Tag Archive: weights


Feb 25

got in in the morning for some fasted cardio. shoulders after office hours

standing OHP (cambered bar, clean it from the hang to begin the set, 90 sec rest b/w sets)

45 x 5
75 x 5
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

notes: increased the rest and got through these a little better. I had a longer than 90 sec rest before the last set though (boss walked in and talked to me for a few minutes), so I will stick at this weight until I can blaze all 5 sets.

cable upright rows (60 sec rest, hold rep for a second at max contraction on each rep)

62.5 x 10
62.5 x 10
62.5 x 10
62.5 x 10
62.5 x 10

notes: I tried using cables this time. Could not find an attachment that put my hands out wide, so I used a v-bar and it felt a little awkward so I lightened the weight and tried to squeeze at the top on each one. That felt pretty good actually.

One Arm standing DB OHP (90 sec rest)

20 x 10/10
35 x 4/4
50 x 8/8
50 x 8/8
50 x 8/8
50 x 8/8
50 x 7/7

notes: Wish I could say I was stronger on these, but I increased the rest time as well this week. Well shee-it.

then I ran off so I could go watch the Hawking movie. I did not feel a pump on this workout, but my shoulders were sore after and it was a good workout, so maybe the extra rest time reduced the pump? dunno.

Feb 20, 2015

mid-morning session at the office gym.

power clean & press (clean from the hang, clean it and press it each rep, 90 sec rest b/w sets)

bar x 3
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

notes: getting the hang of these (pun!)

superset: face pulls and over & backs (used a light/medium resistance band for both, 45 sec rest)

20 pulls / 8 o&b
20/8
20/8
20/8
20/8

notes: I normally use cables for face pulls, but this felt good too. The gym was crowded, so I used what I needed to use.

Smith Machine Z Press (90 sec rest)

35 plate per side x 8
35 pps x 8

notes: the only barbell was being used for bench press. can’t hate on that, so smith machine was a compromise. it isn’t exactly the same exercise any more because I don’t need to stabilize the bar, but I am still using shoulders and subtracting leg drive.

6-way (60 sec rest)

10 lb DBs x 8
10s x 8
10s x 8

notes: shoulder still hurts, not as bad

superset: DB bicep curls and closegrip incline pushups (60 sec rest)

30s x 20 / 20 pushups
30s x 15 / 20 pushups
30s x 15 / 20 pushups

notes: I used the smith machine for the pushups because I could set my height and get my hands in nice and close. if I was less of a fat chit I could take my feet out far enough that I could dip my head down past the bar and really work the triceps, but no dice. Still, supersetting these made my arms nice and red and pumped! They didn’t hurt and they didn’t swell so bad I couldn’t use them, but they did get red and they did experience a nice pump

post-workout: 2.1 miles LISS on the elliptical

Feb 18, 2015

Another double workout day.

On top of that, am playing around with my carbs. Have overall dropped them down this week, but today I also loaded them up first thing in the morning (about 100g), then strictly got carbs from veggies all of my other meals today. so overall still a pretty low carb day.

Office gym both times. Did an AM workout, and after work, stayed late to do a PM workout.

AM Shoulders

standing OHP (cambered bar, clean it from the hang to begin the set, 60 sec rest b/w sets)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 5

notes: sheeee-it, felt weaker on these this week. screw you, cut.

upright rows (60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: these actually felt pretty good. in between sets, I stretched my front delts and squeezed my rear delts.

One Arm standing DB OHP (60 sec rest)

20 x 10/10
35 x 5/5
50 x 8/8
50 x 8/8
50 x 8/8
50 x 7/7
50 x 6/6

notes: I would stop a set when I was leaning back to much and losing the strictness. I think I have found a good weight for me for a bit.

post-workout cardio 1 mile LISS on the elliptical

then back to work. I felt a shoulder pump! Shoulders had lactic acid or pump or something, because I had problems using my arms on the elliptical for the first few minutes

PM Back

After work, back to the office gym. Not ready for the agony of pullups, so I substituted rows.

Widegrip Rows (60 sec rest)

105 x 10
115 x 10
125 x 10
135 x 10
145 x 10

notes: This cable machine is a heavy-ass beast. Weights feel heavier on here than on other cable pulleys. Just the way it is. On Set 5, I had problems keeping my elbows up, I kept wanting to bring them down to cheat. So I stopped there.

1 Arm DB Row (60 sec rest)

100 x 10/10
100 x 10/10
100 x 7/7
100 x 8/8
100 x 8/8

notes: Felt stronger on these this week! Up urs, cut

Pulldowns (grip varied, 60 sec rest)

145 x 9 widegrip
135 x 10 underhand
135 x 10 wide
135 x 10 under
135 x 10 wide
135 x 10 under

notes: didn’t feel a pump in my back today. boo

prone leg raises (30 sec rest)

20, 20, 20

I was going to do cardio, but my elliptical was taken, and 2 people had wandered in to chat and they were annoying as fuck, so I left.

Didn’t have a back pump, but my forearms and biceps looked pumped! Not the goal of a back workout, but still happy about that

Feb 16, 2015

Bum Day after work.

Glute Bridges (barbell, off the floor, short rest)

165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

notes: trainer is experimenting with where I push off of. not a fan of the floor. easier to get into position though

Stepback Lunge (60 sec rest)

30 lb DBs x 8 per leg
30s x 8
30s x 8
30s x 8

SLDL (60 sec rest)

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

hyperextensions (30 sec rest)

12, 12, 12

notes: did lots of slow reps

post-workout cardio 2.1 mile LISS on the elliptical

Feb 15, 2015

Went down to the commercial gym with a lady friend for some deadlifts and squats. We could only carve out enough room for 1 bar and one patch of gym all to ourselves, so we took turns. I picked a weight that was appropriate for working sets for her, and I just banged out whatever reps I felt like.

Deadlifts (no shoes, rest equalled taking turns)

155 x 19
155 x 16
155 x 18
155 x 17
155 x 18
155 x 12

by then I had hit 100 reps and was out of breath, and my lady friend had just done 6 working sets, and wanted to stop badly. so we called it there. Does that count as cardio?

High Bar Squats (took turns, Romaleos)

135 x 6 (warmup)
135 x 10
135 x 9
135 x 10

notes: I could have done more, but she was reeeeeally ready to do something else, haha

Superset: Chest Dips & 1 Arm DB Press (took turns on the stations)

6 dips / 50 x 10 per arm
6 dips / 50 x 8 per arm
6 dips / 50 x 8 per arm
6 dips / 50 x 8 per arm

And that was that.

I just want to take the time to congratulate my lady friend for repping out 155 DLs pretty hard. Her form was spot-on, and an Asian dude beside us was mirin her DLs hard.  Total props!

Feb 14, 2015

Up urs V-Day

 

Well, I made it a really technical session tonight.

I wanted to get coached a bit on cleans, get some coaching on the Z Press. I did a bunch, got some footage, coach did a few sets, got some footage

We didn’t really track what I was doing, but I would roughly say:

power cleans (sort of a hang, from just below the knee)

bar for a few sets of 5
95 pounds for a set of 5
115 for a set of 5
135 for 3 sets of 3-5 reps

Z Press (butt on a small pad)
bar for a set of 8
85 pounds for 2 or 3 sets of 8
95 pounds for 2 sets of 8

tri-set: face pulls, over&backs, 6-way (30 sec rest b/w tri-sets)

30 x 20 / 8 over&backs / 10 lb DBs x 10
30 x 20 / 8 over&backs / 10 lb DBs x 10
30 x 20 / 8 over&backs / 5 lb DBs x 10 (tried a hammergrip, felt less painful)

post-workout: 2 miles LISS on the elliptical

Feb 11, 2015

Double workout day!

AM Glutes/Hams

Got into the office gym in the AM to wreck my bum.

Glute Bridges (barbell, crosswise against bench, 30-60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

notes: Still getting comfortable with the MMC on these. For now, I keep focusing on trying to impregnate the ceiling.

Stepback Lunge (60 sec rest)

15 per leg
15
15
15

notes: no weight, just wanted to pump blood in there

Prone Leg Curls (60 sec rest)

120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

notes: Haven’t done these in a while, felt good, felt challenging.

Prone Leg Raises (30 sec rest)

16, 20, 12

notes: my hams and bum felt wrecked, so these were harder than usual.

post-workout cardio 1 mile LISS on the elliptical

then back to work. Not sure if I felt a ham pump… but it was hard walking up the stairs, lol! So maybe it was a pump or maybe I just smashed my bum to pieces.

PM Back

After work, I headed to another gym for more work.

Assisted Chinups (assist for 1/3 BW, rest varied between 30-90 sec)

10 hammergrip
2 widegrip… 3 hammergrip
9 hammer
7 hammer
8 hammer
8 hammer
6 hammer

notes: I had to share the machine with another dude, so the rest varied. I tried to do widegrip again… NOPE. My shoulder wasn’t having it, if I drop down past a certain point, it is no bueno. Rehabbin it slowly but surely.

1 Arm DB Row (60 sec rest)

100 x 6/6
100 x 8/8
100 x 8/8
100 x 2/2
100 x 5/5
100 x 8/8

notes: busy gym, had to move spots a few times. I started out with the weak side, and just matched the reps on my strong side. on set 4, I folded over a callus and crushed it, so that hurt like a bitch and I stopped.

Pulldowns (grip varied, 60 sec rest)

120 x 10 widegrip
120 x 10 closegrip
120 x 10 wide
120 x 10 close
120 x 10 wide
120 x 10 close

notes: felt some pump going on in my back! woohoo!

hyperextensions (30 sec rest)

15, 15, 15

notes: my low back was done for the day, so these hurt like a bitch.

After that, I took 10 min to stretch and release my low back: waterfall, spinal twists, “square” seated pose (yoga terms, don’t know how else to describe them)

post-workout: 1 mile LISS

Feb 10, 2015

Managed to get into the office gym in the morning for a quick shoulder workout. The plan was rep it out, keep rest low, see if I can get some pump.

OHP (60 sec rest, cambered bar, cleaned it from the floor to start the set)

45 x 5
80 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 9, Push Press x 1
115 x 5, Push Press x 3

notes: Just wanted to pump out reps this workout. So when strict press wasn’t happening any more, I used a bit of leg drive to finish the last few sets off.

Upright Rows (wide grip, cambered bar, 60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: hard on my shoulder girdle, but it’s been loosening up since 2 weeks ago.

One Arm DB OHP (60 sec rest)

20 x 8/8
35 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8

notes: Slowly building up weight. My right shoulder starts out pretty stiff, but feels a lot looser by the end.

post-workout cardio 1 mile LISS on the elliptical

Then I had to get back to my desk. I was going to do a second workout in the afternoon, but had to end up working late instead.

I am hoping I can get in a double workout day tomorrow now, instead.

During the workout, I saw some size going on in my shoulders. I don’t normally FEEL pump in my shoulders, I normally just SEE it, and today it looked like I had some. So that is a good start. Tomorrow, back and hopefully butt/hams.

Feb 9, 2015

Gotta play catch-up! Lazy git!  Actually I did hot yoga on Sunday, so I did stuff.

My trainer agreed to compress my 2 hr workout down into an hour. That means lower weight, shorter rest, all AMRAP sets, better be good form or they don’t get counted.

warm-up: foam rolled my IT bands, adductors, piriformis

Deadlifts (barefoot. no belt, 30 sec rest or less b/w mini-sets, shifting between conventional and sumo as I felt like it)

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 8
135 x 16
135 x 14
135 x 12

notes: I call them mini-sets, it was one long set, really. weight was low, but high rep deadlifts always gas me, so I wasn’t worried. Actually, the low back was pretty tired by the end. Clearly I need to do more reps without the belt, lol. Also figured it was a chance to do some sumo pulling again.

Squats (no belt, no shoes, started narrow and widened stance a little each mini-set, 30 sec rest or less)

135 x 6
135 x 6… trainer wasn’t happy with my core stability, I was folding forward, so she dropped the weight and I widened my stance.
115 x 10
115 x 11
115 x 13
115 x 14

notes: we were blazing through the workout in record time though! Is this Crossfit?

1 Arm DB Floor Press (30s or less rest b/w mini-sets)

60 x 10/10
60 x 10/10
60 x 10/10… at this point, my shoulder was lifting off the ground, so she dropped the weight and I kept going
50 x 10/10
50 x 10/10

Slow Neg Pushups (5-8 sec negs, 30-60 sec rest)

8,8,8

My chest wasn’t ripped up or anything, but my shoulders were done and my triceps were done and my core was done, so it was an hour well spent. I was so eager to GTF out of there that I forgot to do cardio, woops!

Feb 6, 2015

Time for a shoulder-health and arms kinda day.

Clean & Press (cambered bar, elbow sleeves on)

75 x 3
125 x 1
135 x 3
135 x 3
135 x 2
135 x 3
135 x 3
135 x 3

note: I have not really done cleans on every rep before, but thought it would be good for me to give it a go. Lost my intensity on the 3rd working set and didn’t clean the 3rd rep. Learned my lesson, you need to ACCELERATE!!

Fun! Tiring but fun.

Superset Cable Face Pulls and Over&Backs (30 sec rest)

17.5 x 20 / 8 O&Bs
17.5 x 20 / 8 O&Bs
17.5 x 20 / 8 O&Bs

notes: It’s a heavy cable machine, but nevertheless I kept the weight light, the reps high, and the rests short. I was going to do 5 sets, but work called me and I had to deal with that for 5 min, so I moved on.

Z Press (30 sec rest)

45 (bar) x 8
45 x 8
45 x 8

notes: First time ever doing these! I just wanted to get used to the form. Weight will go up next time. Plus I didn’t really have a rack, and had to clean it off the floor as I sat on the floor. Awkward.

6-Way (60 sec rest)

10s x 10
10s x 8
10s x 10

notes: These were hurting my right shoulder on the lateral raise, but as my shoulder loosened up, these got easier. Still feel like my strength went down on these, I am used to using 15s.

Superset DB Curls and 1 Arm Tricep Extension (60 sec rest)

30s x 15 / 15s x 30
25s x 20 / 15s x 30
25s x 20 / 15s x 30

The bonus of not having directly worked arms in a while is that even after this meager effort, my arms have felt pumped and sore all night! Awesome

post-workout LISS cardio: 5 miles on the elliptical