Tag Archive: bulldozer


15/27 Chest

Bringing the volume down on the arm work, at least those sets that tax my shoulder, while it gets over some recent soreness (keeping my shoulder work restricted to the essentials)

 

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

75 x 5 / over & backs w/ resistance band x 8

95 x 5 / o&b

115 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

125 x 5 / 115 x 5

145 x 5 / 115 x 5

160 x 10 / 115 x 5  (used elbow sleeves)

 

Assistance

Overhead Press  – superset with pulldowns (no rest for warm ups)

warm-up

60 x 5 / 115 x 5

75 x 5 / 115 x 5

90 x 3 / 115 x 5

115 x 1 / 115 x 5

 

main assist (90 sec rest)

135 x 3 / 115 x 10

135 x 3 / 115 x 10

135 x 3 / 115 x 10

135 x 3 / 115 x 10

135 x 3 / 115 x 10

 

 

Optional Assistance:  Arms

rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

V-Bar Pushdowns (35 rep goal)

77.5 x 15

REST

x 9

REST

x 6

REST

x 5

 

Dumbbell Hammer Curls (35 rep goal)

45s x 15

REST

x 9

REST

x 7

REST

x 4

 

Rear Delt Cable Fly (30 sec rest)

15 x 15

15 x 15

15 x 10 (was distracted by a coworker)

 

Cardio:  LISS elliptical, 15 min

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13/27 Shoulders

 

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

60 x 5 / over & backs w/ resistance band x 8

75 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Assisted Widegrip Pullups (assisted for 1/3 BW, 1-2 min rest b/w sets)

110 x 5 / 5

125 x 3 / 5

140 x 4 / 5

notes:  125 felt surprisingly heavy, and just couldn’t get it going on the AMRAP set.

 

Assistance

Bench Press  (no rest for warm ups)

warm-up – superset with pullups (paused all reps an inch above chest, Spoto Press style)

75 x 5 / 5

95 x 5 / 5

110 x 5 / 5

main assist – superset with pullups  (90 sec rest)

150 x 5 / 5

150 x 5 / 5

150 x 5 / 5

150 x 5 / 5

150 x 5 / 5

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

160 x 8

REST

x 7

REST

x 5

REST

x 5

REST

x 3

notes:  Failed to hit 30!  will keep weight for next time.

 

Straight Bar Pushdowns (35 rep goal)

60 x 35

rested a few minutes, upped the weight

90 x 35

 

notes  ok… way too light, but I moved on anyways.

 

Dumbbell Curls (35 rep goal)

40s x 10

REST

x 8

REST

x 7

REST

x 7.5 (it was a failed rep)

REST

x 3

 

notes:  good weight!

 

Bicep Machine Curls (35 rep goal)

60 x 20

REST

60 x 10

REST

60 x 5

notes:  way too light, but I got a good ROM, it felt good

 

Optional Abs

Straight Leg Raises (roman chair, 30 sec rest)

10, 6, 10, 10, 10

 

post-workout:  10 min elliptical

 

 

 

 

 

12/27 Shoulders

 

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

60 x 5 / over & backs w/ resistance band x 8

75 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

100 x 3 / 125 x 5

115 x 3 / 125 x 5 (sleeves)

130 x 10 / 125 x 5 (sleeves) – Rep PR!!

notes:  Yay!  Another PR!  Love racking those up 🙂  My OHP has improved greatly, and my shoulders are picking up some definition a bit.

 

Assistance

Bench Press  (no rest for warm ups)

warm-up

75 x 5

95 x 5

110 x 5

main assist  (60 sec rest)

150 x 5

150 x 5

150 x 5

150 x 5

150 x 5

notes:  another guy was using the cable pulldowns, so I just stuck to bench press.

 

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

155 x 12

REST

x 6

REST

x 6

REST

x 4

REST

x 2

notes:  Hitting the right weight for these!  It was tough, but rewarding.

 

V-Bar Pushdowns (35 rep goal)

67.5 x 22

REST

x 9

REST

x 4

notes:  still too light!

 

Dumbbell Curls (35 rep goal)

35s x 16

REST

x 11

REST

x 6

REST

x 2

 

Hammer Cable Curls (with rope attach, 35 rep goal)

57.5 x 10

REST

x 8

REST

x 7

REST

x 6

REST

x 4

notes:  good weight on this one!

 

post-workout:  10 min elliptical

11/27 Shoulders

 

 

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

60 x 5 / over & backs w/ resistance band x 8

75 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

95 x 5 / 115 x 5

110 x 5 / 115 x 5

125 x 9 / 115 x 5

notes:  So close to a rep PR, but the 9th rep had a big hitch, so I stopped.

 

Assistance

Bench Press  (no rest for warm ups)

warm-up – Superset Bench and Pulldowns

75 x 5 / 115 x 5

95 x 5 / 115 x 5

110 x 5 / 115 x 5

main assist – Superset Bench and Pulldowns  (60 sec rest)

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

150 x 5 / 115 x 10

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

150 x 13

REST

x 8

REST

x 5

REST

x 4

notes:  That last rep was ugly.  Probably should have saved it for one more mini-set, but a mini-set of 1 rep sounded lame.

 

V-Bar Pushdowns (35 rep goal)

57.5 x 23

REST

x 12

notes:  too light.

 

Dumbbell Curls (35 rep goal)

30 x 20

REST

x 10

REST

x 5

 

Hammer Cable Curls (with rope attach, 35 rep goal)

52.5 x 11

REST

x 9

REST

x 8

REST

x 7

 

notes:  The rep distribution was a little closer to what I want, but still need to up the weights.

11/27 Chest

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

75 x 5 / over & backs w/ resistance band x 8

95 x 5 / o&b

110 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

120 x 5 / 115 x 5

140 x 5 / 115 x 5

155 x 10 / 115 x 5

notes:  cable station was busy  had to share a lot.

 

Assistance

Overhead Press  (no rest for warm ups)

warm-up

60 x 5

75 x 5

85 x 5

main assist (90 sec rest)

115 x 5

115 x 5

115 x 5

115 x 5

115 x 5

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

185 x 3…

This was too heavy!  I realized my push was fried, so I dropped the weight a lot.

135 x 14

REST

x 8

REST

x 8

notes:  Too light.

Rope Pushdowns (35 rep goal)

52.5 x 14

REST

x 12

REST

x 9

 

Dumbbell Curls (35 rep goal)

25 x 22

REST

x 13

 

Cable Curls (with v-bar attach, 35 rep goal)

47.5 x 10

REST

x 12

REST

x 10

REST

x 3

 

notes:  I was being too conservative with the weights for this arm workout, I might have been wondering how the rest-pause would hit me, but I did fine.  Will go do it again in a few days and up the weights.  Had a good pump though.

chest and triceps warmup

So, with the horrible sickness well behind me, it was time to get back to the weights.

 

Things weren’t perfect, I had some soreness in my injured shoulder from experimenting with pushups recently, I had a sore sternum from an aggressive “supported fish” in Yoga, and I hadn’t been up this early in months.  But no workout is perfect when it hasn’t started yet.  Good workouts are only measured after, not before.

 

I was at the gym at 6 am, nice and early.  I did 10 min of warmup on the elliptical, then was ready for some chest and triceps.  I wasn’t going to go super heavy with the weights, but I wanted to play with the routine a bit.

 

DB chest press (2 min rest between sets):  40×21, 50×15, 60×12, 70×10, 80×5, 70×8, 60×10, 50×15, 40×20

pec deck, 90 lbs – 18 reps, 30 sec rest, 12, 30 sec, 10

2 Hand DB extension, 60 lbs – 15 reps, 30 sec, 10, 30 sec, 5

bench dips:  10, 10, 10

core work:  Superman 30 sec, extended side plank 30 sec, extended plank 30 sec, extended side plank 30 sec

Superman, side plank, plank, side plank

cardio elliptical trainer 20 min

 

notes:  The dumbbell presses were fun.  I just kept going up by 10 pounds on the dumbbells each time, then when I felt like I reached the top, I climbed back down the ladder, 10 pounds at a time.  I can tell already I will feel it in my chest tomorrow.  The 6 am was hitting me hard during these sets, I was burping up my morning fish oil, HAHA.

fun with dumbbells at 6 am

Pec deck was light, but the goal was the limited rest pause style where you pick a rep range and give yourself so many sets to achieve it, ie. do as many as you can, rest 30 sec, do more, rest, continue.  So I picked a light weight just to get used to the feeling again.

Same deal with the extensions, I had given myself 7 sets to hit 30 reps, and it only took 3.  So today was kind of a warmup, a preview of things to come.

I had gas left in my triceps, so I did some bench dips.  But then I looked in the mirror and saw my stomach from the side, and got sad, HAHA.  *cries*

not me, thankfully. but the real mirror view was not flattering

When it was time for the core work, I felt exhausted.  It was going to be a constant rotation, supermans to side planks to planks, etc.  But during my first side plank, I was so shaky and beat up I collapsed, haha.  So during the second “rotation”, I stayed on my elbows instead of up on my hands.  The tank was clearly out of gas by that point, but I still think my core needs some serious work.

this was me. except I didnt stay up that long, and I have a gut.

Core was a bust so I decided to finish myself off on the elliptical.  I did 3 min of moderate speed, then 1 minute of all out speed.  Repeat.  I did this for 20 min, then showered up and headed to work.

 

It’s fun to be back in the gym for a full on workout!  Next time I have to remember to use some real weight 😉