Routine A-Day 3-Back & Shoulders (2)

Back and shoulders. My favorite body parts to train!

Underhand Lat Pulldown
3 warms
150 lbs. x 6 reps.
170 lbs. x 6 reps.
170 lbs. x 5 reps.

I went lighter than I did than last week. So, I had more control, a better contraction, and an extra rep at each working set. I'll take it.

T-Bar Row
2 warms
145 lbs. x 10 reps
145 lbs. x 10 reps.
155 lbs. x 10 reps.

I went heavier here and it felt right. Intense and challenging without compromising form.

Dumbbell Deads
1 warm
70 lbs. x 10 reps.
70 lbs. x 10 reps.

I felt my lower back stiffening here. At this juncture, following T-Bar Rows, like last week...I'm taxed. I like the sequence. These two exercises back to back is a challenge.

Dumbbell Press
2 warms
60 lbs. x 6 reps.
65 lbs. x 6 reps.
70 lbs. x 5 reps.

I pyramid'd up here. For my last working set, I cheated out the 5th rep. I began to arch my back here in that last rep.

Front Raise/Seated Lateral Raises-Superset
15 lbs. x 12 reps/15 lbs. x 12 reps
15 lbs. x 12 reps/15 lbs. x 10 reps
15 lbs. x 12 reps/15 lbs. x 12 reps

Good burn here.

Cardio

15 minutes on the stepmill
15 minutes on the spin bike


I forgot to do my ab exercise so I did it after cardio.

I did two sets of crunches and I felt my stomach cramp up and tighten so I cut it short. Suffice to say, I haven't done a crunch in quite some time.

Day off tomorrow to rest and recover!

Interval cardio tomorrow though. We'll see what happens.

Routine A-Day 2-Chest & Arms (2)

As I previously alluded to, I'm feeling stronger. I don't think I've approached near max lifts for the rep ranges prescribed but I feel I'm getting close.

Flat Bar Press

2 warms x 135 lbs. 1 warm at 185 lbs.

205 lbs. x 5 reps

205 lbs. x 5 reps

225 lbs. x 5 reps

I was able to get 225 lbs. for 5 reps for the first time in...well...ever. Again, I've worked purely with dumbbells in the decade or so I have been lifting. I think I've only been able to lift 225 lbs. for one rep with assistance. The 5th rep for the last set was a challenge in that I pushed it up fast as I felt my strength fail. I would've controlled it slower with a spot at that last rep.

Slight Incline Dumbbell Press

1 warm

60 lbs. x 10 reps.

65 lbs. x 10 reps. (Increased weight from last week)

70 lbs. x 6 reps_Rest/Pause for 12 breaths_2 Reps

Went for 65 lbs. sooner and I felt I can go for 70 at the last set. I failed at 6 reps. May revert back to 65 lbs. for all my working sets next week.

Incline Dumbbell Flye

1 warm

45 lbs. x 12 reps

45 lbs. x 12 reps

45 lbs. was good enough for me.

Cable Curl (Straight Bar)

1 warm

100 lbs. x 10 reps

100 lbs. x 10 reps

Rope Pressdown

2 warms

60 lbs. x 12 reps

70 lbs. x 12 reps

I trained at a different gym this week. 70 lbs. at New York Sports Clubs felt like 50 lbs. at Golds Gym. I guess it's because it's a different pulley station.

Hammer Curl & Dip Superset

30 lbs. x 12/5 dips-unassisted

30 lbs. x 12/5 dips-unassisted

30 lbs. x 12/5 dips-unassisted

Dips are still a killer. My bodyweight is well...I hope I'll be banging out more as I drop weight.

Steady State Cardio on...

15 minutes on the spin bike.

15 minutes on the treadmill to incline walk at the HIGHEST incline.

Great workout!

Routine A-Day 1-Legs (2)

Lunchtime on a post-thanksgiving chaos Monday and I'm behind a blog. (I'll alter the dates on this one) I didn't want to get caught up with any feelings of gloom and doom because of the Thanksgiving holiday and I didn't. In the past, I've gotten worked up over nothing and offended many at the same time during Thanksgiving by avoiding food. So, I enjoyed the company and the time to reflect on things I'm thankful for. As for food, I didn't go as crazy as I have in the past and as of today? It's in the past so as many recalibrate for the sprint towards Christmas...I just have to keep it moving as well. So the log below is for yesterday mornings' workout.

Leg Extension

1 warmup set @ 80 lbs.

140 lbs. x 12

140 lbs. x 12

140 lbs. x 12

Increase weight by 10 lbs. next workout.

Back Squat

3 warms

315 lbs. x 5

315 lbs. x 5

335 lbs. x 5

355lbs. x 5

Slowly but surely adding weight. Can go heavier, I feel. How much? Therein lies the dilemma.

Lying Leg Curl

1 warm

100 lbs. x 6

130 lbs. x 6

150 lbs. x 6

Bar Lunge (Olympic Bar)

1 warm

95 lbs. x 10

95 lbs. x 10

Seated Calf Raise

2 Warms

45 lbs. x 15

45 lbs. x 15

45 lbs. x 15

After a week and the first week of this current rotation. I'm feeling tighter. My legs, as expected, are taking longer to recover but I'm definitely getting stronger.

I must mention also that I spent a couple of hours moving furniture which, in itself, felt like a cardio workout.

Sore! for this I am thankful for.

Happy Thanksgiving!

Day off today. Day to rest. Day to spend with family. Day to eat one serving of food at the dinner table.

Tomorrow's Black Friday. Starting shopping early in the morning.

Sooo....hope to get back on the workout train sometime (at least once) this upcoming weekend.

Key thing: keep the nutrition in check.

Routine A-Day 3-Back & Shoulders

Whew. I am very sore but in that good for you, your body is being forced to adapt, delayed onset muscle soreness kind of way. So this is the last day of the split before-gasp-THANKSGIVING and I couldn't be any more excited. I love to train back and shoulders. To train both in one day? Perfect. I was also excited to try yet some more "foreign" movements. Namely, the T-Bar row. So, here's how it went.

Underhand Lat Pulldown

3 warms

180 lbs. x 5 reps.

180 lbs. x 5 reps.

180 lbs. x 5 reps.

This was fairly intense, however, at this weight, I was trying to differentiate whether the weight was being moved by momentum or what have you. I guess the mind/muscle connection wasn't quite there for this movement. I wasn't herky jerky or anything but I wasn't pausing at the eccentric like I'd typically do for sets of 10-12. It was challenging and at 180 lbs., it allowed me to move it in a controlled fashion within my ability.

T-Bar Row

2 warms

125 lbs. x 10 reps (Olympic Bar + 45 lb. plate + 35 lb. plate)

135 lbs. x 10 reps.

135 lbs. x 10 reps.

Luckily, I watched a bit of "Pumping Iron" the previous night so I can watch Arnold demonstrate this move. I obviously didn't use as much weight as he did but if it works for "The Oak", it works for me. This is another movement I haven't done as much, if at all but this is great because I know this'll shock the body. The weight, I feel, is fair and to pump out 10 reps. was challenging. How challenging? Challenging enough so I can control the weight for a full range of motion without compromising form. I'll try another 5-10 lbs. next week.

Dumbbell Deads

1 warm

70 lbs. x 10 reps.

70 lbs. x 10 reps.

I'm a fan of deads and this taxed me. I definitely felt the heart rate go up here.

Dumbbell Press

2 warms

60 lbs. x 5 reps.

60 lbs. x 5 reps.

60 lbs. x 5 reps.

At this point, all i can think about is post workout carbs.

Front Raise/Seated Lateral Raises-Superset

15 lbs. x 12 reps/15 lbs. x 12 reps

15 lbs. x 12 reps/15 lbs. x 12 reps

15 lbs. x 12 reps/15 lbs. x 12 reps

This superset, to cap off this sesh, was tough. Really felt the burn here.

Ab Exercise of the day

The Roman Chair-Knee Raise/Up

1 warm

15

15

15

GREAT WORKOUT!

Steady State Cardio

30 Minutes on the Stepmill

I'm scared of the upcoming weekend but I'm going to plan as best I can to make sure I have meals on hand if I'm on a pinch and just let myself "enjoy" thanksgiving for what it is. NOT a binge-fest. I've already had my share of that. I'm still experiencing residual headaches that I attribute to the drastic drop in calories I'm consuming from the even more dramatic SURPLUS of calories I've been consuming the past few months. Got-To-Keep-FOCUSED.

Routine A-Day 2-Chest & Arms

I haven't worked out my chest directly since I left for vacation on November 4. Fearing that my strength may have dipped, I approached today's workout with caution ESPECIALLY because I have not performed a barbell press in well...I can't remember.

Flat Bar Press

3 warms x 135 lbs.

185 lbs. x 5 reps

185 lbs. x 5 reps

205 lbs. x 5 reps

Initially, the movement did feel foreign to me but as I went along, I felt better about it. There was no spotter to recruit in a timely manner so I selected weight that I could move in a controlled fashion without assistance. Having said that, I feel I could have lifted for 2 to 3 more reps with a spot or maybe even-without, but I'll leave that to the next time I work out chest.

Slight Incline Dumbbell Press

1 warm

60 lbs. x 10 reps.

60 lbs. x 10 reps.

60 lbs. x 8 reps.

I failed 2 reps shy of 10 at my last set for whatever reason. will shoot for 65 lbs. next time OR remain at 60 lbs. till 10 reps comes easy.

Incline Dumbbell Flye

1 warm

40 lbs. x 10 reps

40 lbs. x 12 reps

Definitely go heavier next time. 45 lbs or 50 lbs.

Cable Curl

1 warm

100 lbs. x 10 reps

100 lbs. x 10 reps

Rope Pressdown

2 warms

5o lbs. x 10 reps

50 lbs. x 4-Pause/Drop, 40 lbs. x 6 reps

I can always count on the rope pressdown to really challenge my triceps. At the end of the movement, I spread the rope apart. May need to go lighter next time around.

Hammer Curl & Dip Superset

30 lbs. x 12/5 dips-unassisted

30 lbs. x 12/5 dips-unassisted

30 lbs. x 12/6 dips-unassisted

Bodyweight exercises is an issue with me. Pullups and Dips. The superset into dips was difficult. Again, can only get better beyond this. Overall, a great workout. Challenging and time efficient.

Steady State Cardio followed soon thereafter...

30 minutes on the stepmill.

first time doing cardio in quite some time and i hated it!

While doing it, I tried not to let thoughts of how long it'll take for me to see out my goal of building the best version of myself and how disappointed I am in how I've yo-yo'd over the years. Immediate gratification plagues many and I'm trying not to let the urge make me feel defeated over how long I need (realistically and safely) to shed weight. This isn't immediate but a journey. The difference now?

A plan and a support group.

Let's get it.

Routine A-Day 1-Legs

Leg Extension

1 warmup set @ 80 lbs.

125 lbs. x 10

140 lbs. x 10

140 lbs. x 12

Back Squat

3 warms

225 lbs. x 5

315 lbs. x 5

335 lbs. x 4

335 lbs. x 5

Onto the leg curl. I typically do the lying leg curl but tonight the machine was broken so I substituted with the standing leg curl. One leg at a time.

Standing Leg Curl

1 warm

70 lbs. x 5

70 lbs. x 5

70 lbs. x 5

Bar Lunge (Olympic Bar)

1 warm

95 lbs. x 10

95 lbs. x 10

My lack of cardiovascular conditioning definitely showed here. Only two working sets but I got fairly winded here. (Note to self: Must...do...CARDIO)

Seated Calf Raise

2 Warms

45 lbs. x 15

45 lbs. x 15

45 lbs. x 15

My 1st day is in the books. Tomorrow I'm looking to train in the morning and start my first cardio session. Well, first one I've done in awhile.

Ate clean today. Meaning I resisted the urge to order takeout. I'm experiencing headaches but considering I've been accustomed to a high surplus of calories for the past few weeks (vacations, celebrations, laziness etc.) I guess I was expecting this. Scared for thanksgiving in a few days but I will "enjoy" it and not get too crazy. After all, Rome wasn't built in a day.