Tag Archive: french press


22 Oct 2015

Normally I would do this at the Strongman gym with the log press, but they wouldn’t be open until late. I can’t do 2 late nights in a row, so I had to make due with commercial stuff.

OHP with Swiss Bar (2 min rests)

62 lb bar x 6
112 x 3
137 x 6 @RPE9
137 x 8 @RPE9
137 x 7 @RPE9
137 x 6 @RPE9
137 x 6 @RPE9

Superset: French Press & DB Curls (2 min rests)

85 x 8 / 35s x 12
85 x 12 / 35s x 13
85 x 11 / 35s x 10
85 x 11 / 35s x 12
85 x 9 / 35s x 10

Superset: Pushups & EZ Bar Curls (2 min rests)

10 / 85 x 7
10 / 85 x 8
8 / 85 x 7
9 / 85 x 7
11 / 85 x 7

Superset: Leaning Strict DB Side Raises & Face Pulls (2 min rests)

25 x 7 / 3 plates x 15
25 x 9 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 6 / 3 plates x 20

notes: this cable machine felt really light for the face pulls, so I just focused on the squeeze at the top, and it still did the trick

post: 10 min LISS

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Oct 8, 2015

late night pwo and carbs getting to me, I was hyped for this workout! I also had terrible gas. That diet life.

warmup: foam rolled upper back, lats, armpits; shoulder capsule stretches

Log Press (2-3 min rests)

80 x 5
95 x 4
125 x 8 @RPE7
125 x 8 @RPE7
125 x 6 @RPE7

Superset: French Press & DB Curls (2 min rests)

75 x 8 / 22.5s x 15 both @RPE7
75 x 12 / 22.5s x 13 both @RPE7
75 x 10 / 22.5s x 15 both @RPE7

Superset: Pushups & EZ Bar Curls (2 min rests)

8 / 65 x 12 @ RPE7
10 / 65 x 11 @ RPE7
11 / 65 x 9 @ RPE7

notes: I messed up my shoulder with pushups years ago, and I still hate them, they hurt and feel uncomfortable. But I took some tentative forays into them this evening, nothing too strenuous.

Superset: Leaning Strict Side Raises & Cable Face Pulls (2 min rests)

12.5s x 18 / 30 x 14 @ RPE7
12.5s x 18 / 30 x 25 @ RPE7
12.5s x 18 / 30 x 30 @ RPE7

Oct 7 – Noontime Shoulders, Back, Arms (normal tempo, 45 sec b/w all sets and exercises)

Standing Military Press
75 x 15
75 x 15
75 x 15
75 x 15

Upright Rows
75 x 15
75 x 15
75 x 15
75 x 15

Reverse Pec Deck (thumbs down)
60 x 15
75 x 15
75 x 15
90 x 15

Closegrip Cable Row (this was the full stack in my work gym, so to make it harder I held rep at peak contraction for a few seconds)
195 x 15
195 x 15
195 x 15
195 x 15

Widegrip Pulldown (bad feed, no PRs possible here!)
150 x 15
150 x 15
150 x 15
150 x 15

Assisted Chinups : 11, 7, 10
(widegrip first 2 sets, then dropped to hammergrip for last set)

Seated Dumbbell Curls
35s x 15
35s x 15
35s x 15
35s x 7

EZ Bar Curl (widegrip)
65 x 15
65 x 7 (tried closegrip, tendinitis flared up, went back to widegrip)
65 x 15
65 x 15

Skullcrushers
65 x 15
65 x 15
65 x 15
65 x 15

French Press
65 x 15
65 x 15
65 x 15
65 x 15

Friday morning made it to the gym nice and early, was in there by 5:30 am!  I often enjoy a little Friday morning spin, but I had gains to go find that day.

Friday AM Chest & Arms (40-45 sec rest)

Rotator Cuff Warmup (15 lb DB through ROM 15 times a side, back and forth five times with no rest)

Incline DB Press
65s x 15, 15, 15, 11

Decline Bench
185 x 8
135 x 15
135 x 15
135 x 12

Pec Deck
100 x 15
100 x 15
110 x 15
120 x 15

Seated Alternating DB Curls (twisting)
35s x 15, 15, 12, 15

EZ Bar Curl
60 x 15, 15, 15, 15

EZ Bar Skullcrusher
50 x 15
50 x 15
50 x 15
60 x 15

EZ Bar French Press
60 x 15, 15, 15, 15

notes:  I was so unhappy with those declines!  I haven’t done them many times before, and it was the first time on this particular decline bench, and the bench wasn’t adjustable so I was too tall so the bar ended up hovering over my stomach, but… but… dammit!  Just sad.  I dropped weight after the first set, and couldn’t keep up on even 1 wheel.  I had done chest on Tuesday, maybe I was still tired from that.
For the EZ bar work, I found out the preset 60 lb bar was “loose”, so the metal on the inside of the weight kept SCREECHING against the bar.  So I had to keep it under control the whole time, any jerking at all and it would be metal on metal screeching.  I didn’t want to piss off too many people, 5:30 AM gym is full of some cranky and serious people, haha.
Whole thing took slightly less than an hour, then home for some food, then off to work!  Felt great!  Endorphins from the workout had me extra-peppy at work, my coworkers were impressed.

 

Saturday was Leg Day!  Luckily, I found a female friend to join me, let’s do it!

Saturday AM Quads & Calves

Theme here is slow slow slow negatives (4-5 sec, even on drop sets), full ROM, traded sets back and forth between us

Leg Extensions
90 x 8
120 x 8
150 x 8
180 x 8 DROP 150 x 10 DROP 130 x 10

Hack Squat Machine
2 plates x 8
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8
2 plates and 2 quarter plates x 8 DROP 2 plates 1 quarter x 8 DROP 2 plates x 8 DROP 1 plate x 8

Stationary Backwards Lunge w Dumbbells
40s x 10 (each leg)
40s x 10
30s x 10
25s x 10

Leg Press Machine
160 x 20
200 x 20
220 x 20
240 x 20

Seated Calf Raise
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12
140 x 12 DROP 105 x 8 DROP 70 x 10 DROP 35 x 12

Standing Calf Raise Machine
300 x 8
300 x 8
280 x 8
280 x 8 DROP 240 x 6 DROP 180 x 6 DROP 120 x 6 DROP (same weight, bounce through midrange of ROM until failure)

notes:  We were both too gassed by the end to do any cardio.  I brought a scoop of Allmax Carbion and a Quest bar but she forgot food, so we split them for energy after the workout.  Besides, we were there for 2 hours at that point.  Enough!

Going full ROM on hack squats was tough!  It exposed just how much I rarely go past parallel.  Good lesson in there for me.
My word I hate lunges!  My form was slipping by the second set so I had to keep dropping weights to keep those slow negs and good balance.  Ladies love lunges, in my experience.  This is a major point in their favour.

I wanted the 45 degree leg press, but there was a guy and 2 girls tying up the only one, so we had to use the machine.  Its ok, it still was pretty good, our quads were beat up at that point.  During one of my friend’s sets, a male trainer walks up and stops us and says “move your feet farther up, if you keep them that low you focus on your quads.”  To which I responded, “yes that is what we want, focus on quads.”  Then I audibly reminded my friend, “spread your feet out without moving them to activate your quads, then mentally imagine a PULL down with your hamstrings on that slow negative.”  The trainer got a puzzled look on his face and walked away…

And that was that!  Another successful Leg Day (well at least the quads), dead and buried.

 

How about you guys?  Have anything fun planned this weekend?  Leave a comment below!

 

Start of Week 4

After the good news on Friday, I began to think ahead to Week 4 – how can I do things better than Week 3?  It may sound crazy, but this challenge only runs until the end of July, just a few weeks left!!

Luckily, my trainer is of the same mindset as me.  She prepared a new diet plan for me (thanks Les!) which will take me into the realm of carb cycling… I already cycled carbs a bit when I was having cheat days, but this time no cheat days only high and low carb days.  For more info on carb cycling, why don’t you check out my trainers blog??  Lots of good info!

http://getfitwithles.wordpress.com/2013/07/06/carb-cycling-what-it-is-and-how-it-works/

I need to stock up on groceries and supps, so I will have to start it on Wednesday.  But looking forward to it!

 

I had been icing my Teres Major lots, so Sunday I wanted to do some shoulders, test the wings out.  Arms and Shoulders.

Sunday Workout:

Machine Lat Raises (30 sec rest) 90 x 8, 8, 8, 8, 8, 8, 8, 7

Tricep Giant Set (60 sec rest b/w giant sets)  Closegrip Smith Machine Press & Skullcrushers & French Press

A.  110×12 & 50×12 & 50×12  B.  110×12 & 50×12 & 50×5  C.  110×12 & 50×12 & 50×7

Cardio Break – Spin Class

Bicep Giant Set (60 sec rest b/w giant sets) Fat Hammer Curls & EZ Bar Preacher & Reverse Preachers

A.  35×12 & 50×12 & 50×12  B.  35×12 & 50×12 & 50×7  C.  35×12 & 50×12 & 50×8

Rope Face Pulls (10 sec rest) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Cable Upright Rows (30 sec rest) 115 x 12, 12, 12

 

Notes:  Once again, the tricep giant set as originally planned is impossible to execute in that gym, so I had to improvise.  People just love that cable machine, if you walk away from it for 30 seconds, someone WILL jump in.  Doesn’t matter if its 6 am or 6 pm, not gonna happen, you either camp there or move on.

I got to the gym late, so once I was done lat raises and triceps, I had to run off to Spin class.  Which went fine, my usual craziness on the flat races.  Then the rest after spin class.

Biceps I decided to improvise because I wanted to isolate my biceps so I could avoid pulling on my scapula like last week.  Hammer curls (not across the body ones) felt fine so I kept those in but made them first, and then did the other 2 sets on the preacher bench so I could zero in on the biceps.  Worked well enough.  Always be ready to improvise instead of giving up.

I then tried out the shoulder exercises I knew had a good chance of irritating my teres major.  I did face pulls first, and sure enough I didn’t feel it while doing it, but I sure felt tight in the teres after I stopped.  So I decided no rear delt flys for me today (sacrilege!!! I love those).  I also wasn’t sure how shrugs would feel without my trainer watching my form, so I did some upright rows instead as a consolation.

And that was my workout!  Not bad for an injured man!  How was your Sunday?  Any good workouts?

I felt like I had a lot of time in the gym to make up for, so I headed down Sunday morning for an epic gym session.

Got in the gym just as it opened, the plan was:  do legs for an hour, then do a spin class, then do arms.

Legs:

45 degree Leg Press (60 sec b/w sets):  180×50, 270×40, 450×30, 630×20, 810×10, 860×10, 900×8

superset – leg extensions and leg curls (no rest, back and forth 4 times):  150 x15/15, 15/15, 15/15, 15/15

Spin – 1 hr

leg notes: I am happy with the leg press, new weight for me!  I know I can do more, but I am getting used to it.  After 8 reps, I noticed my knees starting to track out, so  I called it quits there.  Hands stayed on the handles, gripping so tight it made my tendonitis flare up!  haha  I went deep as I could, meaning my thighs were pressed into my gut, which made it sort of like a rest, lol!  Don’t do that one on a full stomach, keep it empty cause your thighs will push into your stomach.

I was thinking of doing squats, but my neck was just starting to feel better, so I kept it simple.  No squats just yet.

The superset was fun, just light and a pump to get the blood flowing before spin.  My quads were quite tired though!  150 would normally feel much easier.

Spin was awkward, there was an older lady subbing in for Andrea.  I use the term older because she made fun of her own age at one point.  She said lots of awkward things, like shouting “how does that feel, baby?”  I cringed a lot.  But I got a good sweat in.

 

Then time for arms!  For fun, I decided to do something different – I tried a workout from Youtube!  A channel called Physiques of Greatness has a workout called “Curls for the Girls, Vol 1”, basically supersets of biceps and triceps, which I do anyways, but sometimes it is fun to switch it up.  By the way, PoG is a great channel, check it out if you are on Youtube

http://www.youtube.com/user/PhysiquesOfGreatness

So I launch into “Curls for the Girls, Vol 1” (there is a Vol 2 and 3 I will also try), and during my first superset, who shows up???  Leslie my trainer!  I guess Curls for the Girls works after all, a girl appeared 5 min into starting, damn!  Les was ALSO about to do arms, so I suggested we team up on this workout, take turns supersetting.  So off we went.

Arms:  (took turns supersetting, I did a superset, then she did, back and forth)

closegrip bench press & strict curls:  80 x 12/12, 12/7, 12/7

bench dips (feet elevated) & seated db curls (40 lb db’s):  12/12, 12/12, 12/12

reverse curls & French press:  40 x 12/12, 50 x 12/12, 12/12

one-arm preacher hammer curls (30 lb db’s) & v-bar pressdowns (150 lbs):  15/15, 15/15, 15/15

wrist curls and reverse wrist curls:  50 x 15/15, 15/15, 15/8

notes:  Les didn’t do the wrist curls, she went off to do her cardio.  I was really disappointed by the first round, 80 was WAY too light for the closegrip press, but my tendonitis flared up on the curls and I could barely do them.  I thought it would be cool to use the same weight and save time, but I really should have grabbed 2 different weights.

I don’t normally do dips, they mess up my shoulder, but the bench dips felt fine (Les used the dip machine).  After the press and curl debacle, everything else felt WAY light, my forearm tendonitis stayed quiet, even during the preacher hammer curls.  Next time I do this routine I will go heavier for sure.  I kept it light in case my arms groaned at me, but I was overly cautious; go heavy or go home!

Except for the wrist curls, my tendonitis popped up during the normal curls, but not the reverse ones.  By the third superset, my forearms were so tired, they gave out during the reverse curls.

 

Then I was done!  I looked at the clock, I had been at the gym 3 hours!!  Holy crap!  There might be something wrong with me, haha.  I must be sick in the head!  Long weekend, Sunday, gym for 3 hours.  I went home for some steak and a nap.

 

And that is my workout for the day!  How about you?  any good workouts this weekend?