GVAC first iron

I mixed things up a little today. Still did sets on the 2:00 but focused more on triceps lifts. Things went well, my tri’s were spent.

  • bench press
    • 1 x 12 @ 135 lbs on the 2:00
    • 2 x 12 @ 155 on the 2:00
    • 1 x 9 @ 155 on the 2:00
    • 1 x 8 @ 155 on the 2:00
      • This got hard. Last 2 sets were to failure. 155 may be a good weight for next time though.
  • behind-the-neck shoulder press
    • 1 x 12 @ 65 lbs on the 2:00
    • 1 x 12 @ 75 on the 2:00
    • 1 x 9 @ 75 on the 2:00
    • 2 x 12 @ 65 on the 2:00
      • I must have been extra spent from benching. This was not a lot of weight but felt real hard. The last 2 sets I bumped down the weight and went slow. Good shoulder burn.
  • skull crushers
    • 1 x 12 @ 45 lbs on the 2:00 (assuming the french-curl bar is 25 lbs, I think it is)
    • 1 x 12 @ 55 on the 2:00
    • 3 x 12 @ 65 on the 2:00
      • Easy. Went slow, really hit my tri’s.
  • cable press-downs w/ rope
    • 5 x 12 @ 40 lbs on the 2:00
      • Kinda easy. Really felt this in my tri’s though.

I’m thinking a shift of focus from big lifts to arm workouts will positively affect my weight. That is, I will lose some. I weighed 183 lbs, dressed, this morning at the gym. That’s not a size that’s conducive to efficient climbing.

GVAC first iron

Felt alright. Lifted light chest and shoulders on the 2:00. Did 2 sets on bench but 5 on DB flys, which felt really good. Good stretch with a light weight.

  • warm-up
    • bench press
      • 2 x 12 @ 135 lbs on the 2:00
    • DB flys
      • 1 x 12 @ 25 lbs on the 2:00
      • 4 x 12 @ 30 on the 2:00
        • pretty easy. Good stretch
  • work sets
    • behind-the-neck press
      • 1 x 12 @ 45 on the 2:00
      • 1 x 12 @ 65 on the 2:00
      • 1 x 12 @ 85 on the 2:00
      • 1 x 10 @ 85 on the 2:00
      • 1 x 8 @ 85 on the 2:00
        • too heavy, maybe.
    • Arnold press
      • 1 x 9 @ 30 on the 2:00
      • 3 x 12 @ 25 on the 2:00
      • 1 x 12 @ 30 on the 2:00
        • should have stuck with 30 lbs
    • front raises
      • 5 x 12 @ 12.5 on the 2:00

first shed

Lifted chest this morning at the shed. Went fast – lifts on the 2:00 for 40 minutes. Included dips at the end this time.

  • bench press
    • 5 x 12 @ 145 lbs on the 2:00
  • close-grip bench press
    • 4 x 12 @ 125 on the 2:00
    • 1 x 10 @ 125 on the 2:00
      • failed the last 2 reps
  • incline bench press
    • 5 x 12 @ 105 on the 2:00
  • dips
    • 5 x 8 on the 2:00
      • easy

The first 30 minutes were brutal, throughout bench, CG bench and incline. Couldn’t concentrate comfortably on form cuz I was just trying to get through the thing. Good workout, I’m liking the timed intervals.

early shoulders at GVAC

Like Tuesday’s chest routine, I started sets on the 2:00 today. Felt OK. Shoulder exercises take a little longer to find a rhythm, I believe.

  • warm up
    • bench
      • 2 x 12 @ 135 lbs on the 2:00
    • DB flys
      • 2 x 12 @ 25 lbs on the 2:00
        • good. Shoulders down and back, elbows up, pinkies up. Felt a goood chest stretch.
  • behind-the-neck press
    • 3 x 12 @ 65 lbs on the 2:00
    • 1 x 10 @ 75 on the 2:00
      • too heavy
    • 1 x 12 @ 65 on the 2:00
      • shoulders were spent
  • Arnold presses
    • 3 x 12 @ 20 on the 2:00
    • 1 x 12 @ 25 on the 2:00
    • 1 x 12 @ 30 on the 2:00
      • could have gone heavier. Try 5 sets at 25 or 30 lbs next time.
  • front raises
    • 3 x 12 @ 10 on the 2:00
    • 2 x 12 @ 15 on the 2:00
      • important to find rhythm on this exercise.

early shedding

Lifted chest at the shed this morning. Went extra light and fast – sets on the 2:00, 5 sets each exercise, 12 rep sets. Even sets between exercises were on the 2:00.

  • bench press
    • 5 x 12 @ 135 lbs, on the 2:00
      • really felt it in my chest
  • close-grip bench press
    • 1 x 8 @ 115
      • too heavy, not recovered from bench
    • 3 x 12 @ 95
      • easy, got recovered
    • 1 x 12 @ 105
      • good weight. Do 5 sets of this next time.
  • incline bench press
    • 5 x 12 @ 95
      • easy. Maybe do 105 next time.

GVAC first iron

Felt good. Went through this routine fast, and only did 3 exercises. Good little pump though. I’m a fan of going fast through light sets lately.

  • warm up
    • bench
      • 1 x 12 w/ bar
      • 2 x 12 @ 135 lbs
    • DB flys
      • 1 x 12 @ 30
      • 2 x 10 @ 40
        • this is kinda a lot of weight, but went fast and got a pump
  • behind-the-neck shoulder press
    • warm up
      • 1 x 12 w/ bar
      • 1 x 12 @ 65
      • 1 x 12 @ 75
    • work sets
      • 2 x 12 @ 85
        • intense. good pump

Finished the whole routine, including my rotator cuff exercises, in 45 minutes.

the best part of waking up…

Knowing I’m going to bench press gets me out of bed Monday mornings. Had I not been motivated by the bench I might still be in bed.

  • bench press
    • warm-up
      • 1 x 12 w/ the bar
      • 1 x 10 @ 135 lbs, feet up
    • work sets
      • 1 x 12 @ 155
      • 2 x 10 @ 165
  • close-grip bench
    • 1 x 10 @ 145
    • 1 x 12 @ 145
  • incline bench
    • 1 x 12 @ 115
    • 1 x 12 @ 125
  • dips
    • 30

Did not feel good today. Starting with the flat bench, 165 is more than I’ve been doing on my light chest days but this felt not good. I could not find a rhythm. Nothing felt great after that. Concentrate on getting the lats involved.
This workout made me feel that I should change something. I still want to do these lifts on Monday but probably should mix up the pace. Try lifting on the 3 minute, for instance. Keep things going fast, be done with bench, close-grip and incline early then move on to a couple more chest/triceps lifts.
Finished with shoulder rehab exercises.

first iron at GVAC

This morning I went to the Goleta Valley Athletic Club to lift shoulders. Shoulders and GVAC are rad. Anyways, I started with some light chest lifts before getting it on with my shoulders. Felt alright.

  • light chest
    • bench press
      • 2 x 12 @ 135 lbs
    • DB flys
      • 2 x 12 @ 30 lbs
  • behind-the-neck press
    • warm-up
      • 1 x 12 @ 45
      • 1 x 12 @ 65
    • work sets
      • 1 x 12 @ 85
      • 1 x 10 @ 95
  • Arnold press
    • 1 x 12 @ 30
    • 2 x 10 @ 40
  • DB front raises
    • 2 x 12 @ 10
    • 2 x 12 @ 15
  • skull crushers
    • 1 x 12 @ 45
    • 1 x 12 @ 65
    • 1 x 12 @ 75

Finished up with my rotator cuff exercises.
I didn’t go too all-out today – felt kinda stiff.

first iron

So, I got up at 5:30 this morning to lift at the shed. It, of course, was rad. First iron is always rad. You need to be pretty committed to be the first dude to handle the weights in the morning. Same old thing today – bench, close-grip bench, incline bench. And I finished with some dips. Felt strong, was psyched. These numbers are good for me.

  • BB flat bench press
    • warm-up
      • 1 x 12 w/ the bar
      • 1 x 12 @ 95 lbs
      • 1 x 12 @ 135
    • work sets
      • 2 x 12 @ 155
        • this last set was hard. got my lats involved. last rep, second set was epic. watch elbow position – keep them away from torso (I think)
  • close-grip bench press
    • 1 x 12 @ 135
      • easy
    • 1 x 12 @ 145
      • good weight. last 2 or 3 reps were hard
  • BB incline bench press
    • 1 x 12 @ 105
      • way easy
    • 2 x 12 @ 135
      • good weight. felt strong.
  • dips
    • 1 x 25
      • good triceps burn

My right shoulder felt a little bad today – was popping during stretches, shoulder dislocations.
Kind of a lot of rest between sets. These weights were strong, good benchmarks.