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Domination Of The Pink Weights


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Not sure how much different this would be but I've been left extremely sore in the chest doing paused dumbbell flyes, maybe throw those in one workout and see if you like them?

Edited by MattM
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  • 3 weeks later...

Not sure how much different this would be but I've been left extremely sore in the chest doing paused dumbbell flyes, maybe throw those in one workout and see if you like them?

Where are you pausing? At the top or bottom?

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Been out a while due to back issues.

11/28/15

Back

DB Row

30x10

40x10

50

60
70

Hammer strength ISO High row (one arm at a time)

45x10

60

75

85 (alternating hands this set)

Neutral grip mid length heavy pulldown to nose area

105x10

120x10x2

Shrug with standing calf raise machine (trying something different) 3 second pause at top

55x10

75x10x2

Calves

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11/30/15

Interesting chest day

Incline DB press

20x10x2

25x10

35 - after two or three reps I realized my right elbow was absolutely killing me. I couldn't stabilize the weight. I quickly stoped and put the weights away. I moved my arm around and felt no pain. Nothing at all wrong.

Life Fitness chest press machine

Started to press a light weight to see how it felt and my elbow killed. Once I stopped pushing, all the pain went away. I became very frustrated but worked through the rest of the session and made a lot of changes for the day

Pec fly

55x20x5

I did this with intensity since this had no ill effect on my elbow

Front DB raise

15x10x3

Side delt machine

40x10x2

50x10

Cable stack face pull

17.5x20

17.5x15x3

On the last three, I really tried to concentrate on moving the weight with my rear delts and not my bi's. I feel it worked a lot when I slowed down and methodically thought about it.


12/2/15

Arms

Just went to my gym here at the apartments to do some arm stuff. Never felt any pain in my right elbow

I did:

cable stack straight bar pushdown

cross chest curls

tate presses

db preacher curls

overhead tri extenstion with cable stack

reverse grip ez bar curls with cable stack

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It couldn't be some kind of tendonitis could it?

Never had that issue and don't know why I would get it now. But as you will see in my future posts....

12/6/15

Back

Tbar row

25x8x2

40x8

55x8

65x8

75x8

85x8

Close grip neutral grip pulldown

85x12x2

100x10

105x10

Pull over machine

80x10x3

BB shrug

135x20x3

12/9/15

Chest

Decline hammer strength

25x10x2

35x10

45x10

55x10

60x10

Hammer strength wide chest

35x10

50x10

60x10

65x10

Stretch push ups

8 reps

6 reps

DB Press

25x15x3

Face pull with cable stack

25x15x5

Absolutely no issue with my elbow. In fact, felt really good.

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  • 1 month later...

The last few weeks I've been doing stuff at the gym but not motivated to write it down. Nothing ground breaking. With that said, I discovered a Nautilus pull down machine at my gym that I fell in love with.

I don't have the physical energy to do what I used to do so I've decided to do this: Two workouts a week. First lift of each day will either be a heavy upper body or lower body compound lift and then some general accessory stuff after. The compound lift will be either a single, trip or five reps. I probably won't go to absolute failure, but I want to put in some good work. Today was the first day of this.

1/15/16

Lower body

Warm up

Rack pull from about 2 inches below knee

95x5

115x5

145x3

175x3

195x3

215x3

Wanted to hit 225 but this was the most work my lower back has done in a long time and I didn't want to push it for stupid pride.

Leg extensions

70x15x5

Abs

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1/19/16

Upper

Warm up

Military Press

barx5x2

60x5

75x3

90x3

100x3

110x2

My goal when I started was 105 for 3 so I'm happy with 110 for 2.

Hammer strength bench

35x8

45x8

55x8x2

Incline DB fly

20x10x3

New Life Fitness seated row

40x12

55x12

70x12

85x12

Pulldown with mid neutral grip

85x10x2

100x10

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1/21/16

Lower body

Abs

Wide stance leg press

90x5x2

140x5

180x3

230x3

255x3

275x3

300x3

Wanted to squat but my lower back felt weak so did this instead. Felt good. Feet are as wide as possible but the platform for this leg press isn't that wide.

Lying Leg Curl

40x15

60x15

70x15

Back extension

3 sets of 15

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1/26/16

Upper body

Warm up

Bench

Barx5x2

65x5

85x5

105x3

125x1

140x1

One hand db side raise while leaning with a support

10x12x3

Flat bench db fly

20x10x3

New life fitness seated row

70x12

85x12x2

Nautilus pull down

80x12

95x12x2

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1-31-16

Lower body

Rack pull a couple of inches below knee

95x5

115x5

145x5

Add belt

175x3

195x3

215x5

This was my goal and I did it. Two more reps than last week but the best part is very little soreness today. After I did it last week my back killed for two days. Today I'm fine.

I had to wait 20 mins to use the rack and therefore the gym was closing when I finished this. I went home and did 4 sets of 15 body weight box squats and some abs

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2-3-16

Upper

Warm up

Military press

Barx5x2

60x5

75x5

Add belt

90x3

100x1

115x1

On a new med and missed the timing of taking it. Ended up pretty dizzy in the middle of the lift. Wanted to accomplish more but happy.

Hammer strength incline press

45x8x4

Chest fly machine

55x15

65x15x2

Wide grip pull down

85x12x3

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2-6-16

Lower

Leg press (all weight is not including the 118 lb sled)

90x5x2

140x5

180x3

230x3

260x3

290x3

320x3

20 pound increase from two weeks ago

Abs

Back extension

3 sets of 10. Tried to squeeze my glutes to get back up but not sure it worked

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2/8/16

Upper

Push ups on a barbell that is about 18 inches high

15

12

12

Incline bench with fore finger on ring

Barx5x2

65x5

85x3

100x3

115x1

125x1

A couple of weeks back I benched 135 for 1, then last week I pressed 115x1, so my goal today was 125x1. Could have maybe done 135 if I had a trusted spotter

Incline dB fly

20x10x3

Barbell shrug with 3 second pause at top

135x10x3

Hammer strength pull-down (one arm at a time)

45x10

55x10x2

On a side note I do a lot of random stuff throughout the week while at home. I'll do band push downs or band pull aparts. Abs. Pull ups. Body squats.

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  • 1 month later...

Tore a muscle in my neck. It's back to normal. Been dealing with headaches everyday for that past few months. Makes my motivation low. 

 

3/4/16

 

Incline dB press
20x10
20x10
30x10
30x10
40x20

Chest fly machine 3 second descent
55x10x4

Seated row with close grip neutral
45x15
60x15
75x12
75x12

Hammer ISO front pull down
45x10x3

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I liked doing dumbbell incline pressing quite a bit last week, how is it feeling for you?  Any news about the bulging disc?

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3-11-16 

I wrote this workout yesterday but it didn't post? Anyways, just posting it again but I'm directly transforming to my phone so it won't be edited and look pretty. It'll make sense to me though. 

 

Military 5
Bar
55
65
75
85
Add belt
95
95

One arm row 8
40
50
60
60

Nautilus pull down 12 
75
90
105 15

Hammer strength incline
45
45
45

Incline db chest fly 12

20x3
 

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1 hour ago, MattM said:

I liked doing dumbbell incline pressing quite a bit last week, how is it feeling for you?  Any news about the bulging disc?

Not serious. They have no idea why it's doing that. On another note, my ankle has been really hurting a lot lately. I expect it to have the accident that happened 16 years ago but now it's getting bad. I got an x-ray of it and it is fine. No breaks or cracks. No signs of arthritis. Nothing. The doctors said I should feel no pain at all. So now I'm getting an mri of the ankle to try and learn what it is. Very slim chance, but doc says I may have developed a Phantom limb situation where my brain thinks it's in pain but it shouldn't be. Only happens to a few hundred thousand people a year so chances are low. But no sign of why I should feel pain now. 

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3-17-16

Upper

Incline db bench
20x10x2
30x10x2
35x10
45x16

Goal here was 45x20. Hopefully can get it in a few weeks. 

Hammer strength decline press (weight per arm)

45x10
55x10x2

PEC fly machine (3 second descent)
55x10
65x10
75x10 followed by 15 mini reps at contraction

One arm db row
40x10
50x10
60x10

Nautilus pullover (hard squeeze at bottom)
65x10
75x10x2

First time I've done this machine for actual weight. I usually use as a very light warm up. We will see tomorrow if I wake up sore from it.

Cable stack ab work

On my way home I pulled over to a hill and decided to run it. Not a massive hill, whether in length or incline, but still a hill. Ran up it, walked down, then turned and ran right back up. Did that 10 times over 2 sets. 

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Hill sprints!  Bad ass, I hope it felt good man.  I love pullover machines, I rarely get to use one but I would put them for last like you did this time.

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On 18/3/2016 at 8:12 PM, MattM said:

Hill sprints!  Bad ass, I hope it felt good man.  I love pullover machines, I rarely get to use one but I would put them for last like you did this time.

We have two at this gym: cable stack and plate stacked. I need to work on my positioning when doing them. My tris are really sore from it and I know it's from that because it's the top of my tris.

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3-18-16

 

Went to the apartment gym and did some small, quick stuff. All of this was for the muscle, not heavy weights.

 

25 pull ups

5 sets of 20 face pulls

3 sets of db side raises

4 sets of hammer curls supersetted with 4 sets of cable pushdowns with straight bar

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3-19-16

Lower

Box squat on 7 boxes (the boxes are those fitness step boxes)
Barx5x3
Very tight left hamstring
95x3
115x3
Add belt
135x3
155x3

First squat I've done in a loooong time and first leg workout I've done in 3 or 4 weeks. All things considered I'm decently happy about it. I feel I could have done more but my back is going to be real sore tomorrow so I didn't want to do real damage today.

Leg extension
70x15x2
85x15x2

Seated leg curl
55x15x3

Cable stack abs

Wanted to run hills again today but my legs were fried

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