Tag Archive: giant set


Labour Day Weekend Workouts

this is a long one.  Maybe less explanations so I can fit in more workout details.

I have been experimenting lately with the “meta-workout”.  First, you learn how to do an exercise.  Then you learn how to chain exercises together to work the body part properly.  Then you chain body parts together (make a “split”).  Then… what about chaining workouts together?  You work out Monday, you know you’re gonna be sore on Tuesday, so what can you do on Tuesday that will complement what you did on Monday?  Other than just rest that is, haha.  That was my pet project for the long weekend, weave the workouts together into a coherent narrative.

Thursday was Shoulders (45-60 sec rest)

Seated Smith Machine Military Press:  70 + bar x 10; 100 x 10; 130 x 12, 9, 9

Smith Machine Press Behind the Neck Press:  100 x 5, 2; 80 x 8; 80 x 10 DROP 50 x 10

Side Raise Machine:

100 x 10 DROP 80 x 10 DROP 60 x 10

100 x 10 DROP 80 x 8 DROP 60 x 10

100 x 10 DROP 80 x 7 DROP 60 x 8

Smith Machine Shrugs: 140 x 10; 200 x 10, 9, 10, 9; 110 x 25

Cable Reverse Fly (30 sec rest)

77 x 15

77 x 15

77 x 15 Partials 99 x 10

77 x 15 Partials 99 x 7

77 x 15 Partials 99 x 6

77 x 12 Partials 99 x 7

55 x 15 Partials 77 x 8

notes:  this was an awkward workout, I did stuff that wouldn’t work my core too hard, but in the end behind the neck presses are still awkward, and the presses got worn out fast so I moved onto side raises on a machine so I could do the drop sets.  Its too painful doing drop sets of side raises with dumbbells, since side raises need such light weights you will always be competing with a crowded gym for the most popular little dumbbells.  Smith Shrugs were just too awkward, the hooks kept catching on the cage, so free weights only from now on pls.  Cable Flys I had to share the machine for the first two sets with another lady so after she walked away I threw in the heavy partials to really wear me out.

Friday I was more tired than I expected so I took the day off, woops!  So much for the experiment, haha.  I would need the weekend to really put in the raw amount of rest I needed.

Saturday I slept in but got up mid-morning for Chest and Triceps.  I blew off Friday so this would have to be epic to make up for it.

Saturday C&T (60 sec rest)

Elliptical warmup 25 min

150 Twists

flat dumbbell bench:  90 x 10; 140 x 10; 180 x 7, 8

incline dumbbell press:  80 x 10; 110 x 10; 150 x 8, 7; 150 x 8 DROP 110 x 5 DROP 90 x 8

pec deck:

75 x 10

105 x 10

150 x 8 DROP 120 x 8 DROP 90 x 8

150 x 8 DROP 120 x 7 DROP 90 x 7

150 x 6 DROP 120 x 8 DROP 90 x 8

rope pushdown:

140 x 4

120 x 9 DROP 90 x 10 DROP 60 x 12

120 x 6 DROP 90 x 6 DROP 60 x 12

120 x 7 DROP 90 x 7 DROP 60 x 12

overhead rope extension:

100 x 12 DROP 80 x 8

100 x 8 DROP 80 x 8

120 x 3 DROP 100 x 4 DROP 80 x 5 DROP 60 x 8

smith machine closegrip press:

50 + bar x 12

70 x 12

120 x 12, 12

120 x 8 Partials 6, 5, 5 (10 second rest-pause)

notes:  this workout was brutal!  This was going to be relatively light on my shoulders because of the shoulder workout just the day before, but since I took that Friday off and my shoulders rested some, I threw in some incline presses with dropsets.  So heavy but low volume on the flat presses, then a double drop set of incline presses, then a bunch of isolation work then some triceps.

The flat presses ended poorly though… I dropped a 90 lb dumbbell on my left hip when I was lying down.  Ouch!  That stung, that should make for a lovely bruise.  I am just too self-conscious to drop it on the ground and make a lot of noise, so when I felt it slipping (ie. failing totally) I tried to reel it in rather than let it drop to the ground, but instead it almost fell on my groin and made me a eunuch, ROFL.

My triceps were burnt though the rope pushdowns ran out of gas pretty fast so I had to drop the weight.  With the overhead extensions I shifted to the long head of the triceps, so they lasted a few more sets, but on that last set I just kept dropping over and over until I could finally hit a decent number of reps.

For the smith presses, I followed up the last set with a bunch of partials to really burn me out for the day.  Since it was the Smith Machine, I could go past failure and do those partials:  I only popped it up a few inches from my chest over and over and when I couldn’t even do that I would hook it on the low rung.  Go until failure on the last set, rest 10 seconds, do some partials, rest 10 seconds, do more partials, did that about 3 times.  I was so burnt out in the end I had to shimmy out from under the low-racked smith bar, I couldn’t raise it back up to the regular height.

For Sunday I had a friend show up to do Legs with me, hooray!  Legs are rough enough as it is, a little backup is always most welcome.

Sunday Legs (traded sets back and forth with my friend)

cardio warmup 25 min

Standing Leg Curls:

40 x 10

60 x 10

90 x 12 DROP 70 x 12 DROP 50 x 12

90 x 12 DROP 70 x 12 DROP 50 x 12

90 x 12 DROP 70 x 12 DROP 50 x 12

Stiff-Legged Deadlifts:  95 x 10; 135 x 10; 165 x 18, 18

Leg Press:  270 x 10; 450 x 10; 630 x 20, 20

Leg Extensions:

90 x 10

180 x 20 DROP 130 x 20 DROP 100 x 20 DROP 80 x 20

180 x 20 DROP 130 x 15 DROP 100 x 20 DROP 80 x 20

180 x 15 DROP 130 x 12 DROP 100 x 12 DROP 80 x 15

Superset Seated Leg Curls and Standing Calf Raises:

130 x 10 & 200 x 10 warmup

130 x 16 DROP 100 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 90 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 100 x 16 & 300 x 20 DROP 200 x 20

130 x 16 DROP 90 x 16 & 300 x 20 DROP 200 x 20

cooldown cardio 25 min

notes:  This workout was LONG!  50 min of cardio, and, no lie, 1 hour and 40 min of weights!  to some extent this was because I had a buddy with me, but in the end it still amount to a 3 HOUR trip to the gym.  We hit hamstrings really hard on this workout.  Drop sets within supersets within meta-workouts?  Inception!

Holiday Monday I slept in again, but even more so.  I barely made it to the gym with enough time to do it all before it closed early for the holiday.  The mall it was in was also crowded with mouthbreathers.  You have the Monday off, why go shop at the mall???  There were thousands and thousands of people in the mall, you can’t even walk fast, it was at CAPACITY.  I was channeling the personality of my father when I wanted to lash out and start clobbering crowds of people left and right just so I could get some personal space.  The gym wasn’t THAT crowded, but it was crowded enough I had to modify the workout somewhat.

Monday Back and Biceps and Abs (60 sec rest)

warmup cardio 25 min

150 twists

Giant Set Assisted Widegrip Chinups and Behind the Neck Lat Pulldowns and Seated Machine Rows

(100) x 20 & 120 x 10 & 210 x 10 DROP 165 x 10

(100) x 11 & 135 x 10 & 210 x 10 DROP 165 x 10

(100) x 11 & 135 x 10 & 210 x 10 DROP 165 x 10

Superset T-Bar Rows and Weighted Hyperextensions:

125 + bar x 12 & 70 x 10 DROP Bodyweight x 12

125 x 12 & 70 x 10 DROP Bodyweight x 12

125 x 12 & 70 x 8 DROP 35 x 8 DROP Bodyweight x 8

Superset Dumbbell Curls and High Cable Curls

25s x 20 & 94 x 8 DROP 72 x 10 DROP 61 x 12

45s x 8 & 105 x 8 DROP 83 x 8 DROP 61 x 8

45s x 7 & 105 x 8 DROP 83 x 8 DROP 61 x 10

Lying Cable Curls

105 x 16 DROP 83 x 20 DROP 61 x 16

105 x 15 DROP 83 x 5 DROP 61 x 10

105 x 12 DROP 83 x 15 DROP 61 x 15

Weighted Double Crunches: 70 x 15; 105 x 15, 15

150 twists

notes:  It was risky doing a giant set in a crowded gym, trying to tie up 3 stations at once.  But I managed to pull it off.  The giant set was there to wear out my upper and middle back as much as possible, try and not make this another marathon session like Legs.

Then I went to try and do a lower back superset.  I wanted to do bent over rows actually, but the gym was WAY too crowded for that, all the barbells were occupied, and no way I would wait for one, then walk across the room for hyperextensions and lose my barbell to some random passerby.  But I saw the t-bar rows were open, so I was able to tie that one up while I walked across the whole gym to do the hypers.

MAN, that lower back superset killed me!  My low back was throbbing like crazy.  I had to sit down for 5 min and catch my breath before I could go on to biceps.  But I wanted some major low back work because it also had the bonus effect of stretching out my hamstrings.  My hamstrings from Sunday were now really sore on Monday, so hyperextensions were quite therapeutic when I was able to stretch them out with weight like that.

I dub that meta-workout a SUCCESS, hahaha.  Lots of hamstrings on one day, then do lower back the next day.

For biceps I supersetted good ole classic db curls with high curls.  High curls are good as either a finisher or a superset finisher because you can raise your arms to shoulder level and the form isn’t as hard to maintain as you burn the last few fibres.  Even more to the point I dropsetted the high curls so I could really finish the set off.  I experimented with both low weight dumbbells and higher weight dumbbells.

I had more juice in me but my low back was still throbbing so I laid down on a mat and set the cables low and did some low curls, high rep with double drops.

After that I wanted to do abs but my low back was still worn out so I decided to try a weighted crunch machine in a different part of the gym I had never tried before – a plate-loaded chair that imitates a double crunch.  I liked it a lot!  It’s a popular chair though, so good luck with that.

After this was over the gym was close to closing so I went home.

And that was my long weekend series of workouts!  What about you?  Get in any workouts this Labour Day weekend?

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.

 

Progress, Right?

Slept in this morning! Much as I loved it, it was because I was waiting for a delivery which came first thing anyways.  But no morning cardio for me, got my stuff and swung in to work

After work headed to gym to hit it.

Legs & Abs:

Leg Press (10 sec rest b/w sets) 175 x 10, 10, 10, 10, 10, 50

Step Back Lunges 6 sets of 6 each leg, 30 sec rest b/w sets

Superset Leg Extensions and Bootstrappers:  165 x 20, 20, 20, 20; 40 lb Kettlebell x 15, 15, 15, 15 (about 1 min rest b/w supersets)

Superset Seated Leg Curls and Exercise Ball Leg Curls:  165 x 20, 20, 20, 20; “Ball” x 15, 15, 15, 15 (minimal rest b/w supersets, less than 30 sec)

Giant Ab Set:  foot to hand exercise ball pass for 15 reps, then one handed sit ups 15 each side, then side plank for 15 sec each side… 3 sets of that

I also threw in some “stomach vacuums” in between giant sets

Post-WO Cardio:  30 min on the elliptical, 55% resistance, incline 9, LISS

notes:  I had never done 10 by 10s for the leg press before so I was conservative on the weight, I could feel a lot of pressure building in the legs even after doing 50 in a row, but could definitely go heavier next time

My form sucks on lunges, much less step back lunges, so I did it with no weight, haha

My quads were tired AF and couldn’t make it through the leg extensions without a few pauses.  But I made it through it ok.  As for the hams superset, I barely needed a pause, those were fine.

My feet were still dragging a lot in this workout (and in fact my butt and quads were still sore from Monday), but yet… I wasn’t in a bad mood about it!  I no longer GAF.  I was content to go from exercise to exercise, sweating and running out of gas, without bitching and moaning about it.

That’s progress, right?

Today it all came crashing into place:  back to work, full workout schedule, packed lunches, pandemonium.  This is the toughest part, the adapting to the grind.

Got up early and slowly dragged myself down to the gym for fasted cardio:  30 min of intervals on the elliptical, 2 min slow 1 min fast

All day at work I was catching up from my vacation.  Had a bunch of packed Tupperware with me, stayed on my diet.

After work headed to the gym

Back & Arms

bent over rows (1 min rest) 2 warmups, 225 x 10, 10, 8, 6

widegrip pulldown (30 sec rest) 210 x 10, 10, 9, 5

closegrip machine row:  120 x 30, rest 70 sec, 25 reps, rest 45 sec, 25 reps, rest 20 sec, 20 reps

closegrip pulldowns:  90 x 35, rest 65 sec, 25 reps, rest 40 sec, 21 reps, rest 19 sec, 13 reps, rest 6 sec, 6 reps

Triceps Giant Set:  A. closegrip Smith machine press, B. skullcrushers or French press, C. rope pushdowns (1-2 min rest b/w giant sets)

(warmup, Smith press 100 x 12)

First Set  100 x 12; 60 x 12; 120 x 12

Second Set  100 x 12; 60 x 12; 100 x 8

Third Set 100 x 12; 60 x 8; 100 x 4 DROP 80 x 5

Biceps Giant Set:  A. Seated Dumbbell Curl, B. Standing Hammer Curl, C. bb reverse curl

First Set 40s x 12; 40s x 5; 60 x 4

Second Set 40s x 10; 40s x 8; 60 x 5

Third Set 40s x 11; 40s x 7; 60 x 7

 

Notes:  this workout destroyed me.  My energy is still low from the diet, I haven’t adapted yet.  But I kept my nose to the grindstone.  The gym was crowded like crazy also, people were tripping over each other all the time.  It was chaos.  My performance really sucked, but I just gotta stick it out, through the learning curve… and until I am ready to excel.

 

Well, I came home and prepped meals now I am late for bed!  Bye!

Back and Arms Pump

In between rounds of Arrested Development, I went down to the gym.  Back & Arms!

Back & Arms (all Back sets are 30 sec rests, Arms about 90 sec rest b/w giant sets)

widegrip pulldowns:  warmup x 2, 195 x 12, 10, 8, 8

underhand pulldowns:  180 x 10, 9, 8, 8

t-bar rows:  115 x 9, 10, 10, 10

closegrip row machine:  180 x 12, 12, 12

closegrip cable rows:  180 x 12, 12, 12

machine hyperextensions:  300 x 12, 12, 12, 12

Arms Giant Sets:  Set I.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12

Set II.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 50 x 12

Set III.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 50 x 12, high straightbar curl 50 x 12, reverse tricep extensions 60 x 12, reverse curls 40 x 12

Set IV.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12

Set V.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12, v-bar pushdowns 90 x 12, db curls 25s x 12

Set VI.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12, v-bar pushdowns 110 x 12, db curls 25s x 12, tricep extension machine 80 x 12, bicep machine 60 x 12

 

notes:  Does that look insane or what??  Volume for days!  It’s like climbing Mount Olympus.  The overall goal was to go heavy as I could on the back work while maintaining low rest, and to go low weight but high rep on the arms, hitting them from every angle.

The pulldowns started out HEAVY.  I was a little surprised.  I grunted my way through the first 12 sets, and I figured I was having an off day since I couldn’t hit 12 reps like at alllllll, so I lowered the weight on the next few sets and found it almost TOO easy.  Well, the closegrip machine was too easy, the closegrip cable still felt kinda hard.  I was feeling burnt out so I did machine hyperextensions.  Those are kind of easy despite me doing the full stack of weight, but I like them because I can really feel the squeeze in the low back, so it help to visualise the mind-muscle connection.

For the arms, I borrowed this one from the Allmax website – Progressive Giant Sets.  Just keep building the stack of giant sets taller and taller, keeping them at 12 reps each set and not stopping until that giant set is done:  4 exercises then 6, then 8, then 10, 12, and finally Set 6 has 14 exercises, all back to back!!!  In total that is… 54 exercises and 648 reps!

I kept the weight low on the arms because, quite frankly, I was scared of how hard the pump was going to feel.  For all I knew my arms would get weak as hell or my tendinitis would flare up or SOMETHING.  So I generally kept the weight the same, although I did up a few loads from set to set if you pay close attention.

That arm routine is AMAZING.  The blood flow in the arms was totally invigorating!  Its like an orgasm in my arm muscles!  My tendinitis for the most part kept its mouth shut and I busted the whole thing out like a champ!  I can tweak the weights a little higher next time, but overall that was an EPIC pump.  The only downside is you pretty much have to OWN a part of the gym for like 40 minutes, there was a light crowd in the gym so I mostly stayed away from dumbbells, and tried to pick exercises that would let me set up tent at a single cable machine.  Pretty much all I needed was a cable machine, 3 attachments, one set of dumbbells, and at the end of Set 6 I had to run over to the machines, but those were my last 24 reps so I didn’t have to worry about losing my cable.

Someone else please try this arm routine and tell me how it feels!  Probably best to pick a time when the gym is deserted though, it sucks to either lose your spot in the middle of a giant set or to have to tell someone they can’t sub in because you are busy doing hundreds of reps, trolololololol!

 

After the smoke cleared, I was destroyed!  I was cold, hungry, my tshirt was soaked, I was TREMBLING.  I had zero energy left for cardio, I had exhausted myself.  I cleaned up and came home to collapse.

 

And what about you?  Any good workouts today?

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.