Tag Archive: blackburns


July 10, 2015

AM Workout I was quite the sight in the office gym, I was wearing a dirty, stained white shirt with a giant rip down one armpit. I looked like the Brooklyn Brawler, LOL

warmup:
superset: (run through it twice)
a. DB side raises, 3 sec iso hold at the top, 3 sec negs
b. Cuban presses
c. one arm shrugs, high reps

Closegrip Bench Press (superset with Blackburns, approx. 60 sec rests between the blackburns and the next BP set)

bar x 5
95 x 5
135 x 1
*elbow sleeves, wrist wraps on*
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

Incline DB Press (60 sec rests)

50s x 3
55s x 3
60s x 3
65s x 3
70s x 3
75s x 3

notes: low reps, work my way up until the reps stopped being smooth. building that shoulder girdle back up

Flat DB Press (60 sec rests)

50s x 12
60s x 10
70s x 8
75s x 6
80s x 4
85s x 4

notes: shoulder was feeling good, was able to up the weight a bit!

had to rush back to work after that.

PM Workout

warmup: foam rolled pecs, foam rolled armpits…

then work called. I had to fix a problem. I could either fix it Friday night or fix it Saturday morning. So… I put down the foam roller, left home, and went back to the office.

Workout fail, haha.

July 3, 2015

Sickening Chest Day. Work is also sickening.

AM Workout

warmup:
Superset: (run through it twice)
– slow DB side raises (3 sec at top, 3 sec negs) x 6
– Cuban presses x 8
– 1 Arm DB shrug x 20

Closegrip Bench Press: Superset each set with Blackburns (generous rests, over 2 min)

bar x 5
95 x 5
135 x 5
*put on elbow sleeves and wrist wraps*
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3

notes: Yar, 3 solid sets of triples for me. Blackburns have worked wonders for my shoulder lubrication.

Incline DB Presses (60 sec rests)

50s x 5
55s x 5
60s x 5
65s x 5
70s x 5

notes: shoulder was well-lubed, the incline presses felt smooth, FINALLY. thank you solid warmup, and thank you blackburns

flat DB press (60 sec rests)

50s x 12
60s x 10
70s x 8
80s x 6
80s x 4

notes: shoulder getting tired now, so I didn’t take it up to the 90s.

V-Bar Pushdowns (30 sec rests)

57.5 x 20
57.5 x 20
57.5 x 10

Cable Crossovers (30 sec rests, high to low)

3 plates x 15
4 plates x 15
5 plates x 15

PM Workout

The apartment complex gym was crowded, some dude was having some kind of epic, intense battle to the death in his own head for the shitty, rusty bench press machine. So I just did pec deck while I waited.

Pec Deck (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15

notes: after all this, he was STILL on bench press, so I gave up and went to do cardio. 2 min after starting cardio, he left the bench press for the pec deck. LOL. After 1 half-hearted set of pec deck, he turned around and left. But I am too stubborn to stop doing cardio once I have started it, so whatever.

post: 15 min LISS stairclimber

post-post: sat in the hot tub for 15 min

woohoo! hot tub

real sleepy now, must sleep