Tag Archive: tricep extensions


7 Sept 2016

How was everyone’s long weekend? For me an extra long weekend! That extra long weekend lasts an extra extra EXTRA long time!! #gumcommercial

So, on the way to the gym tonight. Go to sit down in the car, and have a MASSIVE muscle cramp in my abs! Holy jeez. Doubled over in pain. Cars behind me honking at me and screaming because I am not moving forward. Fun times. I have never had an abs cramp before that I can remember, whats that about…

So I was feeling very tender in my abs all workout.

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

Log Press from Rack (2 min rests, push press)

110 x 3
140 x 3
*wrist wraps on*
170 x 3
170 x 3
170 x 3
170 x 3
*sleeves and wraps on*
170 x 6 @RPE7

notes: last set, did not want to go to failure with all the weird chit going on in my stomach. But I am really happy with that number, because I am on pace for another Rep PR.

Superset: Viking Press & Widegrip Pulldowns (2 min rests)

180 x 5 / 180 x 10
180 x 5 / 180 x 10
180 x 5 / 180 x 10
180 x 5 / 180 x 10

Superset: Plate Front Raise & Cable OH Extensions & DB Hammer Curls (2 min rest)

45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: the tricep extensions tweaked my abs again, so I stopped there.

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2 Sept 2016

Friday night. Haven’t done a lonely solo Friday night gym sesh in a while. My motivation was definitely not there, my mind was always somewhere else. I had to fight with every ounce of my willpower to get all of my slated work done lol.

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

Log Press from Rack (2-3 min rests, push press)

80 x 3 (small log)
110 x 3 (medium log from now on)
130 x 2
*wrist wraps on*
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

notes: the AMRAP on the last set was optional, and I just wasn’t feeling it tonight

Superset: Viking Press & Widegrip Pulldowns (2 min rest)

Viking 100 x 5 (warmup)

Viking 170 x 5 / Pulldowns 165 x 12
170 x 5 / 165 x 12
170 x 5 / 165 x 12
170 x 5 / 165 x 12

notes: now this combo works! I felt a great pump in my upper back from this. I did the Vikings the same way I used to do a “scrape the rack” press from the John Meadows workouts. Gets my rear delts and traps fired up, so when I pump out some pulldowns, it all comes together in a really nice way. Magic!

Superset: DB Front Raises & OH Cable Tricep Extensions & Hammer Curls (2 min rests)

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

25 Aug 2016

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

Log Press from Rack (push press, short rests)

80 x 5 *small log*
110 x 3 *11 inch diameter log from now on*
120 x 3
140 x 2
155 x 1
165 x 1
*wraps and sleeves on*
175 x 7 Rep PR!!

notes: YAAAASSSSSS! Victorious. After my AMRAP set last week, I thought I had it in me to PR off reps. And so it was. I must have wrapped supertight, because after this one set my biceps were pumped as hell for the rest of the evening LOL hashtag occlusion training

For the next cycle I will need to ramp up my percentages (I reset the base for my percentages every 3-4 weeks)

Viking Press (medium rests, no wraps or sleeves)

100 x 8
150 x 8
170 x 8

notes: first time! Fun! It gets hard fast though LOL

Widegrip Pulldowns (short rests)

180 x 8
180 x 8
180 x 8

Superset: Plate Front Raise & Cable Overhead Extensions & DB Hammer Curls (medium rest)

45 x 10 / 90 x 7 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10

90 on the cable for OH xt just doesn’t feel right. Cant get a good contraction. 75 is sweet, great stretch and great squeeze

Oct 15, 2015

Sorry for the absence!  I have been travelling for work.

This was a workout on the road. Drove 40 min to a gym out in some little hamlet. just cause it had a log, LMFAO. and then found out it had lots of KBs, no DBs. #gymlife

Log Press

100 x 4
120 x 1
130 x 9 @RPE8
130 x 9 @ RPE8
130 x 7 @RPE8
130 x 6 @RPE8

Superset: doublehand KB overhead extensions, and KB Curls

36 kg KB x 9 / 14 kg KB per hand x 10
36 kg KB x 7 / 14 kg KB per hand x 10
36 kg KB x 6 / 14 kg KB per hand x 8
36 kg KB x 6 / 14 kg KB per hand x 8

notes: it was getting late then, so I had to stop, and made the drive back to my hotel.

Aug 16, 2015

I am treating this like a bit of a deload week, although I will also strength test as the opportunity permits and if I don’t feel too beat up. The 2 a day thing is over, for now at least. I might keep doing cardio and prehab in the morning at work though.

Workout

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Box Front Squats (2 min rests, Romaleos, SBDs)

bar x 5
135 x 4
185 x 3
225 x 1
*belt on*
250 x 3
250 x 3
250 x 3

Smith Machine Incline Press (shallow incline, 60 sec rests)

while I wait for my thumb to recuperate, this is my best choice for chest work right now lol

bar x 5
bar + 90 x 2
+100 x 2
+110 x 2
+120 x 2
+130 x 2
+140 x 2
+150 x 2
+160 x 2
+170 x 2
+180 x 2
+190 x 2
+200 x 2
+210 x 1

notes: as much as anything else, this was a test of my shoulder health. seem to have worked most of the cobwebs out, these sets felt smooth!

Tricep Extension Machine (30 sec rests)

4 plates x 12
5p x 10
6p x 8
7p x 6
8p x 4
9p x 4
10p x 4
11p x 4
12p x 4
13p x 4
14p x 4
15p x 4

post: 20 min LISS cardio

Aug 4, 2015

Upper body day today, but I wasn’t going to go too crazy, while I let my thumb heal. Grip still not there.

AM Workout

warmup: foam roll upper back, armpits; shoulder capsule stretch; facedown banded shoulder dislocations; Y Handcuffs

6 Way Raise (30 sec rests)

5s x 10
5s x 10
5s x 10

Cable Overhead Tricep Extension (30 sec rests)

8 plates x 20
8p x 20
8p x 20

Lying Cable Curls (rope attachment, 30 sec rests)

8p x 20
8p x 20
8p x 20

post: 15 min LISS

PM Workout Strongman stuff

warmup: none

Log Clean and Press (clean and press each rep, 90 sec rests)

130 x 2
130 x 2
130 x 2
130 x 2
130 x 2

notes: form improving, getting better with queues

Keg Press (2 min rests; varied hand placement set to set)

120 x 10
120 x 8
120 x 7
120 x 6

Circus Dumbbell Clean and Press

45 x FAIL

notes: I wanted to grab the giant dumbbell and practice a 2 handed clean, with the different hand placement on the press. The frame by itself is just 45 pounds, so it was a good place to start practicing the form. Unfortunately, cleaning and pressing even 45 lbs was something my mending hand did NOT like. It throbbed for 10 min, and then itched like HELL, it was an odd feeling. So I called it there, and went home.

July 28, 2015

AM Workout

warmup: foam rolled upper back, lats, armpits, triceps; shoulder capsule stretch

6-Way (30 sec rests)

5s x 10
5s x 10
5s x 10

Overhead Cable Tricep extension (30 sec rests)

8 plates x 20
8p x 20
8p x 20

Rear Delt Cable Fly (30 sec rests)

2 plates x 27
2p x 20
2p x 20

post: 15 min LISS cardio

PM Workout Strongman stuff

Log Clean and Press (clean and press each rep, 2 min rests)

110 x 6
110 x 6
110 x 7
110 x 3

notes: really had to work on the technique tonight. Had to slow it down, make the movements and the transitions deliberate, and so it hurt my AMRAP totals, haha. Had to learn to squat down low on the pick off the ground, which brings the log high on my chest, to roll it up to my neck, lean back, bring in my upper chest, and the hardest for me… to keep my elbows high and build a shelf for the log. Then to press up and push my head through. Lots to learn.

Keg Press (2-3 min rests)

120 x 1
150 x 1
150 x 1
150 x FAIL

notes: so close on that last one! Decided to move on. The clock is broken in the gym so I can’t easily track time between sets. And I am anal I guess, because it pisses me off, lol.

Dumbbell Clean and Press (clean and press each rep, 90 sec rests)

75 x 1/1
75 x 2/2
75 x 2/2
75 x 2/2
75 x 2/2

notes: once I remembered to activate my glutes, it got easier.

July 22, 2015

Shoulders. Pissening sickness ensues.

AM Workout

warmup: foam roll upper back, lats, armpits; shoulder capsule stretch

6-Way DB raise (30 sec rest)

5s x 10
5s x 10
5s x 10

Overhead Cable Extension w Rope (30 sec rest)

8 plates x 20
8p x 20
8p x 20

RD Cable Fly (30 sec rest)

2 plates x 27
2p x 18
2p x 14

post: 15 min LISS

full day of work

PM Workout

Strongman Shoulders

warmup: foam roll upper back, armpits, triceps

Log Clean and Press (2-3 min rests)

80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
150 x 1
160 x 1
160 x 1
160 x 1

notes: goal was to work up to some heavy singles. My clean technique gives out before my press, so 160 wasn’t hard on the press, just cleaning the log up becomes hard. So I stayed there for a few sets.

Keg Press (90 sec rest)

120 x 2
120 x 2
120 x 2
120 x 2
120 x 2

notes: fast doubles. first time doing this, so wanted to get comfy with the form: cleaning it up, then pressing with an uneven grip.

1 Arm DB Clean and Press (clean and press each rep to full overhead, 2 min rests)

70 x 4/1
60 x 8/6
60 x 6/6
60 x 6/4

notes: again, cleaning it was the part that wore me out. plus running towards the end of my workout, and I was getting fatigued.

June 23, 2015

Thoughts:
– gorgeoussssss day! loving the warm sun, finally!
– middle of the week stat holiday? thank you Quebec!
– with the 2 a day thing, I realize I am not taking in enough calories. I cant eat like before no mo, halfway through the day I felt shaky and my throat got sore and I am like oh chit, I need to stuff in more food. naps and eats are my best friends.
– that article on the main BB site from Joe Defranco is GOLD! I am going to try out all of those warmups, my shoulders feel like they are getting pounded every single day. Its like every day is prom night for my shoulders… So prehab and major mobility warmups will also be my friend.

AM Workout

pre: – resistance band shoulder dislocations laying on my stomach (this HURT so fukkin bad)
– Y Handcuffs
– Kneeling Thoracic Extensions
– Static Lat Stretch

6-Way DB Raise (30 sec rests)

10s x 10
10s x 10
10s x 10

2 Hand DB Overhead Tricep Extension (60 sec rest)

50 x 20
50 x 20

Lying Cable Curls (60 sec rest)

37.5 x 20
47.5 x 20

That was it! LOL Had to rush back to work. And eat food.

PM Workout

pre: Defranco Simple 6 Upper Body Warmup

Push Press (2 min rests)

bar x 5 strict
95 x 3 strict
135 x 1
*elbow sleeves and wrist wraps on*
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

Smith Machine Shoulder Press (90 sec rests)

bar x 8
bar + 50 x 8
+ 70 x 12
+ 80 x 10
+ 90 x 8
+ 100 x 6
+ 110 x 4

notes: love these so much more than DBs, at least for the hypertrophy aspect of it

Z Press (rolled up yoga mat under my butt, 60 sec rests)

bar x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5

notes: 125 set had a good grinder on the last rep, so I stopped there

Hammer Curls (60 sec rests)

35s x 12
35s x 10
35s x 8

notes: big jump from the 30s, lol

Leaning Strict Cable Side Raises (30 sec rests)

2 plates x 10/10
2p x 10/10
2p x 10/10

post: 15 min LISS

June 11, 2015

Still sore, but I feel like I am turning the corner a bit. Will come out of this stronger. Day 5 in a row of workouts.

Wanted to test out the shoulder a bit, but would have to be very cautious. Bring on my least favorite exercises!!!

Closegrip Bench – Superset with Resistance Band Over & Backs; 2 min rests

bar x 6
95 x 6
115 x 6
135 x 6
155 x 6
155 x 6
175 x 6
175 x 6

notes: the Over & Backs helped me warm my shoulders up. Shoulder felt most sore at the extremes – touching my chest or at lockout. The lockout thing surprised me, I don’t get that kind of pain doing normal or widegrip bench.

Incline DB Bench (2 min rest)

40s x 3
50s x 3
60s x 3
65s x 3
70s x 3
75s x 3
75s x 3

notes: Just keep doing low rep sets until the reps stopped being smooth. They stopped being smooth at 75s, lol.

Skullcrushers (60 sec rests)

75 x 12
75 x 10
75 x 8
95 x 4
95 x 4

notes: the 60 second rests were kicking my butt on this one.

One Arm Cable Tricep Extensions (60 sec rests)

7.5 x 20/20
12/5 x 20/20
17.5 x 20/20

notes: while this particular cable machine was a heavy one, my real focus was on working the peak contraction. Regardless of weight, if I do this movement towards the end, I can get a really good squeeze on the tricep if I extend it past my body.

Decline Cable Fly (30 sec rests)

15 x 12
25 x 12
35 x 12
45 x 12

notes: 30 sec rests were kicking my butt, shoulders warned me to not get sloppy with my form.

post-workout: 15 min LISS