first iron

Was a little tired from a bunch of training this week, as is typical of Fridays, but got myself in to the gym for a good session with the weights. Today’s focus: arms and abdominals.da numbers:

  • DB bench press
    • 3 x 12 @ 65 lbs on 2:00
  • DB flys
    • 3 x 12 @ 25 on 2:00
  • DB seated shoulder press
    • 3 x12 @ 35 on 2:00
  • preacher curls
    • 1 x 12 @ 65 (assuming the french curl bar is 25 lbs) on 2:00
    • 2 x 12 @ 75 on 2:00
  • triceps cable press down
    • 1 x 12 @ 45 on 2:00
    • 2 x 12 @ 55 on 2:00
  • incline seated DB curls
    • 3 x 12 @ 30 on 2:00
  • reverse crunches
    • 3 x 12 on 2:00

Finished with some shoulder cuff restorative exercises.

first iron


While watching the U.S. women’s gymnastics Olympic trials last night I realized I suck. Shawn Johnson, for comparison, does not suck. She’s physically a specimen and a monstrous competitor. And if you just looked at her face you would think she is a sweet little high school girl. She is a predator posing as a house pet and she’s rad. So, this morning I tried to be ferocious like Shawn. I don’t know that I achieved ferociousness but I certainly was inspired.

The numbers:

  • DB bench press
    • 1 x 12 @ 65 lbs on 2:00
    • 1 x 12 @ 70 on 2:00
    • 1 x 12 @ 75 on 2:00
  • cable flys
    • 2 x 12 @ 40 on 2:00
    • 1 x 12 @ 45 on 2:00
  • seated DB shoulder press
    • 1 x 12 @ 30 on 2:00
    • 1 x 12 @ 35 on 2:00
    • 1 x 12 @ 40 on 2:00
  • later DB shoulder raises
    • 2 x 12 @ 15 on 2:00
    • 1 x 12 @ 20 on 2:00
  • preacher curls
    • 1 x 12 @ 65 (assuming 25 lb bar) on 2:00
    • 1 x 12 @ 85 on 2:00
    • 1 x 12 @ 75 on 2:00
  • skull crushers
    • 1 x 12 @ 75 (assuming 25 lb bar) on 2:00
    • 1 x 12 @ 85 on 2:00
    • 1 x 11 @ 85 on 2:00
  • triceps cable press downs
    • 2 x 10 @ 55 on 2:00
    • 1 x 12 @ 40 on 2:00

Did some restorative shoulder cuff exercises at the end. And lots of stretching.

first iron

First iron at GVAC. Went fast, felt good, was sweating hard (unusual). Focused on really hitting my chest, shoulders and triceps. Looked for the pain, found it, sorta went through it. I always think I could have done better but today hurt good.

  • dumbbell bench press
    • 5 x 12 @ 65 lbs on the 2:00, feet up
  • dumbbell flys
    • 5 x 12 @ 25 on the 2:00, feet up
  • dumbbell seated shoulder press
    • 2 x 12 @ 30 on the 2:00
    • 3 x 12 @ 35 on the 2:00
  • cable press-downs
    • 2 x 12 @ 40 on the 2:00
    • 1 x 12 @ 55 on the 2:00
    • 2 x 10 @ 55 on the 2:00

GVAC first iron

Ahhh, another Thursday, another shoulder routine.

  • DB bench press
    • 1 x 12 @ 60 lbs on the 2:00
    • 3 x 12 @ 65 on the 2:00
    • 1 x 9 @ 65 on the 2:00
      • failure
  • DB flys
    • 5 x 12 @ 25 on the 2:00
  • seated DB shoulder press
    • 1 x 12 @ 20 on the 2:00
    • 1 x 12 @ 25 on the 2:00
    • 2 x 12 @ 30 on the 2:00
    • 1 x 12 @ 35 on the 2:00
  • dips
    • 5 x 12 @ 2:00
      • super easy

This was the first day in a long time I’ve drastically changed my Thursday routine. And it went really well – Monday was barbell bench, today I benched with dumbbells. Same thing with shoulder press. DB flys were a little light so I focused on the stretch, real slow. Then finished with some dips. Which felt super strong, sets of 12 on the 2:00 was too easy. My chest was visibly way pumped, looked like tits. Rad.

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

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.

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.

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.