Tag Archive: pushdowns


14 Jan 2017

Sleep the night before was good, but I had nothing in the house to eat, so I went to the gym on an empty stomach and picked up some chocolate milk on the way for an intra.

Log Clean and Press (medium rests, small diameter log)

120 x 1 (bigger log warmup)
80 x 3 (switched to the small log at this point)
124 x 1
164 x 1
*wraps, sleeves on*
199 x FAIL, no clean
199 x FAIL, no clean

notes: it had been a while since log, so I wanted to test it out. But other people had gotten there earlier and were using the main log, so I switched to the small one. The small diameter actually made it much harder, I couldn’t clean it properly. So when it got heavy, I just couldn’t do it. With it being so small, I can’t comfortably get it up against my body so I can roll it up my chest like I normally do. So it was now a few inches out from my body and like trying to power curl 200 pounds, which meant I didn’t get much vertical on it, and it landed just under my breast bone, which is not enough to go into a pressing motion. For this to work, I would have needed to either:
a. swing it in a wider arc like I would with a barbell (though I haven’t cleaned a BB that heavy I don’t think), or
b. drop my body low to get under it, like some Oly type stuff. Which I have no experience in.

So… I couldn’t clean the little log once it hits 200. Lesson learned.

Closegrip Bench Press (shared the bench with someone, so long rests)

135 x 5
185 x 5
*wraps, sleeves*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

DB Bench Press (short rest)

40s x 10
65s x 10

notes: at that point I decided that since I had done the same exercise just yesterday, I needed to switch it up

DB Flys (short rests, slow reps, pronated grip)

22.5s x 10
22.5s x 10
22.5s x 10

T Bar Row (short rests, elbows low)

1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15

Superset: DB Hammer Curls & Band Pullaparts & Band Pushdowns (short rests)

40s x 12 / 15 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns

notes: the really high reps on the band work really made my body ache. my triceps were dying during the sets, but now, sitting here typing this, my rear delts are dead from the pullaparts

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18 Nov 2016

Finally have enough spare time to hit the gym! Did the office gym right before lunch. Decided to celebrate my freedom with a “fun” workout.

warmup: slow neg side raises, Cuban presses, shrugs

Superset: Flat DB Presses & Band Pullaparts (2-3 min rests, hammergrip presses, heavy resistance band)

60s x 16 / 20 pullaparts
70s x 12 / 20 pullaparts
80s x 9 / 20 pullaparts
90s x 7 / 20 pullaparts
100s x 5 / 20 pullaparts
90s x 5 / 20 pullaparts
80s x 7 / 20 pullaparts
70s x 10 / 20 pullaparts
60s x 15 / 20 pullaparts

notes: I wondered if my chest would be burning, but NOPE! My rear delts were so pumped and on fire!!! I was in pain between sets. The pump hurt so bad, I needed to stretch out my rear delts between sets. If I just sat there normally, my rear delts burned… I had to extend my arms forward and stretch them out to feel better.

Superset: 6-way DB Raise and Band Over and Backs (60 sec rests, heavy band)

10s x 10 / 10 over and backs
10s x 10 / 10 over and backs

notes: I went for a third set… but my shoulders just rebelled, I couldn’t even pick up the 10 lb DBs any more LOL. By this point, the rear delts burned so bad that the only time they STOPPED burning was when I was doing the 6 way raise… but the over and backs burned like hell.

Superset: DB Hammer Curls & Cable V-Bar Pushdowns & Leg Raises (30 sec rests)

40s x 15 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises

notes: this was a random mix just to speed things up, I supersetted arm work with abs. I went light on triceps and just pumped out the reps until my arms wanted to pop.

26 July 2016

squat night tonight, at least… that was the plan

warmup: foam roll, squat w empty bar… FAIL!!

while warming up, I tweaked my knee somehow. My good knee, not my bad knee. I was limping around and while the plan was to go for a rep PR, I decided to call an audible and do an upper body workout instead. Goddamn I hate being old, just tweak my knee randomly.

warmup Take 2: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (11 inch diameter log, long rests, push presses, no sleeves or wraps)

80 x 5
110 x 4
120 x 3
140 x 2
150 x 1
160 x 8

notes: just missed a rep PR on overhead. There were lots of factors against me, my stance was soft because of the knee issue, I set the rack too high, so I banged the rack hard a few times at the bottom on the AMRAP set and it deflected the log a bit. The TOP of the rack is actually too low for me, so I couldn’t fully extend without banging the top of the rack. I didn’t bring wraps or sleeves because I wasn’t planning on shoulder work. So with all those things working against me, being one rep short of a Pr isn’t too bad. I will take it. But it was an ugly set. I lost glute tightness and started to lean back towards the end.

Widegrip Pulldowns (long rests)

180 x 8
180 x 8
180 x 8
180 x 8

Superset: DB Front Raises & V Bar Pushdowns & Hammer Curls

22.5s x 10 / 90 x 10 / 40s x 10
22.5s x 10 / 90 x 10 / 40s x 10
22.5s x 10 / 90 x 10 / 40s x 10

notes: this was awkward, the strongman gym doesn’t have all the DB weights, so I had to improvise. the pushdowns were heavy as hell, so I had to find a weight that felt right for that rep range.

Bit of a clusterfucc tonight

20 July 2016

office workout with coworker. I temporarily lost my workout sheet, so I had to work off memory. late morning office workout.

warmup: discussed pokemon go

Overhead Press (traded sets back and forth, cambered bar, clean from floor once)

75 x 3
125 x 1
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3

notes: my coworker actually did seated presses on the Smith, I thought we could go back and forth faster if we didn’t have to change weights. the rest periods were really short! made it harder. Now that I found my sheet for real, I realize I got the weight wrong… working sets were supposed to be 145! FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFuuuuu uuuuuuuuuuuuuuccccccccccccccccccccccccccccckkkkkkk kkkkkkkkkkkkkkkkkkkkkkkkkk

gains lost

Widegrip Pulldowns (traded sets back and forth)

10 plates x 10
8p x 10 extra slow reps
8p x 16
8p x 20

notes: we kept the weight where he was comfortable, so I goofed around a bit.

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls (traded supersets back and forth)

20s x 10 / 15 plates x 10 / 40s x 10
20s x 10 / 15 plates x 10 / 40s x 10
20s x 10 / 15 plates x 10 / 40s x 10

notes: by the end, coworker was DYING. he had to dropset the hammer curls, and he could barely curl 10 lb DBs by the end, so he had a good workout. As for me… looking at my sheet, I realize I was supposed to do 12 reps… so,,,,,,,, w-ever. screw it. boo.

13 July 2016

I am beyond exhausted. With the heat wave, I cant sleep, and the deprivation is piling up on me. I looked like ass at work today.

Late afternoon office workout.  2 days in a row!  whoot.

warmup: arghhhhh!!! (Charlie Brown groan)

Overhead Press (90 sec rests, strict press, cambered bar, clean from floor once)

75 x 5
105 x 2
*sleeves on*
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

notes: decided no push press today and keep it strict, work on keeping my glutes engaged and pushing my head through

Widegrip Pulldowns 990 sec rests)

13 plates x 12
13p x 12
13p x 10
13p x 9

notes: grip was dying, which is not normal

Superset: DB Front Raises & V-Bar pushdowns & DB Hammer Curls (90 sec rests)

15s x 15 / 8 plates x 15 / 35s x 15
15s x 15 / 10 plates x 15 / 35s x 15
15s x 15 / 10 plates x 15 / 35s x 15

Then, back to work.

4 July 2016

Back from vacation!

Yup, worked out. Canada

Late afternoon office workout.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Overhead Press (cambered bar, clean once from floor)

75 x 5
95 x 5
110 x 2
130 x 2
*wraps, sleeves*
140 x 15

notes: amrap last set

Widegrip Lat Pulldowns (short rests)

11 plates x 8
12p x 8
13p x 8
13p x 8
13p x 8
13p x 8

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls

20s x 10 / 7 plates x 10 / 40s x 10
20s x 10 / 8 plates x 10 / 40s x 10
20s x 10 / 8 plates x 10 / 40s x 10

post: no time for cardio Dr Jones, back to work. late night too, didn’t get out until after 10.

13 June 2016

Noontime office workout. Small miracle that my upper body is being cooperative these days, lol. so I put it to work.

warmup: nada. I was guiding another dude through his workout simultaneously, so that chewed up extra time.

Overhead Press (90 sec rests, cambered bar, clean from floor once)

75 x 5
95 x 5
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

notes: no sleeves or wraps. felt pretty easy, so I focused on my cues. Buddy did bench press, I did OHP, same style sets though, light weight short rests.

Widegrip Pulldowns (traded sets back and forth)

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

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls (traded sets back and forth)

10s x 12 / 14 plates x 12 / 40s x 12
15s x 12 / 14 plates x 12 / 40s x 12
15s x 12 / 14 plates x 12 / 40s x 12

notes: slow, controlled front raises.

post: nada. back to work

I still needed cardio, so after work, I went out and walked in the sunshine downtown for a while. Bought some protein.

6 June 2016

Decided to approach my training in a different way. I wont be hitting the gym to feel competitive for a while. I will just go now to feel better, build some muscle, improve my conditioning. Still weights, still heavy weights, still strongman… I just don’t have goals beyond “go heavier”. At least until my personal life calms down a bit.

Early morning office workout. Short rests, light weights, break a sweat.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Overhead Press (cambered bar, clean from the floor once, no sleeves, no wraps)

75 x 5 (warmup)
*keep rests at 60 seconds*
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

notes: clean reps, good form, push my head through, squeeze my butt, focus on all my cues. 60 second rests and 10 sets had me sweating! I will count this as cardio

Two Arm DB Row (90 sec rests, facedown on incline bench, elbows high)

40s x 12
40s x 12
40s x 12
40s x 12

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls (90 sec rests)

10s x 15 / 10 plates x 15 / 40s x 15
10s x 15 / 10 plates x 15 / 40s x 15
15s x 15 / 10 plates x 15 / 35s x 15

notes: slow, controlled.

post: 15 min LISS

After work, I went for another massage. Hit my hips, glutes, low back, then upper back, traps, neck, shoulders. Deep tissue, hurt like hell. Actually I hate deep tissue on my neck, it makes me paranoid like I wanna fight someone… its threatening somehow. But I dealt with it and got through it. Feelin good right now.

21 March 2016

late night upper body. forgot my intra at home, dammit!

warmup: nada

Axle Press from the Rack

20 lb axle x 3
70 x 3
*reduce rests to 60 seconds, wraps and sleeves for the first few sets*
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

notes: I tried to keep the sleeves and wrist wraps on the whole time because of the short rests, but the pressure on my hands was too much, so halfway through I had to leave them off. Axle presses make my wrists sore though, so they were sore by the 8th set.

Incline Press

95 x 3
135 x 3
*wraps, sleeves*
160 x 5
160 x 5

notes: I was supposed to do closegrip incline, but I was talking to people in the gym the whole time… and honestly I just forgot. So, I did regular incline, I was on autopilot.

I was then waiting for a bench to become free, and I got bored… so I did a few pulldowns while I waited.

Widegrip Pulldowns

180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

Spoto Press

135 x 5
*wraps, sleeves*
175 x 8
175 x 8
175 x 8

Superset: Band Pushdowns & Cable Face Pulls

20 pushdowns / 30 x 25
20 pushdowns / 30 x 25
20 pushdowns / 30 x 25

notes: I used the extra heavy resistance band, and all I could do for pushdowns was 20 reps. I like the squeeze better with the lighter band, so I will go back to them.

15 March, 2016

warmup: none

gym clock busted, didn’t try and measure time between sets

Axle Press from rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
*wrist wraps and elbow sleeves on*
135 x 10
135 x 10
135 x 10

Closegrip Incline Bench

95 x 5
135 x 3
*wraps, sleeves*
160 x 7
160 x 7

notes: when I go closegrip incline, really hard to get it to touch my chest. limits to my ROM maybe

Spoto Press

135 x 5
*wraps, sleeves*
170 x 11
170 x 11
170 x 11

Widegrip Lat Pulldowns

150 x 12
150 x 12
150 x 12
150 x 12
150 x 12

Superset: Band Pushdowns & Cable Face Pulls

25 pushdowns / 30 x 25
25 pushdowns / 30 x 25
25 pushdowns / 30 x 25