Tag Archive: straight arm pulldowns


Aug 11, 2015

More thumb rest, waiting on x-ray results, whatever. Back at it.

AM Workout

warmup: foam roll IT Bands, Adductors, Piriformis, upper back

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 15

Straight Arm Pulldowns (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 12

notes: on Set 6, I noticed a woman had accidentally grabbed my handtowel, and was already spraying bleach into it so she could wipe down her recumbent bike. WTF. I know it was an accident, but goddamn woman! When you see a handtowel, don’t assume its for everyone, its not the community jerkoff rag.

Smith Machine Glute Bridge (30 sec rest)

140 + bar x 10
+140 x 8

notes: my hams kept cramping! I didn’t do so hot on this today.

I was going to do cardio, but the most ANNOYING guy in the office gym came in and set up on the cardio machines. I know if I go, he will talk my ear off (he ignores headphones). So I decided to pack up my stuff and leave instead.

PM Workout Strongman stuff

High Bar CAT Paused Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: decided to throw some good pauses in there

Prowler / Sled Medley

drag 150 on sled for 20 metres, then push 90 on Prowler for 20 metres, then drag 150 sled for 20 metres
*rest 30 sec*
90 prowler for 20m then 150 sled for 20m
*2 min rest*
90 prowler for 20m then 150 sled for 20m then 90 prowler for 20m
*2 min rest*
240 prowler for 35m then 150 sled for 20m

notes: basically I was jumping on the prowler in between other peoples sets, and I was the only one dragging the sled. Then all of a sudden they went from 90 on the prowler to 240 on the prowler, LOL big jump! But after one long push of the heavy prowler they were done, LOL, then started putting it away. ok then, guess I got my work (cardio) in. I could have done more, but it was getting late.

Atlas Stones (5 min rests)

240 stone to 48″
240 to 52″
240 to 56″

notes: 3 heavy singles for me, pyramiding up the height. Went up easy! Good night Will have to start fukkin with the 270 stone now.

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July 21, 2015

AM Workout

Straight Arm Pulldowns (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 12

Pec Deck (30 sec rests)

1p 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

Upright Rows (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 12

PM Workout

Strongman

Yoke/Carry Medley: 350 lb Yoke for 10 ft, turn around, 350 lb Yoke back for 10 ft; 120 lb circus dumbbell for 20 ft

5 sets of that, 3 min rests in between sets

notes: on Set 5, ended up pinching my gut skin in between the carry object and my belt – that hurt, lol!

Atlas Stones

150 lb stone to a 56″ platform; 170 lb to a 52″; 210 lb to a 52″

3 sets of that, 60 sec rest in between

notes: I actually tried to do 4 stones, the 4th was the 240 lb stone to a 48″ platform. But I failed the 240 the first time, ended up dropping the 210 lb stone on my toe the 2nd time so I stopped early, and then I actually failed the 210 lb stone on the 3rd set. So I was dying.

Decline DB Fly (30 sec rests)

12s x 12
12s x 12
12s x 12

Widegrip T Bar Rows (60 sec rests)

45 x 5
145 x 4
145 x 6
145 x 7

July 11, 2015

Saturday! Warm weather, everyone looks happy, people dressing cute, good vibes all around.

I got some new shoes and wanted to try them out: SABO Deadlifting shoes. Russian, super thin sole, metatarsal strap, etc. I thought this would be an easier transition from barefoot than Chucks, they are thinner than Chucks. They are only a little thicker than a deadlift slipper, but with more grip on the ground. Spread your feet out, hit those Sumos. If I trained Sumos any more. But I digress.

AM Workout

warmup: woops! didn’t bother, lol. I just wanted to lift.

Deadlifts (SABOs, 2 min rest b/w working sets)

160 x 5
200 x 5
240 x 5
280 x 3
*belt on*
340 x 3
340 x 3
340 x 3

Decided to just leave the deadlifting shoes on and get through the workout. Now… since I didn’t bother to warmup at all, my low back was now sore. Big surprise!

Deficit Stiff Legged Deadlifts (60-90 sec rests)

*belt on*
140 x 8
200 x 8
220 x 8
*belt off for the backoff sets*
160 x 8
160 x 8

Pallof Press (30 sec rest)

4 plates x 20 each side
4p x 20/20
4p x 20/20

Ukrainian Deadlifts (60ish sec rest)

60 x 20
75 x 20
90 x 20

notes: now that I had spent the last 4 weeks getting used to the feel of this exercise, time to up the weight.

Seated Cable Row (60 sec rest)

160 x 12
170 x 12
180 x 12

notes: these felt good! I was finishing strong today.

Left gym, done.

PM Workout

warmup: foam rolled upper back, lats, side of lats, armpits, pecs

Superset Widegrip Pulldowns and Widegrip Machine Bench Press (no rest, go back and forth from one station to the other)

1 plate x 15 / 1 plate x 15
2p x 15/15
3p x 15/15
4p x 15/15
5p x 15/15
6p x 15/15
7p x 15/15
8p x 15/15
9p x 15/15
10p x 15/15
11p x 15/15
12p x 15/15
13p x 15/15
14p x 12/12

Superset Straight Arm Pulldowns & Pec Deck (no rest, go back and forth)

1p x 15/15
2p x 15/15
3p x 15/15
4p x 15/15
5p x 15/15
6p x 10/10

OK, so yeah the workout is a little silly. But for a 2 a day routine, I cant go heavy both times, I go light and high rep on the other workout, keep the heart rate up, keep the blood flowing, get a bit of a pump. So I keep the rest low and ramp up until I cant any more. Let’s just agree to call it cardio that’s more fun than cardio

post: sat in hot tub

June 24, 2015

Yay, no work! Prioritize rest and gym.

AM Workout: Small gym in an apartment complex. Weird, but I can make it work. Mostly a multigym/cable type set up, with some cardio machines.

warmup: nothing

Widegrip Lat Pulldowns (60 sec rests)

8 plates x 15
10 p x 15
12 p x 15
12 p x 15
12 p x 15

Straight Arm Pulldowns (60 sec rests)… really more of a push… well, you know what exercise I mean

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

Prone Leg Curls (60 sec rests)

4 plates x 20
4 p x 15

notes: heavy ass plates! made me self-conscious

post: 15 min LISS

PM Workout

warmup: nothing… lol, way to go back on my own word on the importance of warmup. Honestly, I got to the gym and ended up talking to an acquaintance for 10 min. So I warmed up my face.

Deadlifts (up to 2 min rest, sock feet)

160 x 5
200 x 5
240 x 5
*belt on*
310 x 3
310 x 3
310 x 3
310 x 3

notes: I haven’t been using chalk lately, and my calluses are KILLING me! Argh.

Deficit Stiff Legged Deadlifts (up to 2 min rest, belt on)

130 x 8
180 x 8
200 x 8
*belt off*
150 x 8

notes: calluses hurt…. I am dying. I miss you chalk. Come back to me.

Pallof Press (30 sec rests)

4 plates x 20/20
4 p x 20/20
4 p x 20/20

Ukrainian Deadlifts (60 sec rests)

45 lb KB x 20
45 lb KB x 20
45 lb KB x 20

Closegrip Cable Rows (60 sec rests)

180 x 8
170 x 10
160 x 12

notes: my poor grip

April 13, 2015

I love you, gym.  You’re like my religion.  I went without you for a week and a half, and felt so down.  Now, I walk out of my last 2 workouts and I feel joyous.  enlightened.  ecstatic.  All of that joy coming from inside, hormones and blood and self-repair and self-reward.

session with the trainer, work on my push presses a bit. She decided to join in.

Fat Gripz Push Press (took turns with my trainer)

bar x 5
95 x 5
135 x 8
135 x 8
135 x 8
135 x 8

notes: I thought the Fat Gripz would help me simulate an axle, haha. Made my wrists sore a bit with that added girth, but I am getting more comfortable with my technique, so time to up the weight

Then time for some upper back and arm work

Superset: Freemotion Widegrip Cable Pulldowns & Straight Arm Resistance Band Pulldowns (took turns with trainer)

12 plates per side x 12 / band x 15
12 plates per side x 12 / band x 15
12 plates per side x 12 / band x 15

Superset: 1 Arm DB Row & Half-Kneeling Cable Row High-to-Low (did same arm for both movements, then switched arms)

60 x 10 / 10 plates x 10 (per side)
60 x 10 / 10 plates x 10
60 x 10 / 10 plates x 10

notes: the DB Rows were hella light, but the trainer doesn’t have any higher than 60. She trains a lot of creampuffs

Superset: Incline DB Front Raises & Incline DB Skullcrushers

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

notes: the front raises hurt my shoulders until I worked in a “twist” – from neutral to pronated grip on the way up, then reverse on the way down.

And that was that! Hope everyone had a beautiful, sunny day