Tag Archive: lat raises


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.

 

Chest, Shoulders, Arms

It was a double gym session kinda day.

I had a session in the afternoon, but I woke up in the morning, thought OH MAN do I have to go to work???  And so I HAD to go to the gym in the morning ALSO, just to clear my head and give me a “buffer of sanity” to help me through the work day.  When in doubt, just lift.

AM Chest and Shoulders

Bench Press (60 sec rest)  115 x 5, 135 x 5, 185 x 5, 5, 0, 5

flat db press (60 sec rest b/w lighter sets, 120 sec rest b/w heavier sets)  110 x 21, 130 x 15, 150 x 10, 170 x 6, 190 x 4, 170 x 6, 150 x 10, 130 x 12, 110 x 15

cable crossovers:  (rest-pause sets)  120 x 32, 8 (2 min rest) 120 x 27, 13

lat raise machine (30 sec rest) 60 x 8, 8, 8, 8, 8, 8, 8, 8

reverse cable fly (10 sec rest!)  33 x 10, 10, 10, 10, 10, 10, 7;  8 pounds (haha!) x 10, 10, 10

face pulls (10 sec rest!) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

upright rows (30 sec rest) 135 x 12, 12, 12, 9

notes:  On the 5th set of bench press, I had a “false start”, went for the first rep and almost dropped it on myself.  So I racked it, waited 30 seconds, then went again.  I really need to up my bench press, it is just not up to snuff.

dumbbell presses went really well!  I didn’t get to bust out the 100 lb dumbbells yet, but I did use the 95 lb dumbbells, and those were pretty fun.  9 sets of those, just kept hittin those fibres.  For the last 2 light sets, I just repped them out, double time.  Just burn it out.

Then 2 burn sets of the crossovers, do as many as I can, rest a few seconds, do more.

Then light shoulder work, just low weight, low rest, lots of sets.  8 sets of 8 of the side raises, 10 sets of 10 of the rear delt flys and face pulls.  Those rear delt flys were BRUTAL!  By the end I could barely do the lowest setting, which was 8 pounds, LOL.  They were just fried.

After work, I headed down to the studio for an appt with the trainer!  We agreed on arms!  It was a chance to bust out my fat gripz and test out their forearm-shredding abilities!

Friday night Arms

warmup:  25 min cardio on the elliptical, 25 degree incline, variable resistance

superset bench dips & “fat” cable curls (60 sec rest) 12, 12, 12 & 80 x 12, 110 x 12, 12

IMG_2400

IMG_2401

superset closegrip smith machine & fat preacher curls:  (60 sec rest) 90+bar x 12, 12, 12 & 35 x 12, 12, 40 x 12

suicide grip isolates the triceps

suicide grip isolates the triceps

friar tuck aint got nothin on this fat preacher!

friar tuck ain’t got nothin on this fat preacher!

superset overhead rope extension & fat incline hammer curls (60 sec rest)  70 x 15, 90 x 15, 110 x 15 & 70 x 10, 10, 12

unimpressed face

unimpressed face

damn these are hard face

damn these are hard face

superset straight bar pressdown & reverse cable curl (60 sec rest)  150 x 15, 15, 15 & 80 x 12, 90 x 12, 100 x 12

IMG_2413

IMG_2416

fat reversegrip triceps extension DROPSET 110 x 12, 90 x 12, 70 x 20ish, 60 x 20ish

fat cable curl DROPSET 110 x 12, 90 x 12, 70 x 9, 60 x 9

notes:  the thick bar grips really made the workout feel different!  the hammer curls especially were tough.  My tendonitis started to bark a little bit on the cable curl dropset.  Awesome workout!  Suns out, guns out!

photobomb'd!

photobomb’d!

How about you?  Any good workouts?

Back in the Saddle

Woke up Tuesday morning ready to get back in the gym!  3 days is too long.

Made it to the gym at 6 am, spin wouldn’t start until 7, so I did some shoulders.

Shoulders:  (30 sec rest b/w sets)

half-kneeling landmine presses:  (no rest, back and forth arm to arm) 35+bar x 15/15, 15/15, 12/12, 10/10

cable lat raise:  40 x 12/12, 10/12, 8/12

cable reverse fly:  77 x 12, 12, 12

cable upright row:  135 x 12, 12, 12, 12

notes:  my shoulders and traps and neck muscles had taken a beating on Monday, so I wanted to work them, but not with a heavy weight, just lots of reps and not much rest.  So no shrugs and no military press.  For the lat raise, my left shoulder was getting tired fast, no big surprise.  No soreness though.  Reverse flys I still had the masseur’s voice in my head (reverse fly as much as you fly)… wtf bro, doUevenlift??  so I managed to pull a decent weight for me, worked to keep it smooth and controlled.

Then Spin!  It was someone’s birthday I think, so they brought in mini-muffins (which I avoided), and Courtney played all 90’s music… ugh.  Lots of Mr Vain and Whoomp there it is, Haddaway, KLF, something off the Bodyguard soundtrack, hahaha!  Kill me now.  Mostly races.  Good to get back in the saddle though!  Busted out a quick hour, headed to work.

 

I was intending to work out at lunch, but work was wall to wall busy, so that didn’t happen.  I was going to go to the gym after work, but… there was a bomb scare downtown where I work, so I said FUCK THAT and just came home instead, lol.  Well, I should modify that:  a “suspicious package” scare.  that they blew up.  no further info that I have found.

http://metronews.ca/news/ottawa/662816/ottawa-police-close-mackenzie-king-bridge-due-to-suspicious-package/

 

So, I am glad I got in the gym time in the morning!  How about you?  Get any workouts in today?

I have been playing catch-up on my workouts.  So I decided to pick whatever I had not done in the longest.  Surveys says… Back!  And Shoulders!  It had been a week since I had done either of those, so I figured they were quite well rested.

 

My neck was sore the day before and I had popped some anti-inflammatories.  They made me groggy so I slept in Thursday morning.  Work was hectic and I was treading water all day, so no workout at lunch.  So after work I headed down to the gym.  Busiest time of day!  I would have to be flexible with my exercises, grab what was free.

Back & Shoulders (30 sec rest b/w sets, most of the time)

assisted pullups:  widegrip x 20, 10, 7; underhand grip x 10; hammergrip x 8

widegrip row machine:  225 x 12, 12, 12

underhand grip pulldowns:  180 x 15, 15, 12, 10

machine hyperextensions:  300 x 12, 12, 12, 15

machine shoulder press:  100 x 15, 15, 8, 8

cable lat raise:  40 x 12/12, 6/7, 9/9

reverse cable fly:  (rest approx. 60 sec b/w sets)  55 x 12; 77 x 12; 99 x 8, 5

cable upright row:  90 x 12; 100 x 12, 110 x 12; 120 x 6

cardio:  elliptical 30 min, resistance 70%, incline 9, calories burned 805

 

notes:  I pretty much got to use what I wanted for back.  Shoulders, it got more tricky.

Pullups were feeling REALLY good.  I busted out 20 raw in my first set, and I know they were assisted, but that is a new personal best for me!!  They were feeling so good I decided to do 5 sets instead of 4.  For the hammergrip set, I experimented with leaning back and really trying to feel it in my lower back when I pulled.  That felt good, will try that more.

Machine hyperextensions are kind of a silly machine for fat guys, since our torsos give us so much assistance.  300 pounds is the whole stack and I breezed through those, so I guess I have no use for that machine any more, unless I hurt my back or something.  I guess weighted hyperextensions off the little platform thing are my only real option.

I enjoy military presses on the Smith but that was busy, so I used the shoulder machine.  It works fine, except when I set the weight down, it goes too low and mildly snaps up my shoulders, on the same level of mild pain as having to hoist up the dumbbells for a dumbbell press.  In other words, after a couple of sets of that, my shoulders were tired and sore from the awkward ROM.  Hate that machine, smith military presses all the way!

My sore shoulder made me want to use the lat raise machine for more stability but they were both occupied so I used the cables.  My shoulder got sore quick, so I ran out of gas fast on the reps.

For the reverse flys, a guy was using them for kneeling cable crunches.  I asked if I could sub in, and that was fine, except his sets took SO DAMN LONG, my rear delts were starting to get cold, so I upped the weight each time to keep myself challenged.  Threw in an extra set of the heavy ones, although my form was turning to ass at that point so I stopped.

I wanted to do heavy db shrugs but my traps are still really sore from w/e the heck happened to my neck, so I did some light upright rows instead on the cables.  They felt good but my traps got sore as I hit 120, so I gave them a break.

Burned some hard calories on the elliptical post-weights, woah cardio city!

 

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

Tuesday I made it to the gym for 6, then did some back work while I waited for 7 am spin.

Tuesday AM Back  (30 sec b/w sets)

assisted pullups:  widegrip x 15, 12; underhand x 12; hammergrip x 10

widegrip machine row:  225 x 12, 8, 8

narrow pulldowns:  180 x 15, 12, 10, 9

hyperextensions:  2×25 plates x 12, 10, 12

SPIN

notes:  my focus wasn’t really there this workout, and I had recently increased the weight on most of the exercises, so in the end I didn’t push it too intensely, I just got comfortable with the increases.  The pullups went well though, I was happy with those.

 

At lunch I slipped out of work to go do some biceps at the office gym.  It was totally empty!

Tuesday Noon Biceps  (30 sec rest b/w sets)

spider curls:  30 x 15/15, 15/15, 12/12, 10/10

incline curls:  30s x 12, 8, 4

EZ curl:  75 x 12, 12, 12

cable curl drop set:  105 x 12, 75 x 12, 60 x 12, 45 x 12

notes:  spider curls felt really good, but I just had no energy for the inclines.  This was disappointing, and in some way it got me worked up, and came at the EZ curls really aggressively, since no one else was there.  I nailed those sets!  I was quite happy with those sets, I went quick but stayed flat against the wall and didn’t cheat and/or swing.  I was feeling some tendonitis again in my left forearm, so I did cable curls for the drop sets instead of preacher curls.  Those felt light, will go heavier next time.

 

Wednesday morning I made it to the gym about 6:30 am… I just wasn’t motivated for spin.  So I did legs, then some cardio after.

Wednesday AM Legs  (30 sec rest)

warmup:  10 min on elliptical

45 degree leg press:  2 warmup sets with 540; 720 x 15, 15, 15, 15

stationary lunges:  90 lbs x 12/3***

stiff-legged deadlift:  185 x 12, 12, 12

leg extensions:  180 x 12, 12, 12, 12

seated leg curls:  180 x 15, 15, 15, 15

cardio:  elliptical at 65% resistance, incline 9, burnt about 660 Cal

notes:  The Leg Presses felt stiff, but good.  When I went to do lunges, on the first set with my right foot forward, my left ankle just gave out and rolled!  Luckily it wasn’t my weight-bearing foot!  That left ankle had been sore since Sunday, so I knew it wasn’t a fluke.  I cancelled lunges (screw you lunges!) and moved on to SLDL while I gathered my thoughts.  After SLDL, I decided to throw in some leg extensions, leave the weight off my ankle.  After those I did some leg curls.  Have to say, the hamstrings felt strong this workout!  They are really coming in nice, not sure if they look any different, but they are getting much stronger, something is clicking.

 

At lunch, I slipped out of work with a coworker to go to the office gym.  He did cardio, I did shoulders.

Wednesday Noon Shoulders (30 sec rest, you know the drill)

seated smith machine shoulder press:  2 warmup sets; 80 + bar x 15, 15, 12, 9+4

cable lat raises:  45 x 10/10, 8/8, 8/8

reverse cable fly:  90 x 12, 12, 11

db shrugs:  170 x 15, 15, 15, 15

notes:  this workout was super quick, made it easy to get back to work.  With the presses, on the last set I did 9, then paused a few sec, then busted out 4 more.  Some minor progress since last Friday, so its all good.  Lat Raises was a big jump in weight, so I was conservative with the reps while I let my shoulders get used to it.  For the shrugs, I tried to apply the advice Les had been drilling into me:  pull up and back, not just up.  Use your traps, not your neck.  So I did that, and they went pretty well.  Grungy ass 85 lb old school dumbbells were murder on my fresh calluses though!

 

And those were 2 days worth of workouts!  How about you?  Any good workouts?

Sorry for not posting yesterday!  The time at the gym went real late, so when I got home I just ate then went to bed.

Monday evening I went to the gym for a session with Leslie – legs and shoulders.  Since it is such a busy workout, we stagger the leg and shoulder sets back to back, mixing the exercises together.

Legs and Shoulders workout from Hell: (minimum rest b/w sets, back and forth legs to shoulders)

Leg Press warm-up: 270 x 20, 360 x 10, 450 x 10, 540 x 10

Leg Press & half-kneeling Landmine Shoulder Press:  720 x 15, 15, 15, 15; 35 x 15/15, 15/15, 12/12, 12/12

IMG_2240

landmine shoulder press

landmine shoulder press

Walking Kettlebell Lunges & Cable Lat Raise:  90 x 11, 11, 11; 30 x 12/12, 12/12, 12/12

IMG_2243

reppin the POG

reppin the POG

Stiff-Leg Deadlift & Reverse Cable Fly:  165 x 12, 12, 12; 80 x 12, 60 x 12, 12

using wrist straps

using wrist straps

 

IMG_2255

prone leg curl & db shrugs:  85 x 15, 15, 15, 15; 170 x 15, 15, 15, 15

leg curls for the girls!

leg curls for the girls!

 

shoulders almost visible!

shoulders almost visible!

standing bodyweight calf raises:  95, 95, 95, 95

cardio:  45 minutes on elliptical

 

notes:  this workout was BRUTAL.  Chaining leg presses and the landmine presses… I don’t know if it was my legs being crushed into my stomach followed by the mild core work keeping the weight stable… but I wanted to puke by the third set.  That kicked my butt.  And then right after that were lunges!??!?  Why are you so cruel, Leslie??  (oh yeah, this workout was my idea)

The first 2 exercises kicked my butt, and the lunges kicked me while I was down.  I had to stop often and catch my breath.  And then I got mad because all this stopping was chewing up my time.  Lat raises went well enough, though.

I didn’t want to wear out my grip with the SLDL’s and have nothing left for the shrugs, so I wore straps for that movement.  Yet still, I was tired as heck and was swinging too much with the flys, so we dropped the weight down.

New higher weight for the leg curls, and YUP needed some help finishing those sets.  Shrugs were cake though.  Leslie even said she could make out my shoulder muscles through all the layers of fat!  Yessssss… a little definition.

We were out of time, so I did calf raises on my own, then did 45 min of cardio.

Then I went for a therapeutic massage with acupressure dude.  He said my shoulder seems more flexible, hooray!  Good, I need that badboy in peak form so I can recup it.

 

Tuesday I woke up a little late (late night, like I said), then went to a 7 am spin class, worked out the morning cardio.  A coworker (who I have now turned into a Scivation Xtend fan, and a pwo addict, muahahaha, he comes by and pays me a dollar per scoop to mooch off me), asked me to go work out at lunch!  Sure!  We headed to the office gym for some back and biceps.

Back & biceps (30 sec rest b/w sets)

widegrip pulldowns:  warmup, 180 x 15, 15, 11, 11

bent over BB row:  155 x 12, 12, 9

one hand db row:  65 x 12/12, 12/12, 12/12

spider curls:  20 x 15/15, 15/15, 15/15, 15/15

incline curl:  60 x 9; 50 x 7, 7

ez bar curl:  75 x 9, 5, 7

notes:  back went ok for a weird and different gym.  bb rows felt pretty good.  the gym was SO busy!  the weights were packed, the cables were packed, the leg presses and machines… totally empty.  haha “dudes”, so predictable.  Inspired by the CT Fletcher youtube vids, I did spider curls for the first time, I see lots of potential fun in my future 🙂  I made the coworker try them too, I think he was a fan as well.

My focus and mindset totally crapped out for the inclines and the straight curls, I don’t know what it is but I need to tighten up my headgame sometime soon, I keep having subpar bicep sets, even when the other stuff goes well.

For the ez bar curls, it was my first time doing them in a few weeks, and no forearm pain at least, thankfully.  To keep me from swinging, I stood against a wall, which I think helped me keep good form.  Probably the way I want to go in the future while I get stronger at these.

 

And that was the past few days!  How about you?  Any good workouts?

 

Whoops! Forgot to post yesterday!  I went out to see Evil Dead, and lost track of time.

Tuesday:

I showed up to the gym at 6 am, to do some back and biceps, then spin.  In the end, I did back, then spin, then biceps.

Back, Spin, Biceps:  (30 sec rest b/w sets)

assisted pull-ups:  widegrip x 10, 10; underhand grip x 10; hammergrip x 10

widegrip machine rows:  195 x 12, 12, 12

narrowgrip pulldowns:  165 x 15, 15, 12, 10

machine hyperextensions:  270 x 12, 12, 12

Spin 1 hour

cable curls:  100 x 12, 12, 12

concentration curls:  25 x 15/15, 15/15, 15/15, 12/13 (back and forth arm to arm, no rest)

notes:  pullups felt pretty good for a warmup!  Losing weight definitely helps me do more reps.  I was worn out by the time I got to pulldowns, but finished pretty strong.

Spin class was good, Courtney teaches Tuesdays now.  My back was tired, so I was sad to find out that this ride had a lot of standing climbs, like 2 min long standing climbs.  Oh well.  We also had some fast flat races, I was dripping sweat by the third track.

I headed back to the weight pit to do biceps.  Kind of funny, when I went to do concentration curls, I grabbed the 25 pound dumbbells, and this young guy looks at me and sort of smirks.  Then I went back and forth, kept going, dozens of reps.  Meanwhile he had done about 4 reps, rested 2 minutes, then did 4 more reps.  That’s fine for strength, but not everyone trains that way every time.  He had also stopped smirking and was now minding his own business, so I guessed he realized this was a pump set for me.  Kiss my ass hater, take my 25s and do 60 reps with each arm, then tell me if I’m working hard.

Weight doesn’t matter.  The weight you use is only a tool for pointing towards the truth, it isn’t the truth, you savvy?  I can use my finger to point at the moon, but you don’t need my finger to see the moon, and my finger is NOT the moon.  Weight is just a tool, you also have reps, rest, time under tension, cadence, pre-exhaust, forced reps, drop sets, supersets, it just goes on and on.  Back to school with you, fool.

Oh, by the way, they finally started carrying P28 peanut butter spreads in Canada!  YAY!

BHcFiZ3CUAEHD8I

P28 is known for making protein-enriched bread (whey protein, in case you are vegan), and they recently expanded into making protein-enriched peanut butter.  All the flavours are in the picture:  PB, almond, banana raisin, white chocolate, and “signature” (peanuts, cranberries, flax, sunflower seeds).  They ONLY JUST started shipping into Canada, and I ordered a bunch for me and a bunch for Leslie.  100% natural, not full of sugar and hydrogenated oils, plus a bunch of protein per serving.  For a low carb, high fat high protein dieter like myself, this stuff is a major guiltfree treat!  A lot of calories, I can only have a teaspoon or two at a time, but the flavour is AWESOME.  You don’t need giant scoops of peanut butter when it tastes this good.

Seriously, it tastes good!  I am honest, I am only so-so on the taste of their bread, it tastes a little weird, too spongy.  But this stuff is honest-to-goodness DESSERT.  The white chocolate doesn’t even have sugar in it, just cocoa and milk powder and stuff, and it tastes crazy good!  Look it up!  It ain’t cheap, but it’s not made for binging.

Wednesday:

Wednesday I was in an odd mood.  I can’t explain it, I just felt… contrarian.  I put on a black shirt with blue and pink unicorns on it, and headed down to the gym first thing in the morning to do 6 am spin then some shoulders.  Yup, that was my shirt choice.  Here I am wearing a goofy shirt, and feeling totally antisocial, not wanting people to crowd me, wanting space.  Just being odd.

Spin was bleh.  I won’t name the teacher, but it isn’t really my style.  Although technically competent, this teacher was as dull as paint drying.  This teacher is always that way, this is just their style, and it is a big motivation drain on me.  It’s easier when I have friends there, but I was alone in that class.  And lots of awesome mainstream music was playing, but I wasn’t digging it.  I kind of phoned it in that class, I didn’t try too hard, really just a light ride.  And then they played GnR Paradise City.  And I got sad, because that is my jam to ride like crazy to.  And then the teacher screwed up the end!  wtf.  When there is the extended guitar solo at the end, you are supposed to race hard forever and ever until you collapse.  This teacher made us stretch out our shoulders for the first 1/3.  what the hell dude!  Don’t spoil the song.

Just a sad fat man wearing a unicorn shirt and pedalling like a wussy.

And then shoulder time!  I had a new exercise I wanted to try.

Shoulders:  (30 sec rest b/w sets)

half-kneeling landmine shoulder presses:  25 lb plate x 15/15, 15/15, 15/15, 15/15 (back and forth, no rest)

cable lat raise:  30 x 12/12, 10/12, 12/12 (back and forth, no rest)

reverse pec deck:  90 x 12; 75 x 12, 12

DB shrugs:  160 x 15, 15, 15, 15

notes:  those landmine presses work awesome!  The ROM feels good on my shoulder, it isn’t awkward to get the weight up.  I did it half-kneeling so I could get some stabilizer work in.  When I was doing them, there was this dude staring at me.  I figured he was enjoying my AWESOME unicorn shirt, so I walked over to him and asked if he needed my Olympic bar for something.  He said he was intrigued by my exercise.  I explained I had sprained my shoulder in the past, and he got excited, since he was rehabbing his shoulder too!  I gave him some pointers, and he went his merry way.  Yay!  I helped someone!!

So yeah, a big heavyset dude grunting out the weights, wearing a shirt with pink unicorns on it.  To test out my coolness, I spoke to 2 women in the gym, both of whom I already know by name, they know my name, etc.  One rolled her eyes at my shirt, the other got defensive and didn’t want to talk to me.  So… I will judge my coolness factor AT ABOUT A 9.

haha!  I just find that stuff funny, I am weird sometimes.

I don’t like the reverse pec deck, but the cables were busy, so oh well.

I was going to do legs at lunch, but work was CRAZY.  Then I am at home now typing this monster post, then cooking chili!  I guess I will do legs tomorrow.  And that is my week so far!  How about you?  Any good workouts?

Good Friday Workout

Good Friday!  Day off work!  How do I celebrate?  9 am legs and shoulders workout!

It wasn’t that bad, I went to sleep at about 8 pm the night before, so I was well rested.  Had a scoop of Musclepharm Assault (BLUE pwo I am trying, this detail will be important later).  But on the other hand, I have been feeling off my game for a couple of days, so I needed to touch base with my trainer again and get a dose of positivity.  This is what trainers are great for, sometimes you just NEED the support, you feed off their positivity.  I don’t like to rely on other people, but I would be lying if I didn’t admit that Leslie has been a huge help.  Thanks Les!

For this workout, since time was at a premium, we decided to try staggering the sets like I suggested a few days ago – set of legs then a set of shoulders, back and forth, twinning the exercises off with each other to save time.  My legs will rest while I work my shoulders, and vice versa.

 

Legs & Shoulders (staggered sets, as little rest as possible)

squats & seated shoulder press:  155 x 15, 15, 10, 12; 80 x 15, 15, 15, 13

IMG_2124

IMG_2126

leg extensions & cable lateral raises:  130 x 12, 150 x 12, 160, x 12, 170 x 12; 30 x 12/12, 12/12, 12/12

IMG_2128

IMG_2133

stiff-leg deadlifts & reverse cable flys:  155 x 12, 12, 12; 60 x 12, 12, 12

IMG_2137

IMG_2138

lying leg curl & dumbbell shrugs:  75 x 15, 15, 15, 15; 150 x 15, 15, 15, 15

IMG_2140

IMG_2141

 

notes:

This workout was MUCH faster.  We were under an hour EASY.  It was grueling though.  Staggering the compounds is harder than staggering the isolations.  I think Leslie enjoyed the fast-paced nature of it though.  My Achilles tendon is still sore though, so we skipped the calf raises (I have a long spin ride on Saturday, and I wanted to save up for that), and to save on my forearms, we did some knee raises in the Roman chair instead.

my forearms say thanks!

my forearms say thanks!

I felt uncomfortable during the squats.  I don’t think I went low enough, I also just sort of quit during the 3rd and 4th set.  I am still relatively new to them, they feel awkward and put me in an uncomfortable place, but I just have to keep throwing myself into that exercise, and when I get comfortable with the movement, I can start to excel.  It just didn’t happen today.  It’s not even the weight, I have a theory that I could up that weight to 185 or higher and my reps would look about the same.  I just have a mental block to work on.

We kept going heavier on the extensions, I don’t think I have hit the ceiling on that particular machine yet.  The lat raises felt MUCH stronger than on Monday.  It was at about this time that I was cruising on the preworkout, so when I busted out the Lion’s Face, it looked like I had eaten a Smurf.

Assault on Smurftown!

Assault on Smurftown!

I am also VERY happy about those leg curls.  This was the first time I think I have done all 4 sets without a spot, so a new best for me!  It took weeks but it was worth it.

All in all, a great workout.  Feels like I am back on track.  How about you?  Any good workouts this long 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)

IMG_2105

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

IMG_2109

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

IMG_2112

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

IMG_2118

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.

IMG_2120

 

Eat your heart out.

Lunchtime Workout

Wednesday morning I woke up at the customary time, humped down to the gym.

Took in a 6 am spin class, got my cardio on.  All the while, I was debating if I would rather do legs or shoulders in the morning, then do the other one at lunch.  As I got off the bike, my sore hams and glutes made me think ok let’s do shoulders now.

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

one hour spin class

db shoulder press:  80 x 15, 15, 15, 12

one arm cable side lat raise:   30 x 10/12, 10/10, 7/9

reverse pec deck:  60 x 12, 12, 12

db shrugs:  150 x 15, 15, 15, 15

notes:  The cable raises were tough! My left shoulder was tired as heck.  Some dude was on the cables fit for reverse flyes, so I hopped in the pec deck backwards and used that.

I went to go shrug dumbbells, and some guy was using the 70s I wanted to use.  So I grabbed the 75s and used those.  He looked at me, walked away for a bit, then came back and shrugged with the 80s.  That’s all well and good, but by the time he was starting his Set 2, I was already done Set 4.  I roll my eyes at the one-up-manship.  Just do the work – get in, do it, get out.

Work today was a special day!  I convinced a coworker to try out a different gym with me!  It was a gym in another one of our office buildings, a building I go to rarely, with a gym I have never visited.  My coworker had not been to the gym in 3 months, and had not eaten all morning, so I could tell he was going to be a wuss today, haha.  He wanted to do chest.  I was gearing up to do legs.  So we shook hands and went our separate ways within this gym.  It was a small gym, cardio machines overlooking the busy street with tinted one way glass.  A scattering of machines.  Dumbbell rack, a bench, smith machine, some cables.  It was small, but I can’t deny they packed a decent selection in there.  I had been thinking of squats, but they had no squat rack.  I could have squatted in the Smith machine, but I think someone was doing incline bench there.  So 45 degree leg press for me instead.

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

45 degree leg press:  360 + sled x 15, 15, 15, 15

leg extension machine:  195 x 12, 12, 12, 9

stiff leg deadlift:  135 x 12, 12, 7

prone leg curl:  75 x 15, 15; 90 x 15; 105 x 15

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

notes:  I got 18 sets done in an hour!  Sweet!  For the SLDL, I grab the barbell off the bench press and found an empty spot and did it there.  My last set was messed up by my coworker, who got bored and wanted to chat in the middle of a set, so whatever, haha.  I will get to redo the SLDLs soon enough.  Prone leg curls were easy on this machine, so I played around with the weight so I could hit the right tension.

As I started the workout, the tops of my hams felt kinda sore.  And by the end, my upper hams and my glutes were seizing up!  I was so sore I couldn’t walk right all afternoon.  It wasn’t just the legs workout on Sunday and Wednesday, I also had acupressure on Monday, and he cranked on my legs a bit.  So sore!!

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