Archive for July, 2014


7/27 Deload Shoulders

 

Why do people mess with me when I am trying to lay low?  Getting challenged to pushup contests at work is messing with my head.  A.  I suck at pushups because of my bad shoulder.  B.  I have goals, and taking diversions doesn’t serve me.  I want to up my bench, not blow out my shoulder doing bad pushups.

I knew I would lose in a pushup contest, so I offered to do a deadlift contest, and he backpedalled hard.  Oh well.  But still, being on deload is making me feel even weaker than usual.

 

Overhead Press

Superset OHP and Rotator Cuff Work (no rest between supersets)

55 x 5 / over & backs w/ resistance band x 8

65 x 5 / o&b

80 x 5 / o&b

 

Assistance

Bench Press   (20 sec rest)

70 x 5

70 x 5

70 x 5

notes:  ugh, boring, should have gone heavier.

Leaning Cable  Strict Side Raise (no rest, back and forth arm to arm)

7.5 x 15/15

7.5 x 15/15

7.5 x 15/15

notes:  tougher than it sounds!

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 12

Overhead Cable Curl Drop Set (one set)

47.5 x 10 DROP 42.5 x 10 DROP 37.5 x 10

notes:  heavy cables!

Rear Delt Cable Fly (30 sec rest)

15 x 15

15 x 15

15 x 15

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7/27 Deload Back

Just cruising, being chill.  staying active, nothing too strenuous, some light iron then some bodyweight.  hope I don’t get used to this, LOL.  that first day back is gonna be murder!

 

Deadlifts (all barefoot, no straps)

(double overhand, traded sets with a partner)

155 x 5

195 x 5

235 x 5

 

Assistance

Squats (Romaleos on, narrowstance, ATG, traded sets)

115 x 5

115 x 5

115 x 5

Assisted Chinups (varied grip, traded sets)

8 wide

11 underhand

9 hammer

Hyperextensions (traded sets)

15

15

15

Roman Chair Leg Raises (traded sets)

10, 10, 10

7/27 Deload Chest

Man, I miss caffeine!  Needed to stay occupied today.

Went for a Spin class, did that for an hour.  Not much to say, stand-in teacher today, did not like her.  Bad cues.

After Spin, decided to do some more.  Please remember, it’s Deload week, so no heavy sets, just light stuff, stay active but no strain.

Pre-Workout:  60 min Spin

Bench Press

Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

105 x 5 / o&b

 

Assistance

Cable Crossovers (30 sec rest)

77 x 10

77 x 10

77 x 10

Overhead Press (30 sec rest)

55 x 5

55 x 5

55 x 5

Assisted Pullups (assisted for 1/3 BW, 30 sec rest, alternating grips)

8 Widegrip

10 Underhand grip

6 Hammergrip

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 12

115 x 12

Preacher Curl Machine (30 sec rest)

50 x 15

50 x 15

50 x 15

Pull Aparts (heavy resistance band, 20 sec rest only, 1 sec hold at peak contraction, constant tension)

15, 12, 12

6/27 Legs

After today I am doing a Deload:  no heavy weights (might be tempted to do a few heavy sets, haha), and NO caffeine.  Cycle off the “go go go” mentality for a week or so.  Last night of the heavies for a week!

 

warmup:  DeFranco Agile 8

 

Squats (Romaleos worn)

warmup  (30-60 sec rest)

110 x 5

140 x 5

170 x 5

main (2-3 min rest, belt worn)

210 x 5

240 x 3

265 x 6

IMG_4855

notes:  my core was going by the last set, starting to bow forward.  So I called it at the 6th rep.

Assistance

Deadlifts (60 sec rest, done barefoot, no belt, no straps)

195 x 10

195 x 10

195 x 10

195 x 10

IMG_4861

 

Have a good weekend!

Was in the office gym by 20 after 6, let’s do it!

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

55 x 5 / over & backs w/ resistance band x 8

65 x 5 / o&b

80 x 5 / o&b

main – Superset OHP and One Arm DB Rows (1-2 min rest b/w sets)

100 x 5 / 70 x 5/5

115 x 3 / 80 x 5/5

130 x 6.5 / 90 x 5/5

notes:  6.5 reps means I failed on the 7th rep!

joker sets – Superset OHP and 1 Arm DB Rows (2-3 min rest)

145 x fail / 100 x 5/5

160 x fail / 100 x 5/5

notes:  when I went for 145, I ended up doing a push press and when I went for a strict rep, I failed.  Tried 160 for the hell of it, yup failed that one outright, lol.  I was done!

 

Assistance

Bench Press   (30 sec rest)

85 x 10

85 x 10

85 x 10

85 x 10

85 x 10

 

Widegrip Free Cable Pulldowns ( 30 sec rest)

115 x 10

115 x 10

115 x 10

115 x 10

115 x 10

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 15

Concentration Curls (30 sec rest)

40 x 8/8

40 x 11/11

40 x 5/5

notes:  My left side was MUCH weaker – tendinitis in the forearm.  I was able to focus and do a halfway decent second set, but I was so burnt that my third set wasn’t happening.  I was feeling like the tank was empty, so I called it there and went for breakfast!

 

 

 

6/27 Chest

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

105 x 5 / o&b

main – Superset Bench and One Arm DB Rows (2 min rest b/w sets)

130 x 5 / 70 x 5/5

150 x 3 / 70 x 5/5

165 x 10

notes:  had to improvise with the back work based on what was available

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

 

Widegrip Free Cable Pulldown (30 sec rest)

75 x 10

85 x 10

95 x 10

105 x 10

115 x 10

notes:  heavy cables!

 

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 15

 

EZ Bar Curls (30 sec rest)

65 x 15

65 x 15

65 x 15

 

Cable RD Flys (30 sec rest)

15 x 15

15 x 15

15 x 15

 

notes:  after I was done, had to rush back to work!  Did I mention this was a 7 am workout?  🙂

6/27 Back

Hooray!  Heavy singles week!  Cheers to all you heavy singles out there, I wanna meet ya.  And lift ya.

pre-workout:  foam roller, back rolls

Deadlifts (all barefoot, no straps)

warm-up (double overhand, 1-2 min rest)

155 x 5

195 x 5

235 x 5

main (belt,  2-5 min rest)

295 x 5 (double overhand)

330 x 3

370 x 4

IMG_4841

notes:  That was my best double overhand set ever.  Back was rounding too much on the AMRAP set, so had to stop.

joker set

405 x 1

notes:  would have done more, but we were tight on time

 

Assistance

Squats (Romaleos on, 60 sec rest)

140 x 10

140 x 10

140 x 10

140 x 10

140 x 10

IMG_4849

5/27 Legs

warmup:  DeFranco Agile 8

 

Squats (Romaleos worn)

warmup  (30-60 sec rest)

110 x 5

140 x 5

170 x 5

main (2-4 min rest, belt worn)

195 x 3

225 x 3

250 x 9

 

 

Assistance

Deadlifts (60 sec rest, done barefoot, no belt, no straps)

195 x 10

195 x 10

195 x 10

195 x 10

 

No time for Abs!  Had to rush across town to make a massage appointment.  Just a quick and dirty, to-the-point, Friday night lifting session!  Enjoy your weekend!

 

5/27 Shoulders

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

55 x 5 / over & backs w/ resistance band x 8

65 x 5 / o&b

80 x 5 / o&b

main – Superset OHP and Widegrip Pulldowns (2 min rest b/w sets)

95 x 3 / 130 x 5

110 x 3 / 130 x 5

120 x 7 / 130 x 5

 

 

Assistance

Superset Bench Press and Bent Over Row  (60 sec rest)

85 x 10 / 85 x 10

85 x 10 / 85 x 10

85 x 10 / 85 x 10

85 x 10 / 85 x 10

85 x 10 / 85 x 10

IMG_4820

notes:  The rows were light but it helped us to keep things quick by keeping the weight the same and focusing on the contraction.  Plus its now 3 days of Back work in a row so light felt good.

 

Superset Closegrip Bench Press and EZ Bar Curls (60 sec rest)

115 x 15 / 70 x 15

115 x 15 / 70 x 15

115 x 15 / 70 x 15

IMG_4830

 

notes:  Curls much better today.

Bent Over RD Flys (30 sec rest)

15s x 15

15s x 15

15s x 15

IMG_4837

5/27 Back

Rep PR on Deadlifts!  Time to celebrate with some music!

 

pre-workout:  Defranco Agile 8

Deadlifts (all barefoot, no straps)

warm-up (double overhand, 1-2 min rest)

155 x 5

195 x 5

235 x 5

main (crossgrip, belt,  2-5 min rest)

275 x 3

310 x 3

350 x 8

notes:  woohoo! personal best!  been waiting 5 weeks for a new best on DLs

 

Assistance

Squats (Romaleos on, 60 sec rest)

140 x 10

140 x 10

140 x 10

140 x 10

140 x 10

Leg Raises (roman chair, 30 sec rest)

10

10

10

8

7

notes:  couldn’t keep from sliding in the chair haha, weak core maybe