View Workout (Aaron Lin)
Curling on the seated calf raise
May 27, 2013 (Morning)
Exercise Type: Weights
Comments:
Late morning lift. You'd think the gym would be empty cuz its Memorial Day so its like a good excuse for people not to workout. Cuz, ya know, gotta rest to honor those who have served and fallen... but it was packed
Focus wasnt 100% from the start but acceptable. Started off w/ the flat DB press as always, 80lbs, did 5 sets of 6. I tried to apply Mike O'Hearn's principles of power bodybuilding. just no need to rush on the strength oriented phase of the workout. i took like around 3 mins rest for the first 3 sets and 4mins rest on the last 2 sets. managed to hit all my reps pretty good. the first set was really sloppy though i didnt quite get the dumbbells up to my chest on the kickback and shit was wobbly. by straightened it out the second set. doing pretty well with 80lbs now. i gotta take some time to think if i want to do one more week w/ 80lb dumbbells or progress to 85s.
Went for 4x8 with 75lb bb curls. hit 3x7.5, then 5-3 r/p. not bad. kinda hit a wall on the 3rd set though. then just repped out about 16ish on the r/p with 55lbs. not too many sets this time.
incline Smith machine. gotta work on that upper chest, but no spotter. did a set of 95, easy. 115, easy, 125, getting tougher, then 135lbs was ok. hit 8 reps. dont completely remember the sequence of events here, but i did maybe 3 sets supersetted with incline flys to pre-exhaust the upper pec fibers. 20lbs then 15lbs. i find that its using my delts a lot cuz the smith machine doesnt give much room for ROM. overall, idk if i had great MMC with the upper pec fibers to be honest. its kind of tricky. i may need a free moving barbell for this, but i wont be able to do that til i get a spotter.
Then hammer curls. did 3x10 with 35lbs, controlling the movements more than last time, making good progress. then like 2 or 3 x 12ish with 30lbs, then just rep out with assisted negatives on 22.5lbs.
Then the hammer strength decline press. put on 80lbs, aimed for 5x10 with just 1 min rest. worked well for the first 3 sets, but built up so much metabolic waste in the triceps they were giving out. so dropped to like i forgot. then dropped weight again for the last set.
I gotta becareful on the stretch of this one cuz it strains the rotator cuffs a bit.
incline curls. went for 4x12 with 20lbs but that became too heavy after 2 sets so i dropped to 15lbs. but also i was kinda rushing, not really focused on good form and stuff. fix it next time.
Last one was pec dec. put on 100lbs, and did sets of 12. worked well the first 2 sets, i was also taking just a minute break. last set had to drop after 8ish to 70lbs. focused on the stretch and the peak contractions.