Tag Archive: lunges


Nov 16, 2015

SUPER high on carbs as I type this. post workout meal was a cup of sliced cucumber, a bag of buffalo chicken jerky nuggets, half of a handful of jalapeno dusted peanuts, and 18 Golden Oreos… *throws up carblife gang signs*

This might well be a cry for help, lol

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions, dynamic ham stretches

High Bar Squats (2-3 min rests, romaleos, SBDs)

135 x 4
185 x 3
225 x 1
*belt on*
245 x 7 @RPE8
245 x 8 @RPE8
245 x 7 @RPE8
245 x 7 @RPE8
245 x 6 @RPE8
235 x 7 @RPE8
235 x 7 @RPE8
235 x 7 @RPE8
235 x 7 @RPE8
235 x 6 @RPE8

Stiff-Legged Deadlifts (2 min rests)

135 x 5
185 x 3
245 x 8 @RPE8
245 x 10 @RPE8
245 x 8 @RPE8
245 x 10 @RPE8
245 x 9 @RPE8
245 x 9 @RPE8

Barbell Lunge (60 sec rests)

95 x 8
95 x 8
95 x 10
95 x 7
95 x 6

Nov 12, 2015

Nov 11, I took off, Remembrance Day

I was also being a little wussy… I was NOT looking forward to volume squat day lol. but, I couldn’t put it off forever.

Nov 12

warmup: rumble rolled IT bands, adductors, piriformis

does putting on my knee sleeves count as work? my cavvvs are gettn huge. I might switch to knee wraps just to avoid stuffing the sausage casing that are my SBDs

High Bar Squats (Romaleos, SBDs, 2-3 min rests)

135 x 4
185 x 3
*belt on*
240 x 10 @RPE8
240 x 10 @RPE8
240 x 8 @RPE8
240 x 10 @RPE8
230 x 8 @RPE8
230 x 8 @RPE8
230 x 8 @RPE8
230 x 9 @RPE8

notes: these were working me over by the end, I had a headache, and a mild urge to throw up. my low back was also pumped to hell. I took 5 minutes to roll around on the floor

Stiff Legged Deadlift (barefoot, 2 min rests)

135 x 5
185 x 3
240 x 6
240 x 8
240 x 7
240 x 8
240 x 8

notes: low back was pumped, once again, to all hell. could not walk right

Barbell Walking Lunges (60 sec rests)

90 x 6 per leg
90 x 6
90 x 7
90 x 7

notes: while I hate lunges, and suck at lunges, my big problem tonight was how pumped my low back was, just walking was awkward, much more so lunging. So I kept the rests short, and got it over with

Nov 2, 2015

Go in for surgery on my shoulder tomorrow. hooray! getting in a nighttime workout first.

this is not as good as Oran “Juice” Jones other song. But still an amusing intra-song spoken performance.

warmup: rumble roller IT bands, adductors, piriformis; dorsiflexions, TKEs, ham warmups

High Bar Squats (2 min warmups, SBDs, Romaleos)
135 x 4
185 x 3
*belt on*
235 x 8 @RPE7
235 x 8 @RPE7
235 x 8 @RPE7
225 x 9 @RPE7
225 x 8 @RPE7
225 x 5 @RPE7

Stiff Legged Deadlifts (2 min rests, barefoot)
135 x 5
185 x 3
235 x 7 @RPE7
235 x 8 @RPE7
235 x 6 @RPE7
235 x 6 @RPE7

Barbell Lunges

85 x 4 per leg…

notes: my knee was just too sore for this, I gave up, and called it a night.

24 Oct, 2015

warmup: rumble rolled IT bands, adductors, piriformis

my knee hurts a lot lately during squats, and sure enough! when I hit the side of the knee during IT band rolls, the tightness is immediately noticeable. adductors were tight today too

[b]Deadlifts[/b] (2-3 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 1
*belt on*
325 x 7 @RPE9
325 x 4 @RPE9 (my knee kept tracking out on this set, felt dangerous)
325 x 6 @RPE9
325 x 6 @RPE9
325 x 6 @RPE9

squat warmup: dorsiflexions, TKEs

High Bar Squats (2-3 min rests, during those rests, I did more sets of TKEs)

*belt on*
185 x 4
225 x 3
275 x 7 @RPE9
275 x 6 @RPE9
275 x 4 @RPE9
275 x 7 @RPE9
275 x 5 @RPE9

Barbell Lunges (60 sec rests)

105 x 10 per leg
105 x 8
105 x 8
105 x 9
105 x 7

notes: my ass was dragging pretty hard by this point

Standing Calf Raise Machine (60 sec rests)

240 x 14
240 x 17
240 x 15
240 x 15
240 x 14

Oct 17, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (SABOs, 2-3 min rest)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
320 x 7 @RPE8
320 x 5 @RPE8
320 x 7 @RPE8
320 x 6 @RPE8

notes: my reps dipped on the second set because I had my toes pointing too straight and my knee started groaning at me. My knee is just beat up these days, if I don’t keep my toes pointing out on DLs and squats, it tells me how it feels. I also don’t like sitting for too long any more. no Bueno.

High Bar Squats (2-3 min rests, SBDs, Romaleos)

185 x 4
225 x 3
*belt on*
270 x 6 @RPE8
270 x 4 @RPE8 *damn knees*
270 x 6 @RPE8
270 x 5 @RPE8

Barbell Lunges (1-2 min rests)

95 x 10 per leg
95 x 10
95 x 10
95 x 8

notes: realized when it was over that I was doing the wrong weight, I had meant to load it to 100. my damn brain was melted at this point.

Standing Calf Raises (60 sec rests)

225 x 18
225 x 18
225 x 16
225 x 15

Oct 10, 2015

Small increases across the board.

warmup: foam roll IT bands, adductors, piriformis; dorsiflexions, TKEs, ham stretch

High Bar Squats (3-5 min rests, Romaleos, SBDs)

135 x 5
185 x 4
225 x 3
*belt on*
255 x 8 @RPE8
255 x 10 @RPE8
255 x 9 @RPE8
245 x 7 @RPE8
245 x 5 @RPE8
245 x 6 @RPE8

notes: I was getting pretty tired by the end.

Stiff-Legged Deadlift (sock feet, 2-3 min rests)

135 x 4
205 x 3
*belt on*
255 x 6 @RPE8
255 x 5 @RPE8
255 x 6 @RPE8
255 x 6 @RPE8

notes: I was still wiped out, and didn’t want to do reps with bad form, so not a lot of reps here.

Stepback Lunge (60 sec rest)

30 lb DBs x 7 per leg @RPE8
30 lb DBs x 7 per leg @RPE8
40 lb DBs x 5 per leg @RPE8
40 lb DBs x 6 per leg @RPE8

notes: my knees were hurting, so not a lot of reps added here as well.

Oct 7, 2015

late-night grind.

warmup: rumble roller IT bands, adductors, piriformis

then a guy walked over and asked me to explain why I foam roll. ok fine, I like helping others, guy seemed cool. but that time could have been spent warming up my low back, instead I warmed up my jawbone.

Deadlifts (2-4 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
315 x 6 @RPE7
315 x 5 @RPE7
315 x 6 @RPE7

notes: I suck at high rep deads and squats, not surprised my RPE7 is so low. They get taxing fast.

squat warmup: dorsiflexions, TKEs, kickbacks, side planks

High Bar Squats (1-2 min rests, belt on, Romaleos, SBDs)

185 x 4
225 x 3
265 x 6 @RPE7
265 x 6 @RPE7
265 x 4 @RPE7

notes: on that last set, gas was starting to run out. I realized how late it was getting, so I shortened the rests to grind this out, but at cost of some reps I think. Anyhow, it was late and I wanted to wrap it up.

I decided to superset my assistance work together, and take zero rest.

Superset: Barbell Lunges and Standing Calf Raise Machine (no rest, back and forth)

95 x 10 per leg / 210 x 15, both RPE7
95 x 10 per leg / 210 x 14, both RPE7
95 x 8 per leg / 210 x 10, both RPE7

notes: I was on the shuttle track (calf raise was adjacent) with no racks to use, so to get the barbell going, I had to clean it up, press it, lower behind my head, do my lunges, BTN press it back up, bring it down in front of me than go do calves. A little extra work

2 Oct 2015

Have been away from the gym for a few days, and was already feeling the rust. But you need to start somewhere, so today I got the ball rolling again.

warmup: nada

High Bar Squats (Romaleos, SBDs)

135 x 4
185 x 4
225 x 3
*belt on*
250 x 6
250 x 5
240 x 7
240 x 8

Stiff-Legged Deadlift (barefoot)

135 x 4
205 x 3
*belt on*
255 x 7
255 x 4 (bar interference!)
255 x 8

notes: My bar bounced off other equipment, and sent the bar swaying in a different direction, and meh, just stopped the set. Any excuse to be lazy.

Walking DB Lunges

30s x 10 (per leg)
30s x 12
30s x 12

notes: I did these outside, in the crisp Autumn air of the parking lot. I miss summer already. But I love hoodies.

Feb 16, 2015

Bum Day after work.

Glute Bridges (barbell, off the floor, short rest)

165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

notes: trainer is experimenting with where I push off of. not a fan of the floor. easier to get into position though

Stepback Lunge (60 sec rest)

30 lb DBs x 8 per leg
30s x 8
30s x 8
30s x 8

SLDL (60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
135 x 10

hyperextensions (30 sec rest)

12, 12, 12

notes: did lots of slow reps

post-workout cardio 2.1 mile LISS on the elliptical

Feb 2, 2015

I felt pretty thrashed today. Low back was tired as hell.

Unfortunately, today was also, glutes, hams and low back day

First we weighed me and took measurements… uh… I put on 3 pounds in 2 months! great cut, dude tsk tsk, stop messing around

Glute Bridges (laid my shoulders sideways across the bench, put a weiner pad on the barbell, 45 sec rest b/w sets)

135 x 10
135 x 10
135 x 10
135 x 10

notes: not heavy. but wanted to get used to the exercise, so I went slow and squeezed my bum like it owed me money. butt money.

Back Step Lunges w/ DBs (45 sec rest)

30s x 8/8
30s x 8/8
30s x 8/8
30s x 8/8

Romanian Deadlifts w/ band around knees (45 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10

notes: at this point, my low back was dying on me. it was just tired, still tired from Sunday, and no longer wanted to work out.

hyperextensions (45 sec)

12, 12, 12

notes: these were murder right now, so no weights or resistance bands for me

1 leg weightless glute bridges (45 sec rest)

12, 12, 12, 12

notes: I was becoming a whiny mess at this point. Must stop!@&*%

did some post LISS cardio: 2 miles on the elliptical, just to cool down.

bah, tired.