Tag Archive: overhead curls


8/27 chest

Back on the gains train!  So excited to be lifting as per normal again that I am even ahead on my schedule by a day!  Let’s hope this enthusiasm lasts the week, haha…

Bench Press

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

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

90 x 5 / o&b

110 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (1 min rest b/w sets)

115 x 5 / 95 x 5

135 x 5 / 105 x 5

155 x 10 / 105 x 5

notes:  this cable is heavy, so I found 105 was the right mix of weight and still being able to focus on the contraction.

Assistance

Superset Overhead Press and Widegrip Free Cable Pulldowns (no rest for warm ups to 60 sec rest)

warm-up

55 x 5 / 105 x 5

70 x 5 / 105 x 5

85 x 5 / 105 x 5

main assist

110 x 5 / 105 x 5

110 x 5 / 105 x 5

110 x 5 / 105 x 5

110 x 5 / 105 x 5

110 x 5 / 105 x 5

Arm Finisher

OK!  Arm workouts were getting sorta boring, so I decided to make it a wild card.  I will change the frequency (now every 4 days regardless of the main work), and will do one all-out “finisher” type routine.  I saw these routines on T-Nation, will be trying them out!

Superset DB Hammer Curls, Overhead Cable Curls, Closegrip Bench Press, Rope Pushdowns

Basically just go non-stop with 0 rest until I am forced to rest, then rest a minute then keep going!  If my reps fall apart completely I will drop the weight on the cables only.  The shorthand system:  H for hammers, O for the overhead curls, C for the closegrip press, P for the pushdowns

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P, no rest, restart

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P, no rest, restart

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P,

REST 60 sec…. I was dying!

25s x 10 H, 32.5 x 20 O, 115 x 10 C, 32.5 x 20 P, no rest, restart, drop weight!

25s x 10 H, 27.5 x 20 O, 115 x 10 C, 27.5 x 20 P, no rest, restart

25s x 10 H, 27.5 x 20 O, 115 x 10 C, 27.5 x 20 P, no rest, restart

25s x 10 H, 27.5 x 20 O, 115 x 10 C, 27.5 x 20 P, drop weight

REST 60 sec, I almost dropped the barbell on myself racking the closegrip and it freaked me out a bit so I took some time to clear my head

25s x 10 H, 22.5 x 20 O, 115 x 10 C, 22.5 x 20 P, no rest, restart

25s x 10 H, 22.5 x 20 O, 115 x 10 C, 22.5 x 20 P, no rest, restart

25s x 10 H, 22.5 x 20 O, 115 x 10 C, 22.5 x 20 P, no rest, restart

 

Done!  I know it is complicated to read, and it was complicated to take notes, but it was essentially an arm circuit:  2 bicep exercises, one slow, one fast, then 2 triceps, one slow, one fast

 

After this, I was WRECKED.  I had no energy for rear delts or cardio.  I showered, packed up my crap and went to my desk to get back to work, lol.

7/27 Deload Shoulders

 

Why do people mess with me when I am trying to lay low?  Getting challenged to pushup contests at work is messing with my head.  A.  I suck at pushups because of my bad shoulder.  B.  I have goals, and taking diversions doesn’t serve me.  I want to up my bench, not blow out my shoulder doing bad pushups.

I knew I would lose in a pushup contest, so I offered to do a deadlift contest, and he backpedalled hard.  Oh well.  But still, being on deload is making me feel even weaker than usual.

 

Overhead Press

Superset OHP and Rotator Cuff Work (no rest between supersets)

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

65 x 5 / o&b

80 x 5 / o&b

 

Assistance

Bench Press   (20 sec rest)

70 x 5

70 x 5

70 x 5

notes:  ugh, boring, should have gone heavier.

Leaning Cable  Strict Side Raise (no rest, back and forth arm to arm)

7.5 x 15/15

7.5 x 15/15

7.5 x 15/15

notes:  tougher than it sounds!

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 12

Overhead Cable Curl Drop Set (one set)

47.5 x 10 DROP 42.5 x 10 DROP 37.5 x 10

notes:  heavy cables!

Rear Delt Cable Fly (30 sec rest)

15 x 15

15 x 15

15 x 15

3/27 Shoulders

Been having a good week.  Hungry for some PRs today!  My triceps have been FRIED lately.  I think that Tuesday workout wrecked me.  Shoulders felt fine, chest felt fine, but tri’s felt scorched from Wednesday night through to Thursday night as I type this.  Still won’t stop me from a pressing workout, though.  I decided no joker sets today though, just do my working sets and my assistance and move on.

I was in the office gym (the bad one) by 6:20 AM, so I had it all to myself.  No squat racks in this one, so I had to clean the bar before I could press it.

Overhead Press

warm-up (no rest b/w supersets)

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

65 x 5 / ob8

80 x 5 / ob8

main (2-4 min rest b/w sets)

100 x 5 / ob8

110 x 3 / ob8

125 x 10 / ob8

 

notes:  Great success!!  Bigtime rep PR on the top set.  No joker sets, so time to move on.

 

Assistance

Bench Press (30 sec rest)

85 x 10

85 x 10

85 x 10

85 x 10

85 x 10

One Arm DB Row (30 sec rest)

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

notes:  went a little lighter this workout and tried to work the contractions.

Closegrip Bench Press (30 sec rest)

85 x 15

85 x 15

95 x 15

115 x 15

Overhead Cable Curls  (30 sec rest)

37.5 x 15

37.5 x 15

37.5 x 15

notes:  this cable machine is heavy, so I had to adjust accordingly

Rear Delt Cable Flys  (30 sec rest)

15 x 15

15 x 15

15 x 15

 

notes:  and that was that!  Early morning office workout done!  My back is feeling tired as hell, will need to double up on the rest so I can do squats and deadlifts tomorrow.

Arms, Cut Day 21

Jan 26 – Arms

The day off helped!  Oh sure, I was grumbling on the way to the gym, but once I was there, it was back in the groove!

Some music out of my playlist, rawk!

Much as I love working arms directly, it gets the short end of the stick a lot.  When I am losing weight, it isn’t a big body part, so it doesn’t burn as many calories, so it is lowest on my list of priorities for the week.  When I train for strength, it just gets in the way of the big compound movements, so I still tuck it away in some throwaway day.  All this is really too bad because our arms are our ambassadors to the world, our bridge to reach out and touch things.  Nothing makes a solid first impression like some huge arms, y’know?  If I was training for size, arms would be a HYOOGE priority, but it often ends up the red-headed stepchild.  so sad.  All this to say this is the last day in my rotation, and I wasn’t concerned if I advanced the weight too much, but I did on a few exercises.

Superset Seated DB Curls and DB Skullcrushers (30 sec rest b/w supersets)

30s x 12 / 25s x 12
30s x 12 / 25s x 12
30s x 12 / 25s x 12
30s x 12 / 25s x 12

notes: This was a good warm-up.  Feeling some noticeable tendinitis in my right elbow, so I didn’t go as heavy as I could on the curls.

Superset EZ Bar Curls and Rope attach Pushdowns (30 sec rest)

70 x 12 / 100 x 12
70 x 12 / 100 x 12
70 x 12 / 100 x 12
70 x 12 / 100 x 7 + 3

notes:  Darn rope pushdowns wear me out!  It’s that “spread” at the bottom when you take your hands outside your thighs, so tiring!

Superset Incline Hammer Curls and One Arm DB Extension (30 sec rest)

25s x 12 / 25 x 12/12
25s x 12 / 25 x 12/12
25s x 12 / 25 x 10/10
25s x 12 / 25 x 10/10

notes:  25s were too light for the hammer curls, but just challenging enough for the extensions.

Superset Overhead Cable Curls and Straight Bar Pushdowns (30 sec rest)

90 x 12 / 120 x 12
100 x 12 / 130 x 12
110 x 12 / 140 x 12
120 x 9 / 150 x 9

notes:  Kept pushing up the weight until I found one that was nice and hard.

Finisher:  Superset Standing DB Curls Dropsets and Bench Dips

50s x 9 DROP 40s x 7 DROP 30s x 9 / 30 dips

notes:  Just in a hurry to get out and do some cardio.  Maybe move up to the 60s next time.

Post-Workout

20 min on the elliptical, w incline and resistance

So who’s ready for another week?  Bleh, work!

Cycle 3 Week 1 Shoulders

Boxing Day!  Had the day off work but the gyms were back open so I said hey why not?  I wanted another fast-paced workout, lots of supersets, lots of direct work.  Saved Squats for the weekend again, time for another shoulder day.  took 2 Uncut, 2 Potassium Nitrate and a scoop of Hemavol on the road.

Cycle 3 Week 1 OHP

Warmup (1-2 min rest b/w supersets) OHP and Face Pulls

45 x 5 / 40 x 20
60 x 5 / 40 x 20
70 x 3 / 40 x 20

Main  (2 min rest b/w supersets) OHP and Widegrip Pulldowns

75 x 5 / 165 x 5
85 x 5 / 165 x 5
100 x 12 / 165 x 5

notes: Feeling great, felt ready to get some volume in

Joker Sets  (2 min rest b/w supersets)  OHP and overhead cable curls

110 x 5 / 60(per arm) x 12
120 x 3 / 60 x 12
130 x 3 / 60 x 12

notes:  Ready for more!  But was starting to fail on the heavy weights, so brought it back down for lighter weight higher reps.

First Set Last Sets (45 sec b/w supersets) OHP and overhead rope extensions

75 x 8 / 90 x 15
75 x 8 / 90 x 15
75 x 8 / 90 x 9

notes:  triceps felt tired fast!  maybe still tired from bench day?  oh well.  shoulders were almost done, but felt ready for one more big push

Boring But Big Sets (30 sec b/w supersets)  OHP and rear delt cable flys

65 x 10 / 33 x 15
65 x 10 / 33 x 12
65 x 10 / 33 x 12
65 x 8 / 33 x 10
65 x 10 / 33 x 12

notes:  This was a great finisher, I barely got through these presses.  17 sets of OHP is pretty good for me, I consider this workout a success!

Press Day

Today was supposed to be 5:30 AM Squat Day… but during the evening 2 things happened:  the fire alarm in the building went off at midnight.  Then I had a massive calf cramp at 3 in the morning.

I felt tired and limpy in the morning, so NO to early gym.  I wondered what I could do at lunch, or after work.  Work gym has no squat rack.  Chain gym gets busy as FUKKK right after work.  I did not relish fighting for the rack.

So I made the executive decision to use the work gym during the day and do presses instead.  Squats would get moved to Saturday.

I asked for permission to get out of work early, and snuck to the office gym.  It was almost completely empty – anyone with any common sense would go home instead of work out around 4 pm!!  Good thing I have no common sense.

Week 2 Overhead Press Day (normal tempo on all reps)

Warmup (1-2 min between press sets, including the time it took to do face pulls)

45 x 5 & Face Pulls 30 lbs x 20
55 x 5 & 30 x 20
65 x 3 & 30 x 20

Main  (2-3 min between pressing sets, including the time it took to do the pullups)

75 x 3 & 5 widegrip pullups
85 x 3 & 5 pullups
95 x 10 PR

notes:  When I went for AMRAP on the 3rd working set, I felt REALLY good.  So I decided to keep it going with Joker sets, and I would keep supersetting with some bicep work.

Joker Set (2-3 min between pressing sets, including time it took to do overhead cable curls)

105 x 3 & Overhead Cable Curls 45 per arm x 15
115 x 3 & 60/arm x 12
125 x 3 PR & 75/arm x 10
135 x 2  PR

notes:  The Joker sets felt GREAT.  But I didn’t want to be in the gym for too long, so I decided to transition into backoff sets and just rep it out.

Back Off Sets (no rest, back and forth shoulders to triceps)

75 x 10 & Overhead Tricep Extensions w/ Rope 90 x 15
75 x 10 & 105 x 12
75 x 6 & 120 x 10

My shoulders were damn tired at that point, so I went for some rear delt work.

Reverse Pec Deck thumbs down (45 sec rest)

90 x 15
90 x 15
90 x 12

I was tired but pumped at that point!  I could have done more, but I wanted this workout to be quick and nasty, so I left for home.  The whole workout took less than 45 min, it was sick!

As always, one scoop of Fast Fuel 30 min before, a scoop of Fast Fuel and ReGen during, and a scoop of ReGen and some HCl right after.  That seems to be the magic combo for me.

Overall a really standout Press day for me, major PR!