Archive for April, 2014


Cycle 1 Week 2 Back

Got to work early and took my pre, chilled for a bit, then went to the office gym for some deadlifts! Place was busiest I had seen! I had to do my liftin in between the water fountain and the ladies changeroom, sorry ladies! Place was packed.

DL plus Back Assistance

Deadlifts (60-120s rest, conventional double overhand until last set went mixed grip, no straps)

150 x 5
190 x 5
225 x 5
265 x 3
300 x 3
340 x 5

notes: Back was starting to round on last set, so called it at 5.

Landmine Row (0 rest, back and forth arm to arm)

2 quarter plates x 8/8
2 quarter plates x 8/8
2 quarter plates x 8/8
2 quarter plates x 8/8

notes: There was no proper mount for these, so I had to jam the tip into the corner, and got a coworker to stand on the bar to keep it steady. But because I didn’t want to waste too much of his time, I dropped the weight and did 4 sets back to back with no rest. Low back getting tired by the end!

Bent Over Smith Row (explosive reps, 45 sec rest)

bar x 10
2 plates x 6
2 plates and 2 quarter plates x 6
2 plates and 2 quarter plates x 6
2 plates and 2 quarter plates x 6

notes: Upped the weight and worked on my form, keeping the bent over position and ramming my elbows up and driving the bar into my chest.

Incline DB Pullovers (45 sec rest, constant tension)

70 x 10
70 x 10
70 x 10
70 x 10

notes: Using a slight incline I feel these better in my lats and serratus, even though it shortens the ROM somewhat (you lose the tension in your lats much more early in the ROM).

DB Shrugs (hold each rep 3 seconds, 45 sec rest)

75s x 12
75s x 12
75s x 12
75s x 12

And then I was done! Showered and rushed back to work.

At lunch I led a coworker through a Back and Traps workout, sorta like I did! Except diff stuff, not sure if he is ready for deadlifts yet. So lots more pulldowns and rows.

Advertisements

Cycle 1 Week 2 Shoulders

I was SO exhausted today. I suffered from killer insomnia last night, pills, powders, nothing worked. I prob got 3 hours tops. I was so tired today I was sweating for no reason. Like when I get overtired I can’t cool down and end up overheating all day. Work kinda sucked, I was dragging ass.

I talked it over with my trainer, and she got my confidence up, so I put my big boy pants on, and showed up after work to push some iron on an empty tank.

will go to bed early and try to catch up on sleep

Shoulders

pre-workout cardio 8 min elliptical

Superset Standing OVerhead Press and Over & Backs w/ Resistance Band (60-120s rest)

55 x 5 / O&B x 8
65 x 5 / 8
80 x 5 / 8
95 x 3 / 8
110 x 3 / 8
120 x 5 / 8

IMG_4252

notes: I did not bad, afaic. No PRs, but I hit my goal reps and then some.

I wanted a second shot at the cage presses I was denied last Thursday, so we decided to throw some of those in.

Cage Press (45 sec rest, with trap squeeze at top)

45 x 5
65 x 5
75 x 5
95 x 5
95 x 5

IMG_4255

notes: They sure make a lot of noise, but were fun! Good trap squeeze.

Rear Delt Incline Fly Destroyer Set (one set only)

15s x 20 full ROM then 25s x 30 hang & swings

IMG_4264

notes: Argh! these murder! Trainer said she could see some size in my shoulders though!

Superset Spider Crawls and Over & Backs (45 sec rest)

45 sec / 8
45 sec / 8
45 sec / 8
45 sec / 8

Superset Minor Chest Dip and Over & Backs

12/8
12/8
12/8
12/8

We fit in a lot in just an hour! Would have chalked this up as a good session even if I was 100%!

post-workout cardio 15 min elliptical

Week 2 Arm Assistance

Bring on the slow pump!

Pure pump day! My arms respond well to this stuff, so I knew I would be in for some swell.

I also wanted to burn some calories, so I got in some aggressive cardio beforehand – 2 Spin classes back to back, 2 hours of intervals with varying resistance. Plus the scenery Since the cardio was so long, I saved most of the preworkout routine for right after cardio, let it percolate for 30 min, then hit Arms.

Arm Pump

pre-workout cardio 2 hours Spin

Superset Rope Pushdowns and Standing Slow Neg DB Curls (45 sec rest b/w supersets, no twisting of the arms, 3 second negative on every curl)

110 x 13 (spreading hands apart at bottom) / 25s x 15
100 x 15 (spread hands) / 25s x 15
100 x 15 (hands stay together) / 25s x 15
110 x 15 (hands together) / 25s x 15

notes: I spread my hands apart to both sides of my body at the bottom of my pushdows at the start, but then as the sets wear on and I get tired, I keep my hands together and pump the rep out, making sure to maintain full ROM – biceps touch forearms at the top, straighten out arms and flex triceps at the bottom.

110 was too heavy on the first set of pushdowns, so I dropped the weight, but brought it back up by the 4th set.

By the 3rd set, the slow neg curls were wearing me out! Took a rest-pause during the 3rd set, and had to set the DBs down for a second on the 4th set. But I made sure I got every rep done.

the pump was rocking on these! I would split up my 45 seconds between each superset like this: 30 secs twisting and flexing my arms, then when the pump would get too intense, spend 10 or so seconds shaking them loose again, haha. My new arm vein friends came out to play again.

Superset Cambered Bar Curls and Slow Neg Bench dips (45 sec rest, feet elevated on dips)

80 x 8 / 8 dips
80 x 8 / 8
80 x 8 / 8
80 x 8 / 8

notes: Went a little better than last week. Feet-elevated dips feel chitty on my shoulder, but slow negs kept me from snapping my chit up.

Pump pain faded a bit, but I think it brought some size in.

Superset Decline Skullcrushers & DB Hammer Curls (slight decline, 45 second rest)

65 x 15 / 35s x 15
65 x 15 / 35s x 15
65 x 15 / 35s x 15
65 x 15 / 35s x 15

notes: Went up in weight this week. Devoted decline bench was busy, so I put 2 nickel plates under a flat bench and used that. Feels harder with a shallower decline! Had to take a few RPs during the last 2 sets of hammer curls. The pump was out of control! Had to bend over to brush the hair out of my face! Arms would not bend, HAHA!

Ya, the pump was on. Both tightness and size. Where are the lady-friends during these arm workouts?? they need to partake of this gun show, for real.

Cycle 1 Week 1 Legs

Squats always make me the most nervous. Something about the gutcheck required to load all this weight on your shoulders and drop down and push back up is one of the reasons why this exercise WORKS so well. In addition to the all the muscles it hits, it hits you right in the FEELS. Iron courage.

Squats and Assistance

Barbell Squats (1-2 min rest)

100 x 5
125 x 5
150 x 5
165 x 5
190 x 5
215 x 10

IMG_4229

notes: Just like Bench Press, I need to start light and build my way back up. So again, good chance to focus on my form, tightening the core, keeping my back tight. Because of my stiff shoulder, I build up a bad habit of leaving my hands too wide, which makes my back stay too loose. Also when I drop below parallel, my hips and butt start to TUCK in, not good for the push back up. All stuff to try and polish.

Before I get too cocky, after Set 5, I thought I had just racked it, turned to talk to my trainer, it rolled right off the edge of the rack and dropped half the barbell onto the cage, bouncing it off the back of my head on the way down! Ouch! Nice little headache and stiff neck from that. Idiot. Remember to focus.

Prone Leg Curls (45 sec rest)

75 x 8
75 x 8
75 x 8
75 x 8 then 25 partials out of bottom ROM

IMG_4232

notes: Could go heavier, the full ROM felt almost right, but the partials felt too easy. Maybe also the machine needs some oil, it might be helping me in the bottom ROM with its stiffness.

Leg Press Pyramid (constant tension reps, do rest-pause while another plate gets loaded)

10 plates x 4 UP 11 plates x 4 UP 12 x 4 UP 13 x 4

notes: Thought this would be hard, but was way too easy. Need to go up plenty.

Leg Extension Destroyer Set (stretches part of set, hold at full contraction for 2 seconds on micro set 1 and 2)

170 x 10 STRETCH 10 seconds per leg 160 x 15 STRETCH 15 seconds per leg 150 x 20 THEN 15 partials bottom ROM

IMG_4237

notes: Did that make sense? Basically, do 10 reps with a 2 second hold at the top, I did a standing quad stretch for 10 seconds each leg, jump right back in to do 15 reps with a 2 second hold, then do a 15 second stretch each leg, then jump right back in for 20 straight reps and 15 partials!

Felt soooo good! Felt like I was daring my legs to cramp, I flirted with charliehorses on the inside of my quads a few times! eek! And the stretches in between… they hurt too! I was doing all I could to get my quads pumped!

DB SLDL (45 sec rest)

65s x 15
60s x 15

notes: Wasn’t feeling the MMC in my hams, so we lightened the weight and deepened the stretch and I felt it much more.

Superset Standing DB Calf Raises and Tibialis Flex (45 sec rest)

60s x 10 then HOLD 10 seconds 10 more reps then HOLD 10 seconds then 10 more reps then HOLD 10 seconds / 50 Tibialis Flexes
60s x 10 then HOLD 10 seconds 10 more reps then HOLD 10 seconds then 10 more reps then HOLD 10 seconds / 50 Tibialis Flexes

IMG_4241

notes: Basically, you do 10 calf raises, then hold the squeeze at the top for 10 seconds, then repeat. Doing 30 reps and 30 seconds worth of held contractions. Then go right into Tibialis flexes, which I added some resistance by dragging my heels against the floor. Sounds wimpy, but after 50 contractions, then a second set… the floor drag got real sticky!!

Cycle 1 Week 1 Chest

I wanted a gym with a basic power rack that I could do cage presses in. The one that I knew of would most likely be crowded as hell. So I took a gamble on a well-equipped office gym on the other side of town for the company I work for. I knew they had good squat racks, I had hoped one of them would let me do the presses I wanted. Sadly, when I got there the squat racks they had were too “short” long before I could extend my arms the surface would change and not be smooth. So I had to improvise this time. Next time I will just go to the crowded commercial gym. At least this one was quiet.

Bench Press and Chest and Shoulder Assistance

Superset Bench Press with Rotator Cuff Work or Lat Pulldowns (1-2 min rest)

75 x 5 / over and backs with the band x 8
90 x 5 / O&B x 8
110 x 5 / O&B x 8
115 x 5 / widegrip pulldowns 150 x 5
135 x 5 / pulls 150 x 5
155 x 10 / pulls 150 x 5

notes: My shoulder and poor technique held me up big time when I retested my 1RM, so no shame in starting WAY too light. That is the 5/3/1 way. I focused today on my form – on properly harnessing my leg drive, keeping my whole body tense. I like to do roto work during the warmup, and pairing it with lat work on the working sets – it helps me remember to engage my back.

Decline DB press (hold flex at top for 1 second, 30-45 sec rest)

40s x 8
50s x 8
50s x 8
50s x 8

notes: hard to get the flex right without accidentally bringing it up too high over my chest and losing the pec tension. Was working on my form a lot, trying to squeeze.

Smith Machine Incline Press (constant tension reps, 45 sec rest)

120 + bar x 6
120 x 6
130 x 6
140 x 6

notes: Had to wait like 5 min while a guy did seated presses on the only smith machine.

Incline Pushups on Smith Machine (started low, moved up rungs for total of 3 micro sets each set, 45 sec rest between sets)

10/10/10
10/10/10

notes: These didn’t feel great on my shoulder, but it was a-ight.

Seated Strict DB Side Raises (approx. 30 sec rest)

10s x 10
20s x 12
20s x 12
20s x 12

notes: Each time I picked up the weights I could see veins popping in my arms! I had hit the swole portion of my workout.

Seated Military Press (30-45 sec rest)

45 x 5
65 x 5
90 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

notes: This is what I did instead of cage press. Ugh. My shoulders were TIRED. And racking it hurt like a bitch, awkwardness. Did not enjoy.

Incline Bench Rear Delt Fly (hang and swing motion, one set with drops and RPs)

25s x15 RP x15 RP x15 RP x15 DROP 15s x15 RP x10 RP x5 DROP 10s x 10

notes: complicated enough?? hang and swing if you recall means you do a regular rep, but you go heavy and only ROM it 6-8 inches. OMG these burned!!!! Just as an indicator, I was supposed to do 60 STRAIGHT hang and swing reps, but it hurt so bad I had to Rest Pause all the time. I was groaning and whining! One long rest-pause drop set of hell. Destroyer set. Finisher.

The goal since I fell so short was to do 60 straight reps, dropset to 30 more reps then dropset to 10 more reps. Instead I had to take like 5 breaks.

I was toasted and time had really gotten away on me, so I had to cut out cardio and just come home.

I had a nice swole going on in this workout! Chest was pumped a bit, arms were poppin veins. Rear Delts felt swole after that destroyer set.

Cycle 1 Week 1 Back

Hectic day! Got in my workout first thing in the morning then had to rush to get to work on time to run through a myriad of silly meetings.

I do love waking up in the morning with only a 6 AM lifting session on my mind, it gets you focused! Trainer agreed to come out and do DLs with me – her goal is to lift 3 wheels (awesome), so she needs to grind out some strength gains just like me! high rep DL day lets go!

Deadlift and Back Assistance Work

Deadlifts (conventional grip on all sets except last set, I didn’t use straps but she did, traded sets, my set was her rest)

150 x 5
190 x 5
225 x 5
255 x 5
280 x 5
320 x 7

IMG_4198

notes: Trainer did 205 for 10 reps! new PR for her. The 255 set was a mistake, loaded an extra dime plate on one side. When I did that set, it felt unbalanced, I stopped looked at my hand placing, looked fine. I did my 5 reps but they felt OFF, and I was worried I was having a bad day, until I realized the weight was unbalanced. Whew! I thought I was in big trouble.

Stopped the AMRAP set when my I couldn’t control my back any more, it was starting to “wobble” (trainer said I was starting to make snake waves with my back).

One Arm Landmine Rows (traded sets)

50 x 8/8
70 x 8/8
70 x 8/8
70 x 8/8

Bent Over Smith Machine Rows (explosive reps, traded sets)

4 plates x 6
2 plates x 8
2 plates x 8
2 plates x 8

notes: I tried 4 plates but my form was chit. I find the Smith SO awkward for these, dammit! The path my wrists take keeps making the hooks clack back against the rack, which messed me up and made me start to stand up. I had to drop the weight big time and up the reps a bit just to work on my form. I found widening my grip a bit helped a lot.

DB Pullover (constant tension, traded sets)

60 x 10
60 x 10
70 x 10
70 x 10

IMG_4212

notes: We started off going perpendicular to the bench, but then switched to deep incline bench lengthwise. Keep the arms straight, don’t bring them directly overhead or you lose the tension!

DB shrugs (traded sets, hold EACH rep for 3 seconds)

70s x 12
70s x 12
70s x 12

notes: Trainer doesn’t want big traps, so she did crossover pulldowns instead. I went conservative on the weight, pulled up and back and held it there while the trainer slowly counted to 3, full control the whole time. Could def go heavier, but I wanted to see how it felt first time.

Had to rush to work, no time for cardio! Lazy bastard! haha

Cycle 1 Week 1 Shoulders

Worked out with the PT today!  Yesssss!

 

Superset Standing OHP and Over & Backs with the resistance band (traded sets, my set was her rest)

55 x 5 / 8 o&b
65 x 5 / 8
80 x 5 / 8
90 x 5 / 8
100 x 5 / 8
115 x 9 / 8

IMG_4179

 

notes: Happy with my work with the AMRAP set. Numerically that ties my 150 for 1 PR. Even more awesome, my trainer shared my weight! She only did strict presses for the first 3 sets for AMRAP, then she switched to Push Presses (I stayed strict of course). She did 115 for 1, could have done more I think! Strong lady!

Superset Pec Minor Dips and Over & Backs (traded sets)

12 / 8
12 / 8
12 / 8
12 / 8

IMG_4171

 

notes: First time doing pec minor dips! Felt good, will keep doing them to build up my MMC, both pecs and scapulae.

Bent Over DB Fly Burn Set (one set only)

10s x 20 then 10s “hang & swing” for 30 reps

IMG_4181

notes: My form is junk on the full ROM, so I need to go light. Face down on an incline bench, do 20 good reps, THEN a hang and swing is when you let the weight hang down and just flex your rear delts to bring it back only 6-8 inch ROM. First time doing these, so I would tense up my chest to help me flex my rear delts, and not use my traps. I used the light weight again to get a feel for the movement, so I had to squeeze hard on the flex, but felt it pretty good. will go heavier next time.

Superset Spider Crawls & Over & Backs (traded sets)

45 seconds / 8
45 seconds / 8
45 seconds / 8
45 seconds / 8

IMG_4188

notes: spider crawl from above my head to down past my waist and back up, keeping constant big tension. They should burn by the end!

This workout isn’t a lot of press volume, but felt really good for the full ROM nature. As a dude with a bum shoulder, this workout was well worth it. The best thing I can say about it is that normally when I finish a chest or shoulder workout, my shoulder is groaning when I take my shirt off. After this one, my shoulder felt GOOD when I took my shirt off! Like it was the same exercise I had been doing for the last 40 min.

No cardio today, lol. F it! I gots chicken to cook.

Thought I would bookend it with my workout partner pressing 100!

IMG_4163

Cut Day 105: Arms

Hello! It has been a while!  I haven’t stopped cutting, I did a weighin, took pics, then took a deload week.

 

Down to 263!  I weigh what I did in high school, which is crazy 🙂  During my deload, I retested my one rep maxes in the big lifts, and I have lost strength in bench press and squats, but somehow GAINED strength and hit a new 1RM in deadlifts and presses.  Weird!  But I need to build my strength up in general, my poverty bench and squats are marked for death.

 

For the next little while, I will be going back to 5/3/1, with some pump-oriented assistance work.  So let’s start it off with Arm Day!

 

Superset Rope Pushdowns & Standing DB Curl (no supination, 3 sec negatives on the curls, 45 sec rest b/w Ssets)

94 x 15 / 25s x 15
110 x 15 / 25s x 15
110 x 15 / 25s x 13
110 x 15 / 25s x 11

notes: 3 second negatives started to wear me down! I stopped a set when I stopped doing the curls cleanly, the TUT was making me feel like a hyooge poosy. I haven’t done these since the early Fall, have to get used to them again. Worked like a charm though, felt a huge pump by the 3rd set!

Superset Cambered Bar Curls & Bench Dips (3 sec negs on the dips, 45 sec rest)

80 x 8 / 8 dips
80 x 8 / 8
80 x 7 / 8
80 x 8 / 8

notes: If the curls weren’t clean I didn’t count them, and the 3rd set just couldn’t make it work right. the dips were too easy, even with the slow negs, but a dip station is too hard on my bum shoulder, so I will try elevating my feet or something. Lost the pump a bit because the reps dropped down from 15 to 8, but I wanted to get some heavy work in.

Superset Decline Skullcrushers & DB Hammer Curls (skulls to nose, 45 sec rest)

60 x 15 / 30s x 15
60 x 15 / 30s x 15
60 x 15 / 30s x 15
60 x 15 / 30s x 15

notes: maybe conservative with the weight but it was the end of the workout and I wanted to see how the overall routine felt. Ready to go up on these.

post-workout cardio 20 min LISS elliptical, enjoying the view

And that was that! Really quick and simple, which is fine by me. I am used to more grueling arm workouts, but massive supplemental Arm days I have found can detract from the real 5/3/1 work, so no worries.

Today was all about the chest! What’s better than a chest workout? TWO chest workouts? It’s not overtraining… it’s overGAINING *gunshot*

Due to various circumstances it would take too long to type and not worth reading, both workouts were at the office gym. Afternoon workout was with a coworker.

AM Chest

flat DB Press, some rotator cuff work (60 sec rest)

40s x 14 / 15 lb DB taken through ROM, 15 times per arm
50s x 10 / ROTO
60s x 10 / ROTO
70s x 6 / ROTO
80s x 6
90s x 1
90s x 2

notes: Only did rotator cuff work until I felt loose.

Actually rather embarrassed here at my lack of strength. I am better than this, but my shoulder got cranky right away. I intended to bang out 20 reps with the 40s, and the left shoulder hurt immediately. I had to go slow and deliberate and keep the reps low on every successive set. By the time I got to the 90s, my loss of strength was clear. On my first set, a skinny ectodouche hovered over me on his way to go do crunches, and it threw me off. So I decided to do a second set, but now with no distractions, it still wasn’t happening. Mad and sore, I wandered off to the Smith Machine.

flat Smith Machine press (45 sec rest, wide grip, constant tension, stay in mid ROM and pump out reps, no lockout or touch your chest)

2 plates x 15
2 plates x 13
2 plates x 15
2 plates x 15

notes: got in some good chest work here. felt a bit better.

Decline DB Fly

20s x 15

Low to High Cable Fly (45 sec rest)

55 x 15
55 x 15
55 x 15
55 x 15

notes: the cables were busy so I tried decline DB flys, did not like the feeling on my shoulder. But then the cables freed up so I went back to them. This cable is heavy so the weight seemed appropriate.

Generally disappointed in the chest session, so I resolved to do more after work. Coworker joined me, doing his own thing for the first half and then realizing he doesn’t know a damn thing and asking if he can do what I’m doing in the second half, LOL.

PM Shoulders, Chest

Superset Seated Smith Shoulder Press and Face Pulls (rest varied, see notes)

70 in plates x 12 / 22.5 x 15
(rest approx. 90 sec)
70 in plates x 12 / 22.5 x 15
(no rest)
70 in plates x 12 / 22.5 x 15
(no rest)
90 in plates x 12 / 27.5 x 15
(rest approx. 2 minutes?)
90 in plates x 12 / 27.5 x 15

notes: Right after my first set, my coworker wanted to talk to me about how he felt SO sick, and had NO energy. blah blah.

Feeling peeved, I did the next 3 supersets back to back with no rest, haha. Then he came up to me again and asked if I could lend him headphones, so I went off to my locker to grab him some. Then did my 5th set. ANNOYING!!

Twist Press (60 sec rest)

50s x 10
55s x 10
60s x 9
55s x 10
50s x 10
45s x 12
40s x 15

notes: I had intended to go up to 65s, but when I got too tired to do a 10th rep on the 60s, I decided to go back down the rack, and dip a few sets lower and go higher reps.

These felt good, WAY better than the regular flat press from the AM.

leaning Strict Cable Side Raises (no rest back and forth arm to arm)

12.5 x 12/12
12.5 x 10/10
12.5 x 10/10

notes: Heavy cable! No 20s for me, haha. When I was doing this, my coworker got jealous, so after I was done I showed him how to do these and he did 2 back to back sets.

Rear Delt Cable Fly (traded sets with my coworker, 45 sec or so in between)

35 x 15
35 x 15
35 x 15

notes: He had never done these before, so I led him through some sets.

DB Shrugs (back and forth with coworker, approx. 20 sec rest, lol)

100s x 15
100s x 12
100s x 10

notes: When he picked up his 50s to do his, he said it felt too rough in his hands, so he would only do a few reps and rerack them. So I would then immediately again do mine, lol. Made the rests deadly short!!!

And that was that! Headed home.

I am BEAT UP right now! Ugh, double workout days on low carb are DEADLY.

Felt beat up as hell this morning, and it didn’t make sense to put anything other than back and biceps in there, so I did cardio at the office in the morning.

AM Cardio 30-35 min stationary bike, ramping up resistance every 5 min

Banged out work, stupid meeting here, annoying thing there. At one point I threw a fit at the stupidity of it all and it worked – ppl gave me what I wanted, haha! Primadonna.

After work I felt stressed, and didn’t deeply feel like working out in a crowded gym. My stomach was upset, I prob needed a dump, was going to miss my bus, forgot my stuff in the office gym locker.

And then it hit me, just use the office gym again!! Sure they didn’t have a lot, but after office hours, it is empty and QUIET. I was immediately filled with joy. Let’s do it!

PM Back, Biceps, Core

warmup 15 min elliptical-type thing, kinda just simulated walking? thefuk. oh well. give my pre time to kick in.

Bent Over Smith Machine Rows (wide grip, explosive reps, 45 sec rest)

bar x 15
50 in plates x 15
70 in plates x 15
90 in plates x 15
140 in plates x 10
140 in plates x 10
140 in plates x 10

notes: I had never done these before and wanted to try them out. Felt ok, just hard to bring the bar higher than my abdomen, I want it below my abdomen at the bottom, which due to the track means it ends up there on the way up. If that makes sense.

Freehandle Widegrip Cable Pulldowns (45 sec rests)

95 x 15
115 x 10
135 x 10
155 x 8
155 x 8
155 x 8

notes: Every cable machine is different, and this one felt smooth but heavy. So 155 was all I could handle on this one.

Superset DB Pullovers and Closegrip Cable Row (explosive rows, hard squeeze, 60 sec rest)

60 x 12 / 97.5 x 15
60 x 12 / 97.5 x 15
60 x 12 / 97.5 x 15
60 x 12 / 97.5 x 15

notes: I kept the pullovers at 60 so I could work more on the MMC. 97.5 is as high as the cables go on each side, and I couldn’t find a wide bar to connect the two sides, so F it. I tried to explode hard on the rows with a held squeeze at the top.

EZ Bar Curls (30 sec rest)

75 x 12
75 x 12
75 x 12
75 x 12

notes: Instead of going heavier, I reduced the rest time and chased DAT PUMP. Ran right to the DB rack after to keep the pump party going.

DB Hammer Curls (30 sec rests)

30s x 12
30s x 12
30s x 12
30s x 12

notes: Argh, pump!! Dem forearm veins.

Superset Decline Crunches and Hanging Knee Raises(no rest, back and forth)

15 & 12
12 & 10
12 & 10

notes: hung from a bar suspended from the ceiling, and my grip and calluses were acting up hard, so it finished my arms off.

Then headed home! Don’t stop the party!! Feelin good.