed 5 pounds last week! This more aggressive carb cycling is agreeing with me, and hot yoga seems to agree with me as well, will have to play those out and see where it takes me.

warmup 15 min stationary bike, slowly gearing up, keeping RPMs over 80, cranking the Megadeth. Dripping sweat uncontrollably near the end!

Superset Incline DB Press & Rotator Cuff Work (bench 2 slots above flat, 60 sec rest)

70s x 12 / 15 lb DB taken through ROM 12 times per arm
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO

Superset Incline DB Fly & Incline Pushups(bench same height as prev, 60 sec rests)

30s x 10 / 10 pushups
30s x 10 / 10 pushups
30s x 10 / 10 pushups
30s x 12 / 10 pushups

notes: Weight was light so held the stretch at the bottom for a second or two. For incline pushups we played with the Smith Machine bar, moving it up or down depending on how I was doing.

Superset Decline BB Press & Cable Crossovers (60 sec rest)

135 x 15 / 100 x 12
135 x 15 / 100 x 12
135 x 15 / 80 x 12

notes: We dropped weight on the last set b/c the trainer wanted to see me get some better contractions in, straighter arms, bigger squeeze, more man cleavage.

Incline skullcrushers (45 sec rest)

60 x 15
60 x 15
60 x 15

Unfortunately, we had to cut it short so I could make it to my massage!

Met with the deep tissue guy for some trigger point work on the lymph nodes. HURT LIKE A MOTHERRRRRRFUKKKKKKK

No joke. He WHIPPED TEH SHTT out of my neck, shoulders, rhomboids, lats, IT bands, calves. My left lat was sticky, my neck was sore, my right rhomboid was tight, my IT bands were burning, I walked in with a giant list of problems and he tortured me like a nasty ep of Game of Thrones. Groaning and whining throughout, and as I type this, my left shoulder is still pretty much dead.

Good week man! 5 pounds! Let’s keep pushing forward.

Cut Day 75, Back, Core

woohoo!  extra carb day!  headed to the studio after work for a session with the trainer, feelin carb’ed up!  and gassy!  let’s lift heavy and carpet bomb the studio!  grip it and rip it!

warmup 10 min elliptical

Closegrip Landmine Row (45 sec rest)

35+bar x 15
70 x 12
105 x 12
140 x 10
175 x 10

IMG_3926

notes:  I know how much the bar weighs, but I don’t know how much it weighs when you lift up one end only… so will just count the plates.  I stacked 35s instead of 45s because the diameter of the 45s would prevent me from pulling it in closer.

One Arm Thick Bar Landmine Rows (45 sec rests)

35 + bar x 10/10
70 x 8/8
70 x 8/8
70 x 8/8

IMG_3934

notes:  I am going to call it Thick Bar to convey the important detail that the part of the bar I grabbed in the pic was thick enough that I couldn’t close my hand around it!  This is a major detail.  My grip was working hard on these rows!  Didn’t feel comfortable adding more weight on.  Was a nice twist over the DB rows though, slightly diff angle, potential to go as high in weight as I like, and my grip can handle LOL

Underhand Pulldowns (45 sec rest)

140 x 12
150 x 12
150 x 12
160 x 12

notes:  Stupid beltfeed machine, always have to drop the weights.  Trainer wouldn’t let me add a plate until I could get through a set without swinging, kept me honest.

Standing Wide Cable Rows (elbows high, 45 sec rest)

160 x 15
180 x 15
200 x 15
200 x 15

IMG_3938

notes:  These were getting real juicy near the end, I enjoyed them!  Don’t lose your core or your balance or you will go flying forward with a crash LOL

Straight Arm Pulldowns (45 sec rest)

90 x 12
100 x 12
110 x 12
110 x 12

IMG_3940

notes:  I wanted to go up in weight again on the last set, but my trainer said my arms were starting to bend at 110 so she kept me there.  kept me honest.

planks from elbows 60 sec, 60 sec

IMG_3944

Having a spotter here is invaluable, to tell you to tuck your butt in, pop your back outwards, etc

Hyperextensions (serpentine, 45 sec rest)

15, 15, 15

IMG_3946

Last set especially felt nice and juicy on the low back.

And then off to home for more carbs!

Deplete Day / Chest and Tris

Diet tweaked, prepare to have your minds blown out your arseholes.

Went into the gym for a noontime workout.  OMG the cheesecake and beefcake (for the ladies) on display today!  Amazing.  Holla back yung’n whoowhoo!!!  Gym was so crowded though, couldn’t reliably do supersets, so I dropped the rest times here and there and just did straight sets.

Superset Incline DB Press & DB Rotator Cuff Work (60 sec rest)

65s x 12 / 15 lb DB taken through rotator cuff ROM, 15 times per arm
65s x 12 / ROTO
65s x 12 / ROTO
65s x 12 / ROTO

notes:  The first set felt rather painful on the shoulder, so I increased the rest and did some extra rotator cuff warmup.  Found the sweet spot for how I bring the weight down during the negatives, and the 2nd sets onwards felt much better.

Incline DB Fly (30 sec rest, arms slight bend only)

40s x 10
40s x 10
40s x 10
40s x 10

notes:  Went a little lighter and would hold at the bottom of the rep for a second or two, getting that good stretch in.

Decline Bench (30 sec rest)

135 x 15
135 x 13
135 x 10

notes:  30 second rests really did me in on this one!

Cable Crossovers (mid-height, 45 sec rest)

121 x 12
143 x 12
165 x 10

notes:  These were feeling pretty good on this machine, arms slight bend only (couldn’t go full straight, the anchors were too close together behind me)

Assisted Chest Dips (30 sec rest)

15, 12, 10, 9, 7

notes:  Just a bunch of sets, low rest, finish the chest off.

Incline Skullcrushers (bench one rung above flat, 45 sec rest)

60 x 15
60 x 12
60 x 13

notes:  Salt N Pepa Push It playing on the video screen during these sets, AWWW YEAHHHH.  Decent motivation, lol

One Arm Tri Extensions (palm down, no rest, back and forth arm to arm)

61 x 6/12
50 x 8/11
39 x 12/14

notes:  I normally do these hammergrip, these felt TOUGH AS CHIT.  Had to keep dropping the weight.

Overhead Tricep Extensions (straight bar, 45 sec rest)

105 x 15
116 x 14
116 x 10

notes:  weights are weird cause of kilo measurements on the plates, LOL

post-workout 30 min elliptical

And then back home!  easy-peasy.