Tag Archive: side raise


15 July 2016

late afternoon office workout

warmup!!! bench pressed the empty bar infinite times, then slow neg side raises, Cuban presses, one arm shrugs

Bench Press (90 sec rests)

95 x 3
135 x 3
*wrist wraps on*
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

notes: decided to try without elbow sleeves. felt pretty good actually! hooray! bye bye tendinitis

2 Arm DB Rows (2 min rests, facedown on an incline bench, keep elbows high)

45s x 10
45s x 10
45s x 10
45s x 10

Superset: Strict DB side Raises & DB Skullcrushers & DB Curls (2 min rests)

20s x 12 / 30s x 12 / 30s x 12
20s x 12 / 30s x 12 / 30s x 12
20s x 12 / 30s x 12 / 30s x 10

notes: are my biceps getting weaker?? so odd.

post: 15 min LISS

Mar 13, 2015

Only had an hour with the trainer, so had to make it count.

Cleans

I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

30 lb x 8 per arm
45 lb x 8/8
50 x 8/8
50 x 8/8

notes: she was happier with my form near the end. not great, but better.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

20 x 10/10/10
20 x 10/10/10
20 x 10/10/10

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical

Cut Day 20

Had to take a little break while I got my sleep game right!  But I stayed on my diet, so I can climb right back on the exercise train with no issues.

had some decent sleeps over night, but also some huge naps during the past few days that have made all the difference! Finally starting to feel balanced again

I am not taking Xmas off work, but the office will be so quiet, that I consider it sort of a “work deload”. Lightweight baby. Answer emails when I feel like it, work out when I feel like it, have naps when I feel like it. Slow time is in effect all next week.

Last day with the trainer for a little while – she takes off for Xmas vacation… and I remain in the weight pit grinding it out on my own for a bit

Flat DB Press (5 second negatives)

45s x 10
55s x 10
55s x 10
55s x 10

Decline Cable Fly

50 x 12
70 x 12
70 x 12

pushups

3 sets of 15

Standing DB Press (5 second negatives)

25s x 10
30s x 10
30s x 10

notes: these are finally starting to feel good, like I got the form down on the slow neg, so the weight can start slowly going up.

Cable Side Raise/Front Raise (do side reps then the front reps, per arm)

20 x 10/10
20 x 10/10

Superset – Rope Pushdowns & DB Skullcrushers (spread rope at the bottom; the skullcrushers my triceps were being restrained again)

90 x 15 / 20s x 12
90 x 15 / 20s x 12
90 x 15 / 20s x 12

After that, I had to take off for some Friday night Xmas chit, no cardio in the cards. compound lifts are lined up for tomorrow, gonna be fun!

Cut Day 6

Another day, another Xmas party. Its also a high-carb day… so… lunch consisted of 3 sliders, pork sausage in a bun with sauerkraut, and fries. LOL, not much of a diet meal

No circuits today! Push session.

Took some measurements and pics for 5 min. 275! Eek! I could feel I was getting fluffy. I guess it could have been worse, but it was def time to cut. About 28% BF.

warmup: rowing machine for 5 min

Flat DB Press (5 second negatives)

45s x 8
45s x 10
50s x 10
50s x 10

notes: haven’t done slow negatives in a while! Felt good once I found the way to make it comfortable on my shoulder on the eccentric.

Decline Cable Fly

3 plates x 15
3 plates x 20
3 plates x 20

Standing DB Press (5 second negatives)

25s x 8
25s x 10
25s x 8

notes: these didn’t feel so cool on my shoulder. I can do way more than this with the BB, so I just need to get used to it, slow negs or not.

Cable Side Raise / Front Raise

2 plates x 10 side, 10 front, per arm
2p x 10/10
2p x 10/10

Superset – DB Skulls and Hammergrip Cable Extensions

20s x 12 / 3 plates x 10 (per arm)
25s x 12 / 4p x 10
25s x 12 / 4p x 10

Ran out of time and had to end it there, so I did some cardio on my own.

post-workout 15 min LISS

The cut has just begun! Saturday I rest and then Sunday its back to the compound lifts.

 

I heart you supps, never stop being you ūüôā

 

had to cut the workout short tonight.

 

Giant Set:  DB Press & Cable Fly & TRX pushups

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

 

Giant Set:  OHP & Side Raise & Arnold presses

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

 

30 min of elliptical!

Hi!¬† Sorry for the delay in putting my workout up.¬† these things can’t be avoided sometimes.

 

My routine has been changed up, in an effort to refocus on weight loss.  Too late to shred for summer, but goddamn it, I can be shredded for Halloween, ROFL!  5/3/1 goes back in the closet for now, just a little while!

 

May 26:  Chest & Shoulders

(about 60 sec rest b/w sets)

Giant Set:  Flat DB Press & Cable Fly & Incline TRX Pushups

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 25

80s x 6 / 50 x 12 / 20

notes:  I was sucking wind, this workout was already tough!

Giant Set:  Standing OHP & Strict DB Side Raise & seated Arnold presses

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

95 x 6 / 12s x 12 / 12s x 25

notes:  coolness went out the window, I was just trying to get through this

Giant Set:¬† unilateral flat DB press & unilateral RD cable fly & Upright Row (we tried a Cuban Press, but my rotators weren’t havin it)

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

40s x 12/12   20 x 12/12   60 x 15

 

was going to do cardio, but I went for a massage instead!  massage focused on calves, forearms, some shoulder and back.  my Right side is tight across the board, and I am being warned my back needs some extra TLC sometime soon.

 

Quite the opposite of TLC, May 27 was Back Day!

Right after work, headed to a backup office gym.  I thought it would be empty, sadly it was not, and juggling circuits got a little awkward.

(rest time between sets varied 20-60 sec, depending on waiting for someone)

Giant set:  Bent Over DB Row & Closegrip Pulldown & Straight Arm Pushdown

100s x 6/6     120 x 12     20 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

100s x 6/6     130 x 12     30 x 25

notes:  cable work got tough, but I grinded it out!

Giant Set:  Assisted Hammergrip Pullups & Widegrip Cable Row (hammergrip, elbows high) & Reverse Pec Deck (free handles)

6     100 x 12     50 x 25

6     110 x 12     40 x 25

6     120 x 12     40 x 25

6     130 x 12     40 x 25

6     140 x 12     40 x 25

notes:  pec deck was a little stiff at the start, but I got the hang of it.  hittin them rhomboids!  I could feel the work the RMT did the day before, left rhomboid was poppin and snappin!

 

post workout:¬† 30 min elliptical, incline, resistance, music ūüôā

 

 

Just keep working and grinding!  Keep at it dude.

Cycle 2 Week 2 Chest

 

 

Bench Press and Assistance

Superset Bench Press and Over & Backs or mid row machine  (60s rest)

75 x 5 / O&Bs x 8

90 x 5 / OB8

110 x 5 / OB8

130 x 3 / Row 140 x 5

150 x 3 / 140 x 5

165 x 10 / 140 x 5

notes:  Gym was SUPER busy!  Had to wait 5 min for a Bench, but I was patient.

 

Machine Chest Press (45s rest)

150 x 8

160 x 8

170 x 8

180 x 7

notes:  feeling good, tossed in an extra set

 

Smith Machine Incline Press  (45s rest, constant tension reps)

2 plates x 6

2 plates x 8

2 plates x 8

2 plates and 2 dimes x 8

notes:  reps went up, tossed in an extra set

 

Twist Press  (30s rest)

50s x 10

50s x 10

55s x 10

55s x 7

notes:  My old friend is back, the twist press!  Dropped the rest down, tossed in another set.

 

Behind the Back Side Cable Raise (no rest, back and forth arm to arm)

15 x 12/12

20 x 12/12

20 x 12/12

Face Pulls (45s rest)

30 x 30

40 x 30

50 x 30

notes:  Brought the reps WAY up, and dropped the weight.  Felt good!

Cage Press (45s rest, explosive reps)

95 x 5

95 x 5

95 x 5

95 x 5

notes:  had to wait 5 min for it, but finally, a decent powercage!  Did real cage presses, and threw in some overhead shrugs at the end of every set just for fun, finish the traps off.

post-workout ‚Äst15 min cardio

Transition back into morning workouts complete!  I just needed one Noontime workout so I had ample time to recover.

Was in the gym by 6:20, rockin

Superset Standing Military Press and Rotator Cuff Work w DB (45 sec rest)

95 x 12 / 15 lb DB taken through Rotator Cuff ROM 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO
95 x 8 / ROTO

notes:¬† I stopped when my back was arching and I couldn’t push it up smoothly without stopping any more.¬† Sometimes my trainer makes me transition to a push press, but I wanted this strict, so I called it.

Seated DB Power Cleans (30 sec rests)

15s x 15
15s x 15
15s x 15

notes:¬† Don’t need to go heavy, just keep your elbows up!¬† Needed a few pauses in the last set, so I think the weight is good for now.

DB Twist Press (60 sec rest)

50s x 10
55s x 10
60s x 10
65s x 5
60s x 6
55s x 7
50s x 10

notes:  Work my way up, then back down, supinating the wrists.

Leaning Cable Side Raises (0 rest, back and forth arm to arm)

20 x 15/15
20 x 15/15
20 x 12/12

notes:¬† stopped when I couldn’t keep good form, forearm was drifting up.¬† All the while rockin out in the mirror to what was playing on the gym speakers:¬† Jody Watley – Lookin For a New Love (woohoo, 80s!)

Rear Delt Cable Fly (30 sec rest)

55 x 15
55 x 15
55 x 15

notes:¬† these were tough!¬† I could tell this wasn’t really a PR day for me.

DB Shrugs (30 sec rest)

90s x 15
95s x 12
100s x 10

notes:  pulling up and back, a few long holds in there, shortened the rests down, feeling good.

post-workout 25 min elliptical

Then off to work!  Drenched in sweat by the end, intensity was really there, focus, all that.  Feeling dialed in.

I love it when ppl talk about ppl talking too much in the gym.  While the chatters chat, I just did a set.  While the complainers commiserate, woops that was me just did another set.  No offence, social commentators, but shut up and work.

 

Day 25:  High Carb Day / Shoulders, Chest

Another evening workout, will hopefully get back on the morning gains train by the weekend.  It feels like I am over the worst of the illness.

Superset Standing Military Press and DB Rotator Cuff ROM (45 sec rest)

95 x 12 / 15 lb DB taken through range of motion 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO
95 x 10+2 (had to rack it for a few seconds and regroup) / ROTO

notes:  I paused on the last set when I felt I was arching my back too much, regrouped and fixed my form.  Bar down past chin, but not until touching chest, shoulder not feeling up to that.  I wanted to do Face Pulls, but the gym was crowded, so did the DB work instead.

Seated DB Power Cleans (45 sec rest)

15s x 15
15s x 15
15s x 12

notes:  whew!  rotator cuffs tired!  the earlier DB supersets must have worked.

DB Twist Press (60 sec rest)

45s x 10
50s x 10
55s x 10
60s x 10
65s x 6

notes:  I was going to pyramid back down, but it was getting late so I moved on.

Machine Side Raises (45 sec rest)

50 x 15
60 x 15
70 x 12

notes:  Felt some major weakness in my left shoulder, so I accepted it and moved on.

Rear Delt Cable Flys (30 sec rest)

77 x 15
55 x 15
33 x 15

notes:¬† Pyramided my way down, first set was slow and strong and heavy (actually felt heavy as chit, that wasn’t hard to do slowly), second and third sets were explosive with controlled negatives.

DB Shrugs (45 sec rest)

85s x 15
90s x 12
95s x 10
100s x 10

notes:  Always focus and pulling up and BACK.  Mixing in regular reps with reps where I hold at the top for a few seconds, depending on how I feel.

I was going to do cardio, but by now it was 8:30 pm, and I wanted to wind down for the night (just like last night, LOL).

Day 2 back in the gym went well, despite my shoulder not feeling totally ready to rock.

Had a serious chip on my shoulder this morning, so I headed down to the gym.  Get it??!  Chip on my shoulder?!?  BAHAHAHAHAHA

Seated Military Press (Smith)

warmup:  bar only Р5 full ROM, 5 top half ROM, 5 bottom half ROM, 5 full ROM

(one continuous set, pausing only to adjust the stack of dime plates) – bar +30 x 10, +50 x 10, +70 x 10, +90 x 10, +70 x 10, +50 x 10, +30 x 10, +10 x 10 SLOW REPS

notes: Does that make sense?¬† Warmup set, then I set up a stack of 4 dime plates a side and a nickel plate a side (figured it would save time).¬† I don’t know how much the Smith bar weighs, who cares.¬† One continuous set, only pausing to add or remove plates.¬† On the last set I had a nickel on each side and I had to do them SLOW (5 sec neg and 5 sec pos).¬† The neg was ok, but the 5 second positive was MURDER by that point.¬† I actually had to take two pauses… after 4 reps I needed a second to catch my breath, then 3 more reps, another 2 sec pause, then the last 3 reps.

When I was writing all this down after, I realized I did too many sets, oops!  I was only supposed to do 6 sets, I did EIGHT.  Oh well, I guess that makes up for having to get up and flip the plates myself (would have been harder if I had someone to change them while I stayed in position.)

Behind the Neck Press (Smith) (45 sec rest)

bar + 30 x 15
bar + 30 x 15
bar + 50 x 15
bar + 50 x 15

notes: Stayed on the Smith because it is easy to control the depth if things go sour.  I have shtty rotator cuffs, so the ability to pull out quick was a must.  Started light, I learned my lesson on this QBM chit!  After Set 2, realized I could go heavier, so added weight.  Never went below the base of my skull, which I think is how low you are supposed to go.  Also added a set, this time on purpose so I could get more work done once I had my appropriate weight.

Superset Strict DB Side Raise Dropset and DB Front Raise (45 sec rest)

20s x 10 DROP 15s x 10 DROP 10s x 10 / 15s x 10
20s x 10 DROP 15s x 10 DROP 10s x 10 / 15s x 10
20s x 10 DROP 15s x 10 DROP 10s x 10 / 15s x 10

notes: Weight was just right for strict raises – keep arms completely straight, focus on tipping the pitcher of water out, get the pinkys high.¬† Keep arms from touching sides or swinging in front of you – by the last superset I couldn’t keep them from dropping down in front of me, but that’s ok, it was the end.¬† Could go a bit heavier on the front raises, but I didn’t know how dead I would be by then, so it was still a close guess.

Superset Closegrip Upright Row and Bent Over Superman Row (45 sec rest)

70 x 10 / 40 x 10
70 x 10 / 40 x 10
70 x 10 / 40 x 10

notes: Went a little too light on the upright rows, but I had never done superman Rows before, and wanted to save some gas in the tank for those.  Sadly, the Superman rows were hard, even at 40!  Need to get in a little practice on those bad boys.

Superset Behind the Back DB Shrugs and Bent Over DB Rev Flys (45 sec rest)

70s x 20 / 15s x 10
70s x 16 / 15s x 10
70s x 20 / 15s x 10

notes: I had never done behind the back DB shrugs, so I lowered the weight a bit.  I also have notoriously bad form on rear delt DB flys, so I kept it light to keep good form.  (I usually would rather do cable flys).  The Shrugs were AWKWARD.  I only got 16 reps in the second set because it just felt so awkward I had to put it down.  My butt is big, and the DBs are big, and everything kept fighting for space and twisting my wrists around.  Next time I do BB shrugs BTB, Fkk DBs.

Cardio – 25 min elliptical

Not bad!  I was humble with the weight, and it paid off pretty well!  Could maybe have gone a bit heavier, but I did some extra sets to work it out.  I am most thankful my shoulders held up endurance-wise, but to be honest, that is how I have been training them for the past few months anyways, lots of lightweight giant sets over heavy sets.  No bodyweight OHP for me, ROFL!