Tag Archive: fasted cardio

Mar 17, 2015

Back from being sick!!


fasted cardio this am – about 30 min

just before noon, hit some shoulders

they have no rack in this gym, and my shoulders are still being weird when it comes to cleans, so I decided to be a puss and use the smith machine for now, lol

seated Smith Machine shoulder press (90 sec rest)

bar x 10
bar + 50 x 5
bar+100 x 10
+100 x 10
+100 x 8
+100 x 7
+100 x 5 DROP +50 x 7

notes: Ended the last set off with a quick drop set.

Cable Upright Rows (rope attach, 60 sec rest)

42.5 x 10
42.5 x 10
47.5 x 10
52.5 x 10
57.5 x 10

notes: This gym has heavy set of cables, so this was a good weight for me.

One Arm DB OHP (90 sec rest)

25 x 10/10
40 x 3/3
60 x 8/8
60 x 7/7
60 x 5/5
60 x 6/6
60 x 6/6

notes: Really went for this one. Increased the weight and decreased the rest from last week. Felt good!

Mar 11, 2015


Yup, Disco during fasted cardio. Gotta keep it upbeat and peppy.

Did some fasted cardio in the morning at the office gym. Worked all day, then went to a different office gym for some shoulders. Decided to up the rest and see if I can crank out more reps.

OHP (2 min rest)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 8

notes: So close to 5 full good sets! Then a young African lady was hovering nearby, and wanted to use the rack I was in, so no probs. Off I went to something else.

Right as I was setting up for Upright Rows, this guy in the Squat Rack royally fukks up. He was squatting 265, not horrible depth, but I think his stance was too wide. Just my opinion. So he is unloading the plates, and decides to do one side ONLY. So now there is 110 lbs on one side of the bar and nothing on the other, so the bar flips end over end and hits the ground barely a foot away from a lady on the stairmaster… he could have very nearly clobbered some cardio chick with a flying barbell. What a dumbass!!!

I and another guy come over to help. Squatter says he is fine and braces his foot on the plate (the collar is still on) as he tried to yank the pole out through the collar and through the plates like he is jerking off Iron Man. I gently remind him “the bar is only 45 pounds, you know”. I hope he is later struck by the lightbulb thought-bubble of physics and math.

Cable Upright Rows (rope attach, 60 sec rest)

80 x 10
90 x 10
100 x 10
(decreased rest to 40 sec)
110 x 10
120 x 10

notes: This gym has a different cable setup so I had to explore the weights to find the sweet spot. This gym also had a good rope attach, so I was using that. Then ANOTHER lady wanted to use my rope attach – this one was a 50 yr old lady with GIANT fake bombs and sun-damaged skin, like a Masters figure competitor or something. I see her in the gym all the time, she is really good at working out, its just every other choice she has made that causes me to facepalm. I offered to trade sets with her but she was very gracious and offered to wait, so I lowered the rests a bit so I could get through all 5 sets.

One Arm DB OHP (2 min rest)

20 x 10/10
35 x 5/5
55 x 8/8
55 x 8/8
55 x 8/8
55 x 8/8
55 x 7/7

notes: The 50s were being used, so I grabbed the 55s and upped the rest. Soooooo close!!! I cursed when I failed that 8th rep on the 5th set.

Because I had gotten my cardio out of the way in the morning, I just went home after that.


High carb day today! I was excited!  Quinoa! Sweet Potato! Peanut Butter! Jam! Oatmeal!

First things first, I wanted to earn it.  I went to the gym first thing in the morning BEFORE those lovely carbs, for some fasted cardio.  Came back home, carbssssss

Went to work, more carbsssss.  My mood was pretty high, I was feeling great!  A coworker asked if I wanted to go the office gym at lunch and I thought, why not?  I can do some shoulders.

Lunchtime Shoulders:  (30 sec rest b/w sets)

Seated Military Press:  warmup, 110 x 10, 10, 8, 6

Barbell Front Raise:  55 x 10, 10, 10

Arnold Presses:  35s x 6, 9, 3

notes:  WOAH, stop the press.  What’s going on?  Right away in the Arnold press, my right elbow HURT as I came to the bottom of the movement.  I rested a little, tried another set.  It kept hurting.  Rested a bit more, tried again, more hurt.  So I said F this, and I stopped the workout.  No more shoulders.  Went back to work.


Back at work, all those rich tasty carbsssss I enjoyed turned on me.  My stomach got upset, it was all too rich for me to handle all of a sudden.  I drifted through the afternoon feeling rough, and resting my elbow.

After work, I headed to the studio and told my trainer what’s up.  We decided to keep on with arms as scheduled, but we would improvise the workout, and see how my elbow responded.  Go light when we need to, go heavier when we can.

Arms & Abs – Supersets (30 sec rest b/w supersets)

ez bar curls & straightbar pushdowns:  A. 60 x 12, 12, 12 & B. 90 x 12, 110 x 12, 130 x 12

light curls

light curls



hammer curls w/ rope & overhead tricep extensions:  A. 60 x 20, 70 x 20, 80 x 20 & B. 70 x 20, 80 x 20, 20

don't let me see the camera!

don’t let me see the camera!

db hammer curls & single arm cable extensions:  A. 30s x 12, 35s x 12, 12 & B. 50 x 12/12, 12/12, 12/12



high cable curls & reverse grip pushdowns:  A. 80 x 12, 90 x 12, 100 x 12 & B. 80 x 12, 90 x 12, 100 x 12




Abs:  straight leg (s0rta) hip lifts & toe touches  15&12, 3 sets


Notes:  there were a few exercises in there we had to discard as they hurt my elbow or pulled on my scapula.  but we got it done.  Workout didn’t feel too bad!

Finally the office was free so we could check my weight!  And….. I am up a pound.  What the fuck.

It could be the new diet, it could be all that water I chugged during the workout.  It could be my upset stomach.  For whatever the reason, up a pound.  On the other hand, we checked my measurements and I have physically shrunk.  I am smaller, less inches around, but I weigh more.  Sigh.

So it has been a “zig zag” day.  I zig zag with my carbs to keep my body confused, and my energy zigs while my stomach zags and becomes upset.  My inches zig and my pounds zag.  My shoulder workout zags and my arm workout zigs.  Just a mixed day of highs and lows and I am not sure whether to call this a good day or not.

I shouldn’t be too pissed, but this is a competition, and a really short one at that, and I have no chance with lots of “oh well, you tried your best” self-talk.  I am going to stick to my diet and workouts like glue (like I always do) and see if my weight drops again, or else I might be screwed.

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!

bouncing back

Thursday was a setback, but it was never a question as to pressing forward on this challenge.  Will not stop!

Got up Friday morning for some fasted cardio, which was tough because I was sooooo tired.  Being tired and hungry made me grumpy in spin class too, I was in a pissy mood and wanted to rattle my bike to pieces.  But I got it done, then went to go eat.

Gotta tell ya, I love the diet, but it is getting kinda boring!  I look forward to the food, but not the taste.  Same stuff day in and out.  At least there is hot sauce!  Keeps me from losing my mind.

For my lunch break I headed down to the office gym for arms training.  So empty!  I suspect most smart people took Friday off, since it is a long weekend here in Canada (holiday Monday).  I am no smartie though, that’s why I find myself buried up to my neck in iron 🙂  Time for a pump!

Arms Giant Sets:  (about 60-120 sec b/w sets)

Set I.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12

Set II.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12

Set III.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 x 12, reverse curls 60 x 12

Set IV.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12

Set V.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 135 x 12, db curls 35s x 12

Set VI.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 135 x 12, db curls 35s x 9, closegrip incline pushups x 12, drag curls 55 x 12


notes:  felt great!  My coworker was bagging on my form in the last set (really?  you know how intense this stuff gets??) and I lost my focus on the DB curls and didn’t get all 12.  Oh well.


And that was my Friday!  Nice and fun!  Looking forward to a weekend of some solid lifting!

Week 1 Weigh In

Got up in the morning for some fasted cardio.  Andrea’s Spin class.  It started out a little rough, she couldn’t get the stereo system to boot up or play the iPod.  She was probably freaking out in her head, while most of us are like, “it’s a sign I am excused from working out!  Act of God! YES”

But yeah, spin got going.  My energy actually felt good, I was pumping the legs hard.  Went back home, ate breakfast, went to work.

After work, headed to the studio.  I was VERY nervous.  It was weigh-in day.  When I stepped on the scales, it said I had dropped another 7 pounds… WHAT??!  It also said my Body Fat had dropped 10% hahaha, so I started to think the scale was broken.  So we found another scale, checked again.  this one doesn’t measure Body Fat, but it confirmed, down 7 pounds!


Words cannot express, so I will move on to the workout.  I need to process this for now.


Leg Press (10 sec rest!) 230 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Step Back Lunge (30 sec rest) BW x 6,6; 20 lbs x 6, 6, 6, 6

Superset Leg Extensions and BW Bootstrappers (60 sec rest) /150 x 20, BW x 15/ REPEAT for 4 sets

Superset Lying Leg Curls and Ball Leg Curls (60 sec rest) /60 x 20, Ball x 15/ REPEAT for 4 sets

Abs Giant Set:  Stability Ball Leg to Hand Pass x 15, one arm sit up BW x 15 (each arm), bicycle crunches x 30, REPEAT set twice

notes:  we ran out of time on abs, so we stopped at 2 sets.  Felt great this workout!  Weight was actually pretty light in general, but it was fast paced, fun, and a skinny time was had by all!  Next time we go heavier!



How about you?  Any good workouts lately?

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.