Tag Archive: arms


18 Nov 2016

Finally have enough spare time to hit the gym! Did the office gym right before lunch. Decided to celebrate my freedom with a “fun” workout.

warmup: slow neg side raises, Cuban presses, shrugs

Superset: Flat DB Presses & Band Pullaparts (2-3 min rests, hammergrip presses, heavy resistance band)

60s x 16 / 20 pullaparts
70s x 12 / 20 pullaparts
80s x 9 / 20 pullaparts
90s x 7 / 20 pullaparts
100s x 5 / 20 pullaparts
90s x 5 / 20 pullaparts
80s x 7 / 20 pullaparts
70s x 10 / 20 pullaparts
60s x 15 / 20 pullaparts

notes: I wondered if my chest would be burning, but NOPE! My rear delts were so pumped and on fire!!! I was in pain between sets. The pump hurt so bad, I needed to stretch out my rear delts between sets. If I just sat there normally, my rear delts burned… I had to extend my arms forward and stretch them out to feel better.

Superset: 6-way DB Raise and Band Over and Backs (60 sec rests, heavy band)

10s x 10 / 10 over and backs
10s x 10 / 10 over and backs

notes: I went for a third set… but my shoulders just rebelled, I couldn’t even pick up the 10 lb DBs any more LOL. By this point, the rear delts burned so bad that the only time they STOPPED burning was when I was doing the 6 way raise… but the over and backs burned like hell.

Superset: DB Hammer Curls & Cable V-Bar Pushdowns & Leg Raises (30 sec rests)

40s x 15 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises

notes: this was a random mix just to speed things up, I supersetted arm work with abs. I went light on triceps and just pumped out the reps until my arms wanted to pop.

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March 12, 2016

Made it to the gym extra early, bright eyed and bushy tailed, to carry out the quick workout I would have done Thursday. Gotta catch up.

Bent Over Rows

135 x 5
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8

Right after the bent over rows, the caffeine caught up to me, and I desssssstroyed the washroom. PR on BMs. Not fit to be entered for about 40-45 min. Its rare that your poops can traumatize an entire gym full of strongmen and powerlifters, but a lot of hearts were broken this morning.

Atlas Stones

170 lb stone to 56″ x 3 reps
210 x 2 @ 56″
240 x FAIL

notes: the 170 and 210 stone are small (too small for me to hug properly), and the technique is different, so when I tried the nice & big 240 (which I was able to do back in the summer), my arms weren’t over it enough, I didn’t lift it high enough and smashed my sternum against the stone against the platform. I tried to scoop my arms under it so I could push it up, and the rest of the gym started yelling at me that I was going to tear my bicep that way, so I just let it drop to the floor. As I considered going again, the sternum felt sore and bruised, so I moved on. I need a lot of practice on stones.

Hammer Curls

40s x 12
40s x 12
40s x 10

Nice, short session, in the gym at 7 am, and out of the gym by 9.

Dec 24, 2015

Only worked a half day or so, went to the office gym at noon to get turnt (I am trying to sound young)

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (2-3 min rests)

bar x 5
95 x 4
135 x 3
170 x 3
205 x 3
*wrist wraps and elbow sleeves on*
235 x 3 Rep PR!
255 x 1 Weight PR!

*just wrist wraps now*
205 x 4
205 x 4

notes: My bench sucks. But I am working on it! I actually went for a second rep at 255 and failed, so I just moved to some backoff sets.

Cable Widegrip Rows (2 min rests)

125 x 10
135 x 10
145 x 10

DB Side Raise (strict, leaning, 90 sec rest)

25s x 10 per arm
25s x 10

DB Curls (90 sec rests)

30s x 10 per arm
30s x 10

post: 11 min LISS

Hitting much overdue PRs this week! Good times.

Dec 18, 2015

Coming to the end of another training week. Not sure if I should deload or launch into a new block. Part of me really wants to, but another part of me is sorta beat up.

Afternoon office workout.

warmup: nada

Closegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
175 x 10 @RPE9
175 x 10 @RPE9
175 x 11 @RPE9
175 x 10 @RPE9
170 x 11 @RPE9
170 x 8 @RPE9
170 x 12 @RPE9
170 x 11 @RPE9

Superset: Overhead Tricep Extensions & Barbell Curls (2 min rests, elbow sleeves on the tricep work)

95 x 14 / 85 x 9
95 x 15 / 85 x 9
95 x 14 / 85 x 10
95 x 14 / 85 x 8
95 x 12 / 85 x 8

Superset: DB Strict Side Raises & DB Rear Delt Flys (2 min rests)

30s x 6 / 25s x 8
30s x 7 / 25s x 9
30s x 6 / 25s x 8
30s x 6 / 25s x 10
30s x 8 / 25s x 8

notes: feels awkward going heavy on these. would much rather go light and high rep.

post: 10 min LISS

Dec 10, 2015

Afternoon office workout.

warmup: nada

Closegrip Bench Press (2-3 min rests)

bar x 5
95 x 4
135 x 3
155 x 1
*wrist wraps on*
170 x 13 @RPE8
170 x 12 @RPE8
170 x 12 @RPE8
165 x 12 @RPE8
165 x 10 @RPE8
165 x 11 @RPE8

notes: shoulder still giving me no grief on these, hooray!

Superset: Overhead Tricep Extensions & Barbell Curls (2 min rests) (elbow sleeves for the extensions, no sleeves for the curls)

90 x 15 / 80 x 8
90 x 14 / 80 x 10
90 x 13 / 80 x 10
90 x 7 / 80 x 8

notes: my forearm had tendinitis, so I put on sleeves. I took them off for the bicep work because it kept me from feeling the squeeze at the top. for the last set of triceps, I did them without the sleeves, and it was obvious the sleeves are providing a lot of rebound, LMAO. dammit, I liked getting high reps!

Superset: DB Strict Side Raises & RD Flys (2 min rests)

20s x 11 / 20s x 5 *shoulder pain for the RD flys so I switched from DBs to cables on subsequent sets*
20s x 15 / 20s x 8
20s x 12 / 20s x 7
20s x 15 / 20s x 8

notes: not used to going heavy and low rep on RD flys. do not like it. do not feel the proper squeeze at the top.

post: 10 min LISS

Dec 3, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs

Closegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 2
*wrist wraps on*
155 x 15 @RPE7
155 x 15 @RPE7
150 x 14 @RPE7
150 x 12 @RPE7

notes: shoulder feeling good, so I was able to crank these out

Superset: Overhead Barbell Tricep Extension & Barbell Curls (2 min rests)

85 x 9 / 75 x 9
85 x 10 / 75 x 8
85 x 8 / 75 x 9

notes: some tendinitis in my left forearm, these weren’t feeling as hot

Superset: Strict DB Side Raise & Incline RD Flys (2 min rests)

15s x 15 / 15s x 14
15s x 17 / 15s x 13
15s x 15 / 15s x 14

post: 10 min LISS

Nov 17, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs; foam rolled upper back, armpits

Swiss Bar Overhead Press (2-3 min rests, not strict)

82 x 5
102 x 5
124 x 12 @RPE9
124 x 11 @RPE9
124 x 11 @RPE9
124 x 10 @RPE9
124 x 9 @RPE9
124 x 9 @RPE9

Superset: Skullcrushers & Barbell Curls (2 min rests)

75 x 12 / 65 x 11
75 x 11 / 65 x 10
75 x 9 / 65 x 9
75 x 9 / 65 x 11
75 x 11 / 65 x 11

notes: triceps feeling burnt by the end. They are the sticking point in my OHP as well, so I know they need the work.

Superset: pushups & DB Curls (2 min rests)

10 / 35s x 12
8 / 35s x 11
9 / 35s x 12
9 / 35s x 13
8 / 35s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

30s x 16 / 65 x 12
30s x 15 / 65 x 12
30s x 17 / 65 x 11
30s x 15 / 65 x 12
30s x 14 / 65 x 12

It was almost 10 pm by this point, so I scrapped the cardio and came home.

Nov 10, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press (2 min rests, elbow sleeves, not strict)

80 x 5
120 x 12 @RPE8
120 x 11 @RPE8
120 x 11 @RPE8
120 x 11 @RPE8
120 x 10 @RPE8

notes: was having some tendinitis in my elbow, so the sleeves helped keep things tight

Superset: Skullcrushers & Barbell Curls (2 min rests)

70 x 14 / 60 x 12
70 x 14 / 60 x 12
70 x 12 / 60 x 12
70 x 15 / 60 x 9

Superset: V Bar Pushdowns & DB Curls (2 min rests)

90 x 8 / 30s x 12
90 x 11 / 30s x 11
90 x 10 / 30s x 11
90 x 9 / 30s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

22.5s x 20 / 60 x 9
22.5s x 17 / 60 x 12
22.5s x 16 / 60 x 13
22.5s x 17 / 60 x 11

notes: these two definitely compete with each other. when I did less reps on the upright rows, the face pulls went up, and vice versa

Nov 6, 2015

everything still aches from yesterday, but the GMs made my hammies more sore. After today, my forearms would be sore and cramping too. Total planetwide devastation. ELE, all over my ass.

I decided for this workout to do my shoulder work on the Smith machine. I can still go heavy, and if my shoulder tweaks I can dump it without risk.

Seated Smith OHP (2 min rests)

bar x 8
bar + 50 x 8
+70 x 8
+90 x 10 @RPE7
+90 x 12 @RPE7
+90 x 11 @RPE7
+90 x 12 @RPE7

Superset: Skullcrushers & Barbell Curls (2 min rests, skulls to top of head)

65 x 11 / 55 x 13
65 x 15 / 55 x 12
65 x 14 / 55 x 12

notes: it always looks silly in the mirror when I curl this long-ass bar with dinky 5 lb plates on each side. but then my biceps look awesome in the mirror, and it all becomes worth it

Superset: V-Bar Pushdowns & DB Curls (2 min rests)

13 plates x 9 / 25s x 12
13 plates x 11 / 25s x 12
13 plates x 9 / 25s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

20s x 22 / 5 plates x 20
20s x 20 / 5 plates x 20
20s x 18 / 5 plates x 14

notes: these were both working my traps, so they were exhausted by the end

I did this workout in the afternoon at the office. I worked another hour, finished my shift, came home. Collapsed on the couch for an hour. Could not move. Exhausted and sore. Not sure I will be able to pull my chit together for a Saturday morning workout.

22 Oct 2015

Normally I would do this at the Strongman gym with the log press, but they wouldn’t be open until late. I can’t do 2 late nights in a row, so I had to make due with commercial stuff.

OHP with Swiss Bar (2 min rests)

62 lb bar x 6
112 x 3
137 x 6 @RPE9
137 x 8 @RPE9
137 x 7 @RPE9
137 x 6 @RPE9
137 x 6 @RPE9

Superset: French Press & DB Curls (2 min rests)

85 x 8 / 35s x 12
85 x 12 / 35s x 13
85 x 11 / 35s x 10
85 x 11 / 35s x 12
85 x 9 / 35s x 10

Superset: Pushups & EZ Bar Curls (2 min rests)

10 / 85 x 7
10 / 85 x 8
8 / 85 x 7
9 / 85 x 7
11 / 85 x 7

Superset: Leaning Strict DB Side Raises & Face Pulls (2 min rests)

25 x 7 / 3 plates x 15
25 x 9 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 6 / 3 plates x 20

notes: this cable machine felt really light for the face pulls, so I just focused on the squeeze at the top, and it still did the trick

post: 10 min LISS