I would hold both dumbells and do them alternating, like you would with curls.
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Full arm workout this morning. Only slept a couple hours and there’s global airport issues - Yargh!
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Pressdown
Started with the dual handles, but it was hurting my elbows so I switched to the rope
Several warmups
4 x 10 -
Reverse Pressdown
I did use the dual handle for these
4 x 10 -
DB Skullcrusher
4 x 15 -
EZ Curl
3s eccentrics
1 x 15
3 x 10 -
DB Pinwheel
3 x 10 -
DB Preacher
On the back of an incline bench
3 x 10 -
Hanging Leg Raise
4 sets -
Leg Press Calf
4 sets of 8 reps + 15 partials + 10s stretch
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The routine I followed last had a month focused on 1 sided moves.
1 DB Bench was in there as a Main lift and Assistance.
When it was a Big move, it was 1 arm incline, no DB in the non-working hand. Incline is good because it’s way easier to balance that way.
When it was assistance work, it was DB in each hand, non working hand stayed up. Each set took like 2.5 times longer than normal. It was hard. I didn’t know how much weight to use, went to high the first time, and it was a fight each workout.
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Ended up stuck in Denver last night. Not the end of the world, but if I’d been a little cleverer I could have gotten out around midnight. I was risking being here until Sunday, though, so we’ll take the compromise (since there’s no choice).
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Welcome home!
Headed there next week for about 10 days or so. Hoping not to have to be there any longer than that!
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Thanks! I’m still a couple hours away, but we’re getting close.
10 days is a long time in Denver. Hopefully you’re spending some time outside in Colorado?
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Hah! You’d think so, wouldn’t you?
I’m headed there for back-to-back conferences, the first of which I’m chairing and have spent the better part of the last year planning, so…
But maybe I’ve got my ducks in a row and will find myself with some free time in the second half of the trip.
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What is it? Can you share?
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Travel was rough. My roommate from school was in town (he’s one half of my friends) as he travels across the US for his final move, so that was cool.
Today was a quick back workout. I’ll do a long one again tomorrow.
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Low Cable Rows
Used the MAG handle, felt pretty good
3 x 10 -
Assisted Pull-ups
-70/8 x 3 -
Iso hold into Smith DL
Used a red band looped around the machine and did a 10s lat hold, then straight to the deads
275/5 x 3 -
Hypers
BW/20 x 2
I’ve slept maybe 15 hours total over the last 4 nights, which isn’t the worst ever but it’s definitely starting to catch up. Hopefully tonight I actually get some quality shuteye.
9 Likes
I’m still lifting, just been a crazy busy week. I’m getting a grasp, though.
Yesterday my wife and I went and saw Hardy - super fun, but quite a crowd.
Today is our 16th anniversary and Monday is my son’s 14th birthday - craziness!
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Happy Anniversary
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That’s the best kind of craziness, though! Congrats all around.
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Happy everything mate, hope you have a great week.
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Thanks @throwawayfitness @SvenG @simo74! All good things.
Did something worth writing down I guess?
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DB Incline
Worked up to 60 x 8 with one hand at a time, then 80/8 x 3 with 2 hands. Always humbling. I was super weak today in general. -
Low Incline Smith
135/12
155/10
175/7
115/15 -
HS Bench
1pps/12 + 5p x 3 -
DB Seated Press
50/8 x 2 -
Giant Set:
- Cable Lateral
2 x 8 - Top 1/2 DB Rear Delt
10/12 x 2 - Bottom 1/2 DB Rear Delt
10/12 x 2
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Machine Shoulder Press
85/8 + 70/6 + 55/4 -
Crunch Machine
4 sets
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I’m finding I need my actual thinking brain for work, and I think best in the morning, so I’ve been going to the gym in the afternoons. I get up early and do my stuff, then meetings into the afternoon, then to the gym when my brain is shot. It’s sustainable while we’re on summer break, so it’s good to go, but I’ll have to get back to normal in a couple weeks. I’ll have a better grasp on things by then anyway.
Yesterday was legs.
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Lying Leg Curls
Warmups
4 sets of 10 or so -
SSB Squats
45/10
135/10
185/10
225/8
255/6 x 2
These felt really good on my knees for the first time in awhile. -
Leg Extension
Banded these
Did 2 sets of 12ish
Then a set where I did 12, dropped the band and did more, then dropped a plate and did more
There’s like a perfect weight and angle where these feel great; if I deviate, it’s all knees -
Banded GHR
1 x 8
2 x 6 -
Leg Press
4pps/20 -
Seated Calf
1pps/8 x 3
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@simo74 @T3hPwnisher I need the nastiest 90s upper body pump in the world before I drive my daughter up to WWE Summer Slam tomorrow morning. Gyms won’t be open. I have an adjustable bench, a barbell and 300lbs, dip bars and bands. WWYD?
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How about Freddy Ortiz’s chest and arms program?
Or Leo Stern’s every other day program
Or John McWilliams arms program
Or Steve Milchalik’s Chest program
Or Marvin Eder’s Dip workout
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I don’t know that anyone comes through like you. Incredible. Freddy Ortiz wins this day. I’ll report back. Thank you!
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Hell yeah brother! Least I could do
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Looks like you are all sorted. Let us know how massive you get.
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