Tag Archive: widegrip

I was 100% ready in my mind and about 60% ready in my body to make it to the gym today.  It was a lose-lose, either I hang at home and recoup my body and lose the hunger and the drive to lift as I slowly morph back into a lazy bum, or I feed the mental beast but potentially delay my recovery.

So I chose the gym.  I made it there for about 11 AM, took a scoop of Fast Fuel about 20 min before, a scoop during, a scoop of ReGen during and a scoop of ReGen after.  I was ok, just some light hacking and wheezing a few times.  I sweated like crazy.  I made sure to be extra clean with the equipment, wiping off every dumbbell, rubber grip or seat surface I came into contact with, with disinfectant.

Nov 2 – Shoulders, Back, Triceps  (regular tempo, 45 sec b/w all sets)

Standing Overhead Press

45 x 15

65 x 15

75 x 15

75 x 13

75 x 10

I ran out of gas pretty fast on these, but I think it was more a case of me being slow to warm up, even adding in a few light sets didn’t fix that.  Gym was rather crowded, so I changed spots a few times during these sets.

Upright Rows

75 x 15

75 x 15

75 x 15

75 x 15

These helped me to warm up a bit more.

Cable Reverse Fly

55 x 15

55 x 15

55 x 15

55 x 15

I really wanted a pec deck with free-moving handles so I could try and hit my rhomboids a bit more, but this particular gym didn’t have that handy, so I used what was readily accessible.

Closegrip Cable Row

180 x 15

180 x 15

180 x 15

180 x 11

I found this weight heavier than usual.  Maybe this cable machine needed a little oil in the feed.

Widegrip Pulldown  straight up and down

135 x 15

135 x 12

135 x 12

135 x 10

I had a bad habit of leaning back all the time, and built up my strength in the past that way.  There’s nothing wrong with that on its own, but as part of my training, I realized I was neglecting areas of my back by not pulling it down straight down without the lean.  The back is a big area, and you need to hit a lot of angles to fill it out right. So I have started pulling it straight down again, and of course that means the weight has dropped since that part of my back is a bit neglected.  So kind of a back to basics for me on that one.

Assisted Chin Ups underhand grip

15, 12, 10, 10

Just finishing the back off, with a little help from the biceps.

The biceps work inspired me, so I decided to hit the tris a little bit.  Not a lot, just a little.


75 x 5

75 x 6

I tried to do these, but felt a pain my left elbow on the lower right away.  I waited 2 minutes, then tried a second set.  Again pain, so I chose different exercises.

Tricep Extension Machine

70 x 15

70 x 15

80 x 15

90 x 12

Lots of people don’t explore full ROM with this machine, and I am probably guilty of that too.  I tried to do full ROM, which includes both a straight arm at one end, and having your forearm touch your bicep at the other end.  My full extension was tricky, I couldn’t really bring it all the way without the plates resting on the machine, so I had to stop a little short.  I noticed the weakest part of my ROM was right before the full contraction, so a good point for me to keep focusing on in the future.

Standing 2 Hand DB Extension

70 x 15

70 x 15

70 x 15

70 x 10

I really wanted to use the cables, but that area was too crowded and I wanted to be done.  So I used a dumbbell, and went a little lighter to take it easy on my elbow.

And that was that!  A lot more exhausting than it should have been, but I am not 100% yet.  It actually felt a lot like my old workouts a few years ago, when I weighed about 90 more pounds.  When it was all just grind and no real joy or momentum.  That’s ok, I know the fun will be back soon 🙂

Rise of the Drop Set

Today was Back and Biceps, got up early and headed down for an am workout.  I am going to start adding in drop sets in earnest for a while, as a way to add some intensity.

AM Back & Biceps (60 sec rest taken b/w sets)

V-Bar Pulldowns:  105 x 10; 150 x 10; 210 x 12, 12, 9

T-Bar Rows:  90 x 10; 135 x 12; 145 x 12; 155 x 12

One Arm DB Rows:  60 x 10/10; 85 x 12/12; 90 x 12/12

Underhand Pulldowns:  135 x 10; 210 x 12, 12; 225 x 12

Preacher Machine Curls – Narrowgrip:

60 x 10

85 x 12 DROP 65 x 12 DROP 55 x 12 DROP 45 x 12

85 x 12 DROP 65 x 10 DROP 55 x 9 DROP 45 x 9

85 x 12 DROP 65 x 12 DROP 55 x 9 DROP 45 x 12

85 x 12 DROP 65 x 9 DROP 55 x 12 DROP 45 x 12

EZ Bar Curls – Widegrip:

70 x 12 DROP 50 x 12 DROP 40 x 12 DROP 30 x 12

70 x 12 DROP 50 x 8 DROP 40 x 8 DROP 30 x 9

70 x 8 DROP 50 x 9 DROP 40 x 12 DROP 20 x 12

70 x 9 DROP 50 x 8 DROP 40 x 12 DROP 20 x 13

cardio 20 min, twist x 150

notes:  this workout felt great!  More drops than a rainstorm! Arms were nice and pumped after. Triple drop sets are tough, especially on a body part of mine that has traditionally not had the endurance, being the biceps.  Not that long ago, this would have not have been possible, but I have built up the endurance enough in my biceps that I can do this kind of stuff, which will help spur me on to greater overall strength and size.

I used preset EZ curl bars for the drop sets, which meant I was tying up like 4 bars at a time, which is sort of awkward.  Halfway through my stuff, this girl came up and asked if she could use the 30 pound bar “just for practice”.  Not being a jerk I said of course, and I switched to the 20 pound bar for the last drop, which was ultimately too light, but whatyagonnado.  I find it strange though that she said she needed it “just for practice”.  Why say that?  I figured she was putting herself down, like 30 pounds isn’t a decent weight, which is silly.  time under tension, overloading the muscle, progressive increases, etc etc, who cares about the nominal amount of weight?  If 30 pounds is tough for whatever she’s doing, then go forth with my blessing my child!

Anyways, that was my workout.  What about you?

Back and Biceps

Went to the gym nice and early for a workout.  I am getting used to being there early, and I have to say that I think it’s good for me.  PLUS, you get a big jump on your whole day!  Don’t just take my word for it, here is an article from the guy who co-founded Musclepharm on the benefits of early morning gym sessions.


On to my workout!  Back and Bis

(60 sec rest b/w sets)

20 min on the elliptical, 150 twists

reverse grip pulldowns:  135 x 10; 210 x 12, 12, 12

widegrip pulldowns:  210 x 15, 15, 11

bent over 2 DB row on an incline bench:  80 x 17, 17, 17

hammergrip assisted pullups (lean back and pull to stomach):  (100) x 12, 12, 12

alternating DB curls:  25s x 10; 40s x 14, 14, 14

one arm DB preacher curls:  25 x 10/10; 40 x 11/11, 7/8; 35 x 14/14

EZ bar spider curls:  60 x 5, 8; 40 x 20 closegrip, 15 widegrip, 17 closegrip

elliptical for another 20 min, 150 twists

notes:  Pulldowns are going really well, regular progress.  I think my back is getting stronger.  I wish my back would widen out though, I would really like to be able to do a front lat spread.

On the preacher curls I had to drop the weight because my biceps were tiring, and that fatigue only intensified for the spider curls.  I totally failed at 60 pounds, so I dropped the weight there too and practived varying my grip to test out my strength.  I found my tendonitis flared up more on the widegrip than the close.  And always only when I curls bars, not dumbbells.

Anyways, it was an intense workout as always!  I need to hammer my back more often if I want it to come up.

And that was my day!  How about you?  Did you make it to the gym?

Recovery Work

After pulling the muscles of my left scapula yesterday, I went to bed early and rested up.  The RMT had given me the clear to keep working out, just be smart about it.  Even more to the point, I WANTED to work out, real bad.

Got up early and went down to the gym for fasted cardio, a one hour spin class.  It felt really good, the only thing that hurt was trying to do the shoulder rolls, which they like to throw in during breaks in the spin class.  So I abstained from those, and tried to pump my legs as fast as possible on all the flat races and get my heart rate up.  I don’t give a crap about heavy climbs, those tend to bore me and don’t make my legs burn any more, they are way past that difficulty-wise, I much prefer the races when I can work on my heart rate.

After spin I went to work, ate clean all day, kept the diet tight.  My diet has been flawless for weeks now, but when you hurt yourself and have to cut down on the exercise, the diet becomes even MORE important, you can’t afford any extra calories you won’t burn off any time soon.

After work I went to the gym for chest and back day… with a hurt scapula.  Crazy right???  Or was it the smartest choice possible… I wanted to see what my back could and could not do (and my chest for that matter, it uses the scapula as well).  If it hurts I stop, if it doesn’t hurt I up the weight until I can’t do it slow and with control (I want to isolate and explore, not go HAF and have to inadvertently recruit the Teres and Rhomboid and snap my shit up).  So lots of light weight and some pyramids and lots of slow controlled mindful reps.  Lots of stretching in between sets.  But still all hard work, no doubt!

(rest varies between all straight sets, I stretched, sometimes let other people sub in, rest was based on feel, not a clock this time.  rest protocol for 100s remained in effect)

Lying T-Bar Row:  no weight x 12, 45 x 12, 90 x 12, 125 x 10, 10, 10

Widegrip Pulldowns:  120 x 15, 150 x 15, 180 x 15, 210 x 6, 210 x 8

Closegrip Row 100s:  120 x 28, 20, 20, 15, 9, 8  (these hurt after a certain number of reps, so I stopped when it hurt)

Closegrip Pulldowns:  (kept a 30 sec rest protocol on these because it was light)  90 x 15, 15, 15, 15, 15, 15, 15

bench machine  120 x 10, 135 x 10, 150 x 10, 165 x 10, 180 x 8, 195 x 7, 210 x 5, 210 x 6

pec dec:  75 x 20, 20, 20, 20, 20


notes:  closegrip rows and pulldowns set it off a bit so I kept it light and went through the ROM slowly and it didn’t hurt until after a certain number of reps, so I stretched out a lot.  It actually got better as the back workout went on!  But it got tired fast during chest, with all the retracting it had to do, so I did a solid 13 sets of chest and I was done!


In the end I could still work out, I just listened to my body and didn’t get scared of the heavy weight, I just worked up to it.  It wasn’t as intense as normal, but still just as focused.


See you soon!

Sunday Back

Saturday was a day off.  I did a spin class in the morning, did some shopping, generally rested.

Sunday I got up and went to the gym for some spin and back.

Spin was alright, once again I sweated extra hard, I think the humidity in the gym hasn’t been addressed yet.  It definitely is not air conditioned like the rest of the mall.  After spin I got ready for Back work.  I was actually a little nervous, this back routine was going to be a monster one, and I was nervous taking it on at full strength, much less post-cardio.  But no way around, just gotta do it.

Back (30 sec rest b/w all sets)

widegrip pulldowns:  2 warmup sets, 195 x 12, 12, 12, 12

underhand pulldowns:  180 x 12, 12, 12, 12

t-bar rows:  115 x 10, 12, 10, 6

closegrip machine row:  195 x 12, 12, 12

closegrip cable row:  195 x 12, 12, 9

hyperextension machine:  300 x 15, 15, 15, 15


notes:  this routine was heavy and volume and fast-paced.  I pretty much had to get aggressive right from the start, and grunt just to build up the momentum that will carry you through.  Working out is always a balance of finding just how much you can break yourself down without stopping you cold.  You want intense, you want a routine that fills you with a bit of fear, but not too much fear.  You want to push the limit, not trip over it.  You know you hit the sweet spot when you realize your routine is so insane that if you stop to question yourself, you will lose your confidence and drop out.  Maybe 22 working sets is nothing to the next guy, but for me, this workout was pretty much all I could handle, and if I stopped to come up for air, I wouldn’t be able to keep up the momentum.

The t-bar rows are deceptively heavy.  The weight doesn’t seem like much, but it was tough!  The setup is also a little too small for me, I can’t fully rest against the pad, and end up crushing my groin to try and get into position, which is distracting.  I failed out on the cable rows, not purely due to the weight, but the handlebar was really rough and tearing up my calluses.  Next time I will go look for a rubber grip, at least until the calluses thicken up.

I walked away from that workout COVERED in sweat!


What about you?  Any good workouts?

forearm tendinitis

Woke up, ready to tear it up.  Headed to the gym in the morning before work.  Time to try out a new back routine!

Got to the gym a little after opening, decided not to do spin, I would do weights first, then get those damn HIITs out of the way.

bent over bb rows:  (60 sec rest b/w sets)  185×5, 195×5, 205×5, 215×5, 225×5

rack pulls:  225×5, 235×5, 245×5, 255×5, 265×5

assisted pullups:  rotated twice through a widegrip set, underhand grip set and hammergrip set, 6 sets total, 30 sec rest b/w sets; W12, U12, H12, W6, U6, H10

closegrip row (100s):  120 x 30 reps, rest 70 sec, 35 reps, rest 35 sec, 35 reps

closegrip pulldowns (100s):  90 x 35 reps, rest 65 sec, 28 reps, rest 37 sec, 20 reps, rest 17 sec, 11 reps, rest 6 sec, 6 reps

cardio:  elliptical HIIT style, 1 min slow, 30 sec fast, for 20 min

back notes:  the idea behind this workout was to start off with compound movements, heavier weights, longer rest, lower reps, then do a bunch of pullups from different angles and build up the reps with low rest, then do a couple of pump sets.

The bent over rows and rack pulls are pretty light weight but tbh I don’t really KNOW my weight for those exercises, I don’t do them much, and when I do them I go high rep and low rest.  So this is me trying to build up some strength instead of endurance.  As I stick with the plan, I will find the sweet spot for weight, until then I am upping the weight slowly but surely, not a race.

But I start with strength.  Then pullups (assisted ones, I am too much of a fat bastard to do a regular pullup), for 6 sets, low rest, just tire me out with lots of sets and reps, lots of angles.

The pump sets, I wonder if the rep and rest scheme makes sense.  The goal is 100 reps.  Cut your weight about in half, do as many reps as you can do and when you stop, the number of reps left out of 100 is how many seconds rest you get.  So if you start off with 35 reps of row, you have… 100 – 35 = 65… 65 reps left equals 65 seconds rest!  The net effect of it all is, as you get closer to 100, your rests get crazy short!  The rows were maybe too easy, my rep numbers are waaaayyyy too even and consistent.  The pulldowns are more like it, I was struggling by that point!

For the cardio, I did what Les asked for, and varied my speed and effort.  Got on the elliptical, went relaxed pace for 60 sec, then upped the resistance by 15% and went as fast as I could for 30 sec.  Repeat that pattern for 20 min, and you are done!

I walked away from back day feeling torched!  I went off to work for a full day of work, bleh.

At lunch, I needed to get away from work, I was getting stressed.  So I decided… time for arm day!

Lunchtime Arm workout (supersets, 60 sec rest b/w supersets)

bench dips & cable curls (120 lbs):  12/12, 12/12, 12/12

smith machine closegrip press (70+bar) & db preacher curls (35 lb DBs):  12/12, 12/12, 12/12

overhead rope tricep extension (60 lbs) & incline hammer curls (30 lb DBs):  15/12, 15/12, 15/12

rope pressdown (150 lbs) and reverse barbell curls (60 lbs):  12/10, 11/10, 10/10

reversegrip tricep extension DROPSET 150×12, 120×12, 90×12, 75×12

notes:  I could feel my forearm tendinitis flare up right away on the bicep exercises, could even see the spreading redness patch on my forearm!  Damn!  I was REALLY looking forward to arms day too.  How frustrating!  I don’t WANT to rest you arms, I want to make you grow!  Instead I gotta give them more rest.  Just listen to your body, even when it’s shitty news.

I made it through 90% of the workout, I had a dropset of cable curls at the end, but I said F it and stopped after the tricep dropset.

With the smith machine press, a trick I saw on the web, you can use a suicide grip on the smith machine with no real risk, and keep the focus much more on your triceps!  Works well!  With the preacher curls, the tendinitis was so bad I used a reduced ROM on the left arm, just the bottom half of the curl, didn’t bring it all the way up, just couldn’t, so reduced ROM to get through the reps.

For the hammer curls, those didn’t hit my tendinitis as much, so I channelled my overall forearm frustration into a decent set of incline hammers!  Decent for me, 30 lb DBs are hard for inclines for me 🙂

Reverse curls was when the pain kicked in again, and I started to stumble on finishing the sets.  Reversegrip tricep DROP went quite well, but called it a day.

Those were my 2 workouts today!  How about you?  Any good workouts?

I had one more workout to go, then my simple dream of working out every day of the long weekend would be complete.  My thoughts behind this was to get some lifting in while I have ample opportunities to rest, in case my neck does not cooperate.  It actually held up pretty well.

On my 9 AM walk to the studio, I saw a dead pet in the middle of the road.  It was really quite horrifying, just down the road from where I live is 4 legs and a fluffy body in the exact middle of the road, its head had exploded, and it looked like the back end had exploded too, no tail, just a wound.  A solitary crow was there, picking away.  It was incredibly grotesque, and it made me stop for a moment.  I didn’t take a picture, that seemed ghoulish and creepy, sorry nothing to show you specifically.  It seemed like a bad omen for the workout, and kinda depressed me, actually.  Kind of an ANTI-pre workout, just lowers your energy and bums you out.

When I got to the studio to meet with my trainer (for the first time in a week!), I suggested we mix together chest and back:  take my two workouts and form an unholy alliance – a couple of chest isolations followed by a couple of supersets then some lower back work.

Off we go!

Chest & Back (30 sec b/w straight sets, 45-60 sec b/w supersets)

warm-up elliptical 5 min

incline fly:  100 x 12, 12, 12

cable crossover:  160 x 12, 12, 12

I need to focus on keeping my palms facing in

I need to focus on keeping my palms facing in

Superset:  widegrip pulldowns 240 x 15, 15, 15, 15 & incline db press 130 x 15; 120 x 15, 10+5



Superset:  widegrip row 240 x 12, 12, 12 & flat db press 120 x 12, 12, 12, 12



one hand db row:  75 x 12/12, 12/12, 12/12


weighted hyperextensions:  55 lb db x 12, 12, 12


chest stretches for 5 min

cardio cooldown:  tabata on the rowing machine – 20 sec on, 10 sec off, for a few min or so


notes:  this workout kicked my butt.  It was hard, and Les was constantly picking out my shitty form.  My palms were turning down in the crossovers, my elbows were drifting out on the incline press, my shoulders were hunching forward on the pulldowns.  I tried pretty hard, but there were a lot of weak points.  Food for thought for next time, my form had gotten rusty.

When it was time for the supersets, my chest was already toast, and supersets made it worse.  We were forced to drop down a weight on the inclines, and I even needed a few seconds on the last set (dropped it for a few seconds then picked it back up), I felt sooooooo gassed; although the flat presses felt too easy, actually.  Pulldowns and rows felt light, although form was rusty as I have said.  Rows felt good, low back was strong and rested.  I guess it was just my incline presses that were weak as heck.

After the stretches, Les plopped me down on the rowing machine for some HIIT, which shifted me into whiny mode.  Screw HIIT, hahaha.  I would rather do low intensity for 2 hours then 20 min of HIIT.  Nevertheless, Les gave me that as homework, do more HIIT.  I should ask her if lifting the weights faster counts…

As I walked out of the studio, I went to throw my apple into the trash.  Inside the trash bin I saw a stack of “adult” DVDs.  Kinky stuff too, not vanilla.  Might I add that the studio is sharing space with a church and some office space… did the DVDs come from an ashamed parishioner?  Unlike the dead kitty, I did take a pic of this, buuuuuut, I am not sure what wordpress’ standards are for objectionable images, so maybe I won’t post it.  Needless to say there was tranny porn at the top of the pile, and the back cover was showing.  Last thing I want is someone to zoom in on the pic and get me banned from wordpress… should I even have that on my phone???  EW… I am going to delete that.  Today I was just a magnet for gross crap, the bad omens continue!!

By the time I got home, my legs were turning to jelly from Sunday’s workout.  Day 3 of the weekend workouts pretty much finished me off.  How about you?  Any good workouts?

I have been playing catch-up on my workouts.  So I decided to pick whatever I had not done in the longest.  Surveys says… Back!  And Shoulders!  It had been a week since I had done either of those, so I figured they were quite well rested.


My neck was sore the day before and I had popped some anti-inflammatories.  They made me groggy so I slept in Thursday morning.  Work was hectic and I was treading water all day, so no workout at lunch.  So after work I headed down to the gym.  Busiest time of day!  I would have to be flexible with my exercises, grab what was free.

Back & Shoulders (30 sec rest b/w sets, most of the time)

assisted pullups:  widegrip x 20, 10, 7; underhand grip x 10; hammergrip x 8

widegrip row machine:  225 x 12, 12, 12

underhand grip pulldowns:  180 x 15, 15, 12, 10

machine hyperextensions:  300 x 12, 12, 12, 15

machine shoulder press:  100 x 15, 15, 8, 8

cable lat raise:  40 x 12/12, 6/7, 9/9

reverse cable fly:  (rest approx. 60 sec b/w sets)  55 x 12; 77 x 12; 99 x 8, 5

cable upright row:  90 x 12; 100 x 12, 110 x 12; 120 x 6

cardio:  elliptical 30 min, resistance 70%, incline 9, calories burned 805


notes:  I pretty much got to use what I wanted for back.  Shoulders, it got more tricky.

Pullups were feeling REALLY good.  I busted out 20 raw in my first set, and I know they were assisted, but that is a new personal best for me!!  They were feeling so good I decided to do 5 sets instead of 4.  For the hammergrip set, I experimented with leaning back and really trying to feel it in my lower back when I pulled.  That felt good, will try that more.

Machine hyperextensions are kind of a silly machine for fat guys, since our torsos give us so much assistance.  300 pounds is the whole stack and I breezed through those, so I guess I have no use for that machine any more, unless I hurt my back or something.  I guess weighted hyperextensions off the little platform thing are my only real option.

I enjoy military presses on the Smith but that was busy, so I used the shoulder machine.  It works fine, except when I set the weight down, it goes too low and mildly snaps up my shoulders, on the same level of mild pain as having to hoist up the dumbbells for a dumbbell press.  In other words, after a couple of sets of that, my shoulders were tired and sore from the awkward ROM.  Hate that machine, smith military presses all the way!

My sore shoulder made me want to use the lat raise machine for more stability but they were both occupied so I used the cables.  My shoulder got sore quick, so I ran out of gas fast on the reps.

For the reverse flys, a guy was using them for kneeling cable crunches.  I asked if I could sub in, and that was fine, except his sets took SO DAMN LONG, my rear delts were starting to get cold, so I upped the weight each time to keep myself challenged.  Threw in an extra set of the heavy ones, although my form was turning to ass at that point so I stopped.

I wanted to do heavy db shrugs but my traps are still really sore from w/e the heck happened to my neck, so I did some light upright rows instead on the cables.  They felt good but my traps got sore as I hit 120, so I gave them a break.

Burned some hard calories on the elliptical post-weights, woah cardio city!


And that was my workout!  How about you?  Any good workouts today?

Tuesday I made it to the gym for 6, then did some back work while I waited for 7 am spin.

Tuesday AM Back  (30 sec b/w sets)

assisted pullups:  widegrip x 15, 12; underhand x 12; hammergrip x 10

widegrip machine row:  225 x 12, 8, 8

narrow pulldowns:  180 x 15, 12, 10, 9

hyperextensions:  2×25 plates x 12, 10, 12


notes:  my focus wasn’t really there this workout, and I had recently increased the weight on most of the exercises, so in the end I didn’t push it too intensely, I just got comfortable with the increases.  The pullups went well though, I was happy with those.


At lunch I slipped out of work to go do some biceps at the office gym.  It was totally empty!

Tuesday Noon Biceps  (30 sec rest b/w sets)

spider curls:  30 x 15/15, 15/15, 12/12, 10/10

incline curls:  30s x 12, 8, 4

EZ curl:  75 x 12, 12, 12

cable curl drop set:  105 x 12, 75 x 12, 60 x 12, 45 x 12

notes:  spider curls felt really good, but I just had no energy for the inclines.  This was disappointing, and in some way it got me worked up, and came at the EZ curls really aggressively, since no one else was there.  I nailed those sets!  I was quite happy with those sets, I went quick but stayed flat against the wall and didn’t cheat and/or swing.  I was feeling some tendonitis again in my left forearm, so I did cable curls for the drop sets instead of preacher curls.  Those felt light, will go heavier next time.


Wednesday morning I made it to the gym about 6:30 am… I just wasn’t motivated for spin.  So I did legs, then some cardio after.

Wednesday AM Legs  (30 sec rest)

warmup:  10 min on elliptical

45 degree leg press:  2 warmup sets with 540; 720 x 15, 15, 15, 15

stationary lunges:  90 lbs x 12/3***

stiff-legged deadlift:  185 x 12, 12, 12

leg extensions:  180 x 12, 12, 12, 12

seated leg curls:  180 x 15, 15, 15, 15

cardio:  elliptical at 65% resistance, incline 9, burnt about 660 Cal

notes:  The Leg Presses felt stiff, but good.  When I went to do lunges, on the first set with my right foot forward, my left ankle just gave out and rolled!  Luckily it wasn’t my weight-bearing foot!  That left ankle had been sore since Sunday, so I knew it wasn’t a fluke.  I cancelled lunges (screw you lunges!) and moved on to SLDL while I gathered my thoughts.  After SLDL, I decided to throw in some leg extensions, leave the weight off my ankle.  After those I did some leg curls.  Have to say, the hamstrings felt strong this workout!  They are really coming in nice, not sure if they look any different, but they are getting much stronger, something is clicking.


At lunch, I slipped out of work with a coworker to go to the office gym.  He did cardio, I did shoulders.

Wednesday Noon Shoulders (30 sec rest, you know the drill)

seated smith machine shoulder press:  2 warmup sets; 80 + bar x 15, 15, 12, 9+4

cable lat raises:  45 x 10/10, 8/8, 8/8

reverse cable fly:  90 x 12, 12, 11

db shrugs:  170 x 15, 15, 15, 15

notes:  this workout was super quick, made it easy to get back to work.  With the presses, on the last set I did 9, then paused a few sec, then busted out 4 more.  Some minor progress since last Friday, so its all good.  Lat Raises was a big jump in weight, so I was conservative with the reps while I let my shoulders get used to it.  For the shrugs, I tried to apply the advice Les had been drilling into me:  pull up and back, not just up.  Use your traps, not your neck.  So I did that, and they went pretty well.  Grungy ass 85 lb old school dumbbells were murder on my fresh calluses though!


And those were 2 days worth of workouts!  How about you?  Any good workouts?

Super Sunday

Everything about Sunday was pretty good.  After a lacklustre Saturday, I needed a better workout.  So Saturday night I stayed up late prepping a big pot of chili in my new crockpot, let it slowcook all night.

Sunday I slept in til 7 am… woohoo! living in sin! 7 am!  I also woke up to the smell of chili… which isn’t as good as waking up to the smell of bacon, but still not bad.  Chili turned out great!  Not too complicated:  I browned the ground beef and quickly browned some onions, garlic, green pepper, mushrooms, jalepenos.  Threw it all in the pot, added beef broth, black beans, canned diced tomatoes, chipotle powder, oregano, turmeric, black pepper.  Made about 6 servings.  I bagged it up in Tupperware to spread throughout the week.  No big whoop.  Bonus of cooking all night:  you get to try a bowl of chili for breakfast!

Headed to the gym, had time before Spin (about 40 min) so I did some Back work.

Back:  (30 sec rest b/w all sets)

assisted pull-ups:  widegrip x 10, 7; underhand grip x 10; hammergrip x 7

widegrip seated rows:  180 x 12, 12, 12

underhand grip pulldowns:  150 x 15, 15, 15, 15

hyperextensions w a 45 lb plate:  12, 12, 12



Then it was time for Spin!  Andrea was teaching, reminded me why I like Spin, well-balanced and left me room to go for it and make it the workout I wanted.  It WAS a little odd when 5 min into a class a woman runs in and grabs the bike right next to me, then picks it up and moves it CLOSER to me!  Now she and I are spinning about 4 inches away from each other, me all sweaty and trying not to jab her with my elbow.  Oh well, jokes on you babe, I had chili for breakfast!!


After Spin, time for biceps.

Biceps:  (30 sec rest b/w sets)

standing curls w EZ bar:  75 x 12, 7, 6

concentration curls (no rest, back and forth arm to arm):  20 x 15/15, 15/15, 15/15, 15/15


notes:  The Back workout felt great!  I varied up the grip during the pull-ups in order to hit my biceps differently and hit my back differently.  That’s one great thing about weightlifting – infinite variations.  It worked too, my back felt nice and warmed up for the rows, and those felt strong.  After the rows my back felt pumped, and the pulldowns felt real strong as well.

Spin kind of tired me out, so I had lost some of that pump by the time I did biceps.  My intensity was not quite there for the standing curls, I needed the aggression to carry it through.  So I kept the weight light on the concentration curls and just kept pumping the weight over and over, trying to wake the muscles back up.  Those actually felt really good, I felt tempted to do another biceps exercise over and above my plan!  In retrospect I should have added in a good finisher, but instead I just stuck to the plan and showered and went home.


But overall a great workout!  What about you?  Any good workouts?