Tag Archive: occlusion training


Cut Day 30

Trainer still on vacation, so I get to do another arms day. Another Meadows routine, with some mods. Did it at the office gym in the AM.

warmup: rope pushdowns with 1 second flex at the bottom/spread: 3.5 plates for 20 reps and 7.5 plates for 10 reps

Giant Set: Rope Pushdowns + Pronated DB Kickbacks + Dips (2 min rest b/w giant sets, spread rope pushdowns at the bottom and flex for 1 second)

9.5 plates x 15 / 25 lb DB x 6 per side / 13 dips
9.5 plates x 15 / 25 lb DB x 6 per side / 15 dips
9.5 plates x 15 / 25 lb DB x 6 per side / 15 dips

notes: After running through the giant set even once, my triceps felt really warm! By the end they felt pumped like crazy. In between sets it felt really good to stretch them out and flex them. Dips were mostly held back by how my shoulder was feeling – I wish I had a dip/pressdown type machine.

Incline DB Skullcrushers (60 sec rest, keep sleeves on continously)

20s x 10
25s x 10
30s x 10
30s x 10
30s x 10

notes: The sleeves helped me keep my elbows in, and because the rest was so short anyways, I kept them on, which kept the blood trapped in there – after a few sets my forearms and hands were nice and flushed! Made it a bit harder, but it wasn’t painful, I didn’t wrap them too tight.

EZ Bar Curls (60s rest)

25 lb bar x 20
45 x 15
70 x 10
70 x 10
70 x 8, REST 20, 4 slow reps, REST 10, 2 slow reps

notes: These felt a lot easier without the fat gripz, and my arms were already pumped. Last set was an “842 set”, and on the 4 and 2 sets I kept them slow and controlled.

Smith Machine Drag Curls (60s rest)

50 + bar x 10
70 + bar x 10
70 + bar x 8, REST 20, 4 slow reps with iso holds, REST 10, 2 slow reps with iso holds

notes: I was supposed to do preacher curls, but A. this gym doesn’t have a preacher bench. I would have just used dumbbells off of an incline bench, but B. 2 old ladies walked in to my completely silent gym and cranked up the TV and started yakking with each other right about then. I figured DB preachers would take more time and all this noise made me want to get the Hell out of there, so I did drag curls. I haven’t really done drag curls much, so I kept the weight light and tried to feel the MMC. Hard not to overpower it with your traps, so I tried to slow down the negatives and even do some iso holds for 5+ seconds on the negatives to connect with the bicep a bit more. Last set was another 842.

Biceps looked pumped in the mirror! Old ladies caught me mirin in between sets.

DB Hammer Curls (90s rest)

40s x 10, 6 partials
40s x 10, 6 partials
40s x 10, 6 partials

Was going to do cardio, but the noise was annoying, so I packed up and went back to work.

Got in my cardio later anyways… I had to go down to the post office and pick up 3 cases of Bang and walked for 30 minutes carrying that 45 pound box home, lol. I personally think the mailman only pretended to deliver it (I was home and never heard him knock), I think he just slipped a note in the door and ran. Never even offloaded it from his truck. Arsehole. Oh well, got my cardio in

Advertisements

3/27 Chest

Happy Canada Day!  Super-empty office gym, hooray!

 

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

45 (bar) x 5

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

100 x 5 / o&b

main – Superset Bench and Assisted Chin-ups (2-4 min rest b/w sets, chinup assisted for 1/3 BW, varied chinup grip between wide and hammer)

130 x 5 / 5 chin-ups

145 x 3 / 5 chin-ups

160 x 10 / 5 chin-ups

joker sets – Superset with Chin-ups (2-4 min rest, varying chinup grip as before)

175 x 1 / 5 chin-ups

190 x 1 / 5 chin-ups

205 x 1 / 5 chin-ups

220 x 1 / 5 chin-ups

 

notes:  Lots of Joker Sets!  Just having a REALLY good day.  Took my time, got lots of rest, pure strength training.  SO close to 225!  I wanted to jump from 205 to 225 so bad, but I decided to stick to the 10% increases, and not lift with my ego.  It was a good thing I did, that 220 was a GRINDER.  Rep so ugly only a mother could love it!  But to hell with it, I am gonna count it 🙂

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

 

I decided to skip the DB Rows.  I figured my Back had had plenty with the Deadlifts yesterday and 7 sets of chin-ups today 🙂

 

I also decided not to do a lot of direct Arm work.  Biceps and Triceps had done their share of indirect work today (7 sets of chins, 11 sets of bench, 5 sets of overhead press).  So I just went for a finisher.  Then rear delts.

 

Bicep Curl Machine  (wrapped up arms for the first 5 sets, resting 20 seconds only between sets; then dropped back down with no wraps and no rest at all)

10 x 10, REST

20 x 10, REST

30 x 10, REST

40 x 10, REST

50 x 8, REST

50 x 10, 40 x 10, 30 x 10, 20 x 10, 10 x 10

rest:  it may not look like much, but when you tie up your arms, the pump is crazy and you don’t need much weight.  I needed those 20 seconds just to shake my arms a bit to keep them going!

Tricep Pressdown Machine (no rest, one continuous set)

10 x 10, 20 x 10, 30 x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 10, 80 x 10, 90 x 10, 100 x 10, 110 x 10

Reverse Pec Deck (30 sec rest b/w sets, palms facing ground)

10 x 15

20 x 15

30 x 15

40 x 15

 

Really happy with this workout!  Bench went better than expected.

1/27 Shoulders, Arms

Shoulder Day!

Overhead Press (0 sec rest b/w supersets on warmups, 60 sec on main)

warm-up – Superset OHP and Rotator Cuff Work

50 x 5 / Over & Backs x 8

65 x 5 / Over & Backs x 8

80 x 5 / Over & Backs x 8

main – Superset OHP and Rotator Cuff

85 x 5 / Over & Backs x 8

100 x 5 / Over & Backs x 8

115 x 9 / Over & Backs x 8

 

Assistance

Superset Bench Press and Widegrip Free Cable Pulldowns (30 sec rest)

85 x 10 / 75 x 10

85 x 10 / 75 x 10

85 x 10 / 75 x 10

85 x 10 / 75 x 10

85 x 10 / 75 x 10

notes:  easy weight but the assistance isn’t a PR contest, it’s about working the contraction, focusing on form.

Superset EZ Bar Curls and Skullcrushers – Escalating Density Set

ok, for this, I put 15 min on the clock, and raced to do 15 sets of 5.  As it’s a superset, that means 75 reps of curls and 75 skullcrushers.  As little rest as possible.  Just go for it!

I also sinched (sp?) up some elbow sleeves tight so I got some blood trapped in the arms; great pump!  After about 8 sets I had to take the sleeves off, arms were swole!  Arms had some bruises, but they were pumped like mad.

65 pounds = 15 sets of 5/5 in… 13:36 min!  Success!

So, I go up in weight next time.

Rear Delt Cable Fly (30 sec rest)

15 x 15

15 x 15

15 x 15