Tag Archive: seated dips

Tale of the Tape

Today I was supposed to get measured and weighed.  I was very nervous about this.  For 2 days all I could think about is all the things I could have, should have done differently.  How big was that cheat meal?  How big was that portion?  Is cotton candy gluten free??  All day I was cutting my meals extra small, not drinking as much water, hoping to not feel full, be less full, weigh less at the end of the day.  I know it’s immature, and Leslie wanted to smack me, but I just felt this strong urge to squeeze blood from a stone.

Showed up for my workout with Leslie, I got there early and hopped on the elliptical and tried to sweat some.  Kept the speed high for 10 min, sweat dripping off my face by the end.  Leslie wanted to weigh me before the workout?!?  wtf, I was hoping to sweat my guts out before the scales.  But we measured and weighed.  I am down half an inch to an inch almost everywhere, chest, arms, legs, and down 8 pounds.  It’s a start, but I don’t feel a lot of joy, all I can think of is I want more.  I know I should savour the little victories, but I am trying to get my mind and body right, so satisfaction is not coming for a while, while I nail down my motivation, which has been lagging this week overall.  I don’t FEEL it yet, believe it in my heart, so I need to work on that.

We spent some time going over the measurements and discussing my diet, my motivation, and ways to work on it in the future.  It ate into the workout, but I need the help with my focus just as much as the help with my form.

function, form, focus – it’s a full process.

Workout time!  Endorphins will wash away the doubt, lift the pain away, to paraphrase that Peaches song 🙂

3 min warmup on the battle ropes

no, I didn’t use another stock photo… that’s me! gettin it!

superset step up to shoulder press then step up to upright rows:  15×10/10, 25×10/10, 25×10/10

Triset – Bosu ball squat with hold at the bottom over to the straps to do a squat into an upperbody pull back up then over to the bench for some mountain climbers off the bench (30ish sec rest in between sets):  10/12/20, 10/12/20, 10/12/20

camera doesn’t really capture all the wobbly going on

Superset bench dips to rope pushdowns:  15(straight leg)/70×12(standing), 12(straight)/70×12(on knees), 15(bent leg)/70×12(knees)

Then goofed around:  overhead 2 hand tricep extension:  50 x 6 or so, hammer curls across body 65s x 5 or so, 35s x 5 or so (just asking Leslie to check my form on those exercises, she confirmed my pinwheels suck ass)

notes:  After the weird looks on my face from Wednesday, the ropes were a chance for me to display the most neutral face I could manage 🙂

The stepup weights were light, but I don’t know, you mix a bunch of moves together and they get harder 🙂  More calories burnt that way (I hope!)

With the triceps, it was supersetting triceps, so that tired me out fast 🙂  Started doing bench dips with straight legs, and extensions on my feet/  The machine wasn’t tall enough for me to get a good extension, so Leslie had me go on my knees, which made it a lot harder!  Weird that way, maybe I was drawing some stability and strength from my legs, and making me use my core more to keep stable made the weight harder a bit.  Then the second set of dips it felt bad on my left shoulder, so Leslie had me do them with 90 degree bends in my knees, which made them almost trivial, however the extensions stayed hard!  Just like my biceps, my tricep muscles lack endurance big time.  Something to work on.

The workout was short due to the convo at the start and I had some energy so I did a little extra with my arms and had Leslie give me pointers.  Have to profit from the expertise when I can!

Back home now, my shoulder actually still feels a little sore from those dips 😦  Oh well, will rest on it.

Some DOMS soreness in my biceps today, which I am happy about.  That means I did something right.


Wasn’t feeling very motivated tonight, didn’t want to workout, but I got bored trying to watch tv.  These are the times when you need the exercise the most, when you want it the least.


Went for some pushups, Week 5 Day 1 of the pushup challenge.  Did about 17, by which point I was feeling it exclusively in my left shoulder, nowhere else.  I know I worked it pretty good on the pec dec yesterday, so I decided to leave the pushups alone tonight, let the shoulder rest for tomorrow.  Failed the challenge today, day repeats for next time.


Went for some ATG squats.  Did 20 jackknife squats as a warmup, then supported squats: 30, 30, 30.

Then went for some calf raises.  Since I cut chest short due to pain, I decided to alternate calf raises with vert wall presses.  If I leave my feet far away, I can both stretch out my calves as I lean forward, and flush out my shoulder joints.

45 calf raises,

20 vert presses,

45 raises,

20 presses,

45 raises,

10 presses(answered phone),

45 raises


Then went for some dips.  45 sec rest in between sets.

26, 26, 30, 30, 26, 26, 23, 25, 27, 17

I was only supposed to do 8 sets, and the 8th set was supposed to be 69 reps.  But I gave out at 25.  The sweat was rolling down my arms, into my palms, and I was slipping around on the bench, lol.  So I rested 30 sec or so, then knocked out another 27.  This told me that I wasn’t exhausted, I had just psyched myself out.  So I waited 15 more secs, then did the remaining 17 reps I needed to do to meet the 69 goal.  Even though I didn’t beat the challenge, I wasn’t going to let myself give up.

Week 6, Day 2 of the Dip Challenge failed, day repeats.


Can’t say it was the most successful day, but they can’t all be winners, haha.

proper positioning

Today was all about putting in my workouts here and there, wherever I could sprinkle them in.  So my day was peppered here and there with stuff.

In the morning I did some quick squats, just to benchmark my level for the squat challenge for Week 5.  I did a quick 61 squats, then went to the wall for some calf raises:  45, 45, 45, 45.  Ready for Week 5 of the Squat Challenge.

In the afternoon I realized I hadn’t done ab work in a while, so some quick leg raises (lying down):  20 bent knee raises, then 20 more, then 30 bent leg raises, 30 more, 30 more.

When I got home, I was tired of my triceps feeling sore, so I decided to punish them with some seated dips:

47 reps, (60 second) rest, 60 reps, rest, 30, rest, 32, rest, 65

My arms were aching by the end, I felt like my arms were pulling back permanently and forcing my chest out, haha.  They wouldn’t relax and just hang.  Week 6, Day 1 down of the Tricep Challenge.

Time for some light pushups.  I did 25 vertical pushups, then 20 inclined pushups, then went for kneeling pushups, the first time since my sprain.  I did 30 of them, and was feeling it in my shoulder more than my chest.  Second set I only got to 15 and had to stop.  I think maybe my hands were placed wrong and it was putting too much on my shoulder? I didn’t have this difficulty with regular pushups!  Rested, changed my hand position, and came back for another 17, then had to stop.  Rested, changed my hands again, was able to do another 9, shoulders still aching.  Changed my hands again, sucked in the gut harder, rocked forward a little more, and was able to do another set for another 17.

Funny enough, kneeling pushups seem harder to me right now than regular ones, due to poor positioning of my hands, I guess.  I wonder if I am putting too much pressure on the shoulder girdle when I do chaturanga in yoga as well?  Distinct possibility.  I might set up a private session with a teacher to take a look at it.

Summary (I am too wordy for my own good):

61 half squats

double bent leg calf raises 45, 45, 45, 45

lying leg raises:  bent knee 20, 20; bent leg 30, 30, 30

seated dips, feet on ground:  47, 60, 30, 32, 65

pushups:  25 vertical, 20 inclined, kneeling – 30, 15, 17, 9, 17

Plans Change

Woke up with a sore left shoulder, couldn’t lift it when I woke up.  So I pushed the chest and biceps workout to tomorrow, and moved Tuesday’s meal plans to today, as they add in some more food early on and will give me energy as I recover.

I decided to workout at home tonight and monitor my shoulder, so I cancelled out of the “core flow” yoga class, an otherwise great hot yoga class with an overly healthy number of planks thrown in.

I have also decided to take neck exercises off my schedule for the foreseeable future, my neck has been tight for a few weeks, and my spine is not strong enough to do a full back bridge yet, so I decided bridge-based neck strengthener exercises were too much too fast (as they suggest in Convict Conditioning 2).

Came home, and did the Seated Dip challenge I had put off from the night before:

26 Seated Dips, 45 second rest

26, 45 sec

31, 45

31, 45

26, 45

26, 45

28, 45

65, DONE

This was a good test of my sore shoulders.  They were somewhat sore by the end, but mostly I felt a great pump in my triceps.  They were seated dips, with legs bent maybe 60 degrees, feet on floor.  I plan to build up later to high-volume sets with my feet elevated, then off a dip station, but for now this was good.  I passed the dip challenge for the day, and will move on to Week 6, the final week of that program.


Gave my shoulders a break as I did some ab work, the Leg Raise section of the CC book.  2 warmup sets of 20 reps of bent knee leg raises.  Then 3 sets of 30 bent leg raises.  A bent leg raise is leg extended, with a bit of a bend, not 90 degrees like the warmup sets.  I kept my hands under the small of my back this week, will slide my hands out from under me, palms down, next week.


Then calf raises.  Both legs, slight bend to the legs, press off the floor.  A set of 35, slight rest, set of 35, slight rest, set of 70.  I probably could have chained them closer together and gotten a better pump.


Went to the CC pushup portion.  After lots of dips plus the sore shoulders, plus the pushups from the night before, plus the chest workout pushed to tomorrow, I didn’t want to push it too hard.  I did a warmup set of 25 pushups against the wall, then a warmup of 20 incline pushups, against an object at waist level. Then I did a set of 30 kneeling pushups, full ROM, then a set of 12, then a set of 20.

You can guess by those numbers that my shoulders were starting to complain loudly, and you would be right.  Also, I should add, when I say full ROM, I don’t mean my chest is a fist width away from the floor, I mean until my gut is a fist width from the floor, as my gut is bigger than my chest, hahaha.  I figure if my gut is on the floor, then that’s resting, sad as that sounds.  It just becomes more obvious when I do kneeling pushups, due to the angle.

So my shoulders gave out in the second set, then I tried to rally for the third set.


Then I did some light hand work:  I did a set of 5 fingerpad pushups against the wall, then a set of 5 fingerpad pushups against the incline from before.  Then I did 2 sets of 10 eagle claws (isometric hand clenching exercises),  I need to buy a chinup bar so I can at least do some grip exercises hanging off the bar, my arms are so long the dining room table wont cut it, really.

Then I flushed the shoulders out, 2 minutes of swinging them through range of motion.  Then 20 seconds or so of an L-sit (straightening my arms in a chair so I am suspended in the air over the handles), then a minute or so of a held short bridge, then 1 minute or so of floor twists.

I was running low on cooked meat tonight so instead of cooking up a bunch more, I cooked some egg whites and had them for dinner along with soup.

I think I salvaged the day pretty well, despite the shoulder soreness.  Hopefully a good sleep will make the difference for tomorrow.