Tag Archive: pushups

Nov 17, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs; foam rolled upper back, armpits

Swiss Bar Overhead Press (2-3 min rests, not strict)

82 x 5
102 x 5
124 x 12 @RPE9
124 x 11 @RPE9
124 x 11 @RPE9
124 x 10 @RPE9
124 x 9 @RPE9
124 x 9 @RPE9

Superset: Skullcrushers & Barbell Curls (2 min rests)

75 x 12 / 65 x 11
75 x 11 / 65 x 10
75 x 9 / 65 x 9
75 x 9 / 65 x 11
75 x 11 / 65 x 11

notes: triceps feeling burnt by the end. They are the sticking point in my OHP as well, so I know they need the work.

Superset: pushups & DB Curls (2 min rests)

10 / 35s x 12
8 / 35s x 11
9 / 35s x 12
9 / 35s x 13
8 / 35s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

30s x 16 / 65 x 12
30s x 15 / 65 x 12
30s x 17 / 65 x 11
30s x 15 / 65 x 12
30s x 14 / 65 x 12

It was almost 10 pm by this point, so I scrapped the cardio and came home.

22 Oct 2015

Normally I would do this at the Strongman gym with the log press, but they wouldn’t be open until late. I can’t do 2 late nights in a row, so I had to make due with commercial stuff.

OHP with Swiss Bar (2 min rests)

62 lb bar x 6
112 x 3
137 x 6 @RPE9
137 x 8 @RPE9
137 x 7 @RPE9
137 x 6 @RPE9
137 x 6 @RPE9

Superset: French Press & DB Curls (2 min rests)

85 x 8 / 35s x 12
85 x 12 / 35s x 13
85 x 11 / 35s x 10
85 x 11 / 35s x 12
85 x 9 / 35s x 10

Superset: Pushups & EZ Bar Curls (2 min rests)

10 / 85 x 7
10 / 85 x 8
8 / 85 x 7
9 / 85 x 7
11 / 85 x 7

Superset: Leaning Strict DB Side Raises & Face Pulls (2 min rests)

25 x 7 / 3 plates x 15
25 x 9 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 6 / 3 plates x 20

notes: this cable machine felt really light for the face pulls, so I just focused on the squeeze at the top, and it still did the trick

post: 10 min LISS

Oct 8, 2015

late night pwo and carbs getting to me, I was hyped for this workout! I also had terrible gas. That diet life.

warmup: foam rolled upper back, lats, armpits; shoulder capsule stretches

Log Press (2-3 min rests)

80 x 5
95 x 4
125 x 8 @RPE7
125 x 8 @RPE7
125 x 6 @RPE7

Superset: French Press & DB Curls (2 min rests)

75 x 8 / 22.5s x 15 both @RPE7
75 x 12 / 22.5s x 13 both @RPE7
75 x 10 / 22.5s x 15 both @RPE7

Superset: Pushups & EZ Bar Curls (2 min rests)

8 / 65 x 12 @ RPE7
10 / 65 x 11 @ RPE7
11 / 65 x 9 @ RPE7

notes: I messed up my shoulder with pushups years ago, and I still hate them, they hurt and feel uncomfortable. But I took some tentative forays into them this evening, nothing too strenuous.

Superset: Leaning Strict Side Raises & Cable Face Pulls (2 min rests)

12.5s x 18 / 30 x 14 @ RPE7
12.5s x 18 / 30 x 25 @ RPE7
12.5s x 18 / 30 x 30 @ RPE7

Cut Day 13

warmup:  rowing machine for 5 min

Flat DB Press  (5 second negatives)

50s x 10
50s x 8
50s x 8   *trainer calls me out for sandbagging*
55s x 10

notes:  I was being lazy, lol.

Decline Cable Fly

60 x 15
60 x 15
60 x 15



1 min of pushups with slow controlled descents  x  2


Superset Slow Neg Standing DB Press & Side Raise/Front Raise Cables (5 second negatives on the press)

25s x 10;  20 x 10/10 (10 side raises then 10 front raises, one arm at a time)
25s x 10;  25 x 10/10
25s x 10;  25 x 10/10



notes:  Changed the DB presses to keep them more in front… felt much better on my shoulder!  For the front raises, held the attachment hammergrip style.  The pic shows this, I think.


Superset – Hammergrip Cable Extensions & DB Skullcrushers

40 x 15 / 25s x 8
50 x 12 / 20s x 10
45 x 12 / 15s x 12


notes:  for the extensions, I took off the attachment and grabbed the black rubber ball / cable end.  Feels better when I do it this way.  For the skullcrushers, doing them second in the superset sucks!  My trainer decided to keep my form tight by LEANING into my tricep with her thigh… but this ended up compressing my tricep and making the exercise even harder, lol!  Had to keep dropping the weights.

post-workout  15 min LISS
Anyhoo, whatever, rest day on Saturday, which I shall enjoy very much 😀


I heart you supps, never stop being you 🙂


had to cut the workout short tonight.


Giant Set:  DB Press & Cable Fly & TRX pushups

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25


Giant Set:  OHP & Side Raise & Arnold presses

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25


30 min of elliptical!

Oh yeah, did I mention I did a spin bike marathon on Saturday??  NBD, do one every year.  On to the next workout 🙂


I was challenged by a friend to go through the Quantum Body Method series of workouts put out by Ergogenix and Robert Hatch (isn’t that the fat naked gay dude from Battlestar Galactica?).


Then people are all like, “nooooo, don’t dude, WAY too tough”.

*puts hands on hips, hearty laugh*

Not scared of volume, not scared of giant sets.  Not scared of anything.  WORKOUTS SHOULD BE SCARED OF ME.

Yeah, so I had a marathon yesterday, so what?  Time for the gym.  Wanted to get in some work ASAP while I still had the carbs from the last few days in my system.

QBM Chest and Biceps

Decline Bench Press Machine (pyramid, no rest)

80 x 20, 100 X 10, 120 x 10, 100 x 10, 80 SLOW x 4, 60 SLOW x 6

notes:  far as I could tell from the video, this was one long-ass set only.  They tell you to start with the weakest part of your chest first, and my lower pecs are WAY softer than my upper, so I started with the decline.  They want ZERO rest, so I opted for the machines since I didn’t have a spotter.  Just keep pumping them out.  You climb up to Set 3, then climb back down to Set 5.  Set 5 is supposed to be SLOW, so I chose 5 second pos and negs.  The first time I did 80 pounds was nothing, but Set 5 80 pounds with extra slow reps?  DEADLY.  I had to drop it one more and keep going with Set 6 just because I was so embarrassed I could only do 4.

Flat BB Bench Press (45 sec rest)

135 x 15
135 x 15
135 x 15
155 x 15
175 x 12

notes: These were feeling really good so I went for a couple of extra sets.

Superset Incline Bench Machine and Pushups (45 sec rest b/w supersets)

60 x 10 UP 80 x 10 UP 100 x 7 / pushups x 6
80 x 10 UP 100 x 10 UP 120 x 3 / pushups x 6

notes: Far as I could tell, he only wanted 2 sets.  I used the machine again to facilitate a quick pyramid.  First attempt I set the seat way too low and my shoulder screamed immediately.  Very scary.  So I raised the seat and achieved the sets you see above.  I was nervous about my shoulder so I set the weight lighter in the first set, then raised it for the second set.  Could barely get out those 3rd tiers of the pyramid!

Cable Fly – High, Mid, Low (45 sec rest)

60 x 10 HIGH, x 10 MID, x 10 LOW
60 x 10 HIGH, x 10 MID, x 10 LOW
60 x 10 HIGH, x 10 MID, x 10 LOW

notes: Low was SUPER tough, not just because I was up to rep 30 by then.  I think I am weakest from that angle.  I should have remembered my bench press approach and started low and worked high with the isolation work.  Oh well, got them out, albeit they were ugly as hell.

Bicep Giant Set:  EZ bar curls, Hammer Curls, Hammer/Reg Curls, Rev Preacher Curls (45 sec rest)

50 x 20 / 15s x 20 / 15s x 10&10 / 25 x 10 CLOSE 10 WIDE
50 x 20 / 10s x 20 / 10s x 10&10 / 25 x 10 CLOSE 10 WIDE
50 x 20 / 10s x 20 / 10s x 10&10 / 25 x 10 CLOSE 10 WIDE

notes: Pump city!!!  As in the video, you don’t set the dumbbells down after the hammer curls, you go immediately to a full ROM regular curl followed by a full ROM hammer curl – reg curl hammer curl ok that’s 1 rep… repeat 9 more times.  For the reverse curls I chose to use the preacher bench and do 10 closegrip then 10 widegrip (close was a lot harder).

After my first set, some jackass grabbed the 15 lb DBs, so I had to use the 10s.  15s were VERY hard, 10s were slightly too easy, so it was a tricky balance.  The pump was GREAT, hitherto never seen before veins popped up in my forearms!!  Partly that was my pwo, but still, can’t get there without the right workout, and this workout delivered the blood!!!

post-workout cardio 25 min elliptical

The pyramids kicked ass!  If I could tweak it a bit, would prob have added in more sets of everything, maybe just added in straight sets (like I did on the flat).

End of the Week!

Ugh, 4 days in a row of working out.  I am thrashed.

Got up at 5 am, had a grapefruit.  stared at the computer screen for a minute then realized I was almost late for spin.  F*ck!  I hadn’t had any protein or yogourt or anything for breakfast, just the fruit.  I poured a shot of pre-workout (Assault, in honour of Danabolic’s blog!), ran to Spin. I only realized when I got home about 13 hours later that the full glass of Assault was still sitting there – I had poured my pre-workout drink, then just turned around and walked out of my house.  How fried was my brain???

When I got to Spin, I quickly realized I had ZERO energy, that Spin was murderrrrrr….. no surprise I guess, I hadn’t had any protein that morning, hadn’t eaten my usual foods, no quick fats, not even a glass of pre-workout pep… I was running on empty and I felt it hard.  So I grunted and sweated my way through that ride, showered, felt the hunger kick in like a BEAST, then went out for my Friday cheat day breakfast.


Pretty much right, crepe wrapped around eggs and cheese and ham, fruit, coffee, water, side of bacon.  They brought me an orange juice as well, but I couldn’t wait to get a pic of it all at once.  I soon realized they used a banana crepe for my ham omelette… WTF!??! A banana crepe?  That ruins it!

First-world problems, right??

So whatever, they were busy and I didn’t have forever, I just poured syrup on it and ate it anyways, my banana ham sandwich.


Work was real busy, I saved my energy for my workout after work!  My chest is still sore from my Wednesday workout!  Crazy!  I like DOMS in my chest, that means I am doing something right.

After work I headed to the studio, Leslie the trainer is back from her vacation!  Yay!  I realized I hadn’t trained arms in 10 days… where did the time go??  So we did arms.

Arms:  Supersets!  back and forth, minimal rest

5 min warmup on elliptical

dumbbell curls & dumbbell skullcrushers:  50 x 12&12; 60 x 12&12, 12&12

rope hammer curls & V pushdowns:  90&120 x 15&15, 15&15, 15&15


hammer curls

no V-bar so we used the rope :)

no V-bar so we used the rope 🙂


incline dumbbell curl & dumbbell kickbacks:  40&30 x 12&12; 50&30 x 12&12, 12&12




double concentration curls & overhead two-hand dumbbell extensions:  50&45 X 12&15; 60&55 X 12&15; 60&65 x 12&15



cable curls with the straight bar & closegrip incline pushups:  100 x 12; 120 x 10, 12 & 12, 15, 15


back soaked!

back soaked!


single leg raise and crossover touch x 12, 12, 12


double crunches x 12, 12, 12

abdominal pendulum:  bent knee x 15, we tried straight legs and that didn’t happen at all LOL, so the third set we did side planks



notes:  been too long without arms! I don’t think I was able to get 100% back into the intensity, I was too distracted with being social and witty and clever with my friends, but I will try and fix that for next time 🙂  After the abs, we also did some chest stretches.  Taking what my massage dude said seriously!  Gotta fix that front imbalance.

We also took some time before the workout to talk about my goals.  I want to lose more weight, obviously.  I am still in the 300s, I want to break into the 200s so bad!!!  Very close!  I want to get my body fat below 20%, I want to put on another 10 pounds of muscle, I want to build a lot more strength in the basic compound exercises, I want to take on another hot yoga challenge, etc!

I also need to hit my back harder, if I have to choose I will lighten up on chest and do more back.  I don’t want my front to grow too fast and overpower my back, I need to balance to what is lagging.

I am happy with my diet, I am happy with the 3 on 1 off body parts twice a week split, I am happy with the morning cardio.  I just need to tweak the exercises a bit, and put yoga back in the mix.


I am excited for the summer, aren’t you?  I can’t wait to do more hard work and have it show!  Already everyone I know can see I have put on muscle, it is plain to see.  I want more of that, more muscle.  Maybe it’s a guy thing, but it feels good 🙂

But when I left the studio and came home, the back workout from Thursday hit me, and my arms are ALREADY sore from tonight, so I am about to crash hard.  4 days in a row is brutal!  I need a rest day like crazy.

Good night all!

Friday night Arms

Leslie is clearly an avid reader of my blog!  I showed up to the studio Friday night and she wanted a good old-fashioned biceps/triceps workout!  Epic!

I would like to take a moment to acknowledge how awesome it was that there were lots of people in the studio.  Many a Friday night Leslie and I have been the only ones there puttin in work.  It’s really good to see.  Maybe people binged on chocolate and felt guilty, haha!

EZ Bar Curls:  25s for 15, 12, 10


Superset – Incline DB Curls to Standing Curls:  50 x 12/12, 12/10, 12/10


Superset – Preacher Curls to Hammer Curls w/ Rope:  Bar+30/70  10/12, 10/12, 10/12

go low!

go low!


Incline Tricep Pushups (kneehigh incline):  12, 12, 12

2-Hand Overhead Tricep Extensions:  70 x 12, 12, 12

notes:  We got carried away having fun with biceps and didn’t have a lot of time left for triceps.  Oh well, sorry triceps!  Next time.

I don’t know really how much the EZ curl bar weighs.  I should probably make a point next time to check.  I think the old school heavy ones weighed 25 and these new thin ones weigh maybe 15?  Let’s pretend this one was 25 and I lifted more than I did and we won’t tell anyone 🙂

During the incline and standing superset, I would stop a few reps short, twist the weight around by rotating my forearm, and then pump out the last few reps.  This worked really well on the inclines, it made the last few reps quite hard!  It didn’t have the same affect on the standing curls, I think it only works to recruit more bicep fibers if the bicep is bearing the strain of holding it up at full hang.  That happens with inclines, it doesn’t so much with standing curls.  Oh well, lesson learned.  It was a nice experiment.

Supersetting bicep exercises back to back is fun!  Scary but fun.  Scary for me because the biggest issue with my biceps is they run out of gas quite quick.  I find pump sets pretty draining, and supersetting has the same effect:  biceps send message to brain, please stop! We are lazy, and need to catch our breath.  So I don’t need to go heavy on bicep supersets or pump sets, I get some nice aching and groaning by just keeping it going for longer.  TUT kills my biceps.

I don’t remember how many reps I did on the last 2 sets of the standing curls, I just know I didn’t get all 12.  I was close though, so let’s say 10.

The preachers were relatively easy, I could def go heavier, but again we were supersetting, and this being an isolation, I wanted to let my arms drop all the way (not all the way down as in locking my elbows, just enough to keep a small bend in the elbow and stretch those muscles out).  Not that I didn’t need some help on the last set, haha!  Whatevs.

Hammer curls with a rope was interesting!  That’s a new one for me.  The cables always change the way the exercise hits the muscle.  With dumbbells, you have momentum at the top as the side weight swings up and over.  With the cables, you have to keep working, so those last few inches are much harder than you are used to.  Also, you have a tendency to want to collapse your arms inwards with the rope, you gotta fight that shit and keep spreading the rope up and out as it gets to your shoulders!

And that was my Friday night workout!  How was your Friday night?  Any good workouts?

Valentine’s Day Workout

After work I headed to my trainer’s studio for a special V-Day workout.  I don’t normally have a session with Leslie on Thursdays.  But I had missed a few sessions recently, plus I figured what better way to put the non-holiday behind me than to work out and to work out with a friend?

I had a date with a plate tonight.



Leslie was feeling extra-nice, so she surprised me with a Valentine’s Day gift!  Upper-body day, chest & back, no core work!




The only thing that could have made it better would have been some bicep curls.  Fuck yeah.


Why core-free?  Leslie follows my blog, she knows I did a monster core workout last night, haha.  Rewarded for my hard work!


Upper Body Day:

warm-up on elliptical – 5 min

Machine Chest Press:  90 x 15, x 12, 100 x 10, x 10

breaking in the new machine!

breaking in the new machine! and the new shorts!

Cable Flyes:  40 x 12, 50 x 12, x 12

Flat Bench Dumbbell Press: 140 x 10, x 10, x 10

Pushups from knees:  19, 18

Widegrip Pulldowns:  90 x 15, 100 x 12, x 10, x 10

I look tired!

I look tired!

Closegrip Seated Row:  210 x 12, x 15, x 15

full stack

full stack


Straight Arm Pulldowns w Rope:  60 x 10, 70 x 10, x 10



And just like that, a full hour had passed!

Some of the weights were light, but I hadn’t done them in a while, so I tried to go slow and work on my form and squeeze the muscles in my mind and squeeze with the grip.  A lot of it was inside my head.

You would be surprised how much goes on in your head when you lift weight.  I think weightlifting gets a bad rep as a pasttime for dummies, but noone in my life has ever called me a dummy, and I can tell you now that when you lift hard and you focus hard and you keep your form tight, it is just as much an exercise for your mind.  The mind is easily more important than the body if you want to attain your physical peak.  When you lift, you have to visualize the mind-muscle connection and feel the contraction, and you have to visualize what the end product is going to look like.

So it was sort of a mental refocusing day with the weights.  Especially with Leslie there, I wanted to work on my form so I could get her feedback.

Not that it didn’t get hard with chest near the end.  I needed Leslie’s help to finish the end of the second flat press set, and the majority of the third set, hahaha.  But a spot can do that, help you squeeze out more reps when you are close to failing.

As for the pushups, yeah they were from my knees… screw you!  hahaha.  I had already squeezed out 10 working sets, and this was just to finish me off.  Of course, right when I am failing out of pushups FROM MY KNEES, that’s when women of the gym walk by… sigh.  Not that Leslie doesn’t count, but Leslie has been underwhelmed by my pushups a LONG time ago, that ship has already sailed.


So yeah, I spent my valentines day working out.  What about 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!