Tag Archive: skullcrushers


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

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6 July 2016

Anyhoo, did my workout at the office for the sake of convenience.

warmup: woops! forgot

Bench Press (traded sets back and forth with another coworker, but as short as possible)

bar x lots
95 x 3
135 x 3
165 x 5
165 x 5 ….. at this point my coworker tapped out and ran away, so I kept my rests down to 75 seconds
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

2 Arm DB Rows (facedown on incline bench, 75 sec rests)

40s x 12
40s x 12
40s x 12
40s x 12

Superset: Strict Side Raises & DB Skullcrushers & DB Curls (90 sec rests)

10s x 15 / 25s x 15 / 35s x 15
10s x 15 / 25s x 15 / 35s x 11
15s x 15 / 25s x 15 / 30s x 12

notes: my biceps were fading, not sure if they themselves were tired, or my entire tank of energy was running out, so whatever

post: no cardio, went back to work

22 June 2016

Late afternoon office workout.

warmup: nada

Bench Press (short rests)

120 x 5
145 x 2
170 x 2
*elbow sleeves on*
180 x 17

notes: forgot my wrist wraps. light easy stuff, so I repped out the last set

One Arm DB Rows (90 sec rests)

100 x 8/8
100 x 8/8
100 x 8/8
100 x 8/8

Superset: Strict DB Side Raises & DB Skullcrushers & Curls (90 sec rests)

20s x 10 / 30s x 10 / 40s x 10
20s x 10 / 30s x 10 / 40s x 10
20s x 10 / 30s x 10 / 40s x 10

post: 15 min LISS

15 June 2016

Late afternoon office workout.

warmup: forgot! Actually, the office gym was going to be closing in 40 min, so I had to rush through the workout, no time for much else. Like warmup. or cardio

Bench Press (90 sec rests)

95 x 3
135 x 2
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

Two Handed DB rows (90 sec rests, facedown on incline bench, elbows high)

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

Superset: Strict DB Side Raises & DB Skullcrushers & DB Curls (90 sec rests)

15s x 12 / 25s x 12 / 35s x 12
15s x 12 / 25s x 12 / 35s x 12
15s x 12 / 25s x 12 / 35s x 12

10 June 2016

oh hey! hellooooooo first day back in the gym after a few days doing jack-all *shakes head*

Noontime office workout. More low rest light weight. Another upperbody day, but its all this particular office gym can accommodate.

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

Bench Press (60 sec rests, no need for sleeves or wraps)

95 x 3
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

notes: goal was to work on my setup and my form. I wondered if I would get gassed with the short rests, but not really. Too light for that. Actually, my back has been sore for the past few days after the massage, and I was really feeling it in my back as I squeezed the lats for the bench press. So it made my back sore, lol

One Arm DB Rows (90 sec rests)

75 x 12/side
75 x 12/side
75 x 12/side
75 x 12/side

notes: to make it harder, I really focused on making the row like an arc. definitely harder.

Superset: Strict DB side Raises & DB Skullcrushers & DB Curls (90 sec rests)

10s x 15 / 20s x 15 / 30s x 15
10s x 15 / 20s x 15 / 30s x 15
10s x 15 / 20s x 15 / 30s x 15

notes: always twist as I curl. love the twist.

post: 20 min LISS

Yes, I am painfully aware I have been neglecting my lower body lately It is front and centre my plan for the weekend.

 

31 May 2016

Still recovering from my broken bum… light upper body tonight

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

Log Press (clean once)

80 x 5
110 x 5
150 x 5

Incline Closegrip Press

95 x 5
135 x 3
*wraps, sleeves*
185 x 1
195 x 1
200 x 1
210 x 1

Superset: DB Front Raises & DB Skullcrushers

22.5s x 8 / 30s x 8
22.5s x 8 / 30s x 8

notes: that was it! light and sad. but I was able to walk and sit without pain today, and that was a very good thing.

9 May 2016

for this week, hit it hard a bit, and bring down the assistance a bit.

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

Log Press

80 x 5 *clean once*
110 x 3 *clean once*
*wrist wraps*
150 x 1
180 x FAIL
*went and regathered myself, psyched myself up*
180 x 2 *clean each rep*
180 x 3 *clean each rep*
180 x 3 *clean each rep*

notes: I need to remember this, I can’t go in there half-cocked. I need to be fully cocked and locked and psyched up when I go for the log.

Closegrip Incline Bench Press

95 x 3
135 x 2
*wraps, sleeves*
185 x 1
195 x FAIL (butt lifted)

notes: no clue why I failed this, should have been easy. maybe the log wore me out, maybe I am still beat up from the weekend, maybe I was just totally lacking in motivation. I decided to just move on to a different assistance.

Rolling Thunder

100 x 3 per side
140 x 1 per side PR!!

notes: was just goofing around, but hey a new record in something I don’t really work on, lol

Superset: DB Front Raises & DB Skullcrushers & Hammer Curls

22.5s x 10 / 30s x 10 / 30s x 10
22.5s x 10 / 30s x 10 / 50s x 10

notes: a very easy, low-volume night, but with some progress in the log. I will take it.

4 May 2016

May 4

The plan was to hit presses for a 3rd day this week, but make this a light day. Heavy Monday, light Wednesday, heavy Saturday. Office workout. No wraps or sleeves.

Push Presses (cambered bar, closegrip, clean once, slight push press, 90 sec rests)

75 x 3

*some warmup: slow neg sides raises, Cuban presses, one arm shrugs*

125 x 2
145 x 2
145 x 2
145 x 2

Smith Machine Closegrip Incline (shallow incline, short rests)

bar+70 x 3
+120 x 3
+140 x 3
+160 x 3
+180 x 3

2 Arm Db Rows (facedown on an incline bench, 90 sec rests)

60s x 6
60s x 6
60s x 6

Superset: DB Front Raises & DB Skullcrushers (90 sec rest)

35s x 8 / 35s x 8
35s x 8 / 35s x 8

The plan for the evening after work was some glute bridges and some cardio. The usual.

27 April 2016

Alright, it aint all rehab, lets push some weight.

warmup: 100 reps of a medley of reverse hyperextensions, hyperextensions, bodyweight glute bridges
slow neg side raises, Cuban presses, one arm shrugs

Log Press (push press)

80 x 2 * clean once*
110 x 2 *clean once*
160 x 1

*wrist wraps on, load up the 13 inch diameter log*

180 X FAIL

*slap myself, get psyched up*

180 x 2 *clean each rep*
185 x 1
190 x 1

notes: once I got serious, I was happy with how it went. Purposely not using elbow sleeves on log press… I get the impression judges wont allow Inzer sleeves at comps, only neoprene.

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
185 x 2
205 x 2
225 x 2 garbage reps

notes: my ass lifted off the bench for both reps at 225, so whatevs

Spoto Press (long pauses)

135 x 3
185 x 2
*wraps, sleeves*
225 x 4
225 x 4

T-Bar Row

1 plate x 6
3 plates x 5
3p x 6
3p x 6

Superset: DB Front Raises & DB Skullcrushers

30s x 10 / 30s x 10
30s x 10 / 30s x 10

19 April 2016

I remain very concerned about my work/home/training balance. I had hoped to train Monday, but ended up working 3 hours late instead. I am at the point now, where I NEED work to be easy, so that I can focus on training, but instead work remains a pig. A greedy, arrogant pig. Not to pin it on anyone in specific, I personally like my team, I like my boss, I like the work itself, but the workload is a pig. It just keeps taking and taking, and gives less back than it takes. I guess a lot of jobs are like that. Selfish and greedy. But I feel bad because now I cant be as ready for the summer strongman season as much as I would like (and I am also not getting to do as good of a job at work as I would like). Neither my training nor my diet have been consistent, and my bucket isn’t big enough for all of these energy drains. I don’t feel like I am progressing as I would like to in my training. But time keeps creeping forward.

So, back at it on Tuesday, office afternoon workout. Phasing out my elbow sleeves for main lifts moving forward.

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

Overhead Press (clean once and push press, wrist wraps, cambered bar, 2-3 min rests)

155 x 5
155 x 5
155 x 5

Incline Closegrip Bench Press on Smith Machine (short rests, shallow incline)

70 + bar x 3
+110 x 3
+110 x 2
*wrist wraps on*
+150 x 2
+165 x 2
+170 x 2
+180 x 2

Spoto Press (2 min rests)

135 x 5
185 x 3
*wraps on*
200 x 5
200 x 5
200 x 5

2 hand DB Row (90 sec rests, elbows low to mid height, facedown on incline bench)

60s x 10
60s x 10
60s x 10

Superset: DB Front Raise & DB Skullcrushers (90 sec rest)

25s x 12 / 30s x 12
25s x 12 / 30s x 12

Then back to work, no time for cardio, lol. I know I will pay sometime soon for all of these missed cardio sessions.