Tag Archive: dips


Saturday Spin and Arms

Today, I had 2 friends that wanted to work out with me.  One wanted to do cardio, one wanted to do an arm workout.  One was male, one was female.  Think you can attach the person to the workout?  Think again.

 

My male friend, he loves Spin class.  I love Spin too, to be honest.  So we went to Spin in the morning.  Not much to talk about there, wasn’t feeling it.  The Spin instructor talked WAY too much, just blah blah blah for a straight hour.  Hard to clear my head (which is one thing I love about weightlifting).

 

My female friend… SHE wanted to train arms.  This was an idea I could get behind!  I broke from my usual routine, and borrowed a workout from Musclepharm:  their Arm routine from Phase 2 of their Get Swole program, or w/e it’s called.  We were gonna get a PUMP!

 

I figured it would be fun to take pictures of a girl doing an arm workout; more fun to look at than me doing arms.  So the log is what I did, the pix are what she did.  On with the show!

Oct 5 Noontime Arms (sets traded back and forth b/w me and her)

 

A.  Giant Set x 5 :
Dumbbell Preacher Curls – 5 full reps, 5 half reps

IMG_2918

EZ Bar Curls – 5 full reps, 5 half reps

IMG_2920

Reverse Preacher Curls – 5 full reps, 5 half reps

IMG_2922

Bicep Curl Machine  – 30 reps

 

I.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
II.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
III. 40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
IV.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
V.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30

notes:  could have gone heavier, but hard to know when to up the weight when you know it’s part of a giant set, and you still have a 30 rep burn set at the end.  It was a good giant set for me though, because it took my shoulder crap out of the equation.  And it was fun for the pump, those half reps for squeezing that peak!  The curl machine was a good one, separate arms with separate weight stacks (30 lbs each arm), and the platforms were above your head, so it was like an overhead cable curl.

B.  Close Grip Bench Press – Smith Machine
2 Fake Plates (35s) and 2 quarter plates x 15
2 Plates and 2 Fake Plates x 10
2 Plates and 2 Fake Plates x 9
2 Plates and 2 Fake Plates x 9
4 Plates x 5

IMG_2925

notes:  We wanted the regular bench, but there was a giant posse of about 7 dudes high fiving each other and living on both flat benches, so we decided to do the Smith Machine.  Extra plus with the safety of the Smith Machine, we went suicide grip and worked the triceps even more directly

C.  Rope Pushdown:  20 reps then 20 half reps
40 x 20/20
40 x 20/30 x 20
40 x 20/30 x 20
40 x 20/30 x 20

notes:  this cable feed was extra sticky, 40 pounds on this is like 80 pounds on a regular machine lol.  So no PRs on this bastard cable machine.

D.  Bench Dips: 15, 15, 15, 15, 15 (she bent her knees, I went straight leg)

everyone loves bench dips!

everyone loves bench dips!

 

E.  Straight Bar Pushdowns:  20 full reps, 20 half reps

IMG_2935

 

100 x 40 full reps
110 x 13/8
90 x 20/7 DROP 70 x 13 half reps
70 x 20/20

notes:  started out easy but we went back and forth between us, so I got tired FAST, lol.  Weight kept dropping like a rock just to hit those reps.

Then we both had to split.  Overall, not bad workout, I could have gone for a little more volume though, just more heavy pushing and less pumping, more of those closegrip presses I think.

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Split up Workout

Thursday morning I headed down to the gym for chest and triceps, but I ran out of time before work, so it was just chest.  These workouts are just too beefy man!  1 hour doesn’t cut it anymore, especially if I want to throw in cardio to burn more calories.

AM Chest (30 sec rest for warmups, 45 sec rest for main sets)

A.  rotator cuff warmup (5 sets of 15 reps with a 15 lb db, taking rotator cuff through ROM)

some sort of rotator cuff before you work chest or shoulders just makes sense.  pick your fave

B.  flat dumbbell press:  20s x 10; 30s x 10; 40s x 10; 50s x 10; 60s x 10 (warmup sets); 90s x 8,5

extra-long warmup cause it felt good.  Didn’t drop the dumbbell on myself today, hooray!  Actually, when I felt it failing, since nobody was near me, I dropped it and it tumbled away.  When I went to go scoop it up, I saw an old guy glaring at me.  Honestly, kiss my butt.  The moment you pick up a dumbbell heavier than a 25, let’s talk.

C.  decline barbell bench:  95 x 10; 135 x 10 (warmup); 205 x 5 DROP 165 x 8 DROP 115 x 12 DROP 95 x 17

I love decline bench, but don’t do it hardly enough.  It is easier on my shoulders than a flat or incline press, and I believe it technically hits MORE of your pecs.  I only ended up doing one triple drop set though, I realized time was short.

D.  Incline DB fly:  60 s x 10; 60s x 8 DROP 50s x 5 DROP 40s x 7

This incline fly went better than the last time, the time that guy tried to make me get off the bench.  Drop set flys are still hard as heck though!

E.  Cable Crossovers:  165 x 12, 12; 165 x 12 DROP 121 x 10

I had to share this machine with a different old guy, but he was real cool though, we just traded back and forth.

Do you notice how my gym is full of old guys at 6 am?  Only a handful of them do any actual work though.  The rest of them are just bored with nothing to do.

F.  cardio 25 min

 

Ran out of time, had to go to work.

 

After work I headed back to the gym for Triceps and Abs

PM Triceps (45 sec rest)

A. For warmup I went to the tricep extension machine and just pyramided the weight up without a rest until it got hard.

20 x 10, 30 x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 10, 80 x 10, 90 x 6

So that was 8 sets in a row with no break at all, just slide the pin back in and start again.  It was mostly light weight though, just a chance to warmup.

B.  Skullcrusher Variants:  12 Top of the Head Extensions Supersetted with 10 Rocker Presses

I have done these variants before.  Basically for the first one, you lay on a bench, lower the bar behind your head, and then just extend your triceps and the bar out from your head moving away from you.  Easy to demo, hard to explain, haha.  For the Rocker Presses (started immediately with no rest), you lower the bar behind your head, keep the arms bent as you bring it back up against your chest, then you press it up (with a closegrip).  That’s one rep.  May as well go light, because technically you are doing 22 skullcrushers in a row, haha!

50 x 12&12, 12&10, 12&10

C.  seated two hand dumbbell extension:  50 x 10; 70 x 10; 80 x 12; 90 x 12; 100 x 12

I like these both seated and standing.  But my low back is still a little sore, so I did seated.  You sit down, bring the weight up to your shoulder, grasp with both hands, raise it over your head, and lower it slowly behind your head.  Just don’t let it deflect off your seat’s head rest, maybe tilt the seat back a bit if you need more clearance room.  I wouldn’t say either version seated or standing is easier, I do pretty much the same weight either way, maybe seated I am a bit stronger.  Happy to be using the 100 lb dumbbells again!  Hooray!

D.  Assisted Dips:  (130)x12 DROP (100) x 5 DROP (100) x 3

I wondered why I got so weak so fast on these drops, then I realized this was ASSISTED weight, so I was actually pyramiding up, making it harder!  haha.

(130) x 12 DROP (145) x 10 DROP (160) x 8

(130) x 10 DROP (145) x 8 DROP (160) x 7

(130) x 12 DROP (145) x 10

I admit, I suck at these.  They just put too much strain on my shoulder.  I can press more weight than this with my triceps in other exercises.  But still, I wanted to do these.  Sometimes you just put in work on your crappy exercises.  Also, 2 guys came traded sets with me, and they dips WITHOUT any assistance, so I felt like an extra tool.

E.  Roman Chair Knee Raises:  15, 15, 15

F.  Cardio 25 min

 

And then I went home!  2 trips to the gym today!  Kinda cause I had to, time was precious.  I also struggled a lot with diet today, maybe a topic for another time… suffice it to say the cravings were strong and I was REALLLLLLY grumpy all day!

Got up, went to the gym first thing for my chest and tricep workout.

AM Chest & Tris (60 sec rest)

flat DB press:  70 x 10; 110 x 10; 170 x 8, 8

DB pullovers:  40 x 10; 60 x 12, 12

incline fly:  120 x 12, 12, 11 DROP 80 x 8

overhead tricep extensions:  rope 40 x 15; 50 x 15; bar 50 x 15; 70 x 12 DROP 50 x 12 DROP 30 x 12 DROP 20 x 12

assisted dips (115) 13; 9; 8

superset incline DB skullcrushers & diamond pushups (dropset to your knees to do more pushups):  60 x 8 & 8 DROP 6; 45 x 11 & 4 DROP 6; 45 x 10 & 4 DROP 5

bench dips, feet elevated 10, 9, 10

cardio 20 min, abdominal twists x 150

notes:  chest work was light but tricep work  was tough!  For the overhead extensions, I was stuck with this particular cable machine at the gym that is very stiff, I have lower weights on it than anywhere else.  So I experimented with attachments:  rope or straight bar; and I put my butt against the pillar, bent over 90 degrees, and did my tricep reps as best as I could – the triple drop set at the end was nasty!

I had not done dips on the dip machine in a long time, they usually are too rough on my shoulder.  But these felt good!  Supersetting the skullcrushers and pushups was intense, the back of my arms were spent!  I could barely get any pushups done, even when I dropped to my knees it didn’t help much.  And then with the bench dips, my arms were like spaghetti.

I am going to start throwing in some “twists” after my cardio, just rotating my trunk side to side with no bodyweight, see if maybe I can keep the blood flowing there, keep my obliques healthy and not bulky, maybe tighten up the loose skin a bit.  We will see.

After work I headed down to the studio for workout #2 with Les!

PM fullbody (60 sec rest)

seated good mornings w barbell:  45 x 12; 135 x 12; 155 x 12, 12

smith machine chest press 160 + bar x 8, 8, 8, 8

band assisted pullups (grip varies) 8, 8, 8, 8

standing military press 75 x 8, 8, 8, 8

ab roller x 12, 12, 12

cardio 20 min, twists x 150

notes:  I had done all those hack squats just the day before, so we thought instead today I could do some squat assist work:  strengthen my spine with some good mornings.  My first time doing them.  Felt good!

Smith bench is coming along well too, steady gains!  Military press and ab roller both felt more smooth and natural today too, so that’s comforting.

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

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?

Tale of the Tape

Today I was supposed to get measured and weighed.  I was very nervous about this.  For 2 days all I could think about is all the things I could have, should have done differently.  How big was that cheat meal?  How big was that portion?  Is cotton candy gluten free??  All day I was cutting my meals extra small, not drinking as much water, hoping to not feel full, be less full, weigh less at the end of the day.  I know it’s immature, and Leslie wanted to smack me, but I just felt this strong urge to squeeze blood from a stone.

Showed up for my workout with Leslie, I got there early and hopped on the elliptical and tried to sweat some.  Kept the speed high for 10 min, sweat dripping off my face by the end.  Leslie wanted to weigh me before the workout?!?  wtf, I was hoping to sweat my guts out before the scales.  But we measured and weighed.  I am down half an inch to an inch almost everywhere, chest, arms, legs, and down 8 pounds.  It’s a start, but I don’t feel a lot of joy, all I can think of is I want more.  I know I should savour the little victories, but I am trying to get my mind and body right, so satisfaction is not coming for a while, while I nail down my motivation, which has been lagging this week overall.  I don’t FEEL it yet, believe it in my heart, so I need to work on that.

We spent some time going over the measurements and discussing my diet, my motivation, and ways to work on it in the future.  It ate into the workout, but I need the help with my focus just as much as the help with my form.

function, form, focus – it’s a full process.

Workout time!  Endorphins will wash away the doubt, lift the pain away, to paraphrase that Peaches song 🙂

3 min warmup on the battle ropes

no, I didn’t use another stock photo… that’s me! gettin it!

superset step up to shoulder press then step up to upright rows:  15×10/10, 25×10/10, 25×10/10

Triset – Bosu ball squat with hold at the bottom over to the straps to do a squat into an upperbody pull back up then over to the bench for some mountain climbers off the bench (30ish sec rest in between sets):  10/12/20, 10/12/20, 10/12/20

camera doesn’t really capture all the wobbly going on

Superset bench dips to rope pushdowns:  15(straight leg)/70×12(standing), 12(straight)/70×12(on knees), 15(bent leg)/70×12(knees)

Then goofed around:  overhead 2 hand tricep extension:  50 x 6 or so, hammer curls across body 65s x 5 or so, 35s x 5 or so (just asking Leslie to check my form on those exercises, she confirmed my pinwheels suck ass)

notes:  After the weird looks on my face from Wednesday, the ropes were a chance for me to display the most neutral face I could manage 🙂

The stepup weights were light, but I don’t know, you mix a bunch of moves together and they get harder 🙂  More calories burnt that way (I hope!)

With the triceps, it was supersetting triceps, so that tired me out fast 🙂  Started doing bench dips with straight legs, and extensions on my feet/  The machine wasn’t tall enough for me to get a good extension, so Leslie had me go on my knees, which made it a lot harder!  Weird that way, maybe I was drawing some stability and strength from my legs, and making me use my core more to keep stable made the weight harder a bit.  Then the second set of dips it felt bad on my left shoulder, so Leslie had me do them with 90 degree bends in my knees, which made them almost trivial, however the extensions stayed hard!  Just like my biceps, my tricep muscles lack endurance big time.  Something to work on.

The workout was short due to the convo at the start and I had some energy so I did a little extra with my arms and had Leslie give me pointers.  Have to profit from the expertise when I can!

Back home now, my shoulder actually still feels a little sore from those dips 😦  Oh well, will rest on it.

shoulders & triceps

My shoulders felt tired heading into this one, but it needed to get done.

Grabbed the 30 lb dumbbells

front raises supersetted with lateral raises

12 front, 10 lat, 2 min rest

12 front, 7 lat, 2 min rest

front raises supersetted with reverse flys

12 front, 12 reverse, 2 min rest

12 front, 12 reverse

55lb dumbbells, slow shrugs (hold for 4 seconds before lowering)

12, 1 min, 12

Triceps time!

wanted to do closegrip bench, but the bench stations were all full.  Time to improvise.

I grabbed dumbbells for closegrip dumbbell presses.  Basically have the DBs face each other and bring them close, as you press them up.  If they touch it is slightly easier than keeping them slightly apart, since you don’t have to work as hard at stabilizing them, but as long as you isolate the triceps, it isn’t a big deal, IMO.

closegrip dumbbell presses

30 lbs, 12

50s, 10, 1 min rest, 10, rest, 10

cable pushdowns

140 lbs, 12, 1 min rest, 12

dumbbell kickbacks  still not confident about the form on these

35 lbs, 12, 1 min rest, 12

dip station  these still went horrible!  I used the assist so I wouldnt swing, so the first one I assisted for about 16% of my weight and it felt like my shoulders were going to rip out!  sad.  I turned it up to about 27% of my BW, and really tried to keep my elbows pinned back and it went a little better, but still rough.  Not comfortable.

16% 6 reps

27% 10 reps, 10 reps

 

Then stretched out the shoulders a bit.  Then 2 sets of 5 one arm fingerpad wall pushups.  2 sets of 10 eagle claws.  I wanted to hang from the bar, but quite literally ALL such bars were occupied, even the smith machine, haha.  so I gave up.  I jumped on the arc trainer for some cardio instead.

incline 9, resistance 65%, 15 min

 

I was beat after that!  I feel wasted, gonna sleep hard tonight.  Didn’t feel like enough of a tricep workout, tbh.

back to the mat

I put my game face on today.

got a good sleep the night before, went off to work, ate well, headed to the gym after work.

shoulders & triceps first

I grabbed the 25s, and supersetted front raises and side raises.  Then I supersetted front raises and reverse flys.

12 front, 12 side, rest 2 min

12 front, 12 side, rest 2 min

12 front, 12 reverse, rest 2 min

12 front, 12 reverse

Then I grabbed the 50s for some slow shrugs.  Shrug, hold for 4 seconds, then lower.

12, 60 sec rest, 12

Then triceps (60 sec rests)

close grip bench 135×10, x10

T-bar pushdowns 130×12, x12

DB kickbacks 30×12, x12

dips…. ugh, let’s talk.  1, 1, 3

I am not used to doing kickbacks so I kept the weight low.  They didn’t feel comfortable, so I am going to borrow a trainer friend next chance I can and get some pointers from him on form.

Dips – I used the dip station, and I normally do them seated.  I was VERY uncomfortable, lol, I kept swinging and I coulnd’t lower all the way, so I stopped.  I became worried about how they felt on my shoulder as well, dips are risky for me, so if I am not comfortable with the form, if I am unstable, I wouldn’t continue.  So my reps really suck.  Next time I will do assisted dips so that I can work the triceps without risking my shoulder.

Then I loosened up:  joint circling, then as the mat was full of people stretching, I tried one-arm fingertip pushups against the wall, lol!  Those were hard!  2 sets of 5, on the pads of my fingers, moving the hand closer to the center of my body for the stability.

Then 2 sets of 10 eagle claws.

Then I went to go hang from the chinup bar.  25 seconds widegrip, 18 sec closegrip, 15 sec hammer grip, 12 sec widegrip.  Widegrip was really the most comfortable, the other grips I was too close to the backpad, and I had to pull my legs back when they hung, which made my hamstrings want to cramp, lol.  But the times weren’t too bad for me.

But it’s not over!  Then I headed to Spin class, 1 hour.  At the end we did some HIIT Spin: 1 cycle of 7 repetitions, 2:1 ratio.

But it’s not over!  Then I went to a yoga class right after, not hot yoga like I normally do, some regular temp stuff.  It was my first time back on the mat in close to 3 weeks, since I hurt the shoulder.  It felt good, but downward dog was wearing me out, and my chaturanga was pretty sad.  But considering I had a shoulder workout before, I didn’t judge myself too harshly.  We had some great stretches for the hips, Pigeon feels good!  Reverse Warrior also felt really good, decent backbends on my Warriors.

So yeah, I pretty much ran wild all over that gym tonight, lol.  Let’s see if I wake up dead tomorrow…

Some DOMS soreness in my biceps today, which I am happy about.  That means I did something right.

 

Wasn’t feeling very motivated tonight, didn’t want to workout, but I got bored trying to watch tv.  These are the times when you need the exercise the most, when you want it the least.

 

Went for some pushups, Week 5 Day 1 of the pushup challenge.  Did about 17, by which point I was feeling it exclusively in my left shoulder, nowhere else.  I know I worked it pretty good on the pec dec yesterday, so I decided to leave the pushups alone tonight, let the shoulder rest for tomorrow.  Failed the challenge today, day repeats for next time.

 

Went for some ATG squats.  Did 20 jackknife squats as a warmup, then supported squats: 30, 30, 30.

Then went for some calf raises.  Since I cut chest short due to pain, I decided to alternate calf raises with vert wall presses.  If I leave my feet far away, I can both stretch out my calves as I lean forward, and flush out my shoulder joints.

45 calf raises,

20 vert presses,

45 raises,

20 presses,

45 raises,

10 presses(answered phone),

45 raises

 

Then went for some dips.  45 sec rest in between sets.

26, 26, 30, 30, 26, 26, 23, 25, 27, 17

I was only supposed to do 8 sets, and the 8th set was supposed to be 69 reps.  But I gave out at 25.  The sweat was rolling down my arms, into my palms, and I was slipping around on the bench, lol.  So I rested 30 sec or so, then knocked out another 27.  This told me that I wasn’t exhausted, I had just psyched myself out.  So I waited 15 more secs, then did the remaining 17 reps I needed to do to meet the 69 goal.  Even though I didn’t beat the challenge, I wasn’t going to let myself give up.

Week 6, Day 2 of the Dip Challenge failed, day repeats.

 

Can’t say it was the most successful day, but they can’t all be winners, haha.

proper positioning

Today was all about putting in my workouts here and there, wherever I could sprinkle them in.  So my day was peppered here and there with stuff.

In the morning I did some quick squats, just to benchmark my level for the squat challenge for Week 5.  I did a quick 61 squats, then went to the wall for some calf raises:  45, 45, 45, 45.  Ready for Week 5 of the Squat Challenge.

In the afternoon I realized I hadn’t done ab work in a while, so some quick leg raises (lying down):  20 bent knee raises, then 20 more, then 30 bent leg raises, 30 more, 30 more.

When I got home, I was tired of my triceps feeling sore, so I decided to punish them with some seated dips:

47 reps, (60 second) rest, 60 reps, rest, 30, rest, 32, rest, 65

My arms were aching by the end, I felt like my arms were pulling back permanently and forcing my chest out, haha.  They wouldn’t relax and just hang.  Week 6, Day 1 down of the Tricep Challenge.

Time for some light pushups.  I did 25 vertical pushups, then 20 inclined pushups, then went for kneeling pushups, the first time since my sprain.  I did 30 of them, and was feeling it in my shoulder more than my chest.  Second set I only got to 15 and had to stop.  I think maybe my hands were placed wrong and it was putting too much on my shoulder? I didn’t have this difficulty with regular pushups!  Rested, changed my hand position, and came back for another 17, then had to stop.  Rested, changed my hands again, was able to do another 9, shoulders still aching.  Changed my hands again, sucked in the gut harder, rocked forward a little more, and was able to do another set for another 17.

Funny enough, kneeling pushups seem harder to me right now than regular ones, due to poor positioning of my hands, I guess.  I wonder if I am putting too much pressure on the shoulder girdle when I do chaturanga in yoga as well?  Distinct possibility.  I might set up a private session with a teacher to take a look at it.

Summary (I am too wordy for my own good):

61 half squats

double bent leg calf raises 45, 45, 45, 45

lying leg raises:  bent knee 20, 20; bent leg 30, 30, 30

seated dips, feet on ground:  47, 60, 30, 32, 65

pushups:  25 vertical, 20 inclined, kneeling – 30, 15, 17, 9, 17