Tag Archive: chest machine


Dec 6, 2015

 

 

Week 2 of the Strength block is well underway. Numbers are looking promising right now. This bodes well for my future plans

warmup: slow neg side raises, Cuban presses, 1 arm DB shrugs… then had to run and take a poop. thanks preworkout!!

Bench Press (2-3 min rests)

bar x 5
95 x 4
135 x 3
185 x 1
*wrist wraps on*
195 x 8 @RPE8
195 x 7 @RPE8
195 x 7 @RPE8
195 x 8 @RPE8
190 x 7 @RPE8
190 x 8 @RPE8
190 x 7 @RPE8
190 x 7 @RPE8

Overhead Press (2 min rests, strict)

bar x 5
95 x 3
*wrist wraps and elbow sleeves on*
135 x 6 @RPE8
135 x 7 @RPE8
135 x 6 @RPE8
135 x 6 @RPE8

notes: messed up on the last set. I lost tightness in my glutes and started to lean back, and ended up tweaking something in my low back. sigh

Seated Chest Press Machine (2 min rests)

190 x 7
190 x 9
190 x 7
190 x 7

post: 10 min LISS

Nov 29, 2015

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

Bench Press (1-2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
185 x 9 @RPE7
185 x 8 @RPE7
185 x 10 @RPE7
180 x 9 @RPE7
180 x 8 @RPE7
180 x 9 @RPE7

notes: as a lesson learned from my last incline bench session, I kept my wrists tight with the wraps

Overhead Press (1-2 min rests, strict)

bar x 5
95 x 4
125 x 7 @RPE7
125 x 8 @RPE7
125 x 7 @RPE7

Seated Chest Press Machine (2 min rests)

180 x 8
180 x 10
180 x 12

post: 10 min LISS

13/27 Extra Chest

 

Yay, a rest day!  Oh look, weights!  Don’t mind if I do…

 

In honour of all my fellow buff dudes trapped in fat men bodies rocking out the iron… here is a video of men in fat suits rocking out 🙂

 

I wanted some chest work that minimized leg drive, so I stayed away from the barbell.

 

DB Bench Press (2 min rest)

40s x 20

50s x 15

60s x 10

70s x 6

80s x 6

90s x 4

80s x 6

70s x 6

60s x 10

50s x 15

40s x 20

 

notes:  yes, 11 sets 🙂

 

Machine Press (60 sec rest)

150 x 12

165 x 12

180 x 10

 

Cable Crossovers (60 sec rest)

121 x 15

143 x 12

143 x 12

 

notes:  was able to get 17 sets done in about 50 min, so time for cardio!

 

post-workout cardio:  60 min Spin class

 

Cycle 2 Week 2 Chest

 

 

Bench Press and Assistance

Superset Bench Press and Over & Backs or mid row machine  (60s rest)

75 x 5 / O&Bs x 8

90 x 5 / OB8

110 x 5 / OB8

130 x 3 / Row 140 x 5

150 x 3 / 140 x 5

165 x 10 / 140 x 5

notes:  Gym was SUPER busy!  Had to wait 5 min for a Bench, but I was patient.

 

Machine Chest Press (45s rest)

150 x 8

160 x 8

170 x 8

180 x 7

notes:  feeling good, tossed in an extra set

 

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

2 plates x 6

2 plates x 8

2 plates x 8

2 plates and 2 dimes x 8

notes:  reps went up, tossed in an extra set

 

Twist Press  (30s rest)

50s x 10

50s x 10

55s x 10

55s x 7

notes:  My old friend is back, the twist press!  Dropped the rest down, tossed in another set.

 

Behind the Back Side Cable Raise (no rest, back and forth arm to arm)

15 x 12/12

20 x 12/12

20 x 12/12

Face Pulls (45s rest)

30 x 30

40 x 30

50 x 30

notes:  Brought the reps WAY up, and dropped the weight.  Felt good!

Cage Press (45s rest, explosive reps)

95 x 5

95 x 5

95 x 5

95 x 5

notes:  had to wait 5 min for it, but finally, a decent powercage!  Did real cage presses, and threw in some overhead shrugs at the end of every set just for fun, finish the traps off.

post-workout – 15 min cardio

Sunday Chest, Biceps

I had to play some catch-up!  Saturday Chest and Biceps and Sunday Rest Day got switched.  I took my gimp calves and hobbled down to the gym.  I took a scoop of Fast Fuel 30 min before I lifted up a dumbbell, and took a scoop of Fast Fuel and a scoop of ReGen during the workout, another ReGen scoop during the cardio.  They taste well together (Blue Razz and Lemon Lime) and no issues mixing, little to no residue on the sides; I didn’t need to reshake during the workout!

Oct 25 – Chest, Biceps
(3 sec negative on every rep, 45 sec b/w all sets)

Rotator Cuff warmup – 15 lb DB taken through ROM 15 times, back and forth arm to arm with no rest for 4 sets

Incline Dumbbell Press about 30 degree incline
55s x 10
55s x 10
55s x 10
55s x 10

I could feel my shoulder getting tired, so I made Inclines my first movement.  Nice and slow negative with an explosive positive, keeping the DBs from resting at the top by not bringing my hands too close together.  Got a good stretch out of it too.

Decline Press Machine
160 x 8
160 x 7
160 x 5
120 x 8

I thought a machine would be better to exhaust myself on than a barbell.  I was starting to tucker out fast on those slow negatives!  I don’t think I like this machine all that much, would rather go back to the barbell, even if it was easier on my shoulder.

Cable Fly  (lowered rest to 30 sec)
80 x 10
60 x 10
60 x 10
60 x 8

I really like this particular cable machine, so I went back to it, experimenting with the straightness of my arms and just getting a good stretch and squeeze.

Bench Press Machine
150 x 12
110 x 13
90 x 15
70 x 13

I went to use this as a finisher, and whoo boy was my chest tired!  It was very humbling actually, I feel bad having to type those weights in my log… By that point I had no gas left, and COULD NOT control the negatives for very long – right when I hit the teens I couldn’t control the descent, so the reps you see are not a result of me not being able to lift it, but me not being able to maintain a 3 second negative, or not being able to keep my lower back on the chair.  I kept dropping the weight and it kept not making a difference.  It was pure agony at that point.  So from that perspective, a good finisher!  But I already knew past 8-10 reps my slow rep energy tanks.

Preacher Curl Machine (arm rests at eye level)
100 x 8
100 x 8
120 x 8
140 x 8 DROP 100 x 8 DROP 80 x 5 DROP 60 x 6

I like this machine, having the arm rests so high up is sweet!  Part of exploring the full ROM meant bringing my arm completely straight, which can be tough for me with my bad elbows.  So slow neg bicep work is just as much about strengthening my joints as anything else.

Dumbbell Preacher Curls (one arm at a time, wrists broken)
40s x 8/8
40s x 8/8
40s x 8/8
40s x 8/8 DROP 30s x 6/7 DROP 25s x 5/5 DROP 20s x 4/7

I hope you realize for the drop sets I stayed on one arm, I didn’t keep going back and forth arm to arm, that would defeat the purpose   So, a triple drop set on the left arm, then a triple drop set on the right.  Keeping your wrists unlocked only adds to the difficulty, it means you can’t use your forearms to help as much.

Again, the toughest part of this is lowering a dumbbell with control into a straight arm with the weight pulling down on your joint.  Obviously, you can’t go heavy with that caveat, so it isn’t a weight competition.  I still think I did alright using a 40, and in the end I think I only got my arms 90-95% straight.  Even at that point, I could feel myself pass way beyond the strongest part of my bicep ROM, so that part was a success, tapping the extremes for growth.

Overhead Cable Curl
70 x 20
70 x 13
70 x 15
70 x 15 REST PAUSE for a few seconds, did another 5 reps

Another nice finisher, although I noticed that my biceps seem to have more endurance than my chest.  Food for thought.  Overhead cable curls might be my favorite finisher, not too stressful on a straight arm, given where the pull is coming from.

While doing this finisher, I got to witness an amusing battle of the sexes.  A young guy was using the 45 degree leg press.  A hot young woman in a nice outfit starts to saunter around his periphery.  He notices her, and asks, “did you want to use this machine?”  She responds, “I don’t really know HOW” (using that inflection women use when they want to be coy).  He, however, does not take the bait, and instead lamely replies, “do you want to trade in and out?”  She says no that’s ok, then finds the nearest machine to his leg press, which was a standing leg curl machine, and starts using that, sticking her (cute) butt out in his general direction the whole time.

He, however, is completely oblivious, finishes his set and walks away.  The whole time I can only chuckle to myself.  She notices me checking her butt out, and maybe derives some sense of satisfaction from that, although I was half-laughing at her.  Its fun watching hot girls get shot down in the gym!  I thought of the old guy in the cave at the end of the Indiana Jones movie… “She chose… poorly…”  In other words, she should have flirted with me, I would have spotted that gym bunny for a good hour!  Instead, she just exposed how weak her game was.

post-wo cardio
Elliptical for 30 min, if only to help loosen up my calves

And then I came home and caught up on tv.  And I was NOT disappointed!  I just watched Precious have sex with a minotaur!  That just happened, now in my brain forever.

New Toys

I had some fun stuff arrive in the mail this week!  Check it out

Fat Gripz

Fat Gripz

These are fat gripz (brand name).  You wrap them around a dumbbell or barbell to simulate a thick bar.  Holding a thicker bar makes it harder to close your hand around it (impossible actually with these, and I have big hands).  This makes holding your grip harder, so not only does it make whatever exercise you are doing harder, but it makes you work your forearms much harder.  The forearms help you maintain your grip, so this will build them up.  I thought it was a good idea, what with my forearm tendinitis, to build my forearms up a bit, put on a little size and muscle.  This will help.  so, if you see me mention these grips in an exercise, don’t be surprised if I am using a lower weight!  It is still quite hard, I promise you, just hard in a different way.

wrist straps

wrist straps

To balance out the forearm challenge, I also picked up some forearm support!  I ordered some wrist straps, I always used to borrow them in the past, but I figured I was now due.  In case I am doing an exercise with some volume, and I think my forearms will fail before the target muscle, these straps will help me keep going.  It happens – end of a work out, trying to do some stiff leg deadlifts, grip is going, so now I can keep on fighting!  They are nice and chunky too, won’t dig into my wrist.

PB2!

PB2!

And yeah, I ordered a treat, haha!  This is PB2 (pb stands for peanut butter).  Pb2 is a powdered peanut butter with very little calories (2 Tbsp are only 45 cal!!!).  So you mix the powder with some water and you get a delicious peanut butter treat!  And I tried it right away, it is DEELISHUS!  With so few calories, I mixed it with all kinds of stuff, greek yogourt, water, almond milk, unflavored protein powder, all passed with flying colours!  My fav mix is almond milk though, it creates an unstoppable creamy peanut butter that knocks you out!!  It doesn’t have the protein content of my P28 spread, but this is a great tasting treat that will slide into my macros with no difficulty!

Ok, so I also went to the gym today!

Chest & Shoulders (rest time varies)

incline fly:  (30 sec rests) warmup, 120 x 12, 8, 7

cable crossovers:  (30 sec rests)  160 x 12, 12, 12

decline bench press:  (30 sec rests) 135 x 12, 12, 12

bench press machine: (30 sec rests) 120 x 10, 10, 10, 10, 10, 10, 10

seated military press:  (minimal rest) bar x 5, 65 x 5, 85 x 5, 95 x 5, 115 x 5 (60 sec rest), 115 x 5

reverse pec deck: (10 sec rests!) 60 x 10, 10, 10, 6; 45 x 10, 10, 10

face pulls w rope: (10 sec rests!) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 8, 10

dumbbell shrugs:  (90 sec rests) 100 x 50, 50, 50

cardio elliptical 30 min

notes:  ok, this was my plan.  I wanted to try different stuff, so I pre-exhausted the chest then some declines to work on my underdeveloped lower pecs (I don’t think I can even flex them! Criminal neglect), then a pump set on the machine.  7 sets with 30 sec rest!  They can get intense (inspired by FST-7).  All that isolation and low weight pump should leave my shoulders unmolested, and ready for their own work, followed by lots of low rest high rep for the joints and little muscles (rotator cuff and rear delts).

The flys felt HEAVY.  I was surprised, and couldn’t get them done.  But when I got to the crossovers, they felt easier than ever!  Maybe my muscles had warmed up?

The bench machine was too light.  I wondered if maybe it would get really hard by set 5 or 6 (reasonable assumption with the low rest), but they stayed easy and in control.  Yay!

I hadn’t done military press off the smith machine in a while, but the smith machine was broken (still!) so I used the rack and it worked fine!  I am working to find my low-rep weight, but 115 feels kinda right, at least for now.  By minimal rest, I mean only as long as it took to slide more weight on, but with 115 I felt like I wanted a rest, so that was a good sign.

I wanted to do cable rear delt flys, but those machines were popular (I need 2 cables, and this one guy was doing front raises for about 20 min straight, I kid you not), so I used the pec deck instead.  Those felt awkward and ugly, I stopped at set 7 in disgust.  Then I took one of the cable setups for my face pulls, and not surprisingly, 5 min after I grabbed the other cable, front raise guy ran away, I guess he wanted personal space, TS buddy.  Face pulls felt good, got so tough near the end I couldn’t do all 10 reps (see that 8 rep blip!), and out of anger at messing up my perfect run, I muscled through the last set.

By the way, since I am giving credit where its due, I got the idea for the 10 by 10s (10 sets of 10 reps, with 10 second rests) from the Musclepharm website.  Thanks Musclepharm!  Those are great for low weight isolations, helps build up the joints and get the blood flowing.  They are also tough as a beast if you have never done them before!  Word to the wise, first time you try them they will burn like a mother!

I felt like my traps had gotten enough rest from my sore neck ordeal, and I wanted to see what they could do.  I have found over the years that my calves are stubborn donkeys, and they prefer super high reps; I wondered if my traps might also be stubborn donkeys.  I keep adding weight to my shrugs, and I had almost outgrown the dumbbells, but the shoulder placement with barbell shrugs just looks like it will be rough on me personally, so I needed to keep dumbbells relevant.

I decided to try super high reps as well.  3 sets of 50 reps each!  I used the wrist straps for these, this was a trap burner, not a forearm killer.  I kept the straps loose while I saw what it felt like, and it actually wasn’t too bad, my forearms could probably handle it.  But 50 reps with 2×50 lb DBs was kinda scary, right around rep 30 my mind started telling me this was insane and just to put them down!  This tells me it was a good choice though, I got through them!  They were rather intense though, not for the faint-hearted, as long as you pick a solid weight, don’t grab paperweights.

Then I did some cardio!  Overall, a pretty fantastic workout!  Felt great!

How about you?  Any good workouts today?