Tag Archive: pullups


9 Oct 2016

Canadian Thanksgiving weekend! Family is all far away so I spend extra time at the gym.

Sunday night light bench and tough assistance.

warmup: slow neg side raises, Cuban presses, shrugs

Paused Bench Press (short rests, 1 sec pause at bottom, explosive reps, no wraps no sleeves)

bar x forevr
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

notes: one of the weaknesses in my bench is I don’t have that MMC quite down on the press, but I do feel it load the back and triceps up on the way down, after years of slow negs. So today I tried to focus on the concentric. Slow lower, short pause at the bottom, then explode up. Light work tonight, no need for wraps or whatnot.

Closegrip Bench (short rests)

190 x 5
190 x 5

Spoto Press (medium rests, juicy pause at the bottom)

160 x 8
160 x 8
160 x 8

notes: felt it nicely in the triceps

One Arm DB Rows (2 min rests)

100 x 15/15
100 x 15/15
100 x 12/12
100 x 12/12

notes: after the light bench, these hit me savagely. I got real sweaty real fast.

Front Carry

110 lb plate carried 130 ft

Sled Drag

110 lb plate dragged 260 ft

notes: I improvised a little strongman cardio. I tried front carry first, then figured a sled drag sounded cooler. That sled drag backwards got painful around the halfway mark LOL. Hittin the hamstrings good.

I was sorta dead after this. Should have saved it for last LOL

Superset: Strict Side Raises & Front Raises & Assisted Pullups (2 min rests, pullups with a resistance band)

15s x 10 / 15s x 10 / 5 hammer grip
15s x 10 / 15s x 10 / 4 hammer grip
15s x 10 / 15s x 10 / 5 hammer grip

notes: my pullups blow, I need a stronger resistance band haha

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June 29, 2015

I TRIIIIED to do 2 a day! But work was being a fk’in ****. So my AM workout got interrupted a lot.

AM Workout

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

Widegrip Pulldowns (30 sec rests)

95 x 15
95 x 15

AAAAND, I got called away to work. 10 minutes later, I was back in the gym.

Prone Leg Curls (30 sec rests)

90 x 12
90 x 12
90 x 12

AAAANND, I was called away to work again. That kept me busy for the rest of the day. Bastards!

PM Workout

warmup: rumble rolled IT bands, Adductors, Piriformis; seated Piriformis stretch; Terminal Knee Extensions (TKE)

Highbar CAT Squats (2 min rests, SBDs, Romaleos)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: weight feels like it moves a little faster each week

How do I link clips from IG? or from FB? uploading it to Youtube is boring and slow

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10p x 20
12p x 20

I was going to do GHR… but my low back was still a bit stiff from my mishap on Saturday so I said F it. In the butt.

Prone Leg Curls (30-60 sec rests)

60 x 12
70 x 12
80 x 12
90 x 8

notes: different machine than the AM one. This one, the 90 was harder.

Assisted Neutral Grip Pullups (45 sec rests)

8, 8, 6

Weighted Carries: Frame for 20m (65 feet) (60 sec rests)

100 x 20m
190 x 20m
280 x 20m
280 x 20m
280 x 20m
280 x 20m
350 x 20m
190 x 20m

notes: I had been carrying 200 for a while, so I was doing 280 and that felt good so I went for 350, then did a backoff set. Good stuff! Counts as cardio.

June 22, 2015

Time for an experiment. Going to increase my frequency to a 2-a-day, 5 days per week scenario. Light stuff in the morning, mostly isolation and burn sets, real work in the evening. Need to stay disciplined with my warmup and mobility work as well, prioritize my naps and eat lots of food.

So yea, gonna turn up the juice and see what shakes loose. Who knows, I might not even make it through one week of this. We will see.

AM Workout

pre: foam rolled IT bands, adductors, piriformis, foam rolled armpits, upper and mid back, stretched my shoulder capsules

Prone Leg Curls (60 sec rests)
60 x 12
90 x 12
105 x 12

Widegrip Lat Pulldowns (30 sec rest)
85 x 15
85 x 15
85 x 15

notes: nice and strict, no lean. Felt some residual tightness in my shoulders.

Smith Machine Glute Bridges (45 sec rest)

bar + 90 x 20
+ 90 x 20

post: 15 min LISS

Did a full day of work. Came home and passed out on the couch for 90 min. Not off to a good start! Rushed to the gym, but now it was late, so I had no time to warmup, and had to keep my rests short, even for the compound stuff. Shit. Right into it.

PM Workout

CAT High Bar Squats (Romaleos, SBDs, 60 sec rest)
150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: Tried to keep my back tight by pulling the bar down into my traps. I wasn’t well warmed up, so these didn’t feel as explosive as I wanted.

Leg Press (feet high and wide, toes out, 60 sec rests)

8 plates x 20
x 20
x 20

Glute Ham Raise (30 sec rests)

6, 10, 9

notes: pretty sucky at these, but at least my form is improving

Assisted Neutral Grip Chinups (assisted for 1/3 BW, 30 sec rests)

8, 7, 5

notes: felt rather weak on these

Loaded Carry: Frame (60 sec rests, walk 50m/164ft, with 2 x 180 degree turns)

200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m

notes: a 60 sec rest was the sweet spot for me on these. 2 min rest last week seemed too easy, but with 60 seconds, I could barely get through them without dropping it. Cool.

June 15, 2015

Weekend kinda sucked. But I got lots of rest. Back to it.

High Bar Squats (CAT, 2 min rests on working sets, Oly shoes, knee sleeves)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: More CAT Squats. I think my calves are growing, my SBDs barely fit over my calves now, dammit.

Leg Press (2 min rests, feet high and wide, toes pointing out)

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

notes: it was crazy humid in the city today. I was dripping sweat by this point.

Glute Ham Raise (30 sec rests)

10, 8, 4

notes: I lowered the rest and made these as strict and controlled as I could. As a result, I could barely do any, lol. Also, my quads were pumped from the last 2 movements, and were getting crushed against the pads, it hurt!

Assisted Neutral Grip Pullups (assisted for 1/3 BW, 30 sec rests)

10, 8, 7

notes: rests low, much tiredness.

Farmers Walks : walk 20m, turn 180, walk 20m, turn 180, walk 10m (2 min rests)

190 lb frame x 6 sets

notes: Holee fukk, a frame is SO MUCH EASIER than the equivalent in dumbbells. Last week, 3 minutes rest felt like just enough. This week, 2 minutes almost felt like too much. If you hate metric, I walked approx. 164 feet per set. Forearms were pumped!

that counted as cardio, so I went home after.

June 8, 2015

Sleep was bad Sunday night, so I was a mess at work. When I left work, I immediately had to head home and rest, then headed back out for the gym. It was going to have to be an evening workout.

Anyhow, routine changes up a bit now.

High Bar Squats (CAT, 2 min rests on working sets, Oly shoes, knee sleeves)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: These were CAT squats, meaning go down controlled, but drive up fast, even to the point where the bar rattles at the top. Try to squat up through the ceiling. Hoping this will help me learn to power through my sticking points.

Leg Press (2 min rests, feet high and wide, toes pointing out)

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

Glute Ham Raise (60 sec rests)

12, 12, 12

Assisted Neutral Grip Pullups (assisted for 1/3 BW, 90 sec rests)

8, 10, 8

Farmers Walks : walk 20m, turn 180, walk 20m, turn 180, walk 10m (3 min rests)

100 lb DBs x 4 sets

notes: I tried a 2 min rest, and my grip was just shot. I had to up it to 3 min on subsequent sets.

I was actually supposed to do 6 sets of farmers walks, but I realized I had a massage across town in 25 min! Shit!! It had totally slipped my mind. I stayed in my gym clothes and rushed out to get there, made it barely in time.

What isn’t being communicated is that the gym was hot, maybe my pwo was kicking my butt, but I was POURING sweat by the time I got to the leg press. I was dying pretty much the whole workout.

Mar 8, 2015

 

Goddamn, you know that when I summon up the Maiden, that it was an epic workout. I kicked my own butt.

I think I am turning the corner on whatever was kicking my ass last week. I had missed lots of workouts, my face broke out, and I felt like hammered vomit most days. But I had a good workout yesterday, and was determined to get it in today.

I was heading there on an empty stomach so I packed some extra intra-workout carbs, and sipped on them throughout.

Sumo Deadlifts (no shoes, switched up my crossgrip, 90 sec rests)

185 x 15
185 x 18
185 x 12
185 x 14
185 x 11
185 x 12
185 x 11
185 x 7

notes: Decided since I am going low-weight, to switch up my form. Normally I pull conventional with left palm supinated and right palm pronated. So I went Sumo with left palm pronated and right palm supinate.

Weight was light but FFFFUUUUKKKKK did I get winded halfway through. I was sucking wind after set 3, I needed those 90 seconds to get my breath back to normal. Clearly my conditioning is a work in progress.

After hitting 100 reps I stopped. Lay down on the ground for a bit, my saliva tasted funny, like I had coughed up a chunk of lung. Took 5 min to catch my breath and put on my knee sleeves and my squat shoes.

Front Squats (ATG, 2 min rest, SBDs, Romaleos)

135 x 6
135 x 6
135 x 8
135 x 6
135 x 6
135 x 6
135 x 9
135 x 6
135 x 7

notes: I am still getting used to FS, so this is a decent weight for me. Goal was to hit 60 reps. Decided to keep the rests high and the form tight and well below parallel. I experimented with my feet a bit (various angles of toes straight or out a bit) and found that toes even slightly out kinda hurts my ankles. I wasn’t winded by this, but my ankles and knees were ready to stop by the time I hit 60.

I still had some fire in the furnace so I kept going.

Assisted Neutral Grip Chinup (assisted for 1/3 BW, 60 sec rest)

10, 10, 8, 6, 6, 6

My shoulders are still not big fans of chin-ups so I kept the assistance there as a precaution in case I needed to dump and jump out. Neutral grip also feels best on my shoulders right now.

Incline Shrugs (90 sec rest)

70s x 10
100s x 10
100s x 10
100s x 10

notes: First time trying these, did them to try and hit my mid-traps a bit. They feel good! Only downside is I have long arms, so its hard to get a good stretch at the bottom without resting them on the floor. I would prefer to do these on some sort of raised platform.

I was wrecked after this so I walked 10 min to a Booster Juice and bought some froyo with whey and mocha powder and an egg and cheese wrap I might be fighting off a cold. Will prob chill the F out the rest of today, get warm and snuggly.

Feb 11, 2015

Double workout day!

AM Glutes/Hams

Got into the office gym in the AM to wreck my bum.

Glute Bridges (barbell, crosswise against bench, 30-60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

notes: Still getting comfortable with the MMC on these. For now, I keep focusing on trying to impregnate the ceiling.

Stepback Lunge (60 sec rest)

15 per leg
15
15
15

notes: no weight, just wanted to pump blood in there

Prone Leg Curls (60 sec rest)

120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

notes: Haven’t done these in a while, felt good, felt challenging.

Prone Leg Raises (30 sec rest)

16, 20, 12

notes: my hams and bum felt wrecked, so these were harder than usual.

post-workout cardio 1 mile LISS on the elliptical

then back to work. Not sure if I felt a ham pump… but it was hard walking up the stairs, lol! So maybe it was a pump or maybe I just smashed my bum to pieces.

PM Back

After work, I headed to another gym for more work.

Assisted Chinups (assist for 1/3 BW, rest varied between 30-90 sec)

10 hammergrip
2 widegrip… 3 hammergrip
9 hammer
7 hammer
8 hammer
8 hammer
6 hammer

notes: I had to share the machine with another dude, so the rest varied. I tried to do widegrip again… NOPE. My shoulder wasn’t having it, if I drop down past a certain point, it is no bueno. Rehabbin it slowly but surely.

1 Arm DB Row (60 sec rest)

100 x 6/6
100 x 8/8
100 x 8/8
100 x 2/2
100 x 5/5
100 x 8/8

notes: busy gym, had to move spots a few times. I started out with the weak side, and just matched the reps on my strong side. on set 4, I folded over a callus and crushed it, so that hurt like a bitch and I stopped.

Pulldowns (grip varied, 60 sec rest)

120 x 10 widegrip
120 x 10 closegrip
120 x 10 wide
120 x 10 close
120 x 10 wide
120 x 10 close

notes: felt some pump going on in my back! woohoo!

hyperextensions (30 sec rest)

15, 15, 15

notes: my low back was done for the day, so these hurt like a bitch.

After that, I took 10 min to stretch and release my low back: waterfall, spinal twists, “square” seated pose (yoga terms, don’t know how else to describe them)

post-workout: 1 mile LISS

Feb 5, 2015

I was supposed to workout on Wednesday, but ended up working late, and just came home and crashed.

Today, Thursday, after finishing work, went to the office gym. It was busy!

Assisted Chinups (assisted for 1/3 BW, grip varied, rest varied, had to share the machine with another guy)

7 hammergrip
6 hammergrip
4 widegrip
7 hammergrip
3 widegrip
6 hammergrip

note: rest was all over the place, sometimes it was 30 seconds, sometimes 90 seconds. I quickly discovered that my shoulders still do not tolerate widegrip right now

1 Arm DB Rows (60 sec rest)

100 x 7/7
100 x 6/6
100 x 6/6
100 x 6/6
100 x 6/6
100 x 5/5

notes: It wasn’t just chin-ups. I feel like I have lost strength all across the board. Sigh.

Pulldowns (grip varied, 60 sec rest)

120 x 10 widegrip
120 x 10 closegrip
120 x 10 widegrip
120 x 10 closegrip
120 x 10 widegrip
120 x 10 closegrip

notes: Since my strength felt down, I decided to keep them strict, no lean back.

Ab Machine (30 sec rest or so)

180 x 15
180 x 15
180 x 15

notes: I was supposed to do roll-outs, but mehhhhhhhh

post-workout LISS cardio: 2 miles on the elliptical

Maybe its the diet, but felt pretty weak today.

Cut Day 53

I am back!  Traveled for a bit.  Hit the gym a few times, nothing too serious.

I didn’t end up working out much actually. Tried one gym I found, they were on me in about 5 seconds for taking off my shoes and putting chalk on. Plus no squat rack. I was sad. And kicked out.

So I ended up spending more time with my elderly mother at her fitness classes: her tai chi group, her seniors aquacize classes, just walking outside… I went pretty catabolic over these past few weeks. I think should maybe reset my weights, but I am still so close to the start that I will just say F it and redo my last workout and start over from that point. No resets, just a quick do over session or two.
Back at it today, the first day back is always the most lacklustre.

Light day, just the main exercises, redo my workout from before I left, just ease back into it.

warm-up: nada

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
95 x 3 / 5
105 x 2 / 5
120 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8.5

notes: Got tired quick, definitely a lot of cobwebs built up over 2 weeks!

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
65 x 5
90 x 3
100 x 2
115 x 1

increase rest to 3 min

125 x 6 @RPE8
125 x 6 @RPE8.5
125 x 6 @RPE8.5

notes: Got tired even faster on this one. I should have stopped on set 2 but I was stubborn, and pushed ahead one more set.

And that was that! Packed up my poop and came home. Back at it again tomorrow as I ramp back up.

Cut Day 38

No more hiding out in my home, sick. Time to get shit done. Off to work I went.

Throat was still a bit sore at work today, but I was determined to get in a bit of volume that I had been missing from the past few workouts.

warm-up: nada

Damn, the gym was full of nice ladies today! Good looking ladies with muscle tone with great focus and form… and dudes who went as heavy as possible with poor form. Ain’t that always the way.

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
95 x 3 / 5
105 x 2 / 5
120 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8.5

notes: Everything felt good today. No concerns. Bit of a hitch on Set 5, so I stopped it there.

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
65 x 5
90 x 3
100 x 2
115 x 1

increase rest to 3 min

125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8.5

notes: Again, everything felt really good. Most comfortable session learning how to front squat yet! One day, decent weights will be mine. Not in a rush though, slowly building.

Glute Bridges (60 sec rest)

135 x 12
135 x 12
135 x 12

notes: at risk to my masculinity, I did a bum exercise. That’s ok, ladies like man bums. My reasoning being I wanted to make sure my hams and glutes got in some work this week. Weight wasn’t heavy, but I really tried to focus on a hard contraction at the top. Like I’m trying to open a pickle jar with my butt. It also set me up for the next exercise.

After the bridges, I did some low-back releases: supported Waterfall, prone spinal twists. Low back was tight.

Glute-Ham Raises (60 sec rest)

10, 8, 6

notes: Have been much more tight with my GHR form lately, and consequently they have gotten much harder, lol. These got real hard real quick.

Again, after the GHR I did more low-back releases. Low back felt pumped after all those twists! Lots of fresh blood.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

330 x 12
330 x 12
330 x 10

notes: Did a little better this week. I could have probably pumped out 12 on the last set, but I wanted good quality reps.

Low back was still mighty stiff, so I nixed the ab exercises and headed off to the locker room to see if my traps had a pump, lol.

Sadly, there was an Asian dude occupying the mirror the whole time, making sure his dress shirt was perfectly tucked in, so I decided to let him occupy top douchebag spot rather than trying to stare at my traps in the mirror.

Good workout! Felt good to work out as if I wasn’t sick. Even though I am still a little messed up.