Tag Archive: renaissance


Dec 18, 2015

Coming to the end of another training week. Not sure if I should deload or launch into a new block. Part of me really wants to, but another part of me is sorta beat up.

Afternoon office workout.

warmup: nada

Closegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
175 x 10 @RPE9
175 x 10 @RPE9
175 x 11 @RPE9
175 x 10 @RPE9
170 x 11 @RPE9
170 x 8 @RPE9
170 x 12 @RPE9
170 x 11 @RPE9

Superset: Overhead Tricep Extensions & Barbell Curls (2 min rests, elbow sleeves on the tricep work)

95 x 14 / 85 x 9
95 x 15 / 85 x 9
95 x 14 / 85 x 10
95 x 14 / 85 x 8
95 x 12 / 85 x 8

Superset: DB Strict Side Raises & DB Rear Delt Flys (2 min rests)

30s x 6 / 25s x 8
30s x 7 / 25s x 9
30s x 6 / 25s x 8
30s x 6 / 25s x 10
30s x 8 / 25s x 8

notes: feels awkward going heavy on these. would much rather go light and high rep.

post: 10 min LISS

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Dec 17, 2015

Despite my forearms still cramping, it was time to head back to the gym. I took turns with other people and chatted throughout the workout, so the rests were not tightly controlled.

Deadlifts (long rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1

extra warmup: foam rolled IT bands

*belt on*

350 x 7 @RPE9
350 x 6 @RPE9
350 x 6 @RPE9
350 x 6 @RPE9
350 x 5 @RPE9

notes: these were really disappointing. my left knee was really sore, so I went easy on these to keep me ready for squats.

On the plus side, we had a calf measuring contest, and my fatass 19 inch calves won out

Close Stance High Bar Squats (Romaleos, SBDs, long rests)

extra warmup: TKEs

135 x 5
185 x 4
225 x 2
*belt on*
255 x 7 @RPE9
255 x 6 @RPE9
255 x 7 @RPE9
255 x 6 @RPE9
255 x 7 @RPE9

notes: I finally had people watch my form, and they showed me proof that my right wrist was consistently pinning back but my left wrist stayed straight and it was leaving the bar tilted. I need to work on that.

Good Mornings (accidentally kept Romaleos on)

190 x 8
190 x 6
190 x 6
190 x 6
190 x 7

notes: I was wondering why I kept losing my balance on these, and I only realized after set 5 that I kept my fkkking oly shoes on. Damn raised heels….

Seated Calf Raises

176 x FAIL

notes: I think I finally found the threshold of too much weight on seated calf work. As soon as I unracked this, I immediately got 2 massive calf cramps! They just failed under the weight. I rolled around in pain for a few minutes, then said F this and ended the workout here, lol

Dec 15, 2015

Early afternoon office workout

warmup: foam rolled upper back, lats

Bent Over Rows (2-3 min rests)

bar x 5
135 x 4
185 x 2
205 x 8 @RPE9
205 x 8 @RPE9
205 x 7 @RPE9
205 x 8 @RPE9
205 x 7 @RPE9
200 x 8 @RPE9
200 x 8 @RPE9
200 x 9 @RPE9
200 x 6 @RPE9
200 x 6 @RPE9

notes: once my coworkers wandered out of the gym around Set 8 or so, I could really get into it and grunt and groan and bang the barbell around and work those reps hard. I now had an empty gym to myself, so I was going to stop being a gentleman and go hard.

Underhand Pulldowns (2 min rests)

75 x 5
125 x 5
175 x 3
195 x 8
195 x 8
195 x 8
195 x 9
195 x 8

notes: this is my infamous heavy cable station, and 195 is the whole stack. I don’t know what it REALLY weighs, but it was heavier than 195. I did 190 last week at another gym and it was heavy but smooth. At this gym… 195 felt like a full body contraction of pain. It was like my lats were giving birth. I couldn’t have done this if other people were in the gym and I couldn’t go all out.

One Arm DB Rows (2 min rests)

100 x 11 per arm
100 x 12
100 x 11
100 x 11
100 x 11

notes: this is as heavy as the DBs go at this gym, and was all the decent reps I could do for each set.

post: after this I was fried, I couldn’t do any cardio

Even as I type this, my forearms are cramping. I emptied the tank, might wake up tomorrow feeling like hammered chit, lol. I better get lots of sleep and eat some good food tonight.

Dec 14, 2015

Sore butt today! I blame volume squats and SLDLs.

Back to work again today. Just going to keep my head down, and play the 8 Mile song over and over during my office workouts lol. That seems to help. Back to the lab again, yo.

early afternoon office workout

warmup: none

Bench Press (2-3 min rests)

bar x 5
95 x 4
135 x 3
185 x 1
*wrist wraps on*
200 x 8 @RPE9
200 x 7 @RPE9
200 x 6 @RPE9
200 x 7 @RPE9
200 x 8 @RPE9
195 x 8 @RPE9
195 x 8 @RPE9
195 x 9 @RPE9
195 x 6 @RPE9
195 x 6 @RPE10

notes: on the last set, my spotter kept egging me on, so my attempt at rep 7 was a fail, lol. RPE10

Overhead Press (clean from the floor once, strict, 2 min rests)

bar x 5
90 x 3
*elbow sleeves on*
140 x 8 @RPE9
140 x 6 @RPE9
140 x 5 @RPE9
140 x 8 @RPE9
140 x 7 @RPE9

notes: on these sets I really tried to focus on squeezing my glutes to keep from leaning back.

Flat DB Press (2 min rests)

50s x 14
60s x 12
70s x 9
80s x 6
80s x 4
80s x 4

notes: I was going to work my way up the rack, but then my chest finally died on the 80s. Normally I can do more, but this was a finisher. So I just stayed on the 80s, and my chest just died more and more each set lol.

post: 10 min LISS

Dec 13, 2015

I took Friday off. Saturday I felt ok, but did not know if I could be social at the gym. I could not guarantee I would keep my temper around others, and so Saturday I took a vacation from the gym and chilled. Sunday I am back at it.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs, hamstring warmup

Low Bar Squats (2-3 min rests, SBDs, Romaleos)

bar x 5
135 x 4
185 x 3
225 x 2
*belt on*
275 x 7 @RPE9
275 x 8 @RPE9
275 x 6 @RPE9
275 x 7 @RPE9
275 x 7 @RPE9
265 x 5 @RPE9
265 x 6 @RPE9
265 x 6 @RPE9
265 x 7 @RPE9
265 x 7 @RPE9

Stiff-Legged Deadlifts (2 min rests, sock feet)

135 x 5
185 x 4
225 x 2
270 x 7 @RPE9
270 x 7 @RPE9
270 x 8 @RPE9
270 x 7 @RPE9
270 x 6 @RPE9

notes: during my working sets, 2 Spanish speaking men came in to the gym, which was otherwise completely empty. just me and them. huge gym, lots of free space. so they set up camp 3 feet from my area and start talking to each other in full voice. it was annoying me badly, at the end of each set I was dropping the rubber plates on the deadlift platform to interrupt their conversation with noise. After a few sets of this, one guy leaves to go bench press 50 pounds on the Smith Machine… and the other guy comes up to me all friendly, and asks if he can do his pullups on my deadlift platform… there is a chinup bar over my platform. I ask him if he thinks my chinup bar is better than all the others, and point out no less than SIX other chinup stations all within 10 seconds walk. He says that this chinup bar “is the one I am familiar with”. I interrupt him in mid-sentence to say “you have 60 seconds, now GO, do it”. He does his chin-ups.

It was the wrong day to troll me with your Borat dopey foreigner routine. Or whatever the Latin version of Borat is. But I recognize the Andy Kaufman / Borat / goofy innocent foreigner routine when I see it.

In other news, I am an arsehole.

Standing Calf Raise Machine (60 sec rests)

315 x 20
315 x 18
315 x 17
315 x 17
315 x 15
315 x 15

notes: holding the last rep of each set for a few seconds at peak contraction.

Dec 10, 2015

Afternoon office workout.

warmup: nada

Closegrip Bench Press (2-3 min rests)

bar x 5
95 x 4
135 x 3
155 x 1
*wrist wraps on*
170 x 13 @RPE8
170 x 12 @RPE8
170 x 12 @RPE8
165 x 12 @RPE8
165 x 10 @RPE8
165 x 11 @RPE8

notes: shoulder still giving me no grief on these, hooray!

Superset: Overhead Tricep Extensions & Barbell Curls (2 min rests) (elbow sleeves for the extensions, no sleeves for the curls)

90 x 15 / 80 x 8
90 x 14 / 80 x 10
90 x 13 / 80 x 10
90 x 7 / 80 x 8

notes: my forearm had tendinitis, so I put on sleeves. I took them off for the bicep work because it kept me from feeling the squeeze at the top. for the last set of triceps, I did them without the sleeves, and it was obvious the sleeves are providing a lot of rebound, LMAO. dammit, I liked getting high reps!

Superset: DB Strict Side Raises & RD Flys (2 min rests)

20s x 11 / 20s x 5 *shoulder pain for the RD flys so I switched from DBs to cables on subsequent sets*
20s x 15 / 20s x 8
20s x 12 / 20s x 7
20s x 15 / 20s x 8

notes: not used to going heavy and low rep on RD flys. do not like it. do not feel the proper squeeze at the top.

post: 10 min LISS

Dec 9, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (2-3 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
295 x 1
345 x 5 @RPE8
345 x 6 @RPE8
345 x 5 @RPE8
345 x 5 @RPE8

Close Stance High Bar Squats (2 min rests, Romaleos, SBDs)

135 x 5
185 x 4
225 x 2
250 x 6 @RPE8
250 x 7 @RPE8
250 x 6 @RPE8
250 x 7 @RPE8

notes: no ankle pain this week, yay!

Good Mornings (90 sec rests, sockfeet)

185 x 8
185 x 10
185 x 9
185 x 8

notes: sockfeet was a bad call, I kept slipping on the hardwood

Standing Calf Raise Machine (60 sec rests)

300 x 18
300 x 16
300 x 16
300 x 15

post: nada

Dec 8, 2015

Yesterday I was taking a day off to make sure I didn’t tweak my low back too much.

Back in the gym today to do some damage.

warmup: none, I folded warmup into my opening row sets

Bent Over Rows (2 min rests, during breaks I stretched out my low back, plus foam rolling)

bar x 5
95 x 4
135 x 3
185 x 2
200 x 8 @RPE8
200 x 6 @RPE8
200 x 8 @RPE8
200 x 6 @RPE8
195 x 8 @RPE8
195 x 8 @RPE8
195 x 8 @RPE8
195 x 7 @RPE8

Underhand Pulldowns (2 min rests)

80 x 10
120 x 8
190 x 12
190 x 11
190 x 10
190 x 10

notes: during these sets, a guy came up and told me “you have the potential to be really huge”. Thanks dude, this is why I lift, for the random male admirers LOL

One Arm DB Rows (2 min rests)

80 x 15/15
80 x 15/15
80 x 15/15
80 x 17/17

post: I was going to do cardio, but all the machines were taken, and I was suddenly at a severe loss of GAF, so I changed out and came home, lol.

Dec 6, 2015

 

 

Week 2 of the Strength block is well underway. Numbers are looking promising right now. This bodes well for my future plans

warmup: slow neg side raises, Cuban presses, 1 arm DB shrugs… then had to run and take a poop. thanks preworkout!!

Bench Press (2-3 min rests)

bar x 5
95 x 4
135 x 3
185 x 1
*wrist wraps on*
195 x 8 @RPE8
195 x 7 @RPE8
195 x 7 @RPE8
195 x 8 @RPE8
190 x 7 @RPE8
190 x 8 @RPE8
190 x 7 @RPE8
190 x 7 @RPE8

Overhead Press (2 min rests, strict)

bar x 5
95 x 3
*wrist wraps and elbow sleeves on*
135 x 6 @RPE8
135 x 7 @RPE8
135 x 6 @RPE8
135 x 6 @RPE8

notes: messed up on the last set. I lost tightness in my glutes and started to lean back, and ended up tweaking something in my low back. sigh

Seated Chest Press Machine (2 min rests)

190 x 7
190 x 9
190 x 7
190 x 7

post: 10 min LISS

Dec 5, 2015

Saturday morning workouts are sickening. Would rather sleep in. But the gains don’t sleep. And the gains aren’t loyal. so I rise again. And other various clich├ęs.

warmup: dorsiflexions, TKEs

Low Bar Squats (2-3 min rests, Romaleos, SBDs)

bar x 5
135 x 4
185 x 3
225 x 2
*belt on*
270 x 4 (set stopped early because of embarrassing gas, lol)
270 x 6 @RPE8
270 x 7 @RPE8
270 x 7 @RPE8
260 x 6 @RPE8
260 x 6 @RPE8
260 x 6 @RPE8
260 x 5 @RPE8

notes: was really working on tightness of my upper back on these sets, and it slowed the bar speed down a lot, and I ended up not getting a lot of reps out of these. But I need to work on my form.

Stiff-Legged Deadlifts (2 min rests, barefoot)

135 x 5
185 x 4
245 x 1
265 x 8 @RPE8
265 x 9 @RPE8
265 x 8 @RPE8
265 x 7 @RPE8

Seated Calf Raises (1-2 min rests)

160 x 7
160 x 11
160 x 12
160 x 10
160 x 10