Tag Archive: shoulders


27 Jan 2017

afternoon office workout. to switch it up a bit, I didn’t bring out the sleeves and wraps, and kept it totally raw

warmup: slow neg side raises, Cuban presses, shrugs

Closegrip Bench Press (medium rests)

bar x some
135 x 5
185 x 3
225 x 5
225 x 5
225 x 4
225 x 3
185 x 8

notes: the elbow sleeves help a lot apparently lol. so I dropped the weight and did a backoff set

Flat DB Bench (medium rests, hammer grip)

40s x 10
60s x 5
85s x 10
85s x 10
85s x 8

Smith Machine Seated OHP (short rests)

warmup with bar
bar+90 x 10
+90 x 9
+90 x 6
+70 x 10
+70 x 10

notes: kept the rests short so the shoulders would stay burning the whole time. another backoff set. I felt kinda weak today overall, so I decided to keep the assistance light and high rep

Free Cable Widegrip Pulldowns (very short rests)

7 plates x 15
8p x 15
9p x 15
10p x 15
11p x 15

Seated DB Hammer Curls (medium rests)

45s x 10
45s x 9
45s x 8
45s x 7

notes: never do these seated. felt much harder. had to stop each set when I started involuntarily shrugging them. I guess that was the fatigue point lol

21 Jan 2017

Saturday morning fun.

Deadlifts (traded sets with 2 other people, sock feet)

135 x 3 with lots of pauses (warmup)
225 x 3 with lots of pauses (warmup)
275 x 1
315 x 1
405 x 1
455 x 1
505 x FAIL

notes: ok, I decided to go for it. I have been so crap at going to the gym that I shouldn’t be surprised I couldn’t hit a PR. So, I broke off the ground, but it hovered underneath my knees, then back down. Maybe more below the knee pause DLs in my future.

I decided to move on, I did not have a lot of time in the gym this morning.

SSB Squats (Romaleos, knee sleeves, 2 min rests)

70 x 3
160 x 3
250 x 2
300 x 3
300 x 3
300 x 3
300 x 2
300 x 2

notes: I should have done more, but the reps were slow and I was starting to slouch, so meh

DB Flat Press (short rests, hammer grip)

40s x 10
65s x 5
85s x 10

notes: I was going to do more, but I was short on time, so I had to move on

Viking Press (very short rests, traded sets back and forth with another)

100 x 15
100 x 12
100 x 13

miscellaneous Strongman shenanigans

me and some of the other people in the gym held a sledgehammer at the far end of the handle (not by the hammer end), outstretched our arm out in front of us, and tried to turn our wrist in and out. as for me, for both arms, I could rotate it SLOWLYYYY to the outside and barely bring it back up, but when I rotated my wrist to the inside… nope, the hammer dropped.

then we goofed around with the Rolling Thunder a bit, but I mostly just taught it to others.

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

5 Dec 2016

Snowstorm today. I ended up doing my workout at the office instead of at the strongman gym, just to cut down on my time on the road. Saved my sanity a bit.

warmup: slow neg side raises, Cuban presses, shrugs

OH WAIT!! NVM saving my sanity, the nice quiet peaceful empty office gym was filled with fools this afternoon! Someone plugged in their ipod and cranked up the Top 40. Its like listening to the radio… except you paid for all this garbage music YYYEEAAAHHHHHH!!! Then people hopped on the cardio machines and did it at 40%, never once being out of breath so that they could carry on a full conversation with their neighbour cardiofool the entire time! As I sat there looking at this, one guy ran over to the pullup bar, tried to do a kipping pullup (he wasn’t exhausted and forced to kip, he just wanted to look pro)… instantly kicked a bunch of equipment off a nearby rack YYEEEAAHHHHH!!!

Just screaming ninnys. Remember the scene in Stripes when they ran through the obstacle course??

So… I focused on my own stuff.

Bench Press (medium rests)

bar x a few
135 x 2
185 x 2
225 x 1
*elbow sleeves on*
245 x 2
250 x 1
255 x 1
215 x 11

notes: forgot my wrist wraps! bah. oh well, it went ok even with my limp wrists.

Dual Cable Wide Pulldowns (90 sec rests)

10 plates x 15
11p x 15
12p x 15
12p x 15

Seated Smith OHP (medium rests)

bar+90 x 12
bar+90 x 12
bar+90 x 12
bar+90 x 10

notes: I know you all love my Smith Machine 😛

Superset: Strict DB Side Raises and Full DB Front Raises and Band Pullaparts (medium rests)

15s x 10 / 15s x 10 / 15 pullaparts
15s x 10 / 15s x 10 / 10 pullaparts
15s x 10 / 15s x 8 / 15 pullaparts

notes: shoulders were dying after this

29 Nov 2016

I did a mid-afternoon office workout, so I improvised exercises as necessary.

I also kinda felt like volume, like that would be fun. Technically, I am at the point in my Cube run where I should be peaking and cutting down on number of exercises, but meh, at this point if I think extra assistance will be fun… I’m gonna do extra assistance

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (90 sec rests)

150 x 8
175 x 5
*wraps, sleeves*
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
*increase rest to 2 mins*
175 x 17
175 x 13

Closegrip Bench (2 min rests, wraps, sleeves)

205 x 5
205 x 7
205 x 5

notes: closegrip felt a bit off today. I got worried my shoulder was not in the right groove, so I moved to the Smith for a bit

Smith Machine Incline Press (2 min rests, no wraps, no sleeves, shallow incline)

bar+90 x 12
bar+110 x 10
bar+140 x 8
bar+160 x 4

Smith Machine Seated OHP (2 min rests)

bar+90 x 10
bar+90 x 10
bar+90 x 10
bar+90 x 10

DB Flat Fly (30 sec rests, pronated grip, slow negs, pause at bottom)

20s x 10
20s x 10
20s x 10
20s x 10

notes: I just wanted lots of stretch, slow reps, pauses, short rests. It feels more comfortable holding them with the pronated grip, it makes it easier to do them with arms almost straight, so higher quality strict reps.

Smith Machine JM Press (60 sec rests)

bar x 12
bar+60 x 12
bar+70 x 10
bar+80 x 8
bar+90 x 6
bar+100 x 5

Dual Cable Widegrip Pulldowns (60 sec rests)

7 plates x 25
7 plates x 25
7 plates x 25
7 plates x 25

notes: I just pumped the reps out. I knew my back was so sore from yesterday that I don’t need to worry about hard contractions, just crank out the reps and the soreness will kick in lol. The pump was strong!

25 Nov 2016

Still feel a bit off this week. Back is a little sore, so I am still cutting the extra back work out, and saving up for Deadlift day. I also feel like I have tender muscles right under the bottom of my ribs. So I went for a light bench day today just to stay active.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (2 min rests)

bar x many
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 10

notes: I definitely felt off. Maybe it was too soon to bench again.

Flat DB Press (sleeves, no wraps, 2 min rests, hammergrip)

90s x 9
90s x 8
95s x 5
95s x 4

notes: I also wasn’t sipping on intra carbs, so my energy was fading a bit lol

Incline DB Press (45 degree incline, sleeves, no wraps, 2 min rests)

50s x 12
60s x 10
70s x 8

Smith Machine Seated OHP (no wraps, no sleeves, 2 min rests)

bar x 10
90+bar x 2
140+bar x 2
160+bar x 2

JM Press (smith machine, 60 sec rests)

bar x 15
50+bar x 15
50+bar x 15
50+bar x 15
50+bar x 15

23 Nov 2016

So yeah, Tuesday I was wrecked, to the point I was fighting off a bug. so I took a night to rest, and came back to it tonight.

warmup: slow neg side raises, Cuban presses, shrugs, then some light Viking Presses

Log Press (clean every rep, 2-3 min rests, no sleeves or wraps)

110 x 3
155 x 4
155 x 4
155 x 4

notes: I probably could have pushed more volume with some wraps and sleeves, but this was some quick rep work to get back into the swing of things with log again (I felt out of practice), and might hit some heavy reps this weekend

Bench Press (medium rests)

bar x soooooo many
135 x 5
185 x 3
*wraps and sleeves on*
230 x 5
230 x 5
230 x 5

Closegrip Bench (medium rest, wraps, sleeves)

245 x 2
245 x 2

Spoto Bench (medium rests, wraps, sleeves)

215 x 5
215 x 5

At this point I was scheduled to do some heavy DB rows, but I decided I want to hit some heavy deads tomorrow, so I cut out the rows and saved up my grip and low back for tomorrow. (So I better make time for that workout!)

Superset: Strict DB Side Raises & DB Full Front Raises & Cable Face Pulls & Hyperextensions (2 min rests)

12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts

notes: instead of the usual front raises to eye level, I raised them up over my head and squeezed my rear delts a bit. It all helps keep the cobwebs out of my shoulder joints, and keep the socket lubed and happy.

9 Nov 2016

Light session at the strongman gym tonight, all alone. Trying to get back into the flow of things.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (short rests, no wraps, no sleeves)

bar x landslide
135 x 3
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2

Closegrip Bench (medium rest, no wraps no sleeves)

205 x 5
205 x 5

Spoto Bench (medium rests, no wraps no sleeves)

175 x 6
175 x 6
175 x 6

Log Clean & Press (clean each rep, no wraps, no sleeves)

110 x 1
*move to EMOM*
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

notes: EMOM! Cardio, FK YEAH!! Cleaning and pressing a log over and over again left me gasping for breath after set 6, lol. Legit HIIT haha

Kroc Row

110 x 20/20

notes: just one allout set of heavyass DB rows. 20 reps is not very much for a Kroc set, but this was fkin heavy by rep 20 LOL

Superset: Strict DB side Raises & DB Front Raises & Cable Face Pulls & Hyperextensions (short rests)

12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15

notes: just throw all my assistance together and call it cardio

Then postworkout I ate lambchops and rice and fresh bread. Fk yeah

29 Oct 2016

Back from vacation!

Fighting off an eye infection, but I wanted to go to the gym. If I felt my eye oozing, I would leave, since I don’t want to give it to other people.

Also, it was Halloween themed day at the strongman gym, so I put on my Unicorn mask Bonus: Halloween candy as intraworkout!

warmup: stretched out low back

Unicorn Deadlifts (very short rests, sock feet, mask on)

135 x 2
185 x 2
225 x 2
275 x 2
*rests shortened to alternating doubles with partner, prob 30 seconds or less*
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
*longer rest then another 335 x 1*

notes: cardio! Instead of 30 second rest periods, I just jumped back and forth with another guy. I also did these with the mask on. I pretended it was a high altitude mask because it was hard to breathe! Plus it made me sweat like crazy. After 6 low rest doubles, I did another single so I could get a photo op with my unicorn mask on

My foot is still too swollen to be comfy in a shoe, so I did these in wool socks.

Axle 5 inch Block Pulls (long rest, sock feet, straps, extra thick axle)

360 x 5
360 x 5

Snatch Grip Deadlifts (short rests, sock feet)

205 x 6
205 x 6
225 x 6

notes: everyone was deadlifting today! So I worked in with another person, and just used their weight. Maybe too light but it helped me focus on form.

Chest Supported T-Bar Rows (short rests, alternating grip)

110 x 10 Elbows high
110 x 10 Elbows mid height
110 x 10 Elbows low

notes: I wanted to do pulldowns, but it was taken, so I did these instead.

Unicorn Frame Shrugs (medium rest, mask on)

280 x 10
280 x 10
280 x 10

Unicorn Viking Press (very short rests, mask on)

100 x 15
100 x 17
100 x 14

notes: My foot didn’t feel solid enough to do a moving event like the Farmers Walk. Plus I wasn’t wearing shoes. So I chose to do some burnout OHPs with the Viking Press. Plus mask

At this point, I was done what I came to do, but my workout buddy wasn’t done his workout, so I occupied myself with random crap.

DB Hammer Curls (short rests)

30s x 15
30s x 15
30s x 15

Hyperextensions (short rests)

16, 16, 16

Face Pulls (minimal rest)

15 x 100 reps, as many sets as it took (about 4)

Happy that my eye held up! A fun first session back after travelling.

 

23 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x plethora
135 x 2
185 x 2
*wraps, sleeves*
235 x 2
255 x 2
280 x 1, 1 assisted

notes: I psyched myself out on the 280. I thought my spotter had touched the first rep but he hadn’t, so when he pushed me to do a second rep, I kind of gave up during the grind. 280 is a new heavy weight for me, but I don’t really count it as a PR because I think the 215 for 11 a few days ago was a better lift. Still, baby steps to 3 plates. #soon

I also ditched the sleeves for the rest of the workout. They have been bruising up my arms lately.

Closegrip Bench (long rest, wraps yes, sleeves no)

245 x 2
245 x 2

Spoto Press (medium rest, wraps)

215 x 5
215 x 5

Widegrip Pulldowns (2 min rests)

180 x 12
180 x 15
180 x 12
180 x 9

Superset: Strict Side Raises & Front Raises (90 sec rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

Viking Press (30 sec rests)

100 x 15
100 x 12
100 x 9

notes: instead of inverted rows I thought more shoulder work would be a fun finisher