Tag Archive: grip


A new day for the rest-pause workout!  I got into the gym in the morning, and got ready to wage war on the iron.

 

row machine (closegrip) 150:  18, 7 = 25/25 reps complete!

deadlift 225×15 (10 min goal):  3/3/3/3/3 = complete!

assisted widegrip pullups:  8,5,4,3,3 = 23/35 reps FAIL

seated alternating twisting DB curls 55s:  7,6,6,4 = 23/25 reps FAIL

curl machine 110:  18, 5, 3 = 26/25 reps complete!

DB shrugs 80s:  20, 15 = 35/35 reps complete!

grip hang:  10 sec, 7 sec, 5 sec

 

I wanted to do deadlifts first, but all the racks were busy.  But by the time I was done rows, one opened up.  Deadlifts were slightly different than the other exercises, I gave myself 10 min to do 15 reps, with the intention that I will eventually be doing singles.  So a single rep, rest a little bit, then another, etc.  The weight was rather light though, as I wanted to get used to form.  So I ended up doing 3 at a time, and could have done more at once, but I wanted to keep working on the setting up just as much as the execution.

By the time I was done pullups (which went really well for me, I thought), my back was DYING.  My lower back was ready to lock up, so I was glad to sit down for the bicep work.  Energy felt low on biceps, the back stuff really took A LOT out of me today, but I carried on.

The DB curls, I think I held back too much early on.  I wanted to get used to how it felt with the limited rest, and by the time I was at the end, my form was falling off, and I stopped rather than bust out bad form reps.  But since I stopped before my form faltered on the EARLY mini sets, and I was only two reps away at the end, I probably robbed myself a bit.  Oh well, I will get ’em next time.

Shrugs were easy, but I wanted to see how my shoulders would react.  There were no issues with my shoulders, but I could feel my grip falling apart even by the end of the shrugs.  So I knew the hang work would be weak.  And it was – I slipped from palm to fingers WAY too early.  So not a good forearm day, IMO.

 

I went to work after, and I was DYING all day.  It might have been unwise for me to try out a new back workout BEFORE work, should have done it at the end of the day, haha.  The walk home after work was agonizing… will need lots of sleep.  No cardio, just sleep for me today.

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chest and biceps

Went to the gym after work.

I am trying out a new pre-workout powder – C4 Extreme.  I think it is good to cycle the pre-workout powders, and I had been off stimulants for a while, so will try this out for a month. (Pink Lemonade flavour)

I feel a bit of a pump, nothing huge, I don’t feel anxious, but I just feel really upbeat and cheery, lol.  Focus was pretty good, energy stayed constant, so no complaints so far.  It also seems to make my day fly by, lol!  Time has speeded up since I have been on it, I swear!  Taste is fine, I was worried it would be too acidic, as it was lemonade, but it is pretty smooth, surprisingly.  It also doesn’t have the exploding carbonation factor of my last supp, so that is nice.

It has only been a day or two, so I will talk more about it when I give it a full chance.

60 sec rest in between sets.

Bench press – 45×8, 95×8, 145×8, 165×5, 165×5, 165×5, 165×5

DB flat press 65s x12, x12

went to do some pushups, these tired out my shoulder pretty fast, so I didnt do too many.  roughly 30 sec rest in between sets

10, 10, 10

pec dec 90×40, 90×40 (burn sets)

bicep time!

hammer curls across the body 80s x5, x5

seated DB curls 55s x12, x6, x3, x3

I got distracted during the second set, and lost the willpower momentum, and just stalled and stopped at 6 reps.  OK…. there was a girl doing bent over dumbbell rows, and I got distracted, so sue me!  LOL  So after a few seconds rest, I did 3 more reps, rested a few seconds, did the last 3.

Curl Machine 90 x 40 (burn set)

Arms felt pretty good, so I went for some extra forearm and grip work.

one-arm fingerpad wall pushups 5, 5

eagle claws x10, x10

As I did the eagle claws, I felt the pump and burn pretty good in my forearms, it was nice!

I went to tempt fate by doing some pullups before the grip hangs.  Balance out the chest with some back, by way of the arms.

4 pullups widegrip, 3 closegrip, 2 hammer grip

My arms felt burnt out, so now time to hang!

20 secs, 10, 7, 6

Yeah, my times sucked!  haha, I could barely hang on for more than a few seconds before I slipped from my palms to hanging from my fingers, and it won’t last long after that!  Basically, my arms were done.

 

back to the mat

I put my game face on today.

got a good sleep the night before, went off to work, ate well, headed to the gym after work.

shoulders & triceps first

I grabbed the 25s, and supersetted front raises and side raises.  Then I supersetted front raises and reverse flys.

12 front, 12 side, rest 2 min

12 front, 12 side, rest 2 min

12 front, 12 reverse, rest 2 min

12 front, 12 reverse

Then I grabbed the 50s for some slow shrugs.  Shrug, hold for 4 seconds, then lower.

12, 60 sec rest, 12

Then triceps (60 sec rests)

close grip bench 135×10, x10

T-bar pushdowns 130×12, x12

DB kickbacks 30×12, x12

dips…. ugh, let’s talk.  1, 1, 3

I am not used to doing kickbacks so I kept the weight low.  They didn’t feel comfortable, so I am going to borrow a trainer friend next chance I can and get some pointers from him on form.

Dips – I used the dip station, and I normally do them seated.  I was VERY uncomfortable, lol, I kept swinging and I coulnd’t lower all the way, so I stopped.  I became worried about how they felt on my shoulder as well, dips are risky for me, so if I am not comfortable with the form, if I am unstable, I wouldn’t continue.  So my reps really suck.  Next time I will do assisted dips so that I can work the triceps without risking my shoulder.

Then I loosened up:  joint circling, then as the mat was full of people stretching, I tried one-arm fingertip pushups against the wall, lol!  Those were hard!  2 sets of 5, on the pads of my fingers, moving the hand closer to the center of my body for the stability.

Then 2 sets of 10 eagle claws.

Then I went to go hang from the chinup bar.  25 seconds widegrip, 18 sec closegrip, 15 sec hammer grip, 12 sec widegrip.  Widegrip was really the most comfortable, the other grips I was too close to the backpad, and I had to pull my legs back when they hung, which made my hamstrings want to cramp, lol.  But the times weren’t too bad for me.

But it’s not over!  Then I headed to Spin class, 1 hour.  At the end we did some HIIT Spin: 1 cycle of 7 repetitions, 2:1 ratio.

But it’s not over!  Then I went to a yoga class right after, not hot yoga like I normally do, some regular temp stuff.  It was my first time back on the mat in close to 3 weeks, since I hurt the shoulder.  It felt good, but downward dog was wearing me out, and my chaturanga was pretty sad.  But considering I had a shoulder workout before, I didn’t judge myself too harshly.  We had some great stretches for the hips, Pigeon feels good!  Reverse Warrior also felt really good, decent backbends on my Warriors.

So yeah, I pretty much ran wild all over that gym tonight, lol.  Let’s see if I wake up dead tomorrow…

fearing the iron

When I went into the gym today, I had some lingering nervousness about my shoulder.  It happens sometimes after an injury, you are extra timid about getting back into it.  You worry about whether it’s a good pain or a bad pain.  That lack of confidence affected me.  I lowered the weight on all exercises, but I still feel like I should have been able to push more than I did.

Some chest and biceps today.  Went into the gym right after work, which is always a bad idea, hella busy with people, taking up the benches, chatting away, weights left in random places, hovering over you as you try to lift.  Very annoying.

Bench press was of course totally busy.  So I decided to do more DB presses instead.  Plus I had an evening meeting to go to, so I couldn’t waste any time.  I cut the chest routine short actually to save time, figured I could make it up with pushups later in the week.

DB press with 30 sec rest in between sets

50s for 12, 12

55s for 12, 12

pec dec with 75 pounds

40 slow reps, definite strain on the shoulder

then 13 slow reps, left shoulder was groaning at me, so I stopped it there

biceps – pinwheel curls (hammer curls across the body)

70s for 2 sets of 5 (each arm), 60 sec rest in between

seated alternating twisting DB curls

50s 2 sets of 9, 10 (disappointed in this)

went to the bicep curl machine

70 pounds, slow set of 40 reps

Then took my joints through range of motion for a minute, then 2 sets of 5 kneeling fingerpad pushups.  Then 2 sets of 10 eagle claws.  Then I went to go hang from the chinup bar (grip work)

hung for maybe 15 seconds, then hung again for 13 seconds, then hung again for 10 seconds, then for 7 seconds

not happy with that.

Then I did an L-Sit off the Roman Chair for about 30 seconds (there was a guy in it so I asked if I could sub in, he admitted he was just having a nap, ROFL), then did a short bridge for 30 sec, then a couple of seated twists for 30 sec each.

Then I got on the arc trainer for 30 min, resistance of 60, incline of 5.

done!