Tag Archive: over and backs


18 Nov 2016

Finally have enough spare time to hit the gym! Did the office gym right before lunch. Decided to celebrate my freedom with a “fun” workout.

warmup: slow neg side raises, Cuban presses, shrugs

Superset: Flat DB Presses & Band Pullaparts (2-3 min rests, hammergrip presses, heavy resistance band)

60s x 16 / 20 pullaparts
70s x 12 / 20 pullaparts
80s x 9 / 20 pullaparts
90s x 7 / 20 pullaparts
100s x 5 / 20 pullaparts
90s x 5 / 20 pullaparts
80s x 7 / 20 pullaparts
70s x 10 / 20 pullaparts
60s x 15 / 20 pullaparts

notes: I wondered if my chest would be burning, but NOPE! My rear delts were so pumped and on fire!!! I was in pain between sets. The pump hurt so bad, I needed to stretch out my rear delts between sets. If I just sat there normally, my rear delts burned… I had to extend my arms forward and stretch them out to feel better.

Superset: 6-way DB Raise and Band Over and Backs (60 sec rests, heavy band)

10s x 10 / 10 over and backs
10s x 10 / 10 over and backs

notes: I went for a third set… but my shoulders just rebelled, I couldn’t even pick up the 10 lb DBs any more LOL. By this point, the rear delts burned so bad that the only time they STOPPED burning was when I was doing the 6 way raise… but the over and backs burned like hell.

Superset: DB Hammer Curls & Cable V-Bar Pushdowns & Leg Raises (30 sec rests)

40s x 15 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises

notes: this was a random mix just to speed things up, I supersetted arm work with abs. I went light on triceps and just pumped out the reps until my arms wanted to pop.

June 11, 2015

Still sore, but I feel like I am turning the corner a bit. Will come out of this stronger. Day 5 in a row of workouts.

Wanted to test out the shoulder a bit, but would have to be very cautious. Bring on my least favorite exercises!!!

Closegrip Bench – Superset with Resistance Band Over & Backs; 2 min rests

bar x 6
95 x 6
115 x 6
135 x 6
155 x 6
155 x 6
175 x 6
175 x 6

notes: the Over & Backs helped me warm my shoulders up. Shoulder felt most sore at the extremes – touching my chest or at lockout. The lockout thing surprised me, I don’t get that kind of pain doing normal or widegrip bench.

Incline DB Bench (2 min rest)

40s x 3
50s x 3
60s x 3
65s x 3
70s x 3
75s x 3
75s x 3

notes: Just keep doing low rep sets until the reps stopped being smooth. They stopped being smooth at 75s, lol.

Skullcrushers (60 sec rests)

75 x 12
75 x 10
75 x 8
95 x 4
95 x 4

notes: the 60 second rests were kicking my butt on this one.

One Arm Cable Tricep Extensions (60 sec rests)

7.5 x 20/20
12/5 x 20/20
17.5 x 20/20

notes: while this particular cable machine was a heavy one, my real focus was on working the peak contraction. Regardless of weight, if I do this movement towards the end, I can get a really good squeeze on the tricep if I extend it past my body.

Decline Cable Fly (30 sec rests)

15 x 12
25 x 12
35 x 12
45 x 12

notes: 30 sec rests were kicking my butt, shoulders warned me to not get sloppy with my form.

post-workout: 15 min LISS

June 9, 2015

Shoulders, back, traps and forearms and biceps still rekt from the massage, but I still needed to put in work today.

warmup: superset DB swings and resistance band over & backs. 3 rounds, 30 sec rests.

Push Press (2 min rests)

bar x 5 strict reps
95 x 3 strict reps
*elbow sleeves, wrist wraps on*
135 x 1
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 5

notes: prob set my weight too low on this one, felt EZ, so I repped out the last set a little bit.

Seated DB Press (2 min rests)

20s x 8
40s x 5
*sleeves and wraps on*
55s x 12
60s x 8
65s x 6
65s x FAIL

notes: I almost never do these, because I suck at cleaning them up to my shoulders from seated. I tried to do a second set with the 65s, and I was just burning so much energy bringing them up that I said fukk it and moved on. I have seen the videos, I am aware of they technique they suggest, but it just hurts when I do it, and I avoid trying to tax my shoulders and end up pulling something in my back in the process. Like I said, I suck at it.

Z Press (folded up yoga mat under my butt, minimal rest)

bar 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 3

notes: I wanted to make up for the DB Press, so on the Z Press I started light and kept the rests low and climbed up. So I would do the reps, change the plates, sit back down and do the next set.

Hammer Curls (60 sec rests)

30s x 12
30s x 12
30s x 12

Cable Side Raises (leaning raises, 60 sec rests)

1 plate x 10/10
2 plates x 10/10
3 plates x 10/10

notes: Leaning means I held the machine and leaned away from it, increase my ROM at the top a bit. This is my first time using this particular cable machine at this specific gym, and the plates SAY 20 pounds each, but there is no fukkin way I am straight arm side raising 60 pounds with my bum shoulders. So the plates lie. So I will just count the number of plates I stacked.

postworkout: 15 min stairmaster

June 5, 2015

Wanted to work on my shoulder health a bit, and get some arm work in. Nothing heavy, just light work and pumps. Office gym, early afternoon.

warmup: supersetting taking a light DB through ROM of my rotator cuffs, and over & backs with a resistance band – 3 sets of that with no rest

Superset: Incline DB presses & Band Pullaparts

40s x 15 / 8 pullaparts
40s x 15 / 8
40s x 15 / 8

notes: rests were long bc people kept wanting to talk to me. We showed our scars, I lifted my shirt to a girl so she could look at my bruised sternum (smooth operator that I am), and some guy showed me his finger that he was about to lose to gangrene. Lots of fun.

Superset: Minor Chest Dips and Over & Backs (60 sec rest)

12 dips / 8 O&B
12 / 8
12 / 8
12 / 8

Incline Rear Delt DB Flys (90 sec rest)

10s x 20 then 30 “hang and swings”
10s x 20 then 30 H&S

notes: Again, a John Meadows idea: you do normal reps, then try to bring them up only a fraction of the ROM, like 6-8 inches, trying to isolate your rear delts, not as controlled just squeeze them up then let them fall back down. basically 20 good reps, then 30 partials. Rear Delts were on fire!!

Rear Delt Cable Flys (10 second rests only!)

5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10

notes: I have used this as a finisher to good effect before: real light weight, 10 sets of 10 with only 10 seconds rest between sets. good form, slow down the negative, finish the rear delts off. Had problems taking the attachments off the cable machine at the end… arms did not want to lift!

Superset: V Bar Pushdowns then DB Hammer Curls (60 sec rest)

37.5 x 12 / 30s x 12
37.5 x 12 / 30s x 12
42.5 x 12 / 30s x 12
47.5 x 12 / 30s x 12
52.5 x 12 / 30s x 12
57.5 x 12 / 30s x 12

notes: I was enjoying this combo, and the focus¬† was on point, so I just kept doing more sets. Haven’t used this cable machine in a while, so I had to slowly build up until I found a weight that worked for me. In the meantime I just focused on full ROM and controlled reps. Hammer curls felt good! Could see some muscles in the forearms getting jacked – I think my flexors tend to build up faster than my extensors, if that makes sense, but the extensors were 100% pumped that time.

Mar 7, 2015

Back at it.

Clean & Press (I started off clean & strict press each rep, clean from the hang, 90 sec rest)

45 x 3
95 x 3
140 x 1
140 x 2
140 x 1
140 x 3 (clean once, push press 3 times)
140 x FAIL
140 x 3 (clean and push press each rep)

notes: 2nd crappy week in a row on the clean and strict press. I just couldn’t get it going. And only 2 weeks ago 135 for 3 reps was no big deal. I need to sit down with my coach (she is travelling right now) and get some help, because I think my form must be breaking down and its costing me my performance. I could clean it, but I couldn’t strict press any more. So I ended up just doing push presses. Very disappointed.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

40 x 20 / 8 over and backs
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8

notes: This still is feeling good. Upped the weight a bit and was still hitting the sweet spot.

Z Press (sat on a rolled up yoga mat, 90 sec rest)

45 x 8
75 x 8
105 x 8
105 x 8

notes: This was a big improvement from last week. My hips felt tight last week so I sat on a rolled up light yoga mat, and the warmup sets felt so good that I knew I had a good shot. My eventual goal is to sit flat on the ground, but this was a good few sets.

Shoulder Complex: DB Front Raises / Machine Lateral Raises / Reverse Pec Deck (60 sec rest)

20s x 10 / 30 x 10 / 30 x 10
20s x 10 / 40 x 10 / 40 x 10
20s x 10 / 50 x 10 / 50 x 10
20s x 10 / 60 x 10 / 60 x 10
20s x 10 / 70 x 10 / 70 x 10
20s x 10 / 80 x 10 / 80 x 6

notes: Decided to take a break from the 6-Way complex, as I know it hurts a bit on the shoulder (it hurts in a kinda good way, but it is still stressful). I kept the front raise weight the same so I wouldn’t have to keep chasing down dumbbells and just changed the pins on the machines. I have learned a few tips to keep my shoulders feeling good, for the front raises I bring the DBs down with a neutral grip (hammer grip), and then pronate my palms on the way up; and for the reverse pec deck, I hold the handles with my thumbs facing down so as to hit my rhomboids more.

Sets felt good so I kept upping the weight until I found the sweet spot.

Arm fluff time! Something more traditional than Cannonball Sets this week.

Superset DB Bicep Curls and V-bar Pushdowns (60 sec rest)

30s x 20 / 100 x 30
30s x 20 / 110 x 30
30s x 15 / 110 x 23

notes: high rep plumpness! Arms were tired but nice and full! They didn’t have that amazing tight feeling, but they did have visible size on them. It wasn’t my best pump ever, but it was still fun.

post-workout: LISS elliptical

Feb 28

Gotta admit, I spent most of Friday and Saturday on House of Cards, lol.  Sorry Gym.

Anyhoo, I don’t normally work out in the evenings any more, but I had to get it in.

Clean & Press (clean & press each rep, clean from the hang, 2 min rest)

45 x 3
95 x 3
140 x 1
140 x 3
140 x 3
140 x 3
140 x FAIL, rest 60 sec, try again
135 x 2
135 x 2

notes: My head just wasn’t in the game tonight. Maybe my triceps were still fried (they had been sore for 2 days straight now), and then after a few rough presses, I started losing focus and the clean started slowing down, then it all fell to chit. Even after lowering the weight to 135, I had to stop a set when I hitched on the press up, or if I ended up being forced to push press.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

30 x 20 / 8 over & backs
30 x 20 / 8
30 x 20 / 8
30 x 20 / 8
30 x 20 / 8

notes: kept the weight light and the rest low and tried to get lots of reps in, which just feels right for that area

Z Press (90 sec rest)

45 x 3
75 x 3
105 x 4
105 x 4

notes: the focus was still just not there for me. as I tried to press up, my hips started cramping up on me which threw me off and made me stop. next time I might try sitting on a rolled up mat to elevate my hips a bit.

6 Way DB lift (60 sec rest)

10s x 10
10s x 8
10s x 10

notes: these are starting to feel a bit better

For my Arm Fluff, I decided to try the “cannonball” workout that was on the main BB.com page, basically one long set with no rest where you pyramid up the machine until you cant keep up then you start over… and over… until you die, or whatever.

http://www.bodybuilding.com/fun/buil…ball-sets.html

Cannonball Set Bicep Machine (no rest, replace the pin, scribble a quick note as needed and keep going)

10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 6
10 x 8
20 x 8
30 x 8
40 x 8
50 x 6
60 x 4
10 x 8
20 x 8
30 x 8
40 x 4
10 x 8
20 x 8
30 x 5
10 x 8
20 x 8
30 x 6

notes: biceps were screaming! I realize I started way too light, even with max fatigue and pump, sometimes 10 pounds is just too light. My goal by starting on just the first pin was: it means you do more sets, and if on your next microround you go just as far as the last set, then stop.

So essentially, instead of stopping when I can’t do the first weight any more, I stop when I make it just as far as I did the last microround. I will never reach a point when I can’t curl 10 lbs on the machine, so instead I stop when I am just spinning my wheels.

Cannonball Set Tricep Machine (no rest)

10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 8
100 x 5
10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x FAIL
10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 4

notes: my elbow tendinitis is burning as I type this, so I should have done cable pushdowns instead of the machine. bah.

I realize in hindsight that this isn’t enough work for your arms. I realize that because 5 min after doing these massive cannonball sets, my arms felt fine again. I wanted to try it out and see how it worked, and that’s fine, but these are only good as:
a. finishers
b. pre-exhaust before the heavy work

notes: still, my arms were pretty pumped!! hundreds of reps on arms, lol

post-workout: 2.1 miles elliptical

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

Feb 14, 2015

Up urs V-Day

 

Well, I made it a really technical session tonight.

I wanted to get coached a bit on cleans, get some coaching on the Z Press. I did a bunch, got some footage, coach did a few sets, got some footage

We didn’t really track what I was doing, but I would roughly say:

power cleans (sort of a hang, from just below the knee)

bar for a few sets of 5
95 pounds for a set of 5
115 for a set of 5
135 for 3 sets of 3-5 reps

Z Press (butt on a small pad)
bar for a set of 8
85 pounds for 2 or 3 sets of 8
95 pounds for 2 sets of 8

tri-set: face pulls, over&backs, 6-way (30 sec rest b/w tri-sets)

30 x 20 / 8 over&backs / 10 lb DBs x 10
30 x 20 / 8 over&backs / 10 lb DBs x 10
30 x 20 / 8 over&backs / 5 lb DBs x 10 (tried a hammergrip, felt less painful)

post-workout: 2 miles LISS on the elliptical

Feb 6, 2015

Time for a shoulder-health and arms kinda day.

Clean & Press (cambered bar, elbow sleeves on)

75 x 3
125 x 1
135 x 3
135 x 3
135 x 2
135 x 3
135 x 3
135 x 3

note: I have not really done cleans on every rep before, but thought it would be good for me to give it a go. Lost my intensity on the 3rd working set and didn’t clean the 3rd rep. Learned my lesson, you need to ACCELERATE!!

Fun! Tiring but fun.

Superset Cable Face Pulls and Over&Backs (30 sec rest)

17.5 x 20 / 8 O&Bs
17.5 x 20 / 8 O&Bs
17.5 x 20 / 8 O&Bs

notes: It’s a heavy cable machine, but nevertheless I kept the weight light, the reps high, and the rests short. I was going to do 5 sets, but work called me and I had to deal with that for 5 min, so I moved on.

Z Press (30 sec rest)

45 (bar) x 8
45 x 8
45 x 8

notes: First time ever doing these! I just wanted to get used to the form. Weight will go up next time. Plus I didn’t really have a rack, and had to clean it off the floor as I sat on the floor. Awkward.

6-Way (60 sec rest)

10s x 10
10s x 8
10s x 10

notes: These were hurting my right shoulder on the lateral raise, but as my shoulder loosened up, these got easier. Still feel like my strength went down on these, I am used to using 15s.

Superset DB Curls and 1 Arm Tricep Extension (60 sec rest)

30s x 15 / 15s x 30
25s x 20 / 15s x 30
25s x 20 / 15s x 30

The bonus of not having directly worked arms in a while is that even after this meager effort, my arms have felt pumped and sore all night! Awesome

post-workout LISS cardio: 5 miles on the elliptical

I missed the Thursday workout and needed to catch up, so I did my compound work at Noon, and then some shoulder health work at 4:30 PM.

To accommodate the fact I was working out twice, I dropped the volume to a minimum on the Noon workout, just one top set and one backoff set.

Noon Powerlifting

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, 3 minimal rest)
130 x 5
180 x 3
205 x 2 (switch to medium stance and parallel)
235 x 1 (belt on, increase rest to 3 min)

259 x 6 @RPE9

245 x 6 @RPE8

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
125 x 3
145 x 2
160 x 1

180 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

165 x 6 @RPE<8

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
225 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

325 x 6 @RPE8

315 x 6 @RPE8

It was a good thing I minimized the volume – I was pretty short on time and had to take off. There was no work today but I had to run errands before the late afternoon workout.

As well, one side effect of having such irregular sleep over the holidays meant that my low back had not fully recharged – it got pretty sore during the workout. What I really need are really long marathon sleeps in my bed, not catnaps throughout the day.

Also, squats kinda hurt because I had cut up my heel a bit – I build up excess dead skin and scrub it off and went too deep so my heel was bleeding. Putting pressure on it while I walked was no fun, and it was also distracting during the squats.

PM Shoulder Health Workout

Same workout as last week, just a little more compressed for time.

Superset Scapula Stretch Pulldowns and Rotator Cuff Warmup (no real rest b/w sets, back and forth)

12 plates x 8 / 15 lb DB taken through ROM 15 times per arm
13 plates x 8 / ROTO
14 plates x 8 / ROTO

Stretched Rows (30 sec rest)

12 plates x 8
14 plates x 8
16 plates x 8

Superset Minor Chest Dips and DB Rear Delt Flyes (60s rest)

10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20

Superset DB Hex Press and Band Pullaparts (60s rest; flex each pullapart at peak contraction for 1 second)

45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts

notes: Used a heavier resistance band than last time.

Superset DB 6-Way and Band Over&Backs (60 s rest)

10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs

Prone Leg Raises (straight legs, 30s rest)

25, 25, 25, 25

Planks (30s rest)

30 sec
30 sec
30 sec
30 sec

Ugh, my throat is sore and I feel shaky. Hope I am not fighting off a bug. 2 workouts in one day might have been ill-advised.