Tag Archive: chest dips

Feb 15, 2015

Went down to the commercial gym with a lady friend for some deadlifts and squats. We could only carve out enough room for 1 bar and one patch of gym all to ourselves, so we took turns. I picked a weight that was appropriate for working sets for her, and I just banged out whatever reps I felt like.

Deadlifts (no shoes, rest equalled taking turns)

155 x 19
155 x 16
155 x 18
155 x 17
155 x 18
155 x 12

by then I had hit 100 reps and was out of breath, and my lady friend had just done 6 working sets, and wanted to stop badly. so we called it there. Does that count as cardio?

High Bar Squats (took turns, Romaleos)

135 x 6 (warmup)
135 x 10
135 x 9
135 x 10

notes: I could have done more, but she was reeeeeally ready to do something else, haha

Superset: Chest Dips & 1 Arm DB Press (took turns on the stations)

6 dips / 50 x 10 per arm
6 dips / 50 x 8 per arm
6 dips / 50 x 8 per arm
6 dips / 50 x 8 per arm

And that was that.

I just want to take the time to congratulate my lady friend for repping out 155 DLs pretty hard. Her form was spot-on, and an Asian dude beside us was mirin her DLs hard.  Total props!

Deplete Day / Chest and Tris

Diet tweaked, prepare to have your minds blown out your arseholes.

Went into the gym for a noontime workout.  OMG the cheesecake and beefcake (for the ladies) on display today!  Amazing.  Holla back yung’n whoowhoo!!!  Gym was so crowded though, couldn’t reliably do supersets, so I dropped the rest times here and there and just did straight sets.

Superset Incline DB Press & DB Rotator Cuff Work (60 sec rest)

65s x 12 / 15 lb DB taken through rotator cuff ROM, 15 times per arm
65s x 12 / ROTO
65s x 12 / ROTO
65s x 12 / ROTO

notes:  The first set felt rather painful on the shoulder, so I increased the rest and did some extra rotator cuff warmup.  Found the sweet spot for how I bring the weight down during the negatives, and the 2nd sets onwards felt much better.

Incline DB Fly (30 sec rest, arms slight bend only)

40s x 10
40s x 10
40s x 10
40s x 10

notes:  Went a little lighter and would hold at the bottom of the rep for a second or two, getting that good stretch in.

Decline Bench (30 sec rest)

135 x 15
135 x 13
135 x 10

notes:  30 second rests really did me in on this one!

Cable Crossovers (mid-height, 45 sec rest)

121 x 12
143 x 12
165 x 10

notes:  These were feeling pretty good on this machine, arms slight bend only (couldn’t go full straight, the anchors were too close together behind me)

Assisted Chest Dips (30 sec rest)

15, 12, 10, 9, 7

notes:  Just a bunch of sets, low rest, finish the chest off.

Incline Skullcrushers (bench one rung above flat, 45 sec rest)

60 x 15
60 x 12
60 x 13

notes:  Salt N Pepa Push It playing on the video screen during these sets, AWWW YEAHHHH.  Decent motivation, lol

One Arm Tri Extensions (palm down, no rest, back and forth arm to arm)

61 x 6/12
50 x 8/11
39 x 12/14

notes:  I normally do these hammergrip, these felt TOUGH AS CHIT.  Had to keep dropping the weight.

Overhead Tricep Extensions (straight bar, 45 sec rest)

105 x 15
116 x 14
116 x 10

notes:  weights are weird cause of kilo measurements on the plates, LOL

post-workout 30 min elliptical

And then back home!  easy-peasy.

Cut Day 44 – Chest, Triceps

Got to the gym for the 6AM open to get in some lifts before work.

Superset Incline DB Press and Rotator Cuff Warmup (incline set at less than 45 degrees, 45 sec rest after each superset)

60s x 12 / 15 lb DB taken through Rotator Cuff ROM 15 times per arm
60s x 12 / roto work
60s x 12 / roto work
60s x 12 / roto work

notes:  right away there was a lot of groaning and grinding in my left shoulder.  60 lb DBs were going to be a warmup, but I kept it at this, and shortened my ROM a bit, avoiding the bottom of the range while I warmed the shoulder up.  Would rather not stop an inch above my chest, but it is what it is.

Incline DB Fly and Incline Pushups (45 sec rest)

40s x 10 / 10 pushups
40s x 10 / 10 pushups
40s x 10 / 10 pushups
40s x 10 / 10 pushups

notes:  To see how my shoulder was doing, I used the Smith Machine for the pushups, so I increase or decrease the incline as I wished.  I ended up starting at waist level, and dropped it a rung every set.  By then, my shoulder felt better.

Superset Decline BB Press and Mid-Cable Flys (45 sec rest)

135 x 15 / 100 x 12
135 x 15 / 100 x 12
135 x 15 / 100 x 12

notes:  By this point my shoulder was all good, so I was able to touch bar to chest, and get both a good stretch and good squeeze on the flys.

Assisted Chest Dips (assist for 45% BW, 30 sec rest)

10, 7, 7, 9, 8

notes:  I horribad at chest dips, but I wanted to give my shoulders lots of work now that they were warmed up.

Incline Skullcrushers (incline set at less than 45 degrees, 45 sec rest)

60 x 15
60 x 12
60 x 10

notes:  Felt weak as shtttt doing these, dammit.

One Arm Hammergrip Cable Extension (0 rest, back and forth arm to arm)

50 x 12/12
50 x 12/12
50 x 12/12

notes:  Made sure to get some good ROM here, full stretch until forearm touches bicep, full contraction to straight arm

Overhead Straight Bar Extension (45 sec rest)

100 x 15
110 x 12
110 x 11

notes:  still felt weak.

post-work cardio  20 min elliptical.  then a quick shower and walked 10 min to work.

Workout was meh, far from my strongest.

Workouts are generally like this for me:  carefully monitor my rest times, try and get in full ROM on at least one movement if not all, supersets are fun.