Tag Archive: pistol squats


Getting Cut Down

You know that Johnny Cash song?  I had that in mind today.  It’s a good song you play in your mind when you feel like you deserve to be punished.

On a side note, I hear them playing that tune during commercials for trucks now.  Thankfully, they take the words out – I don’t think it’s conducive to shopping for a truck.

Last week I went to the doctor ready for whatever was to happen with the infection in my shoulder.  It had gotten big, so I was honestly expecting it to get cut out.  Cut the infection out, pack gauze into the hole, antibiotics, ta da.  Instead the doctor just wrote a prescription for a cream (antuibiotics) and sent me on my way.  I don’t know whether to be relieved (who enjoys getting cut up?) or be angry at my doctor for his laziness?  Using a topical a/b means this infection was going to take a long time to work out.  Oh well, I’m not the doctor.  And yet, I walked away unsatisfied, knowing I deserved to get cut down.

Thursday I showed up for my workout, and Leslie treated me to an upper body workout.  She must have sensed my pleasure, I was jumping up from the ground to get to the next exercise!

elliptical warm up for 10 min

(1 min cooldown b/w sets or b/w supersets)

supersetted DB chest press to widegrip pulldowns:   120×12/240×12, 120×12/280×12, 120×19/280×12

supersetted incline DB flyes to standing crossover reverse cable flyes:  50×12/40×12, 50×12/50×12, 50×12/50×12

supersetted seated DB shoulder press to lateral to front raises:  80×12/20×6, 80×12/16×10, 80×12/12×10

supersetted bicep curls to skullcrushers:  45×12/45×12, 55×12/55×12, 55×12/55×12

mountain climbers for 30 sec, 30 sec, 30 sec

cooldown on elliptical for 30 min

notes:  I always do more weight with pulldowns with Leslie than I do by myself.  Conversely, I always curl less.  If it were just curls, I would say my form is bad when I curl on my own, but the pulldown thing has me stumped (maybe I am leaning back too much, but Leslie watches my form, so I dunno).  Oh well, I am not trying to throw the weight around, but I do take longer rests with my arms between sets, I don’t superset arms, and arms get their own day, not at the end of a fullbody workout.  Quite honestly, the value of arms in a fullbody workout is suspect.  I don’t mean to be critical, but if the purpose of a fullbody is to burn calories and keep the heart rate up, arms are such a small muscle group that you essentially cool down and lose that burn.  Arms during a fullbody are more of a fun thing.  I like doing arms so I am not complaining, but I may as well get all my thoughts out.

The flyes were basically following the compound up with an isolation, and those are a case where form is very important, so low weight like I put up there is trivial compared to properly isolating the underused muscles in question.

The shoulder work was hard!  My shoulder was tired by that point.  The lat to front raises were essentially lifting them by your sides, swinging them to the front, swinging them back to the sides, then lowering.  It was a solid endurance test for my left shoulder.  My left shoulder was sagging a lot during these, so obviously it was tired.  I had a really solid lactic acid burn by the end of those, no matter how much she lowered the weight (I got to break in the wussy dumbbells, yay!)

The mountain climbers actually started out on an flipped over Bosu ball, but my core is too weak to keep those up, so I was demoted down to an easier version…. sigh.  I still had energy, so I did 30 min of cardio after the workout.

On the weekend… my diet suffered.  I had junk food on Saturday night, then I had more junk food on Sunday night.  I felt bad about it.  Not just guilty, yes, but Monday morning I woke up feeling AWFUL, toxic.  That feeling stayed all through Monday at work.  I felt ill, so I didn’t have much food at work, very few carbs especially.

When I went to the Monday workout with Leslie (cancelling out honestly never entered my mind, but I was not looking forward to it, I thought of it more as my unavoidable punishment), everything was set up wrong in my own head and body.  My motivation wasn’t there, I felt physically awful, I was low energy from the very low carbs (I had an apple 2 hours before, but am used to some sort of bread or rice, I burn through an apple too fast).  Basically I showed up, ready to get cut down for my sins.

This does not make for a good workout.  My intensity wasn’t there.  I was phoning it in through the majority of the workout, like a prisoner on a death march.  This made the exercises even harder, so 10 min (to the weights portion), I was drenched in sweat.  It;s not like I was goofing around or distracted, but when your head isn’t there, and everything gets harder, you just start getting pulverized by the weight.  I couldn’t even catch my breath between exercises, lift my head, or smile.  Eesh, that must have been depressing to even watch, I feel sort of bad for Leslie 🙂

(1 min rest b/w supersets)

20 min of preworkout cardio on the elliptical

supersetted 1 leg box squats (strap assisted) to strap assisted pushups:  10/12, 10/12, 10/10

supersetted reverse lunges (braced) to Australian pullups:  12/10, 12/10, 12/10

supersetted Arnold presses to kettlebell swings:  40×12/30×12, 40×12/30×12, 40×12/30×12

supersetted supersetted short bridges on a Bosu ball to bicycle crunches:  12/20, 12/20, 12/20

supersetted ball slams to bicep curls:  10×12/50×12, 10×12/60×10, 10×12/60×10

supersetted rope extensions to core twists w/cable machine:  70×12/40×10(each side), 70×12/40×10, 70×12/40×10

notes:  considering how rough shape I was in, maybe pre workout cardio was a bad idea, it sucked the rest of my energy out of me, I was drippuing sweat by the end of my warmup!  1 leg squats were hard, as I already knew, we tried without a strap assist, but that wasn’t happening, so the straps made for a good brace.  Strap assisted pushups had me at a shallower angle than 45 degrees, maybe 30 degrees?  My feet were against the wall, so I was pretty deep into it.

By this point my focus was conspiciously absent, and my lunges looked like crap.  I was just going through the motions, and was pouring sweat, I felt like the way those fat people look during a workout they don’t want to be at (which is pretty much what it was) – no joy, no edge, sloppy form.  But I was full-on into the tailspin at that point, so I couldn’t get out of it, and there was still about 40 min of workout to go… the pullups I know I could have done more reps.

The short bridges we tried to do with one leg, but it was way too itense for my hamstrings, they felt like they would seize up if I tried to do it, so we stuck to both legs off the ball.

Rough!  I came home, and it gets better!  I forgot my keys at work, so the super had to let me in… for a cost of $20… This pretty much was the nail in my coffin, so after listening to some music and watching some silly videos to lighten the mood, I went to bed about 9:30, haha.

It can only get better!  See you later!

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firewalking

What is astrology?  I think of it as an attempt to look for patterns in the universe, and apply them to your own life.  People chart the stars, and link them to the animals or the elements, anthropomorphize them, give those animals or elements human traits, then link them back to us.  So, let’s say, that constellation looks like a lion, lions are proud and commanding, someone born under that sign has been influenced by that constellation, and that is how they will be.

But how could every single person born under say Scorpio all act the same way?  Personally, astrology is a fun game for me, not a superstition.  Everyone is different, shaped by their environment, their genetics, their circumstances.  So, you can choose to let your astrological symbol suggest a possible path to you, a way for you to act that is fitting for what your strengths could be.  It’s as ok a system for “how to act” as any.  But your path is still your own to navigate, it isn’t predetermined.  Your options may be limited, but it isn’t all worked out already.

“Yeah so, what the hell does this have to do with your workout?”

Be patient, grasshopper.

you have much to learn

All my life astrology keeps telling me I am fire.  Western astrology, Eastern astrology, fire fire fire.  Your primary animal is a fire element, your secondary is a fire element, you were born on a hot afternoon in the middle of summer, fire!  At the start of the week, I was having lunch with a girl (a pretty cute girl, I might add!) and she was talking to me about “doshas”.  Think of doshas as Hindu medicine with an astrological/elemental twist.  You are fire, water, air, varying degrees.  So I go take the online quiz… guess what I am?  FIRE

http://doshaquiz.chopra.com/

Even when I was a kid, they wouldn’t let me donate blood, they said it was too warm… but I digress.

Today I started a new pre-workout, NO3 Chrome.  They are pills and I am taking them with the N0 Extreme pwo powder.  NO3 is the Arginine, to give you a pump, but is otherwise stim free and creatine free.  N0 Extreme has stims, but is creatine free.  I cycled off stims pwo’s for 2 weeks, and am now ready for them again.  I am taking creatine on my own (mono).  So, why not buy the C4 and get pwo and creatine together?  Well I am trying the N0 Extreme, and if I like, I can cycle onto it when I cycle off creatine but still want stims.

All that to say, I was trying some new stuff to get me going for my workouts.  To bring some fire to my routine.

NO3 Chrome

N0 Extreme

This was my first day, first workout taking it!  I took 3 pills of the Chrome, and 1 scoop of the powder, about 60 min before the workout.  On with the show!

cardio 10 min

uneven one leg bench squats (1 min rest):  15, 10

one leg legpress (no rest, back and forth leg to leg):  235 x 25, 15, 10

one leg legcurls (no rest, back and forth leg to leg):  135 x 10, 10, 6, 6, 7

stretch 10 min

cardio 20 min

notes:  I don’t think I felt an arginine pump, but I am a big guy with a high tolerance, so I will give it some time to kick in as I keep taking it.  However, I felt great focus and some good energy right at the start.  And did I mention I was sweating bullets??  The one leg squats felt strong right off the start, good initial burst of energy.  My reps blew my old reps out of the water.

Leg presses were pretty intense.  I didn’t realize how much they tuckered me out until I went to do leg curls.  My right hamstring is what gave out first.  Overall I was disappointed with my leg curls, my goal was 50 reps, I only did close to 40.

Note that under this system, I do NOT go to failure.  I go until I feel like I am about to fail, sometimes I also fail spontaneously.  But some people like to keep going until they flat out fail hard.  I don’t do that because it is hard on your joints.  If you are in your 20s, you can do it if you like.  But once you hit your 30s, the injuries start popping up, and you realize you need to take care of your joints.  So I go until I feel like I will fail on the next one, like my control is gone.

After the leg curl failure, my back felt quite sore.  From what, I do not know.  So I decided to cut the volume off at that, and do some stretches before the cardio.  I did 10 minutes of my favorite yoga back stretches or restorative poses:  waterfall, supine butterfly, cobblers pose, seal pose.  I didn’t hold them as long as I would in Yin, but they still felt really good.

waterfall

supine butterfly

Then it was time for more cardio!  Again, the N0 Extreme was still raring to go!  I did 20 minutes of heart pumping cardio.  Even though my legs felt like lead, my brain was growling, “MORE”.  So I burnt a hole through that one.

And as I was sweating like crazy and emptying my tank all over the arc trainer, my mind went back to fire.  I was born under a fire sign.  Maybe the only way out for me on this whole losing weight and getting fit thing is to push myself through the burn, to dance into the fire and come out the other side.

 

ok maybe I don’t get a baby dragon out of it, but it was a pretty cool scene 🙂

 

I went home after the workout and collapsed.  I am dead tired.  But I wanted to type this up for you guys!  Hope you enjoyed it!

By the way, speaking of fire and ice, one of my favorite movie moments as a child was the opening scene from “A View To A Kill”.  That was the James Bond movie from 1985.  Say what you will about the movie, but that title sequence was hot as balls!  I think I went through puberty immediately from watching that sequence… I’m telling you, the girls in the glow in the dark skisuits?  I still have dreams of women that glow in the dark doing cartwheels through the air on skis.  Any woman who can recreate that scene will be the woman I MARRY.

Don’t believe me?  Watch it