tricep

All posts tagged tricep

Workout – Monday July 24th, 2017 – Different looks. Continued work on front squat with a focus on staying tight and tall in and out of the bottom. Some different angle pressing, shoulder, and tricep work. 

Weight – 192.25lbs  HRV – 8 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition7/10 – Energy7/10 – H2O: 9/10

Warm Up 

– Row x 1000m
 Wall Ankle Mobility x 20 per leg
– X-Band Walk
x 10 steps per direction twice
– Underhand Band External Rotations
x 10
– Band Pull Aparts
x 10
– Band Overhead Pull Apart Fly
x 10

A – Poliquin Step Up 2 Sets x 20 per leg
(Rest 60s after 2nd leg)

B – Front Squat 10 Sets x 2 @ 4211
(Rest 60s b/w sets)

C – Single Arm Split Stance Landmine Press 3 Sets x 8-10 per am @ 3111  
(Rest 60s b/w arms)

D1 –  Single Arm Landmine Cross Body Raise 3 Sets x 8-10 per arm @ 3111
(Rest 10s then do a set of D2)

D2 – Side Arm Side Dumbbell Raise 3 Sets x 8-10 per arm @ 2111
(Rest 10s then do a set of D3) 

D3 – Single Reverse Pulley Tricep Extension 3 Sets x 7-9 @ 3111 
(Rest 60s then do a set D1 with the opposite arm)

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Workout – Monday June 19th, 2017 – Today was a day to get after it. Started with some low step ups to kind of reset and get the right things firing, on to front squats from there, the goal a nice slow negative, with a good pause at the bottom, wanted to work on being stronger at the bottom and coming out. Then some low incline dumbbell press paired with a thumb up side lateral raise, really liking the thumb up version. To finish off some side lying external rotator work and some incline tricep work as active rest for the rotator cuff work. 

Weight – 196.25lbs  HRV2 Parasympathetic

Stress: 5/10 – Sleep: 7/10  – Nutrition: 7/10 – Energy: 7/10 – H2O: 8/10

A – Row 15s On / 15s Off x 5mins. Record Calories.

B – Front Squat

  • build to a tough but manageable 1 rep in 10mins or less
  • 4 Sets x 3  @ 5311 

(Rest 2-3mins b/w sets)

C1 – Low Incline Dumbbell Bench Press 4 Sets x 6-8 @ 3011
(Rest 10s then do a set of C2) 
C2 – Thumb Up Side Dumbbell Raise 4 Sets x 8-10 @ 3012
(Rest 2:30mins then do a set of C1)

D1 – Side Lying External Rotations 3 Sets x 6-8 @ 4111
(Rest is doing a set of D2) 
D2 – Single Arm High Incline Tricep Extension 3 Sets x 8-10 @ 4110 
(Rest is doing a set of D1)

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Workout Tuesday April 18th, 2017 – Today went back to old faithful. The Split Squat, and as usual it left a mark. It really is one of those amazing exercises you kinda dread doing, but also kinda look forward to. One of those exercises that can feel right away and feel like you accomplished something after doing. The day started with a side shuffle warm up working on better lateral motion, Split Squat, then some heavier dips and weighted push ups, strict rotator cuff work and some tricep tate press at the end.

Weight – 189.25lbs  HRV – 9 Sympathetic

Stress: 5/10 – Sleep: 8/10  – Nutrition: 7/10 – Energy: 8/10 – H2O: 8/10

A – Side Shuffle 3 Sets x 60s 
(Rest 60s b/w sets)

B – Rear Leg Elevated Split Squat 5 Sets x 5 per leg @ 3011 + 1 AMRAP per leg @ 50%
(
Rest 30s b/w legs)

C – Weighted Dips 5 Sets x 2-3 @ 4110 + 1 AMRAP Weighted Push Up
(Rest 90s b/w sets)

D – Wall Barbell 90/90 External Rotations 3 Sets x 8-12 @ 3121
(Rest 90s b/w sets)

E – Db Flat Bench Tate Press 3 Sets x 8-12 @ 4111
(Rest 90s b/w sets)

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Sumo Squat

Workout Tuesday March 21st, 2017 – Today continued work on my wide stance sumo squat, definitely a weakness of mine but really starting to come along, it really allows me to feel the floor with my feet, focus on pushing the ground away and keep balance between left and right legs.  Secondly the dumbbell flat bench press with a focus on keeping tension and support on my right arm, it too is really starting to come along, the Trap-3 Raise for some lower trap work, and some tricep work to finish. .  

Weight – 183.5lbs  HRV7 Sympathetic

Stress: 6/10 – Sleep: 7/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 9/10

A – Row 10s Fast, 20s Medium, 30s Slow x 4mins. Record Total Calories.

B – Sumo Squat 5 Sets x 5 @ 3211 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

C – Dumbbell Flat Bench Press 4 Sets x  6-8 @ 4011  + 1 AMRAP @ 50%
*pause at top is tension on, not locked out  

(Rest 90s b/w sets)

D – Incline Bench Trap- 3 Raise 3 Sets x 8-10 @ 3013 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

E – Rope Overhead Tricep Extension 3 Sets x 6-8 @ 3121
(2mins)

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Workout – January 23rd, 2017

01 - Jan 23, 2017

Today’s Workout: January 23rd, 2017 – Today working on some imbalances between my right and left legs, some decline bench press, some pulley side shoulder raise and tricep work. 

Weight – 189.5lbs  HRV – 6 Sympathetic

Stress: 5/10 – Sleep:87/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 8/10

A – Running 4 Sets x 30s (30s)   

B – Pulley Assisted Pistol Squat 3 Sets x 10-15/leg @ 4011, last set add 1 set per leg of Skater Squat
(Rest 60s b/w Legs)

C – Decline Pulley  Fat Grip Bench Press  4 Sets x 4-6 @ 4011, last set is  a triple dropset
(Rest 2mins b/w sets)

D – Single Arm Ab Sling Pulley Side Shoulder Rasie 3 Sets x 8-12 @ 3011, last set is a triple dropset  
(Rest 60s b/w arms)

E – Single Arm Incline Pulley Tricep Extension  3 Sets x 7-9 @ 3011, last set is a triple dropset 
(Rest 60s b/w arms)

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Workout – Nov 17, 2016

11 - Nov 17, 2016

Today’s Workout 

Weight – 191.25lbs  HRV – 8 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 9/10

A – Row 8s On/ 12s Off x 5mins For Total Cals  

B – 1 + 1/4 Wide Stance Front Squat 2 Sets x 2-4, 1 x Triple Dropset
(Dropset = 1+1/4 FS x 2-4 + Back Squat x 10 + Quad Ext x 15-30)

(Rest 2-3mins b/w sets)

C – Free Standing Handstand Hold Build To 2mins In Least # Of Sets Possible
(Rest as needed b/w attempts)

D1 – Floor Planche 3 Sets x AMSAP (As Many Seconds As Possible)
(Rest 10s then move to D2)

D2 – 45˚ Rear Delt Raise 3 Sets x 8-12 @ 3012
(Rest 10s then move to D3)
D3 – E-Z Bar Pulley Tricep Press Down 3 Sets x 8-10 @ 4011 
(Rest 90s then move back to D1)

 

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