Tag Archive: arnold presses


I heart you supps, never stop being you 🙂


had to cut the workout short tonight.


Giant Set:  DB Press & Cable Fly & TRX pushups

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25


Giant Set:  OHP & Side Raise & Arnold presses

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25


30 min of elliptical!

Hi!  Sorry for the delay in putting my workout up.  these things can’t be avoided sometimes.


My routine has been changed up, in an effort to refocus on weight loss.  Too late to shred for summer, but goddamn it, I can be shredded for Halloween, ROFL!  5/3/1 goes back in the closet for now, just a little while!


May 26Chest & Shoulders

(about 60 sec rest b/w sets)

Giant Set:  Flat DB Press & Cable Fly & Incline TRX Pushups

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 20

notes:  I was sucking wind, this workout was already tough!

Giant Set:  Standing OHP & Strict DB Side Raise & seated Arnold presses

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

notes:  coolness went out the window, I was just trying to get through this

Giant Set:  unilateral flat DB press & unilateral RD cable fly & Upright Row (we tried a Cuban Press, but my rotators weren’t havin it)

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15


was going to do cardio, but I went for a massage instead!  massage focused on calves, forearms, some shoulder and back.  my Right side is tight across the board, and I am being warned my back needs some extra TLC sometime soon.


Quite the opposite of TLC, May 27 was Back Day!

Right after work, headed to a backup office gym.  I thought it would be empty, sadly it was not, and juggling circuits got a little awkward.

(rest time between sets varied 20-60 sec, depending on waiting for someone)

Giant set:  Bent Over DB Row & Closegrip Pulldown & Straight Arm Pushdown

100s x 6/6     120 x 12     20 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

notes:  cable work got tough, but I grinded it out!

Giant Set:  Assisted Hammergrip Pullups & Widegrip Cable Row (hammergrip, elbows high) & Reverse Pec Deck (free handles)

6     100 x 12     50 x 25

6     110 x 12     40 x 25

6     120 x 12     40 x 25

6     130 x 12     40 x 25

6     140 x 12     40 x 25

notes:  pec deck was a little stiff at the start, but I got the hang of it.  hittin them rhomboids!  I could feel the work the RMT did the day before, left rhomboid was poppin and snappin!


post workout:  30 min elliptical, incline, resistance, music 🙂



Just keep working and grinding!  Keep at it dude.

Shoulders, Cut Day 33

Feb 7 – High Carb Day / Shoulders

Hooray!  Moderate amounts of carbs all day!  I tried a few more of the sugarfree macaroons, delicious!  I also tried some of the Walden Farms Italian Dressing on my veggies, not bad actually!  will be keeping this bottle.

Chicken, asparagus and kidney beans on the menu today!  Must have ate like 8 cups of asparagus today and 2 pounds of chicken breast.  Stinky pee day!

As for the Peanut Butter, I forgot to read the instructions on the side of the jar, my bad!

How to Consume Walden Farms Calorie-Free Peanut Butter:
Step 1.  Scoop out generous serving from jar
Step 2.  Place directly in toilet
Step 3.  Repeat until satisfied

Escaped from work at lunch for an extra 30 min of cardio!  Hooray extra cardio on carb day!

Friday night woot!  No work tomorrow!  Time for fun!

I asked the trainer for some extra warmup and restorative work tonight, it has been a draining week and I missed my massage session.


10 min stretches – hip openers, spinal twists, wrist stretches

15 min elliptical

15 min active and balance-oriented yoga:  sun salutations, warrior 2, triangle, extended triangle, exalted warrior, repeat the last 4 moves on the other side, tree on both sides, airplane and Warrior 3 on both sides

Giant Set:  Arnold Presses & Bent Over Rear Delt DB Raises & Plate Raises (30-45 sec rest)

30s x 12 / 15s x 12 / 35 x 15
30s x 12 / 15s x 12 / 35 x 15
30s x 12 / 15s x 12 / 35 x 15



Giant Set:  Seated Military Press & Bent Over Rear Delt Cable Fly & Machine Row Elbows High (45 sec rest)

115 x 12 / 20 x 15(each side) / 60 x 20
115 x 12 / 20 x 15(each side) / 60 x 20
115 x 12 / 20 x 15(each side) / 60 x 20




10 min restorative:  foam roller on back and chest, yoga supported fish/waterfall hybrid


Yes those are foam blocks under my sacrum, yes I am crushing them with my weight, ROFL.  Yes having foam blocks under your sacrum pushes your gut out! 

Admittedly it was light on the weightlifting tonight, but the shoulders were barking at me all week, so I gave them a light night.  I feel re-energized after that!  Bring on Arm Day!

Shoulders, Cut Day 25

Jan 30 – Shoulders

In the gym by 6 AM.  I hate you winter!  But I love you empty gym!  Cold winters make New Years Resolutioners fade out like a fart in the wind.

[B]Superset Cable Arnold presses + reverse pec deck flys (thumbs down) + medicine ball front raises[/B] (45 s rest b/w Ssets)

30 x 12 / 55 x 12 / 20 lb Ball x 15 35 x 12 / 55 x 12 / 20 x 15 40 x 12 / 70 x 12 / 20 x 15

notes:  I snuck into the roped-off area of the gym where ppl only get to go if they are accompanied by a Trainer.  Why?  Because they have one of those free-moving stiff-handle pec decks I like, so’s I can go thumbs down and hit them Rhomboids!  A trainer looked at me, so I walked right up to him, “Who do I talk to to work out in here?”  He shrugged his shoulders, so I just went right back to working out.  Like a boss 😀

This meant I had to improvise on the exercises a bit, using cables and medicine balls.  In the end it was a little too light, but w/e, I needed to hit them rhomboids!!  After the third set I went back to the rest of the gym, in and out just like a robbery!

[B]Superset seated barbell press + bent over cable rear delt fly + chest supported t-bar row (elbows high)[/B] (45 s rest b/w Ssets)

95 x 12 / 28 x 15 / 45 x 20 105 x 12 / 30 x 12 / 50 x 20 115 x 12 / 20 x 15 / 50 x 20

notes:  The gym got busy 10 min after I showed up WTF?  I had to work awkwardly around some people for the cable and t-bar set ups, so it messed up my focus a bit and I didn’t get all the reps.  The buzzing and tripping over people was making me mad!  Noone wanted to seated press a barbell, but EVERYONE wanted to use the cables and T-bar!  GRRRRRRRRRRRRRRR…………………

[B]Superset rear delt cable fly + strict side DB raise dropset + cable front raise[/B] (45 s rest b/w Ssets)

55 x 15 / 25s x 13 DROP 20s x 7 DROP 15s x 5 / 18lbs x 20 33 x 20 / 25s x 6 DROP 20s x 5 DROP 15s x 7 DROP 17.5s x 7 / 18lbs x 15 33 x 20 / 25s x 3 DROP 20s x 7 DROP 15s x 7 DROP 10s x 8 / 28lbs x 12

notes:  The weird weight numbers are b/c some of the cable setups were in kilograms, so I had to MATH.

The wide range in rep numbers on the DB side raises are b/c I experimented with where I dropped my hands to – they were all strict meaning straight arms, but in the first set I brought my hands down in front of my legs at the bottom, and in subsequent sets I brought my hands to the outside of my thighs without touching (to my sides in other words).  The net result?  The second way is MUCH tougher, you get a rest when you bring the DBs in front of you at the bottom, when you hover them close to your sides it keeps a more constant tension.  In the future, I will bring them to my sides at the start, and in front of me in the last set.

Careful readers will notice on my third drop of the second set, I actually went UP in weight, that is b/c the DBs were all scattered from the night before and I was getting frustrated looking for 10s or 12.5s, so I just said F it and grabbed some 17.5s.

The front raises sucked, the cable pulley kept clicking quite loud, and trainers were giving me the mean eye.  Don’t look at me!  It’s your damn machine, not mine!

I was a grumpy bastard during these sets, I had to wait for ppl to keep the superset going in the first set, but I glared at them and they disappeared for subsequent sets 🙂

[b]post-workout[/b]  20 min on the lateral elliptical, HIIT style

Energy was there today, focus was there, mood was NOT.  LOL  Oh well, that’s life.  Weights only took about 30 min, so it was a pretty fast-paced session!

Shoulders, Cut Day 15

Jan 20 – Shoulders

(about 60 sec rest b/w each giant set)

Giant Set: Arnold presses + bent over rear delt DB raises + plate raises
(25s x 12) + (12s x 12) + (35 x 15)
(30s x 12) + (12s x 12) + (35 x 15)
(30s x 12) + (12s x 12) + (35 x 15)

notes: bah, I hate rear delt DB raises!  So hard to get the good form so I am forced to go light to keep form.  but to me that isn’t the same as taxing the muscle, so it just ends up being a form check over a muscle exercise.  *raspberry noise*

Giant Set: seated military presses + bent over rear delt cable raises + machine row (elbows high)
(95 x 12) + (20 x 15/15) + (40 x 20)
(115 x 12) + (20 x 15/15) + (40 x 20)
(115 x 12) + (20 x 15/15) + (40 x 20)

Giant Set: rear delt cable flys + strict DB side raise dropsets + cable front raises
(20 x 20) + (20s x 20 DROP 15s x 5) + (20 x 20)
(20 x 20) + (25s x 7 DROP 20s x 6 DROP 15s x 8 DROP 12s x 4) + (20 x 20)
(20 x 20) + (20s x 10 DROP 15s x 8 DROP 12s x 7) + (20 x 20)

post-workout did some yoga stretches:  chest stretches, shoulder openers, spinal twists, hamstring stretches.  For about 15 min.

Shoulders, Cut Day 10

Jan 15 – Shoulders

Nothing like trying to rush out the door in order to honor the “pre window”!


Lunchtime workout in the office gym.

The name of the game is Giant Sets.  Just keep moving and burning.

(about 60 sec rest only b/w each giant set)

Giant Set:  Arnold presses + reverse pec deck (thumbs down) + plate raises

(25s x 12) + (75 x 12) + (35 x 15)
(30s x 12) + (90 x 12) + (35 x 15)
(35s x 10) + (105 x 12) + (35 x 15)

notes:  love the thumbs down variation you can get with free-moving stiff handle pec decks, allows me to target my rhomboids more.

Giant Set:  seated military presses + bent over rear delt cable raises + t-bar row (elbows high)

(125 x 12) + (30 x 15/15) + (45 x 20)
(135 x 12) + (30 x 15/15) + (50 x 20)
(145 x 9) + (30 x 12/12) + (60 x 15)

notes:  on the mil press, I only came down until the tops of my arms were parallel with the ground.  My shoulder was feeling tweaked so I played it safe.  On the t-bar row, I kept elbows high and really tried to squeeze the proverbial pencil in between my shoulderblades; despite me knowing this is a movement for my back, I like to bring the connection in a bit on some of the movements.

Giant Set:  reverse pec deck (thumbs up) + strict DB side raise dropsets + cable front raises

(45 x 20) + (20s x 15 DROP 15s x 6 DROP 10s x 4) + (30 x 9)
(45 x 20) + (20s x 13 DROP 15s x 8 DROP 10s x 5) + (15 x 15)
(60 x 20) + (20s x 10 DROP 15s x 7 DROP 10s x 8) + (15 x 12)

notes:  I was going to rear delt flys with the cables, but another dude in the gym wanted to use one of the cables, so I went back to the pec deck and went thumbs up.  I kept it light because I kept popping a knot on my traps whenever I came back with the handles, so I wanted to be gentle and see if I could work the knot out.

By strict side raises I mean arms STRAIGHT.  No need to worry about pinkies high and pouring out pitchers of water when you keep your arms straight.  It makes the exercise a lot harder but I wasn’t trying to look cool, so light DBs don’t bother me.

By the time I finished a double dropset of strict side raises, my shoulders were SMOKED!  I could barely do the front raises, no matter how light they were.

Shoulders, Cut Day 5

Jan 10 – Shoulders

In the morning I did a 60 min Spin class, my cardio for the day

In the afternoon I hit shoulders.

Superset Arnold presses + reverse pec deck flys + plate raises (60 s rest b/w Ssets)

20s x 12 / 60 x 12 / 45 x 10
25s x 12 / 75 x 12 / 35 x 15
30s x 12 / 90 x 12 / 35 x 10

Superset seated barbell press + bent over cable rear delt fly + chest supported t-bar row (elbows high) (60 s rest b/w Ssets)

115 x 12 / 15 x 15 / 45 x 20
125 x 12 / 30 x 15 / 60 x 20
135 x 12 / 30 x 15 / 70 x 15

Superset rear delt cable fly + side DB raise dropset + cable front raise (60 s rest b/w Ssets)

30 x 20 / 25s x 4 DROP 20s x 8 DROP 15s x 10 DROP 10s x 3 / 30 x 18
30 x 20 / 25s x 5 DROP 20s x 6 DROP 15s x 7 DROP 10s x 8 / 15 x 15
30 x 20 / 25s x 3 DROP 20s x 4 DROP 15s x 6 DROP 10s x 12 / 15 x 5

notes:  By the end of these giant sets my shoulders were smoked!  I couldn’t do a cable front raise to save my life!  Not that shoulder endurance has ever been my forte, but this was painful as all heck.

Thursday Shoulder Blazer

Got up, went to the gym nice and early, slightly pre-6 AM.  Wanted to do shoulders.  I borrowed a workout I saw on the Musclepharm website:


The goal here is to do 1 set of each exercise, do 100 reps, and try not to set the weight down for that whole set.  I decided to try this workout because I wanted to work on my shoulders’ endurance and overall health.  I wanted to go low weight and high rep and just take them through the range of motion, and tax the muscle without straining the joint.  And boy oh boy does 100 reps at a time tire out the muscle!  holy smokes.

I modified the workout slightly though.  Instead of shrugs I would do face pulls with the rope.  The reason for this is I wanted to work my rotator cuff, again all in the name of shoulder health.  The type of workout today is endurance, and the goal is a healthy joint.  Plus I just did shrugs yesterday.

Also, instead of rear delt flys with the dumbbells I would use the twinned cable pulleys.  I just find cables a more natural feel for the exercise, much more comfortable, and therefore easier for me to keep good form throughout.

But since I would be using cables for the delt flys AND the face pulls, 100 reps without putting the weight down just sounded too awkward, it would be too easy to accidentally let the cable plates clank together.  So I decided to instead do 10 sets of 10 reps with 10 second rest breaks, what MP guys call “GVT with a Twist”.  Same effect, low weight high reps.  So this was a, shall we say, “Musclepharm-inspired” Shoulder Blazer.

AM Shoulders:

Arnold Presses:  25 pound dummbells x 100

For these, I found out quickly that not putting the weights down wasn’t gonna happen, haha.  I tried, I really did!  But I made it to 45 reps and then the dumbbells, rinky-dink little 25 pound dumbbells, fell down to my thighs and rested on them.  I quickly realized, “if they are sitting on my thighs, then my shoulders are resting”.  Oh well.  So I did 45 in a row, they sat on my thighs for 5-10 seconds, then I was able to crank out another 10-12 at a time before they sat on my thighs for another 5-10 seconds.  Repeated in this fashion until I hit 100.  Rest 2-3 min before the next exercise.

Side Raises:  20 pound dumbbells x 100

I knew my form was rough on these, but I also knew I would be standing, and the dumbbells would get no rest on my thighs, just hang pitifully by my sides, dragging down on my shoulders.  So in this case, I could honour the spirit of the workout:  do not set the weights down until you are done.  I managed to get out only 25 or so before my form started to deteriorate and I stopped for 5 or so seconds to collect my form back up, crank out another 10 or 11, then rest a few seconds more.  And I slowly straight arm side-raised my way to 100 reps.  My shoulders burned so bad after this one!  Rested 2-3 min

Front Raises:  20s x 100

Kept the same puny little dumbbells.  Managed another 25 before needing to rest, but I held up a lot better on these, after resting 5 or so seconds I could crank out another 20 or so each time, so I made it to 100 pretty fast.  Rested 2-3 min and my shoulders burned like crazy!

Rear Delt Cable Flys (10 sec rest) 30 pounds x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

All of a sudden, setting the weight down for 10 seconds felt like a luxury!  Like I was getting spoiled!  With 10 seconds!  I ripped through these like it was nothing, haha.  Next time can go heavier.

Face Pulls (10 sec rest)  50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Again, ez!  Will go heavier.  Luckily, rear delt flys and face pulls don’t really need heavy, they just need high reps with good form, and those little muscles WILL get stronger.  That’s what they respond to, plus you will have a nice healthy rotator cuff to boot.

Cardio 20 min

The weights barely took 40 min!  Lots of time for cardio, snack, shower, home, go to work.


And what was my snack?  Glad you asked…


Quest Bar Mixed Berry Bliss!  They make it with protein powder, almonds, strawberries, blueberries.  High protein, high fibre, about 200 Cal.

Now, I wasn’t looking forward to this.  Honestly, berry flavour has been done to death.  It’s boring!  So if I liked this one, I will know they did a good job.  And you know what?  It tasted pretty good.  It had a clean berry taste.  You know when you taste berries if they used syrup or they used fruit, you can just taste with syrup that the berry is just too strong tasting and too evenly distributed.  But real berries have a lighter aromatic taste to it, less cloying, and every bite tastes slightly different!  So I can respect that, real fruit taste.  Berries are a boring flavour in my mind, I mean who gets excited over mixed berries??!?, but if you want a nice light berry taste for whatever reason, you will enjoy this protein bar.

The bar itself is pretty heavy and thick and chewy, that is just the brand, lots of fibre so you will get filled up quickly.  Overall, not my first choice to drop 2 or 3 dollars on for a treat, but you won’t hate it.


And that was my workout!  I dare you to take on the Shoulder Blazer!  I challenge you!  Use real weight too, don’t pick up a 2 pound weight and swing it around with your back muscles, challenge yourself!



High carb day today! I was excited!  Quinoa! Sweet Potato! Peanut Butter! Jam! Oatmeal!

First things first, I wanted to earn it.  I went to the gym first thing in the morning BEFORE those lovely carbs, for some fasted cardio.  Came back home, carbssssss

Went to work, more carbsssss.  My mood was pretty high, I was feeling great!  A coworker asked if I wanted to go the office gym at lunch and I thought, why not?  I can do some shoulders.

Lunchtime Shoulders:  (30 sec rest b/w sets)

Seated Military Press:  warmup, 110 x 10, 10, 8, 6

Barbell Front Raise:  55 x 10, 10, 10

Arnold Presses:  35s x 6, 9, 3

notes:  WOAH, stop the press.  What’s going on?  Right away in the Arnold press, my right elbow HURT as I came to the bottom of the movement.  I rested a little, tried another set.  It kept hurting.  Rested a bit more, tried again, more hurt.  So I said F this, and I stopped the workout.  No more shoulders.  Went back to work.


Back at work, all those rich tasty carbsssss I enjoyed turned on me.  My stomach got upset, it was all too rich for me to handle all of a sudden.  I drifted through the afternoon feeling rough, and resting my elbow.

After work, I headed to the studio and told my trainer what’s up.  We decided to keep on with arms as scheduled, but we would improvise the workout, and see how my elbow responded.  Go light when we need to, go heavier when we can.

Arms & Abs – Supersets (30 sec rest b/w supersets)

ez bar curls & straightbar pushdowns:  A. 60 x 12, 12, 12 & B. 90 x 12, 110 x 12, 130 x 12

light curls

light curls



hammer curls w/ rope & overhead tricep extensions:  A. 60 x 20, 70 x 20, 80 x 20 & B. 70 x 20, 80 x 20, 20

don't let me see the camera!

don’t let me see the camera!

db hammer curls & single arm cable extensions:  A. 30s x 12, 35s x 12, 12 & B. 50 x 12/12, 12/12, 12/12



high cable curls & reverse grip pushdowns:  A. 80 x 12, 90 x 12, 100 x 12 & B. 80 x 12, 90 x 12, 100 x 12




Abs:  straight leg (s0rta) hip lifts & toe touches  15&12, 3 sets


Notes:  there were a few exercises in there we had to discard as they hurt my elbow or pulled on my scapula.  but we got it done.  Workout didn’t feel too bad!

Finally the office was free so we could check my weight!  And….. I am up a pound.  What the fuck.

It could be the new diet, it could be all that water I chugged during the workout.  It could be my upset stomach.  For whatever the reason, up a pound.  On the other hand, we checked my measurements and I have physically shrunk.  I am smaller, less inches around, but I weigh more.  Sigh.

So it has been a “zig zag” day.  I zig zag with my carbs to keep my body confused, and my energy zigs while my stomach zags and becomes upset.  My inches zig and my pounds zag.  My shoulder workout zags and my arm workout zigs.  Just a mixed day of highs and lows and I am not sure whether to call this a good day or not.

I shouldn’t be too pissed, but this is a competition, and a really short one at that, and I have no chance with lots of “oh well, you tried your best” self-talk.  I am going to stick to my diet and workouts like glue (like I always do) and see if my weight drops again, or else I might be screwed.

Happy Canada Day!

While most people had a long weekend of relaxation and festivities, which is totally cool, I had set my own agenda.  On Holiday Monday, I went down to the gym to workout. Legs, Shoulders, Abs, cardio


Leg Press (10 sec rest) 260 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Glute Machine (30 sec rest) (think of it like kicking back with a single leg like a donkey) 80 x 6/6, 6/6, 6/6, 6/6, 6/6, 6/6

Superset Leg Extensions and Bodyweight Bootstrappers:  (60 sec rest) 160×20,BWx15, Four Sets

Superset Prone Leg Curls and Stability Ball Leg Curls (45 sec rest) 90×20,BWx15, Four Sets


Seated Smith shoulder presses (30 sec rest) warmup, 100 x 10, 10, 10, 10

bb front raises (30 sec rest) 60 x 7; 50 x 10, 10, 10

Arnold presses (30 sec rest) 60 x 15, 15, 15

Superset Seated DB Rear Delt Flys and Face Pulls (45 sec rest) 40×12, 70×12, Three Sets


Giant Set (45 sec rest) Stability Ball Foot to Hand Passes and one arm sit ups and static extended side plank:  15,15 each side, 15 sec each side, Three Sets

Cardio:  20 min on the elliptical, kept my heart rate in the “Fat Burning Zone” the whole time (65% of MHR).

notes: first time trying that glute machine, was kinda cool!  Beats the hell out of lunges, hahaha.  I know it will never replace lunges, but it was a fun diversion.

I had grand designs of also doing an arm session, but I was so destroyed after shoulders (which went really well, by the way, improvement across the board over last week) that I decided to get abs done asap and then bust out some cardio.

How was your day?  Did you workout and party?  Or just one?