Tag Archive: flys


14 Jan 2017

Sleep the night before was good, but I had nothing in the house to eat, so I went to the gym on an empty stomach and picked up some chocolate milk on the way for an intra.

Log Clean and Press (medium rests, small diameter log)

120 x 1 (bigger log warmup)
80 x 3 (switched to the small log at this point)
124 x 1
164 x 1
*wraps, sleeves on*
199 x FAIL, no clean
199 x FAIL, no clean

notes: it had been a while since log, so I wanted to test it out. But other people had gotten there earlier and were using the main log, so I switched to the small one. The small diameter actually made it much harder, I couldn’t clean it properly. So when it got heavy, I just couldn’t do it. With it being so small, I can’t comfortably get it up against my body so I can roll it up my chest like I normally do. So it was now a few inches out from my body and like trying to power curl 200 pounds, which meant I didn’t get much vertical on it, and it landed just under my breast bone, which is not enough to go into a pressing motion. For this to work, I would have needed to either:
a. swing it in a wider arc like I would with a barbell (though I haven’t cleaned a BB that heavy I don’t think), or
b. drop my body low to get under it, like some Oly type stuff. Which I have no experience in.

So… I couldn’t clean the little log once it hits 200. Lesson learned.

Closegrip Bench Press (shared the bench with someone, so long rests)

135 x 5
185 x 5
*wraps, sleeves*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

DB Bench Press (short rest)

40s x 10
65s x 10

notes: at that point I decided that since I had done the same exercise just yesterday, I needed to switch it up

DB Flys (short rests, slow reps, pronated grip)

22.5s x 10
22.5s x 10
22.5s x 10

T Bar Row (short rests, elbows low)

1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15

Superset: DB Hammer Curls & Band Pullaparts & Band Pushdowns (short rests)

40s x 12 / 15 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns

notes: the really high reps on the band work really made my body ache. my triceps were dying during the sets, but now, sitting here typing this, my rear delts are dead from the pullaparts

29 Nov 2016

I did a mid-afternoon office workout, so I improvised exercises as necessary.

I also kinda felt like volume, like that would be fun. Technically, I am at the point in my Cube run where I should be peaking and cutting down on number of exercises, but meh, at this point if I think extra assistance will be fun… I’m gonna do extra assistance

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (90 sec rests)

150 x 8
175 x 5
*wraps, sleeves*
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
*increase rest to 2 mins*
175 x 17
175 x 13

Closegrip Bench (2 min rests, wraps, sleeves)

205 x 5
205 x 7
205 x 5

notes: closegrip felt a bit off today. I got worried my shoulder was not in the right groove, so I moved to the Smith for a bit

Smith Machine Incline Press (2 min rests, no wraps, no sleeves, shallow incline)

bar+90 x 12
bar+110 x 10
bar+140 x 8
bar+160 x 4

Smith Machine Seated OHP (2 min rests)

bar+90 x 10
bar+90 x 10
bar+90 x 10
bar+90 x 10

DB Flat Fly (30 sec rests, pronated grip, slow negs, pause at bottom)

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

notes: I just wanted lots of stretch, slow reps, pauses, short rests. It feels more comfortable holding them with the pronated grip, it makes it easier to do them with arms almost straight, so higher quality strict reps.

Smith Machine JM Press (60 sec rests)

bar x 12
bar+60 x 12
bar+70 x 10
bar+80 x 8
bar+90 x 6
bar+100 x 5

Dual Cable Widegrip Pulldowns (60 sec rests)

7 plates x 25
7 plates x 25
7 plates x 25
7 plates x 25

notes: I just pumped the reps out. I knew my back was so sore from yesterday that I don’t need to worry about hard contractions, just crank out the reps and the soreness will kick in lol. The pump was strong!

4 Nov 2016

Noontime office workout. I had to modify some workouts to make sure I could keep things flowing and not have to wait for a piece of equipment.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x many
135 x 8
160 x 8
190 x 5
*wraps, sleeves*
215 x 3
230 x 2
245 x 1

notes: peaking for a 1RM session

Closegrip Bench (long rest, wraps, sleeves)

205 x 10
205 x 9

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

bar +90 x 12
+110 x 10
+140 x 8
+150 x 6
+160 x 5

Smith Machine Bent Over Rows (2 min rests)

bar +90 x 10
+180 x 7
+180 x 8
+180 x 8
+180 x 7

notes: these actually felt really good, everything was squeezing in my position/stance: hams, hips, back. I focused on driving the elbows up.

Smith Machine JM Press (less than 60 seconds rest)

bar x 15
bar +50 x 15
+60 x 10
+70 x 8
+80 x 6
+90 x 5

Flat DB Flys (alternating speed on sets, pronated grip, short rests)

25s x 10
25s x 10
25s x 10
25s x 10

notes: pronated feels better on my shoulders. I alternated speeds: Sets 1 and 3 I tried to pump them out and get the chest squeeze in, and on sets 2 and 4 I lowered them very slowly, and let them stretch me at the bottom. Good to stretch out my chest tendons at the end of the workout.

2 Oct 2016

Busy days… what will be the outcome

warmup: slow neg side raises, Cuban presses, shrugs

extra warmup: empty bar bench, 110 lb log clean & press 3 times

Log Clean & Press (clean each rep, each triple is EMOM)

120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3

notes: EMOM! cardio!

Bench Press (medium rests)

150 x 8
175 x 5
*wraps, sleeves*
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
175 x 17
175 x 14

notes: after some triples, I did a few AMRAP sets. My spotter let me know that when I fail, it doesn’t seem to be a strength fail, but more I lose the groove of the bar path. It might be a shoulder issue.

Close Grip Bench Press (long rests, wraps, sleeves)

205 x 8
205 x 8
205 x 8

notes: no spotter here, so I didn’t really go to failure. but it might be an RPE 8ish

Incline DB Press (short rests, no sleeves, no wraps, steep incline)

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

JM Press (short rests)

65 x 12
70 x 10
75 x 8
80 x 6
85 x 5

Flat DB Fly (short rests)

22.5s x 10
22.5s x 10
22.5s x 10
22.5s x 10

Bent Over Row (2 min rests)

205 x 10
205 x 10
205 x 10

Full day.

Jan 7, 2016

late morning office workout – felt like going to prison and throwing around iron in the weight pit and noticing new people watching me. hoping I don’t get shanked, lol

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

Extra Widegrip Bench Press (2-3 min rests)

bar x lots
95 x 4
135 x 3
155 x 2
*wrist wraps on*
185 x 6
185 x 6
185 x 6
185 x 6

Spoto Press (2-3 min rests, wrist wraps, elbow sleeves)

185 x 6
185 x 6
185 x 6
185 x 6

notes: nice juicy pauses at the bottom. good day!

T-Bar Rows (2 min rests)

1 plate x 10
2p x 10
3p x 10
3p x 10
3p x 10

Flat DB Flys (2 min rest)

30s x 10
30s x 10

notes: had to bend my elbows a bit, I was not able to keep them strict

Trap Bar Shrugs (2 min rests)

190 x 10
280 x 10
330 x 5
330 x 10

notes: first time with 330, the weight distribution got to me – I grabbed the handles right in the middle, and the frame tilted back and it got too awkward so I had to stop early. need to grab it just closer in than the middle, allowing the frame to tilt forward a bit. its how I do farmers, and is more comfortable on my grip.

Dec 27, 2015

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

Extra Widegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
170 x 6
175 x 6
180 x 6
185 x 6

notes: this was as widegrip as I could safely go, meaning still capable of reracking it at lockout. Any wider and I would have needed a spot.

Spoto Press (2 min rests, wrist wraps)

185 x 6
185 x 6
185 x 6

notes: I haven’t done widegrip in a while, nor had I done spoto in a while, so I was not ready for it lol. I was taking extra long juicy pauses at the bottom during my first set, and by the last rep I could baaaaarely lock it out! During sets 2 and 3 I only paused it for a fraction of a second.

Widegrip Pulldowns (2 min rests)

150 x 10
160 x 10
170 x 10
180 x 10

DB Flys (2 min rest)

25s x 10
25s x 10

notes: the weight was not as important as getting a long stretch at the bottom, so I did these for that. I also kept my wrists pronated, as it makes the movement easier on my shoulder.

Trap Bar Shrugs (2 min rests)

190 x 10
280 x 10
280 x 10

post: 11 min LISS

Oct 18, 2015

Time to turn the RPE up to 9 this week, and add more volume.

warmup: foam rolled upper back, mid back, pecs; static pec stretch

Bench Press (2-3 min rests)

bar x 5, superset my warmup sets with slow neg side raises and Cuban presses
95 x 5
135 x 4
170 x 8 @RPE9, superset my first 4 sets with Blackburns
170 x 9 @RPE9
170 x 6 @RPE9
170 x 10 @RPE9
165 x 9 @RPE9
165 x 9 @RPE9
165 x 10 @RPE9
165 x 9 @RPE9

notes: I wanted to warmup my shoulder, but also wanted to get right into it, so I supersetted the mobility stuff with the bench work until my shoulder felt fully warmed up. By set 8 it felt good.

Incline DB Press (30 degree incline, 2 min rests)

60s x 11 @RPE9
60s x 12 @RPE9
60s x 13 @RPE9
60s x 10 @RPE9
60s x 9 @RPE9

notes: again, my shoulder groaned at the start, then warmed up during the sets.

DB Flat Fly (60 sec rests)

30s x 7 @RPE9
30s x 8 @RPE9
30s x 10 @RPE9
30s x 7 @RPE9
30s x 8 @RPE9

post: 10 min LISS cardio

Oct 11, 2015

I felt just a little beat up today, but dragged my sorry ass down to the gym. I took too long though, didn’t get the timing right on my pwo meal. I like to go to the gym 60-120 min after eating, instead I went over 3 hours after eating. Plus it felt like the preworkout cocktail hit me MUCH harder than usual.

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

Bench Press (medium grip, 2 min rests)

95 x 5
135 x 4
165 x 11 @RPE8
165 x 10 @RPE8
165 x 9 @RPE8
160 x 10 @RPE8
160 x 12 @RPE8
160 x 8 @RPE8

notes: right away a MASSIVE headache kicked in. it was almost blinding. this workout was not going to be fun. the headache lasted almost the entire workout, during the sets I was too psyched up to notice, but the rest breaks between sets were miserable.

Incline DB Press (90 sec rests, 30 degree incline)

45s x 22 @RPE8
45s x 18 @RPE8
45s x 16 @RPE8
45s x 12@RPE8

notes: like last week, I made sure the ROM did not sacrifice tension on the chest. I will go full ROM on BB press, but on DBs as assistance, I would rather get the hypertrophy in optimally. slowly but surely, my chest was running out of gas, lol. down and down the rep counts went. so I knew it was time for some isolation as a finisher.

flat DB flys (90 sec rests)

25s x 12@RPE8
25s x 13@RPE8
25s x 11@RPE8
25s x 12@RPE8

notes: big weight jump from last week, so I upped the rests a bit. still went with an angled grip, still tried to hold the stretch at the bottom for a second. same limited ROM on the top of the movement as with the DB presses. why go all the way up to the point you are just holding the weights directly on top of your straight arms? you sacrifice the tension on your chest when you bring it directly over you, so I stop short.

post: 10 min LISS cardio

Oct 4, 2015

Time to bench press! Don’t think I flat pressed the BB once all summer (except closegrip). I knew there would be a lot of stiffness and cobwebs to work out of my system.

warmup: foam rolled upper back, pecs; side raises with slow negs, Cuban presses, one arm shrugs

Bench Press (medium grip, 2 min rests, supersetted with Blackburns)

55 x 5
95 x 5
135 x 4
160 x 10
160 x 10
155 x 8
155 x 11

notes: still finding the groove of what my shoulder likes, and differentiating between pain and just stiffness

Incline DB Press (30 degrees, 90 sec rests)

40s x 16
40s x 25
40s x 19

Flat DB Fly (60 sec rests, angled grip)

20s x 15
20s x 15
20s x 10

notes: I go somewhere between neutral grip and pronated, feels better on my shoulder. hold at the bottom for a second, let it stretch, then stop on the way up before the DBs are directly over your chest, keep the tension on.

post: 10 min LISS

June 25, 2015

Was able to switch the order today: big workout in the morning, then some light work in the evening.

AM Workout

With all the pressing on the menu, warmup would be a priority.

warmup: 2 Supersets of
1. DB Side Raises x 6, with 3 second holds at the top and 3 second negatives
2. Cuban Presses x 8
3. 1 Arm DB Shrugs x 20

Closegrip Bench Press: superset each set with a “YWT iso-hold”, laying on my stomach, hold my arms up in each position for 10 seconds
(60 sec rest after the YWT before another set of CGBP)

bar x 5 / YWT
95 x 5 / YWT
135 x 5 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT

notes: yar, 8 working sets. working out alone meant I had to burn through some energy unracking it, which sucked.

Incline DB Press (90 sec rests)

35s x 5
50s x 5
60s x 5
65s x 5
70s x 5

Flat DB Press (90 sec rests)

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

notes: by the time I got to the 3rd set, my shoulders were damn tired, so I kept the weight for the next few sets

V Bar Pushdowns (30 sec rests)

57.5 x 20
57.5 x 15
57.5 x 11

Decline DB Flys (30 sec rests)

15s x 12
15s x 12
15s x 12

notes: these don’t do much for my chest, but they warm up my shoulders a bit, so I focused on the stretch at the bottom

Full day of work.

PM Workout

Thought I could use the apartment crappy gym then chill in the hot tub, but the hot tub was under maintenance, so whatever.

warmup: none

Pec Deck (30 sec rests)

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

notes: lightweight, but tired out my chest nice and good. pre-exhaust accomplished.

Bench Press Machine (extra-widegrip, 30 sec rests)

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

post-workout: 15 min LISS