Tag Archive: giant sets


June 4 – Back

I ran around at work all day telling people my piriformis hurt.  I thought it sounded funny.  Then I pointed at my butt and stuck it in their face, and it got more funny. Curse you foam roller!!!

I am wondering if Back Day could use more volume, it doesn’t feel as epic as Leg Day.  Nothing is as epic as leg day.

Got to the office gym around 7 am, and used what they had, small tweaks to the original plan.  Weights seem low on some, but they have stiff cables, just a fact.

(rest between all giant sets, 60 sec)

Giant set:  Bent Over DB Row & Widegrip Pulldown & Straight Arm Pushdown

100s x 6/6     75 x 12     15 x 25

100s x 6/6     85 x 12     25 x 25

100s x 6/6     95 x 12     35 x 25

100s x 6/6     105 x 12     35 x 25

100s x 6/6     115 x 12     35 x 25

 

Giant Set:  Widegrip Pulldowns & Widegrip Cable Row (elbows high) & Rear Delt Cable Flys

125 x 6     125 x 12     25 x 25

135 x 6     125 x 12     15 x 25

145 x 6     125 x 12     15 x 25

155 x 6     125 x 12     15 x 25

165 x 6     125 x 12     15 x 25

 

post workout:  30 min elliptical, resistance

Shoulders, Cut Day 15

Jan 20 – Shoulders

(about 60 sec rest b/w each giant set)

Giant Set: Arnold presses + bent over rear delt DB raises + plate raises
(25s x 12) + (12s x 12) + (35 x 15)
(30s x 12) + (12s x 12) + (35 x 15)
(30s x 12) + (12s x 12) + (35 x 15)

notes: bah, I hate rear delt DB raises!  So hard to get the good form so I am forced to go light to keep form.  but to me that isn’t the same as taxing the muscle, so it just ends up being a form check over a muscle exercise.  *raspberry noise*

Giant Set: seated military presses + bent over rear delt cable raises + machine row (elbows high)
(95 x 12) + (20 x 15/15) + (40 x 20)
(115 x 12) + (20 x 15/15) + (40 x 20)
(115 x 12) + (20 x 15/15) + (40 x 20)

Giant Set: rear delt cable flys + strict DB side raise dropsets + cable front raises
(20 x 20) + (20s x 20 DROP 15s x 5) + (20 x 20)
(20 x 20) + (25s x 7 DROP 20s x 6 DROP 15s x 8 DROP 12s x 4) + (20 x 20)
(20 x 20) + (20s x 10 DROP 15s x 8 DROP 12s x 7) + (20 x 20)

post-workout did some yoga stretches:  chest stretches, shoulder openers, spinal twists, hamstring stretches.  For about 15 min.

Shoulders, Cut Day 10

Jan 15 – Shoulders

Nothing like trying to rush out the door in order to honor the “pre window”!

DUDE WE HAVE TO GO THE GYM NOW I JUST TOOK MY PREWORKOUT… clock is ticking!!!

Lunchtime workout in the office gym.

The name of the game is Giant Sets.  Just keep moving and burning.

(about 60 sec rest only b/w each giant set)

Giant Set:  Arnold presses + reverse pec deck (thumbs down) + plate raises

(25s x 12) + (75 x 12) + (35 x 15)
(30s x 12) + (90 x 12) + (35 x 15)
(35s x 10) + (105 x 12) + (35 x 15)

notes:  love the thumbs down variation you can get with free-moving stiff handle pec decks, allows me to target my rhomboids more.

Giant Set:  seated military presses + bent over rear delt cable raises + t-bar row (elbows high)

(125 x 12) + (30 x 15/15) + (45 x 20)
(135 x 12) + (30 x 15/15) + (50 x 20)
(145 x 9) + (30 x 12/12) + (60 x 15)

notes:  on the mil press, I only came down until the tops of my arms were parallel with the ground.  My shoulder was feeling tweaked so I played it safe.  On the t-bar row, I kept elbows high and really tried to squeeze the proverbial pencil in between my shoulderblades; despite me knowing this is a movement for my back, I like to bring the connection in a bit on some of the movements.

Giant Set:  reverse pec deck (thumbs up) + strict DB side raise dropsets + cable front raises

(45 x 20) + (20s x 15 DROP 15s x 6 DROP 10s x 4) + (30 x 9)
(45 x 20) + (20s x 13 DROP 15s x 8 DROP 10s x 5) + (15 x 15)
(60 x 20) + (20s x 10 DROP 15s x 7 DROP 10s x 8) + (15 x 12)

notes:  I was going to rear delt flys with the cables, but another dude in the gym wanted to use one of the cables, so I went back to the pec deck and went thumbs up.  I kept it light because I kept popping a knot on my traps whenever I came back with the handles, so I wanted to be gentle and see if I could work the knot out.

By strict side raises I mean arms STRAIGHT.  No need to worry about pinkies high and pouring out pitchers of water when you keep your arms straight.  It makes the exercise a lot harder but I wasn’t trying to look cool, so light DBs don’t bother me.

By the time I finished a double dropset of strict side raises, my shoulders were SMOKED!  I could barely do the front raises, no matter how light they were.

Saturday Spin and Arms

Today, I had 2 friends that wanted to work out with me.  One wanted to do cardio, one wanted to do an arm workout.  One was male, one was female.  Think you can attach the person to the workout?  Think again.

 

My male friend, he loves Spin class.  I love Spin too, to be honest.  So we went to Spin in the morning.  Not much to talk about there, wasn’t feeling it.  The Spin instructor talked WAY too much, just blah blah blah for a straight hour.  Hard to clear my head (which is one thing I love about weightlifting).

 

My female friend… SHE wanted to train arms.  This was an idea I could get behind!  I broke from my usual routine, and borrowed a workout from Musclepharm:  their Arm routine from Phase 2 of their Get Swole program, or w/e it’s called.  We were gonna get a PUMP!

 

I figured it would be fun to take pictures of a girl doing an arm workout; more fun to look at than me doing arms.  So the log is what I did, the pix are what she did.  On with the show!

Oct 5 Noontime Arms (sets traded back and forth b/w me and her)

 

A.  Giant Set x 5 :
Dumbbell Preacher Curls – 5 full reps, 5 half reps

IMG_2918

EZ Bar Curls – 5 full reps, 5 half reps

IMG_2920

Reverse Preacher Curls – 5 full reps, 5 half reps

IMG_2922

Bicep Curl Machine  – 30 reps

 

I.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
II.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
III. 40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
IV.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
V.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30

notes:  could have gone heavier, but hard to know when to up the weight when you know it’s part of a giant set, and you still have a 30 rep burn set at the end.  It was a good giant set for me though, because it took my shoulder crap out of the equation.  And it was fun for the pump, those half reps for squeezing that peak!  The curl machine was a good one, separate arms with separate weight stacks (30 lbs each arm), and the platforms were above your head, so it was like an overhead cable curl.

B.  Close Grip Bench Press – Smith Machine
2 Fake Plates (35s) and 2 quarter plates x 15
2 Plates and 2 Fake Plates x 10
2 Plates and 2 Fake Plates x 9
2 Plates and 2 Fake Plates x 9
4 Plates x 5

IMG_2925

notes:  We wanted the regular bench, but there was a giant posse of about 7 dudes high fiving each other and living on both flat benches, so we decided to do the Smith Machine.  Extra plus with the safety of the Smith Machine, we went suicide grip and worked the triceps even more directly

C.  Rope Pushdown:  20 reps then 20 half reps
40 x 20/20
40 x 20/30 x 20
40 x 20/30 x 20
40 x 20/30 x 20

notes:  this cable feed was extra sticky, 40 pounds on this is like 80 pounds on a regular machine lol.  So no PRs on this bastard cable machine.

D.  Bench Dips: 15, 15, 15, 15, 15 (she bent her knees, I went straight leg)

everyone loves bench dips!

everyone loves bench dips!

 

E.  Straight Bar Pushdowns:  20 full reps, 20 half reps

IMG_2935

 

100 x 40 full reps
110 x 13/8
90 x 20/7 DROP 70 x 13 half reps
70 x 20/20

notes:  started out easy but we went back and forth between us, so I got tired FAST, lol.  Weight kept dropping like a rock just to hit those reps.

Then we both had to split.  Overall, not bad workout, I could have gone for a little more volume though, just more heavy pushing and less pumping, more of those closegrip presses I think.