Tag Archive: twist press


Cycle 2 Week 2 Chest

 

 

Bench Press and Assistance

Superset Bench Press and Over & Backs or mid row machine  (60s rest)

75 x 5 / O&Bs x 8

90 x 5 / OB8

110 x 5 / OB8

130 x 3 / Row 140 x 5

150 x 3 / 140 x 5

165 x 10 / 140 x 5

notes:  Gym was SUPER busy!  Had to wait 5 min for a Bench, but I was patient.

 

Machine Chest Press (45s rest)

150 x 8

160 x 8

170 x 8

180 x 7

notes:  feeling good, tossed in an extra set

 

Smith Machine Incline Press  (45s rest, constant tension reps)

2 plates x 6

2 plates x 8

2 plates x 8

2 plates and 2 dimes x 8

notes:  reps went up, tossed in an extra set

 

Twist Press  (30s rest)

50s x 10

50s x 10

55s x 10

55s x 7

notes:  My old friend is back, the twist press!  Dropped the rest down, tossed in another set.

 

Behind the Back Side Cable Raise (no rest, back and forth arm to arm)

15 x 12/12

20 x 12/12

20 x 12/12

Face Pulls (45s rest)

30 x 30

40 x 30

50 x 30

notes:  Brought the reps WAY up, and dropped the weight.  Felt good!

Cage Press (45s rest, explosive reps)

95 x 5

95 x 5

95 x 5

95 x 5

notes:  had to wait 5 min for it, but finally, a decent powercage!  Did real cage presses, and threw in some overhead shrugs at the end of every set just for fun, finish the traps off.

post-workout – 15 min cardio

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Today was all about the chest! What’s better than a chest workout? TWO chest workouts? It’s not overtraining… it’s overGAINING *gunshot*

Due to various circumstances it would take too long to type and not worth reading, both workouts were at the office gym. Afternoon workout was with a coworker.

AM Chest

flat DB Press, some rotator cuff work (60 sec rest)

40s x 14 / 15 lb DB taken through ROM, 15 times per arm
50s x 10 / ROTO
60s x 10 / ROTO
70s x 6 / ROTO
80s x 6
90s x 1
90s x 2

notes: Only did rotator cuff work until I felt loose.

Actually rather embarrassed here at my lack of strength. I am better than this, but my shoulder got cranky right away. I intended to bang out 20 reps with the 40s, and the left shoulder hurt immediately. I had to go slow and deliberate and keep the reps low on every successive set. By the time I got to the 90s, my loss of strength was clear. On my first set, a skinny ectodouche hovered over me on his way to go do crunches, and it threw me off. So I decided to do a second set, but now with no distractions, it still wasn’t happening. Mad and sore, I wandered off to the Smith Machine.

flat Smith Machine press (45 sec rest, wide grip, constant tension, stay in mid ROM and pump out reps, no lockout or touch your chest)

2 plates x 15
2 plates x 13
2 plates x 15
2 plates x 15

notes: got in some good chest work here. felt a bit better.

Decline DB Fly

20s x 15

Low to High Cable Fly (45 sec rest)

55 x 15
55 x 15
55 x 15
55 x 15

notes: the cables were busy so I tried decline DB flys, did not like the feeling on my shoulder. But then the cables freed up so I went back to them. This cable is heavy so the weight seemed appropriate.

Generally disappointed in the chest session, so I resolved to do more after work. Coworker joined me, doing his own thing for the first half and then realizing he doesn’t know a damn thing and asking if he can do what I’m doing in the second half, LOL.

PM Shoulders, Chest

Superset Seated Smith Shoulder Press and Face Pulls (rest varied, see notes)

70 in plates x 12 / 22.5 x 15
(rest approx. 90 sec)
70 in plates x 12 / 22.5 x 15
(no rest)
70 in plates x 12 / 22.5 x 15
(no rest)
90 in plates x 12 / 27.5 x 15
(rest approx. 2 minutes?)
90 in plates x 12 / 27.5 x 15

notes: Right after my first set, my coworker wanted to talk to me about how he felt SO sick, and had NO energy. blah blah.

Feeling peeved, I did the next 3 supersets back to back with no rest, haha. Then he came up to me again and asked if I could lend him headphones, so I went off to my locker to grab him some. Then did my 5th set. ANNOYING!!

Twist Press (60 sec rest)

50s x 10
55s x 10
60s x 9
55s x 10
50s x 10
45s x 12
40s x 15

notes: I had intended to go up to 65s, but when I got too tired to do a 10th rep on the 60s, I decided to go back down the rack, and dip a few sets lower and go higher reps.

These felt good, WAY better than the regular flat press from the AM.

leaning Strict Cable Side Raises (no rest back and forth arm to arm)

12.5 x 12/12
12.5 x 10/10
12.5 x 10/10

notes: Heavy cable! No 20s for me, haha. When I was doing this, my coworker got jealous, so after I was done I showed him how to do these and he did 2 back to back sets.

Rear Delt Cable Fly (traded sets with my coworker, 45 sec or so in between)

35 x 15
35 x 15
35 x 15

notes: He had never done these before, so I led him through some sets.

DB Shrugs (back and forth with coworker, approx. 20 sec rest, lol)

100s x 15
100s x 12
100s x 10

notes: When he picked up his 50s to do his, he said it felt too rough in his hands, so he would only do a few reps and rerack them. So I would then immediately again do mine, lol. Made the rests deadly short!!!

And that was that! Headed home.

I am BEAT UP right now! Ugh, double workout days on low carb are DEADLY.

Felt so crazy beat up this morning, just rolled around uselessly for hours. Got a few meals in me, headed to the gym for the early afternoon! Can’t stop, won’t stop!

But yeah, 4th day in a row, wasn’t looking to break any PRs today.

Superset Standing OHP and Rotator Cuff Work (60 sec rest)

95 x 12 / 15 lb DB taken through ROM 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 9 / ROTO
95 x 6

notes: Right after my 4th set, a young guy wanted to come in and do deadlifts, and I felt like a dikc holding up a rack while ppl were squatting and deadlifting, so I just cranked out as many good ones as I could on the 5th set, and didn’t go after any grinder reps, and folded up tent and let him have it. Made sure on every set to drive my head forward on the positive and pack my shoulders back and crush hard on my traps as well as my delts.

Seated DB Power Cleans (30 sec rests)

15s x 10
15s x 15
15s x 12

notes: Ugh, the rotator cuffs were tired today!

Twist Press (60 sec rest)

40s x 10
45s x 10
50s x 10
55s x 10
60s x 8
45s x 12
30s x 21

notes: I decided on these to do more of the lighter sets on the pyramid up, then on the pyramid back down drop the weight 25% each time and do AMRAP. I was really hoping to hit 30 reps with the 30s but by then… nope! Tired, not able to control the twist any more.

I should add that on these, I tweaked my form a bit – At the full stretch at the bottom I leave my palms facing each other (hammergrip), and this lets me bring them down a little deeper, past my ribcage, and get more of a stretch, deeper ROM.

Leaning Cable Side Raise (no rest, back and forth arm to arm)

17 x 15/15
17 x 15/15
17 x 15/15

notes: Silly kilo conversions.

Rear Delt Cable Fly (30 sec rests)

55 x 15
55 x 10
55 x 13

notes: tried to go slow and controlled. kept getting distracted by random dipsht who wanted to do his one leg SLDLs right next to me, and it kept killing my concentration and putting me out of position. Didn’t really have a good series of sets on these, didn’t want to power through them and stop using the right muscles.

DB Shrugs (30 sec rest)

100s x 15
100s x 12
100s x 10

notes: up and back, hold for a few seconds on the last rep. felt good!

post-workout cardio

30 min elliptical

And that was that! Felt a good rush of blood into my chest, was able to squeeze it in between the twist press sets and feel the aches!

Transition back into morning workouts complete!  I just needed one Noontime workout so I had ample time to recover.

Was in the gym by 6:20, rockin

Superset Standing Military Press and Rotator Cuff Work w DB (45 sec rest)

95 x 12 / 15 lb DB taken through Rotator Cuff ROM 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO
95 x 8 / ROTO

notes:  I stopped when my back was arching and I couldn’t push it up smoothly without stopping any more.  Sometimes my trainer makes me transition to a push press, but I wanted this strict, so I called it.

Seated DB Power Cleans (30 sec rests)

15s x 15
15s x 15
15s x 15

notes:  Don’t need to go heavy, just keep your elbows up!  Needed a few pauses in the last set, so I think the weight is good for now.

DB Twist Press (60 sec rest)

50s x 10
55s x 10
60s x 10
65s x 5
60s x 6
55s x 7
50s x 10

notes:  Work my way up, then back down, supinating the wrists.

Leaning Cable Side Raises (0 rest, back and forth arm to arm)

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

notes:  stopped when I couldn’t keep good form, forearm was drifting up.  All the while rockin out in the mirror to what was playing on the gym speakers:  Jody Watley – Lookin For a New Love (woohoo, 80s!)

Rear Delt Cable Fly (30 sec rest)

55 x 15
55 x 15
55 x 15

notes:  these were tough!  I could tell this wasn’t really a PR day for me.

DB Shrugs (30 sec rest)

90s x 15
95s x 12
100s x 10

notes:  pulling up and back, a few long holds in there, shortened the rests down, feeling good.

post-workout 25 min elliptical

Then off to work!  Drenched in sweat by the end, intensity was really there, focus, all that.  Feeling dialed in.

I love it when ppl talk about ppl talking too much in the gym.  While the chatters chat, I just did a set.  While the complainers commiserate, woops that was me just did another set.  No offence, social commentators, but shut up and work.

 

Day 25:  High Carb Day / Shoulders, Chest

Another evening workout, will hopefully get back on the morning gains train by the weekend.  It feels like I am over the worst of the illness.

Superset Standing Military Press and DB Rotator Cuff ROM (45 sec rest)

95 x 12 / 15 lb DB taken through range of motion 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO
95 x 10+2 (had to rack it for a few seconds and regroup) / ROTO

notes:  I paused on the last set when I felt I was arching my back too much, regrouped and fixed my form.  Bar down past chin, but not until touching chest, shoulder not feeling up to that.  I wanted to do Face Pulls, but the gym was crowded, so did the DB work instead.

Seated DB Power Cleans (45 sec rest)

15s x 15
15s x 15
15s x 12

notes:  whew!  rotator cuffs tired!  the earlier DB supersets must have worked.

DB Twist Press (60 sec rest)

45s x 10
50s x 10
55s x 10
60s x 10
65s x 6

notes:  I was going to pyramid back down, but it was getting late so I moved on.

Machine Side Raises (45 sec rest)

50 x 15
60 x 15
70 x 12

notes:  Felt some major weakness in my left shoulder, so I accepted it and moved on.

Rear Delt Cable Flys (30 sec rest)

77 x 15
55 x 15
33 x 15

notes:  Pyramided my way down, first set was slow and strong and heavy (actually felt heavy as chit, that wasn’t hard to do slowly), second and third sets were explosive with controlled negatives.

DB Shrugs (45 sec rest)

85s x 15
90s x 12
95s x 10
100s x 10

notes:  Always focus and pulling up and BACK.  Mixing in regular reps with reps where I hold at the top for a few seconds, depending on how I feel.

I was going to do cardio, but by now it was 8:30 pm, and I wanted to wind down for the night (just like last night, LOL).

Day 2 back in the gym went well, despite my shoulder not feeling totally ready to rock.

Got up this morning feeling pretty solid, so I headed to the gym before my job started to get some work done.  Fewer workouts this week and more rests as I get ready for Saturday, so had to keep the intensity up for the workouts I do, with the time I have.

Had a list of the workouts I wanted to do, so I just steamrolled my way through the gym – stayed flexible on the order of the exercises, and just jumped to a new space if it looked empty.  Didn’t want any frickin downtime waiting for a station.

Chest Supported T-Bar Rows(midway grip, arms at 45 degrees, 45 sec rest b/w sets)

1 plate x 15
2 plates x 12
3 plates x 10
3 plates x 10
3 plates x 8
3 plates x 6

Superset Standing Military Press and Face Pulls (45 sec rest)

95 x 12 / 80 x 5 (this cable machine felt heavy as FUARK)
95 x 12 / 70 x 10
95 x 12 / 70 x 7
95 x 12 / 60 x 10
95 x 6 / 40 x 10

notes:  this particular cable machine was heavy and grindy, not smooth at all.  Needed to dial the weights down on the Face Pulls just to get them done.

One Arm DB Row (supporting leg extended back for all sets except final set, 45 sec rest b/w sets)

80 x 8/8
90 x 8/8
100 x 8/8
100 x 8/8 (supporting knee directly under hip)

notes:  When I use the bench for 1 arm DB rows, I find the placement of my supporting leg makes the exercise harder or easier.  If I row with my left, my right hand is on the bench, and if my right knee is right under my hip, it makes the reps easier.  So I like to start with that right leg extended almost straight back, only bringing the knee as I am trying to squeeze out the last few reps.  I think Pakulski said in a video that it keeps you from assisting with your offside lat, makes sense to me I guess.

DB Twist Press (60 sec rest)

45s x 10
50s x 10
55s x 10
60s x 8
55s x 10
50s x 10
45s x 10

notes: Climbing my way up the ladder, then back down.

Underhand Pulldown (hands slightly inside shoulder width, 45 sec rest)

150 x 10
165 x 10
180 x 10
195 x 10
210 x 9

notes: I have tried shoulder width, and find just inside shoulder width more comfortable.

Widegrip Machine Row (elbows kept high, 45 sec rest)

210 x 8
195 x 10
180 x 12
150 x 15

notes:  climbed up the ladder on the pulldowns, climbed back down the ladder on the rows

I was starting to fade pretty hard at this point, but grit my teeth and headed to the cables for some light shoulder work.

Leaning Cable Strict Side Raise (Zero rest, back and forth arm to arm)

10 x 15/15
15 x 15/15
20 x 15/15

Strict Rear Delt Cable Fly (30 sec rest)

17 x 15
17 x 15
17 x 15

notes:  it was light but I was toasted so I had to grunt hard to squirt these reps out with good form.  Straight arms, pop back and squeeze that pencil b/w your shoulderblades!

Once I barely got through these sets, I knew I was done for, so the volume was just right (having cut out cleans and shrugs and so forth).

Then walked to work in a snowstorm, bleh.

The course and the commute was messing me up, throwing off my schedule, but NO EXCUSES.  Had.  To.  Get It.  So.  Goddamn.  Hungry.  Went to the studio determined to get in some pushes tonight.  Whip out the Uni mask!  That’s when you know shttt just got REAL.

Warmup 20 min elliptical

Superset Standing Press and Face Pulls (rest 60 sec b/w supersets)

95 x 12 / 90 x 10
95 x 12 / 90 x 10
95 x 12 / 90 x 10
95 x 12 / 90 x 10
95 x 10 / 100 x 10

IMG_3732

IMG_3734

Seated DB Power Cleans (rest 30-45 sec)

15s x 15
15s x 15
15s x 15

IMG_3737

notes:  Rotator Cuffs are my weak point, so I can go light and still get a solid workout.  Remember to keep the elbows up.  I consider this very developmental.  It ain’t all glory and big pulls.  Some times it’s strengthening up the foundations.

Twist Press (60 sec rest)

40s x 10
45s x 10
50s x 10
55s x 10
60s x 10

IMG_3749

notes:  I lifted much of this workout from the Kroc workout on the M&S website.  In this press, you corkscrew up, touching the pinky ends of the DBs together at the top.  Feelsgoodbro, trust me.

Leaning Cable Side Raises (30 sec rest)

20 x 15/15
20 x 15/15
20 x 15/15

notes:  Get more ROM when you hang off the machine!

Rear Delt Cable Flys (30 sec rest)

40 x 15
40 x 15
40 x 15

notes:  Nice and slow, activate those rear delts!  Lots of low weight high rep goodness.

DB Shrugs (30s rest)

80s x 15
90s x 12
90s x 10

IMG_3773

notes:  Hold at the top for a squeeze for a second or two.  The grease stains on my shirt are from the twist press, haha.

Of course, 5 min later when I was racking the 90s, I had a MAJOR cramp in my neck, from those damn shrugs.  Needed a quick massage to work it out.

The workout felt good!  Things are finally starting to fall into place.  You know the feeling when your mind and body starts clicking together in unison.  I am starting to build up some momentum, feeling mean and hungry and ready to give this cut 100%!  All the way.  In it for the long haul.

Even had time to pose and have some fun with my friend Lucas.  I can feel the hunger through my screen!  Get scared.

 

IMG_3757

Feb 14 – High Carb Day / Back,Bi & Shoulders,Chest

Happy Valentines Day!  I decided to celebrate with high carbs and lots of workouts, haha.

 

In the morning I headed to the gym for Part 1 – Back, Biceps, Core

Bent Over Barbell Row (rest from 30-50 sec, time to change the weight plus a few seconds)

95 x 15

115 x 12

135 x 10

155 x 10

175 x 10

 

Widegrip Pulldowns (45s rest)

195 x 10

195 x 10

195 x 10

195 x 10

 

Superset DB Pullovers and Closegrip Cable Row (60-75s rest)

50 x 12 / 120 x 15

55 x 12 / 135 x 15

60 x 12 / 150 x 15

65 x 12 / 165 x 15

notes: the expansion of the ribcage during the pullovers helped me focus on expanding my ribcage again to isolate the back muscles during the rows (thanks for the idea coach!)

Assisted Underhand Grip Chinups (Heavy) (30s rest)

6, 6, 6, 6

notes: I could adjust my assistance, so I took less assistance than normal, to the point where doing 6 was a real strain.

Closegrip Cable Curls (45s rest)

83 x 12

94 x 12

105 x 12

116 x 12

 

Standing DB Hammer Curls (45s rest)

40s x 12

40s x 7

35s x 12

35s x 12

notes:  I was running out of gas pretty hard, so I had to drop the weight.

Preacher Machine Curls (45s rest)

90 x 17

80 x 13

70 x 12

notes:  no matter that I kept dropping the weight, my reps kept dropping.  I knew I was done for!  So I ended the bicep work and moved on to core for a bit.

Superset Roman Chair Kneeups and Decline Crunches (30s rest)

12 / 10 lbs x 12

12 / BW 11

12 / BW 11

12 / BW 9

notes:  I started the decline crunches off tucking a dime plate behind my head, but my shoulder felt sore, so I tried just bodyweight… and I couldn’t even complete those.  Weak core!  Need to put in work on that.

 

Then I went to work.  After work headed to the studio for a second session with the trainer.  Who needs valentines?  I got a date with the iron.

Superset Standing Overhead Press and Face Pulls (about 45s rest)

95 x 12 / 50 x 15

95 x 12 / 60 x 12

95 x 10 / 70 x 10

95 x 10 / 80 x 10

95 x 9 / 90 x 10

notes:  I got tired in the core quickly, so when I couldn’t control the back arch, I stopped pressing.

IMG_3672

Seated DB Power Cleans (45s rest)

20s x 8

15s x 12

15s x 11

notes:  this is my first time doing these.  I thought, I will start light with 20s… turns out this one is hard!  Especially because my rotator cuffs and stabilizer muscles are my weak link.  Which makes this the perfect exercise for me, weak on my weak links.  Dropped the weight and did the rest of my sets.

IMG_3682

Twist Press (30s rest)

30s x 10

35s x 10

40s x 10

45s x 10

notes:  first time doing this too.  You start off with a normal flat DB press, and supinate your wrists so that the pinky end of the dumbbells tough at the top of the press (you corkscrew on the way up).  Felt good!  I started light to see how it feels, and it was fairly light for me, but we only had so much time in this session, so we called it and moved on.

IMG_3691

Leaning Cable Lat Raise (30s rest)

20 x 12 each side

20 x 15

20 x 15

notes:  I find I get better form with the cables, and leaning increases the ROM, so I can hit a bit more of the delt.

IMG_3697

 

Rear Delt Cable Fly (30s rest)

20 x 15

20 x 15

20 x 15

notes:  Love these!  My form has much improved too.

IMG_3702

DB Shrugs (30s rest)

80s x 15

85s x 12

85s x 12

notes:  Focused on the squeeze at the top, was rewarded with a visible trap bulge!  Hooray!  Finally you can see my traps!

IMG_3708

 

Happy Valentines Day traps!