Tag Archive: dumbbell press


25 Nov 2016

Still feel a bit off this week. Back is a little sore, so I am still cutting the extra back work out, and saving up for Deadlift day. I also feel like I have tender muscles right under the bottom of my ribs. So I went for a light bench day today just to stay active.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (2 min rests)

bar x many
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 10

notes: I definitely felt off. Maybe it was too soon to bench again.

Flat DB Press (sleeves, no wraps, 2 min rests, hammergrip)

90s x 9
90s x 8
95s x 5
95s x 4

notes: I also wasn’t sipping on intra carbs, so my energy was fading a bit lol

Incline DB Press (45 degree incline, sleeves, no wraps, 2 min rests)

50s x 12
60s x 10
70s x 8

Smith Machine Seated OHP (no wraps, no sleeves, 2 min rests)

bar x 10
90+bar x 2
140+bar x 2
160+bar x 2

JM Press (smith machine, 60 sec rests)

bar x 15
50+bar x 15
50+bar x 15
50+bar x 15
50+bar x 15

18 Oct 2016

Did nada Sunday, took Monday off work and did nada. Was dying of boredom, so I went back to work on Tuesday, and did an office workout since I am already right there. I can kind of limp along without pain. I cant bend my toe down right now, but I can extend it up. Still healing. But dammit, I can bench.

warmup: forgot lol

Bench Press (medium rests)

bar x lots
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
245 x 1
245 x 1
245 x 1
215 x 11
215 x 8

notes: whew! tiring

Flat DB Press (hammergrip, medium rests, sleeves on, no wraps)

80s x 10
90s x 8
100s x 6
100s x 5

notes: this gym doesn’t go higher than 100 DBs. boo

Smith Machine Incline Bench (short rests, shallow incline, no wraps, no sleeves)

bar x bunch
bar+90 x 5
bar+160 x 3
bar+160 x 3
bar+160 x 3

JM Press (smith machine, 30 sec rests)

bar+50 x 15
bar+50 x 15
bar+50 x 15
bar+50 x 15

notes: triceps burning

Seated Smith Machine OHP (30 sec rests)

bar+50 x 12
bar+50 x 14
bar+50 x 12
bar+50 x 13

notes: not a lot of high weight, but a nice high rep finisher. I went til it burned.

Inverted Row (30 sec rests)

6, 8, 6

notes: I was sucking wind on this one. not sure why. I skipped the intra carbs this session, maybe that’s why? I ran out of gas? meh

12 Oct 2016

I don’t normally start a workout as late as tonight. Where I am in the split had me going for a rep PR on log, but I wasn’t feeling too confident, so I switched out heavy log for volume Viking, and moved it to the end. I kinda made the workout easier so I could speed it up.

warmup: skipped it

Bench Press (medium rests)

bar x legion
135 x 8
160 x 6
190 x 5
*wraps & sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 14
190 x 14

DB Bench (short rests, sleeves on, no wraps, hammergrip to go deeper ROM)

70s x 10
80s x 8
90s x 6
100s x 5

notes: I know I haven’t regularly DB flat pressed in a while, but this feels a lot easier than it used to… my last memory was 100 being a big deal… now I will definitely be going up

Incline Bench (short rests, widegrip, deep incline, no wraps, no sleeves)

bar x 5
95 x 5
135 x 3
195 x 2
185 x 2
185 x 3

notes: as opposed to flat DB, damnnnnn these were ugly. My shoulder no likey incline BB.

JM Press (short rests)

70 x 15
70 x 15
70 x 15
70 x 15

Superset: T-Bar Rows & Viking Press (2 min rests, elbows high on the row)

2 plates x 15 / 170 x 12
2 plates x 15 / 170 x 9
2 plates x 15 / 150 x 12
2 plates x 15 / 150 x 6

notes: the Viking presses were kicking my butt. I was fading, so this was the end of my workout.

24 September 2016

Normally, this is a fluff day for the Cube. But no fluff for me. Someone asked to team up on my workout, so I had a buddy for most of it.

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean every rep, trade sets with buddy)

80 x 5
110 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 9 in 60 seconds

notes: for last set it was AMRAP in 60.

Bench Press (trade sets)

135 x 8
160 x 6
*wraps on*
190 x 5
*wraps and sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 12

notes: after the triples, I did a few AMRAP sets

At this point, my friend broke off to do some incline work.

Hammer Grip DB Flat Press (sleeves, no wraps, medium rests)

60s x 10
70s x 8
80s x 6
90s x 5

Incline BB Press (long rests, wraps, no sleeves)

170 x 4
170 x 5
170 x 5

Friend left, now I was alone in the gym, just me and the iron.

JM Press (short rests)

65 x 15
65 x 15
65 x 15
65 x 15

Bent Over Rows (explosive reps, medium rests)

185 x 12
185 x 12
185 x 12
185 x 12

This was my finisher. After this I was trashed. Came home to nap, Netflix and eat delicious food.

Mar 9, 2015

Monday mid-day office gym fun. OMG, my legs were getting sore on Monday.

Chest, calves

Flat DB Press (elbow sleeves on, 2 min rest b/w sets)

40s x 25
50s x 15
60s x 10
70s x 8
80s x 6
90s x 4
80s x 6
70s x 9
60s x 13
50s x 20
40s x 25

notes: I upped the rest a bit, and put on sleeves. I could have gotten a few more dirty reps on the 90s, but there was a cute chick stretching out right next to me, so I decided to only do clean controlled reps so I wouldn’t look like a wuss. Ego lifting! Shoulder wasn’t as sore this time.

Superset Smith Machine Standing Calf Raises & Dorsiflexion (90 sec rest b/w sets)

bar + 190 X 10 reps, hold 10 seconds, 10 more reps, hold 10 sec, 10 more reps, hold 10 sec / 50 dorsiflexions
bar + 240 X 10 reps, hold 10 seconds, 10 more reps, hold 10 sec, 10 more reps, hold 10 sec / 50 dorsiflexions

notes: Borrowed this from Meadows – 10 reps, hold at peak contraction for 10 seconds, repeat, repeat. Then flex your shins hard about 50 times, by which time your shins should be going numb

prone leg raise (30 sec rest)

20, 15, 15, 15

notes: I found this harder to do with Leg DOMS, lol.

I was going to do cardio, then realized I was gonna be late for something at work, so I rushed back. Just a bit of ab, calf and chest work to break up the day and fill the gap in between harder sessions.

Mar 3

mid morning office gym shenanigans. decided to stop being a pussy and throw in some chest sets

Chest, Shoulders

Flat DB Press (90 sec rest b/w sets)

40s x 20
50s x 15
60s x 10
70s x 6
80s x 6
90s x 4
80s x 5
70s x 7
60s x 12
50s x 15
40s x 22

notes: run the rack, up and then back down. major limiting factor was my shoulder, hurt like a bitch on that first rep: you bring it to your chest as you lay down, get it in position, then press up. yeah, that part hurts. I need to learn a new way to DB press, at least how to load the DBs into position.

seated Smith OHP (90 sec rest b/w sets)

bar x 5
bar + 30 x 5
bar + 70 x 10
bar + 70 x 10
bar + 70 x 7
bar + 70 x 7
bar + 70 x 5.5

notes: I knew my shoulders would be zapped so I used the smith instead of free weights and just tried to get some pressing in, minus the stabilization. this way I figured if I failed, there would be little to no consequences. Shoulders looked juicy in the mirror! Well, juicy for me anyways. Pump was visible!! Fellow officeworkers in the gym were scurred

cable upright rows (60 sec rest)

67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10

notes: Went back to cables, felt good! Starting to get heavy, but good.

One Arm standing DB OHP (90 sec rest)

30 x 5/5
40 x 5/5
50 x 8/8
50 x 5/5
50 x 5/5

notes: Shoulders just too zapped at this point, so I ended it after 3 working sets.

post-workout: some LISS

Hi!  Sorry for the delay in putting my workout up.  these things can’t be avoided sometimes.

 

My routine has been changed up, in an effort to refocus on weight loss.  Too late to shred for summer, but goddamn it, I can be shredded for Halloween, ROFL!  5/3/1 goes back in the closet for now, just a little while!

 

May 26Chest & Shoulders

(about 60 sec rest b/w sets)

Giant Set:  Flat DB Press & Cable Fly & Incline TRX Pushups

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 20

notes:  I was sucking wind, this workout was already tough!

Giant Set:  Standing OHP & Strict DB Side Raise & seated Arnold presses

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

notes:  coolness went out the window, I was just trying to get through this

Giant Set:  unilateral flat DB press & unilateral RD cable fly & Upright Row (we tried a Cuban Press, but my rotators weren’t havin it)

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

 

was going to do cardio, but I went for a massage instead!  massage focused on calves, forearms, some shoulder and back.  my Right side is tight across the board, and I am being warned my back needs some extra TLC sometime soon.

 

Quite the opposite of TLC, May 27 was Back Day!

Right after work, headed to a backup office gym.  I thought it would be empty, sadly it was not, and juggling circuits got a little awkward.

(rest time between sets varied 20-60 sec, depending on waiting for someone)

Giant set:  Bent Over DB Row & Closegrip Pulldown & Straight Arm Pushdown

100s x 6/6     120 x 12     20 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

notes:  cable work got tough, but I grinded it out!

Giant Set:  Assisted Hammergrip Pullups & Widegrip Cable Row (hammergrip, elbows high) & Reverse Pec Deck (free handles)

6     100 x 12     50 x 25

6     110 x 12     40 x 25

6     120 x 12     40 x 25

6     130 x 12     40 x 25

6     140 x 12     40 x 25

notes:  pec deck was a little stiff at the start, but I got the hang of it.  hittin them rhomboids!  I could feel the work the RMT did the day before, left rhomboid was poppin and snappin!

 

post workout:  30 min elliptical, incline, resistance, music 🙂

 

 

Just keep working and grinding!  Keep at it dude.

I have spoken before about HIIT cardio vs steady-state (LISS).  I think sometimes people get itchy feet and they jump from routine to routine without giving it a chance to show its benefits.  On the other hand, people sometimes get too complacent.  The human body thrives on consistency complemented by variety.

For people new to lifting iron, like I am, I feel totally comfortable spending the first few years trying out different theories, different diets, different supplements, playing with the tempo, the volume, the rest periods, the rotations, the splits, the style.  Try dirty abandoned warehouse gyms, try big colorful plastic coated chains.  Go swimming, try a ballet class, do a hot yoga 30 day challenge, do a spinathon, lead your office team to victory in the company tug-of-war.  Try balanced meals, try low carb, try intermittent fasting.  GVT, FST-7, Barbell Complexes, Circuit Training, TRX straps, bodyweight training.  Glutamine, Test Boosters, pre-workouts, fat burners.  Experience the full buffet of exercises and approaches.  Don’t be afraid to look like a fool.  Figure out what you like, do it for a while try new stuff and come back to it often.  But above all, pay attention to how you respond to it.  Learn your own body.

I visited a naturopath recently, and she provided me with actual proof that I don’t handle starchy carbs well.  This surprises me, as I have always loved them.  Pizza, potato chips.  I digest protein fine, but starch?  I have proof I don’t.  This makes me feel bad, because I could not recognize what my body was telling me.  I already knew I felt better when I gave up artificial foods, junk food.  I know I feel better when I cycle off caffeine.  And somewhere inside, I knew I enjoyed low carb diets.  I have tried them, and once I got past the energy dip, I felt better.  But always when I got a cheat meal, I would eat a bunch of bread or potatoes or something.  And feel bad the next day.  But I could not put 2 and 2 together.  Now that I had someone throw the truth in my face, I need to rethink what a “cheat meal” is for me.

I heard someone say once that cats think antifreeze tastes delicious, until they go blind, all their hair falls out and they die.  This week I felt a bit like the housecat who finally learned to read the label.

 

On the weight training front, I thankfully have had a bit more luck listening to my body.  Wednesday morning, still getting over my cold bug, I went to the gym for some early morning spin!  Luckily, Leslie was there too to spin!  Unluckily, she sat with the cool kids instead of me 😦  fine!  I needed to sit alone next to the paper towel dispenser anyways, so I could blow my nose.

 

After spin, I had time before work to do some chest & triceps work.

 

Chest & Triceps (30 sec rest between all sets)

incline dumbbell press:  80 x 15, 15, 15

flat dumbbell press:  140 x 12; 100 x 12, 12, 8

incline dumbbell flyes:  60 x 12, 12, 8

pec deck:  90 x 12, 12, 12

dumbbell skullcrushers:  60 x 15, 8, 7 DROPSET 40 x 12

one hand seated DB extensions:  20 x 12/12, 9/12, 7/12

straight bar pushdown:  120 x 12, 12, 7

prone leg raises:  20, 20, 20

notes:  Because I know what my body responds to, I picked the exercises I did and the volume and the order for a reason.    I prefer chest presses with the dumbbells.  It lets me feel out how my left shoulder is doing, it helps me highlight the difference in strength from my left and right side (right side is stronger).  Sure enough, my left shoulder wore out first.

With only a 30 second rest, my gas was getting used up fast.  After the first set of flat presses, I decided to drop.  The first set in this routine is the easiest and should feel easy… because the second one is only 30 seconds away and will feel much harder.  So I grabbed the 50 lb DBs instead.  This worked out much better in the end, and I couldn’t really finish the flat presses even with the 50s.

For the flyes, I was actually doing just fine, slow and steady, but I had a coughing fit in the third set, and couldn’t finish.  So I didn’t count it as a win 🙂  I also prefer incline flyes over flat flyes, and I prefer dumbbells over a machine or cables, but I did the pec deck after anyways just to finish me off with an easy exercise.

With the skullcrushers and the extensions, my triceps were super tired, so I had no shame in dropping the weight.  With the last set of the skulls, I did a dropset and just kept going.  The actual weight does not matter… all that matters is properly recruiting and then taxing your muscle fibres.  Heavy weight is good for powerlifters, but I want to hit all my muscles with more precision than that, so I can learn how I respond on an isolated level.

For triceps, I knew a good set of incline and flat presses would warm the triceps up, then the flyes would give them a bit of a break.  I also know I find the skullcrushers and one arm extensions hard, and the pushdowns easier, so I chose to do the hard ones first and also feel out if the left shoulder had recovered, before I bang out as many pushdowns as I could with whatever I had left.  You can use whatever science you want to support my exercises of choice, but this is what felt right for me, for my shoulder, for my triceps.  This has been learned over the past few years by trying stuff out, taking notes, and thinking about how I felt.

Abs also went fairly well at the end, I was happy I could manage all 3 sets of 20, which is good for me.

I walked away from the workout feeling like that was just about perfect for me that day.  Like I got the mix just right.

 

And how about you?  Any good workouts today?