Tag Archives: Seated Half Press

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.

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.

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

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

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.

Thursday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 90 lbs, 2 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps
  • Barbell Front Lateral Raise**
    • 45 lbs, 3 sets x 12 reps

Arms

Comments:

* I accidentally increased the weight by 10 lbs instead of 5 lbs and believe this resulted in a slight amount of pain in my left shoulder on the fifth rep of the second set so I immediately dropped the weight to the ground. I would rather drop the weight than risk injuring my shoulder shoulder again. I always either use bumper plates so I can drop the weight to the floor without consequence or use a power rack.

** I added front lateral raises to ensure I properly work the front delt since I only was able to complete one superset for my shoulders.

***I reduced the amount of triceps training this workout to give my elbows a bit of a chance to recover. Over the last little while I have been feeling twinges of pain in the elbows when I am warming up for various triceps exercises.

I have been training the arms hard for the last little while and am going to focus on pressing movements to build the triceps rather than extensions as my elbows can’t take the damage. I believe a small amount of damage is good but not enough that your elbows hurt while warming up for the bench press.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 5 reps
    • 210 lbs, 2 sets x 1 rep*
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 80 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl
    • 170 lbs x 5 reps
  • Skull Crusher
    • 95 lbs x 15 reps
    • 115 lbs x 12 reps
  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 80 lbs, 5 sets x 7 reps
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 30 lbs, 5 sets x 7 reps

Comments:

* I wasn’t able to add another 5 lbs to the bar this workout. I even attempted a second set in order to ensure I have reached my top weight in this exercise. I am willing to do triple with this exercise but not singles. I will switch to another exercise or go back down in weight and work with a different rep range before attempting 210 lbs again in this exercise again.