Tag Archive: medicine ball


Shoulders, Cut Day 25

Jan 30 – Shoulders

In the gym by 6 AM.  I hate you winter!  But I love you empty gym!  Cold winters make New Years Resolutioners fade out like a fart in the wind.

[B]Superset Cable Arnold presses + reverse pec deck flys (thumbs down) + medicine ball front raises[/B] (45 s rest b/w Ssets)

30 x 12 / 55 x 12 / 20 lb Ball x 15 35 x 12 / 55 x 12 / 20 x 15 40 x 12 / 70 x 12 / 20 x 15

notes:  I snuck into the roped-off area of the gym where ppl only get to go if they are accompanied by a Trainer.  Why?  Because they have one of those free-moving stiff-handle pec decks I like, so’s I can go thumbs down and hit them Rhomboids!  A trainer looked at me, so I walked right up to him, “Who do I talk to to work out in here?”  He shrugged his shoulders, so I just went right back to working out.  Like a boss 😀

This meant I had to improvise on the exercises a bit, using cables and medicine balls.  In the end it was a little too light, but w/e, I needed to hit them rhomboids!!  After the third set I went back to the rest of the gym, in and out just like a robbery!

[B]Superset seated barbell press + bent over cable rear delt fly + chest supported t-bar row (elbows high)[/B] (45 s rest b/w Ssets)

95 x 12 / 28 x 15 / 45 x 20 105 x 12 / 30 x 12 / 50 x 20 115 x 12 / 20 x 15 / 50 x 20

notes:  The gym got busy 10 min after I showed up WTF?  I had to work awkwardly around some people for the cable and t-bar set ups, so it messed up my focus a bit and I didn’t get all the reps.  The buzzing and tripping over people was making me mad!  Noone wanted to seated press a barbell, but EVERYONE wanted to use the cables and T-bar!  GRRRRRRRRRRRRRRR…………………

[B]Superset rear delt cable fly + strict side DB raise dropset + cable front raise[/B] (45 s rest b/w Ssets)

55 x 15 / 25s x 13 DROP 20s x 7 DROP 15s x 5 / 18lbs x 20 33 x 20 / 25s x 6 DROP 20s x 5 DROP 15s x 7 DROP 17.5s x 7 / 18lbs x 15 33 x 20 / 25s x 3 DROP 20s x 7 DROP 15s x 7 DROP 10s x 8 / 28lbs x 12

notes:  The weird weight numbers are b/c some of the cable setups were in kilograms, so I had to MATH.

The wide range in rep numbers on the DB side raises are b/c I experimented with where I dropped my hands to – they were all strict meaning straight arms, but in the first set I brought my hands down in front of my legs at the bottom, and in subsequent sets I brought my hands to the outside of my thighs without touching (to my sides in other words).  The net result?  The second way is MUCH tougher, you get a rest when you bring the DBs in front of you at the bottom, when you hover them close to your sides it keeps a more constant tension.  In the future, I will bring them to my sides at the start, and in front of me in the last set.

Careful readers will notice on my third drop of the second set, I actually went UP in weight, that is b/c the DBs were all scattered from the night before and I was getting frustrated looking for 10s or 12.5s, so I just said F it and grabbed some 17.5s.

The front raises sucked, the cable pulley kept clicking quite loud, and trainers were giving me the mean eye.  Don’t look at me!  It’s your damn machine, not mine!

I was a grumpy bastard during these sets, I had to wait for ppl to keep the superset going in the first set, but I glared at them and they disappeared for subsequent sets 🙂

[b]post-workout[/b]  20 min on the lateral elliptical, HIIT style

Energy was there today, focus was there, mood was NOT.  LOL  Oh well, that’s life.  Weights only took about 30 min, so it was a pretty fast-paced session!

A Sense of Renewal

Thursday was my offday.  At work though, the grind of the 9 to 5 got to me and I ate some junk food to give me a boost for the afternoon 7th inning stretch.  It wasn’t much, it gave me a pick me up for 5 min then I felt worn out again.  I felt guilty about it, so I decided to head to the gym Thursday night to do some work.  I asked Leslie what would be best for the focus so I wouldn’t step on the toes of whatever she had planned for Friday, and she suggested I do arms.  Hooray!  I luv arm day.  (Side note, Leslie hates her own arm day!  She says it agitates her to work her biceps.  Crazy right??  Arm day rules.)  After work, I napped, ate, psyched myself up, then to the gym for some late night training.

Group photo! Leslie’s arms, and my pecs. the excellence of execution right here.

Thursday night solo:

5 min warmup

(90 sec rest between sets)

dumbbell skullcrushers:  30 lb DBs x10, x10, x10, x10, x10, x8

2hand dumbbell extension:  55lb DB x10, x10, x10, x10, x10, x10

bicep curl machine:  60 x10, x10, x10, x10, x10, x10

seated curls:  35 lb DBs x10, x10, x10, x10, x10, x9

30 min on the elliptical

notes:  Good old arm volume training.  You don’t NEED 24 working sets a week on your arms to see progress, but it is nice every once in a while, and my arms need to work on their endurance.  My shoulder felt sore, so I was glad for arms vice chest or back.  Still, my shoulder got in the way of the skullcrushers, so my form was shaky by set 4.  I couldn’t keep it going in set 6, so had to clip it short.  Extensions felt good by the end, good strain on my triceps, so I knew tricep DOMS were in my future.

I wanted to do preacher curls, but the dudes in the gym had set up camp on the preacher rest, and they didn’t seem friendly, so w/e.  I went to the bicep curl machine.  I put on 60 lbs, which felt light on the machine, so I tried to make up for it by focussing mentally on SQUEEZING at the top of the movement, really tiring out my bicep and working on “the peak”.  It worked wonders.  By sets 5 and 6, my 90 second rest was devoted to stretching out my biceps, which felt really good.  Finished up with DB curls, and my biceps were tired enough that I couldn’t keep good form by the last few sets, so I will stick at that weight for a while.

Friday I woke up TIRED.  Late night sessions at the gym mean you are so buzzed when you get home, it is hard to transition to sleep.  Plus my shoulder stayed sore through the night.  So I slept in a bit, then took some strong anti-inflammatories for my shoulder and headed to work.  I was conscious not to eat junk, but I had to pop another anti-inflammatory, which leaves me feeling sluggish and bloated.  So lack of sleep and pilled to the gills, that meant I was not in prime form for my Friday session with Leslie.  It is unavoidable though, the shoulders need to rehab, can’t let them gather dust.

We talked for a bit, did a weigh-in (I lost 0 weight, which I will take as a concession considering the imperfect week).  We also talked about my future.  I definitely still need the help, with my form, with my focus, with my diet.  So I signed up for more sessions, renewed the commitment!  I am looking forward to working more with Les, I think she can help me a lot 🙂

short session, but weigh-in, renewal and pep talk was needed

10 minutes on the elliptical

triset:  squats with the ropes THEN stationary lunges THEN Australian pullups

20/12/12,     15/12(touch ball to floor)/10,     13(jump squats)/12(ball twist)/10

last set

last set

first set!

triset:  barbell curls THEN incline closegrip pushups THEN walking side planks

45×10/10/10,     55×12/12/10,     55×12/12/10

the transition

finished product

yoga stretch after:  cobblers pose for 3 min, pigeon for 90 sec or so each side

notes:  did all that make sense?  to some extent the exercises progressed to tougher versions as they went on.  As I got used to the version, we did a little more.  So the first stationary lunges were just that, then the second set I had a medicine ball I touched to the ground, then the last set, I twisted with the ball to the side.

The straps for the squats were just to keep my chest up, I didn’t pull or use my back.  That pic of me doing plyo is a rare pic!  Savour it, my feet don’t leave the ground very often any more 😀

Yeah… lunges… I am not very coordinated with lunges, haha.

Those wussy pullups… I can definitely go harder next time, they were easy (move my feet farther out).

The barbell curls were light, so I focused on the squeeze, and my biceps were tired anyways from the night before.

The incline closegrip was basically me racking the barbell after the curls then doing pushups against them.  On a sidenote:  there are no pictures of the curls or the pushups, because doing curls in the squat rack is a n00b move, and Leslie would lose her PT license if someone saw it 😀

Walking side planks are basically you transition back and forth from side to side.  They felt good, even slightly easy, so Leslie had me hold the side plank for a few seconds before the transition on later sets.

Then the yoga after felt GREAT.  It made me realize how much I miss yoga, it boosts my mood so much.  Thanks for that Leslie!  Good call.

October ends with a sense of renewed purpose.  I have a long ways to go, but I am working on it.  See you later!