Tag Archive: presses

July 28, 2015

AM Workout

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

6-Way (30 sec rests)

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

Overhead Cable Tricep extension (30 sec rests)

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

Rear Delt Cable Fly (30 sec rests)

2 plates x 27
2p x 20
2p x 20

post: 15 min LISS cardio

PM Workout Strongman stuff

Log Clean and Press (clean and press each rep, 2 min rests)

110 x 6
110 x 6
110 x 7
110 x 3

notes: really had to work on the technique tonight. Had to slow it down, make the movements and the transitions deliberate, and so it hurt my AMRAP totals, haha. Had to learn to squat down low on the pick off the ground, which brings the log high on my chest, to roll it up to my neck, lean back, bring in my upper chest, and the hardest for me… to keep my elbows high and build a shelf for the log. Then to press up and push my head through. Lots to learn.

Keg Press (2-3 min rests)

120 x 1
150 x 1
150 x 1
150 x FAIL

notes: so close on that last one! Decided to move on. The clock is broken in the gym so I can’t easily track time between sets. And I am anal I guess, because it pisses me off, lol.

Dumbbell Clean and Press (clean and press each rep, 90 sec rests)

75 x 1/1
75 x 2/2
75 x 2/2
75 x 2/2
75 x 2/2

notes: once I remembered to activate my glutes, it got easier.

June 19, 2015

Late afternoon office workout. My least favorite shoulder killers. Work on my weak points.

Closegrip Bench Press (2 min rest, superset with resistance band over & backs)

bar x 5
95 x 5
135 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

notes: yar, 7 sets at a working weight for me

Incline DB Press (2 min rest)

35s x 3
50s x 3
75s x 3
75s x 1… drop weight, decrease rest to 90 seconds
60s x 3
60s x 3
60s x 3

notes: I got sloppy with my form, and my shoulder tweaked a bit, so I dropped the weight 20%, and reduced the rests 25%

Flat DB Press (2 min rests)

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

notes: lots of pressing sets! Shoulders getting tired and cranky.

V Bar Pushdown (30 sec rests)

57.5 x 20
62.5 x 14
62.5 x 9 DROP 52.5 x 6 DROP 42.5 x 5

notes: double drop set on the last one

Decline Cable Fly (30 sec rests)

35 x 12
35 x 12
35 x 12

post-workout: 15 min LISS

April 17, 2015

Well, time to shake off the winter torpor.

I need to work on my speed and agility, so I will start incorporating that stuff in.

Met up with the trainer for some general conditioning and rehab

1. a series of short speed drills: forwards, backwards, laterals, skipping (lol)

2. some agility drills over the hurdles

3. Wall balls with the medicine ball

4. Medicine ball slams

5. battle ropes for 30 sec on and 30 sec off for a bunch of sets

6. power clean & press from the hang. did the bar for a few sets of 3-6, the 95 pounds for 3 sets of 6

7. Superset: 2 rounds of
a. IYT with the TRX for 10 reps each: I, Y, then T (IYT meaning like a rear delt fly with your arms in 3 different positions)
b. seated 1 arm external rotations with a light DB for 10-12 reps each arm
c. dolphin waves for 10 pulses

Then I did some LISS on the elliptical for 15 min

March 25, 2015

I hate posting in this new format by the way.  Adding tags is just painful now.  Thanks WordPress.

Did some late afternoon work at the office gym. It was a brutal day, but I was able to get in a bit of gym work.

DB Flat Press (up to 2 min rest b/w sets)

25s x 5
35s x 5
45s x 5
(elbow sleeves on)
55s x 20
65s x 12
75s x 10
85s x 6
95s x FAIL
95s x 1

notes: I could feel from the start that intensity was just not there. Maybe it was the workday, maybe it was my 4th workout day in a row, who knows. But when I loaded the 95s up, they sunk deep into the bottom position, I lost the tension, and couldn’t get a rep. So I quickly reset and went again, but after the first rep, they sunk deep into the bottom position again and couldn’t get a second rep. So I decided F it, and moved on to something easier, like abs.

prone straight leg raise (30 sec rest)

20, 20, 20

cable crunches (30 sec rest)

62.5 x 20, 20, 20

post-workout: 30 min LISS elliptical

Then the office gym was about to close, so I packed it in.

March 20, 2015

Finally, a warm day! I legitimately enjoyed walking outside. Please come here nao spring… my heating bills are ridiculous.

Kettlebell Cleans

Still rehabbing my shoulder.

Kettlebell Cleans

30 lb x 10 per arm
45 lb x 10/10
50 x 8/8
50 x 8/8
50 x 8/8

then we practiced just letting me hold the bar in the right position, as a way to prep my shoulder.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 8
75 x 7
115 x 6, 2 assisted reps
115 x 4, then 4 assisted reps

Shoulder Complex: DB front raises, side raises, bent over RD flys

I used the 12 lb DBs for these, my shoulder was tweaking like hell.


Abdominals: mountain climbers, leg raises, bicycle crunches

20, 10, 20
20, 10, 30

March 19, 2015

Got up in the morning, failed at fasted cardio, haha. Whatever, went to work.

Decided to drop my carbs down to negligible amounts today. Carbs only come from veggies today. As I write this in the evening, I feel pretty worn out. And hungry in a way that fats cannot fill, lol.

Late morning, off to the office gym. Got a few emails during that screwed up my rest times, but not too many.

Superset Smith Machine Bent Over Rows & DB Flat Press (explosive reps on the rows, wore elbow sleeves throughout, 90-120 sec rest between supersets)

Bar + 70 x 6 / 50s x 20
+ 90 x 6 / 60s x 15
+ 110 x 6 / 70s x 10
+ 130 x 6 / 80s x 6
+ 150 x 6 / 90s x 6
+ 170 x 6 / 100s x 4

notes: Shoulder felt pretty good, so once I got some clean reps on the 90 lb DBs, went on to the 100s! Yay! Finally using the 100s! My rest was pretty much just enough time to quickly change the weights, then rest 90 more seconds. If I got an email, it might have been longer but that might have happened only once. I like to control my rests obsessively

Superset Pronated Closegrip Cable Rows & DB Flat Press (wore sleeves, rest was 90ish sec)

145 x 10 / 90s x 6
145 x 10 / 80s x 6
145 x 10 / 70s x 10
145 x 10 / 60s x 15 (partial ROM presses, pump them out rapidly)
145 x 10 / 50s x 23 (partial ROM presses, pump them out rapidly)

notes: It was a dual cable station, and in order to put decent weight on I had to use a straight bar, so I pronated my grip, though I would have preferred neutral. Slowed down the negatives on the rows so I could really feel my back work. Once I was on the last few sets of presses, I just wanted to bang the reps out as fast as I could, so it wasn’t full ROM, just for the pump

Arms were feeling full and looking red!

Pulldowns (grip varied, 60 sec rest)

145 x 10 widegrip
145 x 10 underhand grip
145 x 10 wide
145 x 10 under
145 x 8 wide
145 x 10 under

After this, I was done. I had work to get back to, so I put off the cardio for another workout.

I had planned to do a second workout, but the low carb really hit me! So I worked late instead and caught up a bit.

Even as I type this, forearms are still cramping from pump! Great workout

Mar 17, 2015

Back from being sick!!


fasted cardio this am – about 30 min

just before noon, hit some shoulders

they have no rack in this gym, and my shoulders are still being weird when it comes to cleans, so I decided to be a puss and use the smith machine for now, lol

seated Smith Machine shoulder press (90 sec rest)

bar x 10
bar + 50 x 5
bar+100 x 10
+100 x 10
+100 x 8
+100 x 7
+100 x 5 DROP +50 x 7

notes: Ended the last set off with a quick drop set.

Cable Upright Rows (rope attach, 60 sec rest)

42.5 x 10
42.5 x 10
47.5 x 10
52.5 x 10
57.5 x 10

notes: This gym has heavy set of cables, so this was a good weight for me.

One Arm DB OHP (90 sec rest)

25 x 10/10
40 x 3/3
60 x 8/8
60 x 7/7
60 x 5/5
60 x 6/6
60 x 6/6

notes: Really went for this one. Increased the weight and decreased the rest from last week. Felt good!

Mar 13, 2015

Only had an hour with the trainer, so had to make it count.


I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

30 lb x 8 per arm
45 lb x 8/8
50 x 8/8
50 x 8/8

notes: she was happier with my form near the end. not great, but better.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

20 x 10/10/10
20 x 10/10/10
20 x 10/10/10

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical

Mar 11, 2015


Yup, Disco during fasted cardio. Gotta keep it upbeat and peppy.

Did some fasted cardio in the morning at the office gym. Worked all day, then went to a different office gym for some shoulders. Decided to up the rest and see if I can crank out more reps.

OHP (2 min rest)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 8

notes: So close to 5 full good sets! Then a young African lady was hovering nearby, and wanted to use the rack I was in, so no probs. Off I went to something else.

Right as I was setting up for Upright Rows, this guy in the Squat Rack royally fukks up. He was squatting 265, not horrible depth, but I think his stance was too wide. Just my opinion. So he is unloading the plates, and decides to do one side ONLY. So now there is 110 lbs on one side of the bar and nothing on the other, so the bar flips end over end and hits the ground barely a foot away from a lady on the stairmaster… he could have very nearly clobbered some cardio chick with a flying barbell. What a dumbass!!!

I and another guy come over to help. Squatter says he is fine and braces his foot on the plate (the collar is still on) as he tried to yank the pole out through the collar and through the plates like he is jerking off Iron Man. I gently remind him “the bar is only 45 pounds, you know”. I hope he is later struck by the lightbulb thought-bubble of physics and math.

Cable Upright Rows (rope attach, 60 sec rest)

80 x 10
90 x 10
100 x 10
(decreased rest to 40 sec)
110 x 10
120 x 10

notes: This gym has a different cable setup so I had to explore the weights to find the sweet spot. This gym also had a good rope attach, so I was using that. Then ANOTHER lady wanted to use my rope attach – this one was a 50 yr old lady with GIANT fake bombs and sun-damaged skin, like a Masters figure competitor or something. I see her in the gym all the time, she is really good at working out, its just every other choice she has made that causes me to facepalm. I offered to trade sets with her but she was very gracious and offered to wait, so I lowered the rests a bit so I could get through all 5 sets.

One Arm DB OHP (2 min rest)

20 x 10/10
35 x 5/5
55 x 8/8
55 x 8/8
55 x 8/8
55 x 8/8
55 x 7/7

notes: The 50s were being used, so I grabbed the 55s and upped the rest. Soooooo close!!! I cursed when I failed that 8th rep on the 5th set.

Because I had gotten my cardio out of the way in the morning, I just went home after that.

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