Posts Tagged ‘Overhead press’

Hello All,

With my schedule changing so much I haven’t been able to train the way I would have liked. But now since I have a regular schedule, I will be training 2x per week for strength training. And I will fit in my cardio throughout the week along with whatever extra exercise I would want to do.

Deadlift:
135 x 6 x 2
225 x 6
250 x 4
275 x 2

OHP:
45 x 6
65 x 6
85 x 6
97.5 x 4
110 x 2

Barbell Row:
95 x 10
115 x 7,7,7

Barbell Curl:
70 x 6,6,6

Hammer Curl:
32.5 x 8,8,8

Session 2 will be something like:

Squat (or Sumo Deadlift)
Close Grip Bench Press
Bent Over Row
Good Morning
Reverse Curl
Dumbbell Curl

Hello All,

So recently my workouts have been all over the place. I recently pulled my right glute. I am not sure how it happened. Might have been from doing push ups of all things. I won’t be doing any lower body training until the middle of next week. SO I decided to post some upper body work out options. These are just a few I have used, but there are countless others.

Upper Body Combo 1 (Push/Pull or Chest and Back)
Bench Press
Bent Over Row (as close to 90 degrees as possible)
Dumbbell Pull Over

Upper Body Combo 2 (Shoulders,Back,Triceps)
Overhead Press
Dumbbell Row
Lateral Raise

Upper Body Combo 3 (Chest,Delts,Biceps,Triceps)
Close Grip Bench Press
Overhead Press
Barbell Curls

Upper Body Combo 4 (Back, Delts, Triceps)
Bent Over Row
Behind Neck Press (only if you can do correctly)
French Press

Full-Arm Workout
Barbell Curl
Pull Over
Hammer Curl
French Press
Barbell Wrist Flexion/Extension
Forearm Roller or Hand Gripper

Chest Workout
Bench Press (any variation)
Dumbbell Fly (any variation)
Push Ups (any variation for 100 total reps)

The above are just combinations that I have used together. There are probably more that I have used but these are just a few of countless combinations.

This is what I did today. I had a lot of rest and energy, plus it was too cold to leave the house. 🙂

Upper Body Session (Chest/Back, Upper Arm(Triceps,Biceps)

Flys:

15 x 15,15,15,15,15

Bench Press:
95 x 15
115 x 10
140 x 6
125 x 8,6
95 x 10

Bent Over Row:
95 x 15
115 x 10,10,10
95 x 12

BB Curl:
55 x 15
65 x 10
75 x 6
60 x 8,8

DB Pull Over: going up in weight next time.
40 x 15,15,15

DB Row: pretty tough
50 x 10,10,10

Hammer Curl:
25 x 15,15,15

Tricep Kickback:
15 x 15,15

75 crunches and 50 reverse crunches to finish.

That is all! 🙂

Hello All,

Just a short work out from the other day.

Overhead Press:
45 x 10
65 x 10
85 x 8,7,7,6,6

Barbell Curl:
65 x 8 x 3

DB Curl:
25 x 12 x 3

30s:
10 x 30 x 3

Bent Over Row:
45 x 10
95 x 10 x 3

Hello All,

Well my schedule is changing again. So I need to think about how I am going to prioritize my training. I might have to cut my strength training to just 2 days. Not sure exactly what is going to happen with that. With my small hiking trip coming up soon. Also my coccyx has been bothering me lately. I am not sure if its from squatting. But I will be taking a break from squatting. I might do some very light squats once a week for a while. Deadlifting will be the main movement. I will also be doing some dumbbell press and things of that sort.

Monday:
Squat:
Very light maybe 75% of current 24/3 sets are. So about 135, 30/3

Deadlift: Currently at 255.
Heavy sets with rep goal of 12/3

Bench Press: Currently at 135
Moderate sets with 30/3 rep goal.

Other exercises:
DB Curl, Band Row, Forearm roller

Tuesday:
Forearm Roller
Reverse Barbell Curl – 40/3
Dumbbell Press – 30/3
Lat Pulldown – 30/3
Lateral Raises – 40/3
Face Pulls – 40/3
Shrugs – 40/30
Incline Curl – 40/3
Seated Wrist Curl – For Burn
1.5 mile run – 15 minutes or less.

Wednesday:
Wide Pull Ups, Dips, Sit Ups, forearm roller and Stair Master

Thursday:
Incline DB Bench Press – 30/3
Cable Rows – 30/3
Lateral Raises – 40/3
Face Pulls – 40/3
Forearm Roller
Wrist Curl – For burn
DB Curls – 20/3
StairMaster 20-30 minutes

Friday: This will depending on how I feel. If  I am too sore from day before I will do lighter benching and rowing.
Deadlift:
Heavy Sets with 12/3 rep goal

Bench Press:
Moderate sets with 30/3 rep goal.

Barbell Row:
Moderate Sets with 30/3 rep goal

Forearm Roller, 21’s, Push Ups and Crunches

This is all I can do right now, with my current schedule. It helps that I work at 2 fitness centers.

That is all! 🙂

Hello All,

So far I love Canditos 6 week periodization routine. However, I will most likely move to something else after this 6 week cycle due to work related things. I need more time to study and work. So I need a routine that is not a list of exercise I MUST do. I like to have more flexibility, especially since sometimes I do not get all the sleep I want or the time to train in the fashion I would like.

I will probably just do this Lower/Upper split. Hmmmm maybe I will join the gym nearby so I can get in some real work. That is still undetermined.

Lower  (total reps/work sets) Monday
High Bar Squat (25/4)
Conventional Deadlift  (12/3)
Sit Ups (60/3)
Planks (4 minutes/3)

Upper Tuesday
Bench Press (25/4)
Barbell Row (30/4)
Military Press (40/5)
Chin Ups (60/8)
Dips (30/3)

Upper Thursday
Bench Press (80% of Tuesday 30/4)
Barbell Row (80% of Tuesday 35/3)
Military Press (40/5)
Chin Ups (60/8)
Barbell Curl (30/3)

Lower Friday

High Bar Squat (80% of Monday 30/4)
Conventional Deadlift (80% of Monday 20/3)
Good Morning (32/3)
Sit Ups  (60/3)

Upper Saturday

Bench Press (80% of Monday 30/4)
Barbell Row (80% of Monday 20/3)
Military Press (40/5)
Barbell Curl
Dips (30/3)

I might drop the last upper day depending on how I feel and my personal schedule.

That is all! 🙂

Hello All,

Bench Press: This was good. No problems.
80 x 10
110 x 10
120 x 8
125 x 6

DB Row: Slightly more difficult. I will go up to 40 for the first 2 sets of 10. But stay at 52.5
37.5 x 10 x 2
52.5 x 8,6

Military Press: I will go up 2.5 lbs next workout for each set.
65 x 12 x 2
75 x 10
80 x 8

Band Row:
36 x 15 x 4 I could not do weight chin ups, so I did these instead. The only alternative I have working out at home.

BB Curl: Nice way to finish.
60 x 10, 8, 9

Incline Band Fly: Got in a nice chest pump action.
Blue x 12 x 3

That is all! 🙂

Hello All,

So recently I have been some what busy as well as distracted. Leaving me little time to make many posts. I am finally preparing to take the CSCS sometime next and working on getting some experience training/coaching individuals. So I am brushing up on my chemistry right now, then moving on the biology, then hitting the actual material within the CSCS text book.

Now in regards to my own training. What I have been doing lately is a split routine on non consecutive days: Wednesday, Friday, and Sunday. It is full body, Shoulders and Arms, and then an Upper body push/pull day.

Wednesday: Full Body

Highbar Squat
Bench Press
Sumo Deadlift
Dumbbell Row
Band Row
Barbell Curl
Forearm Roller

Throughout the day I do dips and pull ups at work,

Friday: Shoulders and Arms

Overhead Press
Goodmorning
Band Pull Aparts
Narrow Barbell Curl
Concentration Curl
Lying DB triceps extension
Forearm roller
Hand gripper
Lateral Raises

Saturday: Upper Body Push/Pull

Bench Press
Band Pull Apart
DB Row
Band Row
Pull Overs
Decline Push Ups
Hammer Curl 21s
Forearm Roller
Band Flys

So this is what I am doing right now. There is no particular goal in mind. I just train depending on how I feel that day. If you notice however, I workout my arms every session. That is intentional. And I have noticed changes in my forearms and biceps. I also only squat 1 time per week. I was thinking about adding a day where I can squat 2x a week. But right now adding squats to another day would take too much time on Shoulder/Arm day or Push Pull day.

Depending on work I may need to go to a twice a day routine and do calisthenics throughout the week. My weight is floating between 165-170 the last month. Which is a good thing. This is also without any kind of cardiorespiratory exercise. So predict that once I start weight training 2x a week and sprinting and jumping rope 4-5 times a week, I will probably get down to 155 by January.

That is all! 🙂

Hello All,

Here is what I worked on today. CURLS FOR THE GIRLS!!! plus some heavy pressing plus rep work. This was a great workout. The Hamstring stuff was also great.

Press: I felt my bar speed was slower compared to when I was pressing 2-3 times a week last year.  I will work on that. I might need to have an extra day just to work on the press.
45 x 5 x 2
75 x 4
95 x 4 x 2
95 x 1, 80 x 10, band pull aparts 10 reps (I rested about 2-3 minutes between these sets)
100 x 1, 75 x 9, band pull aparts 10 reps
105 x 1, 70 x 8, band pull aparts 10 reps
110 x 1, 65 x 8, band pull aparts 10 reps
115 x 1 PR for my weight, 60 x 10, band pull aparts 10 reps

Good Morning:
60 x 10
75 x 10
90 x 10 , Elevated Hip Thrust 20 reps x 3 sets

Superset 1 – 90 seconds rest between rounds
Narrow Grip Barbell Curl:
60 x 10 x 3

Lying DB Tri. Ext.:
20 x 10 x 3

Hand Gripper:
100 x 25 x 3

Superset 2 – 30 seconds rest between rounds
Incline DB Curl:
20 x 12,10,10

Kick Back:
12.5 x 20 x 3

Superset 3 – no rest in between sets, straight through. 
Concentration Curls:
12.5 x 15 x 3

Standing Tri. Ext:
20 x 15 x 3

Dumbbell Press:
25 x 8 x 3

Finished up with Forearm Roller:
2.5 x 2 in both directions
5 x 2 in both directions. I had to rush to work, so i will probably do more later.

I will stretch at work. 🙂 That is all! 😉

Full Clean:
75 x 4 x x 4
100 x 4 x 2

Overhead Press: It has been a while since I have done this. Hit my head on the way down and once on the way up. I guess I got use to dumbbells.
45 x 10
65 x 6
80 x 4 x 6

Good Morning:
65 x 10
80 x 12 x 2

Stretch.

That is all! Just a quick workout before work.

Hello All,

Dumbbell Squat:
55 x 5

Sumo Deadlift:
135 x 6
185 x 6
225 x 6 (PR)
225 x 1 x 6

Close Grip Lat Pulldown:
88 x 6
99 x 6
115 x 6 x 4 (PR)

Dumbbell Row:
35 x 8
45 x 8 x 4 (PR)

Wide Lat Pulldown:
77 x 15 x 5

Single Arm Machine Curls:
40 x 8 x 4

Incline Curls:
10 x 15
15 x 15
25 x 8

Stretch

That is all! 🙂