Working weak

Dec18
by Duf on December 18, 2014 at 6:23 pm
Posted In: Daily Workouts

maxresdefault[1]So I continue trying to work through my weakened state.  Pretty much every single exercise feels like I am at 75% of my normal output/strength/endurance.  It’s depressing but better than doing nothing at all.

 

 

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Seated overhead barbell shoulder press – 95lbs x 10, 115lbs x 5

Seated dumbbell shoulder shrugs – 70lbs(each hand) x 10, 80lbs x 10

Hammer Strength high elbow tricep extension – 100lbs x 10, 120lbs x 6

Bodyweight dips – 15 reps x 2 sets

Close supinated grip Australian pull ups with pause at top – 10 reps x 2 sets

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New set of R’s

Dec17
by Duf on December 17, 2014 at 6:39 pm
Posted In: Daily Workouts, Endurance activities

rrSo today had a few firsts.  It was the first time I have done any running in WEEKS.  It was also the first time running in the new ASICS sneakers Cindy bought me for my birthday yesterday.  They are a max cushion model.  It was the first time I used Cindy’s Apple Nano for AV entertainment.  It also was the first time I bricked running and rowing together and finally the first time I ever tried a “liquid” rower as the two Concept 2 rowers were occupied.

It felt good to finally run again although I took it very slow and easy, running the 20 minutes at mostly a casual 6.2 mph pace (9:41).  The new sneakers felt good and I didn’t feel any significant pain other than soreness from the lower body work yesterday.

The liquid rower definitely had a different feel to it than the Concept 2 that I exclusively had used until today.  Pulling against water resistance felt more difficult than the air you are moving around with the Concept 2.  I had the resistance at a 13 out of 20 setting and it felt tough, tough enough that I only covered 1459 meters in 10 minutes compared to the roughly 2200 I would do on the Concept 2 in the same time period.

The handle on the liquid rower felt fatter and more challenging to grip the longer I went.  The belt system it uses again has a different feel from the chain drive the Concept 2 uses.  Overall I feel more comfortable on the Concept 2 but the liquid rower definitely is a good change of pace, a slower pace that is.

As I mentioned yesterday was my birthday.  Unfortunately I did not have the time to do a workout themed on my new age of 47.  I will throw something together this weekend hopefully.

Today’s Workout

Run/Row Brick

20 minute run – 2.04 miles covered

10 minute row – 1459 meters covered

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Lower

Dec16
by Duf on December 16, 2014 at 7:43 pm
Posted In: Daily Workouts

4e25cef7d88715fd7c0dde8d7157cd91[1]So today was my second day day back at resistance training, this time the lower body variety.  I didn’t feel quite as useless as I did the day before but I am eons away from where I want to be.

Today’s Workout

5 minutes cardio/stretching

Total body squat machine – 140lbs x 10, 160lbs x 10, 180lbs x 10

Kneeling single leg curl with strict 30 second rest – 50lbs x 12, 60lbs x 10, 70lbs x 8

Single leg extension with 1 sec pause at top and strict 30 second rest – 50lbs x10, 60lbs x 10, 70lbs x 8

Seated rotary calf machine with strict 30 sec rest – 100lbs x 10, 110lbs x 10, 120lbs x 10

10 dead hang pull ups

3 minutes A2G hold

 

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Resisting

Dec15
by Duf on December 15, 2014 at 6:54 pm
Posted In: Daily Workouts

24309585_140113_1439_04[1]So over two weeks ago my resistance training at the gym was put on hiatus because of what felt at the time to be a rather serious shoulder injury.  That injury worked itself out in the span of 4-5 days but it was replaced by an increasingly annoying illness.

Things started out as a dry hacking cough that slowly but constantly worsened.  At it’s worse last weekend I was feeling pretty awful with a constant nasal drip, fatigue and a now wet and gross cough being all part of illness equation. I missed work on Monday and Tuesday due to feeling miserable.

Even though I rejoined the workforce since last Wednesday my symptoms have still been hanging around.  Each and every morning my day has been starting with nearly non-stop coughing and nose blowing.  During the day the symptoms tone down only to ramp back up before bed.

Last week when I went to the gym I just did cardio, not feeling up to much else.  Today was the first time I have done resistance training in quite awhile.  I felt in a word, weak, incredibly weak.  My performance was so bad I am embarrassed to even post the numbers.  I felt like my body was being powered by nearly dead batteries.

After  performing so poorly doing basic bodyweight exercises I thought I would try to do something that felt ok, so I got on the rower for 10 minutes.  It felt extremely difficult just to complete 10 minutes on the rower after the resistance training.  I struggled big time just to pull down 2148 meters.

Man, I hope I shake this bug soon. The only positive I have to say is my left shoulder did not bother me at all during the exercises.

Today’s Workout

5 minutes cardio/stretching

35 push ups

10 pull ups

10 dips

15 hanging knee raises

60 second wall handstand

25 push ups

10 pull ups

10 dips

15 hanging knee raises

60 second wall handstand

10 minutes Concept 2 Rower – 2148 meters covered

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Still here

Dec11
by Duf on December 11, 2014 at 6:16 pm
Posted In: Daily Workouts

u36dpj[1]So that annoying cough from last week evolved into something worse over the weekend that left me home from work Monday and Tuesday.  Yesterday I didn’t bother going to the gym as I wasn’t even sure if I would make it through the day.

The probable diagnosis given to me by our employee med clinic was an upper respiratory virus that has been making its rounds in SW Florida.  With a virus there is little you can do besides symptom control and rest.

Today I finally returned to the gym hoping a little moderate intensity cardio would help burn the bug out of my system.  I did 20 minutes of rowing and 10 recumbent biking, both at levels a few clicks what I would try to maintain when 100% healthy. (hmm I can’t remember the last time I was 100% healthy)

Today’s Workout

Row/Ride Brick

20 minutes Concept 2 rower – 4265 meters covered

10 minutes recumbent bike lvls 8-10 – 2.42 miles covered

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