Tag Archive: pwo


Apr 4 Chest & Tri

Woke up pretty tired Thursday morning.  I took some pre-workout, had some caffeine and had some NO3.  In retrospect, I pushed it a little too far.

Made it to the gym at 6 am, ready to do some chest and triceps as time permitted, then 7 am spin.

Chest & Triceps:  (30 sec rest b/w sets)

warm-ups w/ cable crossovers

flat db fly:  80 x 12, 12, 12

cable crossover 120 x 12, 12, 12

incline bb press (1/2 ROM):  115 x 15, 15, 15

flat bb press:  135 x 12, 12, 12, 7

reverse grip pushdowns: (no rest, back and forth arm to arm)  50 x 15/15, 11/15, 12/13, 10/13

closegrip db press:  100 x 12, 12, 10

seated two hand db extension:  65 x 12, 12, 8

cardio:  30 min elliptical 55% resistance, incline 9, light pace

 

notes:  The flys went ok, but felt a little awkward, I might not have fully warmed up yet.  This was my first time trying out 1/2 ROM inclines.  I guess it was ok, certainly easier on my shoulder, but not sure if was worth it in the end.  With the flat presses, I was SO close to failing on the third set, I actually failed on the last rep and had to force it for what seemed like forever to get it back up and rack it.  I could see I was wearing down, so I stopped and pulled a little short on the 4th set before it felt like I was on the edge of failing.  No sense risking it when I didn’t have a spot.

It was about then that my stomach became kind of upset.  I think I took too much stuff this morning, and now it was turmoil in my gut.  It kind of distracted me during the tricep work.

For the pushdowns, I tried standing sideways and holding onto the machine with the freehand, even leaning away a little.  I think that worked MUCH better, felt better formwise.  It still feels hard on my left shoulder, but not crazy bad.

I was SO close to getting through that third set of the closegrip presses, it was very frustrating.

In the end, I decided my stomach was feeling pretty rough, so I did not go to Spin, instead I just did cardio on my own, and kept a light pace.

 

And that was my workout!  How about you?  Any good workouts today?

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weekend catchup

this weekend, I had a dream.  and that dream involved getting some cardio under my belt.

 

I am dreaming of cardio here… I can multitask!

 

Sometimes I have taken one or both weekend days off, but

A. I was feeling solid

B. I wanted to test the preworkout powder out, without the “pump” pills

C.  I wanted to keep burning away

 

So Saturday I showed up with my neighbour for a little Saturday morning Spin class.  It seems like it is pretty much a different instructor every Saturday morning, must not be a popular slot.  This morning it was an older lady… well I don’t mean OLD, but when the avg age is mid 20s and you see someone obviously over 40, then they are relatively old.  Hey, I love older teachers, they give you more breaks!  Seriously, I love getting pummelled into the ground, but a decent restbreak can be nice too. 🙂

By that logic, I should be down in Boca del Vista, rocking the stationaries with this crafty old vetter

 

To be fair, my teacher on Sat looked AWESOME for her age.  She was hotter in her 40s than most men or women in their 20s.  I can only hope I look that fit in 10 years.

The Sat class itself was pretty good!  She could work the crowd quite well, for a floater she managed to get her hooks into our motivation quite fast.  The only downside is that she had really wild, crazy aggressive eyes and a big wide cocky grin.  She reminded me of Jane Lynch.

 

it was at this point she didn’t seem quite as sexy any more

 

As for the N0 Extreme powder, it held up!  I was sweating like crazy, but it was a clean hard sweat, no jitters, even energy.  Often by the last few songs of the class I feel beat up and depelted, but this time I still had some pep in my step!  The best indicator is typically in our RPM class we do intervals at about Song 5/8 (up, down, up, down), then a straight ahead race on Song 6, then we do some standing climbs on Song 7.  Normally I am pretty wobbly on that last standing climb, but this time I still felt peppy, I could hover low over my bars and sway from side to side like I do at the start of class.

sorta like this

 

Interestingly, this was roughly how I felt Friday when doing my leg workout, the same kind of energy and focus.  Which MIGHT suggest the NO3 Chrome does nothing.  I will keep that in mind.

 

After the hourlong Spin class, I actually still felt ready for more punishment!  Luckily, I has not had my second calf session yet that week, so I did some standing bodyweight calf raises:  4 sets of 85, with about a minute rest between each.  then I went home and chilled out 🙂

 

Sunday!  I got up for another morning Spin class, this time with my fav regular RPM teacher.  Again, took the powder w/o the pills.  Again, crazy solid class.  I had energy from start to finish!  Not that I took it easy on myself.  I was not shy about turning up the resistance, and actually ground to a halt a few times in both Song 3 and Song 7.  Like, you turn it up so high, you HAVE to go into a standing climb, we do a standing climb, then back in the saddle for a “power climb”, then we turn it up again, then another standing climb, then we go back down for another power climb, that was too much for me, my legs came to a complete stop.  Not that I should be surprised, if I am barely making the pedals turn pushing down with all my weight and my muscle strength when I am standing, I am gonna be screwed when I sit down 🙂  So that second power climb I turned the dial down, tried to move my legs, nope, not happening.  I turn it down two more times, ok NOW they can move, so I start chugging away again.

Some people might say I had it up too high, I say NAY.  You have to challenge yourself!  I detest those people that don’t crank up the resistance, and it’s like a whole hour of recovery.  You can do that on your own time, when you show up for a class, you push it beyond your edge and follow the teacher’s lead like the rest of us!  And if you fail and stop, then that is how you get stronger!

 

I read this saying the other day:

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

 

That is SO true.  People can’t be afraid to fall down.  When trying to get fit, you can’t be afraid to fall down, and you can’t be afraid to rest when it’s over.  These things both make you stronger.  So I cranked up the resistance so high, I spun until I failed.  That to me is a sign of a good class.

 

Again, the preworkout powder held up.  I didn’t do anything after the class, I had errands to run, including typing up this post!  I hope you enjoyed it 🙂

 

I will leave you with some further motivational from once again Arnold

 

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