Tag Archive: chinups


Cut Day 24

5th Day of workouts in a row, and I am now seriously ready for an offday.

Was going to keep it light today, but get my work in.

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, 30-60 sec rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
90 x 3 / 5
100 x 2 / 5
115 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

127.5 @RPE8
127.5 @RPE8
127.5 @RPE8
127.5 @RPE8.5

notes: My mentality today on how to gauge an 8.5 was: if I have even the smallest hitch in the lift in the last rep of the set (unless I did something grossly stupid and the set needed a do-over), then I will call it an 8.5. That happened in set 4.

Front Squats (Romaleos, SBDs, minimal rest)

60 x 5
80 x 3
90 x 2
105 x 1

115 x 6 @RPE8
115 x 6 @RPE8
115 x 6 @RPE8.5

notes: OK! Ignore my poverty front squats. truthfully, I have never really done them regularly, just a few one of’s for workouts. So I just started light and worked on my grip. Plus I did regular back squats only yesterday. Whatever. It is a start

I went beltless because I know my core is one of my weak spots, so I wanted the limiting factor in my front squat to be my core. I want to use this movement to help build up my core, so it might not experience massive jumps in weight for a while until I get my weak links right. Small increments of gains.

Hex Bar Shrugs (thick grip, up and back on every rep, 60s rest)

280 x 12
280 x 12
280 x 12

notes: Lowered the rest and raised the weight from last week. It was hard, but still do-able.

Prone Leg Raises (30s rest)

25 stiff leg
25 stiff leg
20 stiff, 5 bent leg
10 stiff, 6 bent

notes: my grip was tired so I decided to do them lying on the floor. My abs got tired fast, dammit! Whatever, clearly I need more direct ab work. I blame front squats ūüėõ

Ab Crunch Machine (30s rest)

160 x 25
160 x 25
160 x 25
160 x 25

notes: I know these machines are creampuff exercises for fat guys; a dude with a big trunk could almost move the weight just through gravity, most guys could make the pad bounce with a pec flex, but whatever, I took a creampuff movement for the end of my ab work

post-workout: 15 min LISS cardio, elliptical

And that was that! 5 days in a row. I need a nap.

Cut Day 17

I will keep fiddling around with my assistance day, so I can make it what I need it to be.

I felt rather toasted from 2 nights of chitty sleep, so I lowered the volume as I went through the workout, and cut out the Farmers Walks. But I still wanted to play with the hex bar

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, 30-60 sec rest)

45 x 5 / 10 hammergrip
60 x 5 / 6 widegrip (these felt bad on the shoulder, no more of that today)
90 x 3 / 10 hammer
100 x 2 / 8 hammer
115 x 1 / 8 hammer

move to straight sets of OHP

125 x 6 @RPE8 (inc rest to 3 min)
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8.5

notes: After Set 4, I stopped. I still felt like I had a lot of pop left in me, but the bar speed was slowing down and the form was getting a bit off, so I called it.

Band Pullaparts (60 sec rest)

20, 20, 20

notes: would flex for a second at the peak contraction on each rep, and try not to lose tension. it wasn’t the strongest resistance band I had ever seen, but it was a-ite.

DB Hammer Curls (90s rest)

40s x 12
45s x 10
45s x 9.5

notes: I thought I was going to be able to work up to the 50s, but no dice. After the third set I had a good pump going in the forearms.

OK, so I wanted to keep gaining experience with the frame (and the thick handles), so I decided to shrug with it instead of a farmers walk.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

190 x 12
240 x 12
240 x 12
240 x 12

notes: never tried this before. felt good! I could def go heavier, but 240 felt pretty good so I stayed there.

And then F it! Time to go home, and see if it was the cocoa powder that was screwing me.¬† Damn you Theobromine!¬† It’s Christmas!!¬† ūüė¶

17/27 Shoulders

Thanksgiving, Shmanksgiving

Overhead Press

warm-up ‚Äď Superset¬†OHP and¬†Over & Backs¬†(minimal rest between supersets)

60 x 5 / over&backs x 8

75 x 5 / ob

90 x 5 / ob

main ‚Äď Superset¬†OHP and¬†Assisted Pullups¬†( 1-2 min rest b/w supersets, pullups assisted for 1/3 BW)

115 x 5 / 5 widegrip

130 x 3 / 5 hammergrip

145 x 8 / 5 widegrip   (used elbow sleeves)  Rep PR!!

 

notes:¬† Bar was moving well, shoulders felt healthy, let’s keep the party going!

 

Joker Sets РSuperset OHP and Assisted Pullups ( sleeves worn during press, 2-4 min rest b/w supersets, pullups assisted for 1/3 BW)

160 x 1 / 5 hammergrip

175 x 1 / 5 hammergrip  Weight PR!!

 

notes:¬† Very happy!¬† When I did 160, I hit a hitch halfway up, so I lowered it back down, and exploded back up for a clean rep.¬† I did not want to move past 160 if I couldn’t do it clean.¬† The most I had ever done before was 160, and had failed multiple times at 165, so I felt insane blowing right past 165 and going for 175, but I decided to go for it.¬† I got myself psyched up, hit that same hitch halfway up, but I had a lot of momentum both physical and mental, and the bar¬†did not truly slow down¬†or reverse direction, so I kept pushing and got it to lock out!¬† Not the cleanest rep, but I am going to take it ūüôā

 

Assistance

Bench Press  (no rest for warm ups)

warm-up РSuperset BP and Assisted Pullups  (paused all bench reps an inch above chest, Spoto Press style)

75 x 5 / 5 hammer

95 x 5 / 5

115 x 3 / 5

145 x 1 / 5

main assist   (60-90 sec rest, sleeves worn)

170 x 3

170 x 3

170 x 3

170 x 3

170 x 3

 

Superset Wide Neutral Grip Cable Rows and Hanging Knee Raises (no rest, go back and forth from one to the other)

120 x 10 / 5 raises

120 x 10 / 5 raises

120 x 10 / 5 raises

120 x 10 / 5 raises

120 x 10 / 5 raises

notes:  just wanted a good contraction and a good stretch here.  My grip was dying on me though, it started as major soreness in my calluses.  So I kept the knee raises at 5 and lowered the rest.

 

Post-workout:  self-applied myofascial release on anterior delts, long head of triceps, long head of biceps and distal insertion, lats, scalenes

notes:  saw this online, thought it might do me a lot of good so am starting to incorporate it

 

Cardio:  15 min stairmaster

 

 

magical session!  Who needs turkey when you can have this?

15/27 Shoulders

Was nervous about a heavy shoulder day after the last one 2 weeks ago was so rough, and because my shoulder hasn’t felt 100% this week, so I tried to approach today cautiously and carefully.

 

Overhead Press

warm-up ‚Äď Superset¬†OHP and Rotator Cuff Work¬†(no rest between supersets)

60 x 5 / 15 lb DB taken through ROM 15 times per arm

75 x 5 / roto

90 x 5 / roto

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

100 x 5 / 5

115 x 5 / 5

130 x 10 / 5 (sleeves on OHP)

 

Assistance

Bench Press  (no rest for warm ups)

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

75 x 5

95 x 5

115 x 3

145 x 1

main assist   (60 sec rest)

170 x 3

170 x 3

170 x 3

170 x 3

170 x 3

Assisted Chinups (assisted for 1/3 BW, varying grips, 30 sec rest)

7 widegrip

10 underhand

5 hammergrip

6 under

6 wide

 

 

was running tight on time, so I went off to do cardio

 

post-workout:  15 min LISS elliptical

Welcome to my “off” week!¬† Off is in parentheses because I still go the gym 4 or 5 times, I just go there to push pink dumbbells along the floor with my foot ūüôā

 

I pushed Monday’s workout to Tuesday, but didn’t want to push back Tuesday’s so double workout day, hooray!

 

For deload, my main lifts and my main assists hover around 50%, optional assistance can be whatever I feel like, as long as I don’t kill myself doing it.

 

AM Workout

Bench Press – Superset Bench and Rotator Cuff Work (no rest, change weights and go again, all bench reps are paused Spoto style)

75 x 5 / over&backs x 8

95 x 5 / over&backs x 8

110 x 5 / over&backs x 8

 

Fly Movement (rest 30 sec)

DB Fly 30s x 9

Cable Crossovers 85 x 10, 65 x 10

notes:  tried the DB flys, and my shoulders groaned a lot.  Obviously, that bad Shoulder workout on Thursday was no fluke, my shoulders were tweaked a bit.  Crossovers felt better, although I could see they were uneven in the mirror.

 

Overhead Press (60 sec rest)

75 x 5

75 x 5

75 x 5

 

Free Cable Widegrip Pulldowns (30 sec rest)

85 x 10

95 x 10

105 x 10

 

Closegrip Bench Press (30 sec rest)

135 x 10

135 x 10

135 x 10

 

Standing Dumbbell Curls (twisting, 30 sec rest)

30s x 10

30s x 10

30s x 10

 

Incline Rear Delt DB Fly (30 sec rest)

10s x 15

10s x 15

10s x 15

 

notes:  then went to do a full day of work.

 

After work, headed over to a different gym for some more light work.

 

PM Workout

Deadlifts (rest only enough time to change weights and go again, barefoot, double overhand, no straps, no belt)

165 x 5

205 x 5

245 x 5

 

Squats (Romaleos, no belt, 60 sec rest)

all squats were ATG with a long pause.¬† drop all the way down… stare at myself in the mirror… back up

120 x 5 narrow stance

150 x 5 narrow stance

180 x 5 medium stance

 

Assisted Chinups (30 sec rest, resistance band assistance)

7 widegrip

7 hammergrip

7 hammergrip

 

Glute-Ham Raises (30 sec rest)

12, 12, 12

 

Decided 2 workouts can take the place of cardio, and went home ūüôā

 

13/27 Shoulders

 

 

Overhead Press

warm-up ‚Äď 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 ‚Äď 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 Рsuperset 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

 

 

 

 

 

 

 

OK. Today was SUPPOSED to be a day off. But I wanted more action. *itchy* So I took a quick heaping blast of pwo and headed to the public gym. Since traps are the new abs, figured I would do traps AND abs, and some arms just because.

I was a little nervous about trap work since I had just deadlifted yesterday, but resolved just to see how it goes and be very forgiving of myself. Good thing, because that trap workout sucked BALLZ.

pull-ups (assisted for 1/3 BW, 30 sec rests, grip varied)

9 widegrip
10 underhand
8 hammergrip
5 wide
7 under
6 hammer
4 wide
6 under

notes: warmed up, and hit the lower traps a bit

dumbbell shrugs (AMRAP, generous rests – around 2 min, pull up and back, used straps)

100s x 26
100s x 21
100s x 19

notes: Just wanted to pump them out. I thought I was just getting warmed up… turns out that’s all my traps had left, as I found out when starting the next exercise.

static barbell hold (straps, rest varied, grip varied)

405 x couple of seconds… (double overhand, rested 30 sec, tried again)
405 x couple of seconds… (crossgrip, rested 60 sec and tried to shake it off)
315 x 14 seconds (crossgrip, rest 60 sec)
315 x 9 seconds (crossgrip)

notes: WTF? I guess I was more worn out than I thought. Srsly?! I deadlift that much and I can’t just hold on to it? Admittedly I can’t remember the last time I did a static hold and it was weird using straps, but FUUUUUUUCCKKKKK. I was embarrassed, and gave up.

Overhead Shrugs on Seated Press Machine (one set only)

70 x 50

notes: this felt blessedly easy. wasn’t sure how high reps would feel, so maybe I was too conservative.

Arm Finisher

OK! Forget about traps, time to run the rack! Do 10 sets of curls, working your way up in DBs, then 10 sets of seated 2H extensions, working your way up with the DBs. Time to be a GIANT ARSEHOLE and put your hands on every dumbbell in a crowded public gym, hahaha.

(rest only as long as it takes to go find the DB and bring the last one back)

curls: 10s x 10, 15s x 9, 20s x 8, 25s x 7, 30s x 6, 35s x 5, 40s x 4, 45s x 3, 50s x 2, 55s x 1
extensions: 55 x 10, 60 x 9, 65 x 8, 70 x 7, 75 x 6, 80 x 5, 85 x 4, 90 x 3, 95 x 2, 100 x 1
curls: 10s x 10, 15s x 9, 20s x 8, 25s x 7, 30s x 6, 35s x 5, 40s x 4, 45s x 3, 50s x 2, 55s x 1
extensions: 55 x 10, 60 x 9, 65 x 8, 70 x 7, 75 x 6, 80 x 5, 85 x 4, 90 x 3, 95 x 2, 100 x 1

This turned into some unexpected extra trap work b/c of the constant loaded carries I was doing back and forth across the gym with the DBs to my seat and back for the extensions. Basically I was supersetting suitcase carries, LOL.

After 2 rounds of this, I felt like I was using too much English on the heavy curls and was taking too long to gather the testes to clean the weight up to my shoulder for the extensions, plus ppl were giving me dirty looks, so 3rd round I played with the baby DBs for the curls and used the tricep machine.

curls: 5s x 10, 7.5s x 9, 10s x 8, 12.5s x 7, 15s x 6, 17.5s x 5, 20s x 4, 22.5s x 3, 25s x 2, 30s x 1
pushdown machine: 10 x 10, 20 x 9, 30 x 8, 40 x 7, 50 x 6, 60 x 5, 70 x 4, 80 x 3, 90 x 2, 100 x 1

notes: even with no rest, the bicep curls in rd 3 were too easy. even though control was tight and got a good squeeze, felt too easy. tricep machine had a much faster turnaround, but could have gone heavier.

Roman Chair Straight Leg Raises (30 sec rest)

10, 10, 10, 10, 10

post-workout 20 min LISS on elliptical

I was destroyed after this! Grabbed a burger in the food court (its carb day again!) and headed home to take a much deserved nap. OK… NOW I feel like I need a rest day, hahaha.

7/27 Deload Back

Just cruising, being chill.¬† staying active, nothing too strenuous, some light iron then some bodyweight.¬† hope I don’t get used to this, LOL.¬† that first day back is gonna be murder!

 

Deadlifts (all barefoot, no straps)

(double overhand, traded sets with a partner)

155 x 5

195 x 5

235 x 5

 

Assistance

Squats (Romaleos on, narrowstance, ATG, traded sets)

115 x 5

115 x 5

115 x 5

Assisted Chinups (varied grip, traded sets)

8 wide

11 underhand

9 hammer

Hyperextensions (traded sets)

15

15

15

Roman Chair Leg Raises (traded sets)

10, 10, 10

7/27 Deload Chest

Man, I miss caffeine!  Needed to stay occupied today.

Went for a Spin class, did that for an hour.  Not much to say, stand-in teacher today, did not like her.  Bad cues.

After Spin, decided to do some more.¬† Please remember, it’s Deload week, so no heavy sets, just light stuff, stay active but no strain.

Pre-Workout:  60 min Spin

Bench Press

Superset Bench and Rotator Cuff Work (no rest between supersets)

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

85 x 5 / o&b

105 x 5 / o&b

 

Assistance

Cable Crossovers (30 sec rest)

77 x 10

77 x 10

77 x 10

Overhead Press (30 sec rest)

55 x 5

55 x 5

55 x 5

Assisted Pullups (assisted for 1/3 BW, 30 sec rest, alternating grips)

8 Widegrip

10 Underhand grip

6 Hammergrip

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 12

115 x 12

Preacher Curl Machine (30 sec rest)

50 x 15

50 x 15

50 x 15

Pull Aparts (heavy resistance band, 20 sec rest only, 1 sec hold at peak contraction, constant tension)

15, 12, 12

4/27 Chest

pre-workout:  Defranco Agile 8

Bench Press

warm-up ‚Äď Superset Bench and Rotator Cuff Work¬†(no rest between supersets)

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

85 x 5 / o&b

105 x 5 / o&b

main ‚Äď Superset Bench and Assisted Chin-ups (2-3 min rest b/w sets,¬†chinup assisted for 1/3 BW,¬†hammergrip)

115 x 5 / 5 chin-ups

130 x 5 / 5 chin-ups

150 x 10 / 5 chin-ups

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 8

65 x 8

notes:¬† my shoulders felt fried!¬† I think the massage session yesterday wore me out because I couldn’t get through these light sets.

One Arm DB Row (30 sec rest)

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

notes:  this guy saw me rowing the 80s, so he grabbed the 85s, but it sounded like he was having a heart attack as he did them, and he had to roll the DB back to the rack by pushing it with his feet.  Not impressed.

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 8

notes:¬† Just couldn’t keep up!

Cable Curls (30 sec rest)

70 x 15

80 x 15

90 x 15

Reverse Pec Deck (20 sec rest)

45 x 15

45 x 15

45 x 15

notes:  sped it up a bit to get it done and go home.