Tag Archive: range of motion

I have been playing catch-up on my workouts.  So I decided to pick whatever I had not done in the longest.  Surveys says… Back!  And Shoulders!  It had been a week since I had done either of those, so I figured they were quite well rested.


My neck was sore the day before and I had popped some anti-inflammatories.  They made me groggy so I slept in Thursday morning.  Work was hectic and I was treading water all day, so no workout at lunch.  So after work I headed down to the gym.  Busiest time of day!  I would have to be flexible with my exercises, grab what was free.

Back & Shoulders (30 sec rest b/w sets, most of the time)

assisted pullups:  widegrip x 20, 10, 7; underhand grip x 10; hammergrip x 8

widegrip row machine:  225 x 12, 12, 12

underhand grip pulldowns:  180 x 15, 15, 12, 10

machine hyperextensions:  300 x 12, 12, 12, 15

machine shoulder press:  100 x 15, 15, 8, 8

cable lat raise:  40 x 12/12, 6/7, 9/9

reverse cable fly:  (rest approx. 60 sec b/w sets)  55 x 12; 77 x 12; 99 x 8, 5

cable upright row:  90 x 12; 100 x 12, 110 x 12; 120 x 6

cardio:  elliptical 30 min, resistance 70%, incline 9, calories burned 805


notes:  I pretty much got to use what I wanted for back.  Shoulders, it got more tricky.

Pullups were feeling REALLY good.  I busted out 20 raw in my first set, and I know they were assisted, but that is a new personal best for me!!  They were feeling so good I decided to do 5 sets instead of 4.  For the hammergrip set, I experimented with leaning back and really trying to feel it in my lower back when I pulled.  That felt good, will try that more.

Machine hyperextensions are kind of a silly machine for fat guys, since our torsos give us so much assistance.  300 pounds is the whole stack and I breezed through those, so I guess I have no use for that machine any more, unless I hurt my back or something.  I guess weighted hyperextensions off the little platform thing are my only real option.

I enjoy military presses on the Smith but that was busy, so I used the shoulder machine.  It works fine, except when I set the weight down, it goes too low and mildly snaps up my shoulders, on the same level of mild pain as having to hoist up the dumbbells for a dumbbell press.  In other words, after a couple of sets of that, my shoulders were tired and sore from the awkward ROM.  Hate that machine, smith military presses all the way!

My sore shoulder made me want to use the lat raise machine for more stability but they were both occupied so I used the cables.  My shoulder got sore quick, so I ran out of gas fast on the reps.

For the reverse flys, a guy was using them for kneeling cable crunches.  I asked if I could sub in, and that was fine, except his sets took SO DAMN LONG, my rear delts were starting to get cold, so I upped the weight each time to keep myself challenged.  Threw in an extra set of the heavy ones, although my form was turning to ass at that point so I stopped.

I wanted to do heavy db shrugs but my traps are still really sore from w/e the heck happened to my neck, so I did some light upright rows instead on the cables.  They felt good but my traps got sore as I hit 120, so I gave them a break.

Burned some hard calories on the elliptical post-weights, woah cardio city!


And that was my workout!  How about you?  Any good workouts today?

Apr 4 Chest & Tri

Woke up pretty tired Thursday morning.  I took some pre-workout, had some caffeine and had some NO3.  In retrospect, I pushed it a little too far.

Made it to the gym at 6 am, ready to do some chest and triceps as time permitted, then 7 am spin.

Chest & Triceps:  (30 sec rest b/w sets)

warm-ups w/ cable crossovers

flat db fly:  80 x 12, 12, 12

cable crossover 120 x 12, 12, 12

incline bb press (1/2 ROM):  115 x 15, 15, 15

flat bb press:  135 x 12, 12, 12, 7

reverse grip pushdowns: (no rest, back and forth arm to arm)  50 x 15/15, 11/15, 12/13, 10/13

closegrip db press:  100 x 12, 12, 10

seated two hand db extension:  65 x 12, 12, 8

cardio:  30 min elliptical 55% resistance, incline 9, light pace


notes:  The flys went ok, but felt a little awkward, I might not have fully warmed up yet.  This was my first time trying out 1/2 ROM inclines.  I guess it was ok, certainly easier on my shoulder, but not sure if was worth it in the end.  With the flat presses, I was SO close to failing on the third set, I actually failed on the last rep and had to force it for what seemed like forever to get it back up and rack it.  I could see I was wearing down, so I stopped and pulled a little short on the 4th set before it felt like I was on the edge of failing.  No sense risking it when I didn’t have a spot.

It was about then that my stomach became kind of upset.  I think I took too much stuff this morning, and now it was turmoil in my gut.  It kind of distracted me during the tricep work.

For the pushdowns, I tried standing sideways and holding onto the machine with the freehand, even leaning away a little.  I think that worked MUCH better, felt better formwise.  It still feels hard on my left shoulder, but not crazy bad.

I was SO close to getting through that third set of the closegrip presses, it was very frustrating.

In the end, I decided my stomach was feeling pretty rough, so I did not go to Spin, instead I just did cardio on my own, and kept a light pace.


And that was my workout!  How about you?  Any good workouts today?