Tag Archive: hanging knee raises

Sept 11, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (2-3 min rests, SABOs)

200 x 5
240 x 3
280 x 1
*belt on*
300 x 11

notes: could have squeezed out a few more maybe, in retrospect.

High Bar Squats (2 min rests, romaleos, BDs)

*belt on*
220 x 5
255 x 3
290 x 4

notes: I stopped because my left knee was giving me a lot of grief. I probably should have warmed up the knee better first, because by the time I got home after the workout, the knee felt fine again

hyperextensions (30 sec rests)

10, 10, 10, 10, 10

hanging knee raises (30 sec rests)

8, 8, 8, 8

notes: hanging was just as much of a test of my shoulder health as anything else. felt good.

June 18, 2015

Late evening workout. no warm-up, just try and get in and out and get home ASAP

Front Squats (2 min rest on working sets, SBDs, Romaleos)

bar x 5
95 x 5
*belt on*
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7

Block pulls (60-90 sec rest, set below knees)

180 x 5
*belt on*
260 x 5
300 x 5
*belt off*
200 x 5

Hanging Knee Raises (30 sec rest)

8, 8, 8

notes: needed to stretch out my sore shoulder

Cable Rear Delt Fly (30 sec rest)

2 plates per side x 28
2p x 16
2p x 14
2p x 14
2p x 11
2p x 14
2p x 3

notes: short rests, keep going until I hit 100 reps

Hyperextensions (resistance band, 30 sec rest)

15, 15, 15

post-workout: none

March 30, 2015

I had to make a presentation across town in the afternoon (thank you Moore’s for having a suit sale!), so I ended up being late to the studio for my apt with the trainer. my own fault. had to cut most of the workout out.

Push Press (short rest)

65 x 8
95 x 8
115 x 8
135 x 7
135 x 8

notes: I suck at these, so I am still just doing weight I could strict press, lol.


hanging knee raises x 10 then Bicycle Crunches on the bosu x 20 … 2 sets of that
V-Ups x 12 then side planks for w/e the F number of seconds then a bunch of Supermans… 3 sets of that

post-workout LISS on the elliptical

Feb 12, 2015


Change of plans last-minute. I moved my more technical lifts until tomorrow, where my trainer can watch (and film). Today I worked late and busted out some cardi/abs

hanging knee raises


notes: tried… just couldn’t hang my own BW right now, my right shoulder just gets too gnarly once my arm straightens.

prone leg raises (30-60 sec rest)

25, 21, 23, 20

Kneeling Rope Crunches (30 sec rest)

52.5 x 25
52.5 x 25
52.5 x 25
52.5 x 25

notes: MMC is hard for me on these, so I really try to emphasize the exhale and squeeze those upper abs within a small and tight ROM

cardio: 2.5 miles LISS elliptical

16/27 Back

Was not sure how this would feel after my rhomboids got destroyed last night.  But was ready to give it my best shot.  Went in there with no rush, took generous rests, and just wanted to get comfortable.



warm-up foam rolled IT Bands, Adductors, Piriformis; back roll to V sit; prone spinal twists

then I saw the DL platform was open, so I rushed over and claimed it

Deadlifts (no straps, barefoot)

warm-up (2 min rest, double overhand)

170 x 5

210 x 5

250 x 5

main (belt goes on, 2-5 min rest)

295 x 3

335 x 3 (change to crossgrip)

380 x 5



notes:  skinned my knee on the last set, so I stopped it there.  Did not want to bloody the bar.  Need some knee-length socks, stat!


Squats (Romaleos)

warm-up (change weights and go again)

125 x 5 (narrow, paused)

155 x 5 (narrow, paused)

185 x 3 (narrow)

235 x 1 (medium stance, belt came on)



main assist (60-90 sec rest, medium stance, belt)

280 x 3

280 x 3

280 x 3

280 x 3

280 x 3


Optional Abs:  Hanging Knee Raises (30 sec rest)

10, 10, 10, 10, 10

notes:  grip felt good so bypassed the Roman Chair to do them hanging-style.


post-workout:  15 min stairmaster

Cycle 3 Week 1 Legs

Cycle 3 Week 1 Squats

Warmup (1-2 min rest)

125 x 5
155 x 5
185 x 3

Main  (3 min rest)

200 x 5
235 x 5
265 x 5

notes: I admit to feeling a little nervous, since last squat day I failed out and got pinned down for a second by the bar.  It seems that what fails first on me is not my legs or glutes, but my core.  Even on that last set I was starting to bow forward.  So I took nice long rests between sets so I could go at these with seriousness.  But since there is such a disparity between legs and core, I realize I need the assistance work to finish me off.


45 Degree Leg Press (feet high and wide, 2 min b/w sets)

16 plates x 12
20 plates x 12
20 plates x 12
22 plates x 10


notes:  One is tempted to ask if I am e-bragging these presses and then doing ****e ROM

I admit, I am always conscious of this myself.  The fact is, legs go down until they press against my gut (feet high and wide help with this to give me more clearance), and until my butt is in danger of popping up off the low back rest.  Normal ROM, imo.  But nevertheless, I will concede there are some heavy advantages taking place here, otherwise why would my squats trail so far behind, ROFL.  So I only do it as assistance now, and only do it to finish my legs off.  OK?

But still, 22 plates!  oh yeahhhhhh

Standing Single Leg Curls (30 sec rest after both legs do their set)

90 x 15
90 x 15
90 x 13
90 x 10

notes:  really tried to keep the full ROM, as it is easy to drift into midrange when you get tired.  I find the extremes of the ROM are what kills me off especially on the standing curl, moreso than seated or prone machines.

Leg Extensions (45 sec rest)

160 x 15
160 x 13
160 x 12
160 x 10

notes:  figured my knees had recovered from the leg press, time for isolation!  It was clear my strength was gone as I was running out of gas.  Time for light ab work.

Roman Chair Knee Raises (30 sec rest)

10, 10, 10, 10

Saturday was my day off.  So what do I do on my day off?  Cardio!!

I had signed up for an experiment in extended Spin class-ing (my new word).  Normally Spin classes are about an hour, maybe 75 min.  But this time?  2 hours straight!  I have done 2 classes back-to-back many times, but there was a lull in between classes.  This time it would be 2 hours no stopping.  There were also 3 teachers, splitting the time up into 3×40 min blocks:  a warm-up, the main work, and a cooldown.  Those teachers, in order, would be:  Courtney, Norman and Sarah.  I have never had Norman as an instructor before, but I otherwise had a good idea of what to expect.  Just MORE of it, haha.

Norman, Sarah, Courtney!

Norman, Sarah, Courtney!

The class itself was mostly full, maybe 4 or 5 bikes empty.  Sometimes people rsvp but don’t show up.  Oh well.  I didn’t get any pictures really, because I was… um… spinning, duh!


setting up

this is what it looks like when I take a pic of myself while spinning...

this is what it looks like when I take a pic of myself while spinning…

this is what it looks like when I take a pic of other while spinning...

this is what it looks like when I take a pic of other while spinning…


So how was it?  It did not get off to a good start.  I pre-loaded with water like I do before ANY activity; weights, spin, yoga, I always drink a few cups of water first.  It keeps me hydrated, and it also makes me sweat more.  My body sees I have a surplus, it sees I am overheating, so it lets me sweat without hesitation, which also carries the benefit of cleaning out my pores.

For some reason, today my body did NOT want to hold on to water.  I pre-loaded like always, and almost instantly peed it out.  I drank 2 cups of water 15 min before class, and peed THREE times before class!  Isn’t that odd?  And the final kicker:  30 seconds into the first song on the bike, I felt pressure in my bladder again… I had grabbed a bike embedded in the far corner of the room, behind a forest of people, no chance for me to worm my way out without a big scene.  So I held it in.  For 2 hours, I needed to go to the bathroom.  This made me not want to drink much more water, which dehydrated me a bit, and slowed me down some.

So I worked hard, but it wasn’t awesome, it wasn’t optimal.  I like to race hard and sweat hard, but this time I had to not go 100%.

My legs were also sore from the Friday workout, so this 2 hours was a chance to get some burn in, and a chance to flush my legs out.  No regrets, I showed up and put in the work.


Otherwise, I enjoyed my Saturday, came home from the spin and passed out for an hour, woke up totally fried (guess that 2 hour ride took more out of me than I thought), cooked up a big pot of chili, and got lots more sleep.


Sunday I slept in, even more than usual since the gym opens late on Easter Sunday.  No spin classes today either, boo hiss!

Today was upper body push day, and I would do my own cardio after.


Chest & Tri:  (30 seconds rest b/w all sets)

incline fly:  60 x 12, 12; 70 x 12

cable crossovers:  77 x 12; 143 x 12, 12

incline db press:  110 x 15, 15, 9

flat db press:  110 x 12, 12, 12, 12

skullcrushers:  60 x 15, 15, 15, 15

one hand seated db extension:  25 x 12/12, 25×4/0; 20 x 10/12, 8/12

rope pushdown:  127 x 12, 10; 83 x 8, 61 x 12

abs:  hanging knee raise x 13,9; roman chair knee raise x 10, 7; prone leg raise x 15, 15

cardio:  elliptical – 55% bodyweight, incline 9, 60 min


notes:  As I said a few days back, I pre-exhausted my chest with the isolations so that my chest would feel it more on the presses before my shoulder got tired.  Turns out it also had the side benefit of warming my shoulder up!  Hooray!  Total success!

As always, someone was using the 35 lb dumbbells, so I dropped in weight as I waited for the other guy to finish.  No sense sitting there waiting doing nothing.

With the incline dumbbell press, I was doing ok, but then a young woman 6 feet to my right cried out to her boyfriend:  the 40 lb [dumbbells] are TOO HARD!!!  And the panic and scrambling as he pulled them off her caused me to lose focus and fail out early on my 3rd set.  I could have gone again, but screw it.  Why tempt fate while my shoulder felt good?  The flat presses went quite well, thankfully, easy actually.

Conversely, the skullcrushers were quite hard, but I grunted and pushed it out!  Hooray!  success!  I felt nice and sore and pumped after those, but it left me too weak to get much done on the extensions, like last week.  I might try doing the pushdowns next time before the extensions, see if that works better.  I think the skullcrushers and the extensions might be too similar a movement, but I don’t feel the same exhaustion on the pushdowns, so let’s shuffle it up a bit.

As for the pushdowns, the rope at that weight was quite hard so I had to explode down to get it down, and smooth on the way back up.  I was feeling really good and strong, so I did closegrip pushups against the wall in between sets to keep my triceps pumped.  For the last set I dropped the weight, did a bunch then drop setted down one more to get another set in.  It worked well as a tricep finisher!  I had been feeling for a week or two like my triceps and biceps can handle a good finisher at the end, put a button on the whole thing.

For the abs, my grip was giving out after 2 sets, but my abs wanted more, so I moved to the roman chair and did 2 more sets.  After 2 sets I felt myself sliding around in the arm rests, and my shoulders were sagging, but my abs wanted more, so I went to the mat and laid down and did leg raises from there.  Think of it like an abdominal drop set!  haha.

I was feeling really good and engaged and focused, so I wanted the cardio to be good and hard.  I set the incline high, I set the resistance nice and heavy, I put in the headphones, and went at it, going slow on the slow songs and fast on the fast songs.  After an hour I was dripping sweat!  I checked the display, and it said for my weight and my resistance and my speed… that hour I had burned 1495 calories!!!  Can you believe that??!?  I am not sure I can, but either way, it was a darn good cardio session.


I came back home happy and tired.  Ate some chili, and got ready for some Walking Dead and Game of Thrones!  No regrets today!  What about you?  Any good workouts this Easter weekend?

Monday.  And Leg Day.  With this variable schedule, it was bound to happen.  Every once in a while the dice come up snake eyes, and you just gotta deal with it.

By Monday, I mean that waking up at 5 am hurt hard.  I went to the gym for some 6 am spin class with Andrea.  That’s ok, it was Monday morning for Andrea too, she tripped over her own words about 8 or 9 times during the class.  It’s all good, spin instructors are people too 🙂  I found myself a spot in the back row, which was a mistake, as these 2 dudes in their mid 40s sat in front of me, who look like they went shopping for gym clothes together and did I mention they look totally alike?  Not all their fault, darn white people, so hard to tell them apart!

Their total brothers from different mothers vibe aside, sitting behind them was rough, as they had some horrible gas!  It was like a bike ride through Chernobyl!  I’m real glad you had a giant broccoli omelet for breakfast dude, but every time you stand out of your bike seat, you immerse me in your hot farts.  I think Andrea noticed that my concentration was off, I wasn’t keeping my core tight and speeding up my feet, more like I was twisting from side to side while exhaling violently through my nostrils.

Otherwise, it was alright.  My right knee, which has been semi-regularly stiff, has caused some related pains:  now my right achilles tendon is stiff.  I think its throwing my mechanics off.  Maybe the acupressure dude can work on that (I renewed my sessions with him, 10 sessions of blistering pain)


After spin I headed to work.  And saved up my energy for a session with Leslie.


Showed up, ready to hit it!

Legs and Shoulders:  (30 sec rest b/w all sets)

45 degree Leg Press:  410 + sled x 15, 15, 15, 15

8 plates, 2 quarter plates

8 plates, 2 quarter plates

Lunges:  holding 2 x 45 lb kettlebells:  10, 10, 10 (ten each leg)


Stiff Legged Deadlift:  135 x 12, 12; 155 x 12


Prone Leg Curls:  75 x 15, 15, 15, 15

obligatory butt shot!

obligatory butt shot!

smith machine military press:  50 + bar x 15; 70 + bar x 15, 15, 15


cable lat raise:  20 x 12/12; 30 x 12/12, 12/12

ugh, close your mouth, idiot

ugh, close your mouth, idiot

reverse cable fly:  40 x 12; 60 x 12, 12


hanging knee raises:  10, 13

standing bodyweight calf raises:  90, 90, 90, 90


notes:  crap! I realized I forgot to do trap work.  I was going to do upright rows…. grrr… this is a tough workout to pack into an hour.  As it is, the knee raises and calf raises I did on my own, after my session with Les had ended.

The SLDL’s were too easy, so Les added weight on the last set.  Good! Form getting better!

As for the leg curls, I was only able to get through all reps with a little helping pull from the trainer.  Looks like 75 pounds for 4 sets of 15 with reduced rest is going to be a major hill for me to conquer.  Been stuck at 75 forever!

Using the smith machine for the shoulder presses actually worked really well.  Need I mention how great it feels not to have to sling those GD dumbbells off the floor and onto my shoulders???  I love you smith machine.


And that was my day!  How about you?  Any good workouts??


Oh yeah, let’s close this out with a quick shout-out to my trainer Leslie, just weeks away from her figure competition!  In her honour, I attempted to do a pose-off.



Eat your heart out.

Legs and Shoulders day is the biggest day.  It takes the longest, super grueling.  Usually legs can fill a workout just fine all on their own, but I like quarantining shoulders off from the other days so I can keep them under observation.  But when it’s legs and shoulders day, it’s like a meal and a half.

I rested up on Saturday and headed out Sunday morning to get some iron action.  I did 18 working sets of legs (7 single leg type presses, 7 sets of pulls, 4 sets of calves), and THEN headed off to do a Spin class to finish my legs off, THEN went to go do shoulders (10 sets, minus the rear delt flys I did Friday), THEN some abs to finish me off.  Killer! 2 hours and 15 min of work!

Legs & Shoulders: (30 sec rest b/w sets, unless otherwise noted)

single leg presses: (back and forth leg to leg, no rest)  270 x 15/15, 15/15, 15/15, 15/15

lunges w dumbbells:  90 lbs x 8/8, 8/8, 8/8

stiff leg DL:  125 x 12, 12, 12

seated leg curls:  210 x 15, 15, 15, 13

standing bodyweight calf raises:  85, 85, 85, 85

SPIN – 60 min

machine shoulder press:  100 x 15, 15, 10, 9

machine lat raise:  60 x 12, 12, 12

cable upright row:  90 x 12, 100 x 12, 110 x 12

hanging knee raises:  8, 7, 5

notes:  ahhh I hate lunges.  seated leg curls felt hard!  possibly because single leg presses, lunges and the SLDL already hit my hams, hahaha.

Finishing the legs off with Spin seemed like a good idea at the time.  It was a tough class!  I wanted to stop, vomit and run away about 15 min in to the class, lol.  Even more dire:  I wasn’t sure which of those 3 I wanted to do first… But after about 40 min the pain went away and it felt REALLY GOOD.  It turned out to be an awesome class.

Shoulders were good.  My front delts didn’t feel any pain, but were sort of tired.  I didn’t crush that weight.  I think the reason is I am gunshy about getting aggressive during shoulder work, I don’t get intense because I am always observing how it feels.  The sprain still has me a little timid, one year later.  My form last week on the lat raises with db’s was crap, so this week I used a machine to help with my form.  It worked well!

Traps were strong though.  Ab work was good, I could have done more but my grip was burning on those hangs!  I had to blow on my palms in between sets, friction burns from the rubber grips.  I need to either get gloves, or develop some sweet calluses!  Protect my palms!

And how about you?  Any good workouts today?