Tag Archive: crossovers


July 3, 2015

Sickening Chest Day. Work is also sickening.

AM Workout

warmup:
Superset: (run through it twice)
– slow DB side raises (3 sec at top, 3 sec negs) x 6
– Cuban presses x 8
– 1 Arm DB shrug x 20

Closegrip Bench Press: Superset each set with Blackburns (generous rests, over 2 min)

bar x 5
95 x 5
135 x 5
*put on elbow sleeves and wrist wraps*
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3

notes: Yar, 3 solid sets of triples for me. Blackburns have worked wonders for my shoulder lubrication.

Incline DB Presses (60 sec rests)

50s x 5
55s x 5
60s x 5
65s x 5
70s x 5

notes: shoulder was well-lubed, the incline presses felt smooth, FINALLY. thank you solid warmup, and thank you blackburns

flat DB press (60 sec rests)

50s x 12
60s x 10
70s x 8
80s x 6
80s x 4

notes: shoulder getting tired now, so I didn’t take it up to the 90s.

V-Bar Pushdowns (30 sec rests)

57.5 x 20
57.5 x 20
57.5 x 10

Cable Crossovers (30 sec rests, high to low)

3 plates x 15
4 plates x 15
5 plates x 15

PM Workout

The apartment complex gym was crowded, some dude was having some kind of epic, intense battle to the death in his own head for the shitty, rusty bench press machine. So I just did pec deck while I waited.

Pec Deck (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15

notes: after all this, he was STILL on bench press, so I gave up and went to do cardio. 2 min after starting cardio, he left the bench press for the pec deck. LOL. After 1 half-hearted set of pec deck, he turned around and left. But I am too stubborn to stop doing cardio once I have started it, so whatever.

post: 15 min LISS stairclimber

post-post: sat in the hot tub for 15 min

woohoo! hot tub

real sleepy now, must sleep

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 🙂

 

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 🙂

 

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

 

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

Cut Day 78, Chest, Tri

Went to the studio in the evening and weighed me. 276! Woot! Whooshed 5 pounds last week! This more aggressive carb cycling is agreeing with me, and hot yoga seems to agree with me as well, will have to play those out and see where it takes me.

warmup 15 min stationary bike, slowly gearing up, keeping RPMs over 80, cranking the Megadeth. Dripping sweat uncontrollably near the end!

Superset Incline DB Press & Rotator Cuff Work (bench 2 slots above flat, 60 sec rest)

70s x 12 / 15 lb DB taken through ROM 12 times per arm
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO

Superset Incline DB Fly & Incline Pushups(bench same height as prev, 60 sec rests)

30s x 10 / 10 pushups
30s x 10 / 10 pushups
30s x 10 / 10 pushups
30s x 12 / 10 pushups

notes: Weight was light so held the stretch at the bottom for a second or two. For incline pushups we played with the Smith Machine bar, moving it up or down depending on how I was doing.

Superset Decline BB Press & Cable Crossovers (60 sec rest)

135 x 15 / 100 x 12
135 x 15 / 100 x 12
135 x 15 / 80 x 12

notes: We dropped weight on the last set b/c the trainer wanted to see me get some better contractions in, straighter arms, bigger squeeze, more man cleavage.

Incline skullcrushers (45 sec rest)

60 x 15
60 x 15
60 x 15

Unfortunately, we had to cut it short so I could make it to my massage!

Met with the deep tissue guy for some trigger point work on the lymph nodes. HURT LIKE A MOTHERRRRRRFUKKKKKKK

No joke. He WHIPPED TEH SHTT out of my neck, shoulders, rhomboids, lats, IT bands, calves. My left lat was sticky, my neck was sore, my right rhomboid was tight, my IT bands were burning, I walked in with a giant list of problems and he tortured me like a nasty ep of Game of Thrones. Groaning and whining throughout, and as I type this, my left shoulder is still pretty much dead.

Good week man! 5 pounds! Let’s keep pushing forward.

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 50 – Chest and Back

I was feeling crushed this morning. Couldn’t make it to the gym. Today was feeling grim, the weight of my past works coming back to haunt me, knowing my hour of reckoning in the gym was unavoidable. A day to face down the truth – some days you dread the gym, it’s the last place you want to be, but the only place you can turn to to feel better. The poison would be the cure today.

Some music to set the tone

I was trying to work out how I was going to slip out of work to the gym and a coworker came up to me and asked if I wanted to go out for lunch.  I didn’t hesitate, I said YES, and we went out for Hot Wings.  An unexpected cheat meal.  On hi-Carb Day?  WTF, cheating on carbs with fats makes 0 sense, but there it was.  2 lbs of dusted dry rub wings, some sour cream, a Sprite.

Felt bloated and hunger dead all afternoon (it was a lot of food, actually).  Finally forced myself to nibble on a Quest in the late afternoon.  Bit the bullet and made a beeline right after work to the gym.

Gym was CROWDED.  But I deserved to scratch and claw in the pit for space.  Penance.  Gym was hot and thick with sweat.  I chose to do a hybrid of my Chest 1 and Back 1, time to hit it.

Incline DB Press(30 sec rest b/w sets)

60s x 12
60s x 12
60s x 12
60s x 12

Incline DB Fly (30 sec rest)

45s x 10
45s x 10
45s x 10
45s x 10

Cable Crossovers (trading sets with another dude, so maybe 60-75 sec rest)

120 x 12
120 x 12
120 x 12

Decline Bench Press (30 sec rest)

145 x 15
145 x 12
145 x 8
135 x 11

notes: I was getting tired as HELL.  30 sec breaks were wearing me down.  So whatevs, move on to Back!!

Bent Over BB Row (rest equals time to change weight plus 30 sec)

135 x 15
155 x 12
185 x 10
205 x 8
225 x 5

notes: That last set was crap, the reps were garbage, so I moved on to another exercise.  Keep it moving!!

Hammergrip Pulldowns (45 sec rest)

165 x 10
180 x 10
195 x 10
210 x 9
225 x 5

notes:  I went until I couldn’t control the reps any more… then I did another set, LOL.  That handle was tearing up my calluses!

Superset DB Pullovers and Seated Cable Row (60 sec rest)

75 x 12 / 135 x 15
75 x 12 / 150 x 15
75 x 7 / 165 x 10
75 x 10 / 165 x 15

notes:  During the 3rd set, I got a sweet charleyhorse in my right hamstring on the 6th pullover rep, so I tried to finished the superset but it was distracting like crazy.  After 60 sec it went away though, and was able to get in another set.

At that point it had been over an hour, so I called it and came back home.

Maybe I am hard on myself sometimes, but when you’re hungry for something, maybe sometimes it is easy to get it confused.  I thought I could fill it with junk food.  But what I really needed was iron.

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.

Chest & Tris, Cut Day 37

Feb 11 – High Fats Day / Chest, Tri

Was going to work out in the morning, was SUPPOSED to, but when I woke up… that massage session was kicking my ass!  My whole upper body was sore like crazy.  I was wrecked.  Clearly I needed that massage.  I woke up at 5 am, ate some food, tried napping on the couch… and passed out for 2 hours straight!!  dayum, good massage.

So I was going to work out at lunch at work, only to realize I had forgotten to pack any shorts at all!  What’s with me and shorts?

So I texted a friend, asked if she wanted to work out with me in the evening.  If I am going in the evening, may as well be with a friend.  We set a session for 8 PM.  Late night!

Incline Bench Press (back and forth, her to me)

135 x 12
135 x 12
135 x 12
135 x 12

notes:  barbell inclines I always find rough on my shoulder, so I kept it light and tried to keep my elbows in, and it STILL felt tough.  frig me.

Superset Incline DB Fly and Incline Pushups off the Bench (back and forth her to me)

35s x 10 & 10 pushups
35s x 10 & 10 pushups
35s x 10 & 10 pushups
35s x 10 & 4 pushups

IMG_3640

notes:  Doing the pushups, felt my left shoulder seize up on me a bit, so I said FUKKKKKK these pushups!  Had to cut a bit out of the planned workout at that point, to save my shoulder, and because the studio was closing soon.  So this isn’t my FULL Tuesday workout, just what we could fit in.

Superset Decline DB Press and midpoint Cable Fly (back and forth)

35s x 15 & 100 x 15
50s x 15 & 100 x 15
50s x 15 & 100 x 15

IMG_3656

notes:  the presses were light, but didn’t want to push the shoulder any more.  Even still, felt my left shoulder clicking on the descent, so she spotted me by pressing down on my shoulders, kept it more stable and packed.

One Arm Tricep Extensions hammergrip (no rest, back and forth arm to arm)

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

notes:  We each took one half of the cable machine and just banged these out with no rest.

Overhead Straight Bar Triceps Extension (back and forth, her to me)

100 x 15
100 x 15
110 x 15

IMG_3666

Again, a short workout, but life is hectic!  Gotta get in what you can.

Chest, Cut Day 30

Feb 4 – High Fat Day / Chest

Welcome back steak!

I felt destroyed in the morning, so no morning cardio, sorry.

I had to do my workout after work, so I took my Primer pack about 1.5 hours before. I admit, my feet were draggin, and I couldn’t bear the thought of a full gym, I just wanted to do my chit get in and out. So I went to the office gym, which I knew would be empty. But I also knew it was closing soon after work, so I had to work fast.

Took 3 caps Rocket Science about 30 min before, and was determined to put in some fast work with my last few drops of gas for the day. Bear in mind it was a full day of low carbs and high fat, so early morning right after along sleep is better for my performance.

Pumped some fast paced tunes to keep my edge and focus. LOL, pumpin the LL!

 

 

I could tell right away the cut is dragging on me hard.  All grit and gravel, digging and pushing.

Bench Press (about 45 sec rest between supersets)

95 x 12 / 15 lb DB taken through rotator cuff ROM 15 times per arm
115 x 12 / roto work
135 x 12 / roto work
155 x 12 / Widegrip Pulldowns 150 x 5
165 x 12 / 165 x 5
175 x 12 / 180 x 5
175 x 8 / 195 x 5
175 x 10 / 210 x 5
175 x 8 / 225 x 3

notes:  My performance dipped from last week.  My shoulder was sore, and my energy was low.  Wish I could say the Rocket Science was enough, but I was flying on fumes.  I get called Machine a lot in this thread, but Tin Man needs an oilcan, LOL.

Incline DB Fly (30)

30s x 10
30s x 10
30s x 10
30s x 10

notes:  Just focus on straight arms and feeling my shoulder and getting a chest stretch.

High Cable Flys (30 sec rest)

90 x 10
90 x 10
120 x 10
120 x 10
150 x 10

notes:  this office gym doesn’t have a chest machine, and I really couldn’t bear the thought of a dumbbell press right now, just didn’t feel up to pressing, so I went back to flys, and added a few sets.  They went ok, actually.

DB Pullovers (30 sec rest)

50 x 10
50 x 6
50 x 10

notes:  I felt up for more work, so I tried some pullovers.  The 50 was going to be a warmup, but then I kept fighting a massive cramp in my right hamstring, so I gave up after the 3rd set.

Post-Workout 20 min cardio elliptical, heart rate around 120-5

Then I came home, ready to crash again, eat some steak and sleep a lot.  On that cut, son!