Tag Archive: walking lunges


Cut Day 16

The lack of sleep was kicking my butt all day, I was drifting through work like Homer Simpson driving home on a field of pillows. Just felt soft and squishy like a piece of cake all through the workout session, intensity negative 12. But I still did the workout. F it. in the butt.

I don’t care if I’m dying and on fire with radioactive herpes… my excuses can blow me… with a mouthful of birthday cake and a santa claus hat on. I ain’t skipping my workout.

warmup: foam rolled my IT bands, adductors, piriformis, then had a nap on the floor, lol

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Pulsing Side Planks

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

35s x 20 / 13 plates x 12 / 12 Pulses each side

ROW 2 min

Circuit 2

SLDL to Bent Over Row to Ab Rollouts

135 x 12 / 135 x 10 / 12 rollouts

Row 1 min

135 x 12 / 135 x 12 / 12 rollouts

Row 1 min

135 x 12 / 135 x 12 / 12 rollouts

Row 1 min

notes: Changing it up a bit from last week.

Hamstring Curls on Exercise Ball (30-60 sec rest)

20, 20, 20

Weighted Reverse Crunches (lift hips in the air, hold MB between knees, rest 30-60 sec)

12 lbs x 12, 12, 12

post-workout 15 min LISS on elliptical

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Cut Day 9

Back to it.

warmup: played with my blackberry, haha

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

25s x 20 / 12 plates x 12 / 20 Side Planks

REST 30-60s

25s x 20 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 20 / 12 plates x 12 / 20 Side Planks

Row Machine 2 Min

REST 2 MIN

Circuit 2

Exercise Ball Ham Curls to 1 Arm Cable Rows to Weighted Reverse Crunches

15 curls / 12 plates x 12 per side / 10 lbs x 15 (medicine ball between knees)

REST 30-60s

15 curls / 12 plates x 12 per side / 10 lbs x 15

REST 30-60s

15 curls / 12 plates x 12 per side / 10 lbs x 15

Row Machine 2 min

REST 2 MIN

notes: Cable rows getting heavy! Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Weighted Side Lunges to Seated Widegrip Cable Rows to Weighted Core Twists

plus barbell 12 per side / 14 plates x 12 / 5 plates x 12 per side

REST 30-60s

Plus 95 pounds 12 per side / 20 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus 95 pounds 12 per side / 28 plates x 12 / 6 plates x 12 per side

Row Machine 2 min

notes: Side Lunges done with a barbell. Core twists were done by hooking a nightstick looking thing up to the cable pulley. I say plates on the cable rows because I doubt they are 10 pounds each. 14 plates on the left, 14 on the right, hook up a bar to connect the 2 sides and pull away… doubt I am rowing 280 pounds that easy.

Post-Workout:
– 5 min of yoga stretches (low back releases, Cobra, Sphinx, cat/cow, Childs Pose)

Forgot to do cardio after, woops! I really needed the cardio too, the pwo kept me floating all the way home, and then I had energy left over so I cooked dinner and prepped lunches, did the dishes, took out the garbage, in the space of like 20 min, lol.

Cut Day 2

The name of the game is burn calories, stop being a fluffygoat, become a leangoat.

warmup: foam rolled IT bands, Adductors, Piriformis; back roll to V sit; prone spinal twists; passive low back releases (about 10-15 min)

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

20s x 24 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

Row Machine 60 seconds

REST 2 MIN

notes: Walking side planks meaning go from plank to side plank to plank to side plank, etc

Circuit 2

Exercise Ball Ham Curls to 1 Arm Rows to Weighted Reverse Crunches

12 curls / 60 x 12 per side / 10 lbs x 12

REST 30-60s

12 curls / 8 plates x 12 per side / 10 lbs x 12

REST 30-60s

20 curls / 8 plates x 15 per side / 10 lbs x 15

Row Machine 60 seconds

REST 2 MIN

notes: We realized DB Rows are not heavy enough for me so we switched to the cable machine. Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Side Lunges to Seated Cable Rows to Weighted Core Twists

12 per side / 12 plates x 15 / 4 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

Row Machine 60 seconds

notes: Side Lunges too easy, so we slung a barbell on my shoulders. Core twists were done by hooking a nightstick looking thing up to the cable pulley.

Post-Workout:
– 5 min of yoga stretches (Cobra, Sphinx, cat/cow, Dragon, ham stretches, Pigeon, Childs Pose)
– 10 min LISS on the Elliptical

Overall, not bad! This was a relatively easy test, a dip into the waters to see how chitty my conditioning has gotten. Not horrible, but clearly I need a lot of work!

We were so into the workout, we forgot to take pics and measure my weight! sorry brahs, maybe Friday?

Cycle 2 Week 2 Legs

Back at the trainer for Leg Day!  It paid off immediately, because even though I didn’t get to do all the exercises I wanted to do, the ones I DID do saw me get pushed farther than I would have pushed myself… sign of a good coach!

 

Squats – (60-120s rest)

105 x 5

130 x 5

155 x 5

180 x 3

210 x 3

235 x 10

notes:  Huge improvement!  Was only gunning for 8 reps on the AMRAP, and Coach pushed me to 10!  Beauty!

 

Prone Leg Curls (45s rest)

90 x 6

90 x 6

90 x 6 DROP 65 x 8 DROP 40 x 30

notes:  Those drop sets were too easy, I need to go heavier.

 

Leg Extensions  (one continuous set)

180 x 8 DROP 150 x 8 DROP 120 x 8 DROP 90 single leg reps x 6/6

notes:  Did this instead of leg press, again could def go heavier!

 Lunges (30s rest)

stepback lunges x 10/10

walking lunges with 30 lb KBs x 10/10

notes:  Running short on time!

DB SLDL (30-45s rest)

75s x 8

75s x 8

75s x 8

no time for calves!  oh well, will do tomorrow.  squeezed hard for time, had to improvise.

Legs, Cut Day 29

Feb 3 – High Carb Day / Legs

In retrospect, this day was ambitious.  I guess I thought moderate amounts of carbs would turn me into Superman, haha.  Oh well, I pushed it.

Woke up in the morning, then went to the gym for 30 min of cardio on the elliptical.  Then went to work.

At lunch, I was bored and wanted to escape the slow whittling of my soul that is my job, so I slipped out with a coworker and went to the office gym for 30 more min of cardio on the stationary bike.

Post work I had an appt with the trainer,  time for legs!

Yeah, it was my 2nd Leg Day in 3 calendar days.  No excuses!  Get to squattin

We took 5 min first to do measurements, discuss my diet, make plans for the future, plot and scheme.

I told the trainer my right knee was sore, so we warmed up with 10 min of Dynamic Stretching
– walking lunges with high knee squeezes
– lateral lunges
– yoga:  dragon, gecko, twisted gecko, forward folds  (imagine going into plank, then bringing one foot outside your sameside hand.  then playing around with your forward knee or playing around with your opposite side arm)

Barbell Squats (about 45-60 sec rest)

135 x 10
155 x 10
175 x 10
175 x 10
175 x 10
175 x 10

IMG_3550

notes:  My trainer was unhappy with my heels, so we threw some nickel plates under them.  Tiring!

Walking Lunges w Kettlebells (30-45 sec rest)

40 lb KBs x 8/8
40 lb KBs x 8/8
40 lb KBs x 8/8
40 lb KBs x 8/8

IMG_3553

notes:  I hate lunges!  I was tired as hell, I didn’t register why at the time, I just thought I was having an off day.  Only now looking back do I realize multiple leg days plus multiple cardio before the second leg day.  Plus the cutting and carb cycling, FUARK.  Oh well, LOL

Deadlifts (45-60 sec rest)

135 x 10
205 x 8
205 x 10
205 x 5 DROP 135 x 5
135 x 10

IMG_3565

notes:  I look like KoolAid lifting that chit!  Trainer made me rack pull from below my knees, then bring it low without touching the ground, then back up.  Just all tension!
I felt gassed right away, I thought I was having a straight garbage session.  I had to drop the weight back to my warmup and just focus on good form.  Its not like my grip was tired or my back was sore… I just RAN OUT OF GAS.

Elevated Split Squats w Kettlebells (30 sec rest))

25 lb KBs x 10/10
25 lb KBs x 10/10
25 lb KBs x 10/10

IMG_3566

notes:  These felt better, thank gawd.

I was running out of time in our session at this point, so I broke out and went to my massage session.  But woops!  the massage dude had something unexpected come up, so whatever.  I just went home and crashed.

Legs, Cut Day 19

Jan 24 – Legs

My ass was dragging HARD today.  SO ready for a rest day!

For music, how about some of this.  Don’t know what’s funnier, that I hear this song and think of zombies eating punkers in a cemetery, or that I heard its a song about child abuse, lol.

Warmup 5 min of elliptical, 5 min of bitching and moaning to my trainer, LMAO

Squats (45-60 sec rest)

135 x 10
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

IMG_3394

notes: med and high rep squats wear me out hard, don’t matter how light they are.

DB walking lunges (30 sec rest)

40s x 8 (per leg)
40s x 8
40s x 8
40s x 8

IMG_3402

notes:  My weak core makes my balance tenuous, so I use dumbbells for resistance.  I suck at lunges!

deadlifts (45-60 sec rest)

185 x 10
205 x 10
205 x 10
205 x 10
205 x 10

IMG_3406

notes:  Trainer made me rack pull them from well below my knees, then rep them down as low as possible without touching the ground, so just constant tension.

split squats (30 sec rest)

BW x 10 per leg
BW x 10
20 lb DBs x 10

IMG_3413

notes:  Once my trainer was happy with my balance and my form, she tossed me some light dumbbells.  I suck at these the same way I suck at lunges!

prone leg curl dropset

100 x 10 DROP 75 x 15 DROP 50 x 20 DROP 25 x 40

notes:  this was a freeweight loading leg curl, which I find harder than the machine leg curls.  For fun my trainer was giving me some Kali Muscle “slap city” on my hamstrings whenever I slowed down, lol!

leg extensions dropset

190 x 15 DROP 150 x 15 DROP 110 x 15 DROP 80 x 15

notes:  just burn it out!  For fun, I was slap city-ing my own thighs during the drops

I was gonna do cardio after but F it I just wanted to crawl away.  My cardio ended up being walking home in minus 15 weather for 20 min lol.  It was a 10 min walk but I was walking slowly, LOL.

About ready to crash and fall down in the grass.  good night!

Legs, Cut Day 1

Jan 6

First day of the cut, bleh.

barbell squats (60 sec rest)

135 x 10
155 x 10
175 x 10
175 x 6
175 x 6

walking lunges w/ DBs (45 sec rest)
30s x 8/8
30s x 7/7
30s x 8/8
30s x 6/6

deadlifts (60 sec rest)
185 x 10
185 x 10
185 x 10
185 x 8
185 x 8

split squats w/ DBs (30 sec rest)
30s x 5/5 (back foot elevated)
30s x 10/10 (back foot on ground)
30s x 10/10

seated leg curl dropset
150 x 36 DROP 120 x 14

leg extensions dropset
150 x 20 DROP 120 x 12 DROP 90 x 11 DROP 75 x 7

cardio:  20 min lateral elliptical machine

notes:  ugh, those squats tuckered me out and I never fully recovered, felt winded the whole time.  obv my conditioning is quite soft, and my core gave out bc I started leaning forward and stopped when that happened.  During the DLs, my back started rounding so I stopped when that happened.  Pretty rough overall, but I am back on a low-carb diet and I need to get used to it before I can expect to rip through a workout.

So my deload week is now over.  As far as deloads go, I still went to the gym just as often, I just didn’t push as hard.  I also indulged on the food a few times.. buffets, movie theater popcorn, I am a bad boy!

 

Anyways, back to business.  Doesn’t matter if it’s a long weekend here in Ontario, it’s time for some iron.  Sunday I went out for leg day, and in a show of solidarity, Les the trainer came out and we did legs together!  We took turns, I did my set then she did hers, that was our rest break.

Sunday Legs:

cardio for 20 min

superset leg extensions & seated leg curls:  120×30&120×20; 130×30&140×20

superset walking lunges w dumbbells & standing leg curls:  60×40&60×20; 60×40&70×20; 60×40&80×20

45 degree leg press:  6 plates x 50; 6 plates x 50; 7 plates x 50

extra superset of extensions & curls again:  130×30&140×20

cardio for 20 min

notes:  as you can see this was high reps with lots of supersets, I kept my legs high and wide on the leg press, so overall I hit the hamstrings and glutes pretty good.  Doing more on the curls than I am on the extensions, is that good?  haha, I think my hams are coming up!  I hate doing lunges with a passion, but I do enjoy being able to rock out the shorts in the gym while guys who skip leg days have to wear track pants with their tanks, haha.  You aint fooling me!

 

Monday I went to the gym for chest and triceps work.

Monday Push (rest was around 60-90 sec)

cardio for 20 min

flat db press:  70×10; 110 x 10;  170 x 8, 8

flat db fly:  70 x 10; 130 x 10, 10, 10

incline cable fly:  55 x 10; 99 x 10; 121 x 10; 121 x 10 DROP 99 x 10 DROP 77 x 10

cable crossover:  99 x 10; 165 x 10; 165 x 10; 165 x 10 DROP 121 x 10 DROP 99 x 10

tricep pushdowns w straight bar:  93 x 10; 115 x 18; 126 x 18; 126 x 18 DROP 93 x 11 DROP 72 x 20

reverse grip pushdowns:  72 x 10; 93 x 18; 93 x 18; 93 x 18 DROP 72 x 20 DROP 50 x 40

skullcrusher 21s:  superset 3 different positions – extend from top of head & lower to forehead & drop behind head and bring back to a closegrip press

50 x 21, 21, 21

cardio for 20 min

 

notes:  chest as you can see was mostly isolation work, and once we got to the cables I threw in a double drop set on the last set.  Could have gone heavier on the reversegrip, those dropset reps are way too high.  Skullcrusher 21s was an interesting experience.  I couldn’t really go heavier, my right elbow was pinching too much during the reps I lowered to my forehead, so I had to keep it light for that.  The best way I can describe skullcrusher 21s is to watch this video:

Fast forward to the 3 min mark and watch for about a minute, he explains the first and third variations there (the second is really just the standard skullcrusher)

Arms as you can see was high rep, bringing in lots of pump and BLOOD to the muscles!  I prefer high rep with arms, feels better.

 

And that was my long weekend! How about you?  Any good workouts?

Sorry for not posting yesterday!  The time at the gym went real late, so when I got home I just ate then went to bed.

Monday evening I went to the gym for a session with Leslie – legs and shoulders.  Since it is such a busy workout, we stagger the leg and shoulder sets back to back, mixing the exercises together.

Legs and Shoulders workout from Hell: (minimum rest b/w sets, back and forth legs to shoulders)

Leg Press warm-up: 270 x 20, 360 x 10, 450 x 10, 540 x 10

Leg Press & half-kneeling Landmine Shoulder Press:  720 x 15, 15, 15, 15; 35 x 15/15, 15/15, 12/12, 12/12

IMG_2240

landmine shoulder press

landmine shoulder press

Walking Kettlebell Lunges & Cable Lat Raise:  90 x 11, 11, 11; 30 x 12/12, 12/12, 12/12

IMG_2243

reppin the POG

reppin the POG

Stiff-Leg Deadlift & Reverse Cable Fly:  165 x 12, 12, 12; 80 x 12, 60 x 12, 12

using wrist straps

using wrist straps

 

IMG_2255

prone leg curl & db shrugs:  85 x 15, 15, 15, 15; 170 x 15, 15, 15, 15

leg curls for the girls!

leg curls for the girls!

 

shoulders almost visible!

shoulders almost visible!

standing bodyweight calf raises:  95, 95, 95, 95

cardio:  45 minutes on elliptical

 

notes:  this workout was BRUTAL.  Chaining leg presses and the landmine presses… I don’t know if it was my legs being crushed into my stomach followed by the mild core work keeping the weight stable… but I wanted to puke by the third set.  That kicked my butt.  And then right after that were lunges!??!?  Why are you so cruel, Leslie??  (oh yeah, this workout was my idea)

The first 2 exercises kicked my butt, and the lunges kicked me while I was down.  I had to stop often and catch my breath.  And then I got mad because all this stopping was chewing up my time.  Lat raises went well enough, though.

I didn’t want to wear out my grip with the SLDL’s and have nothing left for the shrugs, so I wore straps for that movement.  Yet still, I was tired as heck and was swinging too much with the flys, so we dropped the weight down.

New higher weight for the leg curls, and YUP needed some help finishing those sets.  Shrugs were cake though.  Leslie even said she could make out my shoulder muscles through all the layers of fat!  Yessssss… a little definition.

We were out of time, so I did calf raises on my own, then did 45 min of cardio.

Then I went for a therapeutic massage with acupressure dude.  He said my shoulder seems more flexible, hooray!  Good, I need that badboy in peak form so I can recup it.

 

Tuesday I woke up a little late (late night, like I said), then went to a 7 am spin class, worked out the morning cardio.  A coworker (who I have now turned into a Scivation Xtend fan, and a pwo addict, muahahaha, he comes by and pays me a dollar per scoop to mooch off me), asked me to go work out at lunch!  Sure!  We headed to the office gym for some back and biceps.

Back & biceps (30 sec rest b/w sets)

widegrip pulldowns:  warmup, 180 x 15, 15, 11, 11

bent over BB row:  155 x 12, 12, 9

one hand db row:  65 x 12/12, 12/12, 12/12

spider curls:  20 x 15/15, 15/15, 15/15, 15/15

incline curl:  60 x 9; 50 x 7, 7

ez bar curl:  75 x 9, 5, 7

notes:  back went ok for a weird and different gym.  bb rows felt pretty good.  the gym was SO busy!  the weights were packed, the cables were packed, the leg presses and machines… totally empty.  haha “dudes”, so predictable.  Inspired by the CT Fletcher youtube vids, I did spider curls for the first time, I see lots of potential fun in my future 🙂  I made the coworker try them too, I think he was a fan as well.

My focus and mindset totally crapped out for the inclines and the straight curls, I don’t know what it is but I need to tighten up my headgame sometime soon, I keep having subpar bicep sets, even when the other stuff goes well.

For the ez bar curls, it was my first time doing them in a few weeks, and no forearm pain at least, thankfully.  To keep me from swinging, I stood against a wall, which I think helped me keep good form.  Probably the way I want to go in the future while I get stronger at these.

 

And that was the past few days!  How about you?  Any good workouts?