Tag Archives: Around The World

Saturday – Push Workout

Chest

  • Bench Press
    • 205 lbs x 3 reps
    • 225 lbs x 1 reps
    • 235 lbs x 1 rep
    • 245 lbs x 1 rep
    • 255 lbs x Failed
    • 225 lbs x 4 reps
  • Incline Barbell Press
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 35 lbs, 3 sets x 20 reps
  • Weighted Dips (BW = 180 lbs)
    • 25 lbs x 12 reps
    • 35 lbs x 12 reps

Shoulders

  • Overhead Press
    • 115 lbs, 3 sets x 7 reps
    • 95 lbs x 12 reps
  • Snatch Grip Shoulder Press (behind neck)
    • 45 lbs x Failed*
  • Arnold Press
    • 40 lbs, 3 sets x 7 reps
    • 35 lbs x 10 reps
  • Barbell Upright Row
    • 65 lbs x 12 reps
    • 75 lbs x 12 reps
    • 85 lbs x 12 reps
    • 95 lbs x 10 reps
  • Around The World Lateral Raise**
    • Drop Set: 30 lbs, 25 lbs, 20 lbs, 15 lbs, 12 lbs x 7 reps

Comments:

* I am still not able to do this exercise since I injured my left shoulder. It has taken 6 months for my shoulder to heal enough that I can do dumbbell flyes, incline press, dips, and several other chest and shoulder exercises.

** I performed 7 reps for each drop set without necessarily reaching failure on each set. By the time I used the 12 lb dumbbells they felt heavier than the 30 lbs dumbbells I started with. the latic acid burn in the shoulders was phenomenal.

I also needed to take a break before training my shoulders. After working chest it is very difficult to to train shoulders using heavy weight as all chest exercises involve the shoulders to a large degree.

Wednesday – Shoulders

  • Overhead Press
    • 115 lbs, 4 sets x 7 reps*
  • Arnold Press
    • 35 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 30 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 55 lbs, 7 sets x 7 reps
  • Barbell Shrug
    • 630 lbs x 12 reps**

Comments:

* I failed on the 4th set and could only mange 6 reps without worrying about re-injuring my left shoulder. I can always try again the next workout but if I hurt my shoulder I might not be able to do this exercise for perhaps weeks as it took several months for my shoulder to heal.

** The shrugs are proving hard to do at this point. I don’t think I will be able to walk this amount of weight off the uprights and will have to set the weight on the pins of the power rack to go any heavier. I literally have to inch my feet in order to walk with this weight and often worry about injuring my knee if I were to fall. If I place the weight on the pins I don’t have to walk with the weight but risk banging the weight on the pins at the bottom of each rep. And, if I have to lower the pins it becomes difficult to initially lock out the weight before beginning to shrug which exhausts a considerable amount of energy. I might be reaching a plateau in this exercise but will try to find another way to keep increasing the weight or simply keep at it until I get stronger.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 185 lbs x 3 reps
    • 220 lbs x 2 reps*
  • Overhead Press
    • 105 lbs, 7 sets x 7 reps
  • Arnold Press
    • 25 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 7 sets x 7 reps

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 75 lbs, 7 sets x 7 reps
  • Superset: Reverse Curl & Standing French Press
    • 45 lbs, 7 sets x 7 reps**
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps***

Comments:

* My goal was to try for three reps but I yet fell short of this goal. I might lay this exercise to rest for awhile and continue with high volume training for awhile instead before making another attempt.

** The weight I chose for this exercise wasn’t appropriate for the french press and I didn’t even feel a burn in the triceps. I will change this superset to alternating dumbbell curl and french press the next workout.

*** I already include an overhead extension in my workout so I am going to switch to overhead dumbbell triceps extensions to triceps kickback. I am just getting back into supersets and may have to experiment a few times until I find the right combinations.

I am also doing to add a fourth superset for the forearms combining reverse barbell curl and wrist curl together.

Tuesday – Push Workout

Chest

  • Incline Barbell Press
    • 135 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 125 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 7.5 lb backpack)
    • 3 sets x 22 reps

Shoulders & Triceps

  • Overhead Press
    • 100 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 25 lbs, 7 sets x 7 reps
  • Overhead Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps
  • Weighted Dips (BW = 170 lbs)*
    • 2.5 lb backpack, 7 sets x 7 reps

Comments:

* I added weighted dips to my program again and will be starting over from scratch. I consider myself fortunately to be doing this exercise again. I haven’t been able to do dips in the past half year because of a shoulder injury. When I first started doing weighted dips I could use 90 lbs for sets of 12 reps and worked my way up to 140 lbs for sets of 5 reps. So having to start right down at the bottom for me is like a kick in the balls but I am glad that I can do this exercise full range again and know I will work my way back up to a heavy weight soon enough.

By the time I have worked my way back up in the incline press, shoulder press, and weighted dips to what I used to be able to lift or even beyond I know for certain I will be benching more than I ever have in my life. Plus, I am so afraid of hurting my shoulder a second time that I perform this exercise really slow and fully contract the muscles at the top of the movement which in the long turn will build more muscle.

I also decided to split the workout into two segments and rest at least a half hour between each workout. This is one of the advantages of training at home. I would not be able to do this at a regular gym simply because who wants to hang around the gym for an extra half hour with nothing to do.

Saturday – Push Workout

  • Seated Half Press
    • 185 lbs x 7 reps
    • 220 lbs x 2 reps
  • Incline Barbell Press
    • 130 lbs, 7 sets x 7 reps
  • Overhead Press
    • 100 lbs, 7 sets x 7 reps*
  • Around The World Lateral Raises
    • 25 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 120 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 5 lb backpack)
    • 3 sets x 22 reps

Comments:

* I could only do 5 reps on the last two sets and believe it might be because I did the seated half press first today which obviously would have fatigued the shoulders. Also, the pace in which I do these exercises might also be too fast. When I get into the rhythm of the workout I sometimes only rest 10-20 seconds between sets. This allows for a great pump but quickly fatigues the shoulders and arms. I also, find myself afraid of injuring my left shoulder again and might have been able to complete these reps if I just simply pushed harder.

Thursday – Push Workout

  • Bench Press (w/o wraps)
    • 165 lbs x 20 reps
  • Incline Barbell Press
    • 125 lbs, 7 sets x 7 reps
  • Overhead Press
    • 95 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises*
    • 25 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 115 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 2.5 lb backpack)**
    • 3 sets x 22 reps

Comments:

* The previous workout I used 30 lb dumbbells but decided to focus on using perfect form and feel the muscles. Using 30 lbs dumbbells is not that much more difficult of a challenge however, I find that I can’t lower the weight as slowly on the eccentric part of the movement as I would like to. Lateral raises can be done heavy with a cheating technique but most people prefer o do this exercise using strict form. To everything there is a season. Right now my gut instinct is telling me to go light.

** I decided to start using a weighted backpack to make this exercise more difficult. I don’t want to go beyond 22 reps as I am not into high rep training and enjoy my current program. I am going to add 2.5 lbs a workout and work my way up to 60 lbs in the next 3 months. Ron Cooper set a Guinness world record in the weighted push-up using a 60 lb backpack for 57 reps. For me this establishes a legitimate standard that I can compare myself to.

This exercise is going to be beneficial in building my chest, shoulders, and triceps but will also develop my abs as I will be forced to hold a weighted backpack in a plank position in order to perform this exercise.

Monday – Push Workout

  • Bench Press (w/ wraps)*
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
  • Incline Barbell Press
    • 120 lbs, 7 sets x 7 reps
  • Overhead Press
    • 90 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 30 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle)**
    • 3 sets x 22 reps
  • Strict Curl
    • 95 lbs x 1 rep
    • 105 lbs x 1 rep
    • 115 lbs x 1 rep
    • 125 lbs x 1 rep
    • 135 lbs x Failed

Comments:

* This is the first time I have ever used wrist wraps for the bench press. I didn’t go as heavy as I normally do and assume it will take some time to get accustomed to using them. The end result should be an increase in the amount of weight I should be able to lift as wrist wraps immobilize the joint keeping the wrist perfectly straight which decreases the distance the bar has to travel down tot he chest.

** I decided to switch to knuckle push-ups since doing 22 push-ups is no longer a challenge. However, I think Jason Statham is the epitome of manhood and want to continue with his 22 push-up challenge. I just bought his movie Mechanic Resurrection and can’t wait to see what movies he does next.

Saturday – Push Workout

  • Bench Press
    • 165 lbs x 18 reps
  • Incline Barbell Press
    • 115 lbs, 7 sets x 7 reps
  • Overhead Press*
    • 85 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 25 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge
    • 3 sets x 22 reps

Comments:

* I am still having to work with a much lighter weight than I am accustomed to until my left shoulder is completely healed. In fact when I first started training I could do this exercise for sets and reps using 95 lbs and worked my way up to over 135 lbs for sets of 12 reps.