Tag Archive: yoga


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.

11/27 Legs

warmup:  foam rolled my IT Bands, Adductors, Piriformis; back rolls to V-sit, fire hydrants, prone spinal twists, cat/cow, active childs pose, windshield wipers… just was in the mood for some yoga-centric core work

 

Squats (Romaleos worn)

warmup  (30-60 sec rest)

120 x 5

150 x 5

180 x 5

 

main (2-3 min rest, belt worn)

195 x 5

225 x 5

255 x 8

IMG_5008

 

 

Assistance

Deadlifts (done barefoot, no straps)

warm-up (rest equalled time to change plates, double overhand)

165 x 5

205 x 5

245 x 5

 

main assist (1 min rest, crossgrip, belt worn)

330 x 5

330 x 5

330 x 5

330 x 5

330 x 5

notes:  by the time we got to the main assist, we had 9 minutes left to do 5 sets of 5!  So I had to bust the reps out pretty quick, and even then ran a little bit over.

2/27 Back

warmup  DeFranco Agile 8

http://www.t-nation.com/training/defranco-agile-8

 

Deadlifts (1-2 min rest)

warm-up

150 x 5

190 x 5

230 x 5

main (2-3 min rest)

265 x 3

305 x 3

340 x 4

notes:  Some experimenting going on tonight.  I lifted barefoot – that went fine, easy transition for me.  I used my belt – that didn’t feel better or worse, just different.  will take some time to get used to that.  When I wore the belt for squats, it felt better right away.  For deadlifts… coming down was a little more awkward but coming up felt more solid.  I only got 4 reps on the last set because I felt my grip going.  Lots of regret I didn’t get more on that one.

 

 

Assistance

Squats (60-90 sec rest)

135 x 10

135 x 10

135 x 10

135 x 10

135 x 10

Leg Raises (roman chair, 30-60 sec rest)

10

10

10

10

10

post-workout:  yoga stretches and releases for my back, so thankful for that!  back has been tired all day.

 

Shoulders, Cut Day 33

Feb 7 – High Carb Day / Shoulders

Hooray!  Moderate amounts of carbs all day!  I tried a few more of the sugarfree macaroons, delicious!  I also tried some of the Walden Farms Italian Dressing on my veggies, not bad actually!  will be keeping this bottle.

Chicken, asparagus and kidney beans on the menu today!  Must have ate like 8 cups of asparagus today and 2 pounds of chicken breast.  Stinky pee day!

As for the Peanut Butter, I forgot to read the instructions on the side of the jar, my bad!

How to Consume Walden Farms Calorie-Free Peanut Butter:
Step 1.  Scoop out generous serving from jar
Step 2.  Place directly in toilet
Step 3.  Repeat until satisfied

Escaped from work at lunch for an extra 30 min of cardio!  Hooray extra cardio on carb day!

Friday night woot!  No work tomorrow!  Time for fun!

I asked the trainer for some extra warmup and restorative work tonight, it has been a draining week and I missed my massage session.

pre-workout

10 min stretches – hip openers, spinal twists, wrist stretches

15 min elliptical

15 min active and balance-oriented yoga:  sun salutations, warrior 2, triangle, extended triangle, exalted warrior, repeat the last 4 moves on the other side, tree on both sides, airplane and Warrior 3 on both sides

Giant Set:  Arnold Presses & Bent Over Rear Delt DB Raises & Plate Raises (30-45 sec rest)

30s x 12 / 15s x 12 / 35 x 15
30s x 12 / 15s x 12 / 35 x 15
30s x 12 / 15s x 12 / 35 x 15

IMG_3574

IMG_3579

Giant Set:  Seated Military Press & Bent Over Rear Delt Cable Fly & Machine Row Elbows High (45 sec rest)

115 x 12 / 20 x 15(each side) / 60 x 20
115 x 12 / 20 x 15(each side) / 60 x 20
115 x 12 / 20 x 15(each side) / 60 x 20

IMG_3600

IMG_3607

post-workout

10 min restorative:  foam roller on back and chest, yoga supported fish/waterfall hybrid

IMG_3608

Yes those are foam blocks under my sacrum, yes I am crushing them with my weight, ROFL.  Yes having foam blocks under your sacrum pushes your gut out! 

Admittedly it was light on the weightlifting tonight, but the shoulders were barking at me all week, so I gave them a light night.  I feel re-energized after that!  Bring on Arm Day!

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.

Shoulders, Cut Day 15

Jan 20 – Shoulders

(about 60 sec rest b/w each giant set)

Giant Set: Arnold presses + bent over rear delt DB raises + plate raises
(25s x 12) + (12s x 12) + (35 x 15)
(30s x 12) + (12s x 12) + (35 x 15)
(30s x 12) + (12s x 12) + (35 x 15)

notes: bah, I hate rear delt DB raises!  So hard to get the good form so I am forced to go light to keep form.  but to me that isn’t the same as taxing the muscle, so it just ends up being a form check over a muscle exercise.  *raspberry noise*

Giant Set: seated military presses + bent over rear delt cable raises + machine row (elbows high)
(95 x 12) + (20 x 15/15) + (40 x 20)
(115 x 12) + (20 x 15/15) + (40 x 20)
(115 x 12) + (20 x 15/15) + (40 x 20)

Giant Set: rear delt cable flys + strict DB side raise dropsets + cable front raises
(20 x 20) + (20s x 20 DROP 15s x 5) + (20 x 20)
(20 x 20) + (25s x 7 DROP 20s x 6 DROP 15s x 8 DROP 12s x 4) + (20 x 20)
(20 x 20) + (20s x 10 DROP 15s x 8 DROP 12s x 7) + (20 x 20)

post-workout did some yoga stretches:  chest stretches, shoulder openers, spinal twists, hamstring stretches.  For about 15 min.

Back, Cycle 2 Week 1

Dec 9

Cycle 2 Week 1 deadlifts (no straps, double overhand unless otherwise stated)

Cardio 15 min Elliptical, incline 25 degrees, variable resistance

Warmup (1-2 min rest)

130 x 5
165 x 5
195 x 5

Main (2-3 min rest)

210 x 5
245 x 5
275 x 4… rest 45-60 sec… 275 x 3… rest 60 sec… (Sumo) 275 x 3

notes:  FAIL!

I was cruising along, and my grip was going by the 3rd rep, I managed to do the 4th rep with it hanging from my right hand fingers, but then set it down for the 5th rep, took a minute to collect myself, tried again, grip went again.  Rested another 60 sec, tried switching to sumo stance, grip went again – could not keep my hand closed, EITHER hand now.

My thoughts?  First off, I probably punked out, I should not have reset on the first set, just set it down, reset my grip and immediately ripped it right away.  I tried to get it clean 5 in a row touch and go, but SHOULD have just reset and went right away.  Not like my grip was getting any stronger at that point.

Also, that Friday epic arm workout might not have done me any favours, even though it was 3 days past.  My triceps are STILL sore, it was brutal.

But still, failure on only the second cycle???  On some level, I am paying for the sins of the past – the PR I used to set my training weights for this program was done with straps, so why wouldn’t my grip give out before I get back to that point?  I was doing heavy singles with straps and hit a new weight, and tried to use that as the benchmark for no straps.  Duh, genius.

As repentance for these sins, I will reset my TM benchmark back to what it was last month and redo the climb back up.  I am only losing a month.  As it was last month, only Joker sets will use straps.  Gotta build these forearms up!  They are the weak link.  Maybe some people don’t care about using straps, but I want to get strong all over not just my back, so only on Jokers.

backoff sets (60 sec rest)

210 x 8
210 x 8

IMG_3254

IMG_3256

notes: I was just mad and grumpy at this point.  Thankfully, my trainer was there to keep me on course.  We decided to do some core.

Assistance

Superset Hyperextensions and Roman Chair Bent Leg Raise (30-45 sec b/w sets)

15&12
15&15
15&15
15&15

IMG_3262

IMG_3269

Stretching

Trainer led me through some yoga-style stretches:  windshield wipers, wind-relieving pose, held glute bridge, ham stretch with the strap assist, pigeon pose

post-workout massage

One treat for myself is that there is a massage studio next to the studio gym, so I got my biweekly acupressure treatment.  It HURTS.  But it feels good when you are done

I had the dude work on my IT bands, and on my back and forearms, since they had failed me

He found a lot of tightness in my right hand (that’s the one that gave out), and a massive deep knot in my right lat that he thinks would start to cause me pain if I didn’t get it worked on a few times.  IT bands tight, as I expected

So training was a failure, but sometimes you need to learn those hard lessons.

Sunday Hot Yoga and Legs

First time going to hot yoga in months!  But it was free!  How could I not go?

Free classes meant it was very busy for a Sunday at 8 am.  No real time to socialize or catch up.  How was class?  It was good!  Went by a little too fast maybe.  Felt like an appetizer though, I should go to hot yoga more often and really experience the full banquet.  My plate is so full already though.  We spent the hour going through lots of different moves, my only regret is that I couldn’t spend more time in each pose.

Went home, napped, got up, went to the gym for a leg workout!  I was pressed for time so I had to trim out the cardio.  Aw shucks!

Legs (60 sec rest)

Superset Leg Extensions and Lying Leg Curls; leg extension set is followed by partial reps

130 x 20 + 20 partial reps & 120 x 15 curls

140 x 20 + 15 partial reps & 130 x 15 curls

150 x 20 + 15 partial reps & 140 x 15 curls

Superset Hack Squats & Standing Leg Curls

4 plates X 50 reps & 80 x 20/20 (20 each leg)

4 plates X 50 reps & 80 x 20/20 (20 each leg)

4 plates X 50 reps & 80 x 20/20 (20 each leg)

4 plates X 50 reps & 80 x 20/20 (20 each leg)

notes:  I haven’t played around with partial reps as a set-chaser in a while, felt good!  I always get nervous people will walk in and think I am an idiot and don’t know what a full ROM is though.  The hack and curl superset was BRUTAL.  It even felt harder than my lunges and curls superset last week.  I had to rest a for a second or two multiple times for each set for both squats and curls, I was dripping sweat, out of breath, it was perfect!  Just what I needed.

And that was my Sunday!  How about you?  Did you get out to the gym?

Go for it!

My trainer is out of town this weekend, long weekend, all spin classes cancelled at the gym, it would be so easy to party and/or sit on my butt and pig out, watch a movie, just indulge myself.

Instead I decided to keep things moving and keep pushing myself.

I have not been to hot yoga in months, so I decided this would be my cardio for the weekend.  Not ACTUALLY cardio per se, it doesn’t get your heart rate up.  But it is most certainly hard work, and you will sweat buckets and you will feel great after.  But it had been months, and I was actually pretty nervous.  I didn’t want to do badly, I was nervous about my shoulder.  But stow all that, I headed down for a 10 am class.

I used to go to this studio all the time, but it has since rebranded itself, and changed around the curriculum somewhat.  So I was about to try out their standard Mix class.  It was going to be a 90 min class, and it was going to be HOT.

First things first, what is it about weekend hot yoga classes that draw all the babes out??  I was drowning in good looking women!  Definitely a prettier cross-section of people than I see at the gym.  I wasn’t there for that, but I can’t lie and say I didn’t notice it was babe city.  Sadly, women aren’t interested in “incredibly sweaty & not that good at yoga” guy, so I put all that out of my mind and focused on the yoga.

I was worried 90 min would drag on forever, but actually this “Mix” was pretty fast-paced and the time went by at a respectable pace.  I was also thrilled to see it was very vinyasa-light, so not that many sun salutations/chaturangas for my shoulder.  The teacher only asked us to do 4 Flows.  I abstained, as per the directions of my Trainer.  Instead the class had a pretty long standing series, so it was lots of work for the legs.  This was actually perfect, as I had DOMS in my legs, and this helped so much to flush it out!  While on the ground we did some ab work, which I also abstained from (I was doing abs on Sunday and wanted to rest up for that), and some lower back stuff.  I actually would have liked more lower back work, more spinal twists and locusts, but oh well.

And oh yes, I sweat BUCKETS.  Wisely, the rest of the room recognized giant sweaty man from the first minute, and they left a zone of empty space around me… for my sweat pool to expand into, haha.  It wasn’t a full class, and I would imagine no one wants to put their mat 4 inches from pool of sweat guy.

Overall I felt really strong throughout the class (balance was obviously rusty though)!  Great decision!  Took a pic after with the teacher, Robin.

Robin!

Robin!

Came home, got groceries, cooked up some meat for a few days, lunch, nap, all that.

I didn’t REALLY want to go the gym in the evening, it would have been SO easy to say oh well the gyms are closing early, don’t push it, just enjoy the hot yoga feeling and relax.  Instead I chose to keep going for it, headed to the gym for an evening session:  back and chest.

Back:

lying T-bar rows (30 sec rest) warmup, 115 x 10, 10, 10, 10

iso machine widegrip pulldowns (30 sec rest) 160 x 11, 8, 8, 8

iso machine closegrip rows:  120 x 30, rest 70 sec, 30 reps, rest 40, 20 reps, rest 20, 20 reps

free cable widegrip pulldowns:  70 x 40, rest 60, 30 reps, rest 30, 20 reps, rest 10 sec, 10 reps

Chest:

smith machine presses (30 sec rest) warmup, 130(+ bar) x 12, 12, 12, 8 (rest 5 sec) + 4

incline db fly (30 sec rest) 120 x 12, 7, 6

flat db press (30 sec rest) 140 x 10, 10, 5, 5

seated cable fly (30 sec rest) 70 x 12, 12, 12, 9, 8

 

notes:  the workout felt awesome! glad I went for it!  This was my backup gym, and the cable pulldown situation there is dire, only one station and always crowded.  I decided to do T-bar rows for my middle back instead of bent over bb rows, and good F’in choice! They felt great!  Crushed my junk a bit up against that stupid pad setup, but oh well.

I tried the iso machine for widegrip pulldowns, and it was MUCH heavier feeling than the cables at my main gym, so I had to lower the weight and it was still hard.  For the pump set I used the “Freemotion” cable widegrip pulldowns, and they felt great, but the machine is not built for tall people, so I couldn’t extend my arms fully without losing tension.  I wouldn’t use that machine for my heavy set because I want full range of motion, but for the pump set I didn’t mind getting half ROM.

While setting up for the Smith presses, saw a dude squatting 455!  Good form and everything, going past parallel.  Well for 455 he used resistance bands to support the weight (probably because it was a new weight for him), but for his warmup of 405 he didn’t use bands.  I made sure to go up to him and give him props.  Good job man.

The whole chest workout went so well that I threw in an extra 2 sets of seated cable flyes.  Just felt right.  Chest had a nice pump after!  Might have to do back and chest together in the future, it felt too good.

 

And that was my day! Great start to the long weekend!

Back Blitz

I had an appt with the trainer on Saturday morning.  She was expecting to do legs, little did she know…

We were doing Back instead!

I showed up a little early, so I did 30 minute of cardio before the weightz.

Back (30 sec rest b/w sets, unless we had cool shit to talk about)

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

see the bruise still?

see the bruise still?

widegrip pulldowns:  180 x 15; 200 x 15; 220 x 15; 240 x 15

IMG_2175

one-hand db rows:  65 x 12/12, 12/12, 12/12

IMG_2181

closegrip rows 100 set:  210 x 15, 30, 25, 20, 10  (rest between sets equals 100 seconds minus reps done so far)

IMG_2186

bent over BB row:  underhand 155 x 12, 6; overhand (Yates) 135 x 11, 9

IMG_2187

hyperextensions:  45 lb plate x 12, 12, 12

surprise butt shot!

surprise butt shot!

notes:  We had a full hour for back, no biceps, so we decided to do as much as I could before we ran out of time, energy or exercises.

In the end, we went hard for 45 minutes, then I requested 15 min of back-focused yoga stretches (since Leslie is a licensed yoga instructor, after all).  I figured I put in all that work, may as well reward my spine and back muscles with lots of fresh blood.  We did forward folds, back bends, side bends, half-kneeling spinal twists, prone spinal twists, camel pose, cat/cows, etc.  Good stuff!

All that yoga sure relaxed me!

surprise bearskin rug shot!

surprise bearskin rug shot!

Over 20 working sets, and I was worn out!

The pullups felt really good.  The first movement always sets the tone for the rest of the workout, so I tried hard, and did pretty well, better than I have done in the past for sure.  When I transitioned to the widegrip pulldowns, however, I was tired as heck!  I pushed on and squeezed through the ascending pyramid of reps, made a good show of it.  I was deadset on making this an intense hour of back work!

The rows felt good, although as I got tired, the form got a little sloppy.  Not a lot, nothing I couldn’t correct, but a little.  So while the form recovered, we improvised and threw in a bit of a “pump” set, 100 reps of closegrip rows, just pump lots of blood in and keep the back working.  That 100 set went really well!  I think my trainer was pleased 🙂

Putting a compound lift like the bent over bb rows at the end was risky, and we soon realized why:  my back was tired and my grip was toast.  By the second set of underhand, I couldn’t hold onto the bar any more, so we lightened the weight a bit, and I switched to overhand so I could use my hands like hooks.  I still was running out of steam though.

So we finished off with more low back work, which I will tell you… I enjoy those hyperextensions a lot more than I used to!  Low back work right at the end is so important for heavy dudes like me because our low back needs the conditioning so badly.

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