Tag Archive: lateral raises


Mar 7, 2015

Back at it.

Clean & Press (I started off clean & strict press each rep, clean from the hang, 90 sec rest)

45 x 3
95 x 3
140 x 1
140 x 2
140 x 1
140 x 3 (clean once, push press 3 times)
140 x FAIL
140 x 3 (clean and push press each rep)

notes: 2nd crappy week in a row on the clean and strict press. I just couldn’t get it going. And only 2 weeks ago 135 for 3 reps was no big deal. I need to sit down with my coach (she is travelling right now) and get some help, because I think my form must be breaking down and its costing me my performance. I could clean it, but I couldn’t strict press any more. So I ended up just doing push presses. Very disappointed.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

40 x 20 / 8 over and backs
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8

notes: This still is feeling good. Upped the weight a bit and was still hitting the sweet spot.

Z Press (sat on a rolled up yoga mat, 90 sec rest)

45 x 8
75 x 8
105 x 8
105 x 8

notes: This was a big improvement from last week. My hips felt tight last week so I sat on a rolled up light yoga mat, and the warmup sets felt so good that I knew I had a good shot. My eventual goal is to sit flat on the ground, but this was a good few sets.

Shoulder Complex: DB Front Raises / Machine Lateral Raises / Reverse Pec Deck (60 sec rest)

20s x 10 / 30 x 10 / 30 x 10
20s x 10 / 40 x 10 / 40 x 10
20s x 10 / 50 x 10 / 50 x 10
20s x 10 / 60 x 10 / 60 x 10
20s x 10 / 70 x 10 / 70 x 10
20s x 10 / 80 x 10 / 80 x 6

notes: Decided to take a break from the 6-Way complex, as I know it hurts a bit on the shoulder (it hurts in a kinda good way, but it is still stressful). I kept the front raise weight the same so I wouldn’t have to keep chasing down dumbbells and just changed the pins on the machines. I have learned a few tips to keep my shoulders feeling good, for the front raises I bring the DBs down with a neutral grip (hammer grip), and then pronate my palms on the way up; and for the reverse pec deck, I hold the handles with my thumbs facing down so as to hit my rhomboids more.

Sets felt good so I kept upping the weight until I found the sweet spot.

Arm fluff time! Something more traditional than Cannonball Sets this week.

Superset DB Bicep Curls and V-bar Pushdowns (60 sec rest)

30s x 20 / 100 x 30
30s x 20 / 110 x 30
30s x 15 / 110 x 23

notes: high rep plumpness! Arms were tired but nice and full! They didn’t have that amazing tight feeling, but they did have visible size on them. It wasn’t my best pump ever, but it was still fun.

post-workout: LISS elliptical

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Feb 14 – High Carb Day / Back,Bi & Shoulders,Chest

Happy Valentines Day!  I decided to celebrate with high carbs and lots of workouts, haha.

 

In the morning I headed to the gym for Part 1 – Back, Biceps, Core

Bent Over Barbell Row (rest from 30-50 sec, time to change the weight plus a few seconds)

95 x 15

115 x 12

135 x 10

155 x 10

175 x 10

 

Widegrip Pulldowns (45s rest)

195 x 10

195 x 10

195 x 10

195 x 10

 

Superset DB Pullovers and Closegrip Cable Row (60-75s rest)

50 x 12 / 120 x 15

55 x 12 / 135 x 15

60 x 12 / 150 x 15

65 x 12 / 165 x 15

notes: the expansion of the ribcage during the pullovers helped me focus on expanding my ribcage again to isolate the back muscles during the rows (thanks for the idea coach!)

Assisted Underhand Grip Chinups (Heavy) (30s rest)

6, 6, 6, 6

notes: I could adjust my assistance, so I took less assistance than normal, to the point where doing 6 was a real strain.

Closegrip Cable Curls (45s rest)

83 x 12

94 x 12

105 x 12

116 x 12

 

Standing DB Hammer Curls (45s rest)

40s x 12

40s x 7

35s x 12

35s x 12

notes:  I was running out of gas pretty hard, so I had to drop the weight.

Preacher Machine Curls (45s rest)

90 x 17

80 x 13

70 x 12

notes:  no matter that I kept dropping the weight, my reps kept dropping.  I knew I was done for!  So I ended the bicep work and moved on to core for a bit.

Superset Roman Chair Kneeups and Decline Crunches (30s rest)

12 / 10 lbs x 12

12 / BW 11

12 / BW 11

12 / BW 9

notes:  I started the decline crunches off tucking a dime plate behind my head, but my shoulder felt sore, so I tried just bodyweight… and I couldn’t even complete those.  Weak core!  Need to put in work on that.

 

Then I went to work.  After work headed to the studio for a second session with the trainer.  Who needs valentines?  I got a date with the iron.

Superset Standing Overhead Press and Face Pulls (about 45s rest)

95 x 12 / 50 x 15

95 x 12 / 60 x 12

95 x 10 / 70 x 10

95 x 10 / 80 x 10

95 x 9 / 90 x 10

notes:  I got tired in the core quickly, so when I couldn’t control the back arch, I stopped pressing.

IMG_3672

Seated DB Power Cleans (45s rest)

20s x 8

15s x 12

15s x 11

notes:  this is my first time doing these.  I thought, I will start light with 20s… turns out this one is hard!  Especially because my rotator cuffs and stabilizer muscles are my weak link.  Which makes this the perfect exercise for me, weak on my weak links.  Dropped the weight and did the rest of my sets.

IMG_3682

Twist Press (30s rest)

30s x 10

35s x 10

40s x 10

45s x 10

notes:  first time doing this too.  You start off with a normal flat DB press, and supinate your wrists so that the pinky end of the dumbbells tough at the top of the press (you corkscrew on the way up).  Felt good!  I started light to see how it feels, and it was fairly light for me, but we only had so much time in this session, so we called it and moved on.

IMG_3691

Leaning Cable Lat Raise (30s rest)

20 x 12 each side

20 x 15

20 x 15

notes:  I find I get better form with the cables, and leaning increases the ROM, so I can hit a bit more of the delt.

IMG_3697

 

Rear Delt Cable Fly (30s rest)

20 x 15

20 x 15

20 x 15

notes:  Love these!  My form has much improved too.

IMG_3702

DB Shrugs (30s rest)

80s x 15

85s x 12

85s x 12

notes:  Focused on the squeeze at the top, was rewarded with a visible trap bulge!  Hooray!  Finally you can see my traps!

IMG_3708

 

Happy Valentines Day traps!

Shoulders, Cut Day 5

Jan 10 – Shoulders

In the morning I did a 60 min Spin class, my cardio for the day

In the afternoon I hit shoulders.

Superset Arnold presses + reverse pec deck flys + plate raises (60 s rest b/w Ssets)

20s x 12 / 60 x 12 / 45 x 10
25s x 12 / 75 x 12 / 35 x 15
30s x 12 / 90 x 12 / 35 x 10

Superset seated barbell press + bent over cable rear delt fly + chest supported t-bar row (elbows high) (60 s rest b/w Ssets)

115 x 12 / 15 x 15 / 45 x 20
125 x 12 / 30 x 15 / 60 x 20
135 x 12 / 30 x 15 / 70 x 15

Superset rear delt cable fly + side DB raise dropset + cable front raise (60 s rest b/w Ssets)

30 x 20 / 25s x 4 DROP 20s x 8 DROP 15s x 10 DROP 10s x 3 / 30 x 18
30 x 20 / 25s x 5 DROP 20s x 6 DROP 15s x 7 DROP 10s x 8 / 15 x 15
30 x 20 / 25s x 3 DROP 20s x 4 DROP 15s x 6 DROP 10s x 12 / 15 x 5

notes:  By the end of these giant sets my shoulders were smoked!  I couldn’t do a cable front raise to save my life!  Not that shoulder endurance has ever been my forte, but this was painful as all heck.

Surprise Cuts!

I was super tired today; I had nightmares in the middle of the night about shivering and being traumatized.  At one point I woke up and immediately told myself “I am sleeping in, no morning cardio,” and a wave of relief passed over me and I went back to sleep.  I might be getting mildly burnt out, so I need to prioritize rest and recovery this weekend.  I still have workouts planned, but outside of those workouts, my only goal is to recharge my batteries, no frolicking or goofing off.  Lift, eat, sleep.  Then sleep some more.  That’s it.

After work I went for an appt with the trainer.  We took my body measurements, I am down a pound!  I guess that’s not bad, considering my diet has been not super-tight.  not McD’s bad, just not airtight.  We spent some time talking about goals too.  Lots of big stuff planned in my future, stay tuned for that!

We only had 30 min left, so we decided may as well get some lifts in!

Friday night workout (30-45 sec rest)

Sumo Deadlifts:  225 x 5, 5; 245 x 5, 5, 5

IMG_2813

Not a real high weight, but bear in mind this might have only been the third time I have done Sumo Deadlifts in my life, so I wanted Les to monitor and perfect my form.  Not a race!

DB Side Raises:  20s x 5, 5, 5, 5; 25s x 5

IMG_2816

I already knew I had to keep the weight light if I wanted to do them strict form (arms straight, forearms stay parallel or below elbows), but we got an unexpected treat – my tank helped show off the brand-new cuts and definition in my shoulder muscles!  The pics don’t do it justice because of the glare, there are definitely some fresh cuts showing up!  All those nasty shoulder sessions are paying off!

Preacher Hammer Curls:  45s x 5, 5, 5, 5, 5

looks shopped, haha!

looks shopped, haha!

The big problem last time I did hammer curls was my shoulder kept cheating, so we figured do them preacher-style and keep the shoulder out of it!

 

And that was it!  Short and sweet!  Good, I could use the rest, lol.

Finish What You Started

Hey! Sorry I haven’t posted in a while, let me catch you up on my workouts.

Aug 14 and 15 were rest days from the weights.  I did my cardio, I did some twists.  On the Wednesday I went out at lunch with 2 coworkers and showed them a core workout they could do:  I led them through a few rounds of bicycle crunches, stability ball crunches, leg lifts, planks, side planks, windshield wipers, supermans.  They were quite happy!  One of my coworkers told me he had never done resistance training with his legs in his life – he had only ever done upper-body workouts and cardio.  Unsurprisingly, even lifting his straight legs off the ground gave him muscle soreness the next day, haha!  Can’t skip leg day bro.

Aug 16 the Friday I wanted to do calves and abs and shoulders.  So I split it up into the morning and the lunchtime workouts.

Friday am calves and abs

Spin class 60 min

Seated Calf Raises supersetted with roman chair knee raises (no rest, back and forth, starting and ending with calves… calfs??)

seated calf raise 90 x 10 (warmup) 115 x 20, 20, 20, 20, 20

knee raises x 20, 20, 20, 20

twist x 150

notes:  it was a really quick am workout, the spin class took the most time.  I actually wanted to do standing calf raises, but this guy was SORT OF doing sets of 4 or 5, then taking a break ON the machine while surfing the net on his phone, or texting his prom date or flashing his swag or whatever the kids do now-a-days.  I was so glad for the seated machine so I wouldn’t be forced to interact with this cretin.

At lunchtime my 2 coworkers headed out with me.  One of them went off to do his own workout (upper-body naturally, haha), and he occasionally needed me to spot him on bench press, which is coming along nicely for him, I must admit.  The other coworker, I had already showed her all the exercises she needed to do so I patted her on the back and wished her well, but she kept following me around, asking if she could just do whatever I was doing.  FINE!  I guess I don’t mind having a workout buddy at lunchtime, if it keeps her motivated and it gives me a few extra sparks of energy as I spot her, then all the better.

Friday noontime shoulders

superset DB side raises and front raises (60 sec rest b/w supersets starting and ending with side raises)

side raises 20s x 15, 15, 15

alternating front raises 20s x 15, 15

smith machine seated presses (trading sets w coworker) 70 + bar x 10; 110 + bar x 11, 12, 11

reverse pec deck (30 sec rest) 40 x 15, 15; 60 x 15, 15, 15, 15, 15

elliptical 15 min

notes:  I was hoping to do more on the smith machine but they just weren’t up for the challenge that day.  My coworker couldn’t keep up with 7 sets on the pec deck, after 2 sets she said screw this and went off to do cardio, haha!  I joined her after I did all 7.  It’s ok, the rear delts tire out pretty fast.

Saturday I had an EPICCCCCC leg day planned.  As luck would have it, I had a friend join me for this one too!  My friend Jamie, who has her very own blog at

http://missjamiebell.blogspot.ca/

she came to join me.  This was especially welcome, as I find leg days pretty scary still, and nothing like having a female join me because they LOVE leg day!  Even when they hate it they love it, they don’t skip leg day, they embrace it.

The theme of this leg day was ENDURANCE – finish what you started.  Go heavy, go until failure, then KEEP GOING.

Saturday AM leg day

first thing in the morning we headed to the gym for spin followed by weights

10-15 min warmup on the stairmaster

spin 60 min

weights (we rested when we traded sets)

Leg Extensions, 2 warmup sets, single 100 rep drop set, started at 180 and each time I failed I dropped a plate or two and kept going, until I completed all 100 reps.  All told I dropped about 7 times and went from 180 pounds to 90 pounds!

Leg Press, 2 warmup sets, 10 plates for 3 sets of 30 reps – go until failure, rest for 5-10 sec, do as many more as you can, until you hit 30

Standing Leg Curls – straight sets 80 x 20/20, 20/20, 20/20

Hack Squats – 2 warmup sets, 6 plates for 3 sets of 30 reps – go until failure, rest for 5-10 sec, do as many more as you can, until you hit 30

twists x 150

notes:  this workout is simple but brutal.  Not a lot of exercises, but designed to push your endurance and your limits, pushing past failure to hopefully some solid gains.  Done correctly, this exercise GUARANTEES leg DOMS in your future!  And the stairmaster and spin class was a great warmup to get the blood flowing.

I was crab-walking after the leg extensions 100 rep drop set, and by the time I was leaving the gym, my steps were very wobbly.  It’s sunday as I type this, and the early DOMS are upon me (leg DOMS usually hit me worse on Day 2, so I have more to look forward to)

Sunday is a rest day!  Hooray!

How about you?  Did you make it out to the gym this weekend?

Wednesday double workout day was draining as hell.  I needed that Light Thursday just to recover.  Nevertheless, not being one to take a hint, I keyed up another 2 workouts for Friday.  Let the festivities commence!

Friday morning I headed down to the gym first thing to rock back and bis

AM Workout (about 60-90 sec rest)

cardio 20 min on the elliptical – this helped warm me up and get the blood pumping to all my sore spots

underhand pulldown:  135 x 10; 195 x 10; 210 x 10, 10

widegrip pulldown:  135 x 10; 195 x 12; 210 x 12, 12

one arm DB row:  55 x 10; 80 x 12, 12, 12

Romanian deadlift:  115 x 10; 155 x 16, 16, 16 – contrary to working hams, I tried to make this one a lower back exercise

hammer DB curls:  25s x 10; 35s x 20, 20, 19

bicep curl machine:  80 x 10, 14, 11; 70 x 11

EZ Bar Curls:  45 x 10; 75 x 7, 7, 10

 

notes:  back felt great!  Everything was progressing, felt strong.  But by the time I got to biceps, I was running out of gas.  I had to keep my weight low on the curl machine, and just do what I could.  No PRs for you, biceps.  Sorry!

 

Went to work, work work work.  After work headed to the studio for a full body workout with the trainer!

Fullbody (45 sec rest)

30 min cardio on the elliptical to warm up

Rack Pulls:  225 x 5; 275 x 5; 295 x 5; 315 x 5, 5 (below the knee)

IMG_2748

Incline DB Press:  45s x 5; 55s x 5; 65s x 5; 75s x 5, 5

Bent Over Rows:  185 x 5, 5; 135 x 5, 5

DB Lateral Raises:  30s x 5, 5; 25s x 5, 5

 

notes: I am still new to rack pulls, but they felt good, strong and slow and controlled.  Looking forward to more of those 🙂  I was also pleasantly surprised by incline presses.  Traditionally those aggravate my shoulder so I started off with a cautious weight and kept working my way up and the shoulder was good so I made some gains 🙂  Bent over rows OTOH, I couldn’t get my form right, so we had to drop weight.  Lateral raises I have always had poor form on, so no surprise there.  We kind of ran out of time at that point, so it was short but sweet!

 

And that was my Friday!  No mercy, all work!  How about you?  Did you make it to the gym?

 

Double Workout Day!

I haven’t done a 2 workout day in a while, so I knew this would be draining.  Plus I feel like I am fighting off a bug, so I have been taking extra glutamine today, help keep my immune system fueled.

 

First thing in the morning I walked into the gym at opening for some shoulders!

AM Shoulders (about 60 sec rest)

Smith Machine behind the head shoulder press:  50+bar x 10; 100 x 8, 8, 8

shoulder press machine done with 1 arm:  30 x 10/10; 50 x 10/10, 10/10, 10/10 DROP 30 x 12/12

Superset dumbbell lateral raise from sides with dumbbell lateral raises starting from behind back:  (40×16/20×15) x 3 sets

dumbbell shrugs: 120 x 10; 200 x 20, 20, 20

cable reverse fly (30 sec rest) 33 x 10; 55 x 15, 15, 15, 15, 15, 15, 15

 

notes:  the theme for this workout was “shoulder movements I find awkward or that I need to do to build up my weak spots”.  Once my arm breaks the plane of my body going from lateral to slightly behind me lateral, that’s when my shoulder sprain and rotator cuff come together in a really messed up way… so these were light weight exercises I did to test out the weak parts of my ROM.  Well, except for shrugs, those were just fun 🙂

 

It was awkward but important in terms of building up the weak parts of my shoulder, so I did it slowly and carefully and I think it came out alright!

 

Then I went to work.  When I was at work, I took a coworker out at lunch and showed her some chest and tricep exercises (and we did some ab and core work too).  She admitted to me that if it wasn’t for me, she would NEVER be using free weights or even body weights, she would just do a quick around the world tour of the gym machines, and even that she hadn’t done in a long time.  She would NEVER think of grabbing dumbbells and trying to bench press them!

When you build up confidence in the gym, you owe it to the world to help other people out.  Bro science gets a bad rap, at the core of it is people trying to help other people get in a good workout.  I would like to think my guidance is pretty solid, and if nothing else, it will help her build confidence to use all the choices available to her at the gym!

 

After work, I headed to the studio for my second workout:  a fullbody session with Leslie!

Fullbody weights (about 60 sec rest)

20 min cardio warmup

Barbell Squat to Bench (just tap the bench with your butt) 135 x 8, 155 x 8, 175 x 8, 185 x 8

IMG_2727

Smith Machine Bench Press:  140+bar x 8, 150 x 8, 160 x 8, 8

IMG_2732

Band Assisted Pullups (varied grip)  8, 8, 8, 8

IMG_2735

Standing Military Press:  45 x 8; 65 x 8; 75 x 8, 8

IMG_2737

Barbell Bicep Curls:  75 x 10, 8, 7, 8

IMG_2741

Ab Roller:  2 sets of 12

 

notes:  workout felt good!  Squats I am happy I got some time in practising them, I feel I would like to become much more confident about my form with those, so I can build up my strength.  Bench press felt good, pullups (though assisted) felt good, shoulder press was a little weak, not surprising considering I did them this morning.

 

And that was my day!  I was in the gym like 3 times all told.  That’s dedication!  How about you?  Did you make it to the gym today?

Circuit Thursday

Sorry! Been away for a few days, just being lazy with the posting.

Got up this morning, went to the gym to break in a new upper-body circuit-style routine from the trainer.  Time to torch some calories!

Upper-Body Pull Circuit

Circuit 1 (30 sec b/w sets)

widegrip cable row & “21s” ez bar curl & upright row to press

180×12 & 60×7/7/7 & 60×9

180×12 & 60×7/7/4 & 60×8

180×12 & 60×7/7/5 & 40×10

Elliptical for 2 min

notes:  if you don’t know what 21’s are, it’s a bicep curl with half range reps followed by full range reps.  Look them up! They are fun.  I am not used to giant sets, so it hit me hard right off and I got real tired.  I couldn’t get through the upright row to press combo at the end, and on the second time through I had to split the row and the press into 2 movements, so due to fatigue, on set 3 I dropped the weight and I was still tired!  Did 2 min of cardio to keep the heart rate up while I waited for the next circuit to begin.

Circuit 2 (30 sec b/w sets)

straight pulldowns & alternating DB curls & DB lat raises

60×12 & 30s x 12 & 20s x9

60×12 & 30s x 12 & 20s x 11

60×12 & 30s x 12 & 20s x 9

Elliptical for 2 min

notes:  I have horrible form on DB lat raises, I just have an easier time with the machine, so I went light weight on these and tried to keep my arms straight and stopped when I felt I couldn’t keep my form in check any more (hands kept drifting higher than the elbows).  Fuck it, next time I use the machine!

Circuit 3 (30 sec rest b/w sets)

assisted pullups & incline DB curls & incline DB front raises

widegripx12 & 25s x 12 & 20s x 12

underhandx12 & 25s x 12 & 20s x 12

hammergripx12 & 25s x 12 & 20s x 12

Elliptical for 20 min

notes:  pullups felt easy!  I think the weight loss has made a HUGE difference on my performance!  When I do hammergrip, I leaned back and pulled the bar to my chest, so I could hit the lower back.  Light weight on the front raises as well, noticing a trend… not only that I have weakass shoulders, but that my energy dips rather low by the end of these giant set/circuits.  Something to keep in mind for next time.

Finished off with more cardio, then rushed off to work!  Took slightly over an hour, nice and dirty, in and out!

How about you?  Any good workouts?

Start of Week 4

After the good news on Friday, I began to think ahead to Week 4 – how can I do things better than Week 3?  It may sound crazy, but this challenge only runs until the end of July, just a few weeks left!!

Luckily, my trainer is of the same mindset as me.  She prepared a new diet plan for me (thanks Les!) which will take me into the realm of carb cycling… I already cycled carbs a bit when I was having cheat days, but this time no cheat days only high and low carb days.  For more info on carb cycling, why don’t you check out my trainers blog??  Lots of good info!

http://getfitwithles.wordpress.com/2013/07/06/carb-cycling-what-it-is-and-how-it-works/

I need to stock up on groceries and supps, so I will have to start it on Wednesday.  But looking forward to it!

 

I had been icing my Teres Major lots, so Sunday I wanted to do some shoulders, test the wings out.  Arms and Shoulders.

Sunday Workout:

Machine Lat Raises (30 sec rest) 90 x 8, 8, 8, 8, 8, 8, 8, 7

Tricep Giant Set (60 sec rest b/w giant sets)  Closegrip Smith Machine Press & Skullcrushers & French Press

A.  110×12 & 50×12 & 50×12  B.  110×12 & 50×12 & 50×5  C.  110×12 & 50×12 & 50×7

Cardio Break – Spin Class

Bicep Giant Set (60 sec rest b/w giant sets) Fat Hammer Curls & EZ Bar Preacher & Reverse Preachers

A.  35×12 & 50×12 & 50×12  B.  35×12 & 50×12 & 50×7  C.  35×12 & 50×12 & 50×8

Rope Face Pulls (10 sec rest) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Cable Upright Rows (30 sec rest) 115 x 12, 12, 12

 

Notes:  Once again, the tricep giant set as originally planned is impossible to execute in that gym, so I had to improvise.  People just love that cable machine, if you walk away from it for 30 seconds, someone WILL jump in.  Doesn’t matter if its 6 am or 6 pm, not gonna happen, you either camp there or move on.

I got to the gym late, so once I was done lat raises and triceps, I had to run off to Spin class.  Which went fine, my usual craziness on the flat races.  Then the rest after spin class.

Biceps I decided to improvise because I wanted to isolate my biceps so I could avoid pulling on my scapula like last week.  Hammer curls (not across the body ones) felt fine so I kept those in but made them first, and then did the other 2 sets on the preacher bench so I could zero in on the biceps.  Worked well enough.  Always be ready to improvise instead of giving up.

I then tried out the shoulder exercises I knew had a good chance of irritating my teres major.  I did face pulls first, and sure enough I didn’t feel it while doing it, but I sure felt tight in the teres after I stopped.  So I decided no rear delt flys for me today (sacrilege!!! I love those).  I also wasn’t sure how shrugs would feel without my trainer watching my form, so I did some upright rows instead as a consolation.

And that was my workout!  Not bad for an injured man!  How was your Sunday?  Any good workouts?

Work up headed to the gym for some shoulders and cardio before work.

AM workout:

lat raises (30 sec rest) 80 x 8, 8, 8, 8, 8, 8, 8, 8

rope face pulls (10 sec rest) 70 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

cable rear delt fly (10 sec rest) 33 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

db shrugs (30 sec rest) 200 x 10, 10, 10, 10

cardio:  lateral elliptical 25 min, variable resistance, angle 8

notes:  the cables were crowded, so I couldn’t grab both cables for reverse flys, so I grabbed just one of them for face pulls, and sure enough the other guy got grumpy and left quick.  It goes to reinforce my theory that some people hang out at that cable station in the back corner just to be isolated.  Whenever I enter their bubble they lose interest.  I don’t ask to sub in with them, just by being colocated they are all of a sudden done.  guess they were never that serious.

Funny, the face pulls felt easier than usual, and then when I shifted to flys I realized it was because I did them in the reverse order of normal.  So the flys felt EXTRA hard.  Even light weight was no joke with that volume.

 

Then I went to work, grabbed a 6 min lie down in the tan bed at lunch.

After work headed to the studio for a special Thursday session with the trainer (she is out of town for the long weekend).  Weighed me… down only 1 pound, dammit!  Not spectacular, compared to previous weeks.  I guess my body is adapting to the new routine and I am gonna have to shock it into new loss.  Still, have lost a lot so far, lost inches all over too!

tan still working itself out

tan still working itself out

for once you can see my shoulder, hooray!

for once you can see my shoulder, hooray!

still plenty of back fat, injured shoulder hangs low

still plenty of back fat, injured shoulder hangs low

 

Then it was on to legs and abs!

PM workout:

bench bb squats 225 x 10, 7; 205 x 10, 10

IMG_2531

kettlebell step ups (30 sec rest) 80 x 10/10, 10/10, 10/10

instead of lunges

instead of lunges

lying leg curls (30 sec rest) 95 x 15, 15, 15, 15

IMG_2538

static extended plank (30 sec rest) 45 sec, 45, 45

IMG_2541

stability ball crunches (30 sec rest) 25, 25, 25, 25

bicycle crunches (30 sec rest) 30, 30, 30

 

notes:  ugh, this workout, will go down in infamy.  During the first set of back squats on the last rep, I “stapled” myself.  I got pinned at the bottom by the bar.  I just gave out.  Thankfully I was going to a bench, so all it did was pin me to the bench.  But my trainer was starting to freak out because the bar was too heavy for her to lift off me.  so I was stuck there.  No way out.

OK, 2 ways out.  Shrug it off me and lunge forward.  Or push it back up, from a dead stop on the bench with a back hunch.  I chose to push up, and complete the last rep.

That rattled me a lot, kinda the trainer too.  We ended up messing around with the cage set up a lot, and I went cold a bit.  BUT.  Big but.  I still did 3 more sets.  Set 2 felt tough and I was starting to go by rep 7.  So we dropped the weight by 20 pounds, and I kept going.

I chalk that up as mental toughness.  You get your butt kicked, you just fail hard,  you get up and dust yourself off and keep going.  So I didn’t give up.  But I won’t lie, the intensity was totally gone, I was shaken, but undeterred.

My foot was sore from a chronic health issue I had, so we exchanged lunges for stepups.  Which I hate quite a bit also, so it was a fair trade.  I got through the rest of the workout, but that crapfest at the start plus the weigh in ate up a lot of time, so we had to cut leg exercises out AND I still had to do ab work on my own.

On one hand, I am proud of losing weight, losing inches.  I am proud I was tough enough to salvage my workout and not give up.  But on some level, I am pissed about that fail.  I am pissed I had to drop weight on an exercise I ALREADY do with a pitifully low weight.  I am mad my core is so weak it failed me on squats.  And you know what?  Being mad is ok too.  Being competitive will keep you going during the tough times.

And tomorrow it starts all over again.