Tag Archive: flyes


Learning From Weider

Woke up and headed out for some 6 am Spin.  Mike was teaching.  I am still dealing with some sore right knee and some tight right Achilles tendon, and now a slightly sore right hip.  I think my alignment is a little out of whack.

Then it was time for some 7 am chest & triceps!

 

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

incline barbell press:  115 x 15, 15, 11

machine chest press:  180 x 12, 12, 12, 12

flat dumbbell fly:  80 x 12, 12, 8

pec deck:  120 x 12, 12, 12

reverse grip one-arm pushdown:  50 x 15/15, 8/11, 10/7; 40 x 14/13

closegrip dumbbell press:  100 x 12, 11, 7

two-hand seated dumbbell extension:  60 x 12, 12, 12

 

notes:  my left shoulder was holding me up a lot on this.  The incline presses made my shoulder sore quick.  The soreness made me quite irritable and frustrated.  I wanted to do flat barbell press, but one barbell was missing (someone jammed it tipfirst into the corner to do a variation of squats), and the other one had all this stuff set up on it but no one was there.  (Turns out, it was this super intense little guy who does only 2 or 3 reps with heavy weight, screaming like a war criminal the whole time.  It was unsettling.  Buddy needs to get a grip on his brain.)

So I did presses on the machine instead, which felt easier on my shoulder, actually.

While I was doing flat flys, I just got annoyed and stopped because of lack of patience.  I was still irritated about my shoulder.  When I went to do cable crossovers, people were hogging all the cable stations at 7:25 am, so I just ranted and cursed out loud as I walked over to the pec deck… AGAIN.  Get off the cables, a-holes.  I just wasn’t feeling very social, I wanted to be left alone, do my stuff and leave.  I get grumpy like that when my shoulder hurts.

Reverse grip pushdowns with one arm also felt surprisingly sore on my left shoulder as well, so I didn’t do well on that.  The seated extensions went fine, but the closegrip presses my shoulder gave out AGAIN.  That workout just needs my shoulder a lot and it wasn’t 100%.

 

I started to think about Joe Weider.

Hello Joe!

Regarded by most as the father of modern bodybuilding (and a Canadian!), Joe was finding out ideas through trial and error that modern science is still catching up to today.  I read a great article on bodybuilding.com by Jim Stoppani, I recommend you check it out:

http://www.bodybuilding.com/fun/remembering-joe-weider-the-science-of-the-weider-principle.html

I used it as a chance to pull back and examine ways I can better tailor my workout to me, using the trial and error I had gathered in the morning workout.

So what were my conclusions?

1.  my shoulders lag behind my chest due to the past sprain.  I need to train for that, not despite that.

2.  my shoulders wear out on the presses before my chest does.  I should do the flys and the cable crossovers and the pec deck and the isolation exercises FIRST, pre-exhaust my chest so that I feel the presses more in my chest and hopefully see more stimulation and overload.  this can lead to more growth.  doing barbell presses and having my shoulders wear out isn’t stimulating my chest much.

3.  Joe would say there is nothing wrong with partial reps.  And since my shoulder feels it most on the bottom half of the incline presses with the barbell, I can try partial reps in the top half of the ROM with the incline barbell presses, and thereby get more work done on my chest.  15 partial reps or 7 full ones, what is more work?  Now, I do full reps when I can on every exercise, but I need to train with my weak points in mind.  If partial reps means I don’t SNAP MY SHIT UP, then it’s the way to go.

4.  (this sparked ideas on my other workouts) My legs and shoulders sessions with Leslie are taking too long.  I only have an hour with her.  I can save time by “staggering” my sets – instead of taking a rest in between sets, I do a set of the other body part.  So, instead of 4 sets of squats and 30 min later start with 4 sets of shoulder press, instead I do a set of squats and then right to a set of presses, and back and forth, twinning the legs exercises to shoulder exercises.  It will be grueling, but it will ALL get done in the hour 🙂  Including ab work, 35 working sets is too much to fit into 60 min with even only 30 secs rest.  I have tried.  So if I stagger them, I might have a chance.  Maybe…

 

So we can learn from our bad workouts.  This one was frustrating, but I went back to the drawing-board and came up with some new strategies.  It ain’t all high fives and flexing… working out is HARD WORK.  It’s grueling.

 

How about you?  Any good workouts today?

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Monday Massage!

Monday morning the alarm slapped me hard in the face.  5 am??  ugh

I headed to the gym and spin spin spin.  My right knee felt sore at the start of the ride, so I tested it out by gradually ramping up the resistance at my own pace.  The first song or two I wasn’t going as hard as everyone else, but by Song 4 or 5 I was going slightly harder than everyone else.  I was lagging behind the beat, but I didn’t care, I needed to observe my knee.  It paid off, as the resistance got heavier and heavier, my knee warmed up and felt fine.  It made for a damn hard class though!

Then I went to work.  I think I might have stacked too many calories early in the day – as I sit here typing this I am hungry… but out of daily calories, haha.  I keep tweaking the meals, more here less here, seeing what works best for me in order to keep the gym activity going.  It’s also been officially two weeks without ANY starch, and I feel great!  My mood is up, I feel light on my feet, and my energy stays solid throughout even a 2 hour gym session.

After work, I tried out a new masseur.  I like to get a good deep tissue massage once a month, I need the therapy to help me recuperate from the activity I subject myself to.  The young man I visited today has only been in Canada a few years (from Hong Kong), and he practices acupressure.

It hurt!  He worked on my calves for 30 min, and my left shoulder (the sprained one) for 15 min.  This left me enough time to make my training session.  He found a lot of crunchiness in my left upper back, which I already am well familiar with – I can’t roll my shoulders back without a little crunchy feeling.  So clearly those tendons need work.  He also thought there was a lot of blockage and swelling in my calves, so he said the acupressure should bring them down in size a bit.

Then it was time for Chest & Triceps with Leslie!

C & T: (30 sec rest between all sets)

But first, check out Leslie’s fresh new kicks!

fresh!

fresh!

incline smith machine press:  70 + bar x 15; 90 + bar x 15, 15

IMG_2078

flat smith machine press:  90 + bar x 12, 12, 12, 12

IMG_2079

flat DB fly:  70 x 12, 12, 12

IMG_2081

cable crossover:  80 x 12; 100 x 12; 120 x 12

IMG_2084

reverse grip pushdowns:  80 x 15, 15; 90 x 15, 15

IMG_2087

close grip DB press:  100 x 12, 6; 80 x 12, 10

seated 2 hand db extension:  55 x 12, 12, 12

IMG_2088

straight bar pushdowns:  120 x 10; 100 x 10, 10, 10, 10, 10, 10

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hanging knee raise:  10, 6, 4, 6, 4

notes:  the workout ran short, so we threw in the extra pushdowns in before the ab work to make the time go by 🙂

I don’t know how much the bar on the Smith Machine weighs.  Damn sure not 45 pounds, so who knows.  Flyes went well, I am happy with how those feel, ditto with crossovers.

As for the reverse grip pushdowns, those were awkward with the loose handles, I couldn’t keep my palms up.  Next time with that setup I will just use one hand and focus on keeping my palms to the ceiling.

When it was time for the close grip press, I was just exhausted, my shoulder was done.  I did less work than last week, don’t know what to tell you, oh well.

And how about you?  Any good workouts today?

fresh!

fresh!

Chest & Triceps

Wednesday was my offday.  So I rested a lot.  I still went to the gym, did a spin class, burnt some calories, ate clean.

You know what’s funny, I haven’t thought about my cheat meal all week!!  I would get one cheat meal, I do it Friday night, and normally I am daydreaming about it all week long.  But this week, I am lying in bed Wednesday night, and I realize this is the first time I have even remembered I have a cheat meal!  This is also the first week where my last cheat meal was starch free…

My most recent cheat meal was like some pickles and cheese and some ice cream.  So it tasted awesome, naturally.  But normally my cheat meal involves a lot of bread products.  I had decided to cut starch out of all meals, even cheats, and what do you know?  My cravings have been almost nonexistent all this week!!  No bread, no rice, no potatoes, and I don’t even miss them.  I don’t even want them on Friday.  I find that curious 🙂

Thursday I get up and head to the gym, only to find out the hot water isn’t working!  Awesome!  I made plans to work out with some coworkers at lunch, so I decide to split my workout in two:  triceps and spin in the morning, chest at noon.

Morning Triceps:  (rest 30 sec between all sets)

dumbbell skullcrushers:  50 x 15, 15, 15, 15

seated one hand dumbbell extension:  20 x 12/12, 12/12, 12/12

straight bar pushdowns:  120 x 12, 12, 12

hanging knee raise:  8, 6

60 min Spin class

notes:  After triceps I rushed to Spin.  It was aight.

For the skulls, my left elbow was sore, so I experimented with the ROM, and lowered the DBs down and past my head, and didn’t straighten my arms all the way up at the top, and this actually felt much easier on my elbows!  I might stick with this for a while.

For the hanging knee raise, I hung off the chinup bar at a full hang (roman chairs are for wimps!) and brought my knees up to my chest.  I could have done more, but I was starting to swing too much.  That will be the big challenge for me with this exercise, and a good chunk of the value for my core, in learning how to not swing when I bring my knees up.  This ain’t crossfit, no kipping!!

 

At work, my coworkers wimped out, of course!  They said they were too busy to go work out.  So I said w/e, and made the choice to go after work on my own and just get the chest work done.

I felt weak all afternoon, shaky.  I needed more food, but I had stacked most of my calories in the morning hoping for a noon workout.  I ate a bit here and there, but on the walk to the gym after work, I felt like I needed a lot more food and maybe a nice cup of coffee.  I had neither.  All I had going for me was grit.  My shoulder also felt sore, but I was too stubborn not to at least give it a go.

 

Afternoon Chest:  (30 sec rest b/w sets)

incline db press:  100 x 15, 15, 15

flat db press:  100 x 12, 12, 12, 12

incline db fly:  60 x 12, 12, 12

pec deck:  105 x 12, 12, 12

cooldown:  25 min cardio on the elliptical

notes:  Grit works!  I muscled through my target weights pretty handily.  It probably helps that I split tri and chest up by 10 hours, but I still beat all my weights from last week.  Getting stronger!!  My shoulder pain also went away once I started pressing, so bonus!

 

I wanted to do 30 min cardio, but I realized at the 25 min mark how tired and hungry I was, so I called it and went home and had some chicken and veggies 🙂

And how about you?  Any good workouts today?  I’d love to hear all about them!

 

Rest is Over!

I had a great Saturday!  I slept a LOT.  I meant to go to spin class, but I just slept instead.  Oops!  I needed a rest day.  I probably napped about 4 or 5 seperate times that day, and also slept in and ALSO went to bed early.

Sat afternoon, I also got to train the trainer!  Leslie agreed to let me lead her through a workout.  We had a great time, but I was so focused on it that I forgot to take pictures!  Sorry!  I was seriously absorbed in supporting Les through the workout, the time flew by!  (For the record, it was a strength-focused bodyweight circuit, and we attacked it without breaks for about 90 minutes.  Leslie only got stronger as the workout went on!  Her reps kept going up, I was impressed.)

Sunday, I got up, only to quickly realize the clocks had slipped forward, haha.  So while I intended to take in the 9 am  class, my sleeping in caused me to miss that.  So I split my weights workout in half:  I did chest work, THEN went to spin, then did a triceps workout.  It worked out quite well.

Chest, Spin, Triceps: (30 sec rest between all weight sets)

incline barbell press:  95 x 15, 15, 14

flat barbell press:  135 x 12, 12, 6, 6

flat dumbbell flyes:  60 x 12, 12, 12

cable crossovers:  60 x 12, 12, 12

SPIN

reverse grip pushdown:  90 x 15, 15, 15, 15

close grip dumbbell press:  100 x 12, 12, 8

seated two handed DB extension:  50 x 12, 12, 12

Ab work:  prone leg raises:  20, 20, 20

notes:  my shoulder didn’t feel 100%, so weight was light on the barbell presses.  It was a good idea, my left shoulder gave out first, and I didn’t try to push through the pain.  Not worth it.

The chest routine is a pretty solid mix as you see:  incline press then a flat press, then you stretch it out with the flyes, then squeeze it together with the cables.  I went too light with the cables, I will up the weight next time.  Flyes were about right for that tempo and volume.  But the flyes and cables felt REALLY good.

Spin was good.  I didn’t push it too hard, my calves were pretty sore and tight from the Friday workout (still!), so I just went lighter than usual and flushed them out.  Andrea was supposed to lead this class, but she wasn’t there, it was Mike instead – the older guy with all the tattoos.

Triceps also went well.  I am sad I didn’t complete all the presses, but again my lagging shoulder holds up the work on the other muscles.  It just goes that way, no shortcut around it unless you want to risk another sprain.

I was feeling good so I did some abs to finish it up!

And how about you?  Any good workouts today?

I Paid My Dues

I had all sorts of big plans for Wednesday, to see what kind of trouble I could get into at the gym.  I was going to wake up early, get my Wednesday started super early, and make a day full of activity.

But my Wednesday started even earlier, it started Tuesday night.  In the middle of the night the building’s fire alarm went off.  So we all trundled down the stairs, outside into the snow and the dark and the February, and waited for the fireman.  By the time they declared it a false alarm and I made it back into my apartment, my good night’s sleep was shattered.  It was an ominous start to my Wednesday.

So Wednesday morning, I trudged down to the gym, got there before the gym was even open, and waited for them to open the doors so I could grab one of the Spin bikes for the 6 am class.  But Leslie was coming to spin too!  She brought a few friends.  I was psyched just to spin with a friend.

Teacher of the morning class was Mike.  I think he’s a retired high school history teacher, and you hear it in his voice.  Bueller… Bueller?  It was an ok class.  We all worked hard.  Sometimes Mike would break out in screams at the end of a track for no reason.  It was jarring.  “GO…. GOOOOOOOOOOO!!!!!!!!!!!”  Holy shit, relax man, I’m going.

After Spin, I still had time before work, so I decided to do some Chest work.

Barbell Bench Press (2 min rest):  115×5, 155×5, 185×5, 5, 7

DB Bench Press (60 sec rest):  140 x 8, 8, 8, 5, 4;  110 x 8, 8, 5

incline DB fly (4-2-4 tempo, 90 sec rest):  40 x 6, 12, 12

 

notes:  I don’t do barbell bench press very often.  I am out of practice, and I much prefer dumbbells.  But it is nice to get back into it.

Dumbbells were going good until set 4, then when I tried set 5, my reps were just TOO low, so I dropped the weight by 20% and kept going.  by set 8 I was fried.  It was my left side that wore out first, which is no surprise at all.  It felt weird grabbing the 55 lb dumbbells though, I could feel my right side just muscle through it hard but my left side would struggle.  The difference was quite pronounced at the end.

For the flyes, I failed out of the first set because someone interrupted me.  Oh well.  20 lb dumbbells isn’t much for flyes, but when you slow the tempo down like I did (4 seconds down, stay at the bottom for 2 seconds, raise up for 4 seconds)… what starts out easy at rep 1 feels like hell by rep 12.  Trust me.

 

Then I went to work.  I had not done a good weekday morning workout in a while, and I was feeling pretty drained by mid-morning.

Then Leslie sent me an email that made the pain go away.  “Jeremy, you can start carb-loading for the spinathon today or tomorrow.”

At lunch I went down and bought some fresh pasta.  It was like an episode of Popeye.

I coasted through the rest of the day, and thought, “hmmm, I could go for a little more punishment… I’m going to the gym after work…”  Then I tooted my corncob pipe and flexed a bicep.

But today was also the day Ottawa decided to have a big sloppy blizzard all day.  By the time I got out of work, the walk to the gym was NO fun.  It was all slush and puddles of gunk and ankle high wet snowdrifts.  It just wore you down to be outside.  People were leaving work early, scared of the roads.  Not I.  I was not going to give up on the gym.

Next spin class would not start until 6, signup at 5:45.    So I should in theory have time to do a back workout.  But my arrival was delayed by weather.  so after some barbell rows, I had to get to spin class.

bent over rows (2 min rest):  135 x 5; 185 x 5; 225 x 3, 3, 3

Evening spin was being taught by Courtney.  I like Courtney’s classes.  She has good music and makes her classes challenging but exciting.

this class had a lot of pyramids and tabata.  Pyramids in the sense of 15 sec power climb, 15 sec rest, 30 sec climb, 30 sec rest, 45 sec… etc etc Once you hit the high point, you go back down in increments of 15.  We did that for standing climbs and we did it later for races.  We also had songs with 2 minute heavy standing climbs, 90 sec heavy seated climbs.  We had a tabata song, 8 intervals of 20 sec race 10 sec rest.  If you know tabata that means you go at 100% of your max effort, then rest briefly, then max effort again, etc.

I came to the class with visions of doing the rest of my back workout after, but it was apparent 20 min in that this spin class was going to empty my tank.  I was sweating, working as hard as I possibly could, and slowly getting my butt more and more kicked.  I almost didn’t make it through the last song.  I had nothing left.  so I hit the showers, exhausted.

Changing back into my clothes, in the lockerroom, a young man leans over to start talking about the cracks in the soles of my feet and how I need to use teatree oil.  Weird people, man.  It creeped me out.

After gym I went to the health food store to pick up snacks for race day.  I wanted some sort of easy digesting snack, maybe I could try one of those cool gels I see runners eat.  Bonus to sucking down gel all day, I can pretend I’m an astronaut!  But I had to start snacking on it now, to let my tummy get used to it.  Take no chances.

And since it was carb loading day, I had visions of rice for dinner!  Hooray!  But still the trip home was totally miserable.  I walked in the door, flung off my coat, and collapsed.

A hard day, rivers of sweat and miles of frustration.  But I paid my dues today.

 

How about you?  Any good workouts?

post-illness workout

My apologies for not posting sooner.  I have been feeling sick all week.  Some sort of flu.  On top of that, sometimes when I am fighting off a bug, my digestive system just shuts down,  Food doesn’t move through me, I get all backed up.  Over time this forces me too eat less and less, so I start to get weaker, and have less energy to fight off the bug.  It is a vicious circle.

I have been making extensive use of fibre and digestive enzymes all week to help me get right on the inside, and lots of rest to fight off the flu.  Unfortunately, all that fibre and the enzymes, they really wear on my stomach a lot, it turns the gut into a battleground.  By the end of the week, my stomach was sore, it hurt.  Like it was in shock and needed a lot of rest.

Anyways, not a lot of spin this week, which is unfortunate, as I have the spinathon next week!  I did a chest and back workout on Wednesday, but I was pretty wobbly at that point, so it was a pretty lacklustre workout.

By Saturday, I was ready to test the wheels out again.

Spin class was crowded!  They only put up the signup sheet 15 min before the class, and there was a lineup of about 30 people!  Zoinks!  I stood in line and got a spot (my friend was not so lucky, and was denied, looks like I am on my own this time).

By the time I made it to the bikes, there weren’t a lot of choices left.  The one I grabbed had no straps, you needed the hard shoes you click onto the mounts, so I had to trade with a neighbour for foot straps (he had the hard shoes).

The class was being led by Mandy.  I have mixed feelings about Mandy (sorry to call you out Mandy! I am sure you wont see this).  She has been teaching for a while, and her curriculum is solid.  But Mandy “demands” a certain level of enthusiasm in her class.  By that I mean if you don’t start hooting and hollering on command, she nags you.  She starts to whip out the sarcasm, “REALLY feeling the enthusiasm in here today!”  she singles people out and tries to talk right to them.

My objection to that is that if the teacher chatter isn’t related to the spinning, then to me it’s just noise, and I try to tune it out.  You may as well be speaking to me in Chinese, I just don’t respond.  I don’t hoot and holler when it’s asked for, I don’t respond to queries about whether we want it easier or harder.  I am not a “participater”,  just tell me how to run the course and I will do it.

Unfortunately, Mandy eventually zeroed in on me.  She asked some question to the class, I don’t remember what it was, something meaningless, and then she turns to look at me, and she waits for a response.  I just stare back at her.  She starts to make little motions with her head, little micro-nods and rhetorical “yeah?”s waiting for me to talk back.  I just stare at her, I think at one point I shrugged.  Mandy tried to engage the class in my silence, “does he want us to RANDOMQUESTION?  Nope?  He’s more like, NO, stop looking at me.”  A few people in class chuckle at my expense, and we keep going.

After that fairly irritating class, I decided not to do 2 in a row.  You’re a fine RPM instructor Mandy, but being an enthusiasm nag is NOT my style.  Your class seems popular though, so more power to you.  Just not for me.

I went to the other side of the gym to try out a new shoulder and arm routine.  Let the brutality commence!

shoulders & arms:

barbell military press (2 min rest):  65 x 5, 95 x 5, 115 x 5, 5, 7

seated DB press (60s rest):  100 x 8; 90 x 8, 6; 80 x 8, 8, 8, 8, 7

cable reverse flyes (4-2-4 cadence, 90s rest):  55 x 8; 33 x 12, 12

face pulls w/rope:  (10s rest!):  28 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

DB skullcrushers (60s rest):  60 x 6; 40 x 8, 8, 8, 8, 8

seated 2-handed DB extension (4-2-4 cadence, 90s rest):  50 x 7; 40 x 7; 30 x 7

incline DB curls (60s rest):  30 x 8/8, 8/8, 8/8, 8/8, 8/8, 8/8

concentration curls (4-2-4 cadence, 60-90s rest):  25 x 5/6; 20 x 10/10, 8/8

notes:  time really got away from me while doing this workout.  It felt like allout war!  I was totally mentally absorbed in it.  Even though I looked at the clock to take note of rest times, I didn’t check the overall time.  When I finally did, I realized this was like a 90 minute workout!  Zoinks!  60 min Spin followed by 90 min weights, no wonder this workout was kicking my ass.

And it WAS kicking my ass.  I took a shower, crawled out of the gym, came home, and took a long nap on the couch.  This one was nasty!

I made it rhough the shoulder presses, but the ultra-slow cable flyes were murder on my rear delts.  Then I powered through some marathon face pulls, but the damage was done, I had little to no gad left in the tank for my arms workout.  This shoulder workout would have been perfect for me by itself, but with arms added in, it was BRUTAL.  I had to keep dropping the weightson the arm exercises because I couldn’t make it happen any more.

I tried the “twisting” during the incline curls, like I did last week, but I wasn’t feeling it this time.  I think my biceps were more warmed up by that point last week, so the twisting worked, but my biceps were still warming up during this workout, so there was no “pump” to twist off of.  Oh well, still learning.  I stopped the twisting for Set 3 onwards.

This one had it all, some good 5×5 compounds, lots of volume, slow rep isolation finishers.  Scary workout!  But worth it.

And how about you?  Any good workouts today?

Spinning and Pushing

Sunday I wanted to catch up on the stuff that had been lagging.  I wanted to get in some solid cardio, I wanted some work on my triceps and shoulders.  So it shall be done!

I showed up for a double Spin class.  We were in the last few rotations of Release 57, so the music was known in advance, but Andrea (the instructor) decided to switch in some of the bonus tracks for some of the midpoint songs.  If I think I am tired of those tracks after spinning to them 7 or 8 times, imagine her teaching them 20 or 30 times!

The first class was pretty hard, I poured everything I could into it.  My right calf got a little tight, but I dropped my heel more and it went away.  Overall, I am pretty happy with it, my focus was there and the work felt smooth, I had some hard climbs and raced hard on the straightaways.  During the last working track I think the magnet slipped a bit because all of a sudden the tension became HARD out of nowhere, and I had to to turn it back down, but when I turned it up a second later I didn’t notice it again and it never came back.

In between classes, my friend dropped by to do the second class with me.  When I went to fill up on water, Andrea told me it looked like I was doing really well with the double classes, I looked good on the bike.  I take that as a big compliment!

I rocked out the second class as well, no major issues.  The second hour went by so fast, I almost kind of wanted a third!  But two were all that were on the schedule, so I went to do some weightlifting instead.

I decided to do a mid-light and quick Push session.  After 2 hours of RPM I didn’t really feel like doing legs so I just worked the calves a bit; and I had a really good chest session on Thursday, so I decided on some triceps, some shoulders, and only a little chest.  No need to overtrain.

Sunday Push:

standing bodyweight calf raises:  85, 85, 85 (rest of about a minute between sets)

closegrip dumbbell floor press:  110 x 6, 6, 6, 6  (45 sec rest)

incline dumbbell flyes:  80 x 6, 6, 6, 6 (45 sec rest)

one hand seated tricep dumbbell extension:  30 x 6/6, 6/6, 6/6, 6/6 (45 sec)

lateral raises:  50 x 6, 6, 6, 6 (45 sec)

overhead shrugs:  110 x 12, 12, 12, 12 (45 sec)

 

notes:  I don’t do floor press very often.  I used the 55 lb dumbbells, I wanted to use the 60s, but this other guy was using one set, and I couldn’t find the other set.  I have never done closegrip floor press, it didn’t feel too bad, would do again.

The inclines flyes felt REALLY good.  I think I waited the right amount of time to do more chest.  My last session was Thursday, and I had some mild DOMS going on there, so these flyes helped stretch it out a bit.

I had never done overhead shrugs before either.  It was a different feeling to try and engage my traps in that way.  Didn’t feel too bad though, could go heavier next time for sure.

 

And that was my Sunday!  How was yours?  Any good workouts?

 

Thursday night I played some more with the TRX.

 

Chest/Tri:

press x 5, clock press x 10 (each side), flyes x 15, tricep press x 10, reverse grip tricep press x 10

rest about 60 sec, REPEAT two more times

notes:  I was getting a nice pump in the triceps near the end, especially if I lowered myself deep into it before pressing back up.  I realized I had interpreted clock press wrong, it is supposed to be press with one arm, fly with the other, so that’s how I did it here.  My big issue was that the straps kept SLIPPING.  It is nervous work to lean on something with your whole weight without knowing when it will give out on you.  Obviously something needs to be fixed with the “barrel lock adjusters”, they are not catching and the shortened strap keep slipping forward. (they are the things near the handle that you have to tilt to lengthen the strap back out)

 

core:  torso rotation x 10 (each side), rest 15 sec, REPEAT

TRX crunch x 10, extended side plank 30 sec (each side), REST 60 sec, REPEAT

TRX pike x 10, TRX mountain climber x 10 (per leg), REST 60 sec, REPEAT

prone straight leg raises x 20, 20

 

notes:  Core was TOUGH!  Torso rotations are easy to cheat on, you have to keep your arms straight or you start to pull with your back.  My elbows were starting to bend, so I found it tough.

I decided to do normal side planks, side planks on the TRX are super awkward, and I just wanted to work on my side planks, instead of wobbling around like a crazy man 🙂

I was no superathlete on the pikes either.  I kept my legs straight and just lifted my butt straight up, but it didn’t go so high as to make me look like a V, more like a heartbeat on a monitor, haha.  I didn’t do a full set of mountain climbers on the second round, my feet got tangled up and I just said screw it and stopped, haha.

Then I did leg raises, but I slipped my hands under the small of my back to make it easier so I could get more reps out.  I noticed that it was creating a space between my lower back and the ground, so whenever I lifted my legs up, my back fat made a “raspberry” sound against the rubber mat.  Very flattering, haha!  As a guy, I found this deeply amusing 🙂

 

I was super sweaty after all of this, took a shower, and am typing this out.  Off to bed then back to work before I know it!  See you later!

 

 

Breaking in the TRX home Kit

It was cold today, but luckily, I wanted to test out the home TRX kit anyways! Well, it was kind of a test of how strong my doors and doorframes are, and where will give me the most free space to flail around with my arms, haha.

 

I tried out the chest and back routine that is included with the basic home kit

Chest & Back:

A.  chest press x 5, rest 15 sec

B.  one arm chest press x 5 (each side), rest 15 sec

clock press, AKA one arm pushup

C.  flyes x 15, rest 15 sec

D.  low rows x 5, rest 15

E.  mid row x 10, rest 15

F.  high rows x 15, rest 15

Repeat A-F, 2 more times

 

I got the whole thing done while dinner was cooking on the stove, yay!  I figured the rests were optional, so I didn’t rest in between the chest sets or the back sets first time through the circuit, I just went A-C and D-F no rest.  But by the 3rd set I took a brief rest in between each exercise, so I figured that was fatigue, good!

Did I like it??  Well, TRX has its place.  It is SUPER convenient, I can bust out all kinds of exercises while in the middle of my chores, I can see myself dragging it around when I travel… it takes up no space at all!  I am not slagging how hard it is, I can easily make it as hard as I can handle, or as easy as I need.  and yet… I feel really good when I am pumping iron.  It is a different vibe.  Something is very satisfying about iron in a way that bodyweight exercises are not; and even fancy suspension bodyweight exercises like these don’t give that same thrill.

 

So, yes.  I like TRX.  I think it will be JUST what I need first thing in the morning when I need a pick-me-up, or in the afternoon on a weekend when I am being lazy and this way I can get some resistance training in without locking down my whole afternoon.  But it won’t replace the gym, not by a longshot 🙂

Upper Body Friday

Friday and I was feeling good, ready for some upper body!  Well, not my arms, they were happy to take a nap.  But the rest of me!

5 min warmup on the elliptical

dumbbell flat press:  warmed up with 35s, 70 lb DBs x12, x10, x9, x9

incline flys:  30s x12, 35s x12, 12

a compromising shot…

pushups!  6 normal ones, 9 from knees, rest, 5 normals, 10 from knees

pullups with rubber band:  8, 8, 8

this rubber band could launch me across the room

one armed row:  50 x12, 55 x12, x12

widegrip pulldowns:  200 x10, x12, x12

t-bar rows:  95 x12, 120 x12, x12

return of the mean muggin

 

And it was over like that!  No time for shoulders, I agreed to do that on my own time.  Just time for chest and back today, did arms yesterday.  See you soon!