Tag Archives: Pre-exhaustion

Tuesday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 12 reps
    • 175 lbs x 7 reps
    • 215 lbs x 5 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 30 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl*
    • 155 lbs x 3 reps
    • 205 lbs x Failed
    • 170 lbs x 5 reps (w/o straps)
    • 170 lbs x 7 reps (w/ straps)
  • Dumbbell Concentration Curl
    • 30 lbs, 5 sets x 7 reps

Comments:

* Once again I attempted a 205 lbs barbell cheat curl and failed. I lost 5 lbs this past week and believe bodyweight plays a major role in this type of movement. I went on to attempt 170 lbs for 7 reps this workout but found my grip slipping at the bottom of the exercise between each rep. As a result, I made a second attempt using straps and to my surprise it was really effective. This is the first time I have tried using straps for the barbell cheat curl but have seen it done by other bodybuilders.

Arnold Schwarzenegger could do reps using 275 lbs at a bodyweight of 235 lbs which equates to a ratio of 1.17. My best attempt for reps is 190 lbs for 3 reps at a bodyweight of 170 lbs which equates to a ratio of 1.12. I am finding I am pound for pound just as strong as Arnold in some exercises. I am not trying to compare myself to the best bodybuilder of all time. However, Arnold paved a pathway for many to follow in his foot steps. I may not be able to accomplish the things he did but I am having the time of my life trying.

Very few people can cheat curl their bodyweight and I have never heard of anyone doing a strict biceps curl using their own bodyweight. I used to arm wrestle and believe this might be where some of the strength comes from. All I know is that I feel powerful and the fact that I have never used steroids perhaps places me in a category of my own above most strength athletes.

Friday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 210 lbs x 3 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 5 sets x 7 reps

Arms

Comments:

* Failed on the third rep.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 200 lbs x 7 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 5 sets x 7 reps

Arms

Saturday – Pull Workout

  • Hang Power Clean (w/ straps)
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 245 lbs x 12 reps*
  • Clean Deadlift (w/o belt, w/o straps)
    • 275 lbs x 5 reps
    • 325 lbs x Failed**
  • Pre-exhaustion: Bent Over Lateral Raise & Barbell Row
    • 30 lbs & 135 lbs, 5 sets x 7 reps

Comments:

* I failed on the 10th rep but manged to complete the other two reps rest pause style without setting down the weight.

** I was able to pull the weight just above my knees before my grip slipped. I am confident that I will be able to handle this weight soon. I just need to build a little more grip strength.

Friday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 200 lbs x 6 reps
  • Around The World Lateral Raise
    • 25 lbs, 5 sets x 7 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 20 lbs & 135 lbs, 5 sets x 7 reps

Arms