Tag Archive: supermans


March 30, 2015

I had to make a presentation across town in the afternoon (thank you Moore’s for having a suit sale!), so I ended up being late to the studio for my apt with the trainer. my own fault. had to cut most of the workout out.

Push Press (short rest)

65 x 8
95 x 8
115 x 8
135 x 7
135 x 8

notes: I suck at these, so I am still just doing weight I could strict press, lol.

Abs

hanging knee raises x 10 then Bicycle Crunches on the bosu x 20 … 2 sets of that
V-Ups x 12 then side planks for w/e the F number of seconds then a bunch of Supermans… 3 sets of that

post-workout LISS on the elliptical

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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.

Rocktober Roundup

Haven’t posted in a bit!  Not for lack of activity, just so tired I pass out when I come home 🙂

Tuesday I showed up for another session with Leslie:

2 min warmup with the battle ropes.  I have always seen people use the big ropes, but never got to play myself, so a first for me!

not me, but I was THIS cool too

Then we got on the straps.  It’s kind of like TRX, but I think that is a brand name, so let’s just call it straps 🙂  I did some pushups off them, my feet against the wall, probably deeper than 45 degree angle pushups?  Still technically easier than a regular pushup, but again a first time for me!  Fun.

3 sets of 12 pushups

Then we headed to the vertical leg press machine.  Again, a first time for me!  I have been on various leg press machines, sleds, hack squats, etc, but this version is a lot more compact.

I did a set of 12 with 270 pounds, but we realized that was too light, so I did 2 more sets with 360 pounds.  My legs were still sore from Monday, so I wasn’t entirely happy with my range of motion on these, I felt I went a little shallow and could have worked harder.  Food for thought.

Then we went for some lat pulldowns.  They had 2 cables but no seat, so I did them on the floor with my feet braced against the machine.  It felt quite comfortable, actually.  First set was like 160 x 12, but that was way light so we did 2 more sets 220 x 12

Then we went to go do some hamstring curls off a stability ball.  Sort of like a short bridge, but harder 🙂  3 sets of 12

such a flattering shot of my gut, haha

I debated using this shot since it highlights the belly so much, but I decided to keep it real for you guys!  See the sweat on my arms?  Working hard!

Keeping up the upper body/lower body pattern, then we went for some lateral raises.  I asked to go light on this one so Leslie could check out my form.  Lateral raises are one of those exercises where light and correct is much better than heavy and full of swing.  Leslie made some adjustments to my form, did some shoulder packing and kept the weights to the side of my thighs instead of in front of me.

So the weight was weak, but next time I will go heavier.  10 lb dumbbells, 3 sets of 15

Then some tricep pushdowns with the rope, which is nice because then I can pull it past my legs and hit the triceps a little more.  Felt super light, but I kept it controlled and slow.  Hopefully more next time, my triceps laugh at these weights.

60 x 12, 70 x 12, 80 x 12

Then we went for some Supermans for my back.  I did 12 with my hands under my shoulders (like a Locust in Yoga), 12 with my arms straight out in front (like Superman would do), then 12 with my fingers laced behind my head (like if Superman went to jail).

prisoner supermans

See the sweat on my back?  See the sweat on the floor where my arms have been?  What, you think this is a game?!  Shit is real, son!  I am here to workout.

Then we did some planks.  3 of them, about a minute each.  Leslie kept telling me to go on my knees and then off my knees, which on some level does make it easier, but I think she wanted to correct my form for how I was flexing my back.

And that was Tuesday!

Wednesday I was supposed to do cardio but I was so sore and tired from Monday and Tuesday that I slept in in the morning, came home after work, took a nap, woke up, ate food, then went to bed early, lol.  Wednesday was a day off I guess, I was wiped!

Thursday I had an appt with Leslie, but I had an appt conflict, caused by the upcoming Thanksgiving weekend.  Leslie couldn’t reschedule for Friday, as she was headed out of town for the long weekend.  So Thursday night, when I was free, I went to the gym for some late-night cardio.  One hour on the elliptical, resistance 75%, incline 9.  At around the 40 min mark, my hands and feet were going numb, lol.  It was weird.

Friday (today) I was still sore in my quads and abs to some extent, so right after work I went for a deep tissue massage.  She spent 40 min on my legs, 20 min on my upper body, and her feedback was that she could easily have spent the whole hour on my legs, lol.  Lots of deep knots in my calves, and my hamstrings were pretty tight.

After the massage, I went to the gym for another late night session.  With Leslie away, I could pick my own routine, hooray!  I didn’t feel like I had worked my arms much, and I felt bad about my form from Monday, so I decided tonight I would do both a volume arm workout, and keep form strict.  I figured I wouldn’t exhaust them like I would with heavy weights, but I would get a solid pump.

So light weights, slow with good form, full and deep range of motion (all the way down, squeeze at the top), lots of working sets.  4 exercises, 2 for tricep, 2 for bicep, 6 sets each, 24 working sets.  About 90 sec between each set and each exercise, it would take an hour if I stayed focused and didn’t screw around.

Volume Arm Workout

Dumbbell Skullcrushers:  25s x 10, x 10, x 10, x 10, x 10, x 10

2 hand dumbbell extension:  50 x 10, x 10, x 10, x 10, x 10, x 10

Preacher curls:  50 lbs x 10, x 10, x 10, x 10, x 10, x 10

Seated Alternating Twisting Curls:  30s x 10, x 10, x 10, x 10, x 10, x 10

I was feeling good, so I then did some assisted chinups but my biceps were tired and my grip was tired, so I only did a set of 6, a set of 4, then a set of 5

then I did another hour of cardio on the elliptical, cranked up the tunes on the ipod, the hour flew by!

So that was the last 4 days.  What a long entry!!