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Posts Tagged ‘super slow workout’

Partial Rep Bench Press

June 17, 2011 Leave a comment

I started doing a new benchpress routine this week. On a flat bench using a barbell with two 45-lb. weights:

1st rep: do one traditional bench press (as shown in pic); lower barbell very slowly, pause at lowest point…
2nd rep: lift mid-way, hold, then lower barbell very slowly, pause at lowest point…
3rd rep: back to the traditional bench press; lower barbell very slowly, pause at lowest point…
4th rep: lift mid-way, hold, then lower barbell very slowly, pause at lowest point…
5th rep: back to the traditional bench press; lower barbell very slowly, pause at lowest point…

Essentially, I’m doing one full-extension bench press (without locking my elbows) followed by a partial bench press. The latter keeps constant pressure on my chest muscles — working them at their weakest point. I read about this routine in Men’s Health and figured I’d give it a shot. It’s a lot harder than it sounds and so far the danger I’ve found is that after that 4th rep, it’s hard to tell how much power I have left in me, so that 5th rep has been a struggle. This is the first time I’m doing this so hopefully it’ll give my muscles a nice variety from the routine I’ve been doing. From what I’ve read, the partial motion works out your pecs more, whereas the full-range uses your triceps more.

New workout routine

March 14, 2011 Leave a comment

I finally switched up my workout routine at the gym. I’ve moved on from doing super slow drop sets to doing super slow sets that increase in weight. Here’s an example from my workout today:

Incline Dumbbell Chest Fly
10 reps at 100 lbs
10 reps at 100 lbs
8 reps at 120 lbs
8 reps at 120 lbs

I could have gone heavier, but I want to maintain 100% control of the weights while doing these exercises. My next routine (while I’ll probably start in May), will focus on heavy weights. And then I’ll just repeat the entire process. I must say, I feel great. This weekend I got a great back and chest workout and I just feel very healthy and strong overall. It’s a great feeling. Saturday I even hit the abs! Hoping to find an ab routine I can stick to. As far as pull ups, I’ve been doing t hem pretty much every day (every day I workout, which is 5x/week) since my trainer session.

Counts

March 2, 2011 Leave a comment

I increased my push up count by 5 this week. I can now do 40 consecutive push ups. I’m also at 3 consecutive wide grip pull ups. Not bad, huh! Slowly, but definitely getting there. I have noticed one odd thing though. When doing that last pull up, I feel that I use my right arm/side more so than my left side — to the point where I can see the right side of my body rise faster than my left. Not sure how to rectify this other than to make sure I pull equally with both sides.

In other news, it’s almost time to ditch the super slow workouts. I know I said I would drop them awhile back, but to be honest it’s been hard letting go. I really enjoy them. The question is what routine will I do next. Heavy with low reps? Or moderately heavy with slow reps? I’m leaning toward the latter.

Push-ups 100x

February 16, 2011 Leave a comment

A lot of people at my job like talking about P90X. I didn’t give it much attention because it sounds like every other “get ripped in 90 days” program and after looking at the company’s website, I have to say it’s exactly what I thought it would be. However, I do like the workout’s main argument — change your workout routine every 30 days to avoid plateauing. In my opinion, that’s all you need to know about P90X. Save your $60.

That said, today I switched up my chest workout. I’m still doing the slow routine, but today I added 100 push-ups. (I used to incorporate medicine ball push ups in my chest workouts, but gave that a break.) I thought it’d be easy, but man it was pretty tough. Do-able, but tough. So my chest workout today looked like this:

1)Super slow bench press
185 lbs. x 6 reps
135 lbs. x 8
185 lbs. x 6 reps
135 lbs. x 8

2)Push-ups
20 reps
20 reps
20 reps

3)Super slow dumbbell incline flys
50 lbs. on each hand 8 reps
40 lbs on each hand 10 reps
50 lbs. on each hand 8 reps
40 lbs on each hand 10 reps

4)Push-ups
20 reps
20 reps

5)Seated bench press (machine)
140 lbs. 8 reps
100 lbs 10 reps
140 lbs. 8 reps
100 lbs 10 reps

6)Pull-ups
As many as possible

New routine

February 9, 2011 Leave a comment

I updated my workout routine at the gym this week. I’m still doing super slow drop sets for my back, chest, and shoulders. But for my biceps and triceps I’m focusing on lifting heavy weights. Not to the point where my reps get sloppy (I still want to retain total control of the weight), but to the point where I’m barely hitting 8 reps. My hopes are that the extra bicep strength will help me with my pull ups and the extra tricep strength will help me with my chest workouts.

That said, my pull up routine is still going strong. I’ve done them 6 days a week for the past 2 weeks or so. I can now hold myself up for 15 seconds. I think I’m still to weak to do an actual clean set, but soon I wanna try to see how many I can do. At the very least I can do 2, lol. Or so I hope.

More Pull-Ups

January 17, 2011 Leave a comment

Well, my pull-ups routine continues. I did 4 back exercises today and as a 5th exercise, I did 4 sets of negative pull ups. I used the closer grip (I believe it’s called the neutral grip — like the grip in the picture) since I was at the gym and I must say, I find these a lot easier. I feel like I use my biceps a lot more with this grip, which helps me pull up all my weight. (When I’m at the gym in my house, I do the wide grip pull-ups.) I held each rep for 10 seconds, although toward the end I maxed out at 8 seconds. At any rate, it felt great and I walked out of the gym feeling invincible.

One more week and I have to switch up my exercise routine. The problem is, I don’t know what to do next. I think maybe I’ll focus on heavy weights and low reps. We’ll see how things play out.

Negative Back Exercises

January 9, 2011 Leave a comment

So in addition to my normal back routine, today I did some negative pull-up exercises. I’d basically pull my weight up, hold it for 10 seconds, and then slowly bring myself back down. The benefits of this routine is that it builds endurance, teaches your body to resist fatigue, and it works out your back muscles in a totally new way so you burn more fat. They’re difficult, but afterwards my back felt so pumped that I kind of wanted to do more. (And I did.)

So with each back exercise I did today, I focused really hard on pulling the weight toward me, holding it for 5 seconds, and then slowly letting the weight go back to starting position. I’m really psyched about this routine. Hopefully it’ll get me on the right track with my pull-ups goal.