Happy Canadian Thanksgiving!  In lieu of turkey, I decided to gobble up some gainz!

My tailbone was so sore yesterday I had to take Sunday off.  So I tried to double up on Monday, to mixed results.

Oct 14 Chest/Shoulders/Triceps (3 second negative on all reps, 45 sec b/w sets unless specified otherwise)

Decline Bench Machine
140 x 8
140 x 8
160 x 8
180 x 6 DROP 140 x 5 DROP 100 x 8 DROP 60 x 10

Incline Cable Fly (elbows started bent, arms straightened as weight dropped)
80 x 8
80 x 8
80 x 8
80 x 8 DROP 60 x 6 DROP 40 x 7 DROP 20 x 10

Chest Press Machine
180 x 8
180 x 8
180 x 8
180 x 5 DROP 140 x 3 DROP 100 x 6 DROP 65 x 10

Cable Crossovers
60 x 8
80 x 8
80 x 8 DROP 68 x 4 DROP 54 x 7 DROP 40 x 7

Cable Side Raise (30 sec rest b/w sets)
30 x 10/10
30 x 10/10
30 x 10/10
30 x 10/10

Side Raise Machine
70 x 20 (realized my cadence was off, so bad form)
70 x 12
50 x 10
30 x 13

DB Front Raise
25s x 3
20s x 6
20s x 6
17.5s x 7
17.5s x 8

One-Arm Cable Pushdown (30 sec rest b/w sets)
30 x 10/10
35 x 10/10
40 x 10/10
45 x 10/10

Rear Delt Cable Fly (30 sec rest b/w sets)
50 x 15
50 x 9
40 x 12
40 x 13

Machine Shoulder Press
100 x 10
100 x 6 (stopped when I couldn’t keep myself from arching my back and bringing my chest into it)
100 x 7
100 x 7

Overhead Rope Extension
80 x 15
80 x 11
60 x 14
40 x 17

Skull/Presses (Skullcrusher negative, then CGBP positive movement)
50 x 8
50 x 8
50 x 8
50 x 8 DROP to just regular tempo CBGP presses x 30

notes:  I wanted to try reducing the negatives this week to 3 seconds.  The decision to mix chest and shoulders together was a risky one as my shoulders are pretty weak, so I did all my chest work on cables and machines and tried to save some gas in my shoulders.  Not that it entirely worked…

For the flys and the crossovers, I need to start out with bent elbows – my chest can just do more weight than my elbow joints can take.  I recognize that makes it easier of course.  But as I do dropsets, I straighten out my arms, so I try and make up for it.

When it was time to do shoulders, the cable raises went fine, but after the first set of the machine side raises, I looked at the clock and realized I had totally lost perspective on what a 3 second negative should feel like.  I was counting 123 in my head, but obviously I was losing the plot.  So I watched the second hand on the clock as I did the negatives, and sure enough I ran out of gas QUITE quickly after Rep 8, no matter how much I lowered the weight.  When I moved to the front raises, it was just as bad – my shoulders were DONE.

I gave my shoulders a brief break and did some pushdowns for my triceps instead, before coming back to the RD flys and machine presses, but to no avail.  My shoulders were still fried.

By the time I got to the overhead extensions, the “being fried” part had spread to the rest of me.  I kept dropping the weight and still couldn’t hit all the reps I wanted to.  So I moved to skullcrushers, and picked a light weight and made the movement a little easier – lower as a skullC, then raise it up as a press.  Then on the last set I burned it out with a bunch of rapid presses.

I had briefly flirted with the idea of doing biceps, but I recognized my ass was completely annihilated at that point, so I threw in the towel and went home.


If you’re in Canada, how was your Thanksgiving?  Leave a comment!