Tag Archive: tanning

Work up headed to the gym for some shoulders and cardio before work.

AM workout:

lat raises (30 sec rest) 80 x 8, 8, 8, 8, 8, 8, 8, 8

rope face pulls (10 sec rest) 70 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

cable rear delt fly (10 sec rest) 33 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

db shrugs (30 sec rest) 200 x 10, 10, 10, 10

cardio:  lateral elliptical 25 min, variable resistance, angle 8

notes:  the cables were crowded, so I couldn’t grab both cables for reverse flys, so I grabbed just one of them for face pulls, and sure enough the other guy got grumpy and left quick.  It goes to reinforce my theory that some people hang out at that cable station in the back corner just to be isolated.  Whenever I enter their bubble they lose interest.  I don’t ask to sub in with them, just by being colocated they are all of a sudden done.  guess they were never that serious.

Funny, the face pulls felt easier than usual, and then when I shifted to flys I realized it was because I did them in the reverse order of normal.  So the flys felt EXTRA hard.  Even light weight was no joke with that volume.


Then I went to work, grabbed a 6 min lie down in the tan bed at lunch.

After work headed to the studio for a special Thursday session with the trainer (she is out of town for the long weekend).  Weighed me… down only 1 pound, dammit!  Not spectacular, compared to previous weeks.  I guess my body is adapting to the new routine and I am gonna have to shock it into new loss.  Still, have lost a lot so far, lost inches all over too!

tan still working itself out

tan still working itself out

for once you can see my shoulder, hooray!

for once you can see my shoulder, hooray!

still plenty of back fat, injured shoulder hangs low

still plenty of back fat, injured shoulder hangs low


Then it was on to legs and abs!

PM workout:

bench bb squats 225 x 10, 7; 205 x 10, 10


kettlebell step ups (30 sec rest) 80 x 10/10, 10/10, 10/10

instead of lunges

instead of lunges

lying leg curls (30 sec rest) 95 x 15, 15, 15, 15


static extended plank (30 sec rest) 45 sec, 45, 45


stability ball crunches (30 sec rest) 25, 25, 25, 25

bicycle crunches (30 sec rest) 30, 30, 30


notes:  ugh, this workout, will go down in infamy.  During the first set of back squats on the last rep, I “stapled” myself.  I got pinned at the bottom by the bar.  I just gave out.  Thankfully I was going to a bench, so all it did was pin me to the bench.  But my trainer was starting to freak out because the bar was too heavy for her to lift off me.  so I was stuck there.  No way out.

OK, 2 ways out.  Shrug it off me and lunge forward.  Or push it back up, from a dead stop on the bench with a back hunch.  I chose to push up, and complete the last rep.

That rattled me a lot, kinda the trainer too.  We ended up messing around with the cage set up a lot, and I went cold a bit.  BUT.  Big but.  I still did 3 more sets.  Set 2 felt tough and I was starting to go by rep 7.  So we dropped the weight by 20 pounds, and I kept going.

I chalk that up as mental toughness.  You get your butt kicked, you just fail hard,  you get up and dust yourself off and keep going.  So I didn’t give up.  But I won’t lie, the intensity was totally gone, I was shaken, but undeterred.

My foot was sore from a chronic health issue I had, so we exchanged lunges for stepups.  Which I hate quite a bit also, so it was a fair trade.  I got through the rest of the workout, but that crapfest at the start plus the weigh in ate up a lot of time, so we had to cut leg exercises out AND I still had to do ab work on my own.

On one hand, I am proud of losing weight, losing inches.  I am proud I was tough enough to salvage my workout and not give up.  But on some level, I am pissed about that fail.  I am pissed I had to drop weight on an exercise I ALREADY do with a pitifully low weight.  I am mad my core is so weak it failed me on squats.  And you know what?  Being mad is ok too.  Being competitive will keep you going during the tough times.

And tomorrow it starts all over again.

Happy Fathers Day!

My dad lives far away so I can’t treat him to a breakfast buffet with a neverending steamer tray of bacon or anything like that, so I am grateful for the time I get with him, and wish everyone and their Dads a real good day!

However, Dad wouldn’t want me to be a lightweight, so I headed down to the gym.  Normally I like Spin on Sundays, but I had done Spin 2 days in a row so I decided to switch it up a bit.

Back Day:

widegrip pulldowns:  (30 sec rest)  warmup x 2; 210 x 12, 12, 12, 8

close underhand pulldowns:  (30 sec rest)  195 x 12, 9, 9, 8

t-bar rows: (30 sec rest)  115 x 12, 10, 10, 10

one hand dumbbell rows:  (30 sec rest) 70 x 6/6, 6/6, 6/6, 6/6, 6/6, 6/6

weighted hyperextensions: (minimal rest) bodyweight x 12, 30 x 12, 60 x 12

cardio:  30 min elliptical LISS, 55% resistance, incline 9


notes:  Workout went much better!!  I think I am starting to get used to this diet, I had energy throughout.  I didn’t go crazy, I didn’t go to failure, I wanted to pace myself and see what my energy was like from start to finish.  So when I felt my form start to go, then I stopped.  Overall though much stronger than last week!

In particular the db rows felt too light.  I need to go heavier with those for sure (form was no problem throughout).

After it all, I wanted a little sun, but it was raining, so I decided to treat myself to a tanning session.  I have never tanned before!  At least, not in a place, I typically tan incidentally from whatever I am doing outside.  First time is free at my gym, so I scooped that up.  I kept the time modest for my first time, it felt too short probably.  Oh well, will go back again and try to build some colour up.  It has been a pretty dreary and overcast June here in Ottawa.

Competition officially starts tomorrow!  I am so ready!  How about you?  Any good workouts today?