Tag Archive: full front raises

5 Dec 2016

Snowstorm today. I ended up doing my workout at the office instead of at the strongman gym, just to cut down on my time on the road. Saved my sanity a bit.

warmup: slow neg side raises, Cuban presses, shrugs

OH WAIT!! NVM saving my sanity, the nice quiet peaceful empty office gym was filled with fools this afternoon! Someone plugged in their ipod and cranked up the Top 40. Its like listening to the radio… except you paid for all this garbage music YYYEEAAAHHHHHH!!! Then people hopped on the cardio machines and did it at 40%, never once being out of breath so that they could carry on a full conversation with their neighbour cardiofool the entire time! As I sat there looking at this, one guy ran over to the pullup bar, tried to do a kipping pullup (he wasn’t exhausted and forced to kip, he just wanted to look pro)… instantly kicked a bunch of equipment off a nearby rack YYEEEAAHHHHH!!!

Just screaming ninnys. Remember the scene in Stripes when they ran through the obstacle course??

So… I focused on my own stuff.

Bench Press (medium rests)

bar x a few
135 x 2
185 x 2
225 x 1
*elbow sleeves on*
245 x 2
250 x 1
255 x 1
215 x 11

notes: forgot my wrist wraps! bah. oh well, it went ok even with my limp wrists.

Dual Cable Wide Pulldowns (90 sec rests)

10 plates x 15
11p x 15
12p x 15
12p x 15

Seated Smith OHP (medium rests)

bar+90 x 12
bar+90 x 12
bar+90 x 12
bar+90 x 10

notes: I know you all love my Smith Machine 😛

Superset: Strict DB Side Raises and Full DB Front Raises and Band Pullaparts (medium rests)

15s x 10 / 15s x 10 / 15 pullaparts
15s x 10 / 15s x 10 / 10 pullaparts
15s x 10 / 15s x 8 / 15 pullaparts

notes: shoulders were dying after this

23 Nov 2016

So yeah, Tuesday I was wrecked, to the point I was fighting off a bug. so I took a night to rest, and came back to it tonight.

warmup: slow neg side raises, Cuban presses, shrugs, then some light Viking Presses

Log Press (clean every rep, 2-3 min rests, no sleeves or wraps)

110 x 3
155 x 4
155 x 4
155 x 4

notes: I probably could have pushed more volume with some wraps and sleeves, but this was some quick rep work to get back into the swing of things with log again (I felt out of practice), and might hit some heavy reps this weekend

Bench Press (medium rests)

bar x soooooo many
135 x 5
185 x 3
*wraps and sleeves on*
230 x 5
230 x 5
230 x 5

Closegrip Bench (medium rest, wraps, sleeves)

245 x 2
245 x 2

Spoto Bench (medium rests, wraps, sleeves)

215 x 5
215 x 5

At this point I was scheduled to do some heavy DB rows, but I decided I want to hit some heavy deads tomorrow, so I cut out the rows and saved up my grip and low back for tomorrow. (So I better make time for that workout!)

Superset: Strict DB Side Raises & DB Full Front Raises & Cable Face Pulls & Hyperextensions (2 min rests)

12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts

notes: instead of the usual front raises to eye level, I raised them up over my head and squeezed my rear delts a bit. It all helps keep the cobwebs out of my shoulder joints, and keep the socket lubed and happy.

I have been away for a while, sorry!  I haven’t been skipping workouts, just fell behind with posting.

Actually, some bad news – I am worried I might have a hernia from when I dropped the dumbbell on myself a few weeks back!  I have a doctors appt soon and I will get something conclusive ASAP.  For right now, it doesn’t hurt.  However…

I think I need to take it easy on training for a while until I know if I have a tear or weakening in my abdomen wall or not.  The plan for now is to do just isolation exercises, let the core rest until I get the all-clear from the doctor.  I am in Standby mode for now, meaning isolation exercises, go for endurance and calorie burn over building strength.  As soon as I am clear to lift for strength again, I will go back to heavy compounds.

Please note this doesn’t mean I won’t go to the gym, or go to the gym less often, or lift light or lift without intensity!!  I intend to go hard at the gym, just that I will try and keep my core out of it while I rehab.  I intend to go as heavy as I can on the isolations with short rest and lots of supersets.

Monday I headed to the studio to meet up with the trainer.  We spent some time reviewing my goals, which only left us with so much time to workout, so we decided to stagger leg and shoulder sets!  It makes for a very tiring workout, trust me.

(30-60 sec rest b/w supersets)

A. Superset:  Leg Extensions and DB Side Raises

120×15 & 20s x 15

140×15 & 20s x 15

150×15 & 20s x 15




notes:  I tried to keep strict form on the side raises, straight arms, or forearms never above elbows.  I always find these awkward to keep good form on, so I need to keep the weight low to really target the shoulders.

B.  Superset:  Prone Leg Curls and Full Front Raises

95×15 & 30×15

95×15 & 40×15

95×15 & 40×15




notes:  I had never done full front raises before, so this was fun!  I had to fight hard to keep from swinging, and it got quite challenging by the end.

C.  Rear Delt Cable Fly





D.  stationary bike with varying speeds, 10 min

Ok, so this was a pretty short workout for me, but I had a lot of planning and arranging to do!  Supersetting them together though kept the intensity up, so I feel like it was still a good challenge.  Stay tuned for more exciting stuff to come!