Tag Archive: shoulder press


8/27 Extra Shoulders

 

OK, this would be my third shoulder workout this week.  But in some ways, I was starving for some activity and it felt like forever.  I decided that instead of a heavy pushing day, this would be a pump-oriented, shoulder-health type of workout.  I went back to a John Meadows Pump workout I knew was sure to burn me out, and threw in an Arm finisher at the end.

 

Machine Press (hammergrip, 60 second rest, flex hard for 1 second at peak contraction)

50 x 12

70 x 12

90 x 12

90 x 10

90 x 10

90 x 9

notes:  good to get the shoulders warmed up

Superset Minor Chest Dips & Incline Rear Delt DB Flys  (60 sec rest b/w supersets)

10 dips / 10s x 20

10 dips / 10s x 20

10 dips / 10s x 20

10 dips / 10s x 20

notes:  these feel light and no big deal, but I know from past experience that this lays the groundwork for later devastation.  It all has to happen in order for max effect.  Please be aware that a “minor chest dip” means your arms stay straight and you just sink down into your scapulae, then flex up just using your chest muscles.

Flat DB Hex Press & Band Pull-Aparts (60 sec rest b/w supersets, flex pull-aparts for 1 second at peak contraction, keep constant tension on pull-aparts)

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

notes:  it’s at right about this time where the burning sensation starts to kick in.  I am groaning by the end of the pull-aparts, and that 60 second rest burns so bad, I can’t just let my arms hang down, I have to hold on to something and stretch my shoulders out.

Superset 6-Way & Over and Backs (60 sec rest, keep constant tension if you can!)

10s x 10 / 11… 4

10s x 7.5 / 9… 11

10s x 10 / 7… 9… 4

notes:  It is at this point where the burning in my shoulders is so bad, I am fighting failure.  The weights are nothing, but I can’t do 10 6-ways and 20 over and backs to save my life!  I kept failing and needing a second to take the tension off, and most of the time I had to stop because I needed that 60 seconds because my shoulders felt so weak.  But then about 5 seconds into my break, the burning would replace the weakness and I needed to stretch.  I almost needed to start the next set again just to make the burning go away.  You don;t need much weight to kill your shoulders, because this trashed me.

 

After taking 5 minutes to recompose myself, I went on to do my Arm Finisher:  3 bicep exercises for 5 reps each, then dropset the same 3 exercises again, then 3 tricep exercises 5 reps each then dropset the same 3 tricep exercises.  Then go RIGHT back to biceps again, ad nauseum.  Basically a neverending arm gauntlet for 5 rounds.  Zero rest.

Arm Gauntlet:  Twisting Curls/Hammer Curls/Pinwheel Curls, drop weight, repeat —> DB Skullcrushers, 2-Hand Extension, Pronated Kickbacks, drop weight, repeat

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 55 x 5 / 20s x 5 —> END

 

notes: whew!  The shoulder workout pounded my delts into dough.  You could make pizza out of my muscles, and this arm workout put the crust on that pizza.  Again, zero rest, constant repping.  Light weight sure, but by the end, that’s not noticeable.  My triceps could maybe have handled a little more, but in the interest of expediency, these were the dumbbells I could hoard to myself in a busy gym, and even then by the 5th round this guy was making sad faces at me so I let him have my 40 lb and used the 55 lb for the dropset extensions.

I like doing pronated kickbacks because I get a better contraction in my triceps over regular kickbacks.  Everyone is different, this is just what works for me.

post-workout:  20 min LISS elliptical, 70% resistance, 9/10 incline

 

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Happy Canadian Thanksgiving!  In lieu of turkey, I decided to gobble up some gainz!

My tailbone was so sore yesterday I had to take Sunday off.  So I tried to double up on Monday, to mixed results.

Oct 14 Chest/Shoulders/Triceps (3 second negative on all reps, 45 sec b/w sets unless specified otherwise)

Decline Bench Machine
140 x 8
140 x 8
160 x 8
180 x 6 DROP 140 x 5 DROP 100 x 8 DROP 60 x 10

Incline Cable Fly (elbows started bent, arms straightened as weight dropped)
80 x 8
80 x 8
80 x 8
80 x 8 DROP 60 x 6 DROP 40 x 7 DROP 20 x 10

Chest Press Machine
180 x 8
180 x 8
180 x 8
180 x 5 DROP 140 x 3 DROP 100 x 6 DROP 65 x 10

Cable Crossovers
60 x 8
80 x 8
80 x 8 DROP 68 x 4 DROP 54 x 7 DROP 40 x 7

Cable Side Raise (30 sec rest b/w sets)
30 x 10/10
30 x 10/10
30 x 10/10
30 x 10/10

Side Raise Machine
70 x 20 (realized my cadence was off, so bad form)
70 x 12
50 x 10
30 x 13

DB Front Raise
25s x 3
20s x 6
20s x 6
17.5s x 7
17.5s x 8

One-Arm Cable Pushdown (30 sec rest b/w sets)
30 x 10/10
35 x 10/10
40 x 10/10
45 x 10/10

Rear Delt Cable Fly (30 sec rest b/w sets)
50 x 15
50 x 9
40 x 12
40 x 13

Machine Shoulder Press
100 x 10
100 x 6 (stopped when I couldn’t keep myself from arching my back and bringing my chest into it)
100 x 7
100 x 7

Overhead Rope Extension
80 x 15
80 x 11
60 x 14
40 x 17

Skull/Presses (Skullcrusher negative, then CGBP positive movement)
50 x 8
50 x 8
50 x 8
50 x 8 DROP to just regular tempo CBGP presses x 30

notes:  I wanted to try reducing the negatives this week to 3 seconds.  The decision to mix chest and shoulders together was a risky one as my shoulders are pretty weak, so I did all my chest work on cables and machines and tried to save some gas in my shoulders.  Not that it entirely worked…

For the flys and the crossovers, I need to start out with bent elbows – my chest can just do more weight than my elbow joints can take.  I recognize that makes it easier of course.  But as I do dropsets, I straighten out my arms, so I try and make up for it.

When it was time to do shoulders, the cable raises went fine, but after the first set of the machine side raises, I looked at the clock and realized I had totally lost perspective on what a 3 second negative should feel like.  I was counting 123 in my head, but obviously I was losing the plot.  So I watched the second hand on the clock as I did the negatives, and sure enough I ran out of gas QUITE quickly after Rep 8, no matter how much I lowered the weight.  When I moved to the front raises, it was just as bad – my shoulders were DONE.

I gave my shoulders a brief break and did some pushdowns for my triceps instead, before coming back to the RD flys and machine presses, but to no avail.  My shoulders were still fried.

By the time I got to the overhead extensions, the “being fried” part had spread to the rest of me.  I kept dropping the weight and still couldn’t hit all the reps I wanted to.  So I moved to skullcrushers, and picked a light weight and made the movement a little easier – lower as a skullC, then raise it up as a press.  Then on the last set I burned it out with a bunch of rapid presses.

I had briefly flirted with the idea of doing biceps, but I recognized my ass was completely annihilated at that point, so I threw in the towel and went home.

 

If you’re in Canada, how was your Thanksgiving?  Leave a comment!

 

Time to get back on the horse.  I was going to work out on the weekend, I really was!  Then my energy just crashed and I pretty much slept all weekend.  Woops!  So Monday I was determined to get back into it.

Started off Monday with an early morning shoulder workout

Monday AM Shoulders/Calves/Abs (45 sec rest)

warmup – rotator cuff warmup

seated dumbbell shoulder press:  50 x 10; 70 x 10; 100 x 10, 10

side raise machine:  50 x 10; 70 x 10; 100 x 12, 12, 12

standing dumbbell front raise hammergrip:  20 x 10; 50 x 12, 12, 12

cable side raise:  30 x 10 plus 3 heavy negatives, 30 x 10+3, 10+3

widegrip upright rows (30 sec rest):  50 x 15, 15, 15, 15, 15, 15, 15

Superset Leg Press Calf Raises and Roman Chair Knee Raises (no rest, back and forth station to station):  8 plates x 20 calves and 15 abs:  20 & 15, 20 & 15

Cardio 15 min

 

notes:  I haven’t done dumbbell presses in a while but they felt good!  My left shoulder felt real sore on those side raises though.  By the time I was trying to do those heavy negatives, I had nothing left for side delts.  Upright rows felt great!  Shoulders and upper chest and traps are coming along I think, based on what I saw in the mirror.  Not much time after that before work so I did calves and abs with no rest then a short cardio session.  Off to work!

 

After work I headed to the studio for a session with the trainer! Fullbody compound time!

Monday PM Fullbody (45-60 sec rest)

Cardio 10 min warmup

Bench Squats:  185 x 8, 205 x 8, 225 x 8, 8

IMG_2832

Standing Military Press:  95 x 8, 8, 8, 8

IMG_2834

Smith Machine Bench Press: 225 x 5; 205 x 8, 8, 8

the bad form that forced me to drop weight

the bad form that forced me to drop weight

Assisted Pullups (varied grip):  8, 8, 9, 9

Barbell Curls:  65 x 8, 8, 8; 75 x 8

IMG_2840

Ab Roller:  8, 8, 8

notes:  Yay getting better at squats!  Finally 2 wheels!  I feel myself starting to get more comfortable with these, so hopefully the weight will keep climbing.  My form started to get horrible on the bench press, my elbows kept flaring.  This might be a result of all the shoulder work I had been doing today, I was just tired.  So we lowered the weight.  Booooooo, hiss.

 

And that was my double workout day!  Keep grinding those gains out!

 

Finish What You Started

Hey! Sorry I haven’t posted in a while, let me catch you up on my workouts.

Aug 14 and 15 were rest days from the weights.  I did my cardio, I did some twists.  On the Wednesday I went out at lunch with 2 coworkers and showed them a core workout they could do:  I led them through a few rounds of bicycle crunches, stability ball crunches, leg lifts, planks, side planks, windshield wipers, supermans.  They were quite happy!  One of my coworkers told me he had never done resistance training with his legs in his life – he had only ever done upper-body workouts and cardio.  Unsurprisingly, even lifting his straight legs off the ground gave him muscle soreness the next day, haha!  Can’t skip leg day bro.

Aug 16 the Friday I wanted to do calves and abs and shoulders.  So I split it up into the morning and the lunchtime workouts.

Friday am calves and abs

Spin class 60 min

Seated Calf Raises supersetted with roman chair knee raises (no rest, back and forth, starting and ending with calves… calfs??)

seated calf raise 90 x 10 (warmup) 115 x 20, 20, 20, 20, 20

knee raises x 20, 20, 20, 20

twist x 150

notes:  it was a really quick am workout, the spin class took the most time.  I actually wanted to do standing calf raises, but this guy was SORT OF doing sets of 4 or 5, then taking a break ON the machine while surfing the net on his phone, or texting his prom date or flashing his swag or whatever the kids do now-a-days.  I was so glad for the seated machine so I wouldn’t be forced to interact with this cretin.

At lunchtime my 2 coworkers headed out with me.  One of them went off to do his own workout (upper-body naturally, haha), and he occasionally needed me to spot him on bench press, which is coming along nicely for him, I must admit.  The other coworker, I had already showed her all the exercises she needed to do so I patted her on the back and wished her well, but she kept following me around, asking if she could just do whatever I was doing.  FINE!  I guess I don’t mind having a workout buddy at lunchtime, if it keeps her motivated and it gives me a few extra sparks of energy as I spot her, then all the better.

Friday noontime shoulders

superset DB side raises and front raises (60 sec rest b/w supersets starting and ending with side raises)

side raises 20s x 15, 15, 15

alternating front raises 20s x 15, 15

smith machine seated presses (trading sets w coworker) 70 + bar x 10; 110 + bar x 11, 12, 11

reverse pec deck (30 sec rest) 40 x 15, 15; 60 x 15, 15, 15, 15, 15

elliptical 15 min

notes:  I was hoping to do more on the smith machine but they just weren’t up for the challenge that day.  My coworker couldn’t keep up with 7 sets on the pec deck, after 2 sets she said screw this and went off to do cardio, haha!  I joined her after I did all 7.  It’s ok, the rear delts tire out pretty fast.

Saturday I had an EPICCCCCC leg day planned.  As luck would have it, I had a friend join me for this one too!  My friend Jamie, who has her very own blog at

http://missjamiebell.blogspot.ca/

she came to join me.  This was especially welcome, as I find leg days pretty scary still, and nothing like having a female join me because they LOVE leg day!  Even when they hate it they love it, they don’t skip leg day, they embrace it.

The theme of this leg day was ENDURANCE – finish what you started.  Go heavy, go until failure, then KEEP GOING.

Saturday AM leg day

first thing in the morning we headed to the gym for spin followed by weights

10-15 min warmup on the stairmaster

spin 60 min

weights (we rested when we traded sets)

Leg Extensions, 2 warmup sets, single 100 rep drop set, started at 180 and each time I failed I dropped a plate or two and kept going, until I completed all 100 reps.  All told I dropped about 7 times and went from 180 pounds to 90 pounds!

Leg Press, 2 warmup sets, 10 plates for 3 sets of 30 reps – go until failure, rest for 5-10 sec, do as many more as you can, until you hit 30

Standing Leg Curls – straight sets 80 x 20/20, 20/20, 20/20

Hack Squats – 2 warmup sets, 6 plates for 3 sets of 30 reps – go until failure, rest for 5-10 sec, do as many more as you can, until you hit 30

twists x 150

notes:  this workout is simple but brutal.  Not a lot of exercises, but designed to push your endurance and your limits, pushing past failure to hopefully some solid gains.  Done correctly, this exercise GUARANTEES leg DOMS in your future!  And the stairmaster and spin class was a great warmup to get the blood flowing.

I was crab-walking after the leg extensions 100 rep drop set, and by the time I was leaving the gym, my steps were very wobbly.  It’s sunday as I type this, and the early DOMS are upon me (leg DOMS usually hit me worse on Day 2, so I have more to look forward to)

Sunday is a rest day!  Hooray!

How about you?  Did you make it out to the gym this weekend?

Double Workout Day!

I haven’t done a 2 workout day in a while, so I knew this would be draining.  Plus I feel like I am fighting off a bug, so I have been taking extra glutamine today, help keep my immune system fueled.

 

First thing in the morning I walked into the gym at opening for some shoulders!

AM Shoulders (about 60 sec rest)

Smith Machine behind the head shoulder press:  50+bar x 10; 100 x 8, 8, 8

shoulder press machine done with 1 arm:  30 x 10/10; 50 x 10/10, 10/10, 10/10 DROP 30 x 12/12

Superset dumbbell lateral raise from sides with dumbbell lateral raises starting from behind back:  (40×16/20×15) x 3 sets

dumbbell shrugs: 120 x 10; 200 x 20, 20, 20

cable reverse fly (30 sec rest) 33 x 10; 55 x 15, 15, 15, 15, 15, 15, 15

 

notes:  the theme for this workout was “shoulder movements I find awkward or that I need to do to build up my weak spots”.  Once my arm breaks the plane of my body going from lateral to slightly behind me lateral, that’s when my shoulder sprain and rotator cuff come together in a really messed up way… so these were light weight exercises I did to test out the weak parts of my ROM.  Well, except for shrugs, those were just fun 🙂

 

It was awkward but important in terms of building up the weak parts of my shoulder, so I did it slowly and carefully and I think it came out alright!

 

Then I went to work.  When I was at work, I took a coworker out at lunch and showed her some chest and tricep exercises (and we did some ab and core work too).  She admitted to me that if it wasn’t for me, she would NEVER be using free weights or even body weights, she would just do a quick around the world tour of the gym machines, and even that she hadn’t done in a long time.  She would NEVER think of grabbing dumbbells and trying to bench press them!

When you build up confidence in the gym, you owe it to the world to help other people out.  Bro science gets a bad rap, at the core of it is people trying to help other people get in a good workout.  I would like to think my guidance is pretty solid, and if nothing else, it will help her build confidence to use all the choices available to her at the gym!

 

After work, I headed to the studio for my second workout:  a fullbody session with Leslie!

Fullbody weights (about 60 sec rest)

20 min cardio warmup

Barbell Squat to Bench (just tap the bench with your butt) 135 x 8, 155 x 8, 175 x 8, 185 x 8

IMG_2727

Smith Machine Bench Press:  140+bar x 8, 150 x 8, 160 x 8, 8

IMG_2732

Band Assisted Pullups (varied grip)  8, 8, 8, 8

IMG_2735

Standing Military Press:  45 x 8; 65 x 8; 75 x 8, 8

IMG_2737

Barbell Bicep Curls:  75 x 10, 8, 7, 8

IMG_2741

Ab Roller:  2 sets of 12

 

notes:  workout felt good!  Squats I am happy I got some time in practising them, I feel I would like to become much more confident about my form with those, so I can build up my strength.  Bench press felt good, pullups (though assisted) felt good, shoulder press was a little weak, not surprising considering I did them this morning.

 

And that was my day!  I was in the gym like 3 times all told.  That’s dedication!  How about you?  Did you make it to the gym today?

Circuit Thursday

Sorry! Been away for a few days, just being lazy with the posting.

Got up this morning, went to the gym to break in a new upper-body circuit-style routine from the trainer.  Time to torch some calories!

Upper-Body Pull Circuit

Circuit 1 (30 sec b/w sets)

widegrip cable row & “21s” ez bar curl & upright row to press

180×12 & 60×7/7/7 & 60×9

180×12 & 60×7/7/4 & 60×8

180×12 & 60×7/7/5 & 40×10

Elliptical for 2 min

notes:  if you don’t know what 21’s are, it’s a bicep curl with half range reps followed by full range reps.  Look them up! They are fun.  I am not used to giant sets, so it hit me hard right off and I got real tired.  I couldn’t get through the upright row to press combo at the end, and on the second time through I had to split the row and the press into 2 movements, so due to fatigue, on set 3 I dropped the weight and I was still tired!  Did 2 min of cardio to keep the heart rate up while I waited for the next circuit to begin.

Circuit 2 (30 sec b/w sets)

straight pulldowns & alternating DB curls & DB lat raises

60×12 & 30s x 12 & 20s x9

60×12 & 30s x 12 & 20s x 11

60×12 & 30s x 12 & 20s x 9

Elliptical for 2 min

notes:  I have horrible form on DB lat raises, I just have an easier time with the machine, so I went light weight on these and tried to keep my arms straight and stopped when I felt I couldn’t keep my form in check any more (hands kept drifting higher than the elbows).  Fuck it, next time I use the machine!

Circuit 3 (30 sec rest b/w sets)

assisted pullups & incline DB curls & incline DB front raises

widegripx12 & 25s x 12 & 20s x 12

underhandx12 & 25s x 12 & 20s x 12

hammergripx12 & 25s x 12 & 20s x 12

Elliptical for 20 min

notes:  pullups felt easy!  I think the weight loss has made a HUGE difference on my performance!  When I do hammergrip, I leaned back and pulled the bar to my chest, so I could hit the lower back.  Light weight on the front raises as well, noticing a trend… not only that I have weakass shoulders, but that my energy dips rather low by the end of these giant set/circuits.  Something to keep in mind for next time.

Finished off with more cardio, then rushed off to work!  Took slightly over an hour, nice and dirty, in and out!

How about you?  Any good workouts?

Good Friday Workout

Good Friday!  Day off work!  How do I celebrate?  9 am legs and shoulders workout!

It wasn’t that bad, I went to sleep at about 8 pm the night before, so I was well rested.  Had a scoop of Musclepharm Assault (BLUE pwo I am trying, this detail will be important later).  But on the other hand, I have been feeling off my game for a couple of days, so I needed to touch base with my trainer again and get a dose of positivity.  This is what trainers are great for, sometimes you just NEED the support, you feed off their positivity.  I don’t like to rely on other people, but I would be lying if I didn’t admit that Leslie has been a huge help.  Thanks Les!

For this workout, since time was at a premium, we decided to try staggering the sets like I suggested a few days ago – set of legs then a set of shoulders, back and forth, twinning the exercises off with each other to save time.  My legs will rest while I work my shoulders, and vice versa.

 

Legs & Shoulders (staggered sets, as little rest as possible)

squats & seated shoulder press:  155 x 15, 15, 10, 12; 80 x 15, 15, 15, 13

IMG_2124

IMG_2126

leg extensions & cable lateral raises:  130 x 12, 150 x 12, 160, x 12, 170 x 12; 30 x 12/12, 12/12, 12/12

IMG_2128

IMG_2133

stiff-leg deadlifts & reverse cable flys:  155 x 12, 12, 12; 60 x 12, 12, 12

IMG_2137

IMG_2138

lying leg curl & dumbbell shrugs:  75 x 15, 15, 15, 15; 150 x 15, 15, 15, 15

IMG_2140

IMG_2141

 

notes:

This workout was MUCH faster.  We were under an hour EASY.  It was grueling though.  Staggering the compounds is harder than staggering the isolations.  I think Leslie enjoyed the fast-paced nature of it though.  My Achilles tendon is still sore though, so we skipped the calf raises (I have a long spin ride on Saturday, and I wanted to save up for that), and to save on my forearms, we did some knee raises in the Roman chair instead.

my forearms say thanks!

my forearms say thanks!

I felt uncomfortable during the squats.  I don’t think I went low enough, I also just sort of quit during the 3rd and 4th set.  I am still relatively new to them, they feel awkward and put me in an uncomfortable place, but I just have to keep throwing myself into that exercise, and when I get comfortable with the movement, I can start to excel.  It just didn’t happen today.  It’s not even the weight, I have a theory that I could up that weight to 185 or higher and my reps would look about the same.  I just have a mental block to work on.

We kept going heavier on the extensions, I don’t think I have hit the ceiling on that particular machine yet.  The lat raises felt MUCH stronger than on Monday.  It was at about this time that I was cruising on the preworkout, so when I busted out the Lion’s Face, it looked like I had eaten a Smurf.

Assault on Smurftown!

Assault on Smurftown!

I am also VERY happy about those leg curls.  This was the first time I think I have done all 4 sets without a spot, so a new best for me!  It took weeks but it was worth it.

All in all, a great workout.  Feels like I am back on track.  How about you?  Any good workouts this long weekend?

 

Monday.  And Leg Day.  With this variable schedule, it was bound to happen.  Every once in a while the dice come up snake eyes, and you just gotta deal with it.

By Monday, I mean that waking up at 5 am hurt hard.  I went to the gym for some 6 am spin class with Andrea.  That’s ok, it was Monday morning for Andrea too, she tripped over her own words about 8 or 9 times during the class.  It’s all good, spin instructors are people too 🙂  I found myself a spot in the back row, which was a mistake, as these 2 dudes in their mid 40s sat in front of me, who look like they went shopping for gym clothes together and did I mention they look totally alike?  Not all their fault, darn white people, so hard to tell them apart!

Their total brothers from different mothers vibe aside, sitting behind them was rough, as they had some horrible gas!  It was like a bike ride through Chernobyl!  I’m real glad you had a giant broccoli omelet for breakfast dude, but every time you stand out of your bike seat, you immerse me in your hot farts.  I think Andrea noticed that my concentration was off, I wasn’t keeping my core tight and speeding up my feet, more like I was twisting from side to side while exhaling violently through my nostrils.

Otherwise, it was alright.  My right knee, which has been semi-regularly stiff, has caused some related pains:  now my right achilles tendon is stiff.  I think its throwing my mechanics off.  Maybe the acupressure dude can work on that (I renewed my sessions with him, 10 sessions of blistering pain)

 

After spin I headed to work.  And saved up my energy for a session with Leslie.

 

Showed up, ready to hit it!

Legs and Shoulders:  (30 sec rest b/w all sets)

45 degree Leg Press:  410 + sled x 15, 15, 15, 15

8 plates, 2 quarter plates

8 plates, 2 quarter plates

Lunges:  holding 2 x 45 lb kettlebells:  10, 10, 10 (ten each leg)

IMG_2105

Stiff Legged Deadlift:  135 x 12, 12; 155 x 12

IMG_2109

Prone Leg Curls:  75 x 15, 15, 15, 15

obligatory butt shot!

obligatory butt shot!

smith machine military press:  50 + bar x 15; 70 + bar x 15, 15, 15

IMG_2112

cable lat raise:  20 x 12/12; 30 x 12/12, 12/12

ugh, close your mouth, idiot

ugh, close your mouth, idiot

reverse cable fly:  40 x 12; 60 x 12, 12

IMG_2118

hanging knee raises:  10, 13

standing bodyweight calf raises:  90, 90, 90, 90

 

notes:  crap! I realized I forgot to do trap work.  I was going to do upright rows…. grrr… this is a tough workout to pack into an hour.  As it is, the knee raises and calf raises I did on my own, after my session with Les had ended.

The SLDL’s were too easy, so Les added weight on the last set.  Good! Form getting better!

As for the leg curls, I was only able to get through all reps with a little helping pull from the trainer.  Looks like 75 pounds for 4 sets of 15 with reduced rest is going to be a major hill for me to conquer.  Been stuck at 75 forever!

Using the smith machine for the shoulder presses actually worked really well.  Need I mention how great it feels not to have to sling those GD dumbbells off the floor and onto my shoulders???  I love you smith machine.

 

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

 

Oh yeah, let’s close this out with a quick shout-out to my trainer Leslie, just weeks away from her figure competition!  In her honour, I attempted to do a pose-off.

IMG_2120

 

Eat your heart out.

Lunchtime Workout

Wednesday morning I woke up at the customary time, humped down to the gym.

Took in a 6 am spin class, got my cardio on.  All the while, I was debating if I would rather do legs or shoulders in the morning, then do the other one at lunch.  As I got off the bike, my sore hams and glutes made me think ok let’s do shoulders now.

Morning Shoulders: (30 sec rest b/w all sets)

one hour spin class

db shoulder press:  80 x 15, 15, 15, 12

one arm cable side lat raise:   30 x 10/12, 10/10, 7/9

reverse pec deck:  60 x 12, 12, 12

db shrugs:  150 x 15, 15, 15, 15

notes:  The cable raises were tough! My left shoulder was tired as heck.  Some dude was on the cables fit for reverse flyes, so I hopped in the pec deck backwards and used that.

I went to go shrug dumbbells, and some guy was using the 70s I wanted to use.  So I grabbed the 75s and used those.  He looked at me, walked away for a bit, then came back and shrugged with the 80s.  That’s all well and good, but by the time he was starting his Set 2, I was already done Set 4.  I roll my eyes at the one-up-manship.  Just do the work – get in, do it, get out.

Work today was a special day!  I convinced a coworker to try out a different gym with me!  It was a gym in another one of our office buildings, a building I go to rarely, with a gym I have never visited.  My coworker had not been to the gym in 3 months, and had not eaten all morning, so I could tell he was going to be a wuss today, haha.  He wanted to do chest.  I was gearing up to do legs.  So we shook hands and went our separate ways within this gym.  It was a small gym, cardio machines overlooking the busy street with tinted one way glass.  A scattering of machines.  Dumbbell rack, a bench, smith machine, some cables.  It was small, but I can’t deny they packed a decent selection in there.  I had been thinking of squats, but they had no squat rack.  I could have squatted in the Smith machine, but I think someone was doing incline bench there.  So 45 degree leg press for me instead.

Noontime Legs:  (30 sec rest b/w all sets)

45 degree leg press:  360 + sled x 15, 15, 15, 15

leg extension machine:  195 x 12, 12, 12, 9

stiff leg deadlift:  135 x 12, 12, 7

prone leg curl:  75 x 15, 15; 90 x 15; 105 x 15

standing bodyweight calf raises:  90, 90, 90, 90

notes:  I got 18 sets done in an hour!  Sweet!  For the SLDL, I grab the barbell off the bench press and found an empty spot and did it there.  My last set was messed up by my coworker, who got bored and wanted to chat in the middle of a set, so whatever, haha.  I will get to redo the SLDLs soon enough.  Prone leg curls were easy on this machine, so I played around with the weight so I could hit the right tension.

As I started the workout, the tops of my hams felt kinda sore.  And by the end, my upper hams and my glutes were seizing up!  I was so sore I couldn’t walk right all afternoon.  It wasn’t just the legs workout on Sunday and Wednesday, I also had acupressure on Monday, and he cranked on my legs a bit.  So sore!!

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

Legs and Shoulders day is the biggest day.  It takes the longest, super grueling.  Usually legs can fill a workout just fine all on their own, but I like quarantining shoulders off from the other days so I can keep them under observation.  But when it’s legs and shoulders day, it’s like a meal and a half.

I rested up on Saturday and headed out Sunday morning to get some iron action.  I did 18 working sets of legs (7 single leg type presses, 7 sets of pulls, 4 sets of calves), and THEN headed off to do a Spin class to finish my legs off, THEN went to go do shoulders (10 sets, minus the rear delt flys I did Friday), THEN some abs to finish me off.  Killer! 2 hours and 15 min of work!

Legs & Shoulders: (30 sec rest b/w sets, unless otherwise noted)

single leg presses: (back and forth leg to leg, no rest)  270 x 15/15, 15/15, 15/15, 15/15

lunges w dumbbells:  90 lbs x 8/8, 8/8, 8/8

stiff leg DL:  125 x 12, 12, 12

seated leg curls:  210 x 15, 15, 15, 13

standing bodyweight calf raises:  85, 85, 85, 85

SPIN – 60 min

machine shoulder press:  100 x 15, 15, 10, 9

machine lat raise:  60 x 12, 12, 12

cable upright row:  90 x 12, 100 x 12, 110 x 12

hanging knee raises:  8, 7, 5

notes:  ahhh I hate lunges.  seated leg curls felt hard!  possibly because single leg presses, lunges and the SLDL already hit my hams, hahaha.

Finishing the legs off with Spin seemed like a good idea at the time.  It was a tough class!  I wanted to stop, vomit and run away about 15 min in to the class, lol.  Even more dire:  I wasn’t sure which of those 3 I wanted to do first… But after about 40 min the pain went away and it felt REALLY GOOD.  It turned out to be an awesome class.

Shoulders were good.  My front delts didn’t feel any pain, but were sort of tired.  I didn’t crush that weight.  I think the reason is I am gunshy about getting aggressive during shoulder work, I don’t get intense because I am always observing how it feels.  The sprain still has me a little timid, one year later.  My form last week on the lat raises with db’s was crap, so this week I used a machine to help with my form.  It worked well!

Traps were strong though.  Ab work was good, I could have done more but my grip was burning on those hangs!  I had to blow on my palms in between sets, friction burns from the rubber grips.  I need to either get gloves, or develop some sweet calluses!  Protect my palms!

And how about you?  Any good workouts today?