Tag Archive: deload


Nov 25, 2015

warmup: none

Deadlifts (1-2 min rests, barefoot, no belt)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
325 x 4
325 x 4

notes: during my rests, I stretched out my low back. Beltless is cool, but I need massage-y on me low back so bad. While I was doing this, the janitor was mopping the floor in my area. During my first 325 set, he actually came over and swiped his wet mop THROUGH my deadlift area!!! Like, right under the bar and in my foot path when I unrack it. NOW there’s trouble in River City…

I held the first rep at the top for a few seconds, just stared him down while he mopped, then I slammed the weights down inches from his mop and forward foot. I PLANTED 325 into the ground. They were rubber plates so it didn’t break the floor, but it was loud and everyone looked at me. The janitor left the area and went to go mop somewhere else. He never came back.

Fuuukkkkk, dude, wanted to flip out on him so bad. Its like bruh… DUDE, THAT IS UNSAFE. I swear on me mum, if he spreads water over the floor in my zone again, I will snap his mop in 2 and fukk him in the heart with it.

Good Mornings (60 sec rests)

bar x 10
155 x 5
155 x 5

Standing Calf Raise Machine (60 sec rest)

240 x 9
240 x 9

post: none. low back hurt, wanted to go home and eat Oreos and do laundry

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Nov 24, 2015

getting real tired of your shit, deload week. otoh, naps are awesome. feeling actually upbeat and happy! batteries were obviously depleted. I might get a massage though, low back is still tight

warmup: took a dump
also foam rolled upper back and lats

bent over rows (60 sec rests)

bar x 5
135 x 5
170 x 5
170 x 5

Widegrip Pulldowns (60 sec rests)

45 x 10
85 x 6
125 x 6
165 x 6
165 x 6

post: 15 min LISS

Nov 23, 2015

warmup: none needed. wussy deload workout

Incline Bench (shallow incline, 60 sec rests)

bar x 5
95 x 4
115 x 2
135 x 5
135 x 6

Flat DB Press (60 sec rests)

65s x 5
65s x 5

Overhead Press (strict, 60 sec rests)

bar x 5
95 x 3
105 x 5
105 x 5

post: 15 min LISS

Nov 22, 2015

good old deload week this week, feel free to skim over all of the entries until Saturday

I shortened all of my rests to 60 seconds. Kept it quick-paced.

High Bar Squats (60 seconds rest, Romaleos, no sleeves)

135 x 5
185 x 3
225 x 1
235 x 4
235 x 4

notes: figured since it was a deload I may as well do it with no belt, no knee sleeves

Stiff_Legged Deadlift (60 sec rests, barefoot)

135 x 5
185 x 3
235 x 4
235 x 4

Barbell Lunges (60 sec rests)

85 x 4 per leg
85 x 4

post: 15 min LISS

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 🙂

 

7/27 Deload Legs

Argh!  Falling behind on my posts!  gotta catch up, it’s not a deload from blogging, LOL!

 

Squats (Romaleos worn)

(30-60 sec rest)

110 x 5

140 x 5

170 x 5

 

Assistance

Deadlifts (30-60 sec rest, double overhand, done barefoot, no belt, no straps)

155 x 5

155 x 5

155 x 5

 

notes:  I had a sudden attack of no longer GAF, so after the Deads I went home, LOL.

 

7/27 Deload Shoulders

 

Why do people mess with me when I am trying to lay low?  Getting challenged to pushup contests at work is messing with my head.  A.  I suck at pushups because of my bad shoulder.  B.  I have goals, and taking diversions doesn’t serve me.  I want to up my bench, not blow out my shoulder doing bad pushups.

I knew I would lose in a pushup contest, so I offered to do a deadlift contest, and he backpedalled hard.  Oh well.  But still, being on deload is making me feel even weaker than usual.

 

Overhead Press

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

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

65 x 5 / o&b

80 x 5 / o&b

 

Assistance

Bench Press   (20 sec rest)

70 x 5

70 x 5

70 x 5

notes:  ugh, boring, should have gone heavier.

Leaning Cable  Strict Side Raise (no rest, back and forth arm to arm)

7.5 x 15/15

7.5 x 15/15

7.5 x 15/15

notes:  tougher than it sounds!

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 12

Overhead Cable Curl Drop Set (one set)

47.5 x 10 DROP 42.5 x 10 DROP 37.5 x 10

notes:  heavy cables!

Rear Delt Cable Fly (30 sec rest)

15 x 15

15 x 15

15 x 15

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