Tag Archive: partial reps


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

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Cut Day 22

Christmas present for myself – bro day

I borrowed a John Meadows workout (not stealing this and selling it John, please no cease and desist orders. Don’t shut down mah internet!). But I added on a little extra at the front end, because I know my trainer would want me to do 8 movements and not 6 Anyhoo, Meadows workouts rock, so may as well make my free day as awesome as possible.

Another thing my trainer wants me to do is rebuild my House of Cardio’s, so I signed up for a spin class. Spin first, Arms after.

Cardio: Spin class, 45 min of work, HIIT, intervals, hills, standing climbs, seated climbs, straight on races, lots of fun times. I haven’t done one in a while, so I am sure my legs will be tired, plus glutes, plus a sore buttbone. Nary a hot chick to be seen, what a pity. OK, to be fair, I sat in FRONT of the hot chicks and stuck my butt in THEIR face. Merry Christmas.

Preacher Curl Machine (keep full ROM, 60 sec of rest b/w sets)

50 x 8
70 x 8
90 x 8
90 x 8
90 x 8

Standing DB Curls (use Fat Gripz, keep hands supinated, 3 sec negative on each rep, 60 sec rest)

10s x 15
15s x 15
30s x 6
30s x 6
30s x 6

notes: could have maybe gone heavier, but with slow negs, it can be hard to guesstimate your weight off the start. Haven’t used the Fat Gripz in a while, welcome back!

EZ Bar Curls (Fat Gripz, 60s rest)

75 x 8
75 x 7
75 x 5
75 x 6, REST 20, 4 reps, REST 10, 2.5 reps

notes: I started to fade fast on this one, damn you Fat Gripz. I could have done some sloppy ones, but I wanted every rep to be correct and controlled, no lean back. On the last set, I would set it down, rest a little but, try to pump out a few more. Bar Curls are always tough on me, really makes the tendinitis flare, but I don’t think it will get me this time.

Standing DB Hammer Curls (60s rest)

40s x 8 reps, 8 partials
40s x 8 reps, 3 partials
40s x 8 reps, 7 partials

notes: by partials, it means just bring it up as close to halfway as you can, chit, even a handful of inches feels like hell at that point. I was just focusing on getting those full reps out, and had so little left for the partials. Forearms were fried, biceps were done.

Tricep Pushdown Machine (preacher style setup, 60 s rest)

50 x 8
70 x 8
90 x 8
100 x 8
110 x 8

Superset Rope Pushdowns and Pronated DB Kickbacks (spread the rope at the bottom and flex for 1 second each rep; kickbacks your palm stays pronated the whole time)

90 x 10 / 20s x 6
100 x 10 / 20s x 6
100 x 10 / 25s x 6
100 x 10 / 25s x 6

notes: 100 was the sweet spot for pushdowns, flexing for 1 second at peak contraction felt like murder! To the Mountain Dog’s credit, I like pronated kickbacks way more than neutral grip, I feel the squeeze much more in the triceps.

Decline Skullcrushers w/ Cambered Bar (put on the elbow sleeves, 60s rest)

60 x 15
60 x 15
60 x 15

notes: kept these tight and controlled, doing that on a bar is much easier than dumbbells, but it gets harder on the elbow so I used the sleeves.

I was thinking of doing Ab work after this, but I had passed the 2 hour mark and felt wrecked! Packed up my crap and went home.

Hope everyone has had a good weekend!

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!

Cycle 2 Week 3 Arms

My routine might be changing up very soon!  Enjoy the familiarity while it lasts 🙂

 

No workout buddy this time, ah well

 

Superset V-Bar Pushdowns and Cambered Bar Curls  (about 45-60s rest, follow each curl set with partials out of the bottom ROM)

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 6P

notes:  Upped the weight this week!  Got real tough on the curls!

 

Superset Hammer Curls and Pronated Kickbacks (about 45s rest; for hammer curls, do 8 full ROM then 8 partials out of bottom of ROM)

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

notes:  Upped the weight on these as well.  Felt great!

 

Superset Skullcrushers and Preacher Curls  (45s rest)

65 x 10 / 65 x 10

65 x 10 / 65 x 10

65 x 10 / 65 x 10

65 x 10 / 65 x 10

notes:  And I dropped the weight on these.  And went back to the bar for skullcrushers.  Preachers still tough!

 post-workout:  60 min Spin class!  Great cardio blast to top things off.

Cycle 2 Extra Arms

ok, so this is out of order, I did this before Legs.  sue me!  been a while!  back at it!

 

 

We have a special guest – my friend Katie came to work out with me!  Yay!  Having company at the right time can push you through your workout.  We cut through this one at blazing speed!

Arms

Superset V-Bar Pushdowns and Cambered Bar Curls  (we traded back and forth, my superset was her rest; for curls do 8 regular full ROM then 10 partials out of the bottom of ROM)

IMG_4369

IMG_4375

110 x 15 / 70 x 8, 10P

120 x 15 / 70 x 8, 10P

130 x 15 / 70 x 8, 10P

130 x 15 / 70 x 8, 10P

IMG_4377

notes:  Getting a good pump going in my arms already!

 

Superset Hammer Curls and Pronated Kickbacks (traded back and forth; for hammer curls, do 8 full ROM then 8 partials out of bottom of ROM)

IMG_4379

40s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

notes:  I didn’t feel like I could control the 40s, so I dropped.  My first time trying pronated kickbacks (keep your palm facing the ceiling the whole time)… I like them MUCH better!!  I think we have a winner!!  ding ding!  goodbye regular kickbacks!

 

Superset 1DB Skullcrushers and Preacher Curls  (traded back and forth)

IMG_4392

60 x 10 / 70 x 10

60 x 10 / 70 x 10

70 x 10 / 70 x 7 RP 3

70 x 10 / 70 x 7

IMG_4403

notes:  This is where my biceps failed!  I couldn’t even control the negative any more, so I called it a day.  I had wanted to do skulls with a kettlebell, so I tried a DB instead… didn’t like it.  ROM was too small, DB kept getting close to my head.  BB next time, F it.  Katie was definitely feeling it, she couldn’t pick up the workout sheet off the chair by the end, her grip was gone, arms pumped!!

 post-workout:  25 min stairmaster

A nice and hard arm workout!  Great way to kick off my Saturday!

 

 

It might have been crazy to have a 2nd back day 2 days after the first, and the very next day after I got my low back deep-massaged.  but whatever!  Had a hunger for some DLs.  Just call me DL Hugely!!

 

Deadlift and Assistance

Deadlift  (60-120s rest, double overhand grip for first 5 sets, switch grip on 6th set, no straps used)

155 x 5

190 x 5

230 x 5

250 x 5

290 x 5

325 x 5

notes:  As predicted, my low back was getting tired fast!  It was still recovering from the RMT.  I noticed rounding was getting bad on the last set so I clipped it short at 5.  Weight was flying up though!  Just harder to get low when your low back is giving up.  I keep sticking with double overhand when I am sub 300, and jump to switch grip when I am 300+, it seems to work fine, although 290 felt pretty draining on my double overhand grip for sure, it was so borderline.

 

Meadows Rows (45s rest)

50 x 8/8

60 x 8/8

60 x 8/8

60 x 8/8

 

Closegrip Machine Rows  (45s rest, explosive reps)

225 x 6

225 x 6

225 x 6

225 x 6

notes:  225 is about the edge of what I am barely capable of “exploding” on, so I will stick at this weight for a bit.

 

Scapulae Stretch Pulldowns  (45s rest)

210 x 8

210 x 8

210 x 8

210 x 8

notes:  rubber grips be ripping up my calluses!  ouch!

 

DB Shrugs  (45s rest, hold squeeze for 3 seconds each rep)

80s x 12

80s x 12

80s x 12

notes:  feeling good!  Decided since I gambled so hard with my back, why not gamble on my calves too??

Standing Calf Raise Machine (45s rest, do partials out of bottom ROM, basically stretch down past parallel, then go up to parallel only, full reps of course go from past parallel to full toe pointing)

195 x 10, 15 partials

235 x 10, 10 partials

275 x 10, 5 partials

315 x 10, 5 partials

notes:  I only mention the ROM because I see so many ppl halfass it so often on the calf raise machine.  You have this great chance t let your ankle go down past where the floor would be, why not take advantage!!  Work the extreme ranges of your ROM, something I can;t do as well when I stand around with a pair of DBs.

post-workout – 20 min cardio

fun times!

 

Cycle 1 Week 2 Legs

Friday night Leg session!

Squats plus Assistance

Barbell Squats (60-120s rest)

100 x 5
125 x 5
150 x 5
175 x 3
200 x 3
225 x 8

notes: Good sets, got my hands in closer and kept my lats tight.

Prone Leg Curls (45 sec rest)

85 x 8
85 x 8
85 x 8
85 x 8 THEN 25 partials out of bottom ROM

notes: This weight felt better than last week, still ready to move up further.

45 degree Leg Press (one set, pause and stack on another plate then keep going)

12 plates x4 PAUSE 13 plates x 4 PAUSE 14p x 4 PAUSE 15p x 4

notes: This weight felt way better, some good grinds going on!

Leg Extensions (one long set with stretches in between micro sets, hold 2 seconds at top of rep for first 2 micro sets)

170 x 10 (hold each rep 2 seconds) THEN stretch quads 10 seconds each leg THEN 160 x 15 (hold 2 sec each rep) THEN stretch quads 15 seconds each leg THEN 150 x 20 (normal reps) THEN 15 partials out of bottom ROM

notes: just as awesome as last week!

DB SLDL (45 sec rest)

65s x 15
65s x 15

Superset Calf Raise and Dorsiflexion (45 sec rest after dorsiflexion)

65s x 10 HOLD 10 seconds 65s x 10 HOLD 10 secs 65s x 10 HOLD 10 sec THEN 50 Tibialis flexes (done standing)

REPEAT for a second set

notes: Make sense? 10 calf raises, then hold squeeze for 10 seconds, do that 3 times, then flex your tibialis 50 times – all 1 set

Great Friday night leg workout!

Cycle 1 Week 1 Legs

Squats always make me the most nervous. Something about the gutcheck required to load all this weight on your shoulders and drop down and push back up is one of the reasons why this exercise WORKS so well. In addition to the all the muscles it hits, it hits you right in the FEELS. Iron courage.

Squats and Assistance

Barbell Squats (1-2 min rest)

100 x 5
125 x 5
150 x 5
165 x 5
190 x 5
215 x 10

IMG_4229

notes: Just like Bench Press, I need to start light and build my way back up. So again, good chance to focus on my form, tightening the core, keeping my back tight. Because of my stiff shoulder, I build up a bad habit of leaving my hands too wide, which makes my back stay too loose. Also when I drop below parallel, my hips and butt start to TUCK in, not good for the push back up. All stuff to try and polish.

Before I get too cocky, after Set 5, I thought I had just racked it, turned to talk to my trainer, it rolled right off the edge of the rack and dropped half the barbell onto the cage, bouncing it off the back of my head on the way down! Ouch! Nice little headache and stiff neck from that. Idiot. Remember to focus.

Prone Leg Curls (45 sec rest)

75 x 8
75 x 8
75 x 8
75 x 8 then 25 partials out of bottom ROM

IMG_4232

notes: Could go heavier, the full ROM felt almost right, but the partials felt too easy. Maybe also the machine needs some oil, it might be helping me in the bottom ROM with its stiffness.

Leg Press Pyramid (constant tension reps, do rest-pause while another plate gets loaded)

10 plates x 4 UP 11 plates x 4 UP 12 x 4 UP 13 x 4

notes: Thought this would be hard, but was way too easy. Need to go up plenty.

Leg Extension Destroyer Set (stretches part of set, hold at full contraction for 2 seconds on micro set 1 and 2)

170 x 10 STRETCH 10 seconds per leg 160 x 15 STRETCH 15 seconds per leg 150 x 20 THEN 15 partials bottom ROM

IMG_4237

notes: Did that make sense? Basically, do 10 reps with a 2 second hold at the top, I did a standing quad stretch for 10 seconds each leg, jump right back in to do 15 reps with a 2 second hold, then do a 15 second stretch each leg, then jump right back in for 20 straight reps and 15 partials!

Felt soooo good! Felt like I was daring my legs to cramp, I flirted with charliehorses on the inside of my quads a few times! eek! And the stretches in between… they hurt too! I was doing all I could to get my quads pumped!

DB SLDL (45 sec rest)

65s x 15
60s x 15

notes: Wasn’t feeling the MMC in my hams, so we lightened the weight and deepened the stretch and I felt it much more.

Superset Standing DB Calf Raises and Tibialis Flex (45 sec rest)

60s x 10 then HOLD 10 seconds 10 more reps then HOLD 10 seconds then 10 more reps then HOLD 10 seconds / 50 Tibialis Flexes
60s x 10 then HOLD 10 seconds 10 more reps then HOLD 10 seconds then 10 more reps then HOLD 10 seconds / 50 Tibialis Flexes

IMG_4241

notes: Basically, you do 10 calf raises, then hold the squeeze at the top for 10 seconds, then repeat. Doing 30 reps and 30 seconds worth of held contractions. Then go right into Tibialis flexes, which I added some resistance by dragging my heels against the floor. Sounds wimpy, but after 50 contractions, then a second set… the floor drag got real sticky!!

Cut Day 79, Legs

Last weeks impromptu leg workout went so well, thought I would do it again. Test out my wheels after that RMT session last night. Headed out at lunch for some quick work. Time to run the stack!

Leg Press (rest varies)

2 plates x 10 (rest for now is only long enough to add plates)
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 10 (rest now increases to a flat 60 sec)
16 plates x 10
18 plates x 10
20 plates x 10
22 plates x 8

notes: got in one more set over last week. thankfully not a lot of burning either in my IT bands. successful massage session!

Leg Extensions (45 sec rest between waves)

15 x 10 UP 30 x 10 UP 45 x 10
45 x 10 UP 60 x 10 UP 75 x 10
75 x 10 UP 90 x 10 UP 105 x 10
105 x 10 UP 120 x 10 UP 135 x 10
135 x 10 UP 150 x 10

notes: Ugh, had to get up and run away from the leg extensions after this! good quad finisher.

Prone Leg Curls (45 sec rest b/w sets)

15 x 20, 20 partials (top range of ROM)
30 x 20, 20 partials
45 x 20, 20 partials
60 x 20, 20 partials
75 x 20, 20 partials
90 x 20, 10 partials

notes: I knew it was time to stop when I couldn’t control the partials any more (they were sinking down to the bottom half of the ROM)

Sounds simple but I was dripping sweat and grunting hard! hundreds of reps (hundreds!), maybe 40 min in the gym, bing bang boom, done like dinner

Back to work for the rest of the afternoon. I can feel the fatigue in my legs even as I type this, hopefully some good leg DOMS tomorrow! def have some wicked chest DOMS today