Tag Archive: incline pushups


Feb 20, 2015

mid-morning session at the office gym.

power clean & press (clean from the hang, clean it and press it each rep, 90 sec rest b/w sets)

bar x 3
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

notes: getting the hang of these (pun!)

superset: face pulls and over & backs (used a light/medium resistance band for both, 45 sec rest)

20 pulls / 8 o&b
20/8
20/8
20/8
20/8

notes: I normally use cables for face pulls, but this felt good too. The gym was crowded, so I used what I needed to use.

Smith Machine Z Press (90 sec rest)

35 plate per side x 8
35 pps x 8

notes: the only barbell was being used for bench press. can’t hate on that, so smith machine was a compromise. it isn’t exactly the same exercise any more because I don’t need to stabilize the bar, but I am still using shoulders and subtracting leg drive.

6-way (60 sec rest)

10 lb DBs x 8
10s x 8
10s x 8

notes: shoulder still hurts, not as bad

superset: DB bicep curls and closegrip incline pushups (60 sec rest)

30s x 20 / 20 pushups
30s x 15 / 20 pushups
30s x 15 / 20 pushups

notes: I used the smith machine for the pushups because I could set my height and get my hands in nice and close. if I was less of a fat chit I could take my feet out far enough that I could dip my head down past the bar and really work the triceps, but no dice. Still, supersetting these made my arms nice and red and pumped! They didn’t hurt and they didn’t swell so bad I couldn’t use them, but they did get red and they did experience a nice pump

post-workout: 2.1 miles LISS on the elliptical

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Hi!  Sorry for the delay in putting my workout up.  these things can’t be avoided sometimes.

 

My routine has been changed up, in an effort to refocus on weight loss.  Too late to shred for summer, but goddamn it, I can be shredded for Halloween, ROFL!  5/3/1 goes back in the closet for now, just a little while!

 

May 26Chest & Shoulders

(about 60 sec rest b/w sets)

Giant Set:  Flat DB Press & Cable Fly & Incline TRX Pushups

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 20

notes:  I was sucking wind, this workout was already tough!

Giant Set:  Standing OHP & Strict DB Side Raise & seated Arnold presses

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

notes:  coolness went out the window, I was just trying to get through this

Giant Set:  unilateral flat DB press & unilateral RD cable fly & Upright Row (we tried a Cuban Press, but my rotators weren’t havin it)

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

 

was going to do cardio, but I went for a massage instead!  massage focused on calves, forearms, some shoulder and back.  my Right side is tight across the board, and I am being warned my back needs some extra TLC sometime soon.

 

Quite the opposite of TLC, May 27 was Back Day!

Right after work, headed to a backup office gym.  I thought it would be empty, sadly it was not, and juggling circuits got a little awkward.

(rest time between sets varied 20-60 sec, depending on waiting for someone)

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

100s x 6/6     120 x 12     20 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

notes:  cable work got tough, but I grinded it out!

Giant Set:  Assisted Hammergrip Pullups & Widegrip Cable Row (hammergrip, elbows high) & Reverse Pec Deck (free handles)

6     100 x 12     50 x 25

6     110 x 12     40 x 25

6     120 x 12     40 x 25

6     130 x 12     40 x 25

6     140 x 12     40 x 25

notes:  pec deck was a little stiff at the start, but I got the hang of it.  hittin them rhomboids!  I could feel the work the RMT did the day before, left rhomboid was poppin and snappin!

 

post workout:  30 min elliptical, incline, resistance, music 🙂

 

 

Just keep working and grinding!  Keep at it dude.

Cycle 1 Week 1 Chest

I wanted a gym with a basic power rack that I could do cage presses in. The one that I knew of would most likely be crowded as hell. So I took a gamble on a well-equipped office gym on the other side of town for the company I work for. I knew they had good squat racks, I had hoped one of them would let me do the presses I wanted. Sadly, when I got there the squat racks they had were too “short” long before I could extend my arms the surface would change and not be smooth. So I had to improvise this time. Next time I will just go to the crowded commercial gym. At least this one was quiet.

Bench Press and Chest and Shoulder Assistance

Superset Bench Press with Rotator Cuff Work or Lat Pulldowns (1-2 min rest)

75 x 5 / over and backs with the band x 8
90 x 5 / O&B x 8
110 x 5 / O&B x 8
115 x 5 / widegrip pulldowns 150 x 5
135 x 5 / pulls 150 x 5
155 x 10 / pulls 150 x 5

notes: My shoulder and poor technique held me up big time when I retested my 1RM, so no shame in starting WAY too light. That is the 5/3/1 way. I focused today on my form – on properly harnessing my leg drive, keeping my whole body tense. I like to do roto work during the warmup, and pairing it with lat work on the working sets – it helps me remember to engage my back.

Decline DB press (hold flex at top for 1 second, 30-45 sec rest)

40s x 8
50s x 8
50s x 8
50s x 8

notes: hard to get the flex right without accidentally bringing it up too high over my chest and losing the pec tension. Was working on my form a lot, trying to squeeze.

Smith Machine Incline Press (constant tension reps, 45 sec rest)

120 + bar x 6
120 x 6
130 x 6
140 x 6

notes: Had to wait like 5 min while a guy did seated presses on the only smith machine.

Incline Pushups on Smith Machine (started low, moved up rungs for total of 3 micro sets each set, 45 sec rest between sets)

10/10/10
10/10/10

notes: These didn’t feel great on my shoulder, but it was a-ight.

Seated Strict DB Side Raises (approx. 30 sec rest)

10s x 10
20s x 12
20s x 12
20s x 12

notes: Each time I picked up the weights I could see veins popping in my arms! I had hit the swole portion of my workout.

Seated Military Press (30-45 sec rest)

45 x 5
65 x 5
90 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

notes: This is what I did instead of cage press. Ugh. My shoulders were TIRED. And racking it hurt like a bitch, awkwardness. Did not enjoy.

Incline Bench Rear Delt Fly (hang and swing motion, one set with drops and RPs)

25s x15 RP x15 RP x15 RP x15 DROP 15s x15 RP x10 RP x5 DROP 10s x 10

notes: complicated enough?? hang and swing if you recall means you do a regular rep, but you go heavy and only ROM it 6-8 inches. OMG these burned!!!! Just as an indicator, I was supposed to do 60 STRAIGHT hang and swing reps, but it hurt so bad I had to Rest Pause all the time. I was groaning and whining! One long rest-pause drop set of hell. Destroyer set. Finisher.

The goal since I fell so short was to do 60 straight reps, dropset to 30 more reps then dropset to 10 more reps. Instead I had to take like 5 breaks.

I was toasted and time had really gotten away on me, so I had to cut out cardio and just come home.

I had a nice swole going on in this workout! Chest was pumped a bit, arms were poppin veins. Rear Delts felt swole after that destroyer set.

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.

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 & 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

IMG_3640

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

IMG_3656

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

IMG_3666

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

End of the Week!

Ugh, 4 days in a row of working out.  I am thrashed.

Got up at 5 am, had a grapefruit.  stared at the computer screen for a minute then realized I was almost late for spin.  F*ck!  I hadn’t had any protein or yogourt or anything for breakfast, just the fruit.  I poured a shot of pre-workout (Assault, in honour of Danabolic’s blog!), ran to Spin. I only realized when I got home about 13 hours later that the full glass of Assault was still sitting there – I had poured my pre-workout drink, then just turned around and walked out of my house.  How fried was my brain???

When I got to Spin, I quickly realized I had ZERO energy, that Spin was murderrrrrr….. no surprise I guess, I hadn’t had any protein that morning, hadn’t eaten my usual foods, no quick fats, not even a glass of pre-workout pep… I was running on empty and I felt it hard.  So I grunted and sweated my way through that ride, showered, felt the hunger kick in like a BEAST, then went out for my Friday cheat day breakfast.

IMG_2329

Pretty much right, crepe wrapped around eggs and cheese and ham, fruit, coffee, water, side of bacon.  They brought me an orange juice as well, but I couldn’t wait to get a pic of it all at once.  I soon realized they used a banana crepe for my ham omelette… WTF!??! A banana crepe?  That ruins it!

First-world problems, right??

So whatever, they were busy and I didn’t have forever, I just poured syrup on it and ate it anyways, my banana ham sandwich.

 

Work was real busy, I saved my energy for my workout after work!  My chest is still sore from my Wednesday workout!  Crazy!  I like DOMS in my chest, that means I am doing something right.

After work I headed to the studio, Leslie the trainer is back from her vacation!  Yay!  I realized I hadn’t trained arms in 10 days… where did the time go??  So we did arms.

Arms:  Supersets!  back and forth, minimal rest

5 min warmup on elliptical

dumbbell curls & dumbbell skullcrushers:  50 x 12&12; 60 x 12&12, 12&12

rope hammer curls & V pushdowns:  90&120 x 15&15, 15&15, 15&15

IMG_2330

hammer curls

no V-bar so we used the rope :)

no V-bar so we used the rope 🙂

 

incline dumbbell curl & dumbbell kickbacks:  40&30 x 12&12; 50&30 x 12&12, 12&12

IMG_2333

kickbacks

kickbacks

double concentration curls & overhead two-hand dumbbell extensions:  50&45 X 12&15; 60&55 X 12&15; 60&65 x 12&15

IMG_2339

IMG_2340

cable curls with the straight bar & closegrip incline pushups:  100 x 12; 120 x 10, 12 & 12, 15, 15

IMG_2345

back soaked!

back soaked!

Abs!

single leg raise and crossover touch x 12, 12, 12

IMG_2352

double crunches x 12, 12, 12

abdominal pendulum:  bent knee x 15, we tried straight legs and that didn’t happen at all LOL, so the third set we did side planks

IMG_2356

 

notes:  been too long without arms! I don’t think I was able to get 100% back into the intensity, I was too distracted with being social and witty and clever with my friends, but I will try and fix that for next time 🙂  After the abs, we also did some chest stretches.  Taking what my massage dude said seriously!  Gotta fix that front imbalance.

We also took some time before the workout to talk about my goals.  I want to lose more weight, obviously.  I am still in the 300s, I want to break into the 200s so bad!!!  Very close!  I want to get my body fat below 20%, I want to put on another 10 pounds of muscle, I want to build a lot more strength in the basic compound exercises, I want to take on another hot yoga challenge, etc!

I also need to hit my back harder, if I have to choose I will lighten up on chest and do more back.  I don’t want my front to grow too fast and overpower my back, I need to balance to what is lagging.

I am happy with my diet, I am happy with the 3 on 1 off body parts twice a week split, I am happy with the morning cardio.  I just need to tweak the exercises a bit, and put yoga back in the mix.

 

I am excited for the summer, aren’t you?  I can’t wait to do more hard work and have it show!  Already everyone I know can see I have put on muscle, it is plain to see.  I want more of that, more muscle.  Maybe it’s a guy thing, but it feels good 🙂

But when I left the studio and came home, the back workout from Thursday hit me, and my arms are ALREADY sore from tonight, so I am about to crash hard.  4 days in a row is brutal!  I need a rest day like crazy.

Good night all!