Tag Archive: overhead extensions


25 Aug 2016

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (push press, short rests)

80 x 5 *small log*
110 x 3 *11 inch diameter log from now on*
120 x 3
140 x 2
155 x 1
165 x 1
*wraps and sleeves on*
175 x 7 Rep PR!!

notes: YAAAASSSSSS! Victorious. After my AMRAP set last week, I thought I had it in me to PR off reps. And so it was. I must have wrapped supertight, because after this one set my biceps were pumped as hell for the rest of the evening LOL hashtag occlusion training

For the next cycle I will need to ramp up my percentages (I reset the base for my percentages every 3-4 weeks)

Viking Press (medium rests, no wraps or sleeves)

100 x 8
150 x 8
170 x 8

notes: first time! Fun! It gets hard fast though LOL

Widegrip Pulldowns (short rests)

180 x 8
180 x 8
180 x 8

Superset: Plate Front Raise & Cable Overhead Extensions & DB Hammer Curls (medium rest)

45 x 10 / 90 x 7 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10

90 on the cable for OH xt just doesn’t feel right. Cant get a good contraction. 75 is sweet, great stretch and great squeeze

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19 August 2016

Day off work! Hit the gym at noon. Messed up my meal timings a bit, so by the time I got there I was starving.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from rack (push press, 2 min rests)

80 x 5 (small log)
110 x 3 (moved up to the big log)
130 x 2
160 x 5
160 x 5
160 x 5
*sleeves, wraps on*
160 x 7 @ RPE7

notes: totally happy with 7 reps on the last set. If I had gone until failure, I was on pace for a rep PR.

Slingshot Bench (red slingshot, 2 min rests)

205 x 10
205 x 10
205 x 10
205 x 10

notes: normally I use the blue slingshot. the gym had a red one though, and it fit over my arms much easier. thicker material but I think it has been through hell and back, so the weave wasn’t as tight as my ole Blue.

Chest Supported T-Bar Rows (short rests, elbows high)

2 plates x 10
2p x 10
2p x 10
2p x 10

Superset: Plate Front Raise & Cable OH Extensions & Hammer Curls (2 min rests)

45 x 12 / 90 x 6 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: woops, cable was heavier than I thought. 75 was the sweet spot.

The strongman gym got a Viking Press this week! If I knew how to use it, I would def be hittin that shit. Next week!!

4 Aug 2016

Time for gym.

warmup: I had too much caffeine, I needed to get started

Log Press from Rack (2 min rests, push presses)

80 x 5 (9 inch log)
110 x 3 (11 inch log for the remaining sets)
130 x 1
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
*sleeves and wraps on*
140 x 7 @RPE8

notes: AMRAP with a few reps left in the tank on the last set.

Widegrip Pulldowns

180 x 10
180 x 11
180 x 12
180 x 10

Superset: DB Front Raises & 2hand overhead DB extension & Hammer Curls

20s x 10 / 65 x 15 / 40s x 10
12s x 15 / 65 x 14 / 30s x 15
12s x 15 / 65 x 15 / 30s x 15

notes: feeling weak on these had to dial down the weights to get in higher reps

Dec 18, 2015

Coming to the end of another training week. Not sure if I should deload or launch into a new block. Part of me really wants to, but another part of me is sorta beat up.

Afternoon office workout.

warmup: nada

Closegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
175 x 10 @RPE9
175 x 10 @RPE9
175 x 11 @RPE9
175 x 10 @RPE9
170 x 11 @RPE9
170 x 8 @RPE9
170 x 12 @RPE9
170 x 11 @RPE9

Superset: Overhead Tricep Extensions & Barbell Curls (2 min rests, elbow sleeves on the tricep work)

95 x 14 / 85 x 9
95 x 15 / 85 x 9
95 x 14 / 85 x 10
95 x 14 / 85 x 8
95 x 12 / 85 x 8

Superset: DB Strict Side Raises & DB Rear Delt Flys (2 min rests)

30s x 6 / 25s x 8
30s x 7 / 25s x 9
30s x 6 / 25s x 8
30s x 6 / 25s x 10
30s x 8 / 25s x 8

notes: feels awkward going heavy on these. would much rather go light and high rep.

post: 10 min LISS

Dec 10, 2015

Afternoon office workout.

warmup: nada

Closegrip Bench Press (2-3 min rests)

bar x 5
95 x 4
135 x 3
155 x 1
*wrist wraps on*
170 x 13 @RPE8
170 x 12 @RPE8
170 x 12 @RPE8
165 x 12 @RPE8
165 x 10 @RPE8
165 x 11 @RPE8

notes: shoulder still giving me no grief on these, hooray!

Superset: Overhead Tricep Extensions & Barbell Curls (2 min rests) (elbow sleeves for the extensions, no sleeves for the curls)

90 x 15 / 80 x 8
90 x 14 / 80 x 10
90 x 13 / 80 x 10
90 x 7 / 80 x 8

notes: my forearm had tendinitis, so I put on sleeves. I took them off for the bicep work because it kept me from feeling the squeeze at the top. for the last set of triceps, I did them without the sleeves, and it was obvious the sleeves are providing a lot of rebound, LMAO. dammit, I liked getting high reps!

Superset: DB Strict Side Raises & RD Flys (2 min rests)

20s x 11 / 20s x 5 *shoulder pain for the RD flys so I switched from DBs to cables on subsequent sets*
20s x 15 / 20s x 8
20s x 12 / 20s x 7
20s x 15 / 20s x 8

notes: not used to going heavy and low rep on RD flys. do not like it. do not feel the proper squeeze at the top.

post: 10 min LISS

Dec 3, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs

Closegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 2
*wrist wraps on*
155 x 15 @RPE7
155 x 15 @RPE7
150 x 14 @RPE7
150 x 12 @RPE7

notes: shoulder feeling good, so I was able to crank these out

Superset: Overhead Barbell Tricep Extension & Barbell Curls (2 min rests)

85 x 9 / 75 x 9
85 x 10 / 75 x 8
85 x 8 / 75 x 9

notes: some tendinitis in my left forearm, these weren’t feeling as hot

Superset: Strict DB Side Raise & Incline RD Flys (2 min rests)

15s x 15 / 15s x 14
15s x 17 / 15s x 13
15s x 15 / 15s x 14

post: 10 min LISS

July 22, 2015

Shoulders. Pissening sickness ensues.

AM Workout

warmup: foam roll upper back, lats, armpits; shoulder capsule stretch

6-Way DB raise (30 sec rest)

5s x 10
5s x 10
5s x 10

Overhead Cable Extension w Rope (30 sec rest)

8 plates x 20
8p x 20
8p x 20

RD Cable Fly (30 sec rest)

2 plates x 27
2p x 18
2p x 14

post: 15 min LISS

full day of work

PM Workout

Strongman Shoulders

warmup: foam roll upper back, armpits, triceps

Log Clean and Press (2-3 min rests)

80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
150 x 1
160 x 1
160 x 1
160 x 1

notes: goal was to work up to some heavy singles. My clean technique gives out before my press, so 160 wasn’t hard on the press, just cleaning the log up becomes hard. So I stayed there for a few sets.

Keg Press (90 sec rest)

120 x 2
120 x 2
120 x 2
120 x 2
120 x 2

notes: fast doubles. first time doing this, so wanted to get comfy with the form: cleaning it up, then pressing with an uneven grip.

1 Arm DB Clean and Press (clean and press each rep to full overhead, 2 min rests)

70 x 4/1
60 x 8/6
60 x 6/6
60 x 6/4

notes: again, cleaning it was the part that wore me out. plus running towards the end of my workout, and I was getting fatigued.

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

June 5 Arms, Calves

warmup:  5 min elliptical

 

Superset:  V-Bar Pushdowns & Fat Grip Cambered Bar Curls (rest varies)

95 x 20 / fat70 x 8

115 x 20 / fat70 x 8

125 x 20 / fat70 x 8

135 x 20 / fat70 x 8

IMG_4504

IMG_4507

 

Superset:  DB Hammer Curl & Assisted Dips  (rest varies, 3 second negative on the dips)

40s x 8 / (50%BW) x 10

40s x 8 / (50%BW) x 10

40s x 8 / (50%BW) x 10

40s x 8 / (50%BW) x 10

IMG_4542

IMG_4549

 

Superset:  Bent Over Overhead Extension & Incline Concentration Curls  (rest varies, extensions followed by partials out of the bottom ROM)

110 x 10, 5P / 25s x 10

120 x 10, 5P / 25s x 10

120 x 10, 5P / 25s x 10

120 x 10, 5P / 25s x 10

IMG_4582

IMG_4585

 

Superset:  Standing Calf Raise Machine & Dorsiflexion  (30 sec rest)

235 x 8 / 50

255 x 8 / 50

275 x 8 / 50

295 x 8 / 50

315 x 8 / 50

335 x 8 / 50

355 x 8 / 50

395 x 8 / 50

 

post workout:  30 min elliptical

May 30 – Arms

Hello!  Back to your regularly scheduled programming.

 

Superset Rope Pushdowns (hands together) and Seated Alternating DB Curls (palms up no twist, 4 reps per side at a time) (rest varies, go again when you feel like it)

72.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

notes:  72.5 on this cable machine was HARD!  Feels like 150 pounds on the Goodlife machine    o.O

 

Superset EZ Bar Curls and Bent Over Overhead Cable Extensions  (rest varies)

70 x 8      62.5 x 10, 5 partials (out of bottom ROM)

70 x 8      62.5 x 10, 5 partials

70 x 8      62.5 x 10, 5 partials

70 x 8      62.5 x 10, 5 partials

 

Superset Closegrip Bench Press and Reverse EZ Bar Curls  (rest varies)

115 x 15      40 x 15

115 x 15      40 x 15

115 x 15      40 x 15

115 x 15      40 x 15

 

And that was that!  Nice, quick, nasty arm pump!