Tag Archives: exercise

I Hate Leg Day

Fuck leg day. Fuck squats. Fuck lunges. Fuck calf raises.

But the habit has stuck. I do them shits anyway, rain or shine.

That’s the most important thing about lifting. Not training the body, but training the mind to prepare for training the body, day in, day out. The mental is much harder to conquer than the physical. But once you start showing up enough, you get used to showing up. Then it’s no longer a matter of “if,” but “what time tonight?” Because you’re gonna be there, just like I am, doing them shits, rain or shine.


1) Squats: Problem when I go to 中正運動中心 is that the squat rack offers no support (bar on the lower end that you can rely on if you can’t push the weight back up). I also went alone tonight so there was nobody to spot me. Add that to the fact that this is the first time I’ve squatted in about 2 weeks (last week I was in Japan visiting my boo) and the decision was made beforehand: going on the lighter side tonight.

Warm-up set with the bar. Tack on 20kg on each side (60kg total). Then next set 30kg on each side (80kg). Next set 90kg total. This is where I stayed for the remainder of my squat sesh. Did 5 sets, till one rep before failure (failure on this squat rack would mean keeling over with 90kg on my back before being rushed to the hospital) before putting the weight back on the rack. Last set I did elevator downward (90kg, then 80kg, then 60kg).

2) Single leg bench lunges with barbell: A fucking BITCH to do right after squats. You set up like you’re gonna do squats. That is, standing with the barbell on that sweet spot on your neck. But maybe 3 or so feet behind you is a bench. Put your foot on top of the bench. (Make sure the bench will not move.) From there, you lunge forward with the isolated leg. Go down as far as you can without your knee touching the ground. Go back up and really get that butt flex going. Switch legs. You should be sweating balls by the end of each set. If squats ain’t the straw to break the camel’s back, this should be it.

I got up to 60kg total, and elevatored down to 40kg on my last set.

3) One-legged box squat: Not sure if this is the proper name, but it’s the best I can come up with. What you do is stand on the edge of a box with your outer leg hovering outward. Then you squat downward, doing your best to not let the outer leg touch the ground. Then push back up.

My legs were so sore after my first two lifs that I couldn’t go down all the way without cheating. Nevertheless, I kept on. 3 total sets.


That’s all my legs and ass needed. As I write this, I’m sore as shit! You’d think I got buttfucked with no lube last night, the way I was sitting down on all them chairs today, concerted, meticulous effort and all. The best indicator of a fantastic workout.

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Crunches Are for Women

A visible 6-pack is less of an indicator of going hard at the gym, but instead going hard on your diet. This, of course, is bad news for most of us. Wouldn’t it be great to eat McDonald’s and ice cream and drink beer every day, and just offset these with tremendous workouts?

Unfortuntaely, it doesn’t work like this. One must be disciplined not only in how you lift, but also in how you eat. Recently I’ve gone off my diet mainly because I’ve started working full time and my shared apartment is so digusting as to be a health hazard if ever I were to cook here gain. Fortunately I am moving out of here sometime in February or March, and will dedicate myself to cooking daily afterward.

Until that time, it’s going to be more about maintenance.


1. Superset — Woodchoppers into Weighted Planks (1 minute): Started out with a BITCH of a workout. First set warm-up like always. If you don’t know what woodchuckers are, please refer to the video below. Fantastic abdominal workout, especially for the obliques.

After a woodchuck set (no weight, 10kg, 15kg,  15kg, 17.5kg), I went right into minute-long planks (no weight, 10kg afterward). In conjunction these two workouts are lethal, and will help to build an exceptional core.

2. Superset — Hanging leg circles to weighted leg lifts to leg raises: Here the key is LOWER ABS. And no rest to boost the intensity. For the leg lifts, sit on a bench and put a dumbbell between your feet, then lean back (making sure to hold onto the bench for support–otherwise you’ll hurt your back because of the dumbbell weight), and lift your legs up. 10 reps with heavy weight. Drop the dumbbell then go immediately into leg lifts on the same bench, also 10 reps. After 4 sets your abs should be sufficiently tired.

3. Superset — Free-for-all: From here on out it was mostly a free-for-all, not by choice but because people kept stealing my machines! Below is the list of how I finished my workout:

-Ab roller

-25kg oblique crunch on that lower back apparatus (anybody know what that’s called?)

-Ab roller

-Superset — Russian twist with 10kg to Standing oblique crunch with 25 kg (2 sets)

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