It’s been years since I’ve done -just- an arm workout. Quick and not too difficulty. Lots of DOMs, though. Forearm feeling good.
Dips:
bw x12x1
+25x12x1
+25x12x1
Overhead BB Extensions:
65x12x1
85x12x1
105x12x1
Single-arm Cable Extensions:
30x12x1
30x12x1
30x12x1
BB Curls:
95x12x1
115x12x1
115x12x1
Concentration Curl:
40x12x1
40x12x1
40x12x1
DB Hammer Curls:
50x12x1
60x12x1
70x12x1
+ stretching
Duration: 35 minutes
Exhausting workout. Not used to this much volume for a single body part in one session, so I am completely fried. Lots of back DOMS from yesterday as well. Floor presses went well, and then moved on to incline and decline bb presses. Really focusing on exaggerating the lockout of all pressing movements, which really makes the reps much more exhausting/more difficult.
Floor Press(60s rests between sets):
135x20x1
185x10x1
225x3x1
255x3x1
280x3x1
230x3x1
230x3x1
230x3x1
230x3x1
230x3x1
230x3x1
230x3x1
230x6x1
Decline Bench Press:
225x12x1
225x12x1
225x12x1
Incline Bench Press:
185x12x1
195x12x1
185x12x1
Flat DB Bench:
100x12x1
80x12x1
80x12x1
Flat DB Flyes:
30x12x1
40x12x1
40x12x1
Pec Flye Machine:
100x12x1
110x12x1
110x12x1
+ stretching
Duration: 80 minutes
Back at it after last week’s deload. Good start to the new routine. Low rest rates on the accessory sets killed me – it’ll take a week or two to get used to that. 60s rests between sets, give or take.
Deadlift (reps deloaded, 60-90s rests):
245x10x1
335x5x1
425x2x1
515x1x1
550x2x1
440x3x1
440x3x1
440x3x1
440x3x1
440x3x1
440x3x1
440x3x1
440x5x1
Wide-grip Pulldowns:
200x12x1
200x12x1
200x12x1
CG Chins:
bw x12x1
bw x12x1
bw x12x1
Leaning DB Rows:
150x12x1
140x12x1
140x12x1
Standing Single-arm Rope Lat Row:
50x12x1
60x12x1
60x12x1
Shrugs:
405x12x1
405x12x1
405x15x1
+ stretching
Duration: 80 minutes
Quick, easy deload workout. Keeping things loose to stay ready for the new routine next week.
Deadlift:
135x12x1
225x10x1
315x5x1
405x3x1
495x1x1
585x1x1
585x6x1
Seated Leg Extensions:
305x12x1
305x12x1
305x12x1
305x12x1
305x20x1
45-degree Hypers:
bw x12x1
bw x12x1
bw x12x1
+ stretching
Duration: 45 minutes
So-so workout. Pressing strength is just going backwards, it seems. Floor press strength, at least. Shoulder strength felt pretty good with the standing arnolds, despite all the work beforehand, but floor presses are just stagnant. Next week is a deload/light week, then I am going to change gears with a new routine/split, etc for a few months to try to get presses back on track. Squats have been doing well, as have deads, but would like to get pressing moving again.
Floor Press:
135x20x1
185x12x1
225x5x1
255x3x1
285x2x1
315x2x1
330x1x1
345x1x1
315x1x1
295x3x1
Flat DB Bench:
100x12x1
100x12x1
100x12x1
Dips:
bw x12x1
+45x12x1
+70x12x1
+45x12x1
+45x12x1
Standing Arnold Presses:
50x5x1
65x5x1
80x5x1
90x4x1 (PR)
Seated Rear Delt Flye Machine:
100x12x1
100x12x1
100x12x1
120x6x1
130x6x1
140x6x1
Strict Straight-arm Side Laterals:
25x12x1
25x12x1
Iron Cross Reverse Laterals:
15x12x1
20x12x1
+ stretching
Duration: 90 minutes
This was a very disgruntling workout. Had lots of energy and expectation going into it, only to have a lower back spasm in my very first warmup set that derailed my night’s ambitions. I had the same spasm last week but worked through it, but decided this week to just play it safe. After working up to a pretty easy, but cautious, 495 atg paused single, I switched to high bar oly style atg squatting (which I’ve rarely done), which really took a lot of effort. Nice change of pace. Kept deficit SLDLs moderate, and finished legs off with some weighted hypers (love those).
Paused ATG Squats:
225x10x1
315x3x1
405x1x1
495x1x1
High-bar Paused Oly ATG Squats (3+ second pause per rep):
405x2x1
315x5x1
315x5x1
315x5x1
225x10x1
Weighted 45-degree Hypers:
115x12x1
165x12x1
215x12x1
165x12x1
Deficit SLDL (bar @ ankle height):
225x3x1
315x3x1
405x3x1
455x1x1
OH DB Extension:
65x20x1
80x20x1
Dips:
bw x12x1
bw x12x1
bw x12x1
DB Curls:
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1
+ stretching
Duration: 90 minutes
Great deadlifting today. Didn’t realize the 635×5 set was a PR until I got home; pleased with that. 655’s first rep felt pretty sluggish or I would have gone heavier. Next time. Good workout overall.
Deadlift:
245x10x1
245x10x1
335x5x1
425x3x1
515x1x1
605x1x1
655x3x1
635x5x1 (PR)
Elevated Deadlift (plates raised 3.5″):
605x5x1
605x5x1
Shrugs:
225x6x1
315x6x1
405x6x1
495x6x1
495x6x1
405x8x1
315x12x1
Kneeling Y-Lat Pulldowns:
160x12x1
160x12x1
160x12x1
160x12x1
160x12x1
CG Chins:
bw x12x1
bw x12x1
bw x12x1
EZ Curl:
75x8x1
95x8x1
115x8x1
135x8x1
155x8x1
135x8x1
115x8x1
95x10x1
75x15x1
DB Hammer Curls (almost overhand grip to rehab forearm):
15x12x1
20x12x1
25x12x1
30x12x1
35x12x1
30x12x1
25x12x1
20x12x1
15x15x1
+ stretching
Duration: 120 minutes
Decent workout. Pressing strength wasn’t the greatest today and I fatigued fast. I concentrated on really extending my lockout on each rep on floor press today, and trying to relax a little at the bottom to get a little deeper on each rep. Pushed my forearm a bit with some standing arnold presses, which felt OK.
Floor Press:
135x20x1
185x10x1
225x8x1
255x8x1
275x8x1
300x6x1 (PR)
275x5x1
255x8x1
225x10x1
Decline Bench Press:
225x12x1
225x12x1
225x12x1
Pec Flye Machine:
110x12x1
130x12x1
170x12x1
Standing Arnold DB Press:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
Smith Reverse CG Bench:
195x5x1
195x5x1
215x5x1
235x4x1
195x5x1
Single-arm Reverse Pushdown:
20x12x1
30x12x1
40x12x1
40x12x1
+ stretching
Duration: 60 minutes
Good workout despite my persistent, nagging cough that leaves me breathless. Hit 535 for a solid paused single, which is a PR. Paused 495 afterwards for a long pause (10s second count in my head). Skipped wide-stance squats and did deficit sldls and weighted 45-degree hypers using a barbell – these felt great. Finished with some light arm work.
ATG Squat:
185x12x1
225x5x1
315x5x1
405x3x1
495x3x1
535x1x1 (3-second pause, PR)
495x1x1 (10-second pause)
Deficit SLDLs (bar @ ankle height):
245x3x1
335x3x1
425x3x1
45-degree Hypers:
+115x12x1
+165x12x1
+215x12x1 (PR)
+165x12x1
Overhead DB Extensions:
50x20x1
60x20x1
70x20x1
Single-arm Cable Curls:
23x12x1
30x12x1
40x12x1
V-bar Cable Curls:
40x12x1
50x25x1
50x25x1
+ stretching
Duration: 90 minutes
Pretty solid workout. My strength is coming back slowly, but I’m still battling a nasty cough that hampers things. Deads felt OK. Pushed the forearm more today with some chin-ups and preacher curls. Achy, but coming along.
Conventional Deadlift:
135x12x1
225x5x1
315x3x1
405x3x1
495x3x1
555x1x1
590x2x1
CG Pulldown:
250x6x1
299x6x1
309x6x1
299x6x1
250x6x1
Chin-ups:
bw x12x1
bw x12x1
bw x12x1
Hammer Chins:
bw x12x1
bw x12x1
bw x12x1
Preacher Curls:
75x12x1
75x12x1
75x12x1
75x12x1
Single-arm DB Hammer Curls:
70x12x1
80x12x1
90x12x1
100x12x1
+ stretching
Duration: 90 minutes