Tag Archive: incline flyes


This song was in my head during cardio, must have been on the radio recently. I am old.

Determined to put in some work today, I prepped for both a morning workout AND an evening workout. The Gym Gods were smiling on me and the boil water advisory was lifted, so the office showers were available, so I felt cleared to get all sweaty at work. Got in nice and early before my office filled up, and did a quick 40 min workout.

On a positive note, they finally installed the dual-station cable pulleys! Can now have more options, lots more!

AM Cows and Pigs Workout

Weighted Standing Calf Raises (30 sec rest)

75 lb DBs x 20
75s x 20
75s x 20
75s x 20
75s x 20
75s x 20

Smith Machine Seated Calf Raises (30 sec rests)

340 in plates x 20
340 in plates x 20
340 in plates x 20
390 in plates x 20
390 in plates x 20
390 in plates x 20

notes: Ugh, digs into my quads so hard!!!

DB SLDL (45 sec rest)

70s x 15
70s x 15

notes: This is unfortunately about when some random bozo started talking my ear off for the entire rest of my workout – following me into the change room, chatting with me while I showered… and himself not lifting an entire weight the whole time. Is he trolling for cawk? I do not compute the purpose of him entering my life to F up the intensity of my gainz.

Prone Leg Curl (45 sec rest)

60 x 30
75 x 20
75 x 15
90 x 15
105 x 10

notes: I couldn’t take this guy any more, hence why the actual workout was only 40 min, lol. If it was a public gym I would have told him to fukk off, but at the office? Ugh, parasite.

Worked away the whole day. split my 2 carb meals up into my post-workout periods, one after the AM, one tonight.

After leaving work, made it to the downtown chain gym. Gym was so busy I had to give up on the thought of supersetting multiple stations. Just did straight sets.

PM Chest, Triceps

Superset DB Incline Press and Rotator Cuff Work (bench one setting above flat, 60 sec rests)

60s x 12 / 15 lb DB taken through ROM 15 times per arm
60s x 12 / ROTO
60s x 12 / ROTO
60s x 12 / ROTO

notes: My shoulder felt sore and ****ty, so I lightened the weight and tried to get good reps.

Incline Flys (bench one setting above flat, 45 sec rest)

40s x 10
40s x 10
40s x 10
40s x 10

Decline Bench Machine (45 sec rest)

100 x 15
100 x 15
100 x 15
120 x 12

Pec Deck (fixed handles, 45 sec rest)

105 x 12
120 x 12
135 x 12
150 x 12
165 x 12
180 x 7

notes: these felt good, so I tried to get a good squeeze for a second or two at the top of the reps. The handles were fixed, so I often had to let my hands extend past the handles and just guide it with the butt of my hands or my wrists.

Incline Skullcrushers (30 sec rest)

50 x 15
50 x 15
50 x 15
50 x 15

notes: a 50 pound preset barbell was literally all I could find in that range the gym was so busy (they had 90s, but I can’t go high rep with that). So I dropped the rests down to 30 seconds, and tried to get some nice stretches and squeezes.

One Arm Kickback Cable Extensions (no handle attachments, just grabbed the anchor, no rest, back and forth arm to arm)

39 x 12/12
61 x 6/10
50 x 10/10
39 x 12/12

notes: 39 felt INTENSE! The pumped contractions on my triceps were so tight they felt like they would cramp if I squeezed too hard! So I raised the weight and had big problems getting them out, so I kept dropping the weight back down each set (with no rest). Once I got back down to 39, the contractions were once again BANANAS!!! For my extensions/kickbacks, I like to find the right distance from the machine and not bend over, just stand straight up and bring it back, holding the black rubber anchor tight in my fist.

Overhead Straight Bar Extensions (45 sec rest)

154 x 6
88 x 15
110 x 15

notes: thought this cable was in pounds… NOPE!! Kilos! Damn that was heavy, haha. Triceps felt a major pump by this point.

post-workout cardio 30 min elliptical

Then headed home! SOOOOO exhausted!!

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Cut Day 88, Chest, Tri

Argh! The new office gym SUCKS! It has dumbbells, bench press, cambered bar, smith machine, prone curl, cardio machines. that’s it. back choices very limited, leg choices very limited. pretty weak.

I wanted to get in early and do some stuff, but it was my first day there and I couldn’t get access until other people showed up around 9 am. By then my boss was there and he wanted to work, so I had to push my workout off until lunch, even though I had a stomach full of pwo just percolating and going nowhere. Finally made it in at lunch.

Superset Incline DB Press and Rotator Cuff Work (bench one setting above flat, 60 sec rest)

35s x 12 / 15 lb DB taken through ROM 15 times per arm
50s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO

notes: That last set was a real grinder towards the end. My left shoulder was being a whiny ass hole, so I realized I had to take it easy.

Incline DB Fly(bench one setting above flat, elbows bent, 45 sec rest)

35s x 10
40s x 10
45s x 9
45s x 7

notes: Shoulder was still groaning quite a bit, had problems even pressing the DBs up to the start position.

Smith Machine Flat Press (constant tension staying in mid ROM, varied grip each set, 45 sec rest)

2 plates x 15
2 plates x 15
2 plates & 2 quarter plates x 8
2 plates & 2 quarter plates x 10

notes: thought it would be easier if I didn’t bring it all the way down to my chest, and a smith machine sounded safer, so I avoided lockout and just kept pumping them out with constant tension until I couldn’t any more. I varied my grip each set: in close the first set, out widest second set, brought my grip in one fingerwidth each following set.

Incline Skullcrushers (45 sec rest, bench one setting above flat, bring bar down to past head)

60 x 15
60 x 15
60 x 15

notes: realized I was running out of time and had to get back to work

one arm DB extension (30 sec rest after both arms)

25 x 12/12
25 x 10/10
25 x 11/11

And that was it, scraped up my sorry ass and went back to work. A disappointing session, but I did what I could.

Cut Day 78, Chest, Tri

Went to the studio in the evening and weighed me. 276! Woot! Whooshed 5 pounds last week! This more aggressive carb cycling is agreeing with me, and hot yoga seems to agree with me as well, will have to play those out and see where it takes me.

warmup 15 min stationary bike, slowly gearing up, keeping RPMs over 80, cranking the Megadeth. Dripping sweat uncontrollably near the end!

Superset Incline DB Press & Rotator Cuff Work (bench 2 slots above flat, 60 sec rest)

70s x 12 / 15 lb DB taken through ROM 12 times per arm
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO

Superset Incline DB Fly & Incline Pushups(bench same height as prev, 60 sec rests)

30s x 10 / 10 pushups
30s x 10 / 10 pushups
30s x 10 / 10 pushups
30s x 12 / 10 pushups

notes: Weight was light so held the stretch at the bottom for a second or two. For incline pushups we played with the Smith Machine bar, moving it up or down depending on how I was doing.

Superset Decline BB Press & Cable Crossovers (60 sec rest)

135 x 15 / 100 x 12
135 x 15 / 100 x 12
135 x 15 / 80 x 12

notes: We dropped weight on the last set b/c the trainer wanted to see me get some better contractions in, straighter arms, bigger squeeze, more man cleavage.

Incline skullcrushers (45 sec rest)

60 x 15
60 x 15
60 x 15

Unfortunately, we had to cut it short so I could make it to my massage!

Met with the deep tissue guy for some trigger point work on the lymph nodes. HURT LIKE A MOTHERRRRRRFUKKKKKKK

No joke. He WHIPPED TEH SHTT out of my neck, shoulders, rhomboids, lats, IT bands, calves. My left lat was sticky, my neck was sore, my right rhomboid was tight, my IT bands were burning, I walked in with a giant list of problems and he tortured me like a nasty ep of Game of Thrones. Groaning and whining throughout, and as I type this, my left shoulder is still pretty much dead.

Good week man! 5 pounds! Let’s keep pushing forward.

Deplete Day / Chest and Tris

Diet tweaked, prepare to have your minds blown out your arseholes.

Went into the gym for a noontime workout.  OMG the cheesecake and beefcake (for the ladies) on display today!  Amazing.  Holla back yung’n whoowhoo!!!  Gym was so crowded though, couldn’t reliably do supersets, so I dropped the rest times here and there and just did straight sets.

Superset Incline DB Press & DB Rotator Cuff Work (60 sec rest)

65s x 12 / 15 lb DB taken through rotator cuff ROM, 15 times per arm
65s x 12 / ROTO
65s x 12 / ROTO
65s x 12 / ROTO

notes:  The first set felt rather painful on the shoulder, so I increased the rest and did some extra rotator cuff warmup.  Found the sweet spot for how I bring the weight down during the negatives, and the 2nd sets onwards felt much better.

Incline DB Fly (30 sec rest, arms slight bend only)

40s x 10
40s x 10
40s x 10
40s x 10

notes:  Went a little lighter and would hold at the bottom of the rep for a second or two, getting that good stretch in.

Decline Bench (30 sec rest)

135 x 15
135 x 13
135 x 10

notes:  30 second rests really did me in on this one!

Cable Crossovers (mid-height, 45 sec rest)

121 x 12
143 x 12
165 x 10

notes:  These were feeling pretty good on this machine, arms slight bend only (couldn’t go full straight, the anchors were too close together behind me)

Assisted Chest Dips (30 sec rest)

15, 12, 10, 9, 7

notes:  Just a bunch of sets, low rest, finish the chest off.

Incline Skullcrushers (bench one rung above flat, 45 sec rest)

60 x 15
60 x 12
60 x 13

notes:  Salt N Pepa Push It playing on the video screen during these sets, AWWW YEAHHHH.  Decent motivation, lol

One Arm Tri Extensions (palm down, no rest, back and forth arm to arm)

61 x 6/12
50 x 8/11
39 x 12/14

notes:  I normally do these hammergrip, these felt TOUGH AS CHIT.  Had to keep dropping the weight.

Overhead Tricep Extensions (straight bar, 45 sec rest)

105 x 15
116 x 14
116 x 10

notes:  weights are weird cause of kilo measurements on the plates, LOL

post-workout 30 min elliptical

And then back home!  easy-peasy.

Cut Day 50 – Chest and Back

I was feeling crushed this morning. Couldn’t make it to the gym. Today was feeling grim, the weight of my past works coming back to haunt me, knowing my hour of reckoning in the gym was unavoidable. A day to face down the truth – some days you dread the gym, it’s the last place you want to be, but the only place you can turn to to feel better. The poison would be the cure today.

Some music to set the tone

I was trying to work out how I was going to slip out of work to the gym and a coworker came up to me and asked if I wanted to go out for lunch.  I didn’t hesitate, I said YES, and we went out for Hot Wings.  An unexpected cheat meal.  On hi-Carb Day?  WTF, cheating on carbs with fats makes 0 sense, but there it was.  2 lbs of dusted dry rub wings, some sour cream, a Sprite.

Felt bloated and hunger dead all afternoon (it was a lot of food, actually).  Finally forced myself to nibble on a Quest in the late afternoon.  Bit the bullet and made a beeline right after work to the gym.

Gym was CROWDED.  But I deserved to scratch and claw in the pit for space.  Penance.  Gym was hot and thick with sweat.  I chose to do a hybrid of my Chest 1 and Back 1, time to hit it.

Incline DB Press(30 sec rest b/w sets)

60s x 12
60s x 12
60s x 12
60s x 12

Incline DB Fly (30 sec rest)

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

Cable Crossovers (trading sets with another dude, so maybe 60-75 sec rest)

120 x 12
120 x 12
120 x 12

Decline Bench Press (30 sec rest)

145 x 15
145 x 12
145 x 8
135 x 11

notes: I was getting tired as HELL.  30 sec breaks were wearing me down.  So whatevs, move on to Back!!

Bent Over BB Row (rest equals time to change weight plus 30 sec)

135 x 15
155 x 12
185 x 10
205 x 8
225 x 5

notes: That last set was crap, the reps were garbage, so I moved on to another exercise.  Keep it moving!!

Hammergrip Pulldowns (45 sec rest)

165 x 10
180 x 10
195 x 10
210 x 9
225 x 5

notes:  I went until I couldn’t control the reps any more… then I did another set, LOL.  That handle was tearing up my calluses!

Superset DB Pullovers and Seated Cable Row (60 sec rest)

75 x 12 / 135 x 15
75 x 12 / 150 x 15
75 x 7 / 165 x 10
75 x 10 / 165 x 15

notes:  During the 3rd set, I got a sweet charleyhorse in my right hamstring on the 6th pullover rep, so I tried to finished the superset but it was distracting like crazy.  After 60 sec it went away though, and was able to get in another set.

At that point it had been over an hour, so I called it and came back home.

Maybe I am hard on myself sometimes, but when you’re hungry for something, maybe sometimes it is easy to get it confused.  I thought I could fill it with junk food.  But what I really needed was iron.

Cut Day 44 – Chest, Triceps

Got to the gym for the 6AM open to get in some lifts before work.

Superset Incline DB Press and Rotator Cuff Warmup (incline set at less than 45 degrees, 45 sec rest after each superset)

60s x 12 / 15 lb DB taken through Rotator Cuff ROM 15 times per arm
60s x 12 / roto work
60s x 12 / roto work
60s x 12 / roto work

notes:  right away there was a lot of groaning and grinding in my left shoulder.  60 lb DBs were going to be a warmup, but I kept it at this, and shortened my ROM a bit, avoiding the bottom of the range while I warmed the shoulder up.  Would rather not stop an inch above my chest, but it is what it is.

Incline DB Fly and Incline Pushups (45 sec rest)

40s x 10 / 10 pushups
40s x 10 / 10 pushups
40s x 10 / 10 pushups
40s x 10 / 10 pushups

notes:  To see how my shoulder was doing, I used the Smith Machine for the pushups, so I increase or decrease the incline as I wished.  I ended up starting at waist level, and dropped it a rung every set.  By then, my shoulder felt better.

Superset Decline BB Press and Mid-Cable Flys (45 sec rest)

135 x 15 / 100 x 12
135 x 15 / 100 x 12
135 x 15 / 100 x 12

notes:  By this point my shoulder was all good, so I was able to touch bar to chest, and get both a good stretch and good squeeze on the flys.

Assisted Chest Dips (assist for 45% BW, 30 sec rest)

10, 7, 7, 9, 8

notes:  I horribad at chest dips, but I wanted to give my shoulders lots of work now that they were warmed up.

Incline Skullcrushers (incline set at less than 45 degrees, 45 sec rest)

60 x 15
60 x 12
60 x 10

notes:  Felt weak as shtttt doing these, dammit.

One Arm Hammergrip Cable Extension (0 rest, back and forth arm to arm)

50 x 12/12
50 x 12/12
50 x 12/12

notes:  Made sure to get some good ROM here, full stretch until forearm touches bicep, full contraction to straight arm

Overhead Straight Bar Extension (45 sec rest)

100 x 15
110 x 12
110 x 11

notes:  still felt weak.

post-work cardio  20 min elliptical.  then a quick shower and walked 10 min to work.

Workout was meh, far from my strongest.

Workouts are generally like this for me:  carefully monitor my rest times, try and get in full ROM on at least one movement if not all, supersets are fun.

Chest, Cut Day 30

Feb 4 – High Fat Day / Chest

Welcome back steak!

I felt destroyed in the morning, so no morning cardio, sorry.

I had to do my workout after work, so I took my Primer pack about 1.5 hours before. I admit, my feet were draggin, and I couldn’t bear the thought of a full gym, I just wanted to do my chit get in and out. So I went to the office gym, which I knew would be empty. But I also knew it was closing soon after work, so I had to work fast.

Took 3 caps Rocket Science about 30 min before, and was determined to put in some fast work with my last few drops of gas for the day. Bear in mind it was a full day of low carbs and high fat, so early morning right after along sleep is better for my performance.

Pumped some fast paced tunes to keep my edge and focus. LOL, pumpin the LL!

 

 

I could tell right away the cut is dragging on me hard.  All grit and gravel, digging and pushing.

Bench Press (about 45 sec rest between supersets)

95 x 12 / 15 lb DB taken through rotator cuff ROM 15 times per arm
115 x 12 / roto work
135 x 12 / roto work
155 x 12 / Widegrip Pulldowns 150 x 5
165 x 12 / 165 x 5
175 x 12 / 180 x 5
175 x 8 / 195 x 5
175 x 10 / 210 x 5
175 x 8 / 225 x 3

notes:  My performance dipped from last week.  My shoulder was sore, and my energy was low.  Wish I could say the Rocket Science was enough, but I was flying on fumes.  I get called Machine a lot in this thread, but Tin Man needs an oilcan, LOL.

Incline DB Fly (30)

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

notes:  Just focus on straight arms and feeling my shoulder and getting a chest stretch.

High Cable Flys (30 sec rest)

90 x 10
90 x 10
120 x 10
120 x 10
150 x 10

notes:  this office gym doesn’t have a chest machine, and I really couldn’t bear the thought of a dumbbell press right now, just didn’t feel up to pressing, so I went back to flys, and added a few sets.  They went ok, actually.

DB Pullovers (30 sec rest)

50 x 10
50 x 6
50 x 10

notes:  I felt up for more work, so I tried some pullovers.  The 50 was going to be a warmup, but then I kept fighting a massive cramp in my right hamstring, so I gave up after the 3rd set.

Post-Workout 20 min cardio elliptical, heart rate around 120-5

Then I came home, ready to crash again, eat some steak and sleep a lot.  On that cut, son!

Chest, Cut Day 3

Jan 8

Bench Press (30 s rest)

95 x 12
115 x 12
135 x 12
155 x 12
175 x 12
175 x 12

DB Flat Press (45s rest)

50s x 10
50s x 10
60s x 10

Incline DB Fly (30s rest)

30s x 10
30s x 10
40s x 10
50s x 10

Cable Fly (high to low, 30 s rest)

60 x 12
90 x 12
120 x 12

notes:  First time not doing rotator cuff during the warmup, and I could FEEL the difference.  Sore shoulder!  F that, back to face pulls and stuff from now on.

I was working on the cable flys when the buddy I went to the office gym with disappeared off to the washroom for what I thought was a really long time so when I saw him again I asked if he had taken a dump, when I noticed how pale he was and he said he felt dizzy and he just sat down on the ground for about 10 min, then he got panicky and said he wanted to leave, so I WASSSS about to do some pushups as a finisher, but I said wait for me, and changed out really quick and walked back to our office bldg. with him.

I asked him what he had eaten today, and he said a green salad with no dressing (it was almost 1 in the afternoon).  That was ALL DAY.  So I forced him to eat my Quest Bar, then bought him a chocolate bar at the corner store and urged him to eat some real food.  Checked back in on him a few times that afternoon, one of which times he was passed out on his desk.

Jeez guys, remember to eat!  Don’t starve yourself then take 2 scoops of preworkout and go nuts in the gym.  This ain’t no after-school special!

Happy Canadian Thanksgiving!  In lieu of turkey, I decided to gobble up some gainz!

My tailbone was so sore yesterday I had to take Sunday off.  So I tried to double up on Monday, to mixed results.

Oct 14 Chest/Shoulders/Triceps (3 second negative on all reps, 45 sec b/w sets unless specified otherwise)

Decline Bench Machine
140 x 8
140 x 8
160 x 8
180 x 6 DROP 140 x 5 DROP 100 x 8 DROP 60 x 10

Incline Cable Fly (elbows started bent, arms straightened as weight dropped)
80 x 8
80 x 8
80 x 8
80 x 8 DROP 60 x 6 DROP 40 x 7 DROP 20 x 10

Chest Press Machine
180 x 8
180 x 8
180 x 8
180 x 5 DROP 140 x 3 DROP 100 x 6 DROP 65 x 10

Cable Crossovers
60 x 8
80 x 8
80 x 8 DROP 68 x 4 DROP 54 x 7 DROP 40 x 7

Cable Side Raise (30 sec rest b/w sets)
30 x 10/10
30 x 10/10
30 x 10/10
30 x 10/10

Side Raise Machine
70 x 20 (realized my cadence was off, so bad form)
70 x 12
50 x 10
30 x 13

DB Front Raise
25s x 3
20s x 6
20s x 6
17.5s x 7
17.5s x 8

One-Arm Cable Pushdown (30 sec rest b/w sets)
30 x 10/10
35 x 10/10
40 x 10/10
45 x 10/10

Rear Delt Cable Fly (30 sec rest b/w sets)
50 x 15
50 x 9
40 x 12
40 x 13

Machine Shoulder Press
100 x 10
100 x 6 (stopped when I couldn’t keep myself from arching my back and bringing my chest into it)
100 x 7
100 x 7

Overhead Rope Extension
80 x 15
80 x 11
60 x 14
40 x 17

Skull/Presses (Skullcrusher negative, then CGBP positive movement)
50 x 8
50 x 8
50 x 8
50 x 8 DROP to just regular tempo CBGP presses x 30

notes:  I wanted to try reducing the negatives this week to 3 seconds.  The decision to mix chest and shoulders together was a risky one as my shoulders are pretty weak, so I did all my chest work on cables and machines and tried to save some gas in my shoulders.  Not that it entirely worked…

For the flys and the crossovers, I need to start out with bent elbows – my chest can just do more weight than my elbow joints can take.  I recognize that makes it easier of course.  But as I do dropsets, I straighten out my arms, so I try and make up for it.

When it was time to do shoulders, the cable raises went fine, but after the first set of the machine side raises, I looked at the clock and realized I had totally lost perspective on what a 3 second negative should feel like.  I was counting 123 in my head, but obviously I was losing the plot.  So I watched the second hand on the clock as I did the negatives, and sure enough I ran out of gas QUITE quickly after Rep 8, no matter how much I lowered the weight.  When I moved to the front raises, it was just as bad – my shoulders were DONE.

I gave my shoulders a brief break and did some pushdowns for my triceps instead, before coming back to the RD flys and machine presses, but to no avail.  My shoulders were still fried.

By the time I got to the overhead extensions, the “being fried” part had spread to the rest of me.  I kept dropping the weight and still couldn’t hit all the reps I wanted to.  So I moved to skullcrushers, and picked a light weight and made the movement a little easier – lower as a skullC, then raise it up as a press.  Then on the last set I burned it out with a bunch of rapid presses.

I had briefly flirted with the idea of doing biceps, but I recognized my ass was completely annihilated at that point, so I threw in the towel and went home.

 

If you’re in Canada, how was your Thanksgiving?  Leave a comment!

 

Split up Workout

Thursday morning I headed down to the gym for chest and triceps, but I ran out of time before work, so it was just chest.  These workouts are just too beefy man!  1 hour doesn’t cut it anymore, especially if I want to throw in cardio to burn more calories.

AM Chest (30 sec rest for warmups, 45 sec rest for main sets)

A.  rotator cuff warmup (5 sets of 15 reps with a 15 lb db, taking rotator cuff through ROM)

some sort of rotator cuff before you work chest or shoulders just makes sense.  pick your fave

B.  flat dumbbell press:  20s x 10; 30s x 10; 40s x 10; 50s x 10; 60s x 10 (warmup sets); 90s x 8,5

extra-long warmup cause it felt good.  Didn’t drop the dumbbell on myself today, hooray!  Actually, when I felt it failing, since nobody was near me, I dropped it and it tumbled away.  When I went to go scoop it up, I saw an old guy glaring at me.  Honestly, kiss my butt.  The moment you pick up a dumbbell heavier than a 25, let’s talk.

C.  decline barbell bench:  95 x 10; 135 x 10 (warmup); 205 x 5 DROP 165 x 8 DROP 115 x 12 DROP 95 x 17

I love decline bench, but don’t do it hardly enough.  It is easier on my shoulders than a flat or incline press, and I believe it technically hits MORE of your pecs.  I only ended up doing one triple drop set though, I realized time was short.

D.  Incline DB fly:  60 s x 10; 60s x 8 DROP 50s x 5 DROP 40s x 7

This incline fly went better than the last time, the time that guy tried to make me get off the bench.  Drop set flys are still hard as heck though!

E.  Cable Crossovers:  165 x 12, 12; 165 x 12 DROP 121 x 10

I had to share this machine with a different old guy, but he was real cool though, we just traded back and forth.

Do you notice how my gym is full of old guys at 6 am?  Only a handful of them do any actual work though.  The rest of them are just bored with nothing to do.

F.  cardio 25 min

 

Ran out of time, had to go to work.

 

After work I headed back to the gym for Triceps and Abs

PM Triceps (45 sec rest)

A. For warmup I went to the tricep extension machine and just pyramided the weight up without a rest until it got hard.

20 x 10, 30 x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 10, 80 x 10, 90 x 6

So that was 8 sets in a row with no break at all, just slide the pin back in and start again.  It was mostly light weight though, just a chance to warmup.

B.  Skullcrusher Variants:  12 Top of the Head Extensions Supersetted with 10 Rocker Presses

I have done these variants before.  Basically for the first one, you lay on a bench, lower the bar behind your head, and then just extend your triceps and the bar out from your head moving away from you.  Easy to demo, hard to explain, haha.  For the Rocker Presses (started immediately with no rest), you lower the bar behind your head, keep the arms bent as you bring it back up against your chest, then you press it up (with a closegrip).  That’s one rep.  May as well go light, because technically you are doing 22 skullcrushers in a row, haha!

50 x 12&12, 12&10, 12&10

C.  seated two hand dumbbell extension:  50 x 10; 70 x 10; 80 x 12; 90 x 12; 100 x 12

I like these both seated and standing.  But my low back is still a little sore, so I did seated.  You sit down, bring the weight up to your shoulder, grasp with both hands, raise it over your head, and lower it slowly behind your head.  Just don’t let it deflect off your seat’s head rest, maybe tilt the seat back a bit if you need more clearance room.  I wouldn’t say either version seated or standing is easier, I do pretty much the same weight either way, maybe seated I am a bit stronger.  Happy to be using the 100 lb dumbbells again!  Hooray!

D.  Assisted Dips:  (130)x12 DROP (100) x 5 DROP (100) x 3

I wondered why I got so weak so fast on these drops, then I realized this was ASSISTED weight, so I was actually pyramiding up, making it harder!  haha.

(130) x 12 DROP (145) x 10 DROP (160) x 8

(130) x 10 DROP (145) x 8 DROP (160) x 7

(130) x 12 DROP (145) x 10

I admit, I suck at these.  They just put too much strain on my shoulder.  I can press more weight than this with my triceps in other exercises.  But still, I wanted to do these.  Sometimes you just put in work on your crappy exercises.  Also, 2 guys came traded sets with me, and they dips WITHOUT any assistance, so I felt like an extra tool.

E.  Roman Chair Knee Raises:  15, 15, 15

F.  Cardio 25 min

 

And then I went home!  2 trips to the gym today!  Kinda cause I had to, time was precious.  I also struggled a lot with diet today, maybe a topic for another time… suffice it to say the cravings were strong and I was REALLLLLLY grumpy all day!