Tag Archive: skullcrushers


12 April 2016

Yesterday was such garbage that I was extremely unmotivated to go tonight. Not just unmotivated… demoralized. but I went anyways.

Going heavy at least a few times this week. Heavy or die.

Log Press

80 lb log x 3 (clean once)
110 lb 11″ log x 3 (clean once)

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

165 lb 11″ log x 1

*get out the 13″ log, put on wraps and sleeves*

180 x 1
185 x 1

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
195 x 1
205 x 1

Spoto Press

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

Chest Supported T-Bar (elbows mid height)

1 plate x 8
2p x 8
3p x 5
3p x 6
3p x 5

Superset: DB Front Raises & DB Skullcrushers

30 lb DB x 10 & 10
30 x 10 & 10

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5 April 2016

Had to work late tonight, so I improvised a bit, and did another upper body workout in the office gym, using what I had.

warmup: nada

Overhead Press (clean once, cambered bar)

75 x 3
115 x 3
*drop rests down to 75 seconds*
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

notes: really focused on preventing leanback by engaging my glutes. decided to go with no wraps or sleeves.

Incline Closegrip Bench Press on Smith Machine (2 min rests, shallow incline)

70 + bar x 3
90+ x 3
140+ x 5
150+ x 5
155+ x 5
170+ x 5

notes: no wraps or sleeves, felt good

Spoto Press (wrist wraps, elbow sleeves, 2 min rests)

135 x 5
170 x 8
185 x 8
185 x 8

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

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

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

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

notes: everything felt really good. I was very tempted to do some cardio, but I honestly needed to get back to work

30 March 2016

To try and ignite the drive to workout again, I did a fasted morning workout at the office. It left my metabolism fired up for the rest of the day!

warmup: nada

Overhead Press (cambered bar, short rests, clean once then press it out)

25 x 5
75 x 5
95 x 5
*wraps, sleeves*
145 x 10
145 x 10
145 x 10

notes: once strict presses got hard on the working sets (around rep 7 or so), I kept going with push presses.

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

bar + 70 x 3
+120 x 3
*wraps, sleeves*
+140 x 8
+150 x 8
+155 x 8

notes: this office gym doesn’t have an incline bench, so I used the Smith. One silver lining is that I could go thumbless, and really focus in on the triceps.

Spoto Press (short rests, wraps, sleeves)

135 x 5
185 x 8
185 x 9
185 x 9

notes: Spoto felt hard today! Maybe the bar in this gym felt awkward, or maybe the smith incline work tired me out, who knows.

2 Arm DB Rows (90 sec rests, facedown on incline bench, elbows mid-height)

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

notes: didn’t bother keeping elbows high, just to feel how different it is. I didn’t get a strong contraction, but the movement got a little more explosive.

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

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

Then I had to get back to work! Felt good though. You need to switch it up occasionally to bring the fun back in.

March 8, 2016

Feels so nice to not be sick again. Gonna enjoy the ride a bit, and do some lifting without nausea.

warmup: nada

oh shiiiiiii…. realized I forgot to bring my shorts. oh well, working out in jeans tonight!

Log Press (clean once)

80 x 3
110 x 1

*45 seconds rest between working sets*

110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

notes: kept the rests short and the weight light and the volume high. elbow was feeling good, so no elbow sleeves

Closegrip Incline Press (2 min rests, wrist wraps)

95 x 3
135 x 3
150 x 5
150 x 5

Spoto Press (2 min rests, wrist wraps)

135 x 3
160 x 8
160 x 8
160 x 8

Chest Supported T Bar Rows (90 sec rests, elbows high)

2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12

Superset: DB Front Raises and DB Skullcrushers (2 min rest)

30s x 8 / 30s x 10
30s x 8 / 30s x 8

notes: NOW my elbows started to hurt. damn skullcrushers.

Overall, really enjoyed getting to work out 2 days in a row again, haha.

Feb 23, 2016

watching a video on how to bench press as I type this

Legs sooooo sore today! Damn you high volume!

upper body tonight

Log Press (2-3 min rests, clean once then press repeatedly, push presses)

80 x 5
100 x 5
*wrist wraps on*
120 x 9
120 x 9
120 x 10

notes: been months since I OHP’ed. I need to control the descent more, not just let it drop. I felt comfortable cleaning the log up my chest though.

Closegrip Incline Bench Press (2-3 min rests, football bar, steep incline)

bar x 5
95 x 6
135 x 3
*wrist wraps on*
165 x 5
135 x 9
135 x 8

notes: never used a football bar before and been a long time since I inclined, or CG inclined. Plus the incline was fixed and steeper than I like. Excuses! 165 was WAY heavier than I thought, lol. so I dropped the weight and focused on form. need to keep my back tight!

Spoto Press (2-3 min rests, elbow sleeves, wrist wraps)

135 x 5
160 x 12
160 x 12

notes: ugh, high rep sets of compounds. been a while! dammit, hypertrophy!

2H DB Rows (90 sec rests, facedown on incline bench)

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

Superset: DB Front Raises & DB Skullcrushers (2 min rest)

22.5s x 15 / 22.5s x 15
12s x 15 / 12s x 15

notes: I did the front raises neutral grip. the first set was heavy and hard, the second set was light and slow and controlled, hard squeezes.

Jan 2, 2016

warmup: foam rolled pecs, static pec stretch, slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets with another guy)

bar x lots
95 x 4
135 x 3
185 x 2
*wrist wraps on*
210 x 5
210 x 5
210 x 5
210 x 5

Closegrip Bench Press (2 min rests, wrist wraps)

190 x 5
190 x 5
190 x 5

One Arm DB Rows (2 min rests)

55 x 8/8
80 x 8/8
105 x 8/8
105 x 8/8
105 x 8/8

notes: hooray for a gym with heavier DBs! Right beside me, a guy was going to row 135+ DBs with wrist wraps, but the DB busted at the end of the first set, woops! So he smoked me on that first set, but I got more work in

DB Skullcrushers (1-2 min rests, elbow sleeves)

30s x 8
40s x 8
45s x 4

notes: I slept on my elbow wrong, so I wore sleeves. Went heavy.

DB Front Raise (1-2 min rests, neutral grip)

22.5 x 8
30 x 8
30 x 8

notes: neutral grip feels smoother on my shoulder. these were nice and heavy too.

Conditioning: DB Flat Bench Density Set

5 min time limit, sets of 5 reps max, 30 sec rests, goal is to hit 30 reps

75s x 5, 5, 5, 5, 5, 5

notes: I wanted more chest work, and needed some conditioning, so I wanted to see how many 5 reps sets I could hit in 5 min. I felt I could hit 30 total reps easy, which I did. So next time I do it, I will up the weight and try to hit the same rep goal. And it counts as cardio… right? lol

Dec 21, 2015

Office workout

warmup: nada

Bench Press (2 min rests)

bar x 5
95 x 4
135 x 3
185 x 2
*wrist wraps on*
205 x 5
205 x 5
205 x 5
205 x 5

Closegrip Bench Press (2 min rests, wrist wraps)

185 x 5
185 x 5
185 x 5

Cable Wide Rows (elbows stay high, 90 sec rests)

95 x 10
105 x 10
115 x 10

notes: had to benchmark my weight on this cable machine. if I had more time I would have done heavier sets, so I just focused on the contraction

DB Skullcrushers (90 sec rests)

25s x 10
25s x 10

DB Front Raises (90 sec rests)

20s x 10
20s x 10

post: nada

Nov 17, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs; foam rolled upper back, armpits

Swiss Bar Overhead Press (2-3 min rests, not strict)

82 x 5
102 x 5
124 x 12 @RPE9
124 x 11 @RPE9
124 x 11 @RPE9
124 x 10 @RPE9
124 x 9 @RPE9
124 x 9 @RPE9

Superset: Skullcrushers & Barbell Curls (2 min rests)

75 x 12 / 65 x 11
75 x 11 / 65 x 10
75 x 9 / 65 x 9
75 x 9 / 65 x 11
75 x 11 / 65 x 11

notes: triceps feeling burnt by the end. They are the sticking point in my OHP as well, so I know they need the work.

Superset: pushups & DB Curls (2 min rests)

10 / 35s x 12
8 / 35s x 11
9 / 35s x 12
9 / 35s x 13
8 / 35s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

30s x 16 / 65 x 12
30s x 15 / 65 x 12
30s x 17 / 65 x 11
30s x 15 / 65 x 12
30s x 14 / 65 x 12

It was almost 10 pm by this point, so I scrapped the cardio and came home.

Nov 10, 2015

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

Log Press (2 min rests, elbow sleeves, not strict)

80 x 5
120 x 12 @RPE8
120 x 11 @RPE8
120 x 11 @RPE8
120 x 11 @RPE8
120 x 10 @RPE8

notes: was having some tendinitis in my elbow, so the sleeves helped keep things tight

Superset: Skullcrushers & Barbell Curls (2 min rests)

70 x 14 / 60 x 12
70 x 14 / 60 x 12
70 x 12 / 60 x 12
70 x 15 / 60 x 9

Superset: V Bar Pushdowns & DB Curls (2 min rests)

90 x 8 / 30s x 12
90 x 11 / 30s x 11
90 x 10 / 30s x 11
90 x 9 / 30s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

22.5s x 20 / 60 x 9
22.5s x 17 / 60 x 12
22.5s x 16 / 60 x 13
22.5s x 17 / 60 x 11

notes: these two definitely compete with each other. when I did less reps on the upright rows, the face pulls went up, and vice versa

Nov 6, 2015

everything still aches from yesterday, but the GMs made my hammies more sore. After today, my forearms would be sore and cramping too. Total planetwide devastation. ELE, all over my ass.

I decided for this workout to do my shoulder work on the Smith machine. I can still go heavy, and if my shoulder tweaks I can dump it without risk.

Seated Smith OHP (2 min rests)

bar x 8
bar + 50 x 8
+70 x 8
+90 x 10 @RPE7
+90 x 12 @RPE7
+90 x 11 @RPE7
+90 x 12 @RPE7

Superset: Skullcrushers & Barbell Curls (2 min rests, skulls to top of head)

65 x 11 / 55 x 13
65 x 15 / 55 x 12
65 x 14 / 55 x 12

notes: it always looks silly in the mirror when I curl this long-ass bar with dinky 5 lb plates on each side. but then my biceps look awesome in the mirror, and it all becomes worth it

Superset: V-Bar Pushdowns & DB Curls (2 min rests)

13 plates x 9 / 25s x 12
13 plates x 11 / 25s x 12
13 plates x 9 / 25s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

20s x 22 / 5 plates x 20
20s x 20 / 5 plates x 20
20s x 18 / 5 plates x 14

notes: these were both working my traps, so they were exhausted by the end

I did this workout in the afternoon at the office. I worked another hour, finished my shift, came home. Collapsed on the couch for an hour. Could not move. Exhausted and sore. Not sure I will be able to pull my chit together for a Saturday morning workout.