Tag Archive: one arm ohp


June 30, 2015

Don’t blame me for this one. If you work out in a gym with commercial music playing often enough, it gets stuck in your head.

AM Workout

Office remains bananas. I do what I can.

warmup:
– banded shoulder dislocations laying on stomach
– Y handcuffs
– kneeling thoracic extension and rotations
– static lat stretch

6-Way DB Raise (30 sec rests)

10s x 10
10s x 10
10s x 10

note: girl from office walked by, saw me working with the 10 lb DBs, gave me a sarcastic “have a good workout” with a smirk. BRB brushin the dirt off my shoulders. Cappin these delts, BEE-YATCH!!

Cable OH Tricep Extensions (60 sec rests)

32.5 x 20
37.5 x 20
37.5 x 20

Lying Cable Hammer Curls (60 sec rests)

37.5 x 20
37.5 x 20
37.5 x 20

post: 15 min LISS on the elliptical

PM Workout

After work, came home, ate food, napped, pooped, headed back to gym. mid-to late evening workout.

warmup: rumble rolled upper back, lats; rumble rolled armpits and the area over my ribs; shoulder capsule stretch; pec stretches; lat stretches; banded shoulder dislocations

Push Press (2 min rests)

bar x 5 strict
95 x 3 strict
135 x 1
*elbow sleeves and wrist wraps on*
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Standing 1 Arm DB OHP (2 min rests)

50 x 12/12
60 x 10/10
70 x 8/8
80 x 6/6
85 x 3/3

notes: I did these strict, no leg drive. Also no wraps. Best I have done with wraps and leg drive was an 85 for 5 or 6 reps (and I was fresh), so I was actually quite happy with this.

Z Press (folded up yoga mat under butt, 60 sec rests)

45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5

notes: I am gradually moving further and further off the yoga mat, as my hamstrings get more flexible. I am barely on it now.

DB Hammer Curls (60 sec rests)

35s x 12
35s x 12
35s x 8

notes: mild improvement

Leaning Cable Strict Side Raises (30 sec rests)

2 plates x 10/10
2 plates x 10/10
2 plates x 10/10

May 21, 2015

Well… I have been trying to take time off to let my arm heal… but 2 days in a row is more than a break, its torture. So I did a bit of shoulders

I snuck away during work to get a little in.

Standing 1 Arm DB OHP (2-3 min rest)

40 x 5/5
*elbow sleeves and wrist wraps on*
60 x 3/3
85 x 3/3
85 x 3/3
85 x 6/6
85 x 5/5
85 x 3/3

notes: first time hoisting the 85s. Heavy as fukk. Can’t hesitate with these suckers, if you take a pause or you lose your mental focus, its over.

Seated Smith Machine OHP (90 sec rest)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 8
+ 120 x 4

notes: failed on the 5th rep, and called it there.

Took off and ran back to work. Fun times. Didn’t bleed through my bandage today. Success!

May 15, 2015

Turn up the bass, and enjoy the epic drumming that got me mind-pumped waiting to workout today.

Had to work late on Thursday, so moved shoulders to Friday. Just had time for something focused and dirty, do my main stuff and get back to work.

Standing 1 Arm DB OHP (approx. 3 min rest, elbow sleeves, wrist wraps)

30 x 5/5
50 x 3/3
75 x 8/8
80 x 2/2
80 x 5/5
80 x 6/6
80 x 8/8

notes: great stuff! on my first set with the 80s, I lost balance a bit so stopped the set. But as each set happened, I got stronger and more comfortable, so feel ready for the 85s next week. Only slight English with the legs on the last 2 sets, but this isn’t a strict press contest, so DGAF. I am coming for you circus dumbbell…

Seated Smith Machine OHP (approx. 2 min rest)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 8
+ 120 x 4

notes: good finisher for my shoulders. Finally felt comfortable moving up past 110, to 120 on the smith bar.

Hit a few PRs, so a stellar session.