Tag Archive: rear delt flys


Dec 18, 2015

Coming to the end of another training week. Not sure if I should deload or launch into a new block. Part of me really wants to, but another part of me is sorta beat up.

Afternoon office workout.

warmup: nada

Closegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
155 x 2
*wrist wraps on*
175 x 10 @RPE9
175 x 10 @RPE9
175 x 11 @RPE9
175 x 10 @RPE9
170 x 11 @RPE9
170 x 8 @RPE9
170 x 12 @RPE9
170 x 11 @RPE9

Superset: Overhead Tricep Extensions & Barbell Curls (2 min rests, elbow sleeves on the tricep work)

95 x 14 / 85 x 9
95 x 15 / 85 x 9
95 x 14 / 85 x 10
95 x 14 / 85 x 8
95 x 12 / 85 x 8

Superset: DB Strict Side Raises & DB Rear Delt Flys (2 min rests)

30s x 6 / 25s x 8
30s x 7 / 25s x 9
30s x 6 / 25s x 8
30s x 6 / 25s x 10
30s x 8 / 25s x 8

notes: feels awkward going heavy on these. would much rather go light and high rep.

post: 10 min LISS

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Dec 10, 2015

Afternoon office workout.

warmup: nada

Closegrip Bench Press (2-3 min rests)

bar x 5
95 x 4
135 x 3
155 x 1
*wrist wraps on*
170 x 13 @RPE8
170 x 12 @RPE8
170 x 12 @RPE8
165 x 12 @RPE8
165 x 10 @RPE8
165 x 11 @RPE8

notes: shoulder still giving me no grief on these, hooray!

Superset: Overhead Tricep Extensions & Barbell Curls (2 min rests) (elbow sleeves for the extensions, no sleeves for the curls)

90 x 15 / 80 x 8
90 x 14 / 80 x 10
90 x 13 / 80 x 10
90 x 7 / 80 x 8

notes: my forearm had tendinitis, so I put on sleeves. I took them off for the bicep work because it kept me from feeling the squeeze at the top. for the last set of triceps, I did them without the sleeves, and it was obvious the sleeves are providing a lot of rebound, LMAO. dammit, I liked getting high reps!

Superset: DB Strict Side Raises & RD Flys (2 min rests)

20s x 11 / 20s x 5 *shoulder pain for the RD flys so I switched from DBs to cables on subsequent sets*
20s x 15 / 20s x 8
20s x 12 / 20s x 7
20s x 15 / 20s x 8

notes: not used to going heavy and low rep on RD flys. do not like it. do not feel the proper squeeze at the top.

post: 10 min LISS

Dec 3, 2015

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

Closegrip Bench Press (2 min rests)

bar x 5
95 x 4
135 x 2
*wrist wraps on*
155 x 15 @RPE7
155 x 15 @RPE7
150 x 14 @RPE7
150 x 12 @RPE7

notes: shoulder feeling good, so I was able to crank these out

Superset: Overhead Barbell Tricep Extension & Barbell Curls (2 min rests)

85 x 9 / 75 x 9
85 x 10 / 75 x 8
85 x 8 / 75 x 9

notes: some tendinitis in my left forearm, these weren’t feeling as hot

Superset: Strict DB Side Raise & Incline RD Flys (2 min rests)

15s x 15 / 15s x 14
15s x 17 / 15s x 13
15s x 15 / 15s x 14

post: 10 min LISS

July 28, 2015

AM Workout

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

6-Way (30 sec rests)

5s x 10
5s x 10
5s x 10

Overhead Cable Tricep extension (30 sec rests)

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

Rear Delt Cable Fly (30 sec rests)

2 plates x 27
2p x 20
2p x 20

post: 15 min LISS cardio

PM Workout Strongman stuff

Log Clean and Press (clean and press each rep, 2 min rests)

110 x 6
110 x 6
110 x 7
110 x 3

notes: really had to work on the technique tonight. Had to slow it down, make the movements and the transitions deliberate, and so it hurt my AMRAP totals, haha. Had to learn to squat down low on the pick off the ground, which brings the log high on my chest, to roll it up to my neck, lean back, bring in my upper chest, and the hardest for me… to keep my elbows high and build a shelf for the log. Then to press up and push my head through. Lots to learn.

Keg Press (2-3 min rests)

120 x 1
150 x 1
150 x 1
150 x FAIL

notes: so close on that last one! Decided to move on. The clock is broken in the gym so I can’t easily track time between sets. And I am anal I guess, because it pisses me off, lol.

Dumbbell Clean and Press (clean and press each rep, 90 sec rests)

75 x 1/1
75 x 2/2
75 x 2/2
75 x 2/2
75 x 2/2

notes: once I remembered to activate my glutes, it got easier.

July 22, 2015

Shoulders. Pissening sickness ensues.

AM Workout

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

6-Way DB raise (30 sec rest)

5s x 10
5s x 10
5s x 10

Overhead Cable Extension w Rope (30 sec rest)

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

RD Cable Fly (30 sec rest)

2 plates x 27
2p x 18
2p x 14

post: 15 min LISS

full day of work

PM Workout

Strongman Shoulders

warmup: foam roll upper back, armpits, triceps

Log Clean and Press (2-3 min rests)

80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
150 x 1
160 x 1
160 x 1
160 x 1

notes: goal was to work up to some heavy singles. My clean technique gives out before my press, so 160 wasn’t hard on the press, just cleaning the log up becomes hard. So I stayed there for a few sets.

Keg Press (90 sec rest)

120 x 2
120 x 2
120 x 2
120 x 2
120 x 2

notes: fast doubles. first time doing this, so wanted to get comfy with the form: cleaning it up, then pressing with an uneven grip.

1 Arm DB Clean and Press (clean and press each rep to full overhead, 2 min rests)

70 x 4/1
60 x 8/6
60 x 6/6
60 x 6/4

notes: again, cleaning it was the part that wore me out. plus running towards the end of my workout, and I was getting fatigued.

July 4, 2015

All these things yesterday that I HAD to do. But not enough energy in the tank to do all of them. Workout, go to work and put in some overtime, work out again, other stuff on my list… turns out all I could get out of myself is lots of sleep. But I still dragged my ass down to the gym, twice.

AM Workout

warmup: rumble rolled IT bands, Adductors, Piriformis; dorsiflexion warmup; TKE; hamstring warmup; side planks

Front Squats (rest varied, SBDs, Romaleos)

bar x 5
95 x 5
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4

notes: decided to leave the belt off. Rest was only supposed to be 1 minute, but work was bugging me a lot, and I kept getting distracted between sets.

Block Pulls (set below knees, short rests, sock feet)

200 x 5
270 x 5
320 x 5 w/belt
220 x 5
200 x 5

notes: I wore a belt for the top set. Mostly I just changed the weights and went again, for the top set I think I sat for 30 seconds and cooled off.

100 reps of ab work

100 reps of rear delt work

hyper extensions: 3 sets of 12

notes: after the workout, biceps were a little sore, so I did some myofascial release on them, both the end close to the elbow and the end close to the shoulder. My forearms see a lot of work these days, they feel ready to cramp all day long.

PM Workout

Generic apartment complex gym, attempt at inducing pump: short rests, high reps, slowly ramping up the weight

Lat Pulldowns (30 sec rests)

2 plates x 15
3p x 15
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: back actually did feel a pump!

Leg Extensions (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 10

notes: quads did not feel a pump… I don’t know if this style of workout works on my thighs in terms of pumps.

post: 15 min LISS elliptical

post-post: hot tub

June 18, 2015

Late evening workout. no warm-up, just try and get in and out and get home ASAP

Front Squats (2 min rest on working sets, SBDs, Romaleos)

bar x 5
95 x 5
*belt on*
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7

Block pulls (60-90 sec rest, set below knees)

180 x 5
*belt on*
260 x 5
300 x 5
*belt off*
200 x 5

Hanging Knee Raises (30 sec rest)

8, 8, 8

notes: needed to stretch out my sore shoulder

Cable Rear Delt Fly (30 sec rest)

2 plates per side x 28
2p x 16
2p x 14
2p x 14
2p x 11
2p x 14
2p x 3

notes: short rests, keep going until I hit 100 reps

Hyperextensions (resistance band, 30 sec rest)

15, 15, 15

post-workout: none

June 12, 2015

6 Days of working out in a row. Ready to die.

Relatively light session on Friday after work. Then off to party.

warmup: rumble roller on the IT bands, adductors, piriformis

Front Squats (Romaleos, SBDs, no rest on warmups, 2 min rest on working sets)

bar x 5
95 x 5
120 x 8
120 x 8
120 x 8
120 x 8

Block Pulls (bar just below knees, sock feet, generous rests)

180 x 5
215 x 5
255 x 5
285 x 5
180 x 5

notes: I kept writing emails and firing off texts like a jerk between sets, so the rests were probably like 3-4 min, haha. Its cool, my low back was the first thing to tell me that Day 6 was its limit – my low back was getting awfully sore.

Ab Roller (30 sec rests)

8, 8, 8

notes: Good way to punish myself for using the phone during my workout

Cable RD Fly (30 sec rests)

2 plates per side x 28
2p x 17
2p x 17
2p x 14
2p x 14
2p x 10

notes: The goal here was do as many sets as it took to hit 100 reps. Short rests. Much lactic acid.

Banded Hyperextensions (30 sec rests)

12, 12, 12

post-workout: 15 min LISS

June 5, 2015

Wanted to work on my shoulder health a bit, and get some arm work in. Nothing heavy, just light work and pumps. Office gym, early afternoon.

warmup: supersetting taking a light DB through ROM of my rotator cuffs, and over & backs with a resistance band – 3 sets of that with no rest

Superset: Incline DB presses & Band Pullaparts

40s x 15 / 8 pullaparts
40s x 15 / 8
40s x 15 / 8

notes: rests were long bc people kept wanting to talk to me. We showed our scars, I lifted my shirt to a girl so she could look at my bruised sternum (smooth operator that I am), and some guy showed me his finger that he was about to lose to gangrene. Lots of fun.

Superset: Minor Chest Dips and Over & Backs (60 sec rest)

12 dips / 8 O&B
12 / 8
12 / 8
12 / 8

Incline Rear Delt DB Flys (90 sec rest)

10s x 20 then 30 “hang and swings”
10s x 20 then 30 H&S

notes: Again, a John Meadows idea: you do normal reps, then try to bring them up only a fraction of the ROM, like 6-8 inches, trying to isolate your rear delts, not as controlled just squeeze them up then let them fall back down. basically 20 good reps, then 30 partials. Rear Delts were on fire!!

Rear Delt Cable Flys (10 second rests only!)

5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10
5 pounds x 10

notes: I have used this as a finisher to good effect before: real light weight, 10 sets of 10 with only 10 seconds rest between sets. good form, slow down the negative, finish the rear delts off. Had problems taking the attachments off the cable machine at the end… arms did not want to lift!

Superset: V Bar Pushdowns then DB Hammer Curls (60 sec rest)

37.5 x 12 / 30s x 12
37.5 x 12 / 30s x 12
42.5 x 12 / 30s x 12
47.5 x 12 / 30s x 12
52.5 x 12 / 30s x 12
57.5 x 12 / 30s x 12

notes: I was enjoying this combo, and the focusĀ  was on point, so I just kept doing more sets. Haven’t used this cable machine in a while, so I had to slowly build up until I found a weight that worked for me. In the meantime I just focused on full ROM and controlled reps. Hammer curls felt good! Could see some muscles in the forearms getting jacked – I think my flexors tend to build up faster than my extensors, if that makes sense, but the extensors were 100% pumped that time.

April 23, 2015

Shoulders

1-Arm OH Press (2 min rest)

20 x 5/5
40 x 5/5
60 x 8/8
65 x 5/5
65 x 3/3
65 x 8/8
65 x 5/5

notes: moved up to a higher weight, and had to adapt my technique a bit. got the hang of it though

Smith Machine Seated OHP (2 min rest)

bar x 8
bar + 50 x 8
+ 70 x 8
+ 90 x 8
+ 110 x 6

Cable RD Flys (30 sec rest)

15 x 15
15 x 15
15 x 15

notes: haven’t done these in a while, shoulders groaned a lot, but I know it was worth it

quick and dirty gym session before the night got a lot dirtier and greasier