Tag Archives: Double Overhand Isometric Hold

Saturday – Shoulders & Arms

Shoulders

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 80 lbs, 7 sets x 7 reps
  • Dumbbell Concentration Curl
    • 30 lbs, 7 sets x 7 reps
  • Double Overhand Isometric Hold
    • 320 lbs x 30 sec

Comments:

I did two separate workouts today because I wanted to fit in some extra training this week and want to take Sunday off each week as a day of rest.

Saturday – Chest & Back

  • Bench Press
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs, 3 sets x 1 rep
    • 155 lbs x 20 reps
  • Incline Barbell Press
    • 105 lbs, 7 sets x 7 reps
  • Pullover & Floor Press
    • 100 lbs, 7 sets x 7 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Barbell Cheat Row (w/ straps)
    • 205 lbs x 12 reps
    • 275 lbs x 12 reps
    • 355 lbs x 12 reps
  • RDL (w/ straps)
    • 385 lbs x 5 reps
  • Barbell Shrug (w/straps)
    • 570 lbs x 25 reps
  • Weighted Chin-up (Bodyweight = 168 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
    • 45 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 405 lbs x 7 sec

Saturday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 12 reps
    • 185 lbs x 7 reps
    • 190 lbs x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 10 sets x 7 reps
  • Conventional Deadlift (w/ belt, w/ straps)*
    • 275 lbs x 5 reps
    • 375 lbs x 5 reps

Arms

  • Barbell Cheat Curl
    • 135 lbs x 5 reps
    • 180 lbs x 4 reps**
  • Strict Biceps Curl
    • 75 lbs, 5 sets x 7 reps
  • Pullover & Press***
    • 75 lbs, 5 sets x 7 reps
  • Double Overhand Isometric Hold
    • 375 lbs x 12 sec

Comments:

* I just felt like lifting something heavy today and I have been wanting to do this for awhile now. The deadlift is not a shoulder or arm exercise. However, it does use the traps, biceps, and forearms to a great extent.

** I attempted 5 reps but failed. I will give it a second try next workout.

*** I decided to add a new triceps exercise that is an old favorite of mine. I haven’t done this exercise in about a decade but to my muscles it felt just like yesterday.

Wednesday – Chest & Back

Chest

  • Bench Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 245 lbs x 1 rep*
  • Incline Barbell Press
    • 85 lbs, 5 sets x 7 reps**
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 205 lbs x 12 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 12 reps
    • 340 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 540 lbs x 25 reps
  • Double Overhand Isometric Hold
    • 365 lbs x 12 sec

Comments:

* I have been using the floor press as a conjugate to the bench press and decided it was time to test my strength. I injured my left shoulder several months ago and made the switch back then. The floor press places less stress on the front delt by avoiding the stretch the bench press has at the bottom of the lift.

It is important to note that during my previous chest workout I did a 240 lbs floor press for 1 rep. In today’s workout I did a 245 lbs bench press for 1 rep. This wasn’t my absolute best 1 rep max PR in either exercise but am glad to see that the weight I can lift in both these conjugates exercises is very similar.

** The weight has been reduced to allow time for my left shoulder to heal.

Saturday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 240 lbs x 1 rep
  • Incline Barbell Press
    • 80 lbs, 5 sets x 7 reps*
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Barbell Cheat Row (w/o straps)
    • 275 lbs x 12 reps
    • 335 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 530 lbs x 20 reps**
  • Double Overhand Isometric Hold
    • 365 lbs, 3 sets x 5 sec

Comments:

* This is the first time doing incline barbell presses in several months since I injured my left shoulder. I am going to use this exercise to help rehabilitate my shoulder as I slowly work back up to the weight I once used to be able to lift.

** I had the weight positioned on the rack just above the knee which might have made it more difficult getting into the starting position. I also struggled to maintain my grip towards the end of the set. I initially wanted 25 reps but had to cut the set short or risk dropping the weight.

Friday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 235 lbs x 5 reps*
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 190 lbs x 7 reps
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

Comments:

* I accidentally increased the weight by 10 lbs instead of 5 lbs and as a result failed on the 5th rep. I will attempt 230 lbs the next workout before trying 235 lbs the consecutive workout.