Tag Archive: rowing machine

I had one more workout to go, then my simple dream of working out every day of the long weekend would be complete.  My thoughts behind this was to get some lifting in while I have ample opportunities to rest, in case my neck does not cooperate.  It actually held up pretty well.

On my 9 AM walk to the studio, I saw a dead pet in the middle of the road.  It was really quite horrifying, just down the road from where I live is 4 legs and a fluffy body in the exact middle of the road, its head had exploded, and it looked like the back end had exploded too, no tail, just a wound.  A solitary crow was there, picking away.  It was incredibly grotesque, and it made me stop for a moment.  I didn’t take a picture, that seemed ghoulish and creepy, sorry nothing to show you specifically.  It seemed like a bad omen for the workout, and kinda depressed me, actually.  Kind of an ANTI-pre workout, just lowers your energy and bums you out.

When I got to the studio to meet with my trainer (for the first time in a week!), I suggested we mix together chest and back:  take my two workouts and form an unholy alliance – a couple of chest isolations followed by a couple of supersets then some lower back work.

Off we go!

Chest & Back (30 sec b/w straight sets, 45-60 sec b/w supersets)

warm-up elliptical 5 min

incline fly:  100 x 12, 12, 12

cable crossover:  160 x 12, 12, 12

I need to focus on keeping my palms facing in

I need to focus on keeping my palms facing in

Superset:  widegrip pulldowns 240 x 15, 15, 15, 15 & incline db press 130 x 15; 120 x 15, 10+5



Superset:  widegrip row 240 x 12, 12, 12 & flat db press 120 x 12, 12, 12, 12



one hand db row:  75 x 12/12, 12/12, 12/12


weighted hyperextensions:  55 lb db x 12, 12, 12


chest stretches for 5 min

cardio cooldown:  tabata on the rowing machine – 20 sec on, 10 sec off, for a few min or so


notes:  this workout kicked my butt.  It was hard, and Les was constantly picking out my shitty form.  My palms were turning down in the crossovers, my elbows were drifting out on the incline press, my shoulders were hunching forward on the pulldowns.  I tried pretty hard, but there were a lot of weak points.  Food for thought for next time, my form had gotten rusty.

When it was time for the supersets, my chest was already toast, and supersets made it worse.  We were forced to drop down a weight on the inclines, and I even needed a few seconds on the last set (dropped it for a few seconds then picked it back up), I felt sooooooo gassed; although the flat presses felt too easy, actually.  Pulldowns and rows felt light, although form was rusty as I have said.  Rows felt good, low back was strong and rested.  I guess it was just my incline presses that were weak as heck.

After the stretches, Les plopped me down on the rowing machine for some HIIT, which shifted me into whiny mode.  Screw HIIT, hahaha.  I would rather do low intensity for 2 hours then 20 min of HIIT.  Nevertheless, Les gave me that as homework, do more HIIT.  I should ask her if lifting the weights faster counts…

As I walked out of the studio, I went to throw my apple into the trash.  Inside the trash bin I saw a stack of “adult” DVDs.  Kinky stuff too, not vanilla.  Might I add that the studio is sharing space with a church and some office space… did the DVDs come from an ashamed parishioner?  Unlike the dead kitty, I did take a pic of this, buuuuuut, I am not sure what wordpress’ standards are for objectionable images, so maybe I won’t post it.  Needless to say there was tranny porn at the top of the pile, and the back cover was showing.  Last thing I want is someone to zoom in on the pic and get me banned from wordpress… should I even have that on my phone???  EW… I am going to delete that.  Today I was just a magnet for gross crap, the bad omens continue!!

By the time I got home, my legs were turning to jelly from Sunday’s workout.  Day 3 of the weekend workouts pretty much finished me off.  How about you?  Any good workouts?

Offday cardio

today was my day off, a day to do some cardio and relax and recharge for tomorrow, flush out. (man, I can’t type for shit tonight, some nights the fingers don’t want to type, misspell every other word, ugh)

After work, I came home, knowing I had to do some exercise somewhere, but not sure where.  I was thinking about maybe doing some weights at the gym followed by some elliptical.  But it was cold outside, and I felt tired.  And then I thought, hey, what about the “gym” in the basement of my apartment building?  It wasn’t much, but it had some treadmills and a rowing machine.  I haven’t been there in quite some time, it was some pretty ratty looking stuff.

I went for a scoop of protein, had to break into my new tub.  Realized I bought VANILLA.  Also known as the worst flavour invented for protein powder.  I never really liked vanilla flavour, but then in July when I was sick and throwing everything up for days, I tried to hold down some cherries and some vanilla protein.  I threw that up ALL DAY, until I was frothing at the mouth, doubled over in my tub.  So ever since then I associate vanilla protein with vomit.  So I am biased.

So why would I buy vanilla again??  I was really not paying attention, maybe I can sell this stuff to someone.  Anyone want an entirely full tub of vanilla whey  protein??  Leave a comment below.

So I put on some heavy clothes and went downstairs.  A couple of young Chinese peeps were on the only functioning treadmills (the free one has a really worn down and slippery track).  So I got on the rowing machine, loaded up some long-ass Metallica songs on the iPod, started working away.

About 5 min into that, right as Battery was winding down, another Chinese girl wanders in to join her friends.  OK, does it sound bad when I say Chinese?  I don’t mean any of them were Canadian.  They were from China.  Shy, awkward, don’t say a single word unless it is to each other, then it is rapidfire Chinese language like the dam is bursting.  Whatever.  My only point is they were from China and young, I wasn’t going to get much more out of them in terms of personality unless I learned Chinese.

This girl gets on a elliptical type machine, then proceeds to have HORRIBLE form.  Her upper body was all over the place, rounding her back out, slumping over the bars, then leaning all the way back, then forward again.  It’s like she thinks the only thing getting worked is her legs, so her upper body and core can act like a lazy spaz.  And the elliptical was sideways right in front of me.  So for 25 min I got to watch this girl go into convulsions on the equipment, right in my face.

Other than the freakshow, the rowing felt real good.  I don’t like rowing in general any more, but it was a lot of pulling, so I got to flush out my back and hamstrings a lot, I appreciated it tonight.  After the 6th Metallica song ended (it was One), I checked the time, and I had been going at it for 40 min, so I bid the kids adieu, then headed back up, took off my heavy clothes, then went for a walk outside in the cool night air.  I went to the nearby park and walked around for about 10 minutes.  the cold air felt great, someone nearby was cooking burgers, it was nice, even in the dark.

Then I went to a convenience store to buy some club soda.  I like to treat myself to club soda and pretend it’s actual soda, haha.  I buy it, crack it open right there in the store because I was thirsty, and it EXPLODED all over me.  I was drenched!  The other bonus of club soda?  It doesn’t matter when you get that shit all over you.  People pour club soda on their clothes when they want to REMOVE a stain.  So this wasn’t going to do any damage.

Then I came home to watch some Tosh and Sons of Anarchy!

Good night!