Tag Archive: side plank


Cut Day 2

The name of the game is burn calories, stop being a fluffygoat, become a leangoat.

warmup: foam rolled IT bands, Adductors, Piriformis; back roll to V sit; prone spinal twists; passive low back releases (about 10-15 min)

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

20s x 24 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

Row Machine 60 seconds

REST 2 MIN

notes: Walking side planks meaning go from plank to side plank to plank to side plank, etc

Circuit 2

Exercise Ball Ham Curls to 1 Arm Rows to Weighted Reverse Crunches

12 curls / 60 x 12 per side / 10 lbs x 12

REST 30-60s

12 curls / 8 plates x 12 per side / 10 lbs x 12

REST 30-60s

20 curls / 8 plates x 15 per side / 10 lbs x 15

Row Machine 60 seconds

REST 2 MIN

notes: We realized DB Rows are not heavy enough for me so we switched to the cable machine. Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Side Lunges to Seated Cable Rows to Weighted Core Twists

12 per side / 12 plates x 15 / 4 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

Row Machine 60 seconds

notes: Side Lunges too easy, so we slung a barbell on my shoulders. Core twists were done by hooking a nightstick looking thing up to the cable pulley.

Post-Workout:
– 5 min of yoga stretches (Cobra, Sphinx, cat/cow, Dragon, ham stretches, Pigeon, Childs Pose)
– 10 min LISS on the Elliptical

Overall, not bad! This was a relatively easy test, a dip into the waters to see how chitty my conditioning has gotten. Not horrible, but clearly I need a lot of work!

We were so into the workout, we forgot to take pics and measure my weight! sorry brahs, maybe Friday?

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Beat up and tired

Worn out!  Bombed out and depleted.  Sore low back, sore shoulder, massive leg soreness developing, energy stores were ok though.  I decided I needed to get the blood moving and stay active.  And so that means… double workout day!  Who doesn’t love going to the gym twice?

First thing in the morning I headed down to the gym to blast the triceps

Monday AM triceps and calves (60 sec rest)

V-Bar Pushdown:  90 x 10 warmup

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

As you can see, still doing the triple drop sets.  V-Bar pushdowns are fun because you can usually go a bit heavier, so I put it in first to wake the arms up.  Heavy weight early off gets the hormones flowing.  Unlike a regular pushdown where the elbows stay pinned to my sides, with the v-bar I hover over it and push it straight down, hence the higher weight.

Closegrip Bench Press:  45 x 10; 65 x 10 warmup

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

I wanted to use the Smith Machine, but it was taken, so regular barbell for me.  Drop sets with plates can be a pain in the butt when you’re by yourself, it ends up being a rest for 10 seconds while you shuffle the plates around.  So I tried to pick weights that were easy to trade around, nothing too crazy.  Both of these felt light bench and v-bar, but that’s probably because I normally do it after chest when my triceps are tired.  Today they were fresh, and the weights felt light (well, heavy, but lots of gas in the tank so no big deal)

Overhead Rope Extension:  40 x 10; 60 x 10 warmup

90 x 12 DROP 70 x 12 DROP 50 x 12 DROP 40 x 12

90 x 12 DROP 70 x 9 DROP 50 x 9 DROP 40 x 12

90 x 12 DROP 70 x 8 DROP 50 x 12 DROP 40 x 12

By now the triceps were getting fatigued, but I like the overhead extension, it really hits the long head of the tricep nicely, so I don’t mind this as a finisher.  Just stand up straight, keep your upper arms still, and drop the rope behind your head and squeeze it back up.

 

I decided to do some calves.

Standing Calf Raise (30 second rest)

295 x 20, 20, 20, 20, 20, 20, 15

This was FST-7 inspired (its a training system), so I kept the rest low and repped it out.  The standing machine is nice because you can drop your heels below parallel and really stretch the muscle out before you contract it and push the weight up; keeping the reps slow and goin down low!.  By set 7 my calves were smoking tired and I couldn’t get all 20 done.  My calves can take a beating, but this one got the best of them!

I ran out of time for any cardio, I had to head to work.  This would set the focus for workout 2

 

After work I headed to the studip to train with Les.  Empty studio!  After a quick conference, Les decided we would do some shoulders and biceps then just work on abs forever and ever and ever.  More core in store!

Monday PM Core (45 sec rest b/w sets)

Elliptical 20 min warmup

Standing Military Press:  75 x 8; 85 x 8, 12; 95 x 8

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Believe it or not, this also warms up the core a bit.  You need it to keep the bar steady over your head and to keep your body straight.

Cable Curls:  110 x 8, 8, 8; 130 x 8

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I have a bit of tendinitis in my right forearm, so cable curls are always easier on my joint pain for some reason.

Superset:  Scissor Kicks x 20 and Reaching Crunches x 25 and Bent Knee Hip Raises x 10 – 3 sets

don't I look happy? nice legs though

don’t I look happy? nice legs though

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ya, using the hands a bit

ya, using the hands a bit

 

Half-Kneeling Canoe Twists (using rope):  40 x 12/12; 70 x 12/12, 12/12

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don’t use your arm strength, keep the raised knee steady, try to twist with the abs! Its like paddling a canoe, sort of.

 

Superset:  Kettlebell Side Raises 50 x 15/15 and Elevated Side Plank Pulses x 12/12  3 sets of that

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I put on a brave face but I really was tired!

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

So much food!

Monday morning, ugh.

Got up for some fasted cardio, a spin class with Andrea.  Attendance was sparse, I guess a lot of people were smarter than me!  Some of the people beside me were pretty sluggish as well, it almost made me feel like a jackass pedalling so hard when they were barely pedalling. (cue 5 min pause in typing as I look for scene from movie Knocked Up, fails)

 

After work I had a big night planned:  Legs, then grocery shopping.  Showed up to the studio, time for a leg workout with the trainer!  Teres still tight, maybe no barbell squats while my shoulder is less than mobile.  Plan B!

Legs & Abs:

Leg Press (10 sec rest) 320 x 10, 10, 10, 10, 10, 10, 10, 10; 365 x 10; 410 x 10

Step-Back Lunge (30 sec rest) 60 x 6/6; 70 x 6/6; 80 x 6/6, 6/6, 6/6, 6/6

using kettlebells, and a sliding pad under back foot

using kettlebells, and a sliding pad under back foot

Superset leg extensions and bootstrappers (30-60 sec rest) 160×20,BWx15  4 sets

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bootstrappers

bootstrappers

Superset:  Lying Leg curls and Stability Ball Curls (30-45 sec rest) 70×20,BWx15 3 sets; 80×20,BWx15 1 set

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Abs Giant Set (45 sec rest) stability ball pass & one arm sit ups & extended side plank  15 & 15 each side & 15sec each side; Second Set 15 & 15 lb DB 15 reps each side & 15 sec each side

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As you can see, I was drenched in sweat!  Hard work!  After the workout I walked down to the nearby grocery store to stock up for my new diet plan.  Dragged it home, loaded up my fridge and cupboards.  It’s too much food!!  My fridge is overflowing.  Check it out.

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This is for 1 person.  For the week.  It’s kind of a trip because I am used to having nothing in the fridge and nothing in the cupboards, honestly.  I would live off takeout.  So all this stuff is pretty crazy.  I have this nagging worry about eating it all before it goes bad.  And then there is the constant prep, bleh.  I still have to go supp shopping, and buy a bunch more containers, then throw a bunch of meals together in advance.

 

And that was my day.  How’s it going with you?

Thursday night I played some more with the TRX.

 

Chest/Tri:

press x 5, clock press x 10 (each side), flyes x 15, tricep press x 10, reverse grip tricep press x 10

rest about 60 sec, REPEAT two more times

notes:  I was getting a nice pump in the triceps near the end, especially if I lowered myself deep into it before pressing back up.  I realized I had interpreted clock press wrong, it is supposed to be press with one arm, fly with the other, so that’s how I did it here.  My big issue was that the straps kept SLIPPING.  It is nervous work to lean on something with your whole weight without knowing when it will give out on you.  Obviously something needs to be fixed with the “barrel lock adjusters”, they are not catching and the shortened strap keep slipping forward. (they are the things near the handle that you have to tilt to lengthen the strap back out)

 

core:  torso rotation x 10 (each side), rest 15 sec, REPEAT

TRX crunch x 10, extended side plank 30 sec (each side), REST 60 sec, REPEAT

TRX pike x 10, TRX mountain climber x 10 (per leg), REST 60 sec, REPEAT

prone straight leg raises x 20, 20

 

notes:  Core was TOUGH!  Torso rotations are easy to cheat on, you have to keep your arms straight or you start to pull with your back.  My elbows were starting to bend, so I found it tough.

I decided to do normal side planks, side planks on the TRX are super awkward, and I just wanted to work on my side planks, instead of wobbling around like a crazy man 🙂

I was no superathlete on the pikes either.  I kept my legs straight and just lifted my butt straight up, but it didn’t go so high as to make me look like a V, more like a heartbeat on a monitor, haha.  I didn’t do a full set of mountain climbers on the second round, my feet got tangled up and I just said screw it and stopped, haha.

Then I did leg raises, but I slipped my hands under the small of my back to make it easier so I could get more reps out.  I noticed that it was creating a space between my lower back and the ground, so whenever I lifted my legs up, my back fat made a “raspberry” sound against the rubber mat.  Very flattering, haha!  As a guy, I found this deeply amusing 🙂

 

I was super sweaty after all of this, took a shower, and am typing this out.  Off to bed then back to work before I know it!  See you later!