Tag Archive: pec deck


Sept 17, 2015

Thursday was an off-night, I just wanted to get a pump and be a bit active.

Pec Deck (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 11

Machine Bench Press (wide grip, 30 sec rests)

4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 15
14p x 11

notes: pump now fully in effect. I love a chest pump and the DOMS the next day.

V-Bar Pushdowns (30 sec rests)

4p x 15
5p x 15
6p x 15
7p x 10

post: 20 min LISS on the elliptical

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Aug 8, 2015

Was focusing on work and rest and stuff for a few days but couldn’t take it any more… after a 2 day break I needed to be back in the gym!

It was tentative, I am trying to let my thumb heal. It hasn’t been responding like I would have liked – colour has returned but grip is still way off. Some exercises I have to abstain from completely (cleans, things that need more stability like dumbbells). But I will keep pushing, and do what I can.

AM Workout I threw a couple of scoops of Glycergrow 2 into my pre to see how it affected the workout

warmup: foam rolled pecs

pec deck (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 12

notes: pre-exhaust complete

bench press machine (widegrip, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 12

notes: pump was in effect! could not physically push out more reps.

I considered doing legs, but there was a girl and her boyfriend making quality bonding time on the leg machines (and I don’t get much out of leg pump workouts anyway), so I moved on. Why interfere with young love

post: 15 min LISS cardio

PM Workout

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises

High Box Front Squats (box set above parallel, 2 min rests, SBDs, Romaleos)

bar x 5
135 x 4
185 x 3
*belt on*
245 x 3
245 x 3
245 x 3
245 x 3
275 x 3
315 x 3
365 x 1

notes: the plan was to tap and go on these, but I ended up “relaxing” for a second and exploding up. I know its not full ROM (aka no-one-cares-how-much-you-front-squat-above-parallel), but this was an exercise I could do without worrying about my thumb, and frankly it felt good to load all that weight onto my body, so I am glad I pushed past the prescribed working sets at 245.

DB Incline

50s x 3
STOP

notes: tried these. cleaning up the dumbbells hurt and supporting the DBs was awkward, so I had to do something else for upper chest.

I wanted to do a “suicide grip”, so I chose to do it on the Smith Machine. Boo, smith machine! Whatever, my thumb isn’t working right these days, and the work still needs to happen.

Incline Smith Machine Press (30 degree incline, 60 sec rests)

bar x 3
bar + 90 x 3
+110 x 3
+120 x 3
+140 x 3
+150 x 3
+160 x 1

notes: I struggled on the last set, and as I squirmed, my shoulder tweaked in pain, so I stopped there.

Cleans

95 x FAIL

notes: tried to do a light power clean. no Bueno.

Decided F this, going home.

July 21, 2015

AM Workout

Straight Arm Pulldowns (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 12

Pec Deck (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15

Upright Rows (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 12

PM Workout

Strongman

Yoke/Carry Medley: 350 lb Yoke for 10 ft, turn around, 350 lb Yoke back for 10 ft; 120 lb circus dumbbell for 20 ft

5 sets of that, 3 min rests in between sets

notes: on Set 5, ended up pinching my gut skin in between the carry object and my belt – that hurt, lol!

Atlas Stones

150 lb stone to a 56″ platform; 170 lb to a 52″; 210 lb to a 52″

3 sets of that, 60 sec rest in between

notes: I actually tried to do 4 stones, the 4th was the 240 lb stone to a 48″ platform. But I failed the 240 the first time, ended up dropping the 210 lb stone on my toe the 2nd time so I stopped early, and then I actually failed the 210 lb stone on the 3rd set. So I was dying.

Decline DB Fly (30 sec rests)

12s x 12
12s x 12
12s x 12

Widegrip T Bar Rows (60 sec rests)

45 x 5
145 x 4
145 x 6
145 x 7

July 11, 2015

Saturday! Warm weather, everyone looks happy, people dressing cute, good vibes all around.

I got some new shoes and wanted to try them out: SABO Deadlifting shoes. Russian, super thin sole, metatarsal strap, etc. I thought this would be an easier transition from barefoot than Chucks, they are thinner than Chucks. They are only a little thicker than a deadlift slipper, but with more grip on the ground. Spread your feet out, hit those Sumos. If I trained Sumos any more. But I digress.

AM Workout

warmup: woops! didn’t bother, lol. I just wanted to lift.

Deadlifts (SABOs, 2 min rest b/w working sets)

160 x 5
200 x 5
240 x 5
280 x 3
*belt on*
340 x 3
340 x 3
340 x 3

Decided to just leave the deadlifting shoes on and get through the workout. Now… since I didn’t bother to warmup at all, my low back was now sore. Big surprise!

Deficit Stiff Legged Deadlifts (60-90 sec rests)

*belt on*
140 x 8
200 x 8
220 x 8
*belt off for the backoff sets*
160 x 8
160 x 8

Pallof Press (30 sec rest)

4 plates x 20 each side
4p x 20/20
4p x 20/20

Ukrainian Deadlifts (60ish sec rest)

60 x 20
75 x 20
90 x 20

notes: now that I had spent the last 4 weeks getting used to the feel of this exercise, time to up the weight.

Seated Cable Row (60 sec rest)

160 x 12
170 x 12
180 x 12

notes: these felt good! I was finishing strong today.

Left gym, done.

PM Workout

warmup: foam rolled upper back, lats, side of lats, armpits, pecs

Superset Widegrip Pulldowns and Widegrip Machine Bench Press (no rest, go back and forth from one station to the other)

1 plate x 15 / 1 plate x 15
2p x 15/15
3p x 15/15
4p x 15/15
5p x 15/15
6p x 15/15
7p x 15/15
8p x 15/15
9p x 15/15
10p x 15/15
11p x 15/15
12p x 15/15
13p x 15/15
14p x 12/12

Superset Straight Arm Pulldowns & Pec Deck (no rest, go back and forth)

1p x 15/15
2p x 15/15
3p x 15/15
4p x 15/15
5p x 15/15
6p x 10/10

OK, so yeah the workout is a little silly. But for a 2 a day routine, I cant go heavy both times, I go light and high rep on the other workout, keep the heart rate up, keep the blood flowing, get a bit of a pump. So I keep the rest low and ramp up until I cant any more. Let’s just agree to call it cardio that’s more fun than cardio

post: sat in hot tub

July 3, 2015

Sickening Chest Day. Work is also sickening.

AM Workout

warmup:
Superset: (run through it twice)
– slow DB side raises (3 sec at top, 3 sec negs) x 6
– Cuban presses x 8
– 1 Arm DB shrug x 20

Closegrip Bench Press: Superset each set with Blackburns (generous rests, over 2 min)

bar x 5
95 x 5
135 x 5
*put on elbow sleeves and wrist wraps*
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3

notes: Yar, 3 solid sets of triples for me. Blackburns have worked wonders for my shoulder lubrication.

Incline DB Presses (60 sec rests)

50s x 5
55s x 5
60s x 5
65s x 5
70s x 5

notes: shoulder was well-lubed, the incline presses felt smooth, FINALLY. thank you solid warmup, and thank you blackburns

flat DB press (60 sec rests)

50s x 12
60s x 10
70s x 8
80s x 6
80s x 4

notes: shoulder getting tired now, so I didn’t take it up to the 90s.

V-Bar Pushdowns (30 sec rests)

57.5 x 20
57.5 x 20
57.5 x 10

Cable Crossovers (30 sec rests, high to low)

3 plates x 15
4 plates x 15
5 plates x 15

PM Workout

The apartment complex gym was crowded, some dude was having some kind of epic, intense battle to the death in his own head for the shitty, rusty bench press machine. So I just did pec deck while I waited.

Pec Deck (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15

notes: after all this, he was STILL on bench press, so I gave up and went to do cardio. 2 min after starting cardio, he left the bench press for the pec deck. LOL. After 1 half-hearted set of pec deck, he turned around and left. But I am too stubborn to stop doing cardio once I have started it, so whatever.

post: 15 min LISS stairclimber

post-post: sat in the hot tub for 15 min

woohoo! hot tub

real sleepy now, must sleep

June 25, 2015

Was able to switch the order today: big workout in the morning, then some light work in the evening.

AM Workout

With all the pressing on the menu, warmup would be a priority.

warmup: 2 Supersets of
1. DB Side Raises x 6, with 3 second holds at the top and 3 second negatives
2. Cuban Presses x 8
3. 1 Arm DB Shrugs x 20

Closegrip Bench Press: superset each set with a “YWT iso-hold”, laying on my stomach, hold my arms up in each position for 10 seconds
(60 sec rest after the YWT before another set of CGBP)

bar x 5 / YWT
95 x 5 / YWT
135 x 5 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT
185 x 4 / YWT

notes: yar, 8 working sets. working out alone meant I had to burn through some energy unracking it, which sucked.

Incline DB Press (90 sec rests)

35s x 5
50s x 5
60s x 5
65s x 5
70s x 5

Flat DB Press (90 sec rests)

50s x 12
60s x 10
70s x 8
70s x 6
70s x 4

notes: by the time I got to the 3rd set, my shoulders were damn tired, so I kept the weight for the next few sets

V Bar Pushdowns (30 sec rests)

57.5 x 20
57.5 x 15
57.5 x 11

Decline DB Flys (30 sec rests)

15s x 12
15s x 12
15s x 12

notes: these don’t do much for my chest, but they warm up my shoulders a bit, so I focused on the stretch at the bottom

Full day of work.

PM Workout

Thought I could use the apartment crappy gym then chill in the hot tub, but the hot tub was under maintenance, so whatever.

warmup: none

Pec Deck (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15

notes: lightweight, but tired out my chest nice and good. pre-exhaust accomplished.

Bench Press Machine (extra-widegrip, 30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15

post-workout: 15 min LISS

This song was in my head during cardio, must have been on the radio recently. I am old.

Determined to put in some work today, I prepped for both a morning workout AND an evening workout. The Gym Gods were smiling on me and the boil water advisory was lifted, so the office showers were available, so I felt cleared to get all sweaty at work. Got in nice and early before my office filled up, and did a quick 40 min workout.

On a positive note, they finally installed the dual-station cable pulleys! Can now have more options, lots more!

AM Cows and Pigs Workout

Weighted Standing Calf Raises (30 sec rest)

75 lb DBs x 20
75s x 20
75s x 20
75s x 20
75s x 20
75s x 20

Smith Machine Seated Calf Raises (30 sec rests)

340 in plates x 20
340 in plates x 20
340 in plates x 20
390 in plates x 20
390 in plates x 20
390 in plates x 20

notes: Ugh, digs into my quads so hard!!!

DB SLDL (45 sec rest)

70s x 15
70s x 15

notes: This is unfortunately about when some random bozo started talking my ear off for the entire rest of my workout – following me into the change room, chatting with me while I showered… and himself not lifting an entire weight the whole time. Is he trolling for cawk? I do not compute the purpose of him entering my life to F up the intensity of my gainz.

Prone Leg Curl (45 sec rest)

60 x 30
75 x 20
75 x 15
90 x 15
105 x 10

notes: I couldn’t take this guy any more, hence why the actual workout was only 40 min, lol. If it was a public gym I would have told him to fukk off, but at the office? Ugh, parasite.

Worked away the whole day. split my 2 carb meals up into my post-workout periods, one after the AM, one tonight.

After leaving work, made it to the downtown chain gym. Gym was so busy I had to give up on the thought of supersetting multiple stations. Just did straight sets.

PM Chest, Triceps

Superset DB Incline Press and Rotator Cuff Work (bench one setting above flat, 60 sec rests)

60s x 12 / 15 lb DB taken through ROM 15 times per arm
60s x 12 / ROTO
60s x 12 / ROTO
60s x 12 / ROTO

notes: My shoulder felt sore and ****ty, so I lightened the weight and tried to get good reps.

Incline Flys (bench one setting above flat, 45 sec rest)

40s x 10
40s x 10
40s x 10
40s x 10

Decline Bench Machine (45 sec rest)

100 x 15
100 x 15
100 x 15
120 x 12

Pec Deck (fixed handles, 45 sec rest)

105 x 12
120 x 12
135 x 12
150 x 12
165 x 12
180 x 7

notes: these felt good, so I tried to get a good squeeze for a second or two at the top of the reps. The handles were fixed, so I often had to let my hands extend past the handles and just guide it with the butt of my hands or my wrists.

Incline Skullcrushers (30 sec rest)

50 x 15
50 x 15
50 x 15
50 x 15

notes: a 50 pound preset barbell was literally all I could find in that range the gym was so busy (they had 90s, but I can’t go high rep with that). So I dropped the rests down to 30 seconds, and tried to get some nice stretches and squeezes.

One Arm Kickback Cable Extensions (no handle attachments, just grabbed the anchor, no rest, back and forth arm to arm)

39 x 12/12
61 x 6/10
50 x 10/10
39 x 12/12

notes: 39 felt INTENSE! The pumped contractions on my triceps were so tight they felt like they would cramp if I squeezed too hard! So I raised the weight and had big problems getting them out, so I kept dropping the weight back down each set (with no rest). Once I got back down to 39, the contractions were once again BANANAS!!! For my extensions/kickbacks, I like to find the right distance from the machine and not bend over, just stand straight up and bring it back, holding the black rubber anchor tight in my fist.

Overhead Straight Bar Extensions (45 sec rest)

154 x 6
88 x 15
110 x 15

notes: thought this cable was in pounds… NOPE!! Kilos! Damn that was heavy, haha. Triceps felt a major pump by this point.

post-workout cardio 30 min elliptical

Then headed home! SOOOOO exhausted!!

Tuesday Week 2 Cycle 1 Chest

Bench Day!  I was way too tired in the morning, so I slipped out of work around lunch, determined to have a full-sized workout, not a lunch rush workout.  Was curious if my boss would notice.  Oh well, better to beg for forgiveness than to ask for permission.

A coworker accompanied me, he wanted to do bench press too.

Week 2 Bench Day
(traded sets back and forth with my friend, so rest time for me equalled doing the back half of my superset, then spotting his set, my coworker just did whatever weight I was doing)

Warmup

95 x 5 & 15 lb DB taken through rotator cuff ROM 15 times
135 x 5 & rotator
150 x 3 & rotator

Main

175 x 5 & 5 pullups
200 x 5 & 5 pullups
225 x 2 and a half…
225 x 3

notes:  astute followers of 5/3/1 will have realized my mistake… it was supposed to be 3 rep sets of the working weights!  I realized it after I did 200.  I was chatting it up with my friend, and lost my focus.  Woops!

I went to do the final set, and started to struggle locking it out on my right side (the sore elbow side) on the 3rd rep, so my coworker jumped in way too fast and helped me bring it up, and I immediately started to curse and swear.  My friend shrugged and walked away, so I took a minute to rest and recover, got back under it without him spotting, and did the 3 reps on my own.

Maybe my shoulders were tired too, I don’t know.  Oh well.  I got it done, even with the extra work on the previous sets.  My friend wrapped up his workout and left, leaving me to do my assistance work.

Assistance (45 sec rest b/w sets, 4 sec negatives on all reps)

flat DB press
60s x 8
60s x 8
60s x 8
60s x 8

decline DB press
60s x 8
60s x 8
60s x 8

First time grabbing some DBs for declines.  A little awkward getting in and out of position!  Shoulder def getting tired, so I decided to cut it short a set and do some extra iso

pec deck
90 x 8
120 x 8
150 x 8
180 x 8
210 x 6

one arm pushdowns rope attachment
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8 DROP 45 x 5/5 DROP 30 x 10/10

And now my left elbow started tweaking on this one!  Curse my damn elbows!  I got through them though.  All the way down until I could flex my tricep, then nice and slow all the way up until my forearm was against my bicep.

Then back to work!  Nope, boss didn’t notice   Kind of a sucky bench day, hope squat day goes better!

Sunday Chest, Biceps

Well, my mood was much improved today, I think I am turning the corner, at least in relieving stress through exercise.  As for my cold, the cough is starting to settle into my chest, so I am worried about pneumonia.  When you’ve had it, you can get it more easily in the future, or so the folk tale goes.  I know what it feels like though, it’s like a crackle at the bottom of your cough.  Let’s hope I avoid that!

Was running short of time, so I rushed down to the gym, phlegm-y cough and all, to try and bust out a quick workout before I went to the movie theatre (decided to finally go see Gravity in 3D).  I gave myself 40 min to workout, take a shower, get back on the road!

I took a scoop of Fast Fuel 20 min before and mixed a scoop of that with a scoop of ReGen during the workout.  After the workout I had a scoop of ReGen mixed with a little extra Creatine HCl.

Nov 3 – Chest, Biceps
(regular tempo, 45 sec b/w all sets)

warmup rotator cuff – 12.5 DB taken through range of motion 15 times per arm, back and forth arm to arm with no rest, for 4 sets

Incline DB Press
65s x 15
65s x 15
65s x 13
65s x 9

Have I mentioned before how glad I am Fast Fuel and ReGen mix so well?  I was worried the pwo and the intra would clash taste-wise, the Blue Razz and the Lemon-Lime, but they blend together quite nicely.

Decline BB Press
155 x 15
155 x 10
155 x 7
155 x 7

I was running out of energy, chest endurance is one of my weak points, and I didn’t want to take the time to take plates off the bar, so I just kept it at 155.  On the clock here!

Pec Deck
120 x 15
120 x 13
120 x 10
120 x 9

This was the test to see if my shoulders were tired or my chest.  In the past I have failed out of presses when the flys were just fine, but in this case they were grinding to a halt as well, even with a slightly lighter weight.  Guess the chest didn’t have a lot in the tank today!

Seated DB Curl
30s x 15
30s x 15
30s x 15
30s x 15

I wanted to use the 35s, but one guy was using one set, and with the 2nd set I could only find ONE DB, so I said screw it and grabbed the 30s.  Just seconds after I walked away, another guy showed up looking to use the 35s as well.  35 lb DBs, the universal curl weight, hahaha!  Gym, please stock up on 35 lb dumbbells.

Since I dropped the weight, I took the time to really do nice controlled reps through the whole ROM, that means twisting the pinky at the top, and bringing it down until my arm is straight and I can squeeze my tricep (which gave me a nice sensation callback to yesterdays workout).  You can’t stop at all in the bottom position or else you are letting the weight hang, so I would bring it down slow all the way to the bottom, contract the tricep for the sensation, then bring it back up.

Cable Curls  closegrip
90 x 15
90 x 15
90 x 15
90 x 13

I took these over straight bar curls because my left elbow was still a little tweaked, and cable curls are usually painfree for my joints.

My biceps were getting tired, my mind was halfway out the door, and during the last set this weird dude walks nearby, looked like Chocolate Rain was wearing a competitive bicycle rider’s mesh top and shorts, and threw a big wool sweater on top of that.  He was just walking around, found his spot, took off his wool sweater, showed off his 11 inch arm cannons to the world.

All these distractions threw off my focus and I failed out of the last set, haha.

And then I was done!  Light and fast-paced, in and out.  Took about 45 min total, then showered, then watched Gravity (maybe it was just an excuse to eat popcorn, haha).

Tuesday Chest, Back

Was up nice and early, 4:30 AM! Was in the gym and pushing iron by 5:30. I like to get my workout in as early as possible – it puts me in a good mood for the rest of the workday and frees up my evening! (Although it usually makes me go to bed early, haha) It also usually means a fairly empty gym, or at least no curl bros. Crankly old ppl yes, but not many jackasses.

The idea here was to high rep chest at normal tempo, then mid-rep back work with slow negs. Mix it up a bit!

Oct 22 – Chest, Back

Part 1 – Chest – (high reps, normal tempo, about 45 sec b/w all sets)

warmup – 15 lb DBs going through ROM to warmup my rotator cuff. 3 sets of 15 with no rest, back and forth arm to arm. I normally do 4 sets but my shoulders already felt tired so I cut the warmup short.

Decline Bench (I hate this one gym’s decline bench, I always underperform on it. maybe its the angle I dont like? the bar is too close to the rack when I lower it? whine whine whine!)
135 x 15
135 x 15
135 x 15
155 x 13
No need to comment on my slackass weight, it makes me sad enough as it is.

Incline DB Press
65s x 15
65s x 10
55s x 15
55s x 15
I knew right away my shoulder was in no shape for this. I barely made it through the second set and wisely decided to drop the weight to keep going. Maybe my upper body was more burnt out from Monday than I thought!

Pec Deck
130 x 15
130 x 15
130 x 10
130 x 12

Part 2 Back (3 second negative on all reps, 45 sec b/w sets)

Closegrip Cable Rows
150 x 10
150 x 10
150 x 10
150 x 10

Underhand Pulldown
150 x 10
150 x 10
150 x 8
150 x 10

These 2 movements actually made me mad. I really wanted to superset them together, but they got tied up by an older lady and 2 skinny dudes of a big age gap (either father and son or a May-October romance), who plopped down in front of both stations then proceeded to shoot the breeze with each other INSTEAD of work out! I had to ask to trade sets with both of them, and gave up on my superset dream.

Actually, the lady was quite nice about it, but the skinny dudes rolled their eyes at me, like it was SUCH an inconvenience. Made me want to slap them, but I smiled and did my reps and moved on. Not like I snapped on them when they occupied the space then socialized with each other, should have!

I think the 2 guys were talking about training for a marathon, the New York marathon or something. Hopefully that explains why their lifts sucked ass.

T-Bar Row (I was cranky, so I dropped the rest times to 30 seconds!! Still 3 sec negs)
80 pounds in plates + sled X 10
80 x 10
105 x 9
105 x 8
I find slow neg t-bar rows REALLY hard. I can normally lift more, but when I try to slow the descent, I need to go quite light. I just try and deal with it

Widegrip Machine Row (back to 45 sec rest)
100 x 15
80 x 20
80 x 20
90 x 15
Just tried to burn it out with high reps. As soon as I couldn’t stop myself from leaning back to try and make it easier, I stopped. Got real hard in the teens, even at that light-ass weight!