TweetMonday

Leg press superset with lat pull down 4 sets
Leg extension superset with seated leg curl superset with close grip row 4 sets
Vertical leg press superset with straight bar pulldown 4 sets

Back to overtime and trying to get in an out of the gym. Not a bad workout, thought the leg portion was better than the back though. Felt like I hit everything in my legs that I wanted to that wasn't my calves. Seated ham curl felt good, leg extension really hit the lower quads. I finally got my hands on the good bar for pulldowns, it's a lat bar but the handles are lower than the middle so when you pull back the indention fits around your body allowing you to get the elbows back and improve on the squeeze. I did a short cardio session with some farmers walks but my grip was terrible, maybe still not fully recovered from the snow shoveling. Had a nice sweat going on during the workout which is the main goal as I move quickly in order to build a pump and exhaust myself.

TweetTuesday

Chest press machine superset with shoulder press machine 4 sets
Cable crossover high cable superset with side lateral raise 4 sets
Cable crossover low cable superset with bent over rear delt flies 4 sets

Wanted to get more work in but I was running out of time. Thought I was moving quickly but I guess not quick enough. Even with the work I did I had a really nice pump, as I was walking out I pulled my elbows back and my chest was super tight. So I can't complain to much because I enjoyed the workout, just wish it was longer.

Not to much more to report, slow news week with overtime.

TweetWednesday

Farmers walks 5 sets
13 minutes incline walk
weighted ab machine superset with leg raises
10 minutes treadmill

So I pulled up to the gym pretty late and it was empty. Just me and one other person at the time so I decided to do some farmers walks the length of the gym since I wouldn't be in anyone's way. Looking back I should of did more sets of it. My grip was starting to go with the weight I was using but I should of dropped the weight and kept doing them. Either way I did some walking with the incline on the treadmill, trying not to use the railing for support I've found keeping my hands behind my back allows me to be further from the rails so I don't use the railing system. Threw some ab work in since I haven't done it in awhile but the main goal was cardio.

TweetThursday

Reverse hack squat superset close grip lat pulldown 4 sets
Hack squat superset with lat pulldown 4 sets
Seated calve raise superset with DB row 4 sets

Saturday

BB curl superset with v bar extension 4 sets
DB curl superset with behind the head ez bar extension 4 sets
EZ bar curl superset with close grip press 4 sets

So a pretty worthless workout on Thursday. I went to the gym and I was dead tired. I had no motivation and just felt like I was getting sick. I figured if I could get some good movements in I would wake up which happens a lot but Thursday I was just in the funk.

Saturday was better and I felt like I had a solid workout, I passed on more arm work for some direct core work. Sleep hasn't been the greatest so I'm going to try this week to get to bed a little early to catch up.

TweetMonday

Hammer strength press superset with side lateral raise 4 sets
Underhand flat bench superset with reverse peck deck 4 sets
Decline hammer strength press superset with wide grip high row 4 sets
Cable crossover superset with shoulder press machine 3 sets

Some bad time management on my end here. I wanted to do regular flat bench but thought it would take up too much time so I went with hammer strength only to realize I had a bit more time at the end than I thought when I did a quick cable crossover and press. Should of only did 2 sets there as it took away from my target cardio time. I did do farmers walks, 1 minute on and 1 minute off. The good thing about the workout was I used some really good weight even if it was on machines mostly. I was still happy with the weight and time under tension. Broke a nice sweat and got the heart rate up which right now is the main goal.

TweetTuesday

Leg press superset with chest pad t bar row 4 sets
Leg extension superset with seated leg curl superset with low cable rope row 4 sets
Vertical leg press superset with lat pulldown 4 sets

Must say I'm pretty impressed by my strength recently. I'm not doing huge compound movements because of time but the weight I'm moving on some of the these movements makes me happy. I kept adding weight on the leg presses and kept getting 10 reps, the next set I figured I wouldn't hit 10 and I did. I was pretty happy with the workout. I wanted to do more rows since last week felt like mostly lat pulldown type movements which I did. Last night was the first overtime workout I had when the lights were off as I finished, the owner wanted to get out of there and started shutting off sets of lights until I finally left.

TweetWednesday

15 minutes treadmill
leg raises 3 sets
5 minutes treadmill
ab machine 3 sets
10 minutes treadmill

I was super tired as I left work but I wanted to get a decent workout in so I can sleep at night. I've been struggling with quality sleep. So what I did was walked on the treadmill at a slightly faster pace than normal and alternated from steep incline for 2 minutes, then I would cut that incline by half for a minute and then flat for 2 minutes. It seemed to take forever and my legs got a decent pump in them, I felt worn out fairly quickly. I even decided to jog a bit during the 15 minutes interval. I'm not a good runner and it doesn't feel natural but the little bit I ran felt pretty smooth. I decided to do full sets of ab work as well instead of just a minute at a time and I loaded the weight on the ab machine to really give me abs a new feeling.

TweetThursday

Flat bench superset with seated side lateral raise 8 sets
Flat bench superset with face pull 3 sets

As I was driving to the gym I was still unclear about how I wanted to attack the workout. I decided to stick with the same 2 exercises just to really crush specific muscle fibers. So that's what I did, rather than hitting all angles in with random sets and what not I just stuck mainly to the 2 exercises. I slowly increased each on the 8 sets and even got pretty heavy on the flat bench which I was happy with, but around the 8th set I decided I needed some rear delt work and that's when I switched my shoulder exercise, also around the 8th set is when I hit the peak weight so then I slowly decreased weight and increased reps the last 3 sets on the bench. Not a bad workout. Still tired from cardio the day before I started on the treadmill and I just felt off so I hopped on a stationary bike and pumped up the resistance and road that instead.

TweetSaturday

BB curl superset with close grip press 4 sets
DB curl superset with rope extension 4 sets
Rope hammer curl superset with underhand extension 3 sets
Double high cable curl superset with dip machine 3 sets

Pretty good workout, not the best weight I've ever used but I was forced to go up in weight. I do my arm training on the top floor of my gym on Saturdays. Usually I'm the only one up there and have free reign. During my DB curls an old man who was having trouble moving sat in front of the DB rack. Instead of walking around him I just grabbed some heavier DBs and used them for the sets. Probably not the best form but felt good to toss around heavier weight. Arms felt super pumped by the end.

Yesterday was really nice out and I did some yard work, carried some mulch around and washed my car. I wanted to do more but my sleep has been crap and I'm getting an eye twitch which for me usually means I need some good rest. So instead of pushing it I decided to take the afternoon to relax. Got a good nights sleep last night, I just hope that carries going forward as I've felt a bit worn out energy wise.

TweetMonday

Leg press superset with lat pulldown 4 sets
Leg extension superset with lying leg curl superset with chest pad t bar row 4 sets
Vertical leg press superset with close grip lat pulldown 4 sets

Intense workout. I was looking forward to getting to the gym and I really tried to push myself extra hard. I'm not sure if the workout was that much more intense or because it was sort of warm out but I was gassed and sweating more so than normal. It felt good but by the time cardio came around I just felt spent. Hopefully I can keep the intensity up, sometimes after the overtime the last thing I want to do is lift but it's a necessity.

Not really much more to report, I should get on the scale this week and see what it shows.

TweetTuesday

Hammer strength press superset with side lateral raise 4 sets
Decline hammer strength press superset with reverse peck deck 4 sets
Cable crossover low cable superset with wide grip high row 4 sets

While I was at work I was hungry, miserable, and tired. I didn't know what to expect once I got to the gym but the workout wasn't to bad. I was happy with the weight I was moving around and the mind/muscle connection, especially in my shoulders. All my shoulder movements really felt like I was hitting the targeted area very well. I don't do much in terms of high rows when my training is more normalized but they really felt like they finished off my side delts which was nice. The one thing I struggled with was time, I work fast when I have overtime and I felt like I was going quickly but as I noticed the clock it seemed like I either got to the gym late or I was moving slower than I thought.

Also the gym again was stuffy, broke a nice sweat but the 2nd floor of the gym felt like and attic, it wasn't even that warm outside but the air wasn't moving much.

I did weight myself last night and I'm down 2.5lbs which is sort of just whatever at this point. Good to see but I'm not overly concerned with it had it stayed the same.

TweetWednesday

10 minutes treadmill
Weighted crunch machine superset with leg raises
10 minutes treadmill
weighted crunch machine superset with leg raises
10 minutes treadmill

So I broke out some new gym shoes yesterday. I usually get new gym shoes around Black Friday each year because of deals and then hold on to them until the spring and all the snow is gone. So I figured I would try and break them in during cardio. Didn't go so smooth. I love the way they look on feet but they are a mesh type material and there just must not be sturdy or supportive enough. I felt like my pinky toe was squished to the side and after 1 wear theres already like a pinky toe indention in the shoe. Another thing I don't like and I had not noticed was on mesh shoes I like the tongue to be stiched to the side at least partially and this tongue is free so as I was working out the tongue sagged to a side. Finally the heel of the shoe rubbed which is the worst feeling in the world. Funny thing is I didn't notice any of this wearing the shoe around the house but once I got going I could really feel it. The comfort of the sole is great, I love the flexibility in the toe box, the mesh is easily pliable but not sure they are going to last. I have them again today to see if maybe I can break them in a bit.

The workout itself wasn't too bad, I did something similar to what I did last week with changing intervals and jogging intervals during the 10 minute time frame.

TweetThursday

Reverse hack squat superset with close grip row 4 sets
Hack squat superset with BB row 4 sets
Seated Calve raise superset with straight bar pulldown 4 sets

Wow did I get winded quick. It was an awful day outside and it seemed to rain for 24 hours, but the gym still felt a little warm. As I was supersetting everything I progressively felt heated and had heavy breathing going on. After the last set of hack squat and BB row I felt defeated. This is all odd because I'm not really doing a ton of volume per workout, I've cut everything down to about 12 sets. I have working quickly which may be contributing to it though. The workout itself was sort of whatever, not any amazing weight, good squeeze and pump in the back though. Shoes still suck, the rubbing in the back seemed to bother me at the beginning but not so much at the end. The little toe thing is really annoying and I figured out what it is, the tongue near the toe box has some left over material that's bunching up or laying weight on my feet causing some discomfort. May try and get in and slice the piece out if I can but it'll be a difficult task.