Back, Shoulders and Arms

Here's today's Upper body workout. Mainly did machine stuff with some free weights for shoulder isolation and arms in the end. Plus squeezed in some core stuff too.

As usual, did some light leg stuff in between upper body sets.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Peck deck rear delt flys/ peck deck chest fly
25lbsx 15 / 30lbs x 15
35lbs x 15 / 40lbs x 15
45lbs x 15 / 55lbs x 15

Hammer Wide Lat Pulldown / standing side hip abdct 20@each
50lbs x 12
50lbs x 10 - hard set
50lbs x 12-hard last 2 rep

3 reps machine assisted pullup last 2 sets (30lbs->25lbs)
Seated Cable Row / One leg hip thrust
3x27.5lbs x12 / 3x12@each (pause method)

3 reps machine assisted pullup (20lbs)

Hammer Iso Shoulder Press (weights@each side. / One Leg RDL w reach out (standing to Warrior 3 Yoga pose type)
15lbs x 12 / 12@each
2x17.5lbs x 10- hard last 2 reps /2x12@each

Push ups / Skater squat
3x5 (hold 1 sec bottom) / 3x10@each

Standing DB Side Delt Flys / alt dB hammer curl
3x7.5lbsx20 / 3x10lbs x 15@each

3 Rounds core:
Side elbow plank lift 12@each
Full plank & knee tuck 20-30 total

Chest, Shoulders and Triceps Workout

I had a great upper body workout, finished off with Standing Cable Hip Abduction. I think I'm totally addicted to it! I always want to incorporate this Standing Cable Leg Raises all the time in the end of my workout, doesn't matter if it's upper or lower body day.

DB Incline Bench Press
15lbs x 15 moderate weights
20lbs x 8 - felt better than expected- focused on pushing from armpits & chest
20lbs x 8 - will try aiming 9 next
20lbs x 8 - tried for 1 more but wasn't possible

BB Standing Ovhead Press
30lbs x 12 - last 2 reps struggled a bit
30lbs x 12 - hard last 2 reps
30lbs x

DB Prone Rear Delt Raise
5lbs x 15 - felt light
10lbs x 8 - a bit too heavy - couldn't get into "T" position when raised up the arms
10lbs x 8 - focused on contracting upper traps
10lbs x 8 (I might want to bring my own pair of 8lbs DB for doing this move!)

BB Close Grip Bench Press
30lbs x 15 - ok/ need to focus on forms - keeping elbows close to body
30lbs x 15
30lbs x 15

BB Lying Ovhead Triceps Ext
20lbs x 15 - felt tensions on back arms/ triceps
20lbs x 15
20lbs x 15

Active rest in between sets: 20-25 abs

Standing Cable Hip Abduction
7.5lbs x 15 @each - a bit too light
9lbs x 15 @ each - moderate good
9lbs x 15@each

Upper Body Pull & Push Workout with HIIT

I had a great horizontal upper body pull and push workout plus HIIT on the spin bike.

Workout:

• 3 sets 10 reps inverted bodyweight rows on BB squat rack
• 3 sets 10 reps 40 lbs preloaded BB bent over rows
• 3 sets 8-10 reps bench push ups (keeping my elbow as close to my body as possible)
• 3 sets 10 reps bodyweight overhead triceps extensions on BB squat rack

HIIT: 22 minutes spin bike (2-3 min rest with 1 min high pedaling)- roughly about 6-8 rounds total. I did 2 min rest for the first 2 intervals and did 3 min rest in between.

Back, Upper Body and HIIT Workout at LA Fitness gym

I've been pretty bad keeping my workout log so now I strive to start recording my workout log so I could track my rep progress in the long run. Pretty much my workout still follows this template but there are some days that I can't fit everything in one day that I might have to split them up accordingly.

Warm up:

• 2 sets 30-40 reps clamshells (each side) - at home
• 2 sets 30 donkey kicks (each leg) - at home
• 2 minute free style skipping
• 1 minute elbow plank hold (mix of front plank and RKC)
• 1 minute side elbow plank hold (each side)
• Light shoulders mobility

Back & Upper Back Workout:

• 5 sets of 3-4 reps chin ups (from standing position)
• 3-5 sets (6-10 reps) reverse body rows on BB bar at a squat rack
• 3 sets of 12 reps 40lbs BB bent over rows (preloaded BB)
• 3 sets 10-12 reps one Arm Shoulder DB Press (15 lbs DB) - each arm

HIIT: 15 minute spin bike (1 minute easy pace/ 30 sec high resistance pedaling)

Upper Body (Back & Shoulders) Workout and Chin Up Progression Update

Warm Up (Core):
3 Rounds:
1 minute forward RKC plank hold
1 minute side plank hold (each side)

Rest about 30 sec in between exercise

3 sets of 10 reps stability ball roll out

Upper Body (Back & Shoulders) Workout:
10 sets of 1 rep chin ups (unassisted)
5 sets of 10 reps BB bent over rows (45 lbs.)
5 sets of 10 reps one arm bent over rows (25 lbs. plate) - each side
5 sets of 10 reps mini BB shoulder press (30 lbs.)

Rest 30 sec in between sets - 1 minute in between exercises

HIIT: 1 minute easy pace/ 30 sec high resistance pace 12 rounds on the spin bike.

I'M SO HAPPY I could do at least 1 unassisted chin ups!! It's not from a dead hang yet, but hey..it's progress! Before I needed to push off from my foot but this time not at all!

Kettlebell & Upper Body Strength Training Home Workout

I know I've been neglecting my kettlebells and my home workout gears for a while so today I decided to toy around with them and resulted of having a great upper body workout.

Part #1:
2 Rounds of 3 minute Turkish Get Up & Windmill Combo (switching sides)

Part #2:
3 sets of 10 reps reverse body rows with a dip station
A set of side planks
3 sets of 20 reps sandbag bent over rows (20-22lbs)
A set of bicycle abs

Part #3:
2 rounds of 3 minute One Arm Kettlebell Snatch (switching after one arm is fatigue) - 15lbs KB

Part #4:
3 sets of 10-12 reps push ups
3 sets of 10-12 reps chair dips

Upper and Back Workout at gym

• 3 sets of 5 reps pull up (focused on pulses-contracting my lats)
• 3 sets of 6-8 reps chin ups (focused on pulses-contracting my lats & negatives + different grips)
• 3 sets of 8-10 reps single arm rows (25lbs. DB)
• 3 sets of 8-10 reps single arm KB/DB military press/shoulder press (15lbs.DB)
• 3 sets of 6 reps regular push ups
• 3 sets of 8-10 reps assisted triceps dips (from bench, straight legs)

Upper Body / Back Workout (at home) Pre-CN

Guess what? It's Friday again that means I get to enjoy my carbs tonight! But before that, let's get into the workout business first, shall we?

Warm up:
shoulder mobility
Elbow plank hold - 3:03 - really focused on tightened up my core and keep my butt tight and body in straight line. No sagging nor butt up on the air.

3 sets of 3 Turkish Get Up (15lbs. KB) – switching only after completed 1 set on each side

Strength Training workout:
Set #1:

• 6 reps / 5 reps / 3 reps Reverse push up using dip station (straight legs)
• 3 sets of 10 reps double military press (with 2x15lbs KB)

20x side elbow plank lifts (10x each side)

Set #2:

• 3 sets of 3 Windmill (15 lbs. KB)
• 3 sets of 12 reps one arm bent over row (with 20lbs DB)

20x single leg lift & toe touches (each side – legs off the ground entire time)

Bonus: 3 sets 10 sec L-Sit on the dip station - forgot to do this one!

Upper Body & Back Pre CN Workout

Guess what? It's Friday again that means I get to enjoy my carbs tonight! But before that, let's get into the workout business first, shall we?

3 sets of 3 Windmill (15lbs. KB) – switching only after completed 1 set on each side

Strength Training workout:
Set #1:

• 5-3-1 reps Reverse push up using dip station (semi straight legs, straight legs)
• 5-3-1 reps military press (with 2x15lbs KB)

20x side elbow plank lifts (10x each side)

Set #2:

• 5-3-1 reps elevated push up (on small couch, taller table, stability ball)
• 5-3-1 reps bent over row (started with 2x15 lbs KB, 20lbs DB, 25lbs DB)

20x single leg lift & toe touches (each side – legs off the ground entire time)

Bonus: 3 sets 10 sec L-Sit on the dip station



Notes:

• Need more work on my push ups for not letting my stomach sagging down
• Side plank lift - need to be a bit more on the side, especially my left side
• L- Sit- Working on to get those legs to be 90° angle!

Post Carb Nite Upper Body Workout at the Gym

Post Carb Nite that means my glycogen tank has been filled up. Time to go beast mode! Gotta do HIIT in the end of weight training!

3 sets of 3 Windmill (each side- switching only after completed 1 set per side - 12 lbs. KB)

Super Sets of 3 (except abs moves)

• 3x5 Pull Up (palms facing away) (assisted with green band – 50lbs off my bodyweight)
• 20x elbow plank to plank (10 each side)
• 3x 6 KB One Arm Snatch & Press Up (15 lbs. KB each arm)
• 20x elevated plank knee tucks (each side)
• 3x 10 reps Push Up (regular)
• 20x hanging knee raises

Then HIIT Rowing (1 minute rest/ 30 sec on for 10 Rounds)

Upper Body Strength Training at Home Workout

Back to my 4:30am workout again! After I had a little chat with Eric, my KB trainer and Debby, my nutritional coach, I've finally started to grasp the concept of programming a workout to reach a certain goal.

Long story short, it's not like I could just put a bunch of workout together randomly. I mean it's not a bad thing to do that once in a while but in the long run, it's better to always structure the workout properly.

As you might notice (or not), I've stopped doing any type of ZWOW, Bodyrock.tv or even LovingFit type of workout recently. I usually save those type on my non weight lifting days so it'll be more like a conditioning workout or a finisher if I feel like I still have energy left.

Ok enough lecture.

Now onto the workout!

UPPER BODY STRENGTH TRAINING
(3 Sets of each exercise with 20 reps of abs move in between exercises)

• 3 sets 5 reps Reverse Body Rows using dip station (semi-straight legs)
• 20x bicycle abs (each side)
• 3 sets 8-10 reps DB renegade rows (each arm) - 15lbs DB
• 20x side elbow plank lifts (each side)
• 3 sets 5 reps DB triceps kick back (each arm) - 10lbs DB
• 20x single leg lift & toe touch (each leg - legs off the ground entire time)
• 3 sets 8 reps regular push ups
• 20x bicycle abs (each side)

BONUS:
3 sets of 10 sec L-Sit on a dip station

Self KB Upper & Back Workout

I am super happy that LBKC allows me to use their equipment even when I am not taking the class. I feel like a kid got thrown into a candyland! Well those colorful KBs resembles colorful candies, right?

But these are killer candies that will give me strength instead of sugar!

So I put together my own workout, focusing more on upper and back.

2 Rounds:

• 3x Turkish Get Up (each side - no switching) -15lbs. KB
• 30x KB Swing (used 35lbs KB then 44lbs. on 2nd round)
• 5x assisted pull up (used thin green band)
• 10x KB Goblet Squat (35lbs)
• 12x Military Press (each side) - 15lbs. KB

Rest 1 minute

3-5 minute Snatch Practice (about 10 reps each arm - 15lbs. KB)

Then I saw this crazy big KB (48kg = 105lbs) and couldn't help to do some deadlifts!

2x5 Sumo Deadlift (105 lbs.) - That was only 5 lbs shy from my 100% bodyweight! I was planning to do 3x5 but I think for now it was enough. My quads start feeling it now.

Post WO snack: steamed 4 egg whites + 1 serving Green Vibrance mixed with my cold tea.

GOOD WORKOUT!!

Upper Body Workout & Core

Ok I haven't got my KB yet (will do this weekend! Can't delay anymore!) but it's no excuse for not practicing some of the moves that I've learned, even though it's not my favorite.

In this case, that will be Windmill.

Workout:
3 Rounds:

• 3x Windmill (12 lbs. DB) - each side
• One Arm DB Swing (15-18 lbs. DB)
• Reverse Body Rows (on a dip station)
• Weighted Deep Side Lunge (25 lbs. SB)

Rest 1-2 minute after 1 Round

BONUS:
2 sets of dive bomber push ups (10-12 reps)

With the exception of Windmill, which I am still trying to get a hang on, I didn't predetermined the number of reps/range for the rest of the moves.

Results:
30x One Arm swing
10x reverse body rows
20x deep side lunge

Upper Body Conditioning Workout

Part #1 - warm up
3 Rounds:
1 minute plank diagonal knee tucks

Part #2:
2 Rounds:

• 5 min. turkish get up (switching side after 1 rep) - used 15lbs DB
• 20x 2 hands DB swing (25lbs DB)
• 5 min One Arm DB rows (1 arm - switch after about 8-10 rep each arm 17lbs DB)
• 20x skater hops & jump (each side)
• 5 min one arm DB Push Press (switch after about 8-10 rep each arm) 15lbs DB)

Result:

Round 1:	Round 2:
5 turkish get up (R/L) 12-10-8-8 (R/L) 12-10-8 (R/L) + 3 L	5 turkish get up (R/L) 12-10-8-6 (R/L) + 4 L 12-10-8-6 (R/L)

Upper Body & Abs Workout

Original reference: Myomytv

Part #1:
3 sets of Turkish Get Up (with DB 8lbs DB)
3x3 TGU -8lb DB each side
3x3 TGU - 8lbs DB each side
3x3 TGU - 8lbs DB each side

Part #2:
3 rounds:
3 horizontal rows / seated pull up on a dip station
6 dynamic push ups

Part #3: Abs
1 minute leg raise on dip station
1 minute oblique knee raise on dip station

My leg raises SUX! My arms gave in after 10 reps!!

Chest, Shoulders and Triceps Workout with Dumbbells

I put together this workout after reading this article from this site.

In between upper body workouts, I added some abs exercises.

Chest, Shoulders, Triceps & Abs
Flat bench dumbbell press – 4 sets of 12 reps (a pair of 10-12lbs DB)
20 reps supergirl plank (each side)
Flat dumbbell flyes – 3 sets of 12 reps (a pair of 10-12lbs DB)
1 minute ball plank hold
DB shoulder press – 3 sets of 12 reps (a pair of 10-12lbs DB)
20 reps diagonal knee tuck (each side)
DB lateral raises – 3 sets of 12 reps (a pair of 8lbs DB)
20 reps side plank & leg lift (each side)
DB skull crushers – 3 sets of 12 reps (a pair of 8lbs DB)

Overall it took me around 45 minutes to finish. I took about 30 sec break in between sets and abs exercises.

LovingFit: Muscle Authority Workout (Upper body- bodyweight)

Original workout: LovingFit

I can't wait for my next Carb Nite to enjoy my carbs!! This workout was super hard and my time wasn't too impressive. It took me 35:59 to complete! The only modifications I did was the dips, only could manage to do 1 very pathetic unassisted dips- *sigh* gotta work on that!! Spiderman Kick Push Off was super hard!

I picked the 1st option (6 Rounds)
8 unassisted dips & kick
8 Running Outward Spiderman Push Offs
4 Press and Push Combo (each side) (Pike Press & Push Up combo)
10 back lifts

Upperbody Workout

Happy Thanksgiving for those in the US! It's Thanksgiving Day but it's not my off day from working out. In fact because it's my off day from work, I could use this time to do a longer workout and believe it or not it actually makes me excited and looking forward to do it!

3 SETS:
10 seated pull ups
10 SB elevated lunge (each leg) (35-40lbs SB)
10 DB Overhead Press (12-15lbs DB)
10 SB front squats (35+lbs lbs)
10 DB lawnmowers (each arm)

1 minute rest in between sets

Upperbody WO: Shoulders, Arms & Abs Workout

My upper back and chest are still sore from Saturday upper body WO - thanks to those negative seated pull ups so today will be more for biceps and shoulders.

Part #1: 5 minute countdown
10 DB shoulder lateral raise (a pair of 8lbs DB)
10 pike press
10 DB hammer curls (a pair of 10-12lbs DB)

Completed 2 rounds

Part #2: Bodyripped.net Shoulders & Abs Interval training
10 sec off/ 1 min on for 15 Rounds
6 Mt. Climbers + 2 side plank jumps 6-5-5

V sit field goals (squeeze the arms) 20-20-25

Elbow plank to plank, push up+ side taps 6-6-5

1 Push Up + 4 pendulums 5-6-6

Back Lifts 30-25-26



Part #3: LovingFit Simply Cut Abs (if time allows)
3 Rounds:
20 reps laying knee ins + butt lifts
35 sec split V hold (in V up position + straight eg side in-out)
20 elbow reptile side stretch (leg straight side out)
35 sec split V hold
10 reps split up + knee to elbow (each side) - feet off the ground

Time 18:03

Upperbody Workout: LovingFit The Gun Show Workout

My first day of working out after every 6 week 5 days consecutive active rest.

Original workout: LovingFit

10 Rounds:
6 reps halfway dive bomber push ups
6 reps side plank mill (each side)
6 reps wide grip pull ups*
6 reps mountain climber push-off combo (3 mt. climbers, kick back (1 leg elevated), drop down, push-off)
6 reps dips
6 reps shoulder raises (with a pair of 8lb DBs)

* I subbed the pull up with a seated pull up (assisted on the way up and unassisted on the way down).

I had to break it into 2 parts of 5 rounds.

First 5 rounds took me 31:14
Second 5 rounds took me 29:58

Of course during the 3rd & 4th of my 2nd 5th round, I had to do my seated pull up assisted up and down.



I was going to add Perfect Abs Afterglow but I think with a circuit that took me about 1 hour to finish was good enough.