Tag Archive: sit ups

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


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


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


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


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





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



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




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



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





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.




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?

Happy Canada Day!

While most people had a long weekend of relaxation and festivities, which is totally cool, I had set my own agenda.  On Holiday Monday, I went down to the gym to workout. Legs, Shoulders, Abs, cardio


Leg Press (10 sec rest) 260 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Glute Machine (30 sec rest) (think of it like kicking back with a single leg like a donkey) 80 x 6/6, 6/6, 6/6, 6/6, 6/6, 6/6

Superset Leg Extensions and Bodyweight Bootstrappers:  (60 sec rest) 160×20,BWx15, Four Sets

Superset Prone Leg Curls and Stability Ball Leg Curls (45 sec rest) 90×20,BWx15, Four Sets


Seated Smith shoulder presses (30 sec rest) warmup, 100 x 10, 10, 10, 10

bb front raises (30 sec rest) 60 x 7; 50 x 10, 10, 10

Arnold presses (30 sec rest) 60 x 15, 15, 15

Superset Seated DB Rear Delt Flys and Face Pulls (45 sec rest) 40×12, 70×12, Three Sets


Giant Set (45 sec rest) Stability Ball Foot to Hand Passes and one arm sit ups and static extended side plank:  15,15 each side, 15 sec each side, Three Sets

Cardio:  20 min on the elliptical, kept my heart rate in the “Fat Burning Zone” the whole time (65% of MHR).

notes: first time trying that glute machine, was kinda cool!  Beats the hell out of lunges, hahaha.  I know it will never replace lunges, but it was a fun diversion.

I had grand designs of also doing an arm session, but I was so destroyed after shoulders (which went really well, by the way, improvement across the board over last week) that I decided to get abs done asap and then bust out some cardio.

How was your day?  Did you workout and party?  Or just one?

Rocquatober the 1st

So me using the term Rocktober yesterday was a big hit 🙂  But then I saw someome advertising a “drink only water” challenge this month, and they called it Aquatober.  So what do you think?  I joined that too.  October will be a month of rocking it out with the personal trainer, taking all challenges… and drinking only water.  Thus, Rocquatober!

So, apparently over the weekend, I grew some kind of evil cyst in my left front shoulder.  Perhaps not coincidentally, this is where my sprain was.  Coincidence?  What is a cyst?  It’s basically just a closed sac with weird crap inside.  They can happen all over and inside your body.  It is very possible the sprain caused some fluid blockage, and it resulted in a cyst in my anterior delt.  I am not a doctor, and I don’t get to see mine until next week, but it seems like a cyst to me.  The doctor will probably open it up, drain it, try and remove the sac as well, and that will probably be the end of it.  Over the weekend though, it just flared up quite bad, got big, red, sore.

a little sore, mostly due to the pressure it is causing

I became a little worried this would affect my workout.  I warned my Trainer, and waited to see if it would get too tight during the workout.

So I showed up a little early for the workout, and waited for the door to open.  Eager to start!

The plan for today was a fullbody workout.  In a fit of mercy, Leslie took pity on me (maybe to observe my shoulder), and she kiboshed the circuit training in favour of just doing the exercises in 3 sets, with about a minute of rest between each.

A.  5 minutes warmup on the elliptical machine

B.  dumbbell chest press:  60s x 12, 12, 12

Apparently, this drew appreciative comments from the trainer and the client to my right.  I hated to break it to them, but I can go heavier 🙂  Fat man strong!  So I tried to focus on form, and see how my shoulder felt – it was getting a little tired by the end, so I think it was a good weight to play with.

C.  Squats against the wall (exercise ball behind my back), using 40 lb DBs, 3 sets of 12

I was real worried doing this that I was going to pop the ball, hahaha, so I tried not to lean on the ball and use my core more.  This tired me out a LOT faster, lol.

D.  1 arm bent over dumbbell rows:  40 lbs x 12, 60s x 12, 12

We quickly realized 40s weren’t going to cut it, so we went heavier.  The weight felt good, had some good strain towards the end.

As a plus, when I use the heavy weight, my trainer has to drag them around, from the rack over to me!  Lots of grunts and duck walking.  I think that is a fair trade, I’m the one who has to push and pull them over and over 🙂

E.  Step-ups with dumbbells – 20s x 12 (each leg), 30s x 12, 12 (each leg)

Again, we decided to go heavier.  These wore me out!  All exercises involving me hauling my bulk around are a quick way to burn through my energy.  But that’s good, this is where I NEEEED to put in the work, it will burn the most calories and my core needs the work.  After every set, I wobbled over to the chair to sit down.  This marked the beginning of the end of my endurance, haha.

Sensing the nadir of my workout was fast approaching, Leslie cut out 2 exercises (triceps and hamstrings).  We probably would have run out of time anyways, we only had an hour.

F.  Bicep Curls:  standing, both arms together 40s x 10; then seated 35s x 10, then 30s x 10

This one I had to run my big mouth, and talk about how much I USED to do.  So she put me to the test, and my form was horrid.  So she kept lowering the weight.  Embarassing.  I feel I still owe Leslie one good bicep workout.  My biceps owe that dumbbell rack one vicious ass-beating.  Mark my words.  Part of it may have been how low my energy had sunk and how beat up I felt,.  Excuses excuses.

G.  Abs – full situps: middle, to the right, to the left – 10,10,10 / 8,8,8 / 6,6,6

These consumed the remainder of my energy.  I started to whine about my sore tailbone, and while that is true, my tailbone took more of the weight because my abs were running out of gas.  By the end I was grunting without shame.  Oh well, these were just the first of many unflattering grunts to come.

Here is a pic of me, doing yoga ab stretches between sets

Suptobattakonasana.  Don’t front, you know you all LOVE to do that in the middle of a tough yoga class.  Feels SO good.


After that, I lay on the floor for a few minutes, then dragged my butt to the showers.  Their showers are huge!  I could write my memoirs in there.  My feet were dragging hard!  I think it took me 20 minutes to shower and get changed.

I am at home now, worn out, but happy.  My biceps and chest are all, “we could have done more!” but the rest of me yells “shut up!”

Looks like I have another session tomorrow!  Oh crap!