Tag Archive: resistance band


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

Sept 15, 2015

pre-warning: tonight was complete shit. didn’t hit my numbers. oh well, shake it off and come back again the next time.

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

Axle Press from rack (2 min rests)

20 lb axle x 5
70 x 5
110 x 3
130 x 1 strict
150 x 1 strict
160 x 1 strict
175 x FAIL, fail, fail, fail, fail, fail

notes: seriously, I went after the 175 lb axle like 10 times, failed every time. strict didn’t work, went to push press, realized I set the rack too high to get in a good dip. reset the rack height, STILLLLL could not get it to lockout, triceps started failing me. I frickin tried, over and over. not enough leg drive… I had a deep tissue massage on arms yesterday, maybe I was recovering from that… I also did pressing 2 days ago… who knows. at any rate, it didn’t happen.

Log Press (clean once, then press; 2 min rests)

80 x 5
95 x 3
115 x 1
120 x 8… rest 30 sec… 120 x 4

notes: AHHHHHHH!!!! My goal was 12 reps, did not hit that. Maybe the axle struggle wore me out, maybe it is simply indicative of not being a good pressing day, whatever! log press fail.

6 Way Raise (30 sec rests)

10s x 6
10s x 6
10s x 6

Widegrip Lat Pulldowns (60ish sec rests)

90 x 10
120 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

notes: even though I went thumbless grip, my biceps still felt pumped after this. odd. maybe my arms were actually stressed out from the massage

Superset: DB Curls & Band Pushdowns & Cable Face Pulls (2 min rests)

22.5s x 16 / 30 pushdowns / 45 x 16
22.5s x 17 / 30 pushdowns / 45 x 15
22.5s x 15 / 24 pushdowns / 45 x 12

notes: I might have gone too heavy on face pulls and pushdowns (thick band). contraction wasn’t great, and it was fairly heavy. would have rather gone lighter and squeezed harder.

ah well, move on.

Sept 13, 2015

warmup: foam rolled upper back, prone spinal twists, slow neg side raises, Cuban presses, one arm shrugs

Closegrip Incline Press (30 degree incline, Swiss bar, short rests)

62 lb bar x 5
104 x 5
124 x 3
144 x 1
154 x 12

Horizontal Rows (30 sec rests)

10, 10, 10, 9, 9

Seated Smith Machine OHP (90 sec rests)

bar x 8
bar + 50 x 4
+70 x 4
+90 x 4
+110 x 4
+120 x 4
+130 x 4
+140 x 4
+150 x 2

Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns (2 min rests)

35s x 12 / 240 x 12 / 15 pushdowns
35s x 12 / 240 x 12 / 15 pushdowns
35s x 12 / 240 x 12 / 15 pushdowns

notes: triceps were still fresh, so I did a twist on every pushdown rep at the bottom

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 focus  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.

Feb 2, 2015

I felt pretty thrashed today. Low back was tired as hell.

Unfortunately, today was also, glutes, hams and low back day

First we weighed me and took measurements… uh… I put on 3 pounds in 2 months! great cut, dude tsk tsk, stop messing around

Glute Bridges (laid my shoulders sideways across the bench, put a weiner pad on the barbell, 45 sec rest b/w sets)

135 x 10
135 x 10
135 x 10
135 x 10

notes: not heavy. but wanted to get used to the exercise, so I went slow and squeezed my bum like it owed me money. butt money.

Back Step Lunges w/ DBs (45 sec rest)

30s x 8/8
30s x 8/8
30s x 8/8
30s x 8/8

Romanian Deadlifts w/ band around knees (45 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10

notes: at this point, my low back was dying on me. it was just tired, still tired from Sunday, and no longer wanted to work out.

hyperextensions (45 sec)

12, 12, 12

notes: these were murder right now, so no weights or resistance bands for me

1 leg weightless glute bridges (45 sec rest)

12, 12, 12, 12

notes: I was becoming a whiny mess at this point. Must stop!@&*%

did some post LISS cardio: 2 miles on the elliptical, just to cool down.

bah, tired.

7/27 Deload Chest

Man, I miss caffeine!  Needed to stay occupied today.

Went for a Spin class, did that for an hour.  Not much to say, stand-in teacher today, did not like her.  Bad cues.

After Spin, decided to do some more.  Please remember, it’s Deload week, so no heavy sets, just light stuff, stay active but no strain.

Pre-Workout:  60 min Spin

Bench Press

Superset Bench and Rotator Cuff Work (no rest between supersets)

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

85 x 5 / o&b

105 x 5 / o&b

 

Assistance

Cable Crossovers (30 sec rest)

77 x 10

77 x 10

77 x 10

Overhead Press (30 sec rest)

55 x 5

55 x 5

55 x 5

Assisted Pullups (assisted for 1/3 BW, 30 sec rest, alternating grips)

8 Widegrip

10 Underhand grip

6 Hammergrip

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 12

115 x 12

Preacher Curl Machine (30 sec rest)

50 x 15

50 x 15

50 x 15

Pull Aparts (heavy resistance band, 20 sec rest only, 1 sec hold at peak contraction, constant tension)

15, 12, 12

It was time… time for the shoulder and chest workout that kicked my butt last week!  I got an extra day of rest in between my previous chest and shoulder day, got a nice empty office gym to myself, and got to work.

 

Superset Standing OHP and Over&Backs – (60-120s rest)

55 x 5 / O&B x 8

70 x 5 / OB8

85 x 5 / OB8

100 x 3 / OB8

110 x 3 / OB8

125 x 7 / OB8

notes:  Feeling good!  Still using the cambered bar, still cleaning it from the floor to start.  Stopped when I couldn’t press it up in one smooth motion – there should be no hitches.

 

Superset Weighted Minor Chest Dips & Incline Rear Delt DB Fly (30s rest)

25 x 10 / 15s x 20

25 x 10 / 15s x 20

25 x 10 / 15s x 20

25 x 10 / 15s x 20

notes:  I wished in my heart that this was only 3 sets, but I got stubborn and pushed my way through it.  Still need to rest a few times during the flys, I find them tough!

 

Superset Hex Press & Pull Aparts w/ Band  (45s rest, for the pull aparts, flex for 1 second at full contraction)

55s x 10 / 10 pullaparts

55s x 10 / 10 pullaparts

55s x 10 / 10 pullaparts

55s x 10 / 10 pullaparts

notes:  This is where I died last week.  got through it this week, but it was not easy.

 Superset 6-Ways and Over & Backs  (45s rest)

10s x 10 / O&B x 20

10s x 10 / O&B x 20

10s x 10 / O&B x 20

notes:  OK… I DIED during these.  It took a lot of gut check to do all 3 sets, though not as bad as last week.  My rotator cuffs were on fire after every superset!

 Most of this workout is foundational mobility stuff, but based on hard it burns, it is obviously where I need to be right now.  I still do presses for strength, but follow it up with some really healthy moves, that I will be thanking myself for down the line.

 

Fourth day in a row, shoulders and chest 2 days after doing chest and shoulders.  This workout wore me out!  Woooo!!!!  Gonna have to say I earned my rest day tomorrow!  Maybe my shoulders don’t have the endurance to do 2 big workouts 2 days apart.  Nice try though, haha!

Overhead Press and Assistance

Superset Standing Overhead Press and Over & Backs  (60s rest between supersets)

55 x 5 / O&B x 8

70 x 5 / OB 8

85 x 5 / 8

90 x 5 / 8

105 x 5 / 8

120 x 9 / 8

notes:  Not bad!  Had to use a cambered bar, and cleaned it from the floor start of each set.  Cambered actually makes it a bit easier, I wonder if it’s because the weight is all closer together?  Less to balance?  I like to use quarter plates because of the smaller diameter, less chance of it banging into my wrists.

 

Superset Weighted Minor Chest Dips and Rear Delt DB Flys (30s rest)

25 x 12 / 15s x 20

25 x 12 / 15s x 20

25 x 12 / 15s x 20

25 x 12 / 15s x 20

notes:  Squeeze a dumbbell between my legs for the dips.  Worked fine.  Lowered the rest to 30 seconds, and my rear delts were burning so hard by the end!  I should have known it was all downhill from here, HAHAHA

 

Superset Hex Press and Spread-Aparts w/ Resistance Band  (45s rest, hold the squeeze for 1 second at the peak contraction of the spreadaparts)

55s x 10 / 10 spreads

55s x 10 / 10

55s x 10 / 5

55s x 4 / 10

notes:  Dying!  On the third set I couldn’t do a 6th spread apart.  I rested for a second or two, and tried to do more, but I couldn’t get one.  My shoulders were dying.  On the 4th set, I couldn’t even stabilize the dumbbells any more to mash them together for the hex press, so I had to stop.  Although I took a wider grip on the spread aparts so I could get all 10.

 

Superset 6-Way and Over & Backs  (45s rest)

10s x 10 / 15 O&Bs

10s x 10 / 13

10s x 10 / 10

notes:  My shoulders couldn’t take the over & backs, they were toast.  The 6-Ways were grueling too.  It was a real gut check at this point just to do all 3 sets, I needed to dig deep.  You don’t need heavy weight to rip your shoulders to shreds!

 Then off to work!  Oh ya, did I mention this workout was at 6:30 am?  HAHAHA.  Crazy times.

 

I find the arrogance of some people in the gym hilarious.  As a recovering fat dude, I used to be ashamed to go to the gym, and when I did go, I would see some people look at me with smirks.  Don’t think I didn’t notice.  But I kept working.  While they texted, I was doing another set.  While they were chatting it up, I just did another set.

Finally after quite some time putting in this work ethic, I started to look different.  Nowadays in the gym, in multiple gyms, I run into some guys, and I recognize the arrogant type right away.  I long ago learned what the guys look like who prey on the ones they feel are weaker, who look down on people and condescend.  So now I see them hovering around the edges, waiting to talk to me.  I know it makes me sound arrogant too, but when they do talk I always give my honest and helpful thoughts back.  I just don’t act like I am kin to them.  They try and buddy up, and I am non-responsive.

I long ago learned that work is work, no matter what you look like, and the arrogant dudes bleed just like the humble guys do.  I was hungry when people thought I knew nothing, and I’m even hungrier now that people think I have something to teach them.  BIG said it above, my hunger is unexplainable.


Shoulders, some chest

During this workout, I was also running around spotting a coworker and checking his form on his own exercises, so I couldn’t tightly control my rest periods.  no biggie.  He is getting strong!!

Superset Standing Overhead Press & Over & Backs w Heavy Resistance Band  (rest varied)

55 x 5 / O&B x 8
65 x 5 / 8
80 x 5 / 8
100 x 5 / 8
115 x 3 / 8
130 x 6 / 8

notes:  Happy at the AMRAP set!  PR!  Best I have ever done.  The gym is small and resources are limited, and my coworker was doing bench press (Monday chest day!  haha) so I had to use the cambered bar for my OHPs, and also had to clean it from the floor to starting position.  I was worried this would gas me for the set, but I did exceedingly well 🙂  I will assume the cambered bar was 25 pounds!

Superset Minor Chest Dips & Incline Rear Delt DB Flys (rest varies)

12 / 15s x 20

12 / 15s x 20

12 / 15s x 20

12 / 15s x 20

notes:  supersetting with chest work allows me to flex my pecs during the flys to squeeze a few extra reps out!

 

Superset Hex Press & Pull-Aparts w Resistance Band (rest varies, for pull-aparts you bring hands away with straight arms to form a T, then flex your rear delts and hold for 1 second, keep constant tension)

50s x 10 / 12

50s x 10 / 12

50s x 10 / 12

50s x 10 / 12

notes:  Hex Presses mean you mash the dumbbells together (length to length, not end against end).  Also something I call a closegrip DB press.  50s were easy on the pressing work, but the dumbbells were circular disc type weights, so keeping them steady and controlled as I mashed them together was most of the work.  If they were straight edge polyhedron kind of ends it would be easier, oh well.  Resistance band work feels great on my shoulders!  taxing but good!

 

Superset 6 Ways & Over & Backs w Band (rest varies)

10s x 10 / 20

10s x 10 / 20

10s x 10 / 20

notes:  First time doing the 6 Way exercise!  I tried 15s…. NOPE!  My rotator cuffs told me stop after 1 rep.  10 pound DBs felt much better.  Lots of light weight used in this workout, and it still did the job quite well!

 

Cycle 1 Week 2 Shoulders

I was SO exhausted today. I suffered from killer insomnia last night, pills, powders, nothing worked. I prob got 3 hours tops. I was so tired today I was sweating for no reason. Like when I get overtired I can’t cool down and end up overheating all day. Work kinda sucked, I was dragging ass.

I talked it over with my trainer, and she got my confidence up, so I put my big boy pants on, and showed up after work to push some iron on an empty tank.

will go to bed early and try to catch up on sleep

Shoulders

pre-workout cardio 8 min elliptical

Superset Standing OVerhead Press and Over & Backs w/ Resistance Band (60-120s rest)

55 x 5 / O&B x 8
65 x 5 / 8
80 x 5 / 8
95 x 3 / 8
110 x 3 / 8
120 x 5 / 8

IMG_4252

notes: I did not bad, afaic. No PRs, but I hit my goal reps and then some.

I wanted a second shot at the cage presses I was denied last Thursday, so we decided to throw some of those in.

Cage Press (45 sec rest, with trap squeeze at top)

45 x 5
65 x 5
75 x 5
95 x 5
95 x 5

IMG_4255

notes: They sure make a lot of noise, but were fun! Good trap squeeze.

Rear Delt Incline Fly Destroyer Set (one set only)

15s x 20 full ROM then 25s x 30 hang & swings

IMG_4264

notes: Argh! these murder! Trainer said she could see some size in my shoulders though!

Superset Spider Crawls and Over & Backs (45 sec rest)

45 sec / 8
45 sec / 8
45 sec / 8
45 sec / 8

Superset Minor Chest Dip and Over & Backs

12/8
12/8
12/8
12/8

We fit in a lot in just an hour! Would have chalked this up as a good session even if I was 100%!

post-workout cardio 15 min elliptical