Tag Archive: slow negative


July 3, 2015

Sickening Chest Day. Work is also sickening.

AM Workout

warmup:
Superset: (run through it twice)
– slow DB side raises (3 sec at top, 3 sec negs) x 6
– Cuban presses x 8
– 1 Arm DB shrug x 20

Closegrip Bench Press: Superset each set with Blackburns (generous rests, over 2 min)

bar x 5
95 x 5
135 x 5
*put on elbow sleeves and wrist wraps*
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3

notes: Yar, 3 solid sets of triples for me. Blackburns have worked wonders for my shoulder lubrication.

Incline DB Presses (60 sec rests)

50s x 5
55s x 5
60s x 5
65s x 5
70s x 5

notes: shoulder was well-lubed, the incline presses felt smooth, FINALLY. thank you solid warmup, and thank you blackburns

flat DB press (60 sec rests)

50s x 12
60s x 10
70s x 8
80s x 6
80s x 4

notes: shoulder getting tired now, so I didn’t take it up to the 90s.

V-Bar Pushdowns (30 sec rests)

57.5 x 20
57.5 x 20
57.5 x 10

Cable Crossovers (30 sec rests, high to low)

3 plates x 15
4 plates x 15
5 plates x 15

PM Workout

The apartment complex gym was crowded, some dude was having some kind of epic, intense battle to the death in his own head for the shitty, rusty bench press machine. So I just did pec deck while I waited.

Pec Deck (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15

notes: after all this, he was STILL on bench press, so I gave up and went to do cardio. 2 min after starting cardio, he left the bench press for the pec deck. LOL. After 1 half-hearted set of pec deck, he turned around and left. But I am too stubborn to stop doing cardio once I have started it, so whatever.

post: 15 min LISS stairclimber

post-post: sat in the hot tub for 15 min

woohoo! hot tub

real sleepy now, must sleep

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Feb 9, 2015

Gotta play catch-up! Lazy git!  Actually I did hot yoga on Sunday, so I did stuff.

My trainer agreed to compress my 2 hr workout down into an hour. That means lower weight, shorter rest, all AMRAP sets, better be good form or they don’t get counted.

warm-up: foam rolled my IT bands, adductors, piriformis

Deadlifts (barefoot. no belt, 30 sec rest or less b/w mini-sets, shifting between conventional and sumo as I felt like it)

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 8
135 x 16
135 x 14
135 x 12

notes: I call them mini-sets, it was one long set, really. weight was low, but high rep deadlifts always gas me, so I wasn’t worried. Actually, the low back was pretty tired by the end. Clearly I need to do more reps without the belt, lol. Also figured it was a chance to do some sumo pulling again.

Squats (no belt, no shoes, started narrow and widened stance a little each mini-set, 30 sec rest or less)

135 x 6
135 x 6… trainer wasn’t happy with my core stability, I was folding forward, so she dropped the weight and I widened my stance.
115 x 10
115 x 11
115 x 13
115 x 14

notes: we were blazing through the workout in record time though! Is this Crossfit?

1 Arm DB Floor Press (30s or less rest b/w mini-sets)

60 x 10/10
60 x 10/10
60 x 10/10… at this point, my shoulder was lifting off the ground, so she dropped the weight and I kept going
50 x 10/10
50 x 10/10

Slow Neg Pushups (5-8 sec negs, 30-60 sec rest)

8,8,8

My chest wasn’t ripped up or anything, but my shoulders were done and my triceps were done and my core was done, so it was an hour well spent. I was so eager to GTF out of there that I forgot to do cardio, woops!

Cut Day 22

Christmas present for myself – bro day

I borrowed a John Meadows workout (not stealing this and selling it John, please no cease and desist orders. Don’t shut down mah internet!). But I added on a little extra at the front end, because I know my trainer would want me to do 8 movements and not 6 Anyhoo, Meadows workouts rock, so may as well make my free day as awesome as possible.

Another thing my trainer wants me to do is rebuild my House of Cardio’s, so I signed up for a spin class. Spin first, Arms after.

Cardio: Spin class, 45 min of work, HIIT, intervals, hills, standing climbs, seated climbs, straight on races, lots of fun times. I haven’t done one in a while, so I am sure my legs will be tired, plus glutes, plus a sore buttbone. Nary a hot chick to be seen, what a pity. OK, to be fair, I sat in FRONT of the hot chicks and stuck my butt in THEIR face. Merry Christmas.

Preacher Curl Machine (keep full ROM, 60 sec of rest b/w sets)

50 x 8
70 x 8
90 x 8
90 x 8
90 x 8

Standing DB Curls (use Fat Gripz, keep hands supinated, 3 sec negative on each rep, 60 sec rest)

10s x 15
15s x 15
30s x 6
30s x 6
30s x 6

notes: could have maybe gone heavier, but with slow negs, it can be hard to guesstimate your weight off the start. Haven’t used the Fat Gripz in a while, welcome back!

EZ Bar Curls (Fat Gripz, 60s rest)

75 x 8
75 x 7
75 x 5
75 x 6, REST 20, 4 reps, REST 10, 2.5 reps

notes: I started to fade fast on this one, damn you Fat Gripz. I could have done some sloppy ones, but I wanted every rep to be correct and controlled, no lean back. On the last set, I would set it down, rest a little but, try to pump out a few more. Bar Curls are always tough on me, really makes the tendinitis flare, but I don’t think it will get me this time.

Standing DB Hammer Curls (60s rest)

40s x 8 reps, 8 partials
40s x 8 reps, 3 partials
40s x 8 reps, 7 partials

notes: by partials, it means just bring it up as close to halfway as you can, chit, even a handful of inches feels like hell at that point. I was just focusing on getting those full reps out, and had so little left for the partials. Forearms were fried, biceps were done.

Tricep Pushdown Machine (preacher style setup, 60 s rest)

50 x 8
70 x 8
90 x 8
100 x 8
110 x 8

Superset Rope Pushdowns and Pronated DB Kickbacks (spread the rope at the bottom and flex for 1 second each rep; kickbacks your palm stays pronated the whole time)

90 x 10 / 20s x 6
100 x 10 / 20s x 6
100 x 10 / 25s x 6
100 x 10 / 25s x 6

notes: 100 was the sweet spot for pushdowns, flexing for 1 second at peak contraction felt like murder! To the Mountain Dog’s credit, I like pronated kickbacks way more than neutral grip, I feel the squeeze much more in the triceps.

Decline Skullcrushers w/ Cambered Bar (put on the elbow sleeves, 60s rest)

60 x 15
60 x 15
60 x 15

notes: kept these tight and controlled, doing that on a bar is much easier than dumbbells, but it gets harder on the elbow so I used the sleeves.

I was thinking of doing Ab work after this, but I had passed the 2 hour mark and felt wrecked! Packed up my crap and went home.

Hope everyone has had a good weekend!

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 13

 
warmup:  rowing machine for 5 min

Flat DB Press  (5 second negatives)

50s x 10
50s x 8
50s x 8   *trainer calls me out for sandbagging*
55s x 10

notes:  I was being lazy, lol.

IMG_5348
Decline Cable Fly

60 x 15
60 x 15
60 x 15

 

Pushups

1 min of pushups with slow controlled descents  x  2

 

Superset Slow Neg Standing DB Press & Side Raise/Front Raise Cables (5 second negatives on the press)

25s x 10;  20 x 10/10 (10 side raises then 10 front raises, one arm at a time)
25s x 10;  25 x 10/10
25s x 10;  25 x 10/10

IMG_5353

IMG_5357

notes:  Changed the DB presses to keep them more in front… felt much better on my shoulder!  For the front raises, held the attachment hammergrip style.  The pic shows this, I think.

 

Superset – Hammergrip Cable Extensions & DB Skullcrushers

40 x 15 / 25s x 8
50 x 12 / 20s x 10
45 x 12 / 15s x 12

IMG_5361

notes:  for the extensions, I took off the attachment and grabbed the black rubber ball / cable end.  Feels better when I do it this way.  For the skullcrushers, doing them second in the superset sucks!  My trainer decided to keep my form tight by LEANING into my tricep with her thigh… but this ended up compressing my tricep and making the exercise even harder, lol!  Had to keep dropping the weights.

post-workout  15 min LISS
Anyhoo, whatever, rest day on Saturday, which I shall enjoy very much 😀

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.

Just felt like doing some extra Back work, since last week “sucked truckstop restroom vomit right off the floor”.  So I added in my Back Assistance to my regular Arm Day, upped the Back sets a bit and shaved a few sets off the Arm work.  Let’s get it!

 

Back Assistance and Arms

Meadows Rows  (45s rest)

bar x 8/8

quarter plate x 8/8

2 quarters x 8/8

2 quarters x 8/8

2 quarters and a dime x 8/8

2 quarters and a dime x 8/8

notes:  Like a Landmine Row, except you stand perpendicular to the bar (you drag it across your body).  Hold the thick end of the bar outside the plate.  Let it pull your scapula down at the bottom.  Try not to use your arm.

Closegrip Machine Row (explosive reps, 45 sec rest)

100 x 6

150 x 6

200 x 6

200 x 6

200 x 6

200 x 6

notes:  Explode!  Try to ram those elbows back.  Grunt generously 🙂

Stretch Pulldown (45 sec rest)

150 x 8

170 x 8

190 x 8

210 x 7

210 x 6

notes:  Also called a scapulae stretch pulldown, you take an extra-wide grip, go a little heavier, only bring it down to the top of your head, and at the top you let it stretch your scapulae, pull them out of packed position a bit (try not to let it pull you out of the chair).

Superset Rope Pushdowns and 1.5 Closegrip Cable Curls (30 sec rest, keep hands together on the pushdowns, 1.5 means you do a full curl rep then do a half rep from the bottom)

100 x 15 / 90 x 10

120 x 15 / 100 x 10

120 x 15 / 100 x 10

Superset Across the Body Hammer Curls and Tricep Extensions (30 sec rest, tricep extensions done Roman Salute style then add 5 partial reps from the bottom ROM after the full reps)

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

Superset Incline Skullcrushers and Slow Neg Preachers Curls (30 sec rest, 3 sec negatives on the preachers)

50 x 15 / 60 x 8

50 x 15 / 60 x 6

50 x 15 / 60 x 6

notes:  Preachers were killing me!  Doing slow negs as I got to the bottom of the ROM (almost straight arm), made it near IMPOSSIBLE to pull back up!  No momentum.

post-workout – 20 min cardio

Week 3 Arms Weekend

I did a spin session with a friend on Saturday and a spin session with a friend on Sunday.  After Sunday spin I went and did a quick arm session.  I don’t know what it is, but I keep feeling isolated and disconnected.  Everytime I try to reach out and be friendly, I feel like I overreached.  Nothing is adding up right now, things are just not clicking at all.  The grace is gone right now.  I feel like I am about to fight with people constantly.  To borrow from my last post, maybe the sheep needs to sleep for a while, he isn’t appropriate at the moment.

 

Arms

 

Superset Rope Pushdowns & 1.5 ROM Closegrip Cable Curls  (hands stay together on pushdowns, curls are a full rep then a half rep out of the bottom, 45 sec rest b/w supersets)

110 x 15 / 80 x 10(1.5)

110 x 15 / 90 x 10(1.5)

110 x 15 / 90 x 10(1.5)

110 x 15 / 90 x 10(1.5)

 

Superset Across the Body DB Hammer Curls & Roman Salute Cable Tricep Extensions (45 sec rest, for extensions, bring fist across body to chest, then straighten arm.  after extensions reps, do partials out of bottom ROM)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

 

Superset Incline Skullcrushers & Slow Neg Preacher Curls  (45 sec rest, slight skullcrusher incline, bring skullcrushers down past head, 3 second negative on the preacher curls)

65 x 12 / 55 x 8

65 x 12 / 55 x 8

65 x 12 / 55 x 8

65 x 12 / 55 x 8

 

Week 2 Arm Assistance

Bring on the slow pump!

Pure pump day! My arms respond well to this stuff, so I knew I would be in for some swell.

I also wanted to burn some calories, so I got in some aggressive cardio beforehand – 2 Spin classes back to back, 2 hours of intervals with varying resistance. Plus the scenery Since the cardio was so long, I saved most of the preworkout routine for right after cardio, let it percolate for 30 min, then hit Arms.

Arm Pump

pre-workout cardio 2 hours Spin

Superset Rope Pushdowns and Standing Slow Neg DB Curls (45 sec rest b/w supersets, no twisting of the arms, 3 second negative on every curl)

110 x 13 (spreading hands apart at bottom) / 25s x 15
100 x 15 (spread hands) / 25s x 15
100 x 15 (hands stay together) / 25s x 15
110 x 15 (hands together) / 25s x 15

notes: I spread my hands apart to both sides of my body at the bottom of my pushdows at the start, but then as the sets wear on and I get tired, I keep my hands together and pump the rep out, making sure to maintain full ROM – biceps touch forearms at the top, straighten out arms and flex triceps at the bottom.

110 was too heavy on the first set of pushdowns, so I dropped the weight, but brought it back up by the 4th set.

By the 3rd set, the slow neg curls were wearing me out! Took a rest-pause during the 3rd set, and had to set the DBs down for a second on the 4th set. But I made sure I got every rep done.

the pump was rocking on these! I would split up my 45 seconds between each superset like this: 30 secs twisting and flexing my arms, then when the pump would get too intense, spend 10 or so seconds shaking them loose again, haha. My new arm vein friends came out to play again.

Superset Cambered Bar Curls and Slow Neg Bench dips (45 sec rest, feet elevated on dips)

80 x 8 / 8 dips
80 x 8 / 8
80 x 8 / 8
80 x 8 / 8

notes: Went a little better than last week. Feet-elevated dips feel chitty on my shoulder, but slow negs kept me from snapping my chit up.

Pump pain faded a bit, but I think it brought some size in.

Superset Decline Skullcrushers & DB Hammer Curls (slight decline, 45 second rest)

65 x 15 / 35s x 15
65 x 15 / 35s x 15
65 x 15 / 35s x 15
65 x 15 / 35s x 15

notes: Went up in weight this week. Devoted decline bench was busy, so I put 2 nickel plates under a flat bench and used that. Feels harder with a shallower decline! Had to take a few RPs during the last 2 sets of hammer curls. The pump was out of control! Had to bend over to brush the hair out of my face! Arms would not bend, HAHA!

Ya, the pump was on. Both tightness and size. Where are the lady-friends during these arm workouts?? they need to partake of this gun show, for real.

Cut Day 105: Arms

Hello! It has been a while!  I haven’t stopped cutting, I did a weighin, took pics, then took a deload week.

 

Down to 263!  I weigh what I did in high school, which is crazy 🙂  During my deload, I retested my one rep maxes in the big lifts, and I have lost strength in bench press and squats, but somehow GAINED strength and hit a new 1RM in deadlifts and presses.  Weird!  But I need to build my strength up in general, my poverty bench and squats are marked for death.

 

For the next little while, I will be going back to 5/3/1, with some pump-oriented assistance work.  So let’s start it off with Arm Day!

 

Superset Rope Pushdowns & Standing DB Curl (no supination, 3 sec negatives on the curls, 45 sec rest b/w Ssets)

94 x 15 / 25s x 15
110 x 15 / 25s x 15
110 x 15 / 25s x 13
110 x 15 / 25s x 11

notes: 3 second negatives started to wear me down! I stopped a set when I stopped doing the curls cleanly, the TUT was making me feel like a hyooge poosy. I haven’t done these since the early Fall, have to get used to them again. Worked like a charm though, felt a huge pump by the 3rd set!

Superset Cambered Bar Curls & Bench Dips (3 sec negs on the dips, 45 sec rest)

80 x 8 / 8 dips
80 x 8 / 8
80 x 7 / 8
80 x 8 / 8

notes: If the curls weren’t clean I didn’t count them, and the 3rd set just couldn’t make it work right. the dips were too easy, even with the slow negs, but a dip station is too hard on my bum shoulder, so I will try elevating my feet or something. Lost the pump a bit because the reps dropped down from 15 to 8, but I wanted to get some heavy work in.

Superset Decline Skullcrushers & DB Hammer Curls (skulls to nose, 45 sec rest)

60 x 15 / 30s x 15
60 x 15 / 30s x 15
60 x 15 / 30s x 15
60 x 15 / 30s x 15

notes: maybe conservative with the weight but it was the end of the workout and I wanted to see how the overall routine felt. Ready to go up on these.

post-workout cardio 20 min LISS elliptical, enjoying the view

And that was that! Really quick and simple, which is fine by me. I am used to more grueling arm workouts, but massive supplemental Arm days I have found can detract from the real 5/3/1 work, so no worries.