Tag Archive: pump set


3/27 Chest

Happy Canada Day!  Super-empty office gym, hooray!

 

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

45 (bar) x 5

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

100 x 5 / o&b

main – Superset Bench and Assisted Chin-ups (2-4 min rest b/w sets, chinup assisted for 1/3 BW, varied chinup grip between wide and hammer)

130 x 5 / 5 chin-ups

145 x 3 / 5 chin-ups

160 x 10 / 5 chin-ups

joker sets – Superset with Chin-ups (2-4 min rest, varying chinup grip as before)

175 x 1 / 5 chin-ups

190 x 1 / 5 chin-ups

205 x 1 / 5 chin-ups

220 x 1 / 5 chin-ups

 

notes:  Lots of Joker Sets!  Just having a REALLY good day.  Took my time, got lots of rest, pure strength training.  SO close to 225!  I wanted to jump from 205 to 225 so bad, but I decided to stick to the 10% increases, and not lift with my ego.  It was a good thing I did, that 220 was a GRINDER.  Rep so ugly only a mother could love it!  But to hell with it, I am gonna count it 🙂

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

 

I decided to skip the DB Rows.  I figured my Back had had plenty with the Deadlifts yesterday and 7 sets of chin-ups today 🙂

 

I also decided not to do a lot of direct Arm work.  Biceps and Triceps had done their share of indirect work today (7 sets of chins, 11 sets of bench, 5 sets of overhead press).  So I just went for a finisher.  Then rear delts.

 

Bicep Curl Machine  (wrapped up arms for the first 5 sets, resting 20 seconds only between sets; then dropped back down with no wraps and no rest at all)

10 x 10, REST

20 x 10, REST

30 x 10, REST

40 x 10, REST

50 x 8, REST

50 x 10, 40 x 10, 30 x 10, 20 x 10, 10 x 10

rest:  it may not look like much, but when you tie up your arms, the pump is crazy and you don’t need much weight.  I needed those 20 seconds just to shake my arms a bit to keep them going!

Tricep Pressdown Machine (no rest, one continuous set)

10 x 10, 20 x 10, 30 x 10, 40 x 10, 50 x 10, 60 x 10, 70 x 10, 80 x 10, 90 x 10, 100 x 10, 110 x 10

Reverse Pec Deck (30 sec rest b/w sets, palms facing ground)

10 x 15

20 x 15

30 x 15

40 x 15

 

Really happy with this workout!  Bench went better than expected.

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Saturday Spin and Arms

Today, I had 2 friends that wanted to work out with me.  One wanted to do cardio, one wanted to do an arm workout.  One was male, one was female.  Think you can attach the person to the workout?  Think again.

 

My male friend, he loves Spin class.  I love Spin too, to be honest.  So we went to Spin in the morning.  Not much to talk about there, wasn’t feeling it.  The Spin instructor talked WAY too much, just blah blah blah for a straight hour.  Hard to clear my head (which is one thing I love about weightlifting).

 

My female friend… SHE wanted to train arms.  This was an idea I could get behind!  I broke from my usual routine, and borrowed a workout from Musclepharm:  their Arm routine from Phase 2 of their Get Swole program, or w/e it’s called.  We were gonna get a PUMP!

 

I figured it would be fun to take pictures of a girl doing an arm workout; more fun to look at than me doing arms.  So the log is what I did, the pix are what she did.  On with the show!

Oct 5 Noontime Arms (sets traded back and forth b/w me and her)

 

A.  Giant Set x 5 :
Dumbbell Preacher Curls – 5 full reps, 5 half reps

IMG_2918

EZ Bar Curls – 5 full reps, 5 half reps

IMG_2920

Reverse Preacher Curls – 5 full reps, 5 half reps

IMG_2922

Bicep Curl Machine  – 30 reps

 

I.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
II.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
III. 40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
IV.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30
V.  40s x 5/5; 75 x 5/5; 40 x 5/5; 60 x 30

notes:  could have gone heavier, but hard to know when to up the weight when you know it’s part of a giant set, and you still have a 30 rep burn set at the end.  It was a good giant set for me though, because it took my shoulder crap out of the equation.  And it was fun for the pump, those half reps for squeezing that peak!  The curl machine was a good one, separate arms with separate weight stacks (30 lbs each arm), and the platforms were above your head, so it was like an overhead cable curl.

B.  Close Grip Bench Press – Smith Machine
2 Fake Plates (35s) and 2 quarter plates x 15
2 Plates and 2 Fake Plates x 10
2 Plates and 2 Fake Plates x 9
2 Plates and 2 Fake Plates x 9
4 Plates x 5

IMG_2925

notes:  We wanted the regular bench, but there was a giant posse of about 7 dudes high fiving each other and living on both flat benches, so we decided to do the Smith Machine.  Extra plus with the safety of the Smith Machine, we went suicide grip and worked the triceps even more directly

C.  Rope Pushdown:  20 reps then 20 half reps
40 x 20/20
40 x 20/30 x 20
40 x 20/30 x 20
40 x 20/30 x 20

notes:  this cable feed was extra sticky, 40 pounds on this is like 80 pounds on a regular machine lol.  So no PRs on this bastard cable machine.

D.  Bench Dips: 15, 15, 15, 15, 15 (she bent her knees, I went straight leg)

everyone loves bench dips!

everyone loves bench dips!

 

E.  Straight Bar Pushdowns:  20 full reps, 20 half reps

IMG_2935

 

100 x 40 full reps
110 x 13/8
90 x 20/7 DROP 70 x 13 half reps
70 x 20/20

notes:  started out easy but we went back and forth between us, so I got tired FAST, lol.  Weight kept dropping like a rock just to hit those reps.

Then we both had to split.  Overall, not bad workout, I could have gone for a little more volume though, just more heavy pushing and less pumping, more of those closegrip presses I think.

Go for it!

My trainer is out of town this weekend, long weekend, all spin classes cancelled at the gym, it would be so easy to party and/or sit on my butt and pig out, watch a movie, just indulge myself.

Instead I decided to keep things moving and keep pushing myself.

I have not been to hot yoga in months, so I decided this would be my cardio for the weekend.  Not ACTUALLY cardio per se, it doesn’t get your heart rate up.  But it is most certainly hard work, and you will sweat buckets and you will feel great after.  But it had been months, and I was actually pretty nervous.  I didn’t want to do badly, I was nervous about my shoulder.  But stow all that, I headed down for a 10 am class.

I used to go to this studio all the time, but it has since rebranded itself, and changed around the curriculum somewhat.  So I was about to try out their standard Mix class.  It was going to be a 90 min class, and it was going to be HOT.

First things first, what is it about weekend hot yoga classes that draw all the babes out??  I was drowning in good looking women!  Definitely a prettier cross-section of people than I see at the gym.  I wasn’t there for that, but I can’t lie and say I didn’t notice it was babe city.  Sadly, women aren’t interested in “incredibly sweaty & not that good at yoga” guy, so I put all that out of my mind and focused on the yoga.

I was worried 90 min would drag on forever, but actually this “Mix” was pretty fast-paced and the time went by at a respectable pace.  I was also thrilled to see it was very vinyasa-light, so not that many sun salutations/chaturangas for my shoulder.  The teacher only asked us to do 4 Flows.  I abstained, as per the directions of my Trainer.  Instead the class had a pretty long standing series, so it was lots of work for the legs.  This was actually perfect, as I had DOMS in my legs, and this helped so much to flush it out!  While on the ground we did some ab work, which I also abstained from (I was doing abs on Sunday and wanted to rest up for that), and some lower back stuff.  I actually would have liked more lower back work, more spinal twists and locusts, but oh well.

And oh yes, I sweat BUCKETS.  Wisely, the rest of the room recognized giant sweaty man from the first minute, and they left a zone of empty space around me… for my sweat pool to expand into, haha.  It wasn’t a full class, and I would imagine no one wants to put their mat 4 inches from pool of sweat guy.

Overall I felt really strong throughout the class (balance was obviously rusty though)!  Great decision!  Took a pic after with the teacher, Robin.

Robin!

Robin!

Came home, got groceries, cooked up some meat for a few days, lunch, nap, all that.

I didn’t REALLY want to go the gym in the evening, it would have been SO easy to say oh well the gyms are closing early, don’t push it, just enjoy the hot yoga feeling and relax.  Instead I chose to keep going for it, headed to the gym for an evening session:  back and chest.

Back:

lying T-bar rows (30 sec rest) warmup, 115 x 10, 10, 10, 10

iso machine widegrip pulldowns (30 sec rest) 160 x 11, 8, 8, 8

iso machine closegrip rows:  120 x 30, rest 70 sec, 30 reps, rest 40, 20 reps, rest 20, 20 reps

free cable widegrip pulldowns:  70 x 40, rest 60, 30 reps, rest 30, 20 reps, rest 10 sec, 10 reps

Chest:

smith machine presses (30 sec rest) warmup, 130(+ bar) x 12, 12, 12, 8 (rest 5 sec) + 4

incline db fly (30 sec rest) 120 x 12, 7, 6

flat db press (30 sec rest) 140 x 10, 10, 5, 5

seated cable fly (30 sec rest) 70 x 12, 12, 12, 9, 8

 

notes:  the workout felt awesome! glad I went for it!  This was my backup gym, and the cable pulldown situation there is dire, only one station and always crowded.  I decided to do T-bar rows for my middle back instead of bent over bb rows, and good F’in choice! They felt great!  Crushed my junk a bit up against that stupid pad setup, but oh well.

I tried the iso machine for widegrip pulldowns, and it was MUCH heavier feeling than the cables at my main gym, so I had to lower the weight and it was still hard.  For the pump set I used the “Freemotion” cable widegrip pulldowns, and they felt great, but the machine is not built for tall people, so I couldn’t extend my arms fully without losing tension.  I wouldn’t use that machine for my heavy set because I want full range of motion, but for the pump set I didn’t mind getting half ROM.

While setting up for the Smith presses, saw a dude squatting 455!  Good form and everything, going past parallel.  Well for 455 he used resistance bands to support the weight (probably because it was a new weight for him), but for his warmup of 405 he didn’t use bands.  I made sure to go up to him and give him props.  Good job man.

The whole chest workout went so well that I threw in an extra 2 sets of seated cable flyes.  Just felt right.  Chest had a nice pump after!  Might have to do back and chest together in the future, it felt too good.

 

And that was my day! Great start to the long weekend!

Yesterday was a rest day so I linked to another blog of someone I know.

Got up this morning headed down to the gym, time to switch it up!  Instead of cardio I did arms, since the gym had just opened, and wasn’t crowded.  Crazy BVT time!

Arms Giant Sets:  (about 60-120 sec b/w sets)

Set I.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12

Set II.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12

Set III.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12

Set IV.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12

Set V.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 120 x 12, db curls 35s x 12

Set VI.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 120 x 12, db curls 35s x 12, closegrip incline pushups x 12, drag curls 45 x 12

notes:  Blood Volume Training is insane as always!  I am getting used to it in the sense I know what’s coming, so I can move through it confidently.  At one point, a friend came over to cheer me on, but when I told her (it was my last set) I was about to do 14 exercises back to back, she said “why would you want to do that? I have to go tan” and walked away, hahaha.  So much for cheering me on!

Ran off to work, had meetings all day, kept up my diet, kept it clean and sharp.

After work headed to the gym.  Again.  Honestly didn’t want to go, haha.  But it was time for willpower!  Time for Back!  Double Gym Day!  On a cut!  Fierce!

Back:

bent over rows (45 sec rest) 1 warmup, 225 x 8, 8, 8, 7

widegrip pulldown (30 sec rest) 210 x 12, 8, 8, 5, 4, 3

closegrip machine row:  120 x 45, rest 55 sec, 35 reps, rest 20 sec, 20 reps

closegrip pulldowns:  90 x 40, rest 60 sec, 30 reps, rest 30 sec, 20 reps, rest 10 sec, 10 reps

cardio:  lateral machine thing, 30 min

notes:  I could tell I was off right away.  Energy faded fast on the rows and the pulldowns.  I soon realized it was my grip.  I thought 9 or 10 hours was a sufficient gap between workouts, but my arms were still fried from this morning!  My forearms wouldn’t work, my hands couldn’t grip.  I tried to push through it on the pulldowns, kept doing sets, and the reps kept dropping and dropping, so I gave up.

As soon as I did the 100 rep pump sets, my back could keep up fine, and actually my performance was better than it was the last time I did this routine, on June 12.  So my back was fine, it was my grip that was shot.  I had considered using straps for the pulldowns, but I had done 4 sets of rows and 6 sets of pulldowns, and did 2 massive pump sets of 100 reps, so I figured screw it, my back had gotten plenty of work, haha.

For cardio I tried out this odd looking side to side gliding cardio lateral contraption the gym had installed.  I tried it out:  tried out different angles, amount of lateral movement, resistance, I tried leaning back on it (like the diagram showed), even “sitting” in chair position as I pumped the legs to work the quads more.  Was it ok?  Yeah I guess so, nothing revolutionary.  But novel!  Yay for mildly different!  Pray to the Gym Gods someone doesn’t snap their knees up going side to side against resistance while crouching in a chair pose!

And that was my day?  How’s it going with you?  Any good workouts?  Let’s cross fingers I lose some damn weight this week!

Back and Arms Pump

In between rounds of Arrested Development, I went down to the gym.  Back & Arms!

Back & Arms (all Back sets are 30 sec rests, Arms about 90 sec rest b/w giant sets)

widegrip pulldowns:  warmup x 2, 195 x 12, 10, 8, 8

underhand pulldowns:  180 x 10, 9, 8, 8

t-bar rows:  115 x 9, 10, 10, 10

closegrip row machine:  180 x 12, 12, 12

closegrip cable rows:  180 x 12, 12, 12

machine hyperextensions:  300 x 12, 12, 12, 12

Arms Giant Sets:  Set I.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12

Set II.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 50 x 12

Set III.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 50 x 12, high straightbar curl 50 x 12, reverse tricep extensions 60 x 12, reverse curls 40 x 12

Set IV.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12

Set V.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12, v-bar pushdowns 90 x 12, db curls 25s x 12

Set VI.  rope pushdowns 70 x 12, rope hammer curls 60 x 12, low rope extensions 60 x 12, low rope curls 60 x 12, high straightbar extensions 60 x 12, high straightbar curl 60 x 12, reverse tricep extensions 70 x 12, reverse curls 50 x 12, bench dips x 12, db hammer curls 25s x 12, v-bar pushdowns 110 x 12, db curls 25s x 12, tricep extension machine 80 x 12, bicep machine 60 x 12

 

notes:  Does that look insane or what??  Volume for days!  It’s like climbing Mount Olympus.  The overall goal was to go heavy as I could on the back work while maintaining low rest, and to go low weight but high rep on the arms, hitting them from every angle.

The pulldowns started out HEAVY.  I was a little surprised.  I grunted my way through the first 12 sets, and I figured I was having an off day since I couldn’t hit 12 reps like at alllllll, so I lowered the weight on the next few sets and found it almost TOO easy.  Well, the closegrip machine was too easy, the closegrip cable still felt kinda hard.  I was feeling burnt out so I did machine hyperextensions.  Those are kind of easy despite me doing the full stack of weight, but I like them because I can really feel the squeeze in the low back, so it help to visualise the mind-muscle connection.

For the arms, I borrowed this one from the Allmax website – Progressive Giant Sets.  Just keep building the stack of giant sets taller and taller, keeping them at 12 reps each set and not stopping until that giant set is done:  4 exercises then 6, then 8, then 10, 12, and finally Set 6 has 14 exercises, all back to back!!!  In total that is… 54 exercises and 648 reps!

I kept the weight low on the arms because, quite frankly, I was scared of how hard the pump was going to feel.  For all I knew my arms would get weak as hell or my tendinitis would flare up or SOMETHING.  So I generally kept the weight the same, although I did up a few loads from set to set if you pay close attention.

That arm routine is AMAZING.  The blood flow in the arms was totally invigorating!  Its like an orgasm in my arm muscles!  My tendinitis for the most part kept its mouth shut and I busted the whole thing out like a champ!  I can tweak the weights a little higher next time, but overall that was an EPIC pump.  The only downside is you pretty much have to OWN a part of the gym for like 40 minutes, there was a light crowd in the gym so I mostly stayed away from dumbbells, and tried to pick exercises that would let me set up tent at a single cable machine.  Pretty much all I needed was a cable machine, 3 attachments, one set of dumbbells, and at the end of Set 6 I had to run over to the machines, but those were my last 24 reps so I didn’t have to worry about losing my cable.

Someone else please try this arm routine and tell me how it feels!  Probably best to pick a time when the gym is deserted though, it sucks to either lose your spot in the middle of a giant set or to have to tell someone they can’t sub in because you are busy doing hundreds of reps, trolololololol!

 

After the smoke cleared, I was destroyed!  I was cold, hungry, my tshirt was soaked, I was TREMBLING.  I had zero energy left for cardio, I had exhausted myself.  I cleaned up and came home to collapse.

 

And what about you?  Any good workouts today?

forearm tendinitis

Woke up, ready to tear it up.  Headed to the gym in the morning before work.  Time to try out a new back routine!

Got to the gym a little after opening, decided not to do spin, I would do weights first, then get those damn HIITs out of the way.

bent over bb rows:  (60 sec rest b/w sets)  185×5, 195×5, 205×5, 215×5, 225×5

rack pulls:  225×5, 235×5, 245×5, 255×5, 265×5

assisted pullups:  rotated twice through a widegrip set, underhand grip set and hammergrip set, 6 sets total, 30 sec rest b/w sets; W12, U12, H12, W6, U6, H10

closegrip row (100s):  120 x 30 reps, rest 70 sec, 35 reps, rest 35 sec, 35 reps

closegrip pulldowns (100s):  90 x 35 reps, rest 65 sec, 28 reps, rest 37 sec, 20 reps, rest 17 sec, 11 reps, rest 6 sec, 6 reps

cardio:  elliptical HIIT style, 1 min slow, 30 sec fast, for 20 min

back notes:  the idea behind this workout was to start off with compound movements, heavier weights, longer rest, lower reps, then do a bunch of pullups from different angles and build up the reps with low rest, then do a couple of pump sets.

The bent over rows and rack pulls are pretty light weight but tbh I don’t really KNOW my weight for those exercises, I don’t do them much, and when I do them I go high rep and low rest.  So this is me trying to build up some strength instead of endurance.  As I stick with the plan, I will find the sweet spot for weight, until then I am upping the weight slowly but surely, not a race.

But I start with strength.  Then pullups (assisted ones, I am too much of a fat bastard to do a regular pullup), for 6 sets, low rest, just tire me out with lots of sets and reps, lots of angles.

The pump sets, I wonder if the rep and rest scheme makes sense.  The goal is 100 reps.  Cut your weight about in half, do as many reps as you can do and when you stop, the number of reps left out of 100 is how many seconds rest you get.  So if you start off with 35 reps of row, you have… 100 – 35 = 65… 65 reps left equals 65 seconds rest!  The net effect of it all is, as you get closer to 100, your rests get crazy short!  The rows were maybe too easy, my rep numbers are waaaayyyy too even and consistent.  The pulldowns are more like it, I was struggling by that point!

For the cardio, I did what Les asked for, and varied my speed and effort.  Got on the elliptical, went relaxed pace for 60 sec, then upped the resistance by 15% and went as fast as I could for 30 sec.  Repeat that pattern for 20 min, and you are done!

I walked away from back day feeling torched!  I went off to work for a full day of work, bleh.

At lunch, I needed to get away from work, I was getting stressed.  So I decided… time for arm day!

Lunchtime Arm workout (supersets, 60 sec rest b/w supersets)

bench dips & cable curls (120 lbs):  12/12, 12/12, 12/12

smith machine closegrip press (70+bar) & db preacher curls (35 lb DBs):  12/12, 12/12, 12/12

overhead rope tricep extension (60 lbs) & incline hammer curls (30 lb DBs):  15/12, 15/12, 15/12

rope pressdown (150 lbs) and reverse barbell curls (60 lbs):  12/10, 11/10, 10/10

reversegrip tricep extension DROPSET 150×12, 120×12, 90×12, 75×12

notes:  I could feel my forearm tendinitis flare up right away on the bicep exercises, could even see the spreading redness patch on my forearm!  Damn!  I was REALLY looking forward to arms day too.  How frustrating!  I don’t WANT to rest you arms, I want to make you grow!  Instead I gotta give them more rest.  Just listen to your body, even when it’s shitty news.

I made it through 90% of the workout, I had a dropset of cable curls at the end, but I said F it and stopped after the tricep dropset.

With the smith machine press, a trick I saw on the web, you can use a suicide grip on the smith machine with no real risk, and keep the focus much more on your triceps!  Works well!  With the preacher curls, the tendinitis was so bad I used a reduced ROM on the left arm, just the bottom half of the curl, didn’t bring it all the way up, just couldn’t, so reduced ROM to get through the reps.

For the hammer curls, those didn’t hit my tendinitis as much, so I channelled my overall forearm frustration into a decent set of incline hammers!  Decent for me, 30 lb DBs are hard for inclines for me 🙂

Reverse curls was when the pain kicked in again, and I started to stumble on finishing the sets.  Reversegrip tricep DROP went quite well, but called it a day.

Those were my 2 workouts today!  How about you?  Any good workouts?