Tag Archive: plank

Cut Day 92, Back, Core

Wanted so fukkin bad to do a back workout this morning! But the office gym was not-so-tempting this morning. Boil water advisory in effect in the city… so if I can’t drink it, I don’t want to bathe in it. No thanks Jeff. Not gonna do a day of work fresh out of a spray of untreated sewage. And I sweat too much in my workouts. So no office gym workout.

This made me cranky. I ALSO had an evening session with the Trainer, so I requested we do Back instead of Legs. I must have caught her in a moment of weakness, because she caved

warmup 6 min stationary bike

Closegrip Landmine Rows (45 sec rest)

50 + bar x 15
75 x 15
100 x 15
125 x 15
200 x 8


notes: I REALLY caught her in a moment of weakness, because she let me stack the quarter plates like poker chips on the last set and rock a few reps out with crap form! LOL As you can see by the pic, not so good form. But hey, all in the name of Supramaximal Training, saw in on Omar’s Youtube channel Burnin them last few fibers beeeeeeyatchhhhh!!! Poor form bropumps caused my PT to crack down on me on later movements, haha.

One Arm Landmine Rows (45 sec rests)

75 x 8/8
60 x 8/8
70 x 8/8
70 x 8/8


notes: Not happy with my form, so we dropped the weight and earned it with better contractions.

Underhand Individual Cable Pulldowns (45 sec rest)

180 x 12
220 x 12
240 x 12
260 x 12


notes: Real smooth action on these cables! Loving it!

Standing Cable Row (elbows high, 60 sec rest)

140 x 15
160 x 15
180 x 15
180 x 15


notes: Lovin that smooth action!

Widegrip Straight Arm Pulldown (30 sec rests)

80 x 15
80 x 15
100 x 15
100 x 15

notes: Used a straight bar that connected the 2 cable pulleys. A lot harder keeping the 2 arms synchronized, but once I got the hang of it, the weight could go up a bit again.

Planks(from elbows, 30 sec rest)

60 seconds
60 seconds


notes: Planks felt solid! Go go Adonis Belt! Which I assume is there… can’t see it, but F it, it still put in work! More of a Dionysius Fannypack, really

Weighted Hyperextensions (plate held in front, 30 sec rest)

25 x 15
25 x 15

Then I had to run off for my massage! Cranked hard on my hamstrings and my lats, they have taken a beating lately! My hams were like rocks, the poor RMT was working overtime!

Cut Day 75, Back, Core

woohoo!  extra carb day!  headed to the studio after work for a session with the trainer, feelin carb’ed up!  and gassy!  let’s lift heavy and carpet bomb the studio!  grip it and rip it!

warmup 10 min elliptical

Closegrip Landmine Row (45 sec rest)

35+bar x 15
70 x 12
105 x 12
140 x 10
175 x 10


notes:  I know how much the bar weighs, but I don’t know how much it weighs when you lift up one end only… so will just count the plates.  I stacked 35s instead of 45s because the diameter of the 45s would prevent me from pulling it in closer.

One Arm Thick Bar Landmine Rows (45 sec rests)

35 + bar x 10/10
70 x 8/8
70 x 8/8
70 x 8/8


notes:  I am going to call it Thick Bar to convey the important detail that the part of the bar I grabbed in the pic was thick enough that I couldn’t close my hand around it!  This is a major detail.  My grip was working hard on these rows!  Didn’t feel comfortable adding more weight on.  Was a nice twist over the DB rows though, slightly diff angle, potential to go as high in weight as I like, and my grip can handle LOL

Underhand Pulldowns (45 sec rest)

140 x 12
150 x 12
150 x 12
160 x 12

notes:  Stupid beltfeed machine, always have to drop the weights.  Trainer wouldn’t let me add a plate until I could get through a set without swinging, kept me honest.

Standing Wide Cable Rows (elbows high, 45 sec rest)

160 x 15
180 x 15
200 x 15
200 x 15


notes:  These were getting real juicy near the end, I enjoyed them!  Don’t lose your core or your balance or you will go flying forward with a crash LOL

Straight Arm Pulldowns (45 sec rest)

90 x 12
100 x 12
110 x 12
110 x 12


notes:  I wanted to go up in weight again on the last set, but my trainer said my arms were starting to bend at 110 so she kept me there.  kept me honest.

planks from elbows 60 sec, 60 sec


Having a spotter here is invaluable, to tell you to tuck your butt in, pop your back outwards, etc

Hyperextensions (serpentine, 45 sec rest)

15, 15, 15


Last set especially felt nice and juicy on the low back.

And then off to home for more carbs!

Cut Day 61, Chest, Back

Woke up and was in the gym at opening at 6 AM for a Spin class, fasted.  Poured my guts out in the class, went to work, started chowing on the carbs.

AM Cardio 60 min Fasted Spin Class

From the morning onwards, I could FEEL like I was fighting off a bug.  Like I realized the candle had been burning at both ends.  Sometimes the virus sneaks up on you.  So I kept the carbs flowing today (lucky coincidence), and will remove the protein only day until I shake this feeling (of being spread too THIN).  So I will alternate between high fat days and high carb days for a little while.  And keep working out as long as I can.

I didn’t know how my system was going to hold out for QBM Legs, so I switched it out for a Chest and Back workout.  Well, mostly Back, but I wanted to test out my new Slingshot!  Did a bit of chest for fun.

Warm Up 5 min elliptical

Bench Press w/ Slingshot (30 sec rest)

135 x 20
185 x 9
185 x 9

notes:  tried out different grips, goofed around

Push Ups w/ Slingshot

didn’t really keep count, just banged them out until my trainer started screaming at my sagging core
3 sets of those

The Slingshot was different, I am used to going widegrip, and this really makes me pull my hands in.  If I go widegrip, I can’t bring the bar down to my chest, sling won’t stretch that far.  If I go narrow grip, it just isn’t what I am used to, so much more triceps.  Will def play around with it more though.  LOVE it for pushups, I always screw up my shoulder on those.

Bent Over BB Rows (30 sec rest)

155 x 15
155 x 12
155 x 10

notes: I really WANTED to go heavier!  But my trainer wouldn’t let me until she was happy I had aced the form on EVERY rep (including not using my arms), which I couldn’t do, although she was happy with the third set (I went thumbless, which helped).  So she kept me at 155, BOO.  Oh well, major form day, good contractions.

Bent Over 1 Arm DB Rows (supporting knee forward, 30-45 sec rest)

50 x 8/8
70 x 8/8
100 x 15/15


notes: I wanted to push the weight on these, so she let me whip out the 100s for the end, and I did an all out set.  But she made me stop when I was “turning” to rotate my core around on the pull.  Damn!  Wanted 20 a side.

Underhand Pulldowns (30 sec rest)

110 x 12
130 x 12
140 x 12
150 x 12


notes: These weights are deceptive, this machine is stiff as FUKKKKK.  But my trainer was happy with my form at least (going thumbless helped).

Standing Wide High Rows (30 sec rest)

60 x 15
100 x 15
120 x 15
160 x 15
200 x 12


notes: Bonus for getting in extra core work doing it standing, lol.

Straight Arm Pulldowns  (30 sec rest)

80 x 15
100 x 15
100 x 15
100 x 15

These felt really good for once.


Circuit:  Plank 60 sec, Bicycle Crunches 15/15, Supermans for a long ASS time.  Did that twice, then we were out of time on our session.

Gonna dress warm, crank the heat up, get some good food in, sleep in, and TRY to be ready to attack the gym again tomorrow.

So much food!

Monday morning, ugh.

Got up for some fasted cardio, a spin class with Andrea.  Attendance was sparse, I guess a lot of people were smarter than me!  Some of the people beside me were pretty sluggish as well, it almost made me feel like a jackass pedalling so hard when they were barely pedalling. (cue 5 min pause in typing as I look for scene from movie Knocked Up, fails)


After work I had a big night planned:  Legs, then grocery shopping.  Showed up to the studio, time for a leg workout with the trainer!  Teres still tight, maybe no barbell squats while my shoulder is less than mobile.  Plan B!

Legs & Abs:

Leg Press (10 sec rest) 320 x 10, 10, 10, 10, 10, 10, 10, 10; 365 x 10; 410 x 10

Step-Back Lunge (30 sec rest) 60 x 6/6; 70 x 6/6; 80 x 6/6, 6/6, 6/6, 6/6

using kettlebells, and a sliding pad under back foot

using kettlebells, and a sliding pad under back foot

Superset leg extensions and bootstrappers (30-60 sec rest) 160×20,BWx15  4 sets




Superset:  Lying Leg curls and Stability Ball Curls (30-45 sec rest) 70×20,BWx15 3 sets; 80×20,BWx15 1 set



Abs Giant Set (45 sec rest) stability ball pass & one arm sit ups & extended side plank  15 & 15 each side & 15sec each side; Second Set 15 & 15 lb DB 15 reps each side & 15 sec each side





As you can see, I was drenched in sweat!  Hard work!  After the workout I walked down to the nearby grocery store to stock up for my new diet plan.  Dragged it home, loaded up my fridge and cupboards.  It’s too much food!!  My fridge is overflowing.  Check it out.




This is for 1 person.  For the week.  It’s kind of a trip because I am used to having nothing in the fridge and nothing in the cupboards, honestly.  I would live off takeout.  So all this stuff is pretty crazy.  I have this nagging worry about eating it all before it goes bad.  And then there is the constant prep, bleh.  I still have to go supp shopping, and buy a bunch more containers, then throw a bunch of meals together in advance.


And that was my day.  How’s it going with you?

Thursday night I played some more with the TRX.



press x 5, clock press x 10 (each side), flyes x 15, tricep press x 10, reverse grip tricep press x 10

rest about 60 sec, REPEAT two more times

notes:  I was getting a nice pump in the triceps near the end, especially if I lowered myself deep into it before pressing back up.  I realized I had interpreted clock press wrong, it is supposed to be press with one arm, fly with the other, so that’s how I did it here.  My big issue was that the straps kept SLIPPING.  It is nervous work to lean on something with your whole weight without knowing when it will give out on you.  Obviously something needs to be fixed with the “barrel lock adjusters”, they are not catching and the shortened strap keep slipping forward. (they are the things near the handle that you have to tilt to lengthen the strap back out)


core:  torso rotation x 10 (each side), rest 15 sec, REPEAT

TRX crunch x 10, extended side plank 30 sec (each side), REST 60 sec, REPEAT

TRX pike x 10, TRX mountain climber x 10 (per leg), REST 60 sec, REPEAT

prone straight leg raises x 20, 20


notes:  Core was TOUGH!  Torso rotations are easy to cheat on, you have to keep your arms straight or you start to pull with your back.  My elbows were starting to bend, so I found it tough.

I decided to do normal side planks, side planks on the TRX are super awkward, and I just wanted to work on my side planks, instead of wobbling around like a crazy man 🙂

I was no superathlete on the pikes either.  I kept my legs straight and just lifted my butt straight up, but it didn’t go so high as to make me look like a V, more like a heartbeat on a monitor, haha.  I didn’t do a full set of mountain climbers on the second round, my feet got tangled up and I just said screw it and stopped, haha.

Then I did leg raises, but I slipped my hands under the small of my back to make it easier so I could get more reps out.  I noticed that it was creating a space between my lower back and the ground, so whenever I lifted my legs up, my back fat made a “raspberry” sound against the rubber mat.  Very flattering, haha!  As a guy, I found this deeply amusing 🙂


I was super sweaty after all of this, took a shower, and am typing this out.  Off to bed then back to work before I know it!  See you later!