Tag Archive: spin


Cut Day 29

Dang, has it already been a month?

In the morning I went to a 45 min Spin class, got my cardio in. Left Spin, grabbed some lunch, came home, took a nap, then headed out in the afternoon for my workout.

warm-up: nada

High Bar Squats (Romaleos, SBDs)

75 x 5 (narrow stance, ATG, 3 min rest)
130 x 5
180 x 3
205 x 2 (switch to medium stance and parallel)
230 x 1 (belt on)

256.5 x 6 @RPE8,5

245 x 6 @RPE8
245 x 6 @RPE8.5
245 x 6 @RPE9

notes: Right away during the warmup, I realized my knees were still beat up from Spin that morning, so I took long rests from the start to help my knees warmup. But they felt sore the whole time, so I called it after backoff set #3.

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
125 x 3
140 x 2
160 x 1

177.5 x 6 @RPE8.5 (sleeves on, change to paused reps, increased rest to 3 min)

165 x 6 @RPE<8
165 x 6 @RPE<8
165 x 6 @RPE<8
165 x 6 @RPE<8
165 x 6 @RPE<8

notes: Shoulder was still a little sore at the start, but by the backoff sets it had loosened up some.

Deadlift (barefoot)

95 x 5 (minimal rest, conventional grip)
160 x 5
225 x 3
260 x 2 (change to crossgrip)
290 x 1 (belt on, rest went up to 3 min)

322.5 x 6 @RPE8

315 x 6 @RPE8
315 x 6 @RPE8.5
315 x 6 @RPE8
315 x 6 @RPE8
315 x 6 @RPE8

notes: Back was feeling really good so I just kept going. The weight felt light and smooth today.

In the future I might try to squeeze in the weights session before the Spin class, if I don’t mind getting up early on a Sunday.

Cut Day 22

Christmas present for myself – bro day

I borrowed a John Meadows workout (not stealing this and selling it John, please no cease and desist orders. Don’t shut down mah internet!). But I added on a little extra at the front end, because I know my trainer would want me to do 8 movements and not 6 Anyhoo, Meadows workouts rock, so may as well make my free day as awesome as possible.

Another thing my trainer wants me to do is rebuild my House of Cardio’s, so I signed up for a spin class. Spin first, Arms after.

Cardio: Spin class, 45 min of work, HIIT, intervals, hills, standing climbs, seated climbs, straight on races, lots of fun times. I haven’t done one in a while, so I am sure my legs will be tired, plus glutes, plus a sore buttbone. Nary a hot chick to be seen, what a pity. OK, to be fair, I sat in FRONT of the hot chicks and stuck my butt in THEIR face. Merry Christmas.

Preacher Curl Machine (keep full ROM, 60 sec of rest b/w sets)

50 x 8
70 x 8
90 x 8
90 x 8
90 x 8

Standing DB Curls (use Fat Gripz, keep hands supinated, 3 sec negative on each rep, 60 sec rest)

10s x 15
15s x 15
30s x 6
30s x 6
30s x 6

notes: could have maybe gone heavier, but with slow negs, it can be hard to guesstimate your weight off the start. Haven’t used the Fat Gripz in a while, welcome back!

EZ Bar Curls (Fat Gripz, 60s rest)

75 x 8
75 x 7
75 x 5
75 x 6, REST 20, 4 reps, REST 10, 2.5 reps

notes: I started to fade fast on this one, damn you Fat Gripz. I could have done some sloppy ones, but I wanted every rep to be correct and controlled, no lean back. On the last set, I would set it down, rest a little but, try to pump out a few more. Bar Curls are always tough on me, really makes the tendinitis flare, but I don’t think it will get me this time.

Standing DB Hammer Curls (60s rest)

40s x 8 reps, 8 partials
40s x 8 reps, 3 partials
40s x 8 reps, 7 partials

notes: by partials, it means just bring it up as close to halfway as you can, chit, even a handful of inches feels like hell at that point. I was just focusing on getting those full reps out, and had so little left for the partials. Forearms were fried, biceps were done.

Tricep Pushdown Machine (preacher style setup, 60 s rest)

50 x 8
70 x 8
90 x 8
100 x 8
110 x 8

Superset Rope Pushdowns and Pronated DB Kickbacks (spread the rope at the bottom and flex for 1 second each rep; kickbacks your palm stays pronated the whole time)

90 x 10 / 20s x 6
100 x 10 / 20s x 6
100 x 10 / 25s x 6
100 x 10 / 25s x 6

notes: 100 was the sweet spot for pushdowns, flexing for 1 second at peak contraction felt like murder! To the Mountain Dog’s credit, I like pronated kickbacks way more than neutral grip, I feel the squeeze much more in the triceps.

Decline Skullcrushers w/ Cambered Bar (put on the elbow sleeves, 60s rest)

60 x 15
60 x 15
60 x 15

notes: kept these tight and controlled, doing that on a bar is much easier than dumbbells, but it gets harder on the elbow so I used the sleeves.

I was thinking of doing Ab work after this, but I had passed the 2 hour mark and felt wrecked! Packed up my crap and went home.

Hope everyone has had a good weekend!

13/27 Extra Chest

 

Yay, a rest day!  Oh look, weights!  Don’t mind if I do…

 

In honour of all my fellow buff dudes trapped in fat men bodies rocking out the iron… here is a video of men in fat suits rocking out 🙂

 

I wanted some chest work that minimized leg drive, so I stayed away from the barbell.

 

DB Bench Press (2 min rest)

40s x 20

50s x 15

60s x 10

70s x 6

80s x 6

90s x 4

80s x 6

70s x 6

60s x 10

50s x 15

40s x 20

 

notes:  yes, 11 sets 🙂

 

Machine Press (60 sec rest)

150 x 12

165 x 12

180 x 10

 

Cable Crossovers (60 sec rest)

121 x 15

143 x 12

143 x 12

 

notes:  was able to get 17 sets done in about 50 min, so time for cardio!

 

post-workout cardio:  60 min Spin class

 

7/27 Deload Chest

Man, I miss caffeine!  Needed to stay occupied today.

Went for a Spin class, did that for an hour.  Not much to say, stand-in teacher today, did not like her.  Bad cues.

After Spin, decided to do some more.  Please remember, it’s Deload week, so no heavy sets, just light stuff, stay active but no strain.

Pre-Workout:  60 min Spin

Bench Press

Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

105 x 5 / o&b

 

Assistance

Cable Crossovers (30 sec rest)

77 x 10

77 x 10

77 x 10

Overhead Press (30 sec rest)

55 x 5

55 x 5

55 x 5

Assisted Pullups (assisted for 1/3 BW, 30 sec rest, alternating grips)

8 Widegrip

10 Underhand grip

6 Hammergrip

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 12

115 x 12

Preacher Curl Machine (30 sec rest)

50 x 15

50 x 15

50 x 15

Pull Aparts (heavy resistance band, 20 sec rest only, 1 sec hold at peak contraction, constant tension)

15, 12, 12

Cycle 2 Week 3 Arms

My routine might be changing up very soon!  Enjoy the familiarity while it lasts 🙂

 

No workout buddy this time, ah well

 

Superset V-Bar Pushdowns and Cambered Bar Curls  (about 45-60s rest, follow each curl set with partials out of the bottom ROM)

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 6P

notes:  Upped the weight this week!  Got real tough on the curls!

 

Superset Hammer Curls and Pronated Kickbacks (about 45s rest; for hammer curls, do 8 full ROM then 8 partials out of bottom of ROM)

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

notes:  Upped the weight on these as well.  Felt great!

 

Superset Skullcrushers and Preacher Curls  (45s rest)

65 x 10 / 65 x 10

65 x 10 / 65 x 10

65 x 10 / 65 x 10

65 x 10 / 65 x 10

notes:  And I dropped the weight on these.  And went back to the bar for skullcrushers.  Preachers still tough!

 post-workout:  60 min Spin class!  Great cardio blast to top things off.

Week 3 Arms Weekend

I did a spin session with a friend on Saturday and a spin session with a friend on Sunday.  After Sunday spin I went and did a quick arm session.  I don’t know what it is, but I keep feeling isolated and disconnected.  Everytime I try to reach out and be friendly, I feel like I overreached.  Nothing is adding up right now, things are just not clicking at all.  The grace is gone right now.  I feel like I am about to fight with people constantly.  To borrow from my last post, maybe the sheep needs to sleep for a while, he isn’t appropriate at the moment.

 

Arms

 

Superset Rope Pushdowns & 1.5 ROM Closegrip Cable Curls  (hands stay together on pushdowns, curls are a full rep then a half rep out of the bottom, 45 sec rest b/w supersets)

110 x 15 / 80 x 10(1.5)

110 x 15 / 90 x 10(1.5)

110 x 15 / 90 x 10(1.5)

110 x 15 / 90 x 10(1.5)

 

Superset Across the Body DB Hammer Curls & Roman Salute Cable Tricep Extensions (45 sec rest, for extensions, bring fist across body to chest, then straighten arm.  after extensions reps, do partials out of bottom ROM)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

 

Superset Incline Skullcrushers & Slow Neg Preacher Curls  (45 sec rest, slight skullcrusher incline, bring skullcrushers down past head, 3 second negative on the preacher curls)

65 x 12 / 55 x 8

65 x 12 / 55 x 8

65 x 12 / 55 x 8

65 x 12 / 55 x 8

 

Week 2 Arm Assistance

Bring on the slow pump!

Pure pump day! My arms respond well to this stuff, so I knew I would be in for some swell.

I also wanted to burn some calories, so I got in some aggressive cardio beforehand – 2 Spin classes back to back, 2 hours of intervals with varying resistance. Plus the scenery Since the cardio was so long, I saved most of the preworkout routine for right after cardio, let it percolate for 30 min, then hit Arms.

Arm Pump

pre-workout cardio 2 hours Spin

Superset Rope Pushdowns and Standing Slow Neg DB Curls (45 sec rest b/w supersets, no twisting of the arms, 3 second negative on every curl)

110 x 13 (spreading hands apart at bottom) / 25s x 15
100 x 15 (spread hands) / 25s x 15
100 x 15 (hands stay together) / 25s x 15
110 x 15 (hands together) / 25s x 15

notes: I spread my hands apart to both sides of my body at the bottom of my pushdows at the start, but then as the sets wear on and I get tired, I keep my hands together and pump the rep out, making sure to maintain full ROM – biceps touch forearms at the top, straighten out arms and flex triceps at the bottom.

110 was too heavy on the first set of pushdowns, so I dropped the weight, but brought it back up by the 4th set.

By the 3rd set, the slow neg curls were wearing me out! Took a rest-pause during the 3rd set, and had to set the DBs down for a second on the 4th set. But I made sure I got every rep done.

the pump was rocking on these! I would split up my 45 seconds between each superset like this: 30 secs twisting and flexing my arms, then when the pump would get too intense, spend 10 or so seconds shaking them loose again, haha. My new arm vein friends came out to play again.

Superset Cambered Bar Curls and Slow Neg Bench dips (45 sec rest, feet elevated on dips)

80 x 8 / 8 dips
80 x 8 / 8
80 x 8 / 8
80 x 8 / 8

notes: Went a little better than last week. Feet-elevated dips feel chitty on my shoulder, but slow negs kept me from snapping my chit up.

Pump pain faded a bit, but I think it brought some size in.

Superset Decline Skullcrushers & DB Hammer Curls (slight decline, 45 second rest)

65 x 15 / 35s x 15
65 x 15 / 35s x 15
65 x 15 / 35s x 15
65 x 15 / 35s x 15

notes: Went up in weight this week. Devoted decline bench was busy, so I put 2 nickel plates under a flat bench and used that. Feels harder with a shallower decline! Had to take a few RPs during the last 2 sets of hammer curls. The pump was out of control! Had to bend over to brush the hair out of my face! Arms would not bend, HAHA!

Ya, the pump was on. Both tightness and size. Where are the lady-friends during these arm workouts?? they need to partake of this gun show, for real.

Cut Day 61, Chest, Back

Woke up and was in the gym at opening at 6 AM for a Spin class, fasted.  Poured my guts out in the class, went to work, started chowing on the carbs.

AM Cardio 60 min Fasted Spin Class

From the morning onwards, I could FEEL like I was fighting off a bug.  Like I realized the candle had been burning at both ends.  Sometimes the virus sneaks up on you.  So I kept the carbs flowing today (lucky coincidence), and will remove the protein only day until I shake this feeling (of being spread too THIN).  So I will alternate between high fat days and high carb days for a little while.  And keep working out as long as I can.

I didn’t know how my system was going to hold out for QBM Legs, so I switched it out for a Chest and Back workout.  Well, mostly Back, but I wanted to test out my new Slingshot!  Did a bit of chest for fun.

Warm Up 5 min elliptical

Bench Press w/ Slingshot (30 sec rest)

135 x 20
185 x 9
185 x 9

notes:  tried out different grips, goofed around

Push Ups w/ Slingshot

didn’t really keep count, just banged them out until my trainer started screaming at my sagging core
3 sets of those

The Slingshot was different, I am used to going widegrip, and this really makes me pull my hands in.  If I go widegrip, I can’t bring the bar down to my chest, sling won’t stretch that far.  If I go narrow grip, it just isn’t what I am used to, so much more triceps.  Will def play around with it more though.  LOVE it for pushups, I always screw up my shoulder on those.

Bent Over BB Rows (30 sec rest)

155 x 15
155 x 12
155 x 10

notes: I really WANTED to go heavier!  But my trainer wouldn’t let me until she was happy I had aced the form on EVERY rep (including not using my arms), which I couldn’t do, although she was happy with the third set (I went thumbless, which helped).  So she kept me at 155, BOO.  Oh well, major form day, good contractions.

Bent Over 1 Arm DB Rows (supporting knee forward, 30-45 sec rest)

50 x 8/8
70 x 8/8
100 x 15/15

IMG_3852

notes: I wanted to push the weight on these, so she let me whip out the 100s for the end, and I did an all out set.  But she made me stop when I was “turning” to rotate my core around on the pull.  Damn!  Wanted 20 a side.

Underhand Pulldowns (30 sec rest)

110 x 12
130 x 12
140 x 12
150 x 12

IMG_3857

notes: These weights are deceptive, this machine is stiff as FUKKKKK.  But my trainer was happy with my form at least (going thumbless helped).

Standing Wide High Rows (30 sec rest)

60 x 15
100 x 15
120 x 15
160 x 15
200 x 12

IMG_3861

notes: Bonus for getting in extra core work doing it standing, lol.

Straight Arm Pulldowns  (30 sec rest)

80 x 15
100 x 15
100 x 15
100 x 15

These felt really good for once.

Core

Circuit:  Plank 60 sec, Bicycle Crunches 15/15, Supermans for a long ASS time.  Did that twice, then we were out of time on our session.

Gonna dress warm, crank the heat up, get some good food in, sleep in, and TRY to be ready to attack the gym again tomorrow.

Arms, Cut Day 26

Jan 31 – Arms

I hit 60 min of Spin in the morning, getting in that 6 AM cardio before work!

After work met up with the Trainer for some Arm work.  Wore the Curls for the Girls shirt!  You are welcome.

Superset Seated DB Curls and DB skullcrushers (45 s rest b/w Ssets)

30s x 12 / 25s x 12
35s x 12 / 30s x 12
35s x 12 / 30s x 12
35s x 12 / 30s x 12
IMG_3449

IMG_3456

notes:  the skullcrushers were feeling good, the elbow was feeling good, so I pushed the weight up a bit.

Superset EZ Bar Curls and Rope Pushdowns (45 s rest b/w Ssets)

70 x 12 / 100 x 12
70 x 12 / 110 x 12
70 x 12 / 110 x 12
70 x 12 / 110 x 12
IMG_3465

IMG_3468

notes:  held the pushdowns at the full contraction for a second for an extra squeeze.

Superset Incline Hammer Curls and 2 Arm DB Extension (45 s rest b/w Ssets)

25s x 12 / 65 x 12
25s x 12 / 65 x 12
25s x 12 / 65 x 12
25s x 12 / 65 x 12

IMG_3480

IMG_3487

notes:  booo, prefer the 1 arm extensions

Superset Cable Curls and Straight Bar Pushdowns (45 s rest b/w Ssets)

100 x 12 / 140 x 12
100 x 12 / 150 x 12
100 x 12 / 160 x 12
100 x 12 / 150 x 12

IMG_3494

IMG_3499
notes:  hard for me to hit the closegrip without a cambered bar and we were using a straight bar, so I kept it shoulder width kinda.

We didn’t have time for the dropset finisher, but I was satisfied with the work done.

Looking forward to Leg Day tomorrow!

Arms, Cut Day 14

Jan 19 – Arms

Woke up relatively early for a weekend, friend texted me asking if I wanted to do a Spin class, so I decided I had time to slip some arm work in first.

I figured I had about 45 min or less, so I lowered the rest periods from last week, dropped the weight and went for the burn!

Superset seated DB curls and DB skullcrushers (30 sec rest after each superset)
30s x 12 / 20s x 12
30s x 12 / 20s x 12
30s x 12 / 20s x 12
30s x 12 / 20s x 12

Superset EZ bar curls and straight bar pushdowns (30 sec rest)
60 x 12 / 127.5 x 12
60 x 12 / 127.5 x 12
60 x 12 / 127.5 x 12
60 x 12 / 127.5 x 12

Superset incline curls and one arm DB extensions (30 sec rest)
25s x 12 / 20 x 12/12
25s x 12 / 20 x 12/12
25s x 12 / 20 x 12/12
25s x 12 / 20 x 12/12

notes:  Best part about putting this exercise 3rd?  Looking at that sweet tricep pump in the mirror, ROFL!  Might have caught some ‘mirin going on from a fem I know competes (or I might have been imagining it, lol)

Superset closegrip cable curls and rope pushdowns (30 sec rest)
90 x 12 / 90 x 12
90 x 12 / 90 x 12
100 x 12 / 100 x 12
100 x 12 / 100 x 8+4

notes:  Getting tired, so I would pump 10 reps out of the curls as quick as possible, then do 2 slow ones.  For the last set of the pushdowns, I had to stop for a few seconds and catch my breath, then I finished the set.

Finisher:  standing alt DB curl dropset and bench dips
50s x 8 DROP 40s x 6 DROP 30s x 6 DROP 20s x 5  then 30 bench dips

notes:  Running out of time so I pumped out 30 quick dips through the mid-ROM then took off for spin.

post-work cardio  Did a 60 min Spin class.  Pretty full, lots of stuff to do and look at.  I was already ramped up, so it didn’t feel too taxing.

Afterwards I went shopping, picked up some Quest bars, PB2, psyllium fibre, etc.  Right after that I realized I hadn’t eaten yet!  Blood sugar dropped I felt dizzy, so I ducked into the ubiquitous Ottawa shawarma restaurant for some beef and chicken.  (Seriously, there is like 1 every block in this city)  Beef, chicken, salad, hummus, bread, rice, potatoes

IMG_3338

Just a hardworking fast-paced workout!

Some of my workout music for your time.