Tag Archive: teres major


Late-night workout

Tuesday, the day just got away from me.  Supplement shopping, food cooking, food prep, general tiredness.  I thought I could slip away at lunch during work for a workout, but it just wasn’t possible.  So now here it was in the evening, ate my dinner, more food cooked, deciding workout or no?  This time I chose to hold nothing back, and went to the gym.

8 pm crowd is definitely a different crowd than 5 pm crowd.  Less chatty, more get in, get it done, get out.  A sober crowd.  No older gentleman, they tend to be in bed by 8, hahaha.  Now, 6 am crowd?  Lots of older dudes.  8 pm crowd?  Night owls and desperate people, like me 🙂

My main worry was that I would be too ramped up to get a decent night’s sleep when I got back home.  But the work had to get done, and I either let it slip by a day, or take it head-on, inconvenience and all.

Chest & Back:

Lying T-Bar Row (30-45 sec rest) 70 x 12, 90 x 12, 135 x 10, 10, 10, 10

Widegrip Pulldowns (30 sec rest) 120 x 10, 135 x 10, 150 x 10, 165 x 10, 180 x 10, 195 x 10, 210 x 10, 225 x 5, 5

closegrip row 100s set:  30, rest 70, 30, rest 40, 25, rest 15, 15

flat smith press (30 sec rest) (weight does not include bar) 50 x 10, 100 x 6, 140 x 10, 10, 7, 5

incline db fly (30 sec rest) 50s x 12, 12, 12

flat db press (30 sec rest) 70s x 10, 8, 7, 5

cable crossovers (30 sec rest) 100 x 12, 121 x 12, 143 x 12, 165 x 10, 9

notes:  I wasn’t so strict about the sets tonight.  My plan was to see how my Teres (shoulderblade) felt, test out different weight, and keep doing sets until I felt ready to move on.  T-Bar rows felt good at 3 plates so I kept doing them until I instinctively wanted to walk away, which was after 4 sets at that weight, ha.  Widegrip pulldowns felt good, I started light and kept climbing until I couldn’t do 10 reps with control, and then stayed at that weight.  In the end it was 9 sets of that.  Closegrip rows I would do reps until the Teres felt sore.  So it was a light workout for that area specifically, and decided to only do one 100s set, not two as per usual.  Chest work felt fine on the Teres, but my pecs just got wore out, haha.  I went lighter on the flys because the weight I wanted was taken, so I just went slow with the 50s, and held it at the bottom for a sec or two to get a stretch.  By the time it was time for flat db press, I was tired as heck, so my reps kept slipping.  Cable crossovers felt good though, I kept my arms straight and worked my way up like I did with the pulldowns.

And you know what my reward was?  I looked in the mirror at the gym and saw a completely different person than the one I knew for years.  Someone leaner, meaner, committed and focused.

How about you?  Any good workouts?

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Start of Week 4

After the good news on Friday, I began to think ahead to Week 4 – how can I do things better than Week 3?  It may sound crazy, but this challenge only runs until the end of July, just a few weeks left!!

Luckily, my trainer is of the same mindset as me.  She prepared a new diet plan for me (thanks Les!) which will take me into the realm of carb cycling… I already cycled carbs a bit when I was having cheat days, but this time no cheat days only high and low carb days.  For more info on carb cycling, why don’t you check out my trainers blog??  Lots of good info!

http://getfitwithles.wordpress.com/2013/07/06/carb-cycling-what-it-is-and-how-it-works/

I need to stock up on groceries and supps, so I will have to start it on Wednesday.  But looking forward to it!

 

I had been icing my Teres Major lots, so Sunday I wanted to do some shoulders, test the wings out.  Arms and Shoulders.

Sunday Workout:

Machine Lat Raises (30 sec rest) 90 x 8, 8, 8, 8, 8, 8, 8, 7

Tricep Giant Set (60 sec rest b/w giant sets)  Closegrip Smith Machine Press & Skullcrushers & French Press

A.  110×12 & 50×12 & 50×12  B.  110×12 & 50×12 & 50×5  C.  110×12 & 50×12 & 50×7

Cardio Break – Spin Class

Bicep Giant Set (60 sec rest b/w giant sets) Fat Hammer Curls & EZ Bar Preacher & Reverse Preachers

A.  35×12 & 50×12 & 50×12  B.  35×12 & 50×12 & 50×7  C.  35×12 & 50×12 & 50×8

Rope Face Pulls (10 sec rest) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Cable Upright Rows (30 sec rest) 115 x 12, 12, 12

 

Notes:  Once again, the tricep giant set as originally planned is impossible to execute in that gym, so I had to improvise.  People just love that cable machine, if you walk away from it for 30 seconds, someone WILL jump in.  Doesn’t matter if its 6 am or 6 pm, not gonna happen, you either camp there or move on.

I got to the gym late, so once I was done lat raises and triceps, I had to run off to Spin class.  Which went fine, my usual craziness on the flat races.  Then the rest after spin class.

Biceps I decided to improvise because I wanted to isolate my biceps so I could avoid pulling on my scapula like last week.  Hammer curls (not across the body ones) felt fine so I kept those in but made them first, and then did the other 2 sets on the preacher bench so I could zero in on the biceps.  Worked well enough.  Always be ready to improvise instead of giving up.

I then tried out the shoulder exercises I knew had a good chance of irritating my teres major.  I did face pulls first, and sure enough I didn’t feel it while doing it, but I sure felt tight in the teres after I stopped.  So I decided no rear delt flys for me today (sacrilege!!! I love those).  I also wasn’t sure how shrugs would feel without my trainer watching my form, so I did some upright rows instead as a consolation.

And that was my workout!  Not bad for an injured man!  How was your Sunday?  Any good workouts?