Tag Archive: decline press


 

 

Went to the trainers after work for some Bench Press!

 

Bench Press and Assistance

Superset Bench Press and Over&Backs or Widegrip Pulldowns  (45-60s rest)

75 x 5 / O&B x 8

90 x 5 / OB 8

110 x 5 / OB 8

120 x 5 / widegrip pulldowns 140 x 5

140 x 5 / 150 x 5

155 x 10 / 160 x 5

IMG_4349

notes:  Going good!  Keep practicing that form.  A PR was not numerically possible with this weight and this rep range, so it was just a week to build confidence and form.

Decline DB Press (flex 2 seconds at the top, 45 sec rest)

65s x 8

65s x 8

65s x 8

65s x 8

 

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

2 plates x 6

2 plates and 2 quarter plates x 6

2 plates and 2 quarter plates x 6

IMG_4354

notes:  Running low on time so we had to start trimming.

Superset DB RD Flys and Face Pulls (back and forth no rest one exercise to the other, hold squeeze for 2 seconds on Face Pulls)

15s x 20 / 60 x 12

15s x 20 / 60 x 12

15s x 20 / 60 x 12

IMG_4355

IMG_4360

And we were out of time so I went off for a therapeutic massage!  And that’s another day done 🙂

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Cycle 1 Week 3 Chest

Chest and Assistance Work

Had to rush the office gym early today!  Get in get out early so I can get back to work.  Busy day!

Superset Bench Press & Over + Backs w/ Resistance Band, OR Widegrip Pulldowns  (60 sec rest or so b/w supersets)

75 x 5 / 8 O&Bs

90 x 5 / 8 OB

110 x 5 / 8 OB

135 x 5 / wide pulldowns 85 x 5

155 x 3 / 105 x 5

170 x 10 / 125 x 5

notes:  slowly building the bench press back up, with better form.  even if it makes me seem less cool to my coworkers who are benching more than me, I will get better and stronger eventually!

Decline DB Press (flex for 2 sec at the top, slight decline, 45 sec rest)

60 x 8

60 x 8

60 x 8

60 x 8

notes:  easy sets!

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

bar x 5

2 plates x 6

2 plates and 2 quarter plates x 6

2 plates and 2 quarter plates x 5

2 plates and 2 quarter plates x 6

2 plates and 2 quarter plates x 6

notes:  tough sets!

Incline DB Rear Delt Fly (45 sec rest)

15s x 15

15s x 15

15s x 20

Face Pulls (2 second hold at peak contraction, 45 sec rest)

47.5 x 12

42.5 x 12

42.5 x 12

notes:  the 2 second hold made these really tough!  loved them!

Cage Press (smith machine, 30 sec rest)

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

notes:  threw my head forward on each rep, and really squeezed my traps at the top.  crush them to dust!

Cycle 1 Week 2 Chest

Still keeping it light while I dial in on the aspects of my form I need: engaged lats, leg drive. But this is 531, so the weights will climb over time. Strength is built by more than one rep maxes, but by putting in lots of consistent work. I have no doubts focusing on chest and shoulders twice a week will yield the same results I got focusing on back twice a week.

Bench Press plus Assistance

Bench Press Supersetted with Over&Backs or Widegrip Pulldowns (60-120s rest, O&Bs for the first 3 sets, pulldowns for the last 3 sets)

75 x 5 / O&B x 8
95 x 5 / O&B x 8
110 x 5 / O&B x 8
125 x 3 / free cable widegrip pulldowns 115 x 5
145 x 3 / 125 x 5
160 x 10 / 135 x 5

notes: Felt relatively solid. After the second set I actually had to run off to the bathroom for 5 min (holds up two fingers). Whoops! Maybe I clenched my core TOO hard!

Decline DB Press (45 sec rest, slight decline, hold flex at top for 1 second)

60s x 8
60s x 8
60s x 8
60s x 8

notes: I didn’t want a huge decline, so I just put a quarter plate under the foot of the bench.

Incline smith Machine Press (slight incline, constant tension, 45 sec rest)

bar x 6
2 plates x 6
2 plates & 2 quarter plates x 6
2 plates & 2 quarter plates x 5
2 plates & 2 quarter plates x 5
2 plates & 2 quarter plates x 4

notes: Ran out of gas fast on these!

Cut out the pushups and went right on to shoulders.

Seated Strict DB Side Raise (45 sec rest)

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

Cage Press in the Smith Machine (explosive reps, squeeze traps, 45 sec rest)

bar x 5
2 nickel plates x 5
2 dime plates x 5
2 quarter plates x 5
2 quarter plates x 5
2 quarter plates x 5
2 quarter plates x 5
2 quarter plates x 5

notes: Smith Machine sucks for these! I am too tall, I couldn’t extend my arms all the way up, so the exercise was sort of a waste. I did what I could, but it was a fail to me since I could only get my arms 80% of the way up. Still threw my head forward between my arms so I could squeeze and crush my traps.

Incline Bench Rear Delt DB Fly Destroyer Set (all hang and swings, no rest)

20s x 60 DROP 10s x 30 DROP 5s x 10

notes: still tough! I had to take two breaks during the first microset, I couldn’t do 60 in a row! My rear delts were fried.

And that was it! showered and headed back to work.

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.

This song was in my head during cardio, must have been on the radio recently. I am old.

Determined to put in some work today, I prepped for both a morning workout AND an evening workout. The Gym Gods were smiling on me and the boil water advisory was lifted, so the office showers were available, so I felt cleared to get all sweaty at work. Got in nice and early before my office filled up, and did a quick 40 min workout.

On a positive note, they finally installed the dual-station cable pulleys! Can now have more options, lots more!

AM Cows and Pigs Workout

Weighted Standing Calf Raises (30 sec rest)

75 lb DBs x 20
75s x 20
75s x 20
75s x 20
75s x 20
75s x 20

Smith Machine Seated Calf Raises (30 sec rests)

340 in plates x 20
340 in plates x 20
340 in plates x 20
390 in plates x 20
390 in plates x 20
390 in plates x 20

notes: Ugh, digs into my quads so hard!!!

DB SLDL (45 sec rest)

70s x 15
70s x 15

notes: This is unfortunately about when some random bozo started talking my ear off for the entire rest of my workout – following me into the change room, chatting with me while I showered… and himself not lifting an entire weight the whole time. Is he trolling for cawk? I do not compute the purpose of him entering my life to F up the intensity of my gainz.

Prone Leg Curl (45 sec rest)

60 x 30
75 x 20
75 x 15
90 x 15
105 x 10

notes: I couldn’t take this guy any more, hence why the actual workout was only 40 min, lol. If it was a public gym I would have told him to fukk off, but at the office? Ugh, parasite.

Worked away the whole day. split my 2 carb meals up into my post-workout periods, one after the AM, one tonight.

After leaving work, made it to the downtown chain gym. Gym was so busy I had to give up on the thought of supersetting multiple stations. Just did straight sets.

PM Chest, Triceps

Superset DB Incline Press and Rotator Cuff Work (bench one setting above flat, 60 sec rests)

60s x 12 / 15 lb DB taken through ROM 15 times per arm
60s x 12 / ROTO
60s x 12 / ROTO
60s x 12 / ROTO

notes: My shoulder felt sore and ****ty, so I lightened the weight and tried to get good reps.

Incline Flys (bench one setting above flat, 45 sec rest)

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

Decline Bench Machine (45 sec rest)

100 x 15
100 x 15
100 x 15
120 x 12

Pec Deck (fixed handles, 45 sec rest)

105 x 12
120 x 12
135 x 12
150 x 12
165 x 12
180 x 7

notes: these felt good, so I tried to get a good squeeze for a second or two at the top of the reps. The handles were fixed, so I often had to let my hands extend past the handles and just guide it with the butt of my hands or my wrists.

Incline Skullcrushers (30 sec rest)

50 x 15
50 x 15
50 x 15
50 x 15

notes: a 50 pound preset barbell was literally all I could find in that range the gym was so busy (they had 90s, but I can’t go high rep with that). So I dropped the rests down to 30 seconds, and tried to get some nice stretches and squeezes.

One Arm Kickback Cable Extensions (no handle attachments, just grabbed the anchor, no rest, back and forth arm to arm)

39 x 12/12
61 x 6/10
50 x 10/10
39 x 12/12

notes: 39 felt INTENSE! The pumped contractions on my triceps were so tight they felt like they would cramp if I squeezed too hard! So I raised the weight and had big problems getting them out, so I kept dropping the weight back down each set (with no rest). Once I got back down to 39, the contractions were once again BANANAS!!! For my extensions/kickbacks, I like to find the right distance from the machine and not bend over, just stand straight up and bring it back, holding the black rubber anchor tight in my fist.

Overhead Straight Bar Extensions (45 sec rest)

154 x 6
88 x 15
110 x 15

notes: thought this cable was in pounds… NOPE!! Kilos! Damn that was heavy, haha. Triceps felt a major pump by this point.

post-workout cardio 30 min elliptical

Then headed home! SOOOOO exhausted!!

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.

Oh yeah, did I mention I did a spin bike marathon on Saturday??  NBD, do one every year.  On to the next workout 🙂

 

I was challenged by a friend to go through the Quantum Body Method series of workouts put out by Ergogenix and Robert Hatch (isn’t that the fat naked gay dude from Battlestar Galactica?).

http://www.bodybuilding.com/fun/video-ergogenix-quantum-body-method.htm

Then people are all like, “nooooo, don’t dude, WAY too tough”.

*puts hands on hips, hearty laugh*

Not scared of volume, not scared of giant sets.  Not scared of anything.  WORKOUTS SHOULD BE SCARED OF ME.

Yeah, so I had a marathon yesterday, so what?  Time for the gym.  Wanted to get in some work ASAP while I still had the carbs from the last few days in my system.

QBM Chest and Biceps

Decline Bench Press Machine (pyramid, no rest)

80 x 20, 100 X 10, 120 x 10, 100 x 10, 80 SLOW x 4, 60 SLOW x 6

notes:  far as I could tell from the video, this was one long-ass set only.  They tell you to start with the weakest part of your chest first, and my lower pecs are WAY softer than my upper, so I started with the decline.  They want ZERO rest, so I opted for the machines since I didn’t have a spotter.  Just keep pumping them out.  You climb up to Set 3, then climb back down to Set 5.  Set 5 is supposed to be SLOW, so I chose 5 second pos and negs.  The first time I did 80 pounds was nothing, but Set 5 80 pounds with extra slow reps?  DEADLY.  I had to drop it one more and keep going with Set 6 just because I was so embarrassed I could only do 4.

Flat BB Bench Press (45 sec rest)

135 x 15
135 x 15
135 x 15
155 x 15
175 x 12

notes: These were feeling really good so I went for a couple of extra sets.

Superset Incline Bench Machine and Pushups (45 sec rest b/w supersets)

60 x 10 UP 80 x 10 UP 100 x 7 / pushups x 6
80 x 10 UP 100 x 10 UP 120 x 3 / pushups x 6

notes: Far as I could tell, he only wanted 2 sets.  I used the machine again to facilitate a quick pyramid.  First attempt I set the seat way too low and my shoulder screamed immediately.  Very scary.  So I raised the seat and achieved the sets you see above.  I was nervous about my shoulder so I set the weight lighter in the first set, then raised it for the second set.  Could barely get out those 3rd tiers of the pyramid!

Cable Fly – High, Mid, Low (45 sec rest)

60 x 10 HIGH, x 10 MID, x 10 LOW
60 x 10 HIGH, x 10 MID, x 10 LOW
60 x 10 HIGH, x 10 MID, x 10 LOW

notes: Low was SUPER tough, not just because I was up to rep 30 by then.  I think I am weakest from that angle.  I should have remembered my bench press approach and started low and worked high with the isolation work.  Oh well, got them out, albeit they were ugly as hell.

Bicep Giant Set:  EZ bar curls, Hammer Curls, Hammer/Reg Curls, Rev Preacher Curls (45 sec rest)

50 x 20 / 15s x 20 / 15s x 10&10 / 25 x 10 CLOSE 10 WIDE
50 x 20 / 10s x 20 / 10s x 10&10 / 25 x 10 CLOSE 10 WIDE
50 x 20 / 10s x 20 / 10s x 10&10 / 25 x 10 CLOSE 10 WIDE

notes: Pump city!!!  As in the video, you don’t set the dumbbells down after the hammer curls, you go immediately to a full ROM regular curl followed by a full ROM hammer curl – reg curl hammer curl ok that’s 1 rep… repeat 9 more times.  For the reverse curls I chose to use the preacher bench and do 10 closegrip then 10 widegrip (close was a lot harder).

After my first set, some jackass grabbed the 15 lb DBs, so I had to use the 10s.  15s were VERY hard, 10s were slightly too easy, so it was a tricky balance.  The pump was GREAT, hitherto never seen before veins popped up in my forearms!!  Partly that was my pwo, but still, can’t get there without the right workout, and this workout delivered the blood!!!

post-workout cardio 25 min elliptical

The pyramids kicked ass!  If I could tweak it a bit, would prob have added in more sets of everything, maybe just added in straight sets (like I did on the flat).

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.