Back on the gains train!  So excited to be lifting as per normal again that I am even ahead on my schedule by a day!  Let’s hope this enthusiasm lasts the week, haha…

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 (1 min rest b/w sets)

115 x 5 / 95 x 5

135 x 5 / 105 x 5

155 x 10 / 105 x 5

notes:  this cable is heavy, so I found 105 was the right mix of weight and still being able to focus on the contraction.

Assistance

Superset Overhead Press and Widegrip Free Cable Pulldowns (no rest for warm ups to 60 sec rest)

warm-up

55 x 5 / 105 x 5

70 x 5 / 105 x 5

85 x 5 / 105 x 5

main assist

110 x 5 / 105 x 5

110 x 5 / 105 x 5

110 x 5 / 105 x 5

110 x 5 / 105 x 5

110 x 5 / 105 x 5

Arm Finisher

OK!  Arm workouts were getting sorta boring, so I decided to make it a wild card.  I will change the frequency (now every 4 days regardless of the main work), and will do one all-out “finisher” type routine.  I saw these routines on T-Nation, will be trying them out!

Superset DB Hammer Curls, Overhead Cable Curls, Closegrip Bench Press, Rope Pushdowns

Basically just go non-stop with 0 rest until I am forced to rest, then rest a minute then keep going!  If my reps fall apart completely I will drop the weight on the cables only.  The shorthand system:  H for hammers, O for the overhead curls, C for the closegrip press, P for the pushdowns

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P, no rest, restart

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P, no rest, restart

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P,

REST 60 sec…. I was dying!

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P, no rest, restart, drop weight!

25s x 10 H, 27.5 x 20 O, 115 x 10 C, 27.5 x 20 P, no rest, restart

25s x 10 H, 27.5 x 20 O, 115 x 10 C, 27.5 x 20 P, no rest, restart

25s x 10 H, 27.5 x 20 O, 115 x 10 C, 27.5 x 20 P, drop weight

REST 60 sec, I almost dropped the barbell on myself racking the closegrip and it freaked me out a bit so I took some time to clear my head

25s x 10 H, 22.5 x 20 O, 115 x 10 C, 22.5 x 20 P, no rest, restart

25s x 10 H, 22.5 x 20 O, 115 x 10 C, 22.5 x 20 P, no rest, restart

25s x 10 H, 22.5 x 20 O, 115 x 10 C, 22.5 x 20 P, no rest, restart

 

Done!  I know it is complicated to read, and it was complicated to take notes, but it was essentially an arm circuit:  2 bicep exercises, one slow, one fast, then 2 triceps, one slow, one fast

 

After this, I was WRECKED.  I had no energy for rear delts or cardio.  I showered, packed up my crap and went to my desk to get back to work, lol.

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