Day 38: Push Day

Warmup:

  • 5 minutes on stair climber to get my blood flowing.
  • Upper body stretch.  Focus on shoulders to get them loose

Workout:

  • Dumbbell Press: 50 for 15, 60 for 12, 70 for 9, 70 for 8, 80 for 4, 80 for 3, 70 for 6
  • Inclined Press (Drop set): 50’s for 6 then drop to 35’s for 10.  Three sets of this
  • Inclined Fly’s superset with dumbbell shrugs: 30’s for 8 reps then 50’s for 15
  • Military Press: 45 for 12, 65 for 10 for 3 sets
  • Fly Machine: 115 for 8 for 2 sets, 130 for 8 for 2 sets (focus on squeezing contraction)
  • Chest Press Machine: 40 for 8 reps for 3 sets. One arm at a time.  (slow this right down)
  • Cable fly’s: 25 till failure (not counting reps) for 3 sets
  • Triceps Pushdown (straight bar): 50 for 8 for 3 sets
  • Triceps Pushdown (rope attachment) (drop set): 40 for 8 then drop to 20 till failure for 3 sets
  • One Arm Triceps Pushdown superset with triceps kickbacks: 40 for 8 then superset to 12.5’s for 10
  • Dips: 3 sets of 10

Johnny

Soon to be “Johnny Two Plates”

Day 35: Push Day

On these push days, I have noticed that I have been avoiding working my shoulders.  For me, shoulders I my least favorite part of the body to work out.  My left shoulder has dislocated a couple hundred times in my life due to a sports injury.  There was a time it was so bad it would slip out in my sleep.  It was the worst of times.  Through rehab and watching the movements I used my left arm for, I am happy to say that it has been about 2 years since I had any major movement in my left shoulder.

A big reason why is because of rehab and stretching.  It might not look the coolest to be playing around with the bands doing stretching before workouts but it’s what helps me loosen up that bad shoulder and get it warm.  On these push days, I should start devoting more time to shoulders.  This doesn’t necessarily mean pushing heavy weight with them, but by doing more reps with lighter weight, it is still possible to strengthen the shoulder and its ligaments.  Even though I said I was gonna work shoulders more in this workout, I did two shoulder exercises and moved on.  Guess I don’t always follow my own advice.  Maybe next lift…

 

Warmup:

  • Stair climber for 10
  • Stretch of shoulder using bands
  • Band and static stretches for back

Workout:

  • Dumbbell-Press: 50 for 15, 60 for 15, 70 for 12 for 2 sets, 80 for 4, 80 for 4, 50 for 8
  • Shoulder Press: 50 for 12 for 3 sets
  • Arnold Press: 30 for 8 for 3 sets
  • Chest Press (individual arm): 40 for 12 for 4 sets (focus on contraction and squeeze)
  • Chest Press (both arms): 100 for 10, 115 for 6, 100 for 10 (focus on squeeze in middle and hold)
  • Cable Flys: 22.5 for 15, 25 for 12 for 3 sets
  • Triceps extension superset with triceps kickback: 35 for 10 then superset to 15 for 10. 3 Sets
  • Overhead Triceps Cable Extensions (dropset): 25 for 12, drop to 17.5 for 8 for 4 sets
  • Rope Triceps Extensions: 30 for 10, 40 for 8, 40 for 5, 30 for 7, 30 for 6
  • Triceps Dips: 3 sets of 10

Finisher:

  • Skipping for 10 minutes

Johnny

Soon to be “Johnny Two Plates”

 

Day 32: Push Day

Warmup:

  • Stair climber for 5
  • Stretch of shoulder using bands
  • Band and static stretches for back

Workout:

  • Dumbbell-Press: 60 for 20, 70 for 10 for 2 sets, 80 for 4, 80 for 4, 50 for 8
  • Triceps Dips: 3 sets of 10
  • Incline Fly’s: 30 for 10 for 3 sets (focus on stretch and contraction)
  • Chest Press (individual arm): 40 for 12 for 4 sets (focus on contraction and squeeze)
  • Chest Press Machine Inclined (individual arm): 35 for 12 for 3 sets (focus on contraction and squeeze)
  • Chest Press (both arms): 100 for 10, 115 for 6, 100 for 10 (focus on squeeze in middle and hold)
  • Cable Flys: 22.5 for 15, 25 for 12 for 3 sets
  • Triceps extension superset with triceps kickback: 25 for 15 then superset to 12.5 for 10. 3 Sets
  • Overhead Triceps Cable Extensions (dropset): 25 for 12, drop to 17.5 for 8 for 4 sets
  • Rope Triceps Extensions: 30 for 10, 40 for 8, 40 for 5, 30 for 7, 30 for 6
  • Skullcushers: 50 for 8 for 3 sets

Finisher:

  • Skipping for 5 minutes

Day 30: Push Day

I took some time off from writing during the holidays but I’m back at it in the new year.  I fell behind on posting my workouts so I will have to pump out some content, no pun intended.  The style of the blog might be changing as I start to add new forms and styles of content.  2018 will be a big year for us all.  I will bench 225 by the end of year, and you reach your goals too.  Let all get it.

Warmup:

  • Stair climber for 5
  • Stretch of shoulder using bands
  • Band and static stretches for back

Workout:

  • Dumbbell-Press: 60 for 20, 70 for 10 for 2 sets, 70 for 8, 70 for 6
  • Incline Press: 60 for 10 for 3 sets
  • Incline Fly’s: 25 for 10 for 3 sets (focus on stretch and contraction)
  • Chest Press (Individual arm): 40 for 10 for 4 sets
  • Chest Press (Both arms): 100 for 10, 115 for 6, 100 for 10
  • Triceps extension superset with triceps kickback: 25 for 15 then superset to 12.5 for 10. 3 Sets
  • Overhead Triceps Cable Extensions: 25 for 12 for 4 sets
  • Rope Triceps Extensions: 30 for 10, 40 for 8, 40 for 5, 30 for 7, 30 for 6
  • Narrow Bench-Press: 70 for 8 for 3 sets

Finisher:

  • Skipping for 5 minutes

Johnny

Soon to be “Johnny Two Plates”

 

Day 27: Push Day

We’re back at it for push day.  Gotta admit I was sore af when I woke up, and this continued all day.  My back was aching in a good way and I felt like an 80-year-old man at times.  This is a sign of that good work.  Being sore is nothing to be bummed out about.  It’s all about perspective and how you look at it.  You can look at it from the negative, in that you’re slower, in pain, and miserable but this outlook doesn’t advance you in any way.  I prefer to look at it from the positive, in that I am in a better position today than I was yesterday.  My body aching is just growth masked by discomfort.  Nobody has gotten to where they want to be without a little discomfort.

When I walk into the gym sore, this is where warmup and stretching become important in my humble opinion.  Getting your blood flowing and stretching those tight muscles will loosen you up.  There have been days when I walk into the gym stiff as a board, but I’ll dedicate 20 minutes to warmup and stretching.  The result is that I am still a little sore, but I’ve pushed my body on the right path with recovery, and my workout will be much better.

Warmup:

  • Stair climber for 5
  • Stretch of shoulder using bands
  • Band and static stretches for back

Workout:

  • Bench-press: 95 for 12, 135 for 10 for 2 sets, 155 for 5 for 2 sets, 165 for 3, 135 for 10
  • Incline Press: 60 for 10 for 3 sets
  • Incline Fly’s: 25 for 10 for 3 sets (focus on stretch and contraction)
  • Chest Press (Individual arm): 40 for 10 for 4 sets
  • Chest Press (Both arms): 100 for 10, 115 for 6, 100 for 10
  • Triceps extension superset with triceps kickback: 25 for 15 then superset to 12.5 for 10. 3 Sets
  • Overhead Triceps Cable Extensions: 25 for 12 for 4 sets
  • Rope Triceps Extensions: 30 for 10, 40 for 8, 40 for 5, 30 for 7, 30 for 6
  • Narrow Benchpress: 70 for 8 for 3 sets

Johnny

Soon to be “Johnny Two Plates”