Tag Archive: incline presses

18 Oct 2016

Did nada Sunday, took Monday off work and did nada. Was dying of boredom, so I went back to work on Tuesday, and did an office workout since I am already right there. I can kind of limp along without pain. I cant bend my toe down right now, but I can extend it up. Still healing. But dammit, I can bench.

warmup: forgot lol

Bench Press (medium rests)

bar x lots
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
245 x 1
245 x 1
245 x 1
215 x 11
215 x 8

notes: whew! tiring

Flat DB Press (hammergrip, medium rests, sleeves on, no wraps)

80s x 10
90s x 8
100s x 6
100s x 5

notes: this gym doesn’t go higher than 100 DBs. boo

Smith Machine Incline Bench (short rests, shallow incline, no wraps, no sleeves)

bar x bunch
bar+90 x 5
bar+160 x 3
bar+160 x 3
bar+160 x 3

JM Press (smith machine, 30 sec rests)

bar+50 x 15
bar+50 x 15
bar+50 x 15
bar+50 x 15

notes: triceps burning

Seated Smith Machine OHP (30 sec rests)

bar+50 x 12
bar+50 x 14
bar+50 x 12
bar+50 x 13

notes: not a lot of high weight, but a nice high rep finisher. I went til it burned.

Inverted Row (30 sec rests)

6, 8, 6

notes: I was sucking wind on this one. not sure why. I skipped the intra carbs this session, maybe that’s why? I ran out of gas? meh

Chest & Tris, Cut Day 37

Feb 11 – High Fats Day / Chest, Tri

Was going to work out in the morning, was SUPPOSED to, but when I woke up… that massage session was kicking my ass!  My whole upper body was sore like crazy.  I was wrecked.  Clearly I needed that massage.  I woke up at 5 am, ate some food, tried napping on the couch… and passed out for 2 hours straight!!  dayum, good massage.

So I was going to work out at lunch at work, only to realize I had forgotten to pack any shorts at all!  What’s with me and shorts?

So I texted a friend, asked if she wanted to work out with me in the evening.  If I am going in the evening, may as well be with a friend.  We set a session for 8 PM.  Late night!

Incline Bench Press (back and forth, her to me)

135 x 12
135 x 12
135 x 12
135 x 12

notes:  barbell inclines I always find rough on my shoulder, so I kept it light and tried to keep my elbows in, and it STILL felt tough.  frig me.

Superset Incline DB Fly and Incline Pushups off the Bench (back and forth her to me)

35s x 10 & 10 pushups
35s x 10 & 10 pushups
35s x 10 & 10 pushups
35s x 10 & 4 pushups


notes:  Doing the pushups, felt my left shoulder seize up on me a bit, so I said FUKKKKKK these pushups!  Had to cut a bit out of the planned workout at that point, to save my shoulder, and because the studio was closing soon.  So this isn’t my FULL Tuesday workout, just what we could fit in.

Superset Decline DB Press and midpoint Cable Fly (back and forth)

35s x 15 & 100 x 15
50s x 15 & 100 x 15
50s x 15 & 100 x 15


notes:  the presses were light, but didn’t want to push the shoulder any more.  Even still, felt my left shoulder clicking on the descent, so she spotted me by pressing down on my shoulders, kept it more stable and packed.

One Arm Tricep Extensions hammergrip (no rest, back and forth arm to arm)

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

notes:  We each took one half of the cable machine and just banged these out with no rest.

Overhead Straight Bar Triceps Extension (back and forth, her to me)

100 x 15
100 x 15
110 x 15


Again, a short workout, but life is hectic!  Gotta get in what you can.

Thursday Chest & Tri

Woke up Thursday morning, took my time heading to the gym, got there about 6:30 am.  Decided no spin class for me today:  weights then elliptical.  I just wanted to get some good iron time in.

Chest & Tri (30 sec rest b/w sets)

incline db fly:  80 x 12, 9, 9

pec deck:  120 x 12, 12, 12

incline db press:  120 x 15, 9, 6

flat db press:  120 x 12, 10, 10, 10

rope pushdowns:  120 x 12, 11; DROP SETS 120 x 11, 100 x 8, 80 x 10; 120 x 8, 100 x 6, 80 x 7

seated two hand db extension:  70 x 12, 9, 6

low cable triceps extension:  45 x 15, 15, 12

db skullcrusher:  40 x 19, 10, 11

elliptical:  30 min, resistance 65%, incline 9


notes:  my energy did not feel great this workout.  The flys felt real heavy right off.  Cables were busy, so I used the pec deck instead, which was a bummer.  I am not sure my chest got a sufficient pre-exhaust.  Like last time, I kept the incline of the bench shallow to keep tension off my shoulders, but still my shoulder started giving out during the incline presses and the flat presses.  It was frustrating.

Rope pulldowns felt good when I remembered to keep my shoulders packed.  Doing drop sets with only 30 seconds rest smoked the muscles pretty good!  I had nothing left for the db extensions, haha.  It was my first time doing a low cable extension – basically I laid down backwards on the cable row bench.  It went ok, but in reviewing it in my mind, I did not keep my arms stable enough, my upper arms kept drifting forward (only the forearms should move).  I will also use a rope next time as well, not the straight bar.  The db skullcrushers kicked my butt because I had been hitting the triceps over and over, so low weight high reps finished me off quite completely.  It was my first time with this new triceps routine, and I would rate it quite challenging!  Then it was off to the elliptical.


And how about you?  Any good workouts today?