Tag Archive: dumbbell

Nov 1, 2015

Has anyone ever beaten Oran “Juice” Jones at best intra-song monologue? I still laugh at this 30 years later. Cold busted.

I am back! Deload week is over, Halloween weekend is over. Let’s get back to work. Back on that RPE 7.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Incline Press (2 min rests, medium grip, shallow incline)

bar x 5
95 x 3
135 x 11 @RPE7
135 x 10 @RPE7
135 x 10 @RPE7
125 x 14 @RPE7
125 x 12 @RPE7
125 x 12 @RPE7

notesw: why don’t you settle into this incline press baby? I got some hotchoklit on the stove f’yuh. Been a while since I did incline with the bar, shoulder was cranky at first, but I found the right groove.

Flat DB Press (90 sec rests)

65s x 10 @RPE7
65s x 9 @RPE7
65s x 9 @RPE7
65s x 7 @RPE7

notes: My first impulse was to run up on the bench and pull a Rambo… jam the 65s and flat blast all them reps…but I didn’t want to mess up this $3700 lynxxxxx coattt. yeah.

Swiss Bar OHP (90 sec rests, not strict)

62 x 5
82 x 3
104 x 11 @RPE7
104 x 10 @RPE7
104 x 10 @RPE7
104 x 8 @RPE7

notes: Silly rabbit, trix are for kids! Me without OHP is like cornflakes without the milk! I will go back to OHP twice a week, one day strict, one day not strict.

post: 10 min LISS

March 25, 2015

I hate posting in this new format by the way.  Adding tags is just painful now.  Thanks WordPress.

Did some late afternoon work at the office gym. It was a brutal day, but I was able to get in a bit of gym work.

DB Flat Press (up to 2 min rest b/w sets)

25s x 5
35s x 5
45s x 5
(elbow sleeves on)
55s x 20
65s x 12
75s x 10
85s x 6
95s x FAIL
95s x 1

notes: I could feel from the start that intensity was just not there. Maybe it was the workday, maybe it was my 4th workout day in a row, who knows. But when I loaded the 95s up, they sunk deep into the bottom position, I lost the tension, and couldn’t get a rep. So I quickly reset and went again, but after the first rep, they sunk deep into the bottom position again and couldn’t get a second rep. So I decided F it, and moved on to something easier, like abs.

prone straight leg raise (30 sec rest)

20, 20, 20

cable crunches (30 sec rest)

62.5 x 20, 20, 20

post-workout: 30 min LISS elliptical

Then the office gym was about to close, so I packed it in.

March 19, 2015

Got up in the morning, failed at fasted cardio, haha. Whatever, went to work.

Decided to drop my carbs down to negligible amounts today. Carbs only come from veggies today. As I write this in the evening, I feel pretty worn out. And hungry in a way that fats cannot fill, lol.

Late morning, off to the office gym. Got a few emails during that screwed up my rest times, but not too many.

Superset Smith Machine Bent Over Rows & DB Flat Press (explosive reps on the rows, wore elbow sleeves throughout, 90-120 sec rest between supersets)

Bar + 70 x 6 / 50s x 20
+ 90 x 6 / 60s x 15
+ 110 x 6 / 70s x 10
+ 130 x 6 / 80s x 6
+ 150 x 6 / 90s x 6
+ 170 x 6 / 100s x 4

notes: Shoulder felt pretty good, so once I got some clean reps on the 90 lb DBs, went on to the 100s! Yay! Finally using the 100s! My rest was pretty much just enough time to quickly change the weights, then rest 90 more seconds. If I got an email, it might have been longer but that might have happened only once. I like to control my rests obsessively

Superset Pronated Closegrip Cable Rows & DB Flat Press (wore sleeves, rest was 90ish sec)

145 x 10 / 90s x 6
145 x 10 / 80s x 6
145 x 10 / 70s x 10
145 x 10 / 60s x 15 (partial ROM presses, pump them out rapidly)
145 x 10 / 50s x 23 (partial ROM presses, pump them out rapidly)

notes: It was a dual cable station, and in order to put decent weight on I had to use a straight bar, so I pronated my grip, though I would have preferred neutral. Slowed down the negatives on the rows so I could really feel my back work. Once I was on the last few sets of presses, I just wanted to bang the reps out as fast as I could, so it wasn’t full ROM, just for the pump

Arms were feeling full and looking red!

Pulldowns (grip varied, 60 sec rest)

145 x 10 widegrip
145 x 10 underhand grip
145 x 10 wide
145 x 10 under
145 x 8 wide
145 x 10 under

After this, I was done. I had work to get back to, so I put off the cardio for another workout.

I had planned to do a second workout, but the low carb really hit me! So I worked late instead and caught up a bit.

Even as I type this, forearms are still cramping from pump! Great workout

Mar 17, 2015

Back from being sick!!


fasted cardio this am – about 30 min

just before noon, hit some shoulders

they have no rack in this gym, and my shoulders are still being weird when it comes to cleans, so I decided to be a puss and use the smith machine for now, lol

seated Smith Machine shoulder press (90 sec rest)

bar x 10
bar + 50 x 5
bar+100 x 10
+100 x 10
+100 x 8
+100 x 7
+100 x 5 DROP +50 x 7

notes: Ended the last set off with a quick drop set.

Cable Upright Rows (rope attach, 60 sec rest)

42.5 x 10
42.5 x 10
47.5 x 10
52.5 x 10
57.5 x 10

notes: This gym has heavy set of cables, so this was a good weight for me.

One Arm DB OHP (90 sec rest)

25 x 10/10
40 x 3/3
60 x 8/8
60 x 7/7
60 x 5/5
60 x 6/6
60 x 6/6

notes: Really went for this one. Increased the weight and decreased the rest from last week. Felt good!

Mar 13, 2015

Only had an hour with the trainer, so had to make it count.


I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

30 lb x 8 per arm
45 lb x 8/8
50 x 8/8
50 x 8/8

notes: she was happier with my form near the end. not great, but better.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

20 x 10/10/10
20 x 10/10/10
20 x 10/10/10

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical

Mar 11, 2015


Yup, Disco during fasted cardio. Gotta keep it upbeat and peppy.

Did some fasted cardio in the morning at the office gym. Worked all day, then went to a different office gym for some shoulders. Decided to up the rest and see if I can crank out more reps.

OHP (2 min rest)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 8

notes: So close to 5 full good sets! Then a young African lady was hovering nearby, and wanted to use the rack I was in, so no probs. Off I went to something else.

Right as I was setting up for Upright Rows, this guy in the Squat Rack royally fukks up. He was squatting 265, not horrible depth, but I think his stance was too wide. Just my opinion. So he is unloading the plates, and decides to do one side ONLY. So now there is 110 lbs on one side of the bar and nothing on the other, so the bar flips end over end and hits the ground barely a foot away from a lady on the stairmaster… he could have very nearly clobbered some cardio chick with a flying barbell. What a dumbass!!!

I and another guy come over to help. Squatter says he is fine and braces his foot on the plate (the collar is still on) as he tried to yank the pole out through the collar and through the plates like he is jerking off Iron Man. I gently remind him “the bar is only 45 pounds, you know”. I hope he is later struck by the lightbulb thought-bubble of physics and math.

Cable Upright Rows (rope attach, 60 sec rest)

80 x 10
90 x 10
100 x 10
(decreased rest to 40 sec)
110 x 10
120 x 10

notes: This gym has a different cable setup so I had to explore the weights to find the sweet spot. This gym also had a good rope attach, so I was using that. Then ANOTHER lady wanted to use my rope attach – this one was a 50 yr old lady with GIANT fake bombs and sun-damaged skin, like a Masters figure competitor or something. I see her in the gym all the time, she is really good at working out, its just every other choice she has made that causes me to facepalm. I offered to trade sets with her but she was very gracious and offered to wait, so I lowered the rests a bit so I could get through all 5 sets.

One Arm DB OHP (2 min rest)

20 x 10/10
35 x 5/5
55 x 8/8
55 x 8/8
55 x 8/8
55 x 8/8
55 x 7/7

notes: The 50s were being used, so I grabbed the 55s and upped the rest. Soooooo close!!! I cursed when I failed that 8th rep on the 5th set.

Because I had gotten my cardio out of the way in the morning, I just went home after that.

Mar 10, 2015

Surprise! More Back work! My legs were dying and my chest was pretty sore, so I varied the exercises a bit so that I could stretch out my sore spots.


Widegrip Cable Row (60 sec rest b/w sets)

145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

notes: Still feeling good, but I might stick with this weight again next week until it feels more smooth.

Bent Over Smith Machine Rows (explosive reps, 90 sec rest b/w sets)

bar + 90 x 6
+110 x 6
+130 x 6
+150 x 6
+170 x 5

notes: Figured by doing this I could also stretch out my hammies. The goal was to EXPLODE, ram my elbows up, then slowly lower. Keep slowly upping the weight until I can’t do the reps explosively any more, which turned out to be on Set 5.

incline DB pullovers (60 sec rest)

40 x 10
50 x 10
60 x 10
70 x 10
70 x 10

notes: Explored the weight until I found my sweet spot. By doing pullovers, I thought I could also stretch my chest and expand my ribcage a bit. By doing it on an incline, I feel it much more in my lats, but I also enjoy using cables for incline pullovers. Cable machine was busy at the time though.

post-workout: LISS on the elliptical

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 8, 2015


Goddamn, you know that when I summon up the Maiden, that it was an epic workout. I kicked my own butt.

I think I am turning the corner on whatever was kicking my ass last week. I had missed lots of workouts, my face broke out, and I felt like hammered vomit most days. But I had a good workout yesterday, and was determined to get it in today.

I was heading there on an empty stomach so I packed some extra intra-workout carbs, and sipped on them throughout.

Sumo Deadlifts (no shoes, switched up my crossgrip, 90 sec rests)

185 x 15
185 x 18
185 x 12
185 x 14
185 x 11
185 x 12
185 x 11
185 x 7

notes: Decided since I am going low-weight, to switch up my form. Normally I pull conventional with left palm supinated and right palm pronated. So I went Sumo with left palm pronated and right palm supinate.

Weight was light but FFFFUUUUKKKKK did I get winded halfway through. I was sucking wind after set 3, I needed those 90 seconds to get my breath back to normal. Clearly my conditioning is a work in progress.

After hitting 100 reps I stopped. Lay down on the ground for a bit, my saliva tasted funny, like I had coughed up a chunk of lung. Took 5 min to catch my breath and put on my knee sleeves and my squat shoes.

Front Squats (ATG, 2 min rest, SBDs, Romaleos)

135 x 6
135 x 6
135 x 8
135 x 6
135 x 6
135 x 6
135 x 9
135 x 6
135 x 7

notes: I am still getting used to FS, so this is a decent weight for me. Goal was to hit 60 reps. Decided to keep the rests high and the form tight and well below parallel. I experimented with my feet a bit (various angles of toes straight or out a bit) and found that toes even slightly out kinda hurts my ankles. I wasn’t winded by this, but my ankles and knees were ready to stop by the time I hit 60.

I still had some fire in the furnace so I kept going.

Assisted Neutral Grip Chinup (assisted for 1/3 BW, 60 sec rest)

10, 10, 8, 6, 6, 6

My shoulders are still not big fans of chin-ups so I kept the assistance there as a precaution in case I needed to dump and jump out. Neutral grip also feels best on my shoulders right now.

Incline Shrugs (90 sec rest)

70s x 10
100s x 10
100s x 10
100s x 10

notes: First time trying these, did them to try and hit my mid-traps a bit. They feel good! Only downside is I have long arms, so its hard to get a good stretch at the bottom without resting them on the floor. I would prefer to do these on some sort of raised platform.

I was wrecked after this so I walked 10 min to a Booster Juice and bought some froyo with whey and mocha powder and an egg and cheese wrap I might be fighting off a cold. Will prob chill the F out the rest of today, get warm and snuggly.

Mar 7, 2015

Back at it.

Clean & Press (I started off clean & strict press each rep, clean from the hang, 90 sec rest)

45 x 3
95 x 3
140 x 1
140 x 2
140 x 1
140 x 3 (clean once, push press 3 times)
140 x FAIL
140 x 3 (clean and push press each rep)

notes: 2nd crappy week in a row on the clean and strict press. I just couldn’t get it going. And only 2 weeks ago 135 for 3 reps was no big deal. I need to sit down with my coach (she is travelling right now) and get some help, because I think my form must be breaking down and its costing me my performance. I could clean it, but I couldn’t strict press any more. So I ended up just doing push presses. Very disappointed.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

40 x 20 / 8 over and backs
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8

notes: This still is feeling good. Upped the weight a bit and was still hitting the sweet spot.

Z Press (sat on a rolled up yoga mat, 90 sec rest)

45 x 8
75 x 8
105 x 8
105 x 8

notes: This was a big improvement from last week. My hips felt tight last week so I sat on a rolled up light yoga mat, and the warmup sets felt so good that I knew I had a good shot. My eventual goal is to sit flat on the ground, but this was a good few sets.

Shoulder Complex: DB Front Raises / Machine Lateral Raises / Reverse Pec Deck (60 sec rest)

20s x 10 / 30 x 10 / 30 x 10
20s x 10 / 40 x 10 / 40 x 10
20s x 10 / 50 x 10 / 50 x 10
20s x 10 / 60 x 10 / 60 x 10
20s x 10 / 70 x 10 / 70 x 10
20s x 10 / 80 x 10 / 80 x 6

notes: Decided to take a break from the 6-Way complex, as I know it hurts a bit on the shoulder (it hurts in a kinda good way, but it is still stressful). I kept the front raise weight the same so I wouldn’t have to keep chasing down dumbbells and just changed the pins on the machines. I have learned a few tips to keep my shoulders feeling good, for the front raises I bring the DBs down with a neutral grip (hammer grip), and then pronate my palms on the way up; and for the reverse pec deck, I hold the handles with my thumbs facing down so as to hit my rhomboids more.

Sets felt good so I kept upping the weight until I found the sweet spot.

Arm fluff time! Something more traditional than Cannonball Sets this week.

Superset DB Bicep Curls and V-bar Pushdowns (60 sec rest)

30s x 20 / 100 x 30
30s x 20 / 110 x 30
30s x 15 / 110 x 23

notes: high rep plumpness! Arms were tired but nice and full! They didn’t have that amazing tight feeling, but they did have visible size on them. It wasn’t my best pump ever, but it was still fun.

post-workout: LISS elliptical