Tag Archive: workout


Mar 17, 2015

Back from being sick!!

 

fasted cardio this am – about 30 min

just before noon, hit some shoulders

they have no rack in this gym, and my shoulders are still being weird when it comes to cleans, so I decided to be a puss and use the smith machine for now, lol

seated Smith Machine shoulder press (90 sec rest)

bar x 10
bar + 50 x 5
bar+100 x 10
+100 x 10
+100 x 8
+100 x 7
+100 x 5 DROP +50 x 7

notes: Ended the last set off with a quick drop set.

Cable Upright Rows (rope attach, 60 sec rest)

42.5 x 10
42.5 x 10
47.5 x 10
52.5 x 10
57.5 x 10

notes: This gym has heavy set of cables, so this was a good weight for me.

One Arm DB OHP (90 sec rest)

25 x 10/10
40 x 3/3
60 x 8/8
60 x 7/7
60 x 5/5
60 x 6/6
60 x 6/6

notes: Really went for this one. Increased the weight and decreased the rest from last week. Felt good!

Advertisements

Mar 13, 2015

Only had an hour with the trainer, so had to make it count.

Cleans

I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

30 lb x 8 per arm
45 lb x 8/8
50 x 8/8
50 x 8/8

notes: she was happier with my form near the end. not great, but better.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

20 x 10/10/10
20 x 10/10/10
20 x 10/10/10

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical

Mar 12, 2015

My legs have been sore as hell ALL week. Still sore today, just not as crippling, so decided to get a little more lower body work in. It was only part of my other workout, kind of a scaled-down version. An appetizer.

Glute Bridges (shoulders crosswise against bench, 60 sec rest)

175 x 10
175 x 10
175 x 10
175 x 10
175 x 10

notes: Gotta build that bum. Apparently.

I decided I was a big puhssy and opted out of lunges and SLDL, and did a prone leg curl cannonball set. Just to try it out… and to wrap it up ASAP lol.

Prone Leg Curl (Cannonball Set, zero rest)

60 x 8
75 x 8
90 x 8
105 x 8
120 x 2
60 x 8
75 x 8
90 x 7
105 x 1
60 x 8
75 x 7
90 x 3
60 x 8
75 x 4
60 x 8
75 x 3

notes: 99 Reps! Jay-Z joke! Gretzky joke! My Hams felt burnt, but felt ok 5 min later. Shoulda done more heavy work first. Oh well. Duly noted.

post-workout: LISS elliptical

Mar 10, 2015

Surprise! More Back work! My legs were dying and my chest was pretty sore, so I varied the exercises a bit so that I could stretch out my sore spots.

Back

Widegrip Cable Row (60 sec rest b/w sets)

145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

notes: Still feeling good, but I might stick with this weight again next week until it feels more smooth.

Bent Over Smith Machine Rows (explosive reps, 90 sec rest b/w sets)

bar + 90 x 6
+110 x 6
+130 x 6
+150 x 6
+170 x 5

notes: Figured by doing this I could also stretch out my hammies. The goal was to EXPLODE, ram my elbows up, then slowly lower. Keep slowly upping the weight until I can’t do the reps explosively any more, which turned out to be on Set 5.

incline DB pullovers (60 sec rest)

40 x 10
50 x 10
60 x 10
70 x 10
70 x 10

notes: Explored the weight until I found my sweet spot. By doing pullovers, I thought I could also stretch my chest and expand my ribcage a bit. By doing it on an incline, I feel it much more in my lats, but I also enjoy using cables for incline pullovers. Cable machine was busy at the time though.

post-workout: LISS on the elliptical

Monday mid-day office gym fun. OMG, my legs were getting sore on Monday.

Chest, calves

Flat DB Press (elbow sleeves on, 2 min rest b/w sets)

40s x 25
50s x 15
60s x 10
70s x 8
80s x 6
90s x 4
80s x 6
70s x 9
60s x 13
50s x 20
40s x 25

notes: I upped the rest a bit, and put on sleeves. I could have gotten a few more dirty reps on the 90s, but there was a cute chick stretching out right next to me, so I decided to only do clean controlled reps so I wouldn’t look like a wuss. Ego lifting! Shoulder wasn’t as sore this time.

Superset Smith Machine Standing Calf Raises & Dorsiflexion (90 sec rest b/w sets)

bar + 190 X 10 reps, hold 10 seconds, 10 more reps, hold 10 sec, 10 more reps, hold 10 sec / 50 dorsiflexions
bar + 240 X 10 reps, hold 10 seconds, 10 more reps, hold 10 sec, 10 more reps, hold 10 sec / 50 dorsiflexions

notes: Borrowed this from Meadows – 10 reps, hold at peak contraction for 10 seconds, repeat, repeat. Then flex your shins hard about 50 times, by which time your shins should be going numb

prone leg raise (30 sec rest)

20, 15, 15, 15

notes: I found this harder to do with Leg DOMS, lol.

I was going to do cardio, then realized I was gonna be late for something at work, so I rushed back. Just a bit of ab, calf and chest work to break up the day and fill the gap in between harder sessions.

Mar 8, 2015

 

Goddamn, you know that when I summon up the Maiden, that it was an epic workout. I kicked my own butt.

I think I am turning the corner on whatever was kicking my ass last week. I had missed lots of workouts, my face broke out, and I felt like hammered vomit most days. But I had a good workout yesterday, and was determined to get it in today.

I was heading there on an empty stomach so I packed some extra intra-workout carbs, and sipped on them throughout.

Sumo Deadlifts (no shoes, switched up my crossgrip, 90 sec rests)

185 x 15
185 x 18
185 x 12
185 x 14
185 x 11
185 x 12
185 x 11
185 x 7

notes: Decided since I am going low-weight, to switch up my form. Normally I pull conventional with left palm supinated and right palm pronated. So I went Sumo with left palm pronated and right palm supinate.

Weight was light but FFFFUUUUKKKKK did I get winded halfway through. I was sucking wind after set 3, I needed those 90 seconds to get my breath back to normal. Clearly my conditioning is a work in progress.

After hitting 100 reps I stopped. Lay down on the ground for a bit, my saliva tasted funny, like I had coughed up a chunk of lung. Took 5 min to catch my breath and put on my knee sleeves and my squat shoes.

Front Squats (ATG, 2 min rest, SBDs, Romaleos)

135 x 6
135 x 6
135 x 8
135 x 6
135 x 6
135 x 6
135 x 9
135 x 6
135 x 7

notes: I am still getting used to FS, so this is a decent weight for me. Goal was to hit 60 reps. Decided to keep the rests high and the form tight and well below parallel. I experimented with my feet a bit (various angles of toes straight or out a bit) and found that toes even slightly out kinda hurts my ankles. I wasn’t winded by this, but my ankles and knees were ready to stop by the time I hit 60.

I still had some fire in the furnace so I kept going.

Assisted Neutral Grip Chinup (assisted for 1/3 BW, 60 sec rest)

10, 10, 8, 6, 6, 6

My shoulders are still not big fans of chin-ups so I kept the assistance there as a precaution in case I needed to dump and jump out. Neutral grip also feels best on my shoulders right now.

Incline Shrugs (90 sec rest)

70s x 10
100s x 10
100s x 10
100s x 10

notes: First time trying these, did them to try and hit my mid-traps a bit. They feel good! Only downside is I have long arms, so its hard to get a good stretch at the bottom without resting them on the floor. I would prefer to do these on some sort of raised platform.

I was wrecked after this so I walked 10 min to a Booster Juice and bought some froyo with whey and mocha powder and an egg and cheese wrap I might be fighting off a cold. Will prob chill the F out the rest of today, get warm and snuggly.

Mar 7, 2015

Back at it.

Clean & Press (I started off clean & strict press each rep, clean from the hang, 90 sec rest)

45 x 3
95 x 3
140 x 1
140 x 2
140 x 1
140 x 3 (clean once, push press 3 times)
140 x FAIL
140 x 3 (clean and push press each rep)

notes: 2nd crappy week in a row on the clean and strict press. I just couldn’t get it going. And only 2 weeks ago 135 for 3 reps was no big deal. I need to sit down with my coach (she is travelling right now) and get some help, because I think my form must be breaking down and its costing me my performance. I could clean it, but I couldn’t strict press any more. So I ended up just doing push presses. Very disappointed.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

40 x 20 / 8 over and backs
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8

notes: This still is feeling good. Upped the weight a bit and was still hitting the sweet spot.

Z Press (sat on a rolled up yoga mat, 90 sec rest)

45 x 8
75 x 8
105 x 8
105 x 8

notes: This was a big improvement from last week. My hips felt tight last week so I sat on a rolled up light yoga mat, and the warmup sets felt so good that I knew I had a good shot. My eventual goal is to sit flat on the ground, but this was a good few sets.

Shoulder Complex: DB Front Raises / Machine Lateral Raises / Reverse Pec Deck (60 sec rest)

20s x 10 / 30 x 10 / 30 x 10
20s x 10 / 40 x 10 / 40 x 10
20s x 10 / 50 x 10 / 50 x 10
20s x 10 / 60 x 10 / 60 x 10
20s x 10 / 70 x 10 / 70 x 10
20s x 10 / 80 x 10 / 80 x 6

notes: Decided to take a break from the 6-Way complex, as I know it hurts a bit on the shoulder (it hurts in a kinda good way, but it is still stressful). I kept the front raise weight the same so I wouldn’t have to keep chasing down dumbbells and just changed the pins on the machines. I have learned a few tips to keep my shoulders feeling good, for the front raises I bring the DBs down with a neutral grip (hammer grip), and then pronate my palms on the way up; and for the reverse pec deck, I hold the handles with my thumbs facing down so as to hit my rhomboids more.

Sets felt good so I kept upping the weight until I found the sweet spot.

Arm fluff time! Something more traditional than Cannonball Sets this week.

Superset DB Bicep Curls and V-bar Pushdowns (60 sec rest)

30s x 20 / 100 x 30
30s x 20 / 110 x 30
30s x 15 / 110 x 23

notes: high rep plumpness! Arms were tired but nice and full! They didn’t have that amazing tight feeling, but they did have visible size on them. It wasn’t my best pump ever, but it was still fun.

post-workout: LISS elliptical

March 5

went to the office gym in the morning, intending to get my stuff in early… gym was closed for cleaning, ugh!

I snuck away from my desk in the early afternoon, determined to get er done.

Back

Widegrip Cable Row (60 sec rest b/w sets)

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

notes: Everything felt good, elbows stayed high. Progress over last week.

One Arm DB Row (90 sec rest b/w sets)

100 x 10/10
100 x 10/10
100 x 10/10
100 x 10/10
100 x 10/10

notes: Went back to putting my hand on the bench. The last few reps of every set, I let the weight hang down and stretch my back out before I row it up. Progress over last week.

cable pulldowns (60 sec rest, grip varies)

145 x 10 Widegrip
145 x 10 Underhand Grip
145 x 10 Wide
145 x 10 Under
145 x 9 Wide
145 x 10 Under

notes: Minor progress over last week. Having a good solid session!

I had to get back to my desk soon so I just finished up with some LISS Cardio on the Elliptical

Nice and fast-paced, felt stronger, I might be adapting to the diet.

Mar 3

mid morning office gym shenanigans. decided to stop being a pussy and throw in some chest sets

Chest, Shoulders

Flat DB Press (90 sec rest b/w sets)

40s x 20
50s x 15
60s x 10
70s x 6
80s x 6
90s x 4
80s x 5
70s x 7
60s x 12
50s x 15
40s x 22

notes: run the rack, up and then back down. major limiting factor was my shoulder, hurt like a bitch on that first rep: you bring it to your chest as you lay down, get it in position, then press up. yeah, that part hurts. I need to learn a new way to DB press, at least how to load the DBs into position.

seated Smith OHP (90 sec rest b/w sets)

bar x 5
bar + 30 x 5
bar + 70 x 10
bar + 70 x 10
bar + 70 x 7
bar + 70 x 7
bar + 70 x 5.5

notes: I knew my shoulders would be zapped so I used the smith instead of free weights and just tried to get some pressing in, minus the stabilization. this way I figured if I failed, there would be little to no consequences. Shoulders looked juicy in the mirror! Well, juicy for me anyways. Pump was visible!! Fellow officeworkers in the gym were scurred

cable upright rows (60 sec rest)

67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10

notes: Went back to cables, felt good! Starting to get heavy, but good.

One Arm standing DB OHP (90 sec rest)

30 x 5/5
40 x 5/5
50 x 8/8
50 x 5/5
50 x 5/5

notes: Shoulders just too zapped at this point, so I ended it after 3 working sets.

post-workout: some LISS

Feb 28

Gotta admit, I spent most of Friday and Saturday on House of Cards, lol.  Sorry Gym.

Anyhoo, I don’t normally work out in the evenings any more, but I had to get it in.

Clean & Press (clean & press each rep, clean from the hang, 2 min rest)

45 x 3
95 x 3
140 x 1
140 x 3
140 x 3
140 x 3
140 x FAIL, rest 60 sec, try again
135 x 2
135 x 2

notes: My head just wasn’t in the game tonight. Maybe my triceps were still fried (they had been sore for 2 days straight now), and then after a few rough presses, I started losing focus and the clean started slowing down, then it all fell to chit. Even after lowering the weight to 135, I had to stop a set when I hitched on the press up, or if I ended up being forced to push press.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

30 x 20 / 8 over & backs
30 x 20 / 8
30 x 20 / 8
30 x 20 / 8
30 x 20 / 8

notes: kept the weight light and the rest low and tried to get lots of reps in, which just feels right for that area

Z Press (90 sec rest)

45 x 3
75 x 3
105 x 4
105 x 4

notes: the focus was still just not there for me. as I tried to press up, my hips started cramping up on me which threw me off and made me stop. next time I might try sitting on a rolled up mat to elevate my hips a bit.

6 Way DB lift (60 sec rest)

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

notes: these are starting to feel a bit better

For my Arm Fluff, I decided to try the “cannonball” workout that was on the main BB.com page, basically one long set with no rest where you pyramid up the machine until you cant keep up then you start over… and over… until you die, or whatever.

http://www.bodybuilding.com/fun/buil…ball-sets.html

Cannonball Set Bicep Machine (no rest, replace the pin, scribble a quick note as needed and keep going)

10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 6
10 x 8
20 x 8
30 x 8
40 x 8
50 x 6
60 x 4
10 x 8
20 x 8
30 x 8
40 x 4
10 x 8
20 x 8
30 x 5
10 x 8
20 x 8
30 x 6

notes: biceps were screaming! I realize I started way too light, even with max fatigue and pump, sometimes 10 pounds is just too light. My goal by starting on just the first pin was: it means you do more sets, and if on your next microround you go just as far as the last set, then stop.

So essentially, instead of stopping when I can’t do the first weight any more, I stop when I make it just as far as I did the last microround. I will never reach a point when I can’t curl 10 lbs on the machine, so instead I stop when I am just spinning my wheels.

Cannonball Set Tricep Machine (no rest)

10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 8
100 x 5
10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x FAIL
10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 4

notes: my elbow tendinitis is burning as I type this, so I should have done cable pushdowns instead of the machine. bah.

I realize in hindsight that this isn’t enough work for your arms. I realize that because 5 min after doing these massive cannonball sets, my arms felt fine again. I wanted to try it out and see how it worked, and that’s fine, but these are only good as:
a. finishers
b. pre-exhaust before the heavy work

notes: still, my arms were pretty pumped!! hundreds of reps on arms, lol

post-workout: 2.1 miles elliptical