It was a double gym session kinda day.

I had a session in the afternoon, but I woke up in the morning, thought OH MAN do I have to go to work???  And so I HAD to go to the gym in the morning ALSO, just to clear my head and give me a “buffer of sanity” to help me through the work day.  When in doubt, just lift.

AM Chest and Shoulders

Bench Press (60 sec rest)  115 x 5, 135 x 5, 185 x 5, 5, 0, 5

flat db press (60 sec rest b/w lighter sets, 120 sec rest b/w heavier sets)  110 x 21, 130 x 15, 150 x 10, 170 x 6, 190 x 4, 170 x 6, 150 x 10, 130 x 12, 110 x 15

cable crossovers:  (rest-pause sets)  120 x 32, 8 (2 min rest) 120 x 27, 13

lat raise machine (30 sec rest) 60 x 8, 8, 8, 8, 8, 8, 8, 8

reverse cable fly (10 sec rest!)  33 x 10, 10, 10, 10, 10, 10, 7;  8 pounds (haha!) x 10, 10, 10

face pulls (10 sec rest!) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

upright rows (30 sec rest) 135 x 12, 12, 12, 9

notes:  On the 5th set of bench press, I had a “false start”, went for the first rep and almost dropped it on myself.  So I racked it, waited 30 seconds, then went again.  I really need to up my bench press, it is just not up to snuff.

dumbbell presses went really well!  I didn’t get to bust out the 100 lb dumbbells yet, but I did use the 95 lb dumbbells, and those were pretty fun.  9 sets of those, just kept hittin those fibres.  For the last 2 light sets, I just repped them out, double time.  Just burn it out.

Then 2 burn sets of the crossovers, do as many as I can, rest a few seconds, do more.

Then light shoulder work, just low weight, low rest, lots of sets.  8 sets of 8 of the side raises, 10 sets of 10 of the rear delt flys and face pulls.  Those rear delt flys were BRUTAL!  By the end I could barely do the lowest setting, which was 8 pounds, LOL.  They were just fried.

After work, I headed down to the studio for an appt with the trainer!  We agreed on arms!  It was a chance to bust out my fat gripz and test out their forearm-shredding abilities!

Friday night Arms

warmup:  25 min cardio on the elliptical, 25 degree incline, variable resistance

superset bench dips & “fat” cable curls (60 sec rest) 12, 12, 12 & 80 x 12, 110 x 12, 12

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superset closegrip smith machine & fat preacher curls:  (60 sec rest) 90+bar x 12, 12, 12 & 35 x 12, 12, 40 x 12

suicide grip isolates the triceps

suicide grip isolates the triceps

friar tuck aint got nothin on this fat preacher!

friar tuck ain’t got nothin on this fat preacher!

superset overhead rope extension & fat incline hammer curls (60 sec rest)  70 x 15, 90 x 15, 110 x 15 & 70 x 10, 10, 12

unimpressed face

unimpressed face

damn these are hard face

damn these are hard face

superset straight bar pressdown & reverse cable curl (60 sec rest)  150 x 15, 15, 15 & 80 x 12, 90 x 12, 100 x 12

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fat reversegrip triceps extension DROPSET 110 x 12, 90 x 12, 70 x 20ish, 60 x 20ish

fat cable curl DROPSET 110 x 12, 90 x 12, 70 x 9, 60 x 9

notes:  the thick bar grips really made the workout feel different!  the hammer curls especially were tough.  My tendonitis started to bark a little bit on the cable curl dropset.  Awesome workout!  Suns out, guns out!

photobomb'd!

photobomb’d!

How about you?  Any good workouts?

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