8/16 Chest and Biceps

Another feel good day before leg day tomorrow.

  • Plate loaded chest press 5sets 12-15reps (115) + Machine curls 5sets 12-15reps (115) rest pause final set for both
  • Plate loaded incline press 5sets 12-15reps (90) + machine curls 5sets 8-10reps (focus on a slow contraction of about 5sec up and 3sec down) rest pause on incline press.
  • Bench press 4sets 12-15reps (205) + EZ bar curls 4sets 12-15reps (60) rest pause final set on both
  • Decline press 3sets 4-6reps (225) + hammer curls 4sets 12-15reps (40)
  • Machine curls 4sets 12-15reps (80) + cannonball chest press machine to finish
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

All it takes is all you’ve got.

In my life I’ve done a lot of physical fitness testing with other people. Trying out for the Marines and serving 5 years,  testing for the Navy, for a job as a Police Officer-my current role, and now, as I contemplate a career change, to be a Firefighter. I’ve tested in the pool, in runs, pullups, push-ups, aerobic and anaerobic. “All it takes is all you’ve got” is a catch phrase for some and a lifestyle for others.

I’ve seen grown men quit on a mile and a half run. Tap out in push-ups, give up in sprints and call it a day in the pool. How do I know they quit? If you give it all you’ve got your either gonna crack your face in the push-up position when your arms give. You’ll pass out in sprints or collapse on the long run. They best pull you out of the pool if you claimed you gave it everything.

Now it’s fine to not be able to do it. But you best give it your all. “Never Quit”. If you fail but you gave it everything you have there is no shame, none. Go back, work on your weak spots and get back on it.

Why this topic today?

Again I’ve seen people quit one lap in during a mile and half run. No joke just walked off the track. He was on a good pace wasn’t like he was injured either. This weekend I saw a guy give it all. During the dummy drag portion of the firefighter CPAT test, you could tell the guy wasn’t gonna make it. He was already gassed. He couldn’t drag the dummy. Didn’t have the anaerobic ability or the strength. Didn’t matter to this guy. He was falling over and the last ten yards he was low crawling, dragging himself and the dummy. That’s heart. He gave it everything he had and there is no shame in that. That’s the kinda guy you want in your foxhole. He is never gonna quit on you and he will battle till his last.

In a world that lacks a crucible trial or event for most people (get some, warriors), folks don’t see their breaking point. They never see how much heart they have. When the rubber meets the road are they gonna gut it out or call it a day?

There is no shame in chasing your dream. But if you aren’t going to make it you better look deep down inside yourself and do a gut check. Did I give it my all? Do I have anything left? Everyone should find their breaking point, their gut check moment and see who they truly are.

8/14 Back

I was doing shoulder work when I tweaked my Lat muscle so I couldn’t push anything overhead… Lame. Time for the foam roller.

  • Weighted pull ups 4sets 4-6reps (90) + Rear cable flies 4sets 12-15reps (25)
  • Seated cable rows 4sets 12-15reps (180) + standing DB flies 4sets 12-15reps (30)
  • Lat pull down 4sets 12-15reps (172) + chair fly matrix (side-front-bent v) 4sets 12-15reps
  • Seated 1arm rows plate loaded 4sets 12-15reps (115) pause contraction
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

8-12 Chest, Biceps, Triceps

Suns out guns out

  • Plate loaded Bench press + Seated machine dips + Plate loaded preacher curls all 4sets 4-6 reps
  • Plate loaded incline + seated dips + preacher curls all 4sets 12-15reps rest pause final set on each
  • Bench press + Skullcrushers + Hammer curls all 4sets 12-15reps rest pause each on final set
  • DB incline + Cable triangle + seated incline curls all 4sets 12-15reps rest pause each final set
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

8/11 Back 

  • Weighted pull ups 4sets 4-6reps
  • Bent land mine rows 4sets 12-15reps
  • 1arm DB rows 4sets 4-6reps
  • Lat Pull down 4sets 12-15reps rest pause last set
  • Seated cable rows 4sets 12-15reps rest pause final set
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

8/10 LegDay and Triceps

As you watch the Olympics remember, they are Olympians… Amazing to see people clean 400+LBs at 150lbs.

There are times when I get stuck on the weight and want to add more. There are also a lot of times when I would much rather have a healthy back, knees and hips… I push what I can depending on the day. Some days are better. Right now it’s tough getting my calories as we are remodeling our kitchen so I’m coming up way short….

  • Plate loaded standing curls 4-6reps (45) + Plate loaded leg extensions 4-6reps (70) + Plate loaded dips 4-6reps (160) all 4sets
  • Squats 4-6reps 4sets (275) + Cable Tricep 4-6reps (90) {one pulley machine}
  • Hack squat {time under tension, 3count down and 5 count up} (90each side) did about 8-10reps 4sets + Tricep cable 12-15reps 4sets
  • Leg ext and leg curls 12-15reps 3sets
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

8/8 Back and Shoulders

  • Low plate loaded rows 4-6reps 4sets (125) + Plate flies 20-25reps 4sets (10)
  • High parallel row 4-6reps 4sets (125) + plate loaded shoulder press 4-6reps 4sets (90)
  • Lat pull down 4-6reps 4sets (215) + rear cable fly 12-15reps 4sets
  • Seated cable rows 4-6reps 4sets (180) + machine press 12-15reps 4sets (130)
  • Reverse machine press 12-15reps 3sets (100) + seated machine row 12-15reps 3sets (150)
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.