JP Fitness Forums - View Single Post - Damien K

DamienK · 01-27-2009, 10:47 PM

Maximum Strength Phase 4
Workout B - Upper Body

Wednesday 1/21/2009

Warmup #1 and some foam rollin'

Close-Grip Incline Press
1-2 minutes rest between sets

1x1 x 185
1x1 x 185
1x1 x 185
1x1 x 185
1x1 x 185
1x1 x 185
1x1 x 185

This just isn't my exercise. This was my first real test of the evil left shoulder that actually forced me to miss a couple of weeks of lifting. My Dr. probably wouldn't like to hear of me getting back into these so quickly but at least I could tell him I'm doing all kinds of extra mobility work and stretches and maybe I'll get a gold star or something? Anyway, I do not like incline barbell bench presses, I do not like them Sam I am.

Alternating Sets

Decline Close-Grip Bench Press
60 seconds rest between reps

1x8 x 135
1x8 x 155
1x8 x 165
1x8 x 175

Boy, I haven't done Decline Bench Presses in well, never actually. I couldn't really believe that I've never tried this exercise before. Lord knows I've probably done every curl variation except the ones in the squat rack - Mr. Sqaut Rack Curler Guy (hmm, this could be a Bud Light commercial). So anyway, I didn't really know where to start and my shoulder was pissed off so I guessed and guessed too light. These actually weren't bad at all and I think I actually like them!

Chest-Supported Row with Pronated Grip
60 seconds rest between sets

1x8 x 120
1x8 x 140
1x8 x 160
1x8 x 180

I wasn't at my usual gym today and the only thing I could find to do this exercise on was a machine that looked more like it belonged on the bridge of the Starship Enterprise instead! It had a dial to increase the weight (being the common-folk that I am, I've never seen this phenomenom before - even if I train at a Gold's Gym about 120 miles north of this one). Ahh yes, more on this Gold's Gym later.

Alternating Sets

Scapular Wall Slide
60 seconds rest between sets

3x12

Smart people and my shoulder say these are good for your shoulders.

Dumbbell Hammer Curl
60 seconds rest between sets

2x12 x 35 each
1x11 x 35 each

Oops, missed that last rep. This program has very little curling involved so it was nice to get that volume.

I had to travel to Southern Colorado for business and found out there was a Gold's Gym in Colorado Springs about an hour north of where I was working. So I get up extra early and drive there (a big deal for me because traveling has usually been detrimental to my training).

This is a very nice facility complete with at least 1 full size basketball court, a huge pool and jacuzzi, all kinds of spaceship looking machines and probably about 10,000 pieces of cardio gear. It was like a car lot except they were treadmills and bikes and ellipticals and stuff.

I got to talking to a guy in the locker room afterwards and asked him about the place. He told me that it wasn't quite a year old but they always had a Gold's in Co. Springs with a different owner. He goes on to tell me that Gold's isn't like it used to be and how it was a "fitness center" now - not a place where guys like Arnold and all the "buff" bodybuilders go to train. The guy who previously had held the franchise rights refused to adopt this new "fitness center" thing as they were an "old school" gym and Gold's gave the franchise to somebody else.

This could all be true or it could all be false; who knows if this guy knows what he's talking about? I thought the story was interesting and believeable though. I just nodded and agreed and said I'll have to check that gym out next time I'm in town.

I still thought it was a great gym. They had all sorts of free weights, a few power racks and all the stuff us "buff" guys like.

01-27-2009, 10:47 PM	#4 (permalink)
DamienK Senior Member Join Date: Jan 2009 Posts: 228	Maximum Strength Phase 4 Workout B - Upper Body Wednesday 1/21/2009 Warmup #1 and some foam rollin' Close-Grip Incline Press 1-2 minutes rest between sets 1x1 x 185 1x1 x 185 1x1 x 185 1x1 x 185 1x1 x 185 1x1 x 185 1x1 x 185 This just isn't my exercise. This was my first real test of the evil left shoulder that actually forced me to miss a couple of weeks of lifting. My Dr. probably wouldn't like to hear of me getting back into these so quickly but at least I could tell him I'm doing all kinds of extra mobility work and stretches and maybe I'll get a gold star or something? Anyway, I do not like incline barbell bench presses, I do not like them Sam I am. *Alternating Sets* Decline Close-Grip Bench Press 60 seconds rest between reps 1x8 x 135 1x8 x 155 1x8 x 165 1x8 x 175 Boy, I haven't done Decline Bench Presses in well, never actually. I couldn't really believe that I've never tried this exercise before. Lord knows I've probably done every curl variation except the ones in the squat rack - Mr. Sqaut Rack Curler Guy (hmm, this could be a Bud Light commercial). So anyway, I didn't really know where to start and my shoulder was pissed off so I guessed and guessed too light. These actually weren't bad at all and I think I actually like them! Chest-Supported Row with Pronated Grip 60 seconds rest between sets 1x8 x 120 1x8 x 140 1x8 x 160 1x8 x 180 I wasn't at my usual gym today and the only thing I could find to do this exercise on was a machine that looked more like it belonged on the bridge of the Starship Enterprise instead! It had a dial to increase the weight (being the common-folk that I am, I've never seen this phenomenom before - even if I train at a Gold's Gym about 120 miles north of this one). Ahh yes, more on this Gold's Gym later. *Alternating Sets* Scapular Wall Slide 60 seconds rest between sets 3x12 Smart people and my shoulder say these are good for your shoulders. Dumbbell Hammer Curl 60 seconds rest between sets 2x12 x 35 each 1x11 x 35 each Oops, missed that last rep. This program has very little curling involved so it was nice to get that volume. I had to travel to Southern Colorado for business and found out there was a Gold's Gym in Colorado Springs about an hour north of where I was working. So I get up extra early and drive there (a big deal for me because traveling has usually been detrimental to my training). This is a very nice facility complete with at least 1 full size basketball court, a huge pool and jacuzzi, all kinds of spaceship looking machines and probably about 10,000 pieces of cardio gear. It was like a car lot except they were treadmills and bikes and ellipticals and stuff. I got to talking to a guy in the locker room afterwards and asked him about the place. He told me that it wasn't quite a year old but they always had a Gold's in Co. Springs with a different owner. He goes on to tell me that Gold's isn't like it used to be and how it was a "fitness center" now - not a place where guys like Arnold and all the "buff" bodybuilders go to train. The guy who previously had held the franchise rights refused to adopt this new "fitness center" thing as they were an "old school" gym and Gold's gave the franchise to somebody else. This could all be true or it could all be false; who knows if this guy knows what he's talking about? I thought the story was interesting and believeable though. I just nodded and agreed and said I'll have to check that gym out next time I'm in town. I still thought it was a great gym. They had all sorts of free weights, a few power racks and all the stuff us "buff" guys like. Last edited by DamienK : 01-27-2009 at 11:24 PM.