Tag Archive: Z Press


June 30, 2015

Don’t blame me for this one. If you work out in a gym with commercial music playing often enough, it gets stuck in your head.

AM Workout

Office remains bananas. I do what I can.

warmup:
– banded shoulder dislocations laying on stomach
– Y handcuffs
– kneeling thoracic extension and rotations
– static lat stretch

6-Way DB Raise (30 sec rests)

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

note: girl from office walked by, saw me working with the 10 lb DBs, gave me a sarcastic “have a good workout” with a smirk. BRB brushin the dirt off my shoulders. Cappin these delts, BEE-YATCH!!

Cable OH Tricep Extensions (60 sec rests)

32.5 x 20
37.5 x 20
37.5 x 20

Lying Cable Hammer Curls (60 sec rests)

37.5 x 20
37.5 x 20
37.5 x 20

post: 15 min LISS on the elliptical

PM Workout

After work, came home, ate food, napped, pooped, headed back to gym. mid-to late evening workout.

warmup: rumble rolled upper back, lats; rumble rolled armpits and the area over my ribs; shoulder capsule stretch; pec stretches; lat stretches; banded shoulder dislocations

Push Press (2 min rests)

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

Standing 1 Arm DB OHP (2 min rests)

50 x 12/12
60 x 10/10
70 x 8/8
80 x 6/6
85 x 3/3

notes: I did these strict, no leg drive. Also no wraps. Best I have done with wraps and leg drive was an 85 for 5 or 6 reps (and I was fresh), so I was actually quite happy with this.

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

45 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: I am gradually moving further and further off the yoga mat, as my hamstrings get more flexible. I am barely on it now.

DB Hammer Curls (60 sec rests)

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

notes: mild improvement

Leaning Cable Strict Side Raises (30 sec rests)

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

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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 17, 2015

I tried ZMA for the first time again in years. By mistake. And it destroyed my sleep again. I was able to make it to work on Tuesday, but I couldn’t workout, much less function like a human being. Pushed my workout to Wednesday (pun!).

warmup: superset DB swings and resistance band over & backs. 3 rounds, 30 sec rests.

Push Press (2 min rests)

bar x 5 strict reps
95 x 3 strict reps
*elbow sleeves, wrist wraps on*
135 x 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

notes: I started to take it for granted and on the last set tried to do strict presses. That wasn’t happening (well, I did 1 rep but it was not so smooth), so I once again reharnessed the power of the leg drive.

Seated DB Press (90 sec rests)

20s x 8
40s x 5
*sleeves and wraps on*
50s x 12
55s x 10
60s x 8
65s x 6
70s x 4

notes: After last week, I was psyched to do these. Ended up getting the hang of the clean (pun!), and repped out my sets as planned. Progress!

Z Press (folded up yoga mat under my butt, rest from MIN to 60 sec)

bar x 5 (change weights and go again, min rest)
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5 (rest went up to 60 sec)
105 x 5
115 x 5
125 x 5
135 x 3

notes: I upped the rest and ended up making some progress! Finally hit full plates on these.

Hammer Curls (60 sec rests)

30s x 12
30s x 12
30s x 12

Strict Cable Side Raises (leaning raises, 30 sec rests)

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

notes: Kept the weights low and the rests short and the arms straight.

postworkout: 15 min elliptical

maybe the day off did me good, but I made some progress and had a good workout overall.

June 9, 2015

Shoulders, back, traps and forearms and biceps still rekt from the massage, but I still needed to put in work today.

warmup: superset DB swings and resistance band over & backs. 3 rounds, 30 sec rests.

Push Press (2 min rests)

bar x 5 strict reps
95 x 3 strict reps
*elbow sleeves, wrist wraps on*
135 x 1
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 5

notes: prob set my weight too low on this one, felt EZ, so I repped out the last set a little bit.

Seated DB Press (2 min rests)

20s x 8
40s x 5
*sleeves and wraps on*
55s x 12
60s x 8
65s x 6
65s x FAIL

notes: I almost never do these, because I suck at cleaning them up to my shoulders from seated. I tried to do a second set with the 65s, and I was just burning so much energy bringing them up that I said fukk it and moved on. I have seen the videos, I am aware of they technique they suggest, but it just hurts when I do it, and I avoid trying to tax my shoulders and end up pulling something in my back in the process. Like I said, I suck at it.

Z Press (folded up yoga mat under my butt, minimal rest)

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 3

notes: I wanted to make up for the DB Press, so on the Z Press I started light and kept the rests low and climbed up. So I would do the reps, change the plates, sit back down and do the next set.

Hammer Curls (60 sec rests)

30s x 12
30s x 12
30s x 12

Cable Side Raises (leaning raises, 60 sec rests)

1 plate x 10/10
2 plates x 10/10
3 plates x 10/10

notes: Leaning means I held the machine and leaned away from it, increase my ROM at the top a bit. This is my first time using this particular cable machine at this specific gym, and the plates SAY 20 pounds each, but there is no fukkin way I am straight arm side raising 60 pounds with my bum shoulders. So the plates lie. So I will just count the number of plates I stacked.

postworkout: 15 min stairmaster

March 20, 2015

Finally, a warm day! I legitimately enjoyed walking outside. Please come here nao spring… my heating bills are ridiculous.

Kettlebell Cleans

Still rehabbing my shoulder.

Kettlebell Cleans

30 lb x 10 per arm
45 lb x 10/10
50 x 8/8
50 x 8/8
50 x 8/8

then we practiced just letting me hold the bar in the right position, as a way to prep my shoulder.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 8
75 x 7
115 x 6, 2 assisted reps
115 x 4, then 4 assisted reps

Shoulder Complex: DB front raises, side raises, bent over RD flys

I used the 12 lb DBs for these, my shoulder was tweaking like hell.

10/10/10
10/10/10
10/10/10

Abdominals: mountain climbers, leg raises, bicycle crunches

20, 10, 20
20, 10, 30

Mar 13, 2015

Only had an hour with the trainer, so had to make it count.

Cleans

I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

30 lb x 8 per arm
45 lb x 8/8
50 x 8/8
50 x 8/8

notes: she was happier with my form near the end. not great, but better.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

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

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical

Mar 7, 2015

Back at it.

Clean & Press (I started off clean & strict press each rep, clean from the hang, 90 sec rest)

45 x 3
95 x 3
140 x 1
140 x 2
140 x 1
140 x 3 (clean once, push press 3 times)
140 x FAIL
140 x 3 (clean and push press each rep)

notes: 2nd crappy week in a row on the clean and strict press. I just couldn’t get it going. And only 2 weeks ago 135 for 3 reps was no big deal. I need to sit down with my coach (she is travelling right now) and get some help, because I think my form must be breaking down and its costing me my performance. I could clean it, but I couldn’t strict press any more. So I ended up just doing push presses. Very disappointed.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

40 x 20 / 8 over and backs
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8
40 x 20 / 8

notes: This still is feeling good. Upped the weight a bit and was still hitting the sweet spot.

Z Press (sat on a rolled up yoga mat, 90 sec rest)

45 x 8
75 x 8
105 x 8
105 x 8

notes: This was a big improvement from last week. My hips felt tight last week so I sat on a rolled up light yoga mat, and the warmup sets felt so good that I knew I had a good shot. My eventual goal is to sit flat on the ground, but this was a good few sets.

Shoulder Complex: DB Front Raises / Machine Lateral Raises / Reverse Pec Deck (60 sec rest)

20s x 10 / 30 x 10 / 30 x 10
20s x 10 / 40 x 10 / 40 x 10
20s x 10 / 50 x 10 / 50 x 10
20s x 10 / 60 x 10 / 60 x 10
20s x 10 / 70 x 10 / 70 x 10
20s x 10 / 80 x 10 / 80 x 6

notes: Decided to take a break from the 6-Way complex, as I know it hurts a bit on the shoulder (it hurts in a kinda good way, but it is still stressful). I kept the front raise weight the same so I wouldn’t have to keep chasing down dumbbells and just changed the pins on the machines. I have learned a few tips to keep my shoulders feeling good, for the front raises I bring the DBs down with a neutral grip (hammer grip), and then pronate my palms on the way up; and for the reverse pec deck, I hold the handles with my thumbs facing down so as to hit my rhomboids more.

Sets felt good so I kept upping the weight until I found the sweet spot.

Arm fluff time! Something more traditional than Cannonball Sets this week.

Superset DB Bicep Curls and V-bar Pushdowns (60 sec rest)

30s x 20 / 100 x 30
30s x 20 / 110 x 30
30s x 15 / 110 x 23

notes: high rep plumpness! Arms were tired but nice and full! They didn’t have that amazing tight feeling, but they did have visible size on them. It wasn’t my best pump ever, but it was still fun.

post-workout: LISS elliptical

Feb 28

Gotta admit, I spent most of Friday and Saturday on House of Cards, lol.  Sorry Gym.

Anyhoo, I don’t normally work out in the evenings any more, but I had to get it in.

Clean & Press (clean & press each rep, clean from the hang, 2 min rest)

45 x 3
95 x 3
140 x 1
140 x 3
140 x 3
140 x 3
140 x FAIL, rest 60 sec, try again
135 x 2
135 x 2

notes: My head just wasn’t in the game tonight. Maybe my triceps were still fried (they had been sore for 2 days straight now), and then after a few rough presses, I started losing focus and the clean started slowing down, then it all fell to chit. Even after lowering the weight to 135, I had to stop a set when I hitched on the press up, or if I ended up being forced to push press.

Superset Cable Face Pulls & Over and Backs w/resistance band (30 sec rest b/w supersets)

30 x 20 / 8 over & backs
30 x 20 / 8
30 x 20 / 8
30 x 20 / 8
30 x 20 / 8

notes: kept the weight light and the rest low and tried to get lots of reps in, which just feels right for that area

Z Press (90 sec rest)

45 x 3
75 x 3
105 x 4
105 x 4

notes: the focus was still just not there for me. as I tried to press up, my hips started cramping up on me which threw me off and made me stop. next time I might try sitting on a rolled up mat to elevate my hips a bit.

6 Way DB lift (60 sec rest)

10s x 10
10s x 8
10s x 10

notes: these are starting to feel a bit better

For my Arm Fluff, I decided to try the “cannonball” workout that was on the main BB.com page, basically one long set with no rest where you pyramid up the machine until you cant keep up then you start over… and over… until you die, or whatever.

http://www.bodybuilding.com/fun/buil…ball-sets.html

Cannonball Set Bicep Machine (no rest, replace the pin, scribble a quick note as needed and keep going)

10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 6
10 x 8
20 x 8
30 x 8
40 x 8
50 x 6
60 x 4
10 x 8
20 x 8
30 x 8
40 x 4
10 x 8
20 x 8
30 x 5
10 x 8
20 x 8
30 x 6

notes: biceps were screaming! I realize I started way too light, even with max fatigue and pump, sometimes 10 pounds is just too light. My goal by starting on just the first pin was: it means you do more sets, and if on your next microround you go just as far as the last set, then stop.

So essentially, instead of stopping when I can’t do the first weight any more, I stop when I make it just as far as I did the last microround. I will never reach a point when I can’t curl 10 lbs on the machine, so instead I stop when I am just spinning my wheels.

Cannonball Set Tricep Machine (no rest)

10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 8
100 x 5
10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x FAIL
10 x 8
20 x 8
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8
90 x 4

notes: my elbow tendinitis is burning as I type this, so I should have done cable pushdowns instead of the machine. bah.

I realize in hindsight that this isn’t enough work for your arms. I realize that because 5 min after doing these massive cannonball sets, my arms felt fine again. I wanted to try it out and see how it worked, and that’s fine, but these are only good as:
a. finishers
b. pre-exhaust before the heavy work

notes: still, my arms were pretty pumped!! hundreds of reps on arms, lol

post-workout: 2.1 miles elliptical

Feb 20, 2015

mid-morning session at the office gym.

power clean & press (clean from the hang, clean it and press it each rep, 90 sec rest b/w sets)

bar x 3
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

notes: getting the hang of these (pun!)

superset: face pulls and over & backs (used a light/medium resistance band for both, 45 sec rest)

20 pulls / 8 o&b
20/8
20/8
20/8
20/8

notes: I normally use cables for face pulls, but this felt good too. The gym was crowded, so I used what I needed to use.

Smith Machine Z Press (90 sec rest)

35 plate per side x 8
35 pps x 8

notes: the only barbell was being used for bench press. can’t hate on that, so smith machine was a compromise. it isn’t exactly the same exercise any more because I don’t need to stabilize the bar, but I am still using shoulders and subtracting leg drive.

6-way (60 sec rest)

10 lb DBs x 8
10s x 8
10s x 8

notes: shoulder still hurts, not as bad

superset: DB bicep curls and closegrip incline pushups (60 sec rest)

30s x 20 / 20 pushups
30s x 15 / 20 pushups
30s x 15 / 20 pushups

notes: I used the smith machine for the pushups because I could set my height and get my hands in nice and close. if I was less of a fat chit I could take my feet out far enough that I could dip my head down past the bar and really work the triceps, but no dice. Still, supersetting these made my arms nice and red and pumped! They didn’t hurt and they didn’t swell so bad I couldn’t use them, but they did get red and they did experience a nice pump

post-workout: 2.1 miles LISS on the elliptical

Feb 14, 2015

Up urs V-Day

 

Well, I made it a really technical session tonight.

I wanted to get coached a bit on cleans, get some coaching on the Z Press. I did a bunch, got some footage, coach did a few sets, got some footage

We didn’t really track what I was doing, but I would roughly say:

power cleans (sort of a hang, from just below the knee)

bar for a few sets of 5
95 pounds for a set of 5
115 for a set of 5
135 for 3 sets of 3-5 reps

Z Press (butt on a small pad)
bar for a set of 8
85 pounds for 2 or 3 sets of 8
95 pounds for 2 sets of 8

tri-set: face pulls, over&backs, 6-way (30 sec rest b/w tri-sets)

30 x 20 / 8 over&backs / 10 lb DBs x 10
30 x 20 / 8 over&backs / 10 lb DBs x 10
30 x 20 / 8 over&backs / 5 lb DBs x 10 (tried a hammergrip, felt less painful)

post-workout: 2 miles LISS on the elliptical