Tag Archive: tendonitis


Saturday Back and Biceps

I slept in, yay Saturday!  I had to run some errands before the gym, so no time for Spin.  I brought my TRX kit with me, and met briefly with a trainer friend of mine; he took a look at it to see if it was working, and he gave me some good pointers.  Thanks Terry!

OK, hammer time!

Back & Biceps:  (30 sec rest b/w sets)

warm-up rows with TRX

widegrip pulldowns:  180 x 15, 15, 15, 15

t-bar row:  90 x 12, 12, 12

bent over one hand db row:  (no rest, back and forth hand to hand) 70 x 12/12, 12/12, 8/8

machine hyperextension:  285 x 12, 12, 12

spider curls:  (minimal rest, back and forth hand to hand) 30 x 15/15, 15/15, 15/15, 15/15

incline curls:  60 x 12, 10, 8

EZ bar curls:  75 x 3, 4 ***

closegrip cable curls:  120 x 12, 10, 8

widegrip curl machine DROPSET:  120 x 8, 100 x 6, 80 x 4+1 slow neg, 60 x 6 + 1 slow neg

elliptical – 30 min, 70% resistance, incline 9

notes:  again, my energy seemed to drop off fast.  The pulldowns and spiders were up first, and I could dig deep and grind those out, but the tank was depleted for every movement that followed.  Oh well.  I AM very happy that I had a breakthrough on the pulldowns, those were a long time coming.  Even though this man and woman were crowding me having a moronic conversation and semi-flirting with each other.  Scatter, useless creatures!!

The gym has a brand-new t-bar row machine, so I tried it out.  I couldn’t figure out how to adjust the pad, I don’t know if you even can adjust it, and I am tall, so it was a little too short for me.  I kept the weight light, and just got used to the machine.  The weight will go up asap.  A side effect of my whole chest hanging off the t-bar row pad while I did rows was that my low back got DAMN tired, and I just ran out of strength during the bent over db rows.  After those db rows I was pouring sweat and had a sore lower back, so for my hyperextensions, I just used the machine.  It’s easier.

Spider curls went great, I really dug deep.  I think I did slightly better on the inclines too, so that is good.  When I went to curl the EZ bar, I felt tendonitis flare up in my left forearm again… So I tried it twice, then gave up.  I went over to the cables and busted out a bunch at closegrip, then I went to the curl machine and widened my grip and did a drop set.  My biceps were smoked!  I could barely move the weight by the end, so on the last 2 drops I did a slow negative at the end, just closed my eyes and held it in place as long as I could.

Jumped on the elliptical and burned a bunch of calories.  I have the acupressure guy on Monday, I will offer up my forearms on the altar of massage pain, for sure.

 

And then I went down to the GNC because they were having a sale.  I was on the hunt for cheap protein.  I don’t know how much you guys pay for protein, but if I can find an isolate (since I am going low carb) for under a dollar a scoop, then I am happy.  I found some good deals, I ended up buying about 10 lbs of isolate for about 50 cents a scoop, so I am set for a while!!

I don’t just drink protein shakes, no no no!  I eat lots of steak, chicken, bacon, carrots, cauliflower, celery.  Last weekend I cooked up a batch of chili to last me through the week.  Check it out!

doesn't that look good?!

doesn’t that look good?!

 

I make it with  a bunch of lean ground beef, black beans, tomatoes, onions, mushrooms, green pepper, garlic, then slow cook it for hours.  Pretty simple, pretty healthy, lots of spices!

 

How about you?  Any good workouts lately?

Bruised up

Woke up this morning to find bruises all over my left arm, thanks to the acupressure dude, lol!

left arm

left arm

 

As you can see in the picture (though upside down), there is a large bruise on the outside of my left bicep.  And it’s not the only one.  Thanks acupressure dude!  Now the whole world knows I belong to you, haha!

Woke up a touch late, rushed to the gym.  The plan was to do shoulders, then 7 am spin, then go to work, then slip away at lunch to do a leg workout.  Well, it didn’t go exactly as planned.

First things first, morning shoulders

shoulders (30 sec rest b/w sets)

smith machine military presses:  70 lbs + bar x 15, 15, 15, 15

lat raise machine:  70 x 12, 12, 12

reverse cable fly:  77 x 12, 12, 12

rope face pulls:  72 x 12, 12, 12

cable upright rows:  110 x 12, 12, 12

 

notes:  I realized that time had slipped away from me and I had missed the start of the spin class!  woops!  So I did some cardio on the elliptical instead:  30 min of 55% bw resistance, incline 9.

Everything felt pretty good this morning, so I decided to add in some face pulls, and get some extra work in on my rotator cuff.  The weights look so weird on those flys and face pulls because the plates were in kilograms, and I am converting back to pounds for y’all.

Only thing about the upright rows is I felt the tendonitis in my left forearm flare a bit when I set the weight down at the end of the set.  Ugh, so weird.  But everything felt good, ready to go heavier across the board.

 

When I was at work, first day back after the long weekend, I soon realized there would be no lunchtime workout.  Everything was just TOO hectic.  So I had no choice but to put my legs workout right after work, aka the busiest time of day at the busy-ass Goodlife gym.  But there I was.  Time for legs at 5:30 pm!

 

Legs (30 sec rest b/w sets)

45 degree leg press:  (plus whatever the sled weighs)  90 x 10; 180 x 10; 270 x 10; 360 x 10; 450 x 15, 15, 15, 15

stationary lunges:  carrying 45 lb dumbbells x 12, 12, 12 (each leg)

seated leg curls:  150 x 15, 15; 165 x 15; 180 x 15, 15, 15, 15

standing bodyweight calf raises:  90, 90, 90 90

prone leg raises:  20, 20, 20

 

notes:  Say what I will about the masseuse abuse, everything he squeezed to death was performing better the next day!  My calves felt loose and ready for anything!  After legs, I did more cardio:  30 min, 55%, incline 9.

I saw the squat racks were super busy.  There was a waiting line.  But nobody was messing with the 45 degree leg press.  So I camped out there, as you can see I did 4 warm-up sets before the 4 working sets, which worked out really well actually.

The gym was SO busy, there was no room to do walking lunges without tripping over people, and I am not that coordinated at walking lunges, I can’t handle the hecticness.  So I just did them stationary, raising up and down on the same leg for each set.

As for stiff-legged deadlifts, no racks or bars were free.  I saw the Smith machine was free, so I tried to do SLDL’s on them.  It DID NOT WORK, I ended up just feeling it in my lower back because I couldn’t keep the bar close to me as I bent over (it was stuck on a track after all).  So after 2 awkward-feeling sets, I gave up.  Noone was messing with the seated leg curl machines, so I did like 7 sets on that instead.  Those felt pretty good.

Given the pain in my forearm, I decided against hanging knee raises, and just did ab work on the ground instead.  Worked fine.

 

Given the evening workout, no time for yoga, sorry!  But I did cardio twice today, AND weights twice today, so it’s all good.  Got the work in.

 

How about you?  Any good workouts today?