Tag Archive: supersets


14 Jan 2017

Sleep the night before was good, but I had nothing in the house to eat, so I went to the gym on an empty stomach and picked up some chocolate milk on the way for an intra.

Log Clean and Press (medium rests, small diameter log)

120 x 1 (bigger log warmup)
80 x 3 (switched to the small log at this point)
124 x 1
164 x 1
*wraps, sleeves on*
199 x FAIL, no clean
199 x FAIL, no clean

notes: it had been a while since log, so I wanted to test it out. But other people had gotten there earlier and were using the main log, so I switched to the small one. The small diameter actually made it much harder, I couldn’t clean it properly. So when it got heavy, I just couldn’t do it. With it being so small, I can’t comfortably get it up against my body so I can roll it up my chest like I normally do. So it was now a few inches out from my body and like trying to power curl 200 pounds, which meant I didn’t get much vertical on it, and it landed just under my breast bone, which is not enough to go into a pressing motion. For this to work, I would have needed to either:
a. swing it in a wider arc like I would with a barbell (though I haven’t cleaned a BB that heavy I don’t think), or
b. drop my body low to get under it, like some Oly type stuff. Which I have no experience in.

So… I couldn’t clean the little log once it hits 200. Lesson learned.

Closegrip Bench Press (shared the bench with someone, so long rests)

135 x 5
185 x 5
*wraps, sleeves*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

DB Bench Press (short rest)

40s x 10
65s x 10

notes: at that point I decided that since I had done the same exercise just yesterday, I needed to switch it up

DB Flys (short rests, slow reps, pronated grip)

22.5s x 10
22.5s x 10
22.5s x 10

T Bar Row (short rests, elbows low)

1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15
1 plate + 1 quarter plate x 15

Superset: DB Hammer Curls & Band Pullaparts & Band Pushdowns (short rests)

40s x 12 / 15 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns
40s x 12 / 20 pullaparts / 50 pushdowns

notes: the really high reps on the band work really made my body ache. my triceps were dying during the sets, but now, sitting here typing this, my rear delts are dead from the pullaparts

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18 Nov 2016

Finally have enough spare time to hit the gym! Did the office gym right before lunch. Decided to celebrate my freedom with a “fun” workout.

warmup: slow neg side raises, Cuban presses, shrugs

Superset: Flat DB Presses & Band Pullaparts (2-3 min rests, hammergrip presses, heavy resistance band)

60s x 16 / 20 pullaparts
70s x 12 / 20 pullaparts
80s x 9 / 20 pullaparts
90s x 7 / 20 pullaparts
100s x 5 / 20 pullaparts
90s x 5 / 20 pullaparts
80s x 7 / 20 pullaparts
70s x 10 / 20 pullaparts
60s x 15 / 20 pullaparts

notes: I wondered if my chest would be burning, but NOPE! My rear delts were so pumped and on fire!!! I was in pain between sets. The pump hurt so bad, I needed to stretch out my rear delts between sets. If I just sat there normally, my rear delts burned… I had to extend my arms forward and stretch them out to feel better.

Superset: 6-way DB Raise and Band Over and Backs (60 sec rests, heavy band)

10s x 10 / 10 over and backs
10s x 10 / 10 over and backs

notes: I went for a third set… but my shoulders just rebelled, I couldn’t even pick up the 10 lb DBs any more LOL. By this point, the rear delts burned so bad that the only time they STOPPED burning was when I was doing the 6 way raise… but the over and backs burned like hell.

Superset: DB Hammer Curls & Cable V-Bar Pushdowns & Leg Raises (30 sec rests)

40s x 15 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises
40s x 13 / 7 plates x 40 / 15 raises

notes: this was a random mix just to speed things up, I supersetted arm work with abs. I went light on triceps and just pumped out the reps until my arms wanted to pop.

9 Nov 2016

Light session at the strongman gym tonight, all alone. Trying to get back into the flow of things.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (short rests, no wraps, no sleeves)

bar x landslide
135 x 3
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2

Closegrip Bench (medium rest, no wraps no sleeves)

205 x 5
205 x 5

Spoto Bench (medium rests, no wraps no sleeves)

175 x 6
175 x 6
175 x 6

Log Clean & Press (clean each rep, no wraps, no sleeves)

110 x 1
*move to EMOM*
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

notes: EMOM! Cardio, FK YEAH!! Cleaning and pressing a log over and over again left me gasping for breath after set 6, lol. Legit HIIT haha

Kroc Row

110 x 20/20

notes: just one allout set of heavyass DB rows. 20 reps is not very much for a Kroc set, but this was fkin heavy by rep 20 LOL

Superset: Strict DB side Raises & DB Front Raises & Cable Face Pulls & Hyperextensions (short rests)

12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15

notes: just throw all my assistance together and call it cardio

Then postworkout I ate lambchops and rice and fresh bread. Fk yeah

15 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean once, medium rests)

80 x 3
110 x 3
130 x 3
145 x 3
160 x 3
*wrist wraps on*
180 x 3
200 x FAIL
200 x FAIL
200 x FAIL, wipeout

notes: This was the log work I didn’t feel up to on Wednesday. I must be psychic. 180 was smooth enough, but when I went for 200 I couldn’t keep my footing, twice. I got mad and went for a third, but I totally stumbled back, and tried to control the log on the way down, but because of the stumbling my left foot was out of place, and I dropped the 200 lb log square on my foot. Ouch!

Honestly, I should have just dumped the log like an ejector seat. But you always feel bad about banging up someone else’s equipment, so my instinct was to control the descent. Anyways, I walked around for a bit, took off my shoe, my foot looked ok, it was throbbing after a few minutes. Nothing seemed broken. I decided to put on some thick winter socks, and do the rest of the workout in socks.

Bench Press (medium rests)

bar x plenty
135 x 5
185 x 5
*wraps & sleeves*
215 x 8
215 x 8
215 x 8

Closegrip Bench (wraps, sleeves, medium rest)

230 x 3
230 x 3

Spoto Press (wraps, sleeves, medium rests)

205 x 8
205 x 8
*took sleeves off*
205 x 8

notes: by the last set, my elbows were bruising up, so I wore the sleeves too long

One Arm DB Rows (long rests)

105 x 12/12
105 x 12/12
105 x 12/12
105 x 12/12

Superset: Strict DB Side Raises & DB Front Raises (short rest)

12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: while this was going on, someone agreed to give me a ride and they were leaving so I ended the workout then and left. By this point my foot was too swollen for a shoe anyways, so I was happy to get a ride back home.

Currently resting the foot up and observing the bruising.

13 Oct 2016

Three days in a row is making me tired and grumpy. Needed to make the last day count.

warmup: nothing. it occurred to me during squats… why don’t I warmup any more??? I need to start warming up again, I used to warm up my hams and VMO before squats. Next time!!

Low Bar Squats (long rests, knee sleeves, Romaleos, no belt)

135 x 2
225 x 2
300 x 2
325 x 2
355 x 2
375 x 2 no-wraps Rep PR!!
315 x 2

notes: a modest PR, but I will keep building my squats slow and steady so I don’t wear out my knee again. Plus my previous nowraps PR was with a belt, and I beat it beltless, so that is extra good for me. I might have dropped off too much weight for my backoff set, but meh.

SSB Squats (medium rest, ass to grass, pause at bottom, Romaleos, sleeves, no belt)

70 x 3
160 x 2
255 x 3
255 x 3

notes: these were feeling good today, so I buried my ass to the ground and took a nice pause, each rep.

Box Deadlifts (medium rests, constant tension)

275 x 6
275 x 3
275 x 6

notes: grip was off-center on set 2, so I did a third set.

Yoke Hold (sneakers)

420 lb Yoke held up for 60 seconds

notes: thought it would be nice to just feel the weight and practice keeping a solid core. It does start to sway after 30 seconds haha! I am real happy with my Yoke Walks, whenever I see other people go heavy they wear a belt, but I have been able to go heavy without. I am hoping this will help.

Prone Leg Curls (short rests)

140 x 12
140 x 10
140 x 12
140 x 9

notes: less reps, more sets than last week

Alternate between Hyperextensions and Face Pulls

12 hyperextensions, 30 lbs x 15, 12 xt, 30 x 15, 12 xt, 30 x 15

notes: no rest, just back and forth from one exercise to another

9 Oct 2016

Canadian Thanksgiving weekend! Family is all far away so I spend extra time at the gym.

Sunday night light bench and tough assistance.

warmup: slow neg side raises, Cuban presses, shrugs

Paused Bench Press (short rests, 1 sec pause at bottom, explosive reps, no wraps no sleeves)

bar x forevr
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

notes: one of the weaknesses in my bench is I don’t have that MMC quite down on the press, but I do feel it load the back and triceps up on the way down, after years of slow negs. So today I tried to focus on the concentric. Slow lower, short pause at the bottom, then explode up. Light work tonight, no need for wraps or whatnot.

Closegrip Bench (short rests)

190 x 5
190 x 5

Spoto Press (medium rests, juicy pause at the bottom)

160 x 8
160 x 8
160 x 8

notes: felt it nicely in the triceps

One Arm DB Rows (2 min rests)

100 x 15/15
100 x 15/15
100 x 12/12
100 x 12/12

notes: after the light bench, these hit me savagely. I got real sweaty real fast.

Front Carry

110 lb plate carried 130 ft

Sled Drag

110 lb plate dragged 260 ft

notes: I improvised a little strongman cardio. I tried front carry first, then figured a sled drag sounded cooler. That sled drag backwards got painful around the halfway mark LOL. Hittin the hamstrings good.

I was sorta dead after this. Should have saved it for last LOL

Superset: Strict Side Raises & Front Raises & Assisted Pullups (2 min rests, pullups with a resistance band)

15s x 10 / 15s x 10 / 5 hammer grip
15s x 10 / 15s x 10 / 4 hammer grip
15s x 10 / 15s x 10 / 5 hammer grip

notes: my pullups blow, I need a stronger resistance band haha

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 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.

Cut Day 48 – Glutes

Was able to work out a time to get a session in with my friend, so we could get some good pictures.  To make it worth her while, we made it a glute-focused workout.  I will do more Legs on Monday, this was just extra work.

Cardio

30 min elliptical, heavy resistance
5 min break
40 min ellip, light resistance, fast pace
20 min break for food
30 min, moderate resist, fast pace
5 min break
10 min heavy while waiting for friend

You may ask, why not a spin bike?  Because I am doing a few spin classes tomorrow and I didn’t want a sore ass, haha.  Then my friend showed, and it was time for weights!

Warmup

5 min heavy elliptical, focusing on contracting the glutes and hamstrings

Jefferson Lifts (back and forth, me to her)
40 x 15
40 x 15
60 x 15
60 x 15

IMG_3775

Kickback Machine (back and forth)

40 x 15/15
50 x 15/15
55 x 15/15
60 x 15/15

IMG_3779

SLDL (back and forth)

90 x 20
110 x 20
110 x 20

IMG_3783

Reverse Hack Squats (back and forth)

2 plates x 15
4 plates x 15
6 plates x 15
8 plates x 15
10 plates x 15

IMG_3790

Seated Calf Raises (back and forth)

1 plate x 20
2 plates x 20
2 plates x 20

Donkey Calf Raise Machine (back and forth)

240 x 20
260 x 20
260 x 20

Leg Press Calf Raise (back and forth)

260 x 20
300 x 20
300 x 20

Standing Leg Curl (back and forth)

70 x 15/15
80 x 15/15
90 x 15/15

IMG_3795

Superset Seated Leg curls and Leg Extensions (back and forth)

120 x 12 / 120 x 15
120 x 12 / 120 x 15
120 x 12 / 120 x 15

Shoulders, Cut Day 10

Jan 15 – Shoulders

Nothing like trying to rush out the door in order to honor the “pre window”!

DUDE WE HAVE TO GO THE GYM NOW I JUST TOOK MY PREWORKOUT… clock is ticking!!!

Lunchtime workout in the office gym.

The name of the game is Giant Sets.  Just keep moving and burning.

(about 60 sec rest only b/w each giant set)

Giant Set:  Arnold presses + reverse pec deck (thumbs down) + plate raises

(25s x 12) + (75 x 12) + (35 x 15)
(30s x 12) + (90 x 12) + (35 x 15)
(35s x 10) + (105 x 12) + (35 x 15)

notes:  love the thumbs down variation you can get with free-moving stiff handle pec decks, allows me to target my rhomboids more.

Giant Set:  seated military presses + bent over rear delt cable raises + t-bar row (elbows high)

(125 x 12) + (30 x 15/15) + (45 x 20)
(135 x 12) + (30 x 15/15) + (50 x 20)
(145 x 9) + (30 x 12/12) + (60 x 15)

notes:  on the mil press, I only came down until the tops of my arms were parallel with the ground.  My shoulder was feeling tweaked so I played it safe.  On the t-bar row, I kept elbows high and really tried to squeeze the proverbial pencil in between my shoulderblades; despite me knowing this is a movement for my back, I like to bring the connection in a bit on some of the movements.

Giant Set:  reverse pec deck (thumbs up) + strict DB side raise dropsets + cable front raises

(45 x 20) + (20s x 15 DROP 15s x 6 DROP 10s x 4) + (30 x 9)
(45 x 20) + (20s x 13 DROP 15s x 8 DROP 10s x 5) + (15 x 15)
(60 x 20) + (20s x 10 DROP 15s x 7 DROP 10s x 8) + (15 x 12)

notes:  I was going to rear delt flys with the cables, but another dude in the gym wanted to use one of the cables, so I went back to the pec deck and went thumbs up.  I kept it light because I kept popping a knot on my traps whenever I came back with the handles, so I wanted to be gentle and see if I could work the knot out.

By strict side raises I mean arms STRAIGHT.  No need to worry about pinkies high and pouring out pitchers of water when you keep your arms straight.  It makes the exercise a lot harder but I wasn’t trying to look cool, so light DBs don’t bother me.

By the time I finished a double dropset of strict side raises, my shoulders were SMOKED!  I could barely do the front raises, no matter how light they were.