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My current chest/triceps/delts workout.

Thursday, January 27, 2011 by  
Filed under Daily Blog

Triceps! Loki!

Triceps! Loki!

My Wednesday workout (chest/triceps/delts) is my most voluminous workout of the week. It’s a tough one, but I really enjoy it.

I had another phenomenal workout yesterday, and I’m happy to report that I’m still not experiencing any wrist or shoulder pain. The weights are getting up there, too; my strength is improving rapidly.

I don’t think I’ve mentioned what I’ve been doing for my chest/triceps/delts workout so far on this cut, so here it is:

3×10-12 Barbell Bench Press / 3×12-15 Flat DB Flyes (Supersets)
3×10-12 Incline DB Bench Press / 3×12-15 High Cable Crossover (Supersets)
1xFailure Body Weight Chest Dips

3×10-12 Rope Tricep Pressdowns / 3×12-15 Standing Ez-Bar French Curls (Supersets)
2xFailure/Failure/Failure Standing DB Triceps Extensions (Triple Drop Sets)
1xFailure Triceps Bench Dips

3×10-12 Seated Overhead DB Press
3×12-15 Bent-over DB laterals
2xFailure “Down the rack” DB Lateral Raises (5 drops)

Strict 1 minute rest between sets, 2 minutes rest between exercises.

As you can see there’s a pretty fair amount of volume there, but the workout goes by in a flash thanks to the brief rest intervals and the abundance of supersets and drop sets. It’s pretty intense. The final exercise, down the rack laterals, is seriously tough–especially at the end of that workout. Doing one 5x drop set is difficult enough; resting just one minute and then doing it again is torture. Needless to say, I have a lot of trouble washing my hair after this workout: I literally can’t lift my arms.

Today is a cardio day, and I’ll be doing my second HIIT session at the new 45/45 interval. Tuesday’s cardio session was good, but the day after leg day I’m always a little slower on the bike, which is understandable considering that 12 hours prior I destroyed my legs. My legs are no longer sore or fatigued, so I’m going to demand a lot from myself today.

On a semi-technical note, I’ve added a simple Facebook “Like” to the top of all posts. The problem is Facebook scrapes the wrong image. Of course I’ve added the proper “og:image” meta property to the header (telling Facebook to grab the featured image), but it’s still grabbing a random image. Does anyone know what might be going on?

John Stone Fitness Comments

15 Responses to “My current chest/triceps/delts workout.”
    • Weird. The code is there, but I wonder if it’s because today’s featured image is from a gallery instead of an attached image. Look at the source from yesterday’s blog and you’ll see the og:image is there, but facebook is still scraping the wrong image on a “like” w/ comment.

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      • Hmm, not sure if this is playing into it, but when I load the page, firebug reports a javascript error of: “document.getElementById(“fb-root”) is null”. That is part of the facebook initialization stuff, so I wonder if that is throwing it off. It looks like it might be executing that line of code before the page has finished rendering since if you run that command by itself after the page is loaded it is fine. Maybe move that script block to the end of the page or use Jquery to run it.

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        • I’m starting to think it’s Facebook. Sometimes it’s working, sometimes it’s not. I’ve seen a lot of similar complaints out there while I was researching.

          Are you talking about moving the div/script outside of the body?

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          • I saved the page locally and wrapped the javascript block with Jquery’s ready function and that got rid of the error in firebug when I reload it. This will just make it wait till the full page structure has been loaded before trying to execute that javascript.

            So the updated chunk in the script tag would look like (hopefully the characters come through in the comment):

            window.fbAsyncInit = function() {
            FB.init({appId: ‘172909016086810’, status: true, cookie: true, xfbml: true});
            (function() {
            var e = document.createElement(‘script’); e.async = true;
            e.src = document.location.protocol + ‘//connect.facebook.net/en_US/all.js’;

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    • I figured it out. The code I added to force Facebook to use the featured image as the og:image was working fine, but Facebook had the old results (without og:image specified) cached for some of the pages I was testing. I used Facebook’s Linter tool to reset the cache on a couple of those pages and then things worked as expected.

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  1. Does anyone else get slightly intimidated whenever John posts on here? Try to look a little less jacked in your next photo, John, please? It’s like you’re standing in front of me having a regular conversation and all I wanna do is bow down lol

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