Archive for August, 2014


11/27 Extra Shoulders

Third shoulder workout of the week!  Meadows-style.  But the PT joined me 🙂

 

Smith Machine Press (traded sets back and forth, flex hard for 1 second at peak contraction)

50+bar x 12

50+bar x 12

50+bar x 12

50+bar x 12

IMG_5037

Superset Minor Chest Dips &  Rear Delt DB Flys  (traded sets)

10 dips / 10s x 20

10 dips w 30 lb DB bw legs / 10s x 20

10 dips w weighted vest / 10s x 20

10 dips w weighted vest / 10s x 20

IMG_5044

Flat DB Hex Press & Band Pull-Aparts (traded sets, flex pull-aparts for 1 second at peak contraction, keep constant tension on pull-aparts)

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

IMG_5054

IMG_5070

Superset 6-Way & Over and Backs (traded sets, keep constant tension)

10s x 10 / OB x 20

10s x 10 / OB x 20

10s x 10 / OB x 20

IMG_5079

IMG_5091

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11/27 Legs

warmup:  foam rolled my IT Bands, Adductors, Piriformis; back rolls to V-sit, fire hydrants, prone spinal twists, cat/cow, active childs pose, windshield wipers… just was in the mood for some yoga-centric core work

 

Squats (Romaleos worn)

warmup  (30-60 sec rest)

120 x 5

150 x 5

180 x 5

 

main (2-3 min rest, belt worn)

195 x 5

225 x 5

255 x 8

IMG_5008

 

 

Assistance

Deadlifts (done barefoot, no straps)

warm-up (rest equalled time to change plates, double overhand)

165 x 5

205 x 5

245 x 5

 

main assist (1 min rest, crossgrip, belt worn)

330 x 5

330 x 5

330 x 5

330 x 5

330 x 5

notes:  by the time we got to the main assist, we had 9 minutes left to do 5 sets of 5!  So I had to bust the reps out pretty quick, and even then ran a little bit over.

11/27 Shoulders

 

 

 

Overhead Press

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

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

75 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

95 x 5 / 115 x 5

110 x 5 / 115 x 5

125 x 9 / 115 x 5

notes:  So close to a rep PR, but the 9th rep had a big hitch, so I stopped.

 

Assistance

Bench Press  (no rest for warm ups)

warm-up – Superset Bench and Pulldowns

75 x 5 / 115 x 5

95 x 5 / 115 x 5

110 x 5 / 115 x 5

main assist – Superset Bench and Pulldowns  (60 sec rest)

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

150 x 13

REST

x 8

REST

x 5

REST

x 4

notes:  That last rep was ugly.  Probably should have saved it for one more mini-set, but a mini-set of 1 rep sounded lame.

 

V-Bar Pushdowns (35 rep goal)

57.5 x 23

REST

x 12

notes:  too light.

 

Dumbbell Curls (35 rep goal)

30 x 20

REST

x 10

REST

x 5

 

Hammer Cable Curls (with rope attach, 35 rep goal)

52.5 x 11

REST

x 9

REST

x 8

REST

x 7

 

notes:  The rep distribution was a little closer to what I want, but still need to up the weights.

11/27 Chest

Bench Press

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

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

95 x 5 / o&b

110 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

120 x 5 / 115 x 5

140 x 5 / 115 x 5

155 x 10 / 115 x 5

notes:  cable station was busy  had to share a lot.

 

Assistance

Overhead Press  (no rest for warm ups)

warm-up

60 x 5

75 x 5

85 x 5

main assist (90 sec rest)

115 x 5

115 x 5

115 x 5

115 x 5

115 x 5

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

185 x 3…

This was too heavy!  I realized my push was fried, so I dropped the weight a lot.

135 x 14

REST

x 8

REST

x 8

notes:  Too light.

Rope Pushdowns (35 rep goal)

52.5 x 14

REST

x 12

REST

x 9

 

Dumbbell Curls (35 rep goal)

25 x 22

REST

x 13

 

Cable Curls (with v-bar attach, 35 rep goal)

47.5 x 10

REST

x 12

REST

x 10

REST

x 3

 

notes:  I was being too conservative with the weights for this arm workout, I might have been wondering how the rest-pause would hit me, but I did fine.  Will go do it again in a few days and up the weights.  Had a good pump though.

Back to the light weight / 5 rep week.

Just not feeling too enthused today. Went for my PT session and told her don’t take any pictures I was too anti-social, and so coach was yelling “be positive!” at me for about 30 minutes until I cheered up

Also, lifting weights had me swimming with the endorphins like a retarded kid, so that was a big boost. I have not touched a weight since Friday, and I missed the rush. Lifting weights is my personal medication of choice. Some people like booze, others hard drugs, I like pushing and pulling iron.

 

warm-up Defranco Agile 8

Deadlifts (barefoot, no straps)

warm-up (only enough rest to change weights, double overhand)

165 x 5
205 x 5
245 x 5

main (belt, about 90 sec rest)

265 x 5 (double overhand)
310 x 5 (crossgrip)
350 x 8 (c)

Squats (Romaleos)

warm-up (change weights and go again)

120 x 5
150 x 5
180 x 5

main assist (90 sec rest, belt)

240 x 5
240 x 5
240 x 5
240 x 5
240 x 5

notes: what with the warm-up, I was running out of time if I was going to make my massage session, so I called it there – no dedicated ab work.

10/27 Legs

I felt some pressure heading into tonight – I had an unbroken streak this week of new PRs on my main lifts.  Let’s see if it worked out!

 

warmup:  foam rolled my IT Bands, Adductors, Piriformis

 

Squats (Romaleos worn)

warmup  (30-60 sec rest)

115 x 5

145 x 5

175 x 5

 

main (2-3 min rest, belt worn)

220 x 5

245 x 3

275 x 5

IMG_4986

notes:  Missed out on the Rep PR because I didn’t think my core was holding up, I was sagging forward a lot.  So I gathered myself back up, and resetted mentally to push forward for some Joker Sets.

 

Joker Sets (belt, 2-3 min rest)

305 x 1

320 x 1  Weight PR!!

notes:  success!  5/3/1 is clearly paying off because this was a total breakthrough week for me, 100% success across the board.

 

Assistance

Deadlifts (done barefoot, no straps)

warm-up (rest equalled time to change plates, double overhand)

160 x 5

200 x 5

240 x 5

IMG_4998

main assist (2 min rest, crossgrip, belt worn)

320 x 5

320 x 5

320 x 5

notes:  the joker sets added time, so we ran out of time to do deadlifts.  I got in extra deadlifts on Wednesday, so hardly a big deal.  Great session!

10/27 Shoulders

Continuing the trend of worked so well on Tuesday, keeping supersets down to a minimum.  Recognizing the beating I took on Wednesday, back assistance is almost gone from the workout today.  And I am wearing a belt and sleeves, cause F it!  My low back is tired, my forearm tendinitis is omnipresent.  The belt will help keep my back stable as I clean the bar from the floor and press.

Overhead Press (with cambered bar, clean from floor and press)

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

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

70 x 5 / o&b

85 x 5 / o&b

 

main (about 90 sec rest, sleeves worn, belt worn)

105 x 5

120 x 3

135 x 8  Rep PR!!

notes:  ok!  continuing the trend of this being an awesome week, decided to keep going up.

 

Joker sets (90 sec rest, sleeves, belt)

145 x 1

160 x 1  Weight PR!!

notes:  hooray!  Last time I tried 160 I failed bad, so this is progress!  It was a grinder though, still strict but a grind, so I stopped there.

 

Assistance

Bench Press    (no rest on warm ups, 60 sec rest on main)

warm-up

70 x 5

90 x 5

110 x 5

main assist (sleeves worn)

145 x 5

145 x 5

145 x 5

145 x 5

145 x 5

 

 

post-workout:  15 min elliptical LISS

this was all I had time for before work started blowing up my BB!  Back to work!

10/27 Extra DL and Traps

Was, again, just in the mood for extra work.  Might have been a bad idea today, haha.

 

Saw this workout online:  superset DL singles and shrug triples.  Also did some warm-up.

 

warm-up

deadlift (no shoes, double overhand)

160 x 5

200 x 5

240 x 5

notes:  all of a sudden my low back let me know it was tight AS HELL.  I needed long breaks to do low back releases:  spinal twists, waterfall yoga position against the wall.  I needed multiple minutes of breaks between warm-ups to warm up my low back.  Because the main set would not have rests.

 

 

main:  do a 70% deadlift then do 3 shrugs (rest 15 seconds, just enough time to reset your form and take a quick breath)

(belt on, still double overhand)

300 x 1 DL, 3 shrugs, reset, do this 15 times

 

notes:  Didn’t take time to type, but it was HARD work.  15 singles with shrugs after.  With my sore low back added in, I was worn out as heck.  No desire to do any direct arm work.  Then did a full day of work, haha.

 

10/27 Chest

Little-known fact:  today is my Birthday!  Much more well-known fact:  I am a miserable old coot who pushes ppl away.  But I still have the gym… Lady Iron is too heavy to push away 🙂

Went to the office gym late morning.  It was crowded!  Had to focus on the important stuff, no chance for frills or supersets.

Bench Press

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

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

90 x 5 / o&b

110 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (elbow sleeves for bench, 1-2 min rest b/w sets)

135 x 5 / 105 x 5

155 x 3 / 105 x 5

170 x 10 / 105 x 5

notes:  AMRAP was solid, so let’s go heavy singles!

Joker sets – (elbow sleeves, 2-4 min rest)

190 x 1

205 x 1

225 x 1  Weight PR!!

235 x 1  Weight PR!!

notes:  going great!  I almost wanted to go past 240, but I was on the clock and had to get back to work before too long.  Still, nice breakthrough on bench!

Assistance

Overhead Press  (no rest for warm ups)

warm-up

55 x 5

70 x 5

85 x 5

main assist (90 sec rest, elbow sleeves for press)

110 x 5

110 x 5

110 x 5

110 x 5

110 x 5

 

then back to work!  As I entered the changeroom, I had about a dozen birthday messages on my phone.  Awwww, happy ending! 🙂

10/27 Back

 

 

OK!  Welcome to heavy singles week!  I wanted to get this session in, so no time to waste!

 

pre-workout:  foam rolled my IT Band, adductors, piriformis

Deadlifts (all barefoot, no straps)

warm-up (double overhand, 30 s rest)

160 x 5

200 x 5

240 x 5

 

 

main (2-4 min rest)

300 x 5 beltless, double overhand PR!!

340 x 3 crossgrip, beltless PR!!

380 x 6 crossgrip, belt, rep PR!!

notes:  This was a great session!  Back felt strong, grip felt strong, so I tried different stuff, and ended up doing better than I had ever done on multiple levels!  Total success.  Great start to Week 10 🙂

 

Assistance

Squats (Romaleos on)

warm-up (30s rest)

115 x 5

145 x 5

175 x 5

 

main (1-2 min rest, belt)

230 x 5

230 x 5

230 x 5

230 x 5

230 x 5

IMG_4972

leg raises (roman chair, 30 s rest)

10, 10, 10