Tag Archive: burn sets


2/27 Shoulders

(varying short rest, my partners set was my rest, vice versa)

Worked out with a partner today!  Again!  So no supersets, we just traded back and forth.

Overhead Press

warm-up

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

65 x 5

80 x 5

main

90 x 3

105 x 3

115 x 8

IMG_4740

notes:  Some imbalance in my shoulder, and my core was going, so had to call it at 8 reps.

 

Assistance

Bench Press

85 x 10

85 x 10

85 x 10

85 x 10

85 x 10

Assisted Chinups (assisted for about 1/3 BW, grip varied)

10 widegrip

10 underhand grio

10 hammergrip

7 wide

8 under

Skullcrusher Burn Set (a bunch of reps to your nose, a bunch to your forehead, then a bunch behind your head)

60 x 15 nose, 15 forehead, 3 behind head

60 x 10 nose, 10 forehead, 5 behind head

notes:  60 was heavy for doing up to 45 reps, haha!  But its all we could find.

 

We only had an hour and it was tight, so we were totally out of time and had to call it by then.

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2/27 Chest

(varying short rest, my partners set was my rest, vice versa)

Worked out with a partner today!  so no supersets, we just traded back and forth.

Bench Press

warm-up

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

85 x 5 / o&b

100 x 5 / o&b

main

120 x 3

135 x 3

155 x 10

joker sets

165 x 3

175 x 2

notes:  joker sets are just a term for keeping the strength workout going if you are feeling good and having good lifts.  just keep upping the weight until you feel like stopping

 

Assistance

Overhead Press

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

One Arm DB Row

100 x 10/10

100 x 10/10

100 x 10/10

100 x 10/10

100 x 10/10

Superset Tricep Pressdowns & DB Curls  (4 sec squeeze at peak for each pressdown rep)

90 x 10 / 40s x 12

100 x 10 / 40s x 12

110 x 10 / 40s x 12

Pressdown Burn Set (do not stop until you hit the reps, take a few seconds here and there to catch your breath as needed)

110 x 50

Cable Curl Burn Set

70 x 50

 

Cycle 1 Week 1 Chest

I wanted a gym with a basic power rack that I could do cage presses in. The one that I knew of would most likely be crowded as hell. So I took a gamble on a well-equipped office gym on the other side of town for the company I work for. I knew they had good squat racks, I had hoped one of them would let me do the presses I wanted. Sadly, when I got there the squat racks they had were too “short” long before I could extend my arms the surface would change and not be smooth. So I had to improvise this time. Next time I will just go to the crowded commercial gym. At least this one was quiet.

Bench Press and Chest and Shoulder Assistance

Superset Bench Press with Rotator Cuff Work or Lat Pulldowns (1-2 min rest)

75 x 5 / over and backs with the band x 8
90 x 5 / O&B x 8
110 x 5 / O&B x 8
115 x 5 / widegrip pulldowns 150 x 5
135 x 5 / pulls 150 x 5
155 x 10 / pulls 150 x 5

notes: My shoulder and poor technique held me up big time when I retested my 1RM, so no shame in starting WAY too light. That is the 5/3/1 way. I focused today on my form – on properly harnessing my leg drive, keeping my whole body tense. I like to do roto work during the warmup, and pairing it with lat work on the working sets – it helps me remember to engage my back.

Decline DB press (hold flex at top for 1 second, 30-45 sec rest)

40s x 8
50s x 8
50s x 8
50s x 8

notes: hard to get the flex right without accidentally bringing it up too high over my chest and losing the pec tension. Was working on my form a lot, trying to squeeze.

Smith Machine Incline Press (constant tension reps, 45 sec rest)

120 + bar x 6
120 x 6
130 x 6
140 x 6

notes: Had to wait like 5 min while a guy did seated presses on the only smith machine.

Incline Pushups on Smith Machine (started low, moved up rungs for total of 3 micro sets each set, 45 sec rest between sets)

10/10/10
10/10/10

notes: These didn’t feel great on my shoulder, but it was a-ight.

Seated Strict DB Side Raises (approx. 30 sec rest)

10s x 10
20s x 12
20s x 12
20s x 12

notes: Each time I picked up the weights I could see veins popping in my arms! I had hit the swole portion of my workout.

Seated Military Press (30-45 sec rest)

45 x 5
65 x 5
90 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

notes: This is what I did instead of cage press. Ugh. My shoulders were TIRED. And racking it hurt like a bitch, awkwardness. Did not enjoy.

Incline Bench Rear Delt Fly (hang and swing motion, one set with drops and RPs)

25s x15 RP x15 RP x15 RP x15 DROP 15s x15 RP x10 RP x5 DROP 10s x 10

notes: complicated enough?? hang and swing if you recall means you do a regular rep, but you go heavy and only ROM it 6-8 inches. OMG these burned!!!! Just as an indicator, I was supposed to do 60 STRAIGHT hang and swing reps, but it hurt so bad I had to Rest Pause all the time. I was groaning and whining! One long rest-pause drop set of hell. Destroyer set. Finisher.

The goal since I fell so short was to do 60 straight reps, dropset to 30 more reps then dropset to 10 more reps. Instead I had to take like 5 breaks.

I was toasted and time had really gotten away on me, so I had to cut out cardio and just come home.

I had a nice swole going on in this workout! Chest was pumped a bit, arms were poppin veins. Rear Delts felt swole after that destroyer set.

Saturday Spin and Arms

Today, I had 2 friends that wanted to work out with me.  One wanted to do cardio, one wanted to do an arm workout.  One was male, one was female.  Think you can attach the person to the workout?  Think again.

 

My male friend, he loves Spin class.  I love Spin too, to be honest.  So we went to Spin in the morning.  Not much to talk about there, wasn’t feeling it.  The Spin instructor talked WAY too much, just blah blah blah for a straight hour.  Hard to clear my head (which is one thing I love about weightlifting).

 

My female friend… SHE wanted to train arms.  This was an idea I could get behind!  I broke from my usual routine, and borrowed a workout from Musclepharm:  their Arm routine from Phase 2 of their Get Swole program, or w/e it’s called.  We were gonna get a PUMP!

 

I figured it would be fun to take pictures of a girl doing an arm workout; more fun to look at than me doing arms.  So the log is what I did, the pix are what she did.  On with the show!

Oct 5 Noontime Arms (sets traded back and forth b/w me and her)

 

A.  Giant Set x 5 :
Dumbbell Preacher Curls – 5 full reps, 5 half reps

IMG_2918

EZ Bar Curls – 5 full reps, 5 half reps

IMG_2920

Reverse Preacher Curls – 5 full reps, 5 half reps

IMG_2922

Bicep Curl Machine  – 30 reps

 

I.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
II.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
III. 40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
IV.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
V.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30

notes:  could have gone heavier, but hard to know when to up the weight when you know it’s part of a giant set, and you still have a 30 rep burn set at the end.  It was a good giant set for me though, because it took my shoulder crap out of the equation.  And it was fun for the pump, those half reps for squeezing that peak!  The curl machine was a good one, separate arms with separate weight stacks (30 lbs each arm), and the platforms were above your head, so it was like an overhead cable curl.

B.  Close Grip Bench Press – Smith Machine
2 Fake Plates (35s) and 2 quarter plates x 15
2 Plates and 2 Fake Plates x 10
2 Plates and 2 Fake Plates x 9
2 Plates and 2 Fake Plates x 9
4 Plates x 5

IMG_2925

notes:  We wanted the regular bench, but there was a giant posse of about 7 dudes high fiving each other and living on both flat benches, so we decided to do the Smith Machine.  Extra plus with the safety of the Smith Machine, we went suicide grip and worked the triceps even more directly

C.  Rope Pushdown:  20 reps then 20 half reps
40 x 20/20
40 x 20/30 x 20
40 x 20/30 x 20
40 x 20/30 x 20

notes:  this cable feed was extra sticky, 40 pounds on this is like 80 pounds on a regular machine lol.  So no PRs on this bastard cable machine.

D.  Bench Dips: 15, 15, 15, 15, 15 (she bent her knees, I went straight leg)

everyone loves bench dips!

everyone loves bench dips!

 

E.  Straight Bar Pushdowns:  20 full reps, 20 half reps

IMG_2935

 

100 x 40 full reps
110 x 13/8
90 x 20/7 DROP 70 x 13 half reps
70 x 20/20

notes:  started out easy but we went back and forth between us, so I got tired FAST, lol.  Weight kept dropping like a rock just to hit those reps.

Then we both had to split.  Overall, not bad workout, I could have gone for a little more volume though, just more heavy pushing and less pumping, more of those closegrip presses I think.

Chest, Shoulders, Arms

It was a double gym session kinda day.

I had a session in the afternoon, but I woke up in the morning, thought OH MAN do I have to go to work???  And so I HAD to go to the gym in the morning ALSO, just to clear my head and give me a “buffer of sanity” to help me through the work day.  When in doubt, just lift.

AM Chest and Shoulders

Bench Press (60 sec rest)  115 x 5, 135 x 5, 185 x 5, 5, 0, 5

flat db press (60 sec rest b/w lighter sets, 120 sec rest b/w heavier sets)  110 x 21, 130 x 15, 150 x 10, 170 x 6, 190 x 4, 170 x 6, 150 x 10, 130 x 12, 110 x 15

cable crossovers:  (rest-pause sets)  120 x 32, 8 (2 min rest) 120 x 27, 13

lat raise machine (30 sec rest) 60 x 8, 8, 8, 8, 8, 8, 8, 8

reverse cable fly (10 sec rest!)  33 x 10, 10, 10, 10, 10, 10, 7;  8 pounds (haha!) x 10, 10, 10

face pulls (10 sec rest!) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

upright rows (30 sec rest) 135 x 12, 12, 12, 9

notes:  On the 5th set of bench press, I had a “false start”, went for the first rep and almost dropped it on myself.  So I racked it, waited 30 seconds, then went again.  I really need to up my bench press, it is just not up to snuff.

dumbbell presses went really well!  I didn’t get to bust out the 100 lb dumbbells yet, but I did use the 95 lb dumbbells, and those were pretty fun.  9 sets of those, just kept hittin those fibres.  For the last 2 light sets, I just repped them out, double time.  Just burn it out.

Then 2 burn sets of the crossovers, do as many as I can, rest a few seconds, do more.

Then light shoulder work, just low weight, low rest, lots of sets.  8 sets of 8 of the side raises, 10 sets of 10 of the rear delt flys and face pulls.  Those rear delt flys were BRUTAL!  By the end I could barely do the lowest setting, which was 8 pounds, LOL.  They were just fried.

After work, I headed down to the studio for an appt with the trainer!  We agreed on arms!  It was a chance to bust out my fat gripz and test out their forearm-shredding abilities!

Friday night Arms

warmup:  25 min cardio on the elliptical, 25 degree incline, variable resistance

superset bench dips & “fat” cable curls (60 sec rest) 12, 12, 12 & 80 x 12, 110 x 12, 12

IMG_2400

IMG_2401

superset closegrip smith machine & fat preacher curls:  (60 sec rest) 90+bar x 12, 12, 12 & 35 x 12, 12, 40 x 12

suicide grip isolates the triceps

suicide grip isolates the triceps

friar tuck aint got nothin on this fat preacher!

friar tuck ain’t got nothin on this fat preacher!

superset overhead rope extension & fat incline hammer curls (60 sec rest)  70 x 15, 90 x 15, 110 x 15 & 70 x 10, 10, 12

unimpressed face

unimpressed face

damn these are hard face

damn these are hard face

superset straight bar pressdown & reverse cable curl (60 sec rest)  150 x 15, 15, 15 & 80 x 12, 90 x 12, 100 x 12

IMG_2413

IMG_2416

fat reversegrip triceps extension DROPSET 110 x 12, 90 x 12, 70 x 20ish, 60 x 20ish

fat cable curl DROPSET 110 x 12, 90 x 12, 70 x 9, 60 x 9

notes:  the thick bar grips really made the workout feel different!  the hammer curls especially were tough.  My tendonitis started to bark a little bit on the cable curl dropset.  Awesome workout!  Suns out, guns out!

photobomb'd!

photobomb’d!

How about you?  Any good workouts?