Tag Archive: seated DB press


June 17, 2015

I tried ZMA for the first time again in years. By mistake. And it destroyed my sleep again. I was able to make it to work on Tuesday, but I couldn’t workout, much less function like a human being. Pushed my workout to Wednesday (pun!).

warmup: superset DB swings and resistance band over & backs. 3 rounds, 30 sec rests.

Push Press (2 min rests)

bar x 5 strict reps
95 x 3 strict reps
*elbow sleeves, wrist wraps on*
135 x 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

notes: I started to take it for granted and on the last set tried to do strict presses. That wasn’t happening (well, I did 1 rep but it was not so smooth), so I once again reharnessed the power of the leg drive.

Seated DB Press (90 sec rests)

20s x 8
40s x 5
*sleeves and wraps on*
50s x 12
55s x 10
60s x 8
65s x 6
70s x 4

notes: After last week, I was psyched to do these. Ended up getting the hang of the clean (pun!), and repped out my sets as planned. Progress!

Z Press (folded up yoga mat under my butt, rest from MIN to 60 sec)

bar x 5 (change weights and go again, min rest)
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5 (rest went up to 60 sec)
105 x 5
115 x 5
125 x 5
135 x 3

notes: I upped the rest and ended up making some progress! Finally hit full plates on these.

Hammer Curls (60 sec rests)

30s x 12
30s x 12
30s x 12

Strict Cable Side Raises (leaning raises, 30 sec rests)

2 plates x 10/10
2 plates x 10/10
2 plates x 10/10

notes: Kept the weights low and the rests short and the arms straight.

postworkout: 15 min elliptical

maybe the day off did me good, but I made some progress and had a good workout overall.

June 9, 2015

Shoulders, back, traps and forearms and biceps still rekt from the massage, but I still needed to put in work today.

warmup: superset DB swings and resistance band over & backs. 3 rounds, 30 sec rests.

Push Press (2 min rests)

bar x 5 strict reps
95 x 3 strict reps
*elbow sleeves, wrist wraps on*
135 x 1
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 5

notes: prob set my weight too low on this one, felt EZ, so I repped out the last set a little bit.

Seated DB Press (2 min rests)

20s x 8
40s x 5
*sleeves and wraps on*
55s x 12
60s x 8
65s x 6
65s x FAIL

notes: I almost never do these, because I suck at cleaning them up to my shoulders from seated. I tried to do a second set with the 65s, and I was just burning so much energy bringing them up that I said fukk it and moved on. I have seen the videos, I am aware of they technique they suggest, but it just hurts when I do it, and I avoid trying to tax my shoulders and end up pulling something in my back in the process. Like I said, I suck at it.

Z Press (folded up yoga mat under my butt, minimal rest)

bar x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 3

notes: I wanted to make up for the DB Press, so on the Z Press I started light and kept the rests low and climbed up. So I would do the reps, change the plates, sit back down and do the next set.

Hammer Curls (60 sec rests)

30s x 12
30s x 12
30s x 12

Cable Side Raises (leaning raises, 60 sec rests)

1 plate x 10/10
2 plates x 10/10
3 plates x 10/10

notes: Leaning means I held the machine and leaned away from it, increase my ROM at the top a bit. This is my first time using this particular cable machine at this specific gym, and the plates SAY 20 pounds each, but there is no fukkin way I am straight arm side raising 60 pounds with my bum shoulders. So the plates lie. So I will just count the number of plates I stacked.

postworkout: 15 min stairmaster