Tag Archive: biceps


27 Jan 2017

afternoon office workout. to switch it up a bit, I didn’t bring out the sleeves and wraps, and kept it totally raw

warmup: slow neg side raises, Cuban presses, shrugs

Closegrip Bench Press (medium rests)

bar x some
135 x 5
185 x 3
225 x 5
225 x 5
225 x 4
225 x 3
185 x 8

notes: the elbow sleeves help a lot apparently lol. so I dropped the weight and did a backoff set

Flat DB Bench (medium rests, hammer grip)

40s x 10
60s x 5
85s x 10
85s x 10
85s x 8

Smith Machine Seated OHP (short rests)

warmup with bar
bar+90 x 10
+90 x 9
+90 x 6
+70 x 10
+70 x 10

notes: kept the rests short so the shoulders would stay burning the whole time. another backoff set. I felt kinda weak today overall, so I decided to keep the assistance light and high rep

Free Cable Widegrip Pulldowns (very short rests)

7 plates x 15
8p x 15
9p x 15
10p x 15
11p x 15

Seated DB Hammer Curls (medium rests)

45s x 10
45s x 9
45s x 8
45s x 7

notes: never do these seated. felt much harder. had to stop each set when I started involuntarily shrugging them. I guess that was the fatigue point lol

14 Jan 2017

Sleep the night before was good, but I had nothing in the house to eat, so I went to the gym on an empty stomach and picked up some chocolate milk on the way for an intra.

Log Clean and Press (medium rests, small diameter log)

120 x 1 (bigger log warmup)
80 x 3 (switched to the small log at this point)
124 x 1
164 x 1
*wraps, sleeves on*
199 x FAIL, no clean
199 x FAIL, no clean

notes: it had been a while since log, so I wanted to test it out. But other people had gotten there earlier and were using the main log, so I switched to the small one. The small diameter actually made it much harder, I couldn’t clean it properly. So when it got heavy, I just couldn’t do it. With it being so small, I can’t comfortably get it up against my body so I can roll it up my chest like I normally do. So it was now a few inches out from my body and like trying to power curl 200 pounds, which meant I didn’t get much vertical on it, and it landed just under my breast bone, which is not enough to go into a pressing motion. For this to work, I would have needed to either:
a. swing it in a wider arc like I would with a barbell (though I haven’t cleaned a BB that heavy I don’t think), or
b. drop my body low to get under it, like some Oly type stuff. Which I have no experience in.

So… I couldn’t clean the little log once it hits 200. Lesson learned.

Closegrip Bench Press (shared the bench with someone, so long rests)

135 x 5
185 x 5
*wraps, sleeves*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

DB Bench Press (short rest)

40s x 10
65s x 10

notes: at that point I decided that since I had done the same exercise just yesterday, I needed to switch it up

DB Flys (short rests, slow reps, pronated grip)

22.5s x 10
22.5s x 10
22.5s x 10

T Bar Row (short rests, elbows low)

1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15

Superset: DB Hammer Curls & Band Pullaparts & Band Pushdowns (short rests)

40s x 12 / 15 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns

notes: the really high reps on the band work really made my body ache. my triceps were dying during the sets, but now, sitting here typing this, my rear delts are dead from the pullaparts

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.

29 Oct 2016

Back from vacation!

Fighting off an eye infection, but I wanted to go to the gym. If I felt my eye oozing, I would leave, since I don’t want to give it to other people.

Also, it was Halloween themed day at the strongman gym, so I put on my Unicorn mask Bonus: Halloween candy as intraworkout!

warmup: stretched out low back

Unicorn Deadlifts (very short rests, sock feet, mask on)

135 x 2
185 x 2
225 x 2
275 x 2
*rests shortened to alternating doubles with partner, prob 30 seconds or less*
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
*longer rest then another 335 x 1*

notes: cardio! Instead of 30 second rest periods, I just jumped back and forth with another guy. I also did these with the mask on. I pretended it was a high altitude mask because it was hard to breathe! Plus it made me sweat like crazy. After 6 low rest doubles, I did another single so I could get a photo op with my unicorn mask on

My foot is still too swollen to be comfy in a shoe, so I did these in wool socks.

Axle 5 inch Block Pulls (long rest, sock feet, straps, extra thick axle)

360 x 5
360 x 5

Snatch Grip Deadlifts (short rests, sock feet)

205 x 6
205 x 6
225 x 6

notes: everyone was deadlifting today! So I worked in with another person, and just used their weight. Maybe too light but it helped me focus on form.

Chest Supported T-Bar Rows (short rests, alternating grip)

110 x 10 Elbows high
110 x 10 Elbows mid height
110 x 10 Elbows low

notes: I wanted to do pulldowns, but it was taken, so I did these instead.

Unicorn Frame Shrugs (medium rest, mask on)

280 x 10
280 x 10
280 x 10

Unicorn Viking Press (very short rests, mask on)

100 x 15
100 x 17
100 x 14

notes: My foot didn’t feel solid enough to do a moving event like the Farmers Walk. Plus I wasn’t wearing shoes. So I chose to do some burnout OHPs with the Viking Press. Plus mask

At this point, I was done what I came to do, but my workout buddy wasn’t done his workout, so I occupied myself with random crap.

DB Hammer Curls (short rests)

30s x 15
30s x 15
30s x 15

Hyperextensions (short rests)

16, 16, 16

Face Pulls (minimal rest)

15 x 100 reps, as many sets as it took (about 4)

Happy that my eye held up! A fun first session back after travelling.

 

13 Sept 2016

Morning office workout.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press

bar x lots
135 x 5
160 x 3
190 x 2
*wrist wraps on*
200 x 1
215 x 1
230 x 1
*wraps, sleeves*
240 x 5

notes: the 5th rep was getting ugly so I stopped there.

Slingshot Bench (blue sling, short rests)

240 x 4
250 x 4
260 x 4
275 x 4
275 x 4
275 x 3

notes: my spotter was hyperactive, so he wouldn’t let me take long rests, he kept egging me on. On the 3rd set at 275, he touched the bar so I stopped the set right there at 3 reps. He said it was “all you bro”, but I told him I don’t keep going if the bar get molested. So it ended there! 275 is a fun weight though.

2 Arm DB Rows (facedown on incline bench, elbows sorta high, 90 sec rests)

70s x 8
70s x 8
70s x 8
70s x 8

Superset: Strict Side Raises & Smith Machine JM Press & DB Curls (2 min rests)

25s x 10 / 90 + bar x 10 / 45s x 10
25s x 10 / 90 + bar x 10 / 45s x 10
25s x 10 / 90 + bar x 10 / 45s x 10

9 Sept 2016

Office workout.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (medium rests)

bar x lots
135 x 3
185 x 3
*wrist wraps*
220 x 3
220 x 3
220 x 3
220 x 3
*wrist wraps, elbow sleeves*
220 x 8 @RPE8

notes: happy with this. I am on pace for another rep PR. Bench has been making steady and solid progress over the last month or two, so that is good.

Slingshot Bench (blue sling, short rests)

220 x 6
220 x 6
220 x 6

notes: I was supposed to do 4 sets, but the sling was too tight and it was cutting off the blood to my arms, lol. My triceps were throbbing so bad, I needed to stop.

2 hand DB Rows (90 sec rests, facedown on incline bench, elbows high)

60s x 10
60s x 10
60s x 10
60s x 10

Superset: Strict DB Side Raises & Smith Machine JM Press & DB Curls (2 min rests)

25s x 12 / bar + 70 x 12 / 40s x 12
25s x 12 / bar + 70 x 12 / 40s x 10
25s x 12 / bar + 70 x 12 / 40s x 11

7 Sept 2016

How was everyone’s long weekend? For me an extra long weekend! That extra long weekend lasts an extra extra EXTRA long time!! #gumcommercial

So, on the way to the gym tonight. Go to sit down in the car, and have a MASSIVE muscle cramp in my abs! Holy jeez. Doubled over in pain. Cars behind me honking at me and screaming because I am not moving forward. Fun times. I have never had an abs cramp before that I can remember, whats that about…

So I was feeling very tender in my abs all workout.

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

Log Press from Rack (2 min rests, push press)

110 x 3
140 x 3
*wrist wraps on*
170 x 3
170 x 3
170 x 3
170 x 3
*sleeves and wraps on*
170 x 6 @RPE7

notes: last set, did not want to go to failure with all the weird chit going on in my stomach. But I am really happy with that number, because I am on pace for another Rep PR.

Superset: Viking Press & Widegrip Pulldowns (2 min rests)

180 x 5 / 180 x 10
180 x 5 / 180 x 10
180 x 5 / 180 x 10
180 x 5 / 180 x 10

Superset: Plate Front Raise & Cable OH Extensions & DB Hammer Curls (2 min rest)

45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: the tricep extensions tweaked my abs again, so I stopped there.

2 Sept 2016

Friday night. Haven’t done a lonely solo Friday night gym sesh in a while. My motivation was definitely not there, my mind was always somewhere else. I had to fight with every ounce of my willpower to get all of my slated work done lol.

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

Log Press from Rack (2-3 min rests, push press)

80 x 3 (small log)
110 x 3 (medium log from now on)
130 x 2
*wrist wraps on*
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

notes: the AMRAP on the last set was optional, and I just wasn’t feeling it tonight

Superset: Viking Press & Widegrip Pulldowns (2 min rest)

Viking 100 x 5 (warmup)

Viking 170 x 5 / Pulldowns 165 x 12
170 x 5 / 165 x 12
170 x 5 / 165 x 12
170 x 5 / 165 x 12

notes: now this combo works! I felt a great pump in my upper back from this. I did the Vikings the same way I used to do a “scrape the rack” press from the John Meadows workouts. Gets my rear delts and traps fired up, so when I pump out some pulldowns, it all comes together in a really nice way. Magic!

Superset: DB Front Raises & OH Cable Tricep Extensions & Hammer Curls (2 min rests)

15s x 15 / 60 x 15 / 30s x 15
15s x 15 / 60 x 15 / 30s x 15
15s x 15 / 60 x 15 / 30s x 15

29 Aug 2016

Worked out with an office coworker. He was doing similar things, but otherwise we had our own space and our own weights.

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

Bench Press (traded sets back and forth)

bar x lots
95 x 3
135 x 3
185 x 2
*wrist wraps on*
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
*wraps and sleeves*
200 x 12 Rep PR!!

notes: big PR for me! I will happily take it. Bench is clicking nicely lately. Coworker was benching with DBs.

Slingshot Bench (blue sling, traded sets back and forth)

220 x 4
230 x 4
240 x 4
250 x 4

notes: finished off with some strong slingsharts. coworker was doing more DB bench.

DB Rows (facedown on incline bench, trade sets back and forth)

50s x 12
50s x 12
50s x 12
50s x 12

Superset: Strict DB Side Raises & Smith Machine JM Press & DB Curls (trade sets back and forth)

20s x 15 / bar+50 x 15 / 35s x 15
20s x 15 / bar+50 x 15 / 35s x 15
10s x 15 (slow) / bar+50 x 15 / 30s x 15

25 Aug 2016

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

Log Press from Rack (push press, short rests)

80 x 5 *small log*
110 x 3 *11 inch diameter log from now on*
120 x 3
140 x 2
155 x 1
165 x 1
*wraps and sleeves on*
175 x 7 Rep PR!!

notes: YAAAASSSSSS! Victorious. After my AMRAP set last week, I thought I had it in me to PR off reps. And so it was. I must have wrapped supertight, because after this one set my biceps were pumped as hell for the rest of the evening LOL hashtag occlusion training

For the next cycle I will need to ramp up my percentages (I reset the base for my percentages every 3-4 weeks)

Viking Press (medium rests, no wraps or sleeves)

100 x 8
150 x 8
170 x 8

notes: first time! Fun! It gets hard fast though LOL

Widegrip Pulldowns (short rests)

180 x 8
180 x 8
180 x 8

Superset: Plate Front Raise & Cable Overhead Extensions & DB Hammer Curls (medium rest)

45 x 10 / 90 x 7 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10

90 on the cable for OH xt just doesn’t feel right. Cant get a good contraction. 75 is sweet, great stretch and great squeeze