Tag Archive: flys


June 19, 2015

Late afternoon office workout. My least favorite shoulder killers. Work on my weak points.

Closegrip Bench Press (2 min rest, superset with resistance band over & backs)

bar x 5
95 x 5
135 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

notes: yar, 7 sets at a working weight for me

Incline DB Press (2 min rest)

35s x 3
50s x 3
75s x 3
75s x 1… drop weight, decrease rest to 90 seconds
60s x 3
60s x 3
60s x 3

notes: I got sloppy with my form, and my shoulder tweaked a bit, so I dropped the weight 20%, and reduced the rests 25%

Flat DB Press (2 min rests)

50s x 12
60s x 10
70s x 8
80s x 4
80s x 4

notes: lots of pressing sets! Shoulders getting tired and cranky.

V Bar Pushdown (30 sec rests)

57.5 x 20
62.5 x 14
62.5 x 9 DROP 52.5 x 6 DROP 42.5 x 5

notes: double drop set on the last one

Decline Cable Fly (30 sec rests)

35 x 12
35 x 12
35 x 12

post-workout: 15 min LISS

I missed the Thursday workout and needed to catch up, so I did my compound work at Noon, and then some shoulder health work at 4:30 PM.

To accommodate the fact I was working out twice, I dropped the volume to a minimum on the Noon workout, just one top set and one backoff set.

Noon Powerlifting

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, 3 minimal rest)
130 x 5
180 x 3
205 x 2 (switch to medium stance and parallel)
235 x 1 (belt on, increase rest to 3 min)

259 x 6 @RPE9

245 x 6 @RPE8

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
125 x 3
145 x 2
160 x 1

180 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

165 x 6 @RPE<8

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
225 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

325 x 6 @RPE8

315 x 6 @RPE8

It was a good thing I minimized the volume – I was pretty short on time and had to take off. There was no work today but I had to run errands before the late afternoon workout.

As well, one side effect of having such irregular sleep over the holidays meant that my low back had not fully recharged – it got pretty sore during the workout. What I really need are really long marathon sleeps in my bed, not catnaps throughout the day.

Also, squats kinda hurt because I had cut up my heel a bit – I build up excess dead skin and scrub it off and went too deep so my heel was bleeding. Putting pressure on it while I walked was no fun, and it was also distracting during the squats.

PM Shoulder Health Workout

Same workout as last week, just a little more compressed for time.

Superset Scapula Stretch Pulldowns and Rotator Cuff Warmup (no real rest b/w sets, back and forth)

12 plates x 8 / 15 lb DB taken through ROM 15 times per arm
13 plates x 8 / ROTO
14 plates x 8 / ROTO

Stretched Rows (30 sec rest)

12 plates x 8
14 plates x 8
16 plates x 8

Superset Minor Chest Dips and DB Rear Delt Flyes (60s rest)

10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20

Superset DB Hex Press and Band Pullaparts (60s rest; flex each pullapart at peak contraction for 1 second)

45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts

notes: Used a heavier resistance band than last time.

Superset DB 6-Way and Band Over&Backs (60 s rest)

10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs

Prone Leg Raises (straight legs, 30s rest)

25, 25, 25, 25

Planks (30s rest)

30 sec
30 sec
30 sec
30 sec

Ugh, my throat is sore and I feel shaky. Hope I am not fighting off a bug. 2 workouts in one day might have been ill-advised.

Cut Day 20

Had to take a little break while I got my sleep game right!  But I stayed on my diet, so I can climb right back on the exercise train with no issues.

had some decent sleeps over night, but also some huge naps during the past few days that have made all the difference! Finally starting to feel balanced again

I am not taking Xmas off work, but the office will be so quiet, that I consider it sort of a “work deload”. Lightweight baby. Answer emails when I feel like it, work out when I feel like it, have naps when I feel like it. Slow time is in effect all next week.

Last day with the trainer for a little while – she takes off for Xmas vacation… and I remain in the weight pit grinding it out on my own for a bit

Flat DB Press (5 second negatives)

45s x 10
55s x 10
55s x 10
55s x 10

Decline Cable Fly

50 x 12
70 x 12
70 x 12

pushups

3 sets of 15

Standing DB Press (5 second negatives)

25s x 10
30s x 10
30s x 10

notes: these are finally starting to feel good, like I got the form down on the slow neg, so the weight can start slowly going up.

Cable Side Raise/Front Raise (do side reps then the front reps, per arm)

20 x 10/10
20 x 10/10

Superset – Rope Pushdowns & DB Skullcrushers (spread rope at the bottom; the skullcrushers my triceps were being restrained again)

90 x 15 / 20s x 12
90 x 15 / 20s x 12
90 x 15 / 20s x 12

After that, I had to take off for some Friday night Xmas chit, no cardio in the cards. compound lifts are lined up for tomorrow, gonna be fun!

Cut Day 13

 
warmup:  rowing machine for 5 min

Flat DB Press  (5 second negatives)

50s x 10
50s x 8
50s x 8   *trainer calls me out for sandbagging*
55s x 10

notes:  I was being lazy, lol.

IMG_5348
Decline Cable Fly

60 x 15
60 x 15
60 x 15

 

Pushups

1 min of pushups with slow controlled descents  x  2

 

Superset Slow Neg Standing DB Press & Side Raise/Front Raise Cables (5 second negatives on the press)

25s x 10;  20 x 10/10 (10 side raises then 10 front raises, one arm at a time)
25s x 10;  25 x 10/10
25s x 10;  25 x 10/10

IMG_5353

IMG_5357

notes:  Changed the DB presses to keep them more in front… felt much better on my shoulder!  For the front raises, held the attachment hammergrip style.  The pic shows this, I think.

 

Superset – Hammergrip Cable Extensions & DB Skullcrushers

40 x 15 / 25s x 8
50 x 12 / 20s x 10
45 x 12 / 15s x 12

IMG_5361

notes:  for the extensions, I took off the attachment and grabbed the black rubber ball / cable end.  Feels better when I do it this way.  For the skullcrushers, doing them second in the superset sucks!  My trainer decided to keep my form tight by LEANING into my tricep with her thigh… but this ended up compressing my tricep and making the exercise even harder, lol!  Had to keep dropping the weights.

post-workout  15 min LISS
Anyhoo, whatever, rest day on Saturday, which I shall enjoy very much 😀

Cut Day 6

Another day, another Xmas party. Its also a high-carb day… so… lunch consisted of 3 sliders, pork sausage in a bun with sauerkraut, and fries. LOL, not much of a diet meal

No circuits today! Push session.

Took some measurements and pics for 5 min. 275! Eek! I could feel I was getting fluffy. I guess it could have been worse, but it was def time to cut. About 28% BF.

warmup: rowing machine for 5 min

Flat DB Press (5 second negatives)

45s x 8
45s x 10
50s x 10
50s x 10

notes: haven’t done slow negatives in a while! Felt good once I found the way to make it comfortable on my shoulder on the eccentric.

Decline Cable Fly

3 plates x 15
3 plates x 20
3 plates x 20

Standing DB Press (5 second negatives)

25s x 8
25s x 10
25s x 8

notes: these didn’t feel so cool on my shoulder. I can do way more than this with the BB, so I just need to get used to it, slow negs or not.

Cable Side Raise / Front Raise

2 plates x 10 side, 10 front, per arm
2p x 10/10
2p x 10/10

Superset – DB Skulls and Hammergrip Cable Extensions

20s x 12 / 3 plates x 10 (per arm)
25s x 12 / 4p x 10
25s x 12 / 4p x 10

Ran out of time and had to end it there, so I did some cardio on my own.

post-workout 15 min LISS

The cut has just begun! Saturday I rest and then Sunday its back to the compound lifts.

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 🙂

 

8/27 Extra Shoulders

 

OK, this would be my third shoulder workout this week.  But in some ways, I was starving for some activity and it felt like forever.  I decided that instead of a heavy pushing day, this would be a pump-oriented, shoulder-health type of workout.  I went back to a John Meadows Pump workout I knew was sure to burn me out, and threw in an Arm finisher at the end.

 

Machine Press (hammergrip, 60 second rest, flex hard for 1 second at peak contraction)

50 x 12

70 x 12

90 x 12

90 x 10

90 x 10

90 x 9

notes:  good to get the shoulders warmed up

Superset Minor Chest Dips & Incline Rear Delt DB Flys  (60 sec rest b/w supersets)

10 dips / 10s x 20

10 dips / 10s x 20

10 dips / 10s x 20

10 dips / 10s x 20

notes:  these feel light and no big deal, but I know from past experience that this lays the groundwork for later devastation.  It all has to happen in order for max effect.  Please be aware that a “minor chest dip” means your arms stay straight and you just sink down into your scapulae, then flex up just using your chest muscles.

Flat DB Hex Press & Band Pull-Aparts (60 sec rest b/w supersets, flex pull-aparts for 1 second at peak contraction, keep constant tension on pull-aparts)

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

notes:  it’s at right about this time where the burning sensation starts to kick in.  I am groaning by the end of the pull-aparts, and that 60 second rest burns so bad, I can’t just let my arms hang down, I have to hold on to something and stretch my shoulders out.

Superset 6-Way & Over and Backs (60 sec rest, keep constant tension if you can!)

10s x 10 / 11… 4

10s x 7.5 / 9… 11

10s x 10 / 7… 9… 4

notes:  It is at this point where the burning in my shoulders is so bad, I am fighting failure.  The weights are nothing, but I can’t do 10 6-ways and 20 over and backs to save my life!  I kept failing and needing a second to take the tension off, and most of the time I had to stop because I needed that 60 seconds because my shoulders felt so weak.  But then about 5 seconds into my break, the burning would replace the weakness and I needed to stretch.  I almost needed to start the next set again just to make the burning go away.  You don;t need much weight to kill your shoulders, because this trashed me.

 

After taking 5 minutes to recompose myself, I went on to do my Arm Finisher:  3 bicep exercises for 5 reps each, then dropset the same 3 exercises again, then 3 tricep exercises 5 reps each then dropset the same 3 tricep exercises.  Then go RIGHT back to biceps again, ad nauseum.  Basically a neverending arm gauntlet for 5 rounds.  Zero rest.

Arm Gauntlet:  Twisting Curls/Hammer Curls/Pinwheel Curls, drop weight, repeat —> DB Skullcrushers, 2-Hand Extension, Pronated Kickbacks, drop weight, repeat

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 55 x 5 / 20s x 5 —> END

 

notes: whew!  The shoulder workout pounded my delts into dough.  You could make pizza out of my muscles, and this arm workout put the crust on that pizza.  Again, zero rest, constant repping.  Light weight sure, but by the end, that’s not noticeable.  My triceps could maybe have handled a little more, but in the interest of expediency, these were the dumbbells I could hoard to myself in a busy gym, and even then by the 5th round this guy was making sad faces at me so I let him have my 40 lb and used the 55 lb for the dropset extensions.

I like doing pronated kickbacks because I get a better contraction in my triceps over regular kickbacks.  Everyone is different, this is just what works for me.

post-workout:  20 min LISS elliptical, 70% resistance, 9/10 incline

 

8/27 Shoulders

My eye has been hurting me lately, but I will be JWF (jolly well fucked) if I let it keep me from working out.

 

In the gym by 6:45 AM, hittin it.

 

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

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

70 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Free Cable Widegrip Pulldowns (1-2 min rest b/w sets)

90 x 5 / 115 x 5

105 x 5 / 115 x 5

120 x 9 / 115 x 5

notes:  stopped on the AMRAP set when I couldn’t press it up in one smooth motion any more.

 

Assistance

Superset Bench Press and Pulldowns   (60 sec rest)

warm-up

70 x 5 / 115 x 10

90 x 5 / 115 x 10

110 x 5 / 115 x 10

main assist

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

145 x 5 / 115 x 10

notes:  was having a hard time keeping a proud chest on the pulldowns, I was starting to cave forward, it was wearing me out!

 

No arm work for me today, am changing up my arm workouts a bit, every 4th day instead.

Rear Delt Finisher

Reverse Cable Flys (10 sets, 10 seconds rest)

5 pounds x 10 reps x 10 sets

notes:  not 5 pounds per arm, more like 2.5 pounds per arm… sounds wimpy but it works!!

 

post-workout:  20 min elliptical

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

6/27 Chest

Bench Press

warm-up – 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

main – Superset Bench and One Arm DB Rows (2 min rest b/w sets)

130 x 5 / 70 x 5/5

150 x 3 / 70 x 5/5

165 x 10

notes:  had to improvise with the back work based on what was available

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

 

Widegrip Free Cable Pulldown (30 sec rest)

75 x 10

85 x 10

95 x 10

105 x 10

115 x 10

notes:  heavy cables!

 

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 15

 

EZ Bar Curls (30 sec rest)

65 x 15

65 x 15

65 x 15

 

Cable RD Flys (30 sec rest)

15 x 15

15 x 15

15 x 15

 

notes:  after I was done, had to rush back to work!  Did I mention this was a 7 am workout?  🙂