Tag Archive: 21s


So my deload week is now over.  As far as deloads go, I still went to the gym just as often, I just didn’t push as hard.  I also indulged on the food a few times.. buffets, movie theater popcorn, I am a bad boy!

 

Anyways, back to business.  Doesn’t matter if it’s a long weekend here in Ontario, it’s time for some iron.  Sunday I went out for leg day, and in a show of solidarity, Les the trainer came out and we did legs together!  We took turns, I did my set then she did hers, that was our rest break.

Sunday Legs:

cardio for 20 min

superset leg extensions & seated leg curls:  120×30&120×20; 130×30&140×20

superset walking lunges w dumbbells & standing leg curls:  60×40&60×20; 60×40&70×20; 60×40&80×20

45 degree leg press:  6 plates x 50; 6 plates x 50; 7 plates x 50

extra superset of extensions & curls again:  130×30&140×20

cardio for 20 min

notes:  as you can see this was high reps with lots of supersets, I kept my legs high and wide on the leg press, so overall I hit the hamstrings and glutes pretty good.  Doing more on the curls than I am on the extensions, is that good?  haha, I think my hams are coming up!  I hate doing lunges with a passion, but I do enjoy being able to rock out the shorts in the gym while guys who skip leg days have to wear track pants with their tanks, haha.  You aint fooling me!

 

Monday I went to the gym for chest and triceps work.

Monday Push (rest was around 60-90 sec)

cardio for 20 min

flat db press:  70×10; 110 x 10;  170 x 8, 8

flat db fly:  70 x 10; 130 x 10, 10, 10

incline cable fly:  55 x 10; 99 x 10; 121 x 10; 121 x 10 DROP 99 x 10 DROP 77 x 10

cable crossover:  99 x 10; 165 x 10; 165 x 10; 165 x 10 DROP 121 x 10 DROP 99 x 10

tricep pushdowns w straight bar:  93 x 10; 115 x 18; 126 x 18; 126 x 18 DROP 93 x 11 DROP 72 x 20

reverse grip pushdowns:  72 x 10; 93 x 18; 93 x 18; 93 x 18 DROP 72 x 20 DROP 50 x 40

skullcrusher 21s:  superset 3 different positions – extend from top of head & lower to forehead & drop behind head and bring back to a closegrip press

50 x 21, 21, 21

cardio for 20 min

 

notes:  chest as you can see was mostly isolation work, and once we got to the cables I threw in a double drop set on the last set.  Could have gone heavier on the reversegrip, those dropset reps are way too high.  Skullcrusher 21s was an interesting experience.  I couldn’t really go heavier, my right elbow was pinching too much during the reps I lowered to my forehead, so I had to keep it light for that.  The best way I can describe skullcrusher 21s is to watch this video:

Fast forward to the 3 min mark and watch for about a minute, he explains the first and third variations there (the second is really just the standard skullcrusher)

Arms as you can see was high rep, bringing in lots of pump and BLOOD to the muscles!  I prefer high rep with arms, feels better.

 

And that was my long weekend! How about you?  Any good workouts?

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Circuit Thursday

Sorry! Been away for a few days, just being lazy with the posting.

Got up this morning, went to the gym to break in a new upper-body circuit-style routine from the trainer.  Time to torch some calories!

Upper-Body Pull Circuit

Circuit 1 (30 sec b/w sets)

widegrip cable row & “21s” ez bar curl & upright row to press

180×12 & 60×7/7/7 & 60×9

180×12 & 60×7/7/4 & 60×8

180×12 & 60×7/7/5 & 40×10

Elliptical for 2 min

notes:  if you don’t know what 21’s are, it’s a bicep curl with half range reps followed by full range reps.  Look them up! They are fun.  I am not used to giant sets, so it hit me hard right off and I got real tired.  I couldn’t get through the upright row to press combo at the end, and on the second time through I had to split the row and the press into 2 movements, so due to fatigue, on set 3 I dropped the weight and I was still tired!  Did 2 min of cardio to keep the heart rate up while I waited for the next circuit to begin.

Circuit 2 (30 sec b/w sets)

straight pulldowns & alternating DB curls & DB lat raises

60×12 & 30s x 12 & 20s x9

60×12 & 30s x 12 & 20s x 11

60×12 & 30s x 12 & 20s x 9

Elliptical for 2 min

notes:  I have horrible form on DB lat raises, I just have an easier time with the machine, so I went light weight on these and tried to keep my arms straight and stopped when I felt I couldn’t keep my form in check any more (hands kept drifting higher than the elbows).  Fuck it, next time I use the machine!

Circuit 3 (30 sec rest b/w sets)

assisted pullups & incline DB curls & incline DB front raises

widegripx12 & 25s x 12 & 20s x 12

underhandx12 & 25s x 12 & 20s x 12

hammergripx12 & 25s x 12 & 20s x 12

Elliptical for 20 min

notes:  pullups felt easy!  I think the weight loss has made a HUGE difference on my performance!  When I do hammergrip, I leaned back and pulled the bar to my chest, so I could hit the lower back.  Light weight on the front raises as well, noticing a trend… not only that I have weakass shoulders, but that my energy dips rather low by the end of these giant set/circuits.  Something to keep in mind for next time.

Finished off with more cardio, then rushed off to work!  Took slightly over an hour, nice and dirty, in and out!

How about you?  Any good workouts?