Tag Archive: pump

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

8/27 Extra Shoulders


OK, this would be my third shoulder workout this week.  But in some ways, I was starving for some activity and it felt like forever.  I decided that instead of a heavy pushing day, this would be a pump-oriented, shoulder-health type of workout.  I went back to a John Meadows Pump workout I knew was sure to burn me out, and threw in an Arm finisher at the end.


Machine Press (hammergrip, 60 second rest, flex hard for 1 second at peak contraction)

50 x 12

70 x 12

90 x 12

90 x 10

90 x 10

90 x 9

notes:  good to get the shoulders warmed up

Superset Minor Chest Dips & Incline Rear Delt DB Flys  (60 sec rest b/w supersets)

10 dips / 10s x 20

10 dips / 10s x 20

10 dips / 10s x 20

10 dips / 10s x 20

notes:  these feel light and no big deal, but I know from past experience that this lays the groundwork for later devastation.  It all has to happen in order for max effect.  Please be aware that a “minor chest dip” means your arms stay straight and you just sink down into your scapulae, then flex up just using your chest muscles.

Flat DB Hex Press & Band Pull-Aparts (60 sec rest b/w supersets, flex pull-aparts for 1 second at peak contraction, keep constant tension on pull-aparts)

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

50s x 10 / 10 pulls

notes:  it’s at right about this time where the burning sensation starts to kick in.  I am groaning by the end of the pull-aparts, and that 60 second rest burns so bad, I can’t just let my arms hang down, I have to hold on to something and stretch my shoulders out.

Superset 6-Way & Over and Backs (60 sec rest, keep constant tension if you can!)

10s x 10 / 11… 4

10s x 7.5 / 9… 11

10s x 10 / 7… 9… 4

notes:  It is at this point where the burning in my shoulders is so bad, I am fighting failure.  The weights are nothing, but I can’t do 10 6-ways and 20 over and backs to save my life!  I kept failing and needing a second to take the tension off, and most of the time I had to stop because I needed that 60 seconds because my shoulders felt so weak.  But then about 5 seconds into my break, the burning would replace the weakness and I needed to stretch.  I almost needed to start the next set again just to make the burning go away.  You don;t need much weight to kill your shoulders, because this trashed me.


After taking 5 minutes to recompose myself, I went on to do my Arm Finisher:  3 bicep exercises for 5 reps each, then dropset the same 3 exercises again, then 3 tricep exercises 5 reps each then dropset the same 3 tricep exercises.  Then go RIGHT back to biceps again, ad nauseum.  Basically a neverending arm gauntlet for 5 rounds.  Zero rest.

Arm Gauntlet:  Twisting Curls/Hammer Curls/Pinwheel Curls, drop weight, repeat —> DB Skullcrushers, 2-Hand Extension, Pronated Kickbacks, drop weight, repeat

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 40 x 5 / 20s x 5 —>

30s x 5 / 30s x 5 / 30s x 5 / 25s x 5 / 25s x 5 / 25s x 5 —> 25s x 5 / 55 x 5 / 25s x 5 / 20s x 5 / 55 x 5 / 20s x 5 —> END


notes: whew!  The shoulder workout pounded my delts into dough.  You could make pizza out of my muscles, and this arm workout put the crust on that pizza.  Again, zero rest, constant repping.  Light weight sure, but by the end, that’s not noticeable.  My triceps could maybe have handled a little more, but in the interest of expediency, these were the dumbbells I could hoard to myself in a busy gym, and even then by the 5th round this guy was making sad faces at me so I let him have my 40 lb and used the 55 lb for the dropset extensions.

I like doing pronated kickbacks because I get a better contraction in my triceps over regular kickbacks.  Everyone is different, this is just what works for me.

post-workout:  20 min LISS elliptical, 70% resistance, 9/10 incline


Cycle 2 Extra Arms

ok, so this is out of order, I did this before Legs.  sue me!  been a while!  back at it!



We have a special guest – my friend Katie came to work out with me!  Yay!  Having company at the right time can push you through your workout.  We cut through this one at blazing speed!


Superset V-Bar Pushdowns and Cambered Bar Curls  (we traded back and forth, my superset was her rest; for curls do 8 regular full ROM then 10 partials out of the bottom of ROM)



110 x 15 / 70 x 8, 10P

120 x 15 / 70 x 8, 10P

130 x 15 / 70 x 8, 10P

130 x 15 / 70 x 8, 10P


notes:  Getting a good pump going in my arms already!


Superset Hammer Curls and Pronated Kickbacks (traded back and forth; for hammer curls, do 8 full ROM then 8 partials out of bottom of ROM)


40s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

notes:  I didn’t feel like I could control the 40s, so I dropped.  My first time trying pronated kickbacks (keep your palm facing the ceiling the whole time)… I like them MUCH better!!  I think we have a winner!!  ding ding!  goodbye regular kickbacks!


Superset 1DB Skullcrushers and Preacher Curls  (traded back and forth)


60 x 10 / 70 x 10

60 x 10 / 70 x 10

70 x 10 / 70 x 7 RP 3

70 x 10 / 70 x 7


notes:  This is where my biceps failed!  I couldn’t even control the negative any more, so I called it a day.  I had wanted to do skulls with a kettlebell, so I tried a DB instead… didn’t like it.  ROM was too small, DB kept getting close to my head.  BB next time, F it.  Katie was definitely feeling it, she couldn’t pick up the workout sheet off the chair by the end, her grip was gone, arms pumped!!

 post-workout:  25 min stairmaster

A nice and hard arm workout!  Great way to kick off my Saturday!

Week 2 Arm Assistance

Bring on the slow pump!

Pure pump day! My arms respond well to this stuff, so I knew I would be in for some swell.

I also wanted to burn some calories, so I got in some aggressive cardio beforehand – 2 Spin classes back to back, 2 hours of intervals with varying resistance. Plus the scenery Since the cardio was so long, I saved most of the preworkout routine for right after cardio, let it percolate for 30 min, then hit Arms.

Arm Pump

pre-workout cardio 2 hours Spin

Superset Rope Pushdowns and Standing Slow Neg DB Curls (45 sec rest b/w supersets, no twisting of the arms, 3 second negative on every curl)

110 x 13 (spreading hands apart at bottom) / 25s x 15
100 x 15 (spread hands) / 25s x 15
100 x 15 (hands stay together) / 25s x 15
110 x 15 (hands together) / 25s x 15

notes: I spread my hands apart to both sides of my body at the bottom of my pushdows at the start, but then as the sets wear on and I get tired, I keep my hands together and pump the rep out, making sure to maintain full ROM – biceps touch forearms at the top, straighten out arms and flex triceps at the bottom.

110 was too heavy on the first set of pushdowns, so I dropped the weight, but brought it back up by the 4th set.

By the 3rd set, the slow neg curls were wearing me out! Took a rest-pause during the 3rd set, and had to set the DBs down for a second on the 4th set. But I made sure I got every rep done.

the pump was rocking on these! I would split up my 45 seconds between each superset like this: 30 secs twisting and flexing my arms, then when the pump would get too intense, spend 10 or so seconds shaking them loose again, haha. My new arm vein friends came out to play again.

Superset Cambered Bar Curls and Slow Neg Bench dips (45 sec rest, feet elevated on dips)

80 x 8 / 8 dips
80 x 8 / 8
80 x 8 / 8
80 x 8 / 8

notes: Went a little better than last week. Feet-elevated dips feel chitty on my shoulder, but slow negs kept me from snapping my chit up.

Pump pain faded a bit, but I think it brought some size in.

Superset Decline Skullcrushers & DB Hammer Curls (slight decline, 45 second rest)

65 x 15 / 35s x 15
65 x 15 / 35s x 15
65 x 15 / 35s x 15
65 x 15 / 35s x 15

notes: Went up in weight this week. Devoted decline bench was busy, so I put 2 nickel plates under a flat bench and used that. Feels harder with a shallower decline! Had to take a few RPs during the last 2 sets of hammer curls. The pump was out of control! Had to bend over to brush the hair out of my face! Arms would not bend, HAHA!

Ya, the pump was on. Both tightness and size. Where are the lady-friends during these arm workouts?? they need to partake of this gun show, for real.

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?

Press, Pump and Pull

I went to the gym after work, with a few possibilities on my mind. I wanted to do arms, mainly. My chest also felt a little underworked this week. And I said I was going to be casually doing more pullups. So let’s see what I can do in an hour?

dumbbell flat press: (2 min rest b/w sets) 120×16, 140×12, 160×8, 180×4, 160×3, 140×8, 120×11
(from now on, 60 sec or less between sets and exercises)
closegrip dumbbell press: 110 (w/ 5 sec negative) x 10, 60×25
straight bar pushdown: 70 (w/5 sec neg) x10, 40×25
one arm dumbbell extension: 30 (w/5 sec neg) x 4/8, 20 x 9/11
curl machine: 80 (w/5 sec neg) x 10, 50×25
one arm cable curl: 50 (w/5 sec neg) x 10/10, 30 x 15/20
zottman curls: 30 (w/ 5 sec neg) x 5/5, 20 x 10/10
assisted pullups: wide grip x 5, closegrip x 6, hammer grip x 5

cooldown cardio: elliptical, 80% resistance, incline 9, 30 min

notes: I had a lot of stuff I wanted to do, but I didn’t want it to take more than hour, as the work starts to get counter productive around the 60-90 min mark (plus I get cold, hungry and sloppy). The weight portion clocked in at 55 min, score!!
I took more time between chest sets so I could try and build some strength. I had been really hoping to press the 100 lb dumbbells, but I wasn’t confident with the 90s, so I went back down the ladder. My shoulder felt a little sore my second time pressing the 80s, so I stopped and rested right away, as you can see I only did 3 reps of those. I think I am getting a little stronger, gradually.
The arm sets were designed to achieve a “pump” to try and encourage blood to fill the muscles, get a little size. So a slow negative set (super slow!) followed by a high rep set right away. By the 3rd exercise for each body part, your muscles will be used up and burning!
I couldn’t get the pushdown cable spot I wanted, I like the one where you can adjust the pulley a little lower. I had to use the one where the pulley stays up high. I find that one a little awkward, so my weight suffered as a result. Whatever, I still got a pump near the end.
With the one arm exercises, I didn’t take a specific “rest”, I just went back and forth arm to arm, slow set to slow set to pump set to pump set. Those wore me out like crazy, you see my reps go down on those just because the muscles were toast. I took slightly longer than 60 sec after those specific exercises to recover, so I think it all balanced out in the end. I also notice my right arm seems a little stronger than my left! hmmm, good thing I did those one arm exercises so I can notice the imbalance.
One arm db extensions and zottman curls at the end of the routine are rough! I didn’t get even close to the reps I wanted to achieve, I didn’t do as well as I had hoped, but it felt really good. In my defence, my triceps were tired from the presses, and my biceps were trying to save some juice for the pullups 🙂

And that was that! How was your day? Any good workouts?

Have you heard of endorphins?

No, not the things the Japanese catch in their tuna nets.

get out of my net dorphin!!

They are those happy feelings you get after strenuous activity, like a “runner’s high”.  Wikipedia suggests you can get them from: exercise, pain, spicy foods and orgasms.  Also known as how I spent my weekend.

“endorphins allow animals to feel a sense of power and control over themselves that allows them to persist with activity for an extended time”


Arnold swears by them.

I was going to put that theory to the test.

Saturday I went to the backup gym for a little shoulder and aux work (aux meaning extra stuff I throw in for the heck of it)

(rest bw sets 30s)

overhead press:  30s x 20, 5

arnold press:  30s x 10, 8, 6, 6

dumbbell reverse flys:  25s x 7, 7, 7, 7, 7

widegrip lat pulldowns:  170 x 8, 8, 6

dumbbell shrugs:  85s x 15, 12, 8

standing bodyweight calf raises:  80, 80, 80, 80

notes:  lots of young dudes slowly wasting their glory years in the gym, as per usual.  Man, I am such a bitter old man.

get out mah FACE!! punks

The dumbbell presses continue to be really easy.  But I am building up the weight slowly because I want to take my time ramping up the joints.  The delts I am not worried about, but I want my joints to take their time getting used to weight.  So I chain the overhead presses and the arnolds back to back with limited rest, and by the end of the arnolds they have gotten fairly tired.

I couldn’t find a machine that would let me do reverse flys (wfuq?), so I had to do it with dumbbells.  Normally I advocate free weights as superior, but I just find the ROM on reverse flys so AWKWARD, I wanted to use a machine.  Sorry, I feel like a tool bent over swinging the weight around, it just doesn’t look cool, in my egobrain.

one good fart and I should be ready to take flight

With all the people around, I decided to do it sitting bent over on a bench.  In my mind I would look less foolish.

a little better

Right before I was about to embark on this fantastic voyage, cutegirl comes over to ask for my help moving a bench out of her way.  She was doing bicep curls over there, but decided she wanted to do them over here, and the bench was in her way.  Not a heavy bench by the way 🙂

can you help me?

I move the bench out of the way, she stops to lean forward, make that exaggerated eye contact with me as she says, “thank you”.  Or maybe I am just imagining it, and she just simply said thank you, haha.

Anyways, I was in pump iron mode, so I said no problem, than skipped back over to my bench for some bent over reverse flys.  Am I a loser or what?  I should have started flirting with her or something, but all I could think was, “get these sets done”.  Oh the irony of looking better from going to the gym, and growing less capable of capitalizing on it.  *shakes head*

After my reverse flys (they felt sooooo awkward, that’s why the numbers of reps were so even, they just felt stupid) I went to do some chinups but remembered their pullup assist was broken, so I did some lat pulldowns instead.  As I left I noticed a young guy run in and push the bench back in to the cutegirl’s curl space, he wanted to do some bench presses… maybe it was cutegirl having the off night, haha

After it was all said and done, I was feeling those endorphins.  See how I brought it back to the main subject?

How good can the endorphins be?  Can they give me a sense of power and control that allow me to persist with an activity for a prolonged time?  I wanted to test that theory.

There was a cheap multiplex next to the gym.  they show movies that are done their run in the regular theatres for 4 or 5 bucks.  There was nothing playing that I wanted to see.  But I was feeling runner’s high.  I walked over there to see what the very next movie was showing.  It was Men in Black III


This was going to be a trial by fire!  Can endorphins carry me through a mind-numbing paint-by-the-numbers cash-in?  I headed right in.

You know what?  I rather enjoyed it!  Not that the plot made any sense when placed beside the plot of men in black 2 (why would K retire in 2 and get his mind wiped when he needed to get J ready to travel through time in 3 and help him set up the arcnet 40 years ago?  why would J be able to reverse time and have the bogdosian or whatever forget about it so he could dodge his palm thorns?  why was K so happy in the new timeline? watching the army guy die but arresting the alien makes him bitter but watching the army guy die and killing the alien makes him happy go lucky?  if J didn’t get his mind wiped at the start because he was “always” there, doesn’t that mean K should stay bitter after they win the movie because J “always” saved him?  why does K keeping an eye out for J as he grows up translate into him being a good candidate for an Agent?  why is it when K dies in 1969 that J is “still” an Agent?  my brain just exploded)

CONCLUSION:  endorphins work.  next time you aren’t looking forward to doing something dumb, crank out a good workout first.  the next thing you do will just glide by!