Tag Archive: pullovers


July 30, 2015

Took a timely day off on Wednesday. Back at it!

AM Workout

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

Incline DB Pullovers (roughly 30 degree incline, 30 sec rests)

50 lb DB x 15
50 x 15
50 x 15

notes: I find with the incline I can load up my lats a bit better.

Decline DB Fly (30 sec rests)

20s x 12
20s x 12
20s x 12

notes: by keeping my palms down, I don’t tweak my shoulder as bad doing these. Slowed it down at the bottom of the ROM, really enjoyed the stretch.

Upright Rows (30 sec rests)

45 x 15
45 x 15
45 x 15
45 x 15
45 x 15

notes: light weight, going for that pump.

post: 15 min LISS

PM workout Strongman stuff

Yoke and Carry Medley: carry yoke 10 metres, turn around carry it back 10 metres, carry keg 10 metres do a 180 and carry it back

375 lb Yoke and a 130 lb Keg

5 sets, 3 min rests

I failed the Keg on the last 2 sets. My upper back was tired as chit, and I couldn’t keep the keg tight to my chest. That silly wussy upright row workout wore me out! I felt foolish.

Atlas Stones: max reps with 170 stone to a height of 56 inches. 5 min rests

4 reps, failed 5th
4 reps
4 reps

notes: I thought I would get more reps, but either my conditioning sux, or whatever. I didn’t want to go to failure, because I didn’t want to drop a 170 stone almost 5 feet, and either crack the stone or dent the ground, so maybe I was a but gunshy. I also managed to build up a nice giant bruise on my bicep

Mar 10, 2015

Surprise! More Back work! My legs were dying and my chest was pretty sore, so I varied the exercises a bit so that I could stretch out my sore spots.

Back

Widegrip Cable Row (60 sec rest b/w sets)

145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

notes: Still feeling good, but I might stick with this weight again next week until it feels more smooth.

Bent Over Smith Machine Rows (explosive reps, 90 sec rest b/w sets)

bar + 90 x 6
+110 x 6
+130 x 6
+150 x 6
+170 x 5

notes: Figured by doing this I could also stretch out my hammies. The goal was to EXPLODE, ram my elbows up, then slowly lower. Keep slowly upping the weight until I can’t do the reps explosively any more, which turned out to be on Set 5.

incline DB pullovers (60 sec rest)

40 x 10
50 x 10
60 x 10
70 x 10
70 x 10

notes: Explored the weight until I found my sweet spot. By doing pullovers, I thought I could also stretch my chest and expand my ribcage a bit. By doing it on an incline, I feel it much more in my lats, but I also enjoy using cables for incline pullovers. Cable machine was busy at the time though.

post-workout: LISS on the elliptical

 

Decided I really wanted to get in some deadlifting today, so I split my workout into 2 parts:  dedicated deadlift session first thing in the morning, and Back Assistance at lunch.

AM Deadlifts – 6:30 yeahhhh boyyyyyy, grip it and rip it

(60 – 120s rest, double overhand until I broke 300, then mix grip)

155 x 5

190 x 5

230 x 5

270 x 3

310 x 3

345 x 6

365 x 1

385 x 1

notes:  Back was feeling great!  Swole, strong, wide, fired up.  After my AMRAP set, did a few more heavy singles.  Stopped after Set 8 because I didn’t feel like lockout was tight enough.  Plus you know… I had to go do my actual job.  For pay.  haha

 

Lunchtime Back Assistance

 

Landmine Rows (30s rest, coworker stood on the bar tip)

60 x 8/8

60 x 8/8

60 x 8/8

60 x 8/8

notes:  This is the only barbell, and my coworker needed it to do bench press.  So I made him keep it steady and busted out my sets fast.

 

Incline DB Pullovers  (45s rest, constant tension reps)

70 x 12

70 x 12

70 x 12

notes:  ROM is really short if you want constant tension, but it’s the best for me to really feel the spring getting coiled up in my lats.

 

Lat Stretchers  (30s rest, explosive reps)

37.5 x 8

77.5 x 8

97.5 x 8

97.5 x 8

97.5 x 8

97.5 x 8

notes:  First time doing these, I should explain.  Put a bench up against the cables, or pulldown station.  Put a foot against the bench to brace yourself, but stay standing, don’t sit down.  Use a closegrip handle and row the cable to your chest, then on the negative, let your head drop between your arms and STRETCH your lats out!  Feels great!  This cable station doesn’t go very high, so I made the reps explosive.

 

Seated good Mornings (30s rest)

bar x 12

115 x 15

then I helped my coworker get through the rest of his workout (which I wrote), then tada!  Done deal!  Back officially worked.

Cycle 1 Week 1 Back

Hectic day! Got in my workout first thing in the morning then had to rush to get to work on time to run through a myriad of silly meetings.

I do love waking up in the morning with only a 6 AM lifting session on my mind, it gets you focused! Trainer agreed to come out and do DLs with me – her goal is to lift 3 wheels (awesome), so she needs to grind out some strength gains just like me! high rep DL day lets go!

Deadlift and Back Assistance Work

Deadlifts (conventional grip on all sets except last set, I didn’t use straps but she did, traded sets, my set was her rest)

150 x 5
190 x 5
225 x 5
255 x 5
280 x 5
320 x 7

IMG_4198

notes: Trainer did 205 for 10 reps! new PR for her. The 255 set was a mistake, loaded an extra dime plate on one side. When I did that set, it felt unbalanced, I stopped looked at my hand placing, looked fine. I did my 5 reps but they felt OFF, and I was worried I was having a bad day, until I realized the weight was unbalanced. Whew! I thought I was in big trouble.

Stopped the AMRAP set when my I couldn’t control my back any more, it was starting to “wobble” (trainer said I was starting to make snake waves with my back).

One Arm Landmine Rows (traded sets)

50 x 8/8
70 x 8/8
70 x 8/8
70 x 8/8

Bent Over Smith Machine Rows (explosive reps, traded sets)

4 plates x 6
2 plates x 8
2 plates x 8
2 plates x 8

notes: I tried 4 plates but my form was chit. I find the Smith SO awkward for these, dammit! The path my wrists take keeps making the hooks clack back against the rack, which messed me up and made me start to stand up. I had to drop the weight big time and up the reps a bit just to work on my form. I found widening my grip a bit helped a lot.

DB Pullover (constant tension, traded sets)

60 x 10
60 x 10
70 x 10
70 x 10

IMG_4212

notes: We started off going perpendicular to the bench, but then switched to deep incline bench lengthwise. Keep the arms straight, don’t bring them directly overhead or you lose the tension!

DB shrugs (traded sets, hold EACH rep for 3 seconds)

70s x 12
70s x 12
70s x 12

notes: Trainer doesn’t want big traps, so she did crossover pulldowns instead. I went conservative on the weight, pulled up and back and held it there while the trainer slowly counted to 3, full control the whole time. Could def go heavier, but I wanted to see how it felt first time.

Had to rush to work, no time for cardio! Lazy bastard! haha

Felt beat up as hell this morning, and it didn’t make sense to put anything other than back and biceps in there, so I did cardio at the office in the morning.

AM Cardio 30-35 min stationary bike, ramping up resistance every 5 min

Banged out work, stupid meeting here, annoying thing there. At one point I threw a fit at the stupidity of it all and it worked – ppl gave me what I wanted, haha! Primadonna.

After work I felt stressed, and didn’t deeply feel like working out in a crowded gym. My stomach was upset, I prob needed a dump, was going to miss my bus, forgot my stuff in the office gym locker.

And then it hit me, just use the office gym again!! Sure they didn’t have a lot, but after office hours, it is empty and QUIET. I was immediately filled with joy. Let’s do it!

PM Back, Biceps, Core

warmup 15 min elliptical-type thing, kinda just simulated walking? thefuk. oh well. give my pre time to kick in.

Bent Over Smith Machine Rows (wide grip, explosive reps, 45 sec rest)

bar x 15
50 in plates x 15
70 in plates x 15
90 in plates x 15
140 in plates x 10
140 in plates x 10
140 in plates x 10

notes: I had never done these before and wanted to try them out. Felt ok, just hard to bring the bar higher than my abdomen, I want it below my abdomen at the bottom, which due to the track means it ends up there on the way up. If that makes sense.

Freehandle Widegrip Cable Pulldowns (45 sec rests)

95 x 15
115 x 10
135 x 10
155 x 8
155 x 8
155 x 8

notes: Every cable machine is different, and this one felt smooth but heavy. So 155 was all I could handle on this one.

Superset DB Pullovers and Closegrip Cable Row (explosive rows, hard squeeze, 60 sec rest)

60 x 12 / 97.5 x 15
60 x 12 / 97.5 x 15
60 x 12 / 97.5 x 15
60 x 12 / 97.5 x 15

notes: I kept the pullovers at 60 so I could work more on the MMC. 97.5 is as high as the cables go on each side, and I couldn’t find a wide bar to connect the two sides, so F it. I tried to explode hard on the rows with a held squeeze at the top.

EZ Bar Curls (30 sec rest)

75 x 12
75 x 12
75 x 12
75 x 12

notes: Instead of going heavier, I reduced the rest time and chased DAT PUMP. Ran right to the DB rack after to keep the pump party going.

DB Hammer Curls (30 sec rests)

30s x 12
30s x 12
30s x 12
30s x 12

notes: Argh, pump!! Dem forearm veins.

Superset Decline Crunches and Hanging Knee Raises(no rest, back and forth)

15 & 12
12 & 10
12 & 10

notes: hung from a bar suspended from the ceiling, and my grip and calluses were acting up hard, so it finished my arms off.

Then headed home! Don’t stop the party!! Feelin good.

Carb Load Day!  Roll out!


I felt like 2 workouts today. Got in to the office gym nice and early before anyone else was there and did some hams and calves. Easter came early because I had Ham for breakfast! Improvised to use what the gym had, such as it was.

Stability Ball DB Squats (stability ball in small of back against wall, down to parallel, 45 sec rests)

45s x 12
45s x 12
45s x 12
45s x 12

notes: This was just a warm-up, and a token morsel for my quads.

Standing DB Calf Raise (30 sec rests)

70s x 20
70s x 20
70s x 20
70s x 20
70s x 20
70s x 20

notes: Baby cows can take a lot of punishment, this warmed them up.

Smith Machine Seated Calf Raise (45 sec rest)

140 in plates x 20
210 in plates x 20
280 in plates x 20
280 in plates x 20
370 in plates x 20
370 in plates x 20

notes: Gym didn’t have a seated calf press, so I thought this was a good way to load weight with minimal breaks. Around Set 3 I realized how bad I needed a pad, digging into my thighs like hell! I threw a floormat in between there on Set 4 to save my legs. The settings on the smith machine also made it hard to wiggle my legs into and out of starting position.

DB SLDL (45 sec rest)

70s x 15
70s x 15
70s x 15

notes: Get a good stretch in there.

prone leg curl (45 sec rests)

45 x 30
45 x 25
60 x 20
60 x 15
75 x 15
90 x 10
105 x 10

notes: just pyramid my way up, going into a deep static squat in between rounds to stretch the hams out.

And then I had to rush to work so no one would miss me!

Carbs all day long, feeling good, was definitely ready for a second workout after work! Headed to a downtown chain gym on the commute back. Crowded as hell! Had to share stations rather often. Back and Bi’s. 3rd back session in 6 days! I decided to go relatively light and just keep it pumped and fresh, good contractions.

Bent Over BB Row (45 sec rest)

135 x 15
135 x 12
135 x 10
135 x 10
135 x 10

notes: bend over deep and squeeze hard. sounds like the Friday night of your dreams, right??

Widegrip Pulldowns (45 sec rest)

110 x 10
132 x 10
154 x 10
176 x 10
198 x 8

notes: A lot of the stations in this part of the gym were set up in kilos. I also noticed that this pulldown was dual-anchored! This is a good thing, much more stable and smooth, also doesn’t swing around after your set and smack tall people in the head, haha!

Superset DB Pullovers and Cable Rows

60 x 12 / 110 x 15
60 x 12 / 132 x 20
60 x 12 / 154 x 15
60 x 12 / 154 x 15

notes: more kilo plates on the rows, more dual-anchor action. I kept the pullovers light and really tried to focus on the feel of the connection between my serratus and my lats. Not a super strong MMC, but I will get there.

Assisted Chinups (30 sec rest)

20%BW assist x 6
20% assist x 6
14% assist x 4
14% assist x 5

notes: still too fat for a chinup. maybe one day!!!

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 10
116 x 11
116 x 12

notes: silly kilos. This bar attachment was also squeaky as hell and I felt self conscious using it.

Standing DB Hammer Curls

30s x 12
30s x 12
30s x 12
30s x 12

notes: nice and slow and enjoy the visible pump

Preacher Curl Machine (30 sec rest)

60 x 20
70 x 20
80 x 18

notes: this machine was much better than the other one, so it felt much more natural.

post-workout cardio

25 min trackmaster type elliptical, kept heart rate approx. 85% for 20 min, dropped to 70% last 5 min while I visually creeped all the PYTs in the gym dirty old man that I am.

Oof! I am worn out as hell. Kind of a pull day – hams, back, biceps

Cut Day 81, Back, Biceps

headed out in the morning, tummy full of carbs with a day’s rest to do some weightlifting before work.

Bent Over BB Row (thumbless grip, rest varied, up to 45 seconds)

135 x 15
155 x 12
185 x 10
185 x 10
185 x 10

notes: Tried to keep my Trainer’s words in my head as I focused on bending over like a sloot and working that contraction.

Widegrip Pulldowns (thumbless, 45 sec rest)

180 x 10
180 x 10
180 x 10
195 x 10

notes: These were feeling good.

Superset DB Pullovers and Closegrip Seated Rows (60 sec rest)

70 x 8 / 135 x 15
70 x 10 / 150 x 15
70 x 10 / 165 x 15
70 x 10 / 165 x 15

notes: I tried to really slow the pullovers down and focus on straight arms and feeling my lats wind up like a spring as I lowered it, take my chest out of it. Consequently, my reps dropped a bit. Helped my rows feel more dialed in though. Used a wide enough attachment that my arms could clear my body as I pulled in – ribs out, chest proud, contract, grunt, repeat.

Lightly Assisted Chinups (assisted for 20% of BW, 30 sec rest)

6, 6, 6, 6

notes: warm up the biceps

Closegrip Cable Curls (45 sec rest)

110 x 12
110 x 12
110 x 12
110 x 12

notes: felt good, ready to go up in weight

Standing Hammer Curls (45 sec rest)

30s x 12
30s x 12
30s x 12
30s x 12

notes: my veins go down on me like a Tijuana prom date, but I managed to get some new ones popping on these sets. Slow and controlled, no swinging.

Preacher Curl Machine (30 sec rest)

80 x 11
70 x 13
60 x 12
50 x 14
40 x 15 + 5 gripless reps

notes: the problem with this machine is that it is slightly too short for my arms, which for some reason made the reps WAY harder around rep 11 or 12, lol. So I just kept dropping the weight and doing more, finally out of frustration on the 5th set, I let my hands extend PAST the handles and let the handles press against my wrists as I pumped out 5 more reps semi-pronated (hammer). This MIGHT have added to my forearm cramp later, HAHA. But at the time I was just glad to finally hit 20 on this stupid fkin machine.

post-workout cardio

25 min elliptical, varying resistance, high incline

I was jealous of the ladies doing heavy deadlifts next to me in the gym, will have to get back on that for a change of pace!

Day 28:  Deplete Day / Back, Bi, Core

Chest DOMS!  Yayyyyyy, DARKNESS!!!!!!  I love chest DOMS

First day back on the Beta Test, already snapping on friends… let the drama ensue, LOL

After work headed to the studio with the PT.  My foot is injured (nasty gash on the bottom, don’t ask), and I had been limping all day, so didn’t want to put pressure on it.  So Leg Day was out.  Took pics, then time for Back Day!!

Barbell Rows (45 sec rest)

135 x 15
155 x 12
155 x 10
155 x 10
155 x 10

IMG_3890

notes:  Trainer wouldn’t let me go up in weight until my form was flawless, and it kept getting harder each set lol – 90 degree bend, pop that butt out, stop using your arms, control it.  Damn it, woman!  Let me lift in peace!  LOL.  Oh well, good form will help me grow.

Widegrip Pulldowns (45 sec rest)

130 x 10
140 x 10
150 x 10
150 x 10

IMG_3896

notes:  Stupid, stiff-ass rubber belt feed machine.  DIAF.  Still having issues getting good contractions.

Superset DB Pullovers and Wide hammergrip Machine Mid-Row (45 sec rest)

60 x 12 / 80 x 15
60 x 12 / 80 x 15
60 x 12 / 80 x 15
60 x 12 / 80 x 15

IMG_3898

IMG_3901

notes:  Got hammered a lot on my form to keep my arms totally straight on the pullovers, made this pretty challenging.  Was rewarded for my hard work with some solid contractions on the rows though, even if it was a bit light.

Australian pullups (30 sec rest)

10, 10, 10

notes:  Warming up the biceps

Cable Curls (45 sec rest)

100 x 12
110 x 12
110 x 12
110 x 12
IMG_3911

notes:  These always wear me the F out before my hammer curls.

Seated DB Hammer Curls (45 sec rest)

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

notes:  Trainer wasn’t happy with my form, so we dropped the weight and I did much better.

Superset Prone Straight Leg Raises and Reaching Crunches (30 sec rest)

12/12
12/12
12/12

notes:  ugh my core sucks!

Out of time at this point, headed for home!

Cut Day 50 – Chest and Back

I was feeling crushed this morning. Couldn’t make it to the gym. Today was feeling grim, the weight of my past works coming back to haunt me, knowing my hour of reckoning in the gym was unavoidable. A day to face down the truth – some days you dread the gym, it’s the last place you want to be, but the only place you can turn to to feel better. The poison would be the cure today.

Some music to set the tone

I was trying to work out how I was going to slip out of work to the gym and a coworker came up to me and asked if I wanted to go out for lunch.  I didn’t hesitate, I said YES, and we went out for Hot Wings.  An unexpected cheat meal.  On hi-Carb Day?  WTF, cheating on carbs with fats makes 0 sense, but there it was.  2 lbs of dusted dry rub wings, some sour cream, a Sprite.

Felt bloated and hunger dead all afternoon (it was a lot of food, actually).  Finally forced myself to nibble on a Quest in the late afternoon.  Bit the bullet and made a beeline right after work to the gym.

Gym was CROWDED.  But I deserved to scratch and claw in the pit for space.  Penance.  Gym was hot and thick with sweat.  I chose to do a hybrid of my Chest 1 and Back 1, time to hit it.

Incline DB Press(30 sec rest b/w sets)

60s x 12
60s x 12
60s x 12
60s x 12

Incline DB Fly (30 sec rest)

45s x 10
45s x 10
45s x 10
45s x 10

Cable Crossovers (trading sets with another dude, so maybe 60-75 sec rest)

120 x 12
120 x 12
120 x 12

Decline Bench Press (30 sec rest)

145 x 15
145 x 12
145 x 8
135 x 11

notes: I was getting tired as HELL.  30 sec breaks were wearing me down.  So whatevs, move on to Back!!

Bent Over BB Row (rest equals time to change weight plus 30 sec)

135 x 15
155 x 12
185 x 10
205 x 8
225 x 5

notes: That last set was crap, the reps were garbage, so I moved on to another exercise.  Keep it moving!!

Hammergrip Pulldowns (45 sec rest)

165 x 10
180 x 10
195 x 10
210 x 9
225 x 5

notes:  I went until I couldn’t control the reps any more… then I did another set, LOL.  That handle was tearing up my calluses!

Superset DB Pullovers and Seated Cable Row (60 sec rest)

75 x 12 / 135 x 15
75 x 12 / 150 x 15
75 x 7 / 165 x 10
75 x 10 / 165 x 15

notes:  During the 3rd set, I got a sweet charleyhorse in my right hamstring on the 6th pullover rep, so I tried to finished the superset but it was distracting like crazy.  After 60 sec it went away though, and was able to get in another set.

At that point it had been over an hour, so I called it and came back home.

Maybe I am hard on myself sometimes, but when you’re hungry for something, maybe sometimes it is easy to get it confused.  I thought I could fill it with junk food.  But what I really needed was iron.

I was in the gym by 4:50 AM, quite honestly the earliest a bus can get me there (it is a 24 hr gym not far from where I live)

Bent Over BB Rows (rest varied from time to change weight, to change plates + 15 seconds)

135 x 15
155 x 12
175 x 10
185 x 10
205 x 8

notes:  Maybe they weren’t Pendlays, but they did warm me up nice and proper for the work ahead.

Widegrip Pulldowns (rest 45 sec)

150 x 10
170 x 10
190 x 10
210 x 8
210 x 6

notes:  I started light and worked up just to see what this machine was like (every gym has its own quirks).  210 should have been very possible, but the bar was TEARING up my calluses!  It was very rough.  I admit, I have an issue with picking at my calluses and peeling them off, its a nervous habit, but the crosshatch chrome handle attachments are rough on fresh skin, need some of that black rubber!

Superset DB Pullovers and Closegrip Cable Rows (60 sec rest)

65 x 12 / 120 x 15
65 x 12 / 130 x 15
75 x 12 / 150 x 15
75 x 12 / 170 x 15

notes:  Weight felt good, so I moved up a little bit.

Lightly Assisted Chinups (assist for 20% BW, 30 sec rest)

6, 6, 6, 6

notes:  Warming up the biceps!

Closegrip Cable Curl (45 sec rest)

90 x 12
100 x 12
120 x 12
130 x 8

notes:  slight progression in weight.  every plate counts, especially with biceps!

Standing DB Hammer Curls (45s rest)

35s x 12
35s x 12
35s x 12
35s x 9

notes:  These went a little smoother than last week, a little more gas in the tank.

Bicep Machine (45 sec rest)

80 x 16
80 x 16

notes:  This machine was sort of an “overhead unilateral preacher” setup – meaning your arms were at shoulder height platforms and you could stack the weight separate for each arm.  Felt good!  I was just out of gas, but still fun.

I was really short on time, I had to head back home, dump my stuff, have a 2nd meal, and rush to the bus stop to head offsite to a different workplace today, so no time for Core work or cardio.  Oh well, got the best parts done!