Chewing instead of burning fat

Dec05
by Duf on December 5, 2014 at 6:24 pm
Posted In: Daily Workouts

image[1]So as I walked up the stairs to the gym area today I noticed a man and a woman engaged in a conversation at the top of them a few feet off the landing area.  I didn’t think much of it until I finished my cardio session some 35 minutes later and saw these same two people still engaged in conversation at the same spot.  There must have been something really interesting to talk about for that long.

My ho-hum workout week concluded splitting 30 minutes equally between a cross trainer and recumbent bike set at a high enough difficulty to allow me to burn in the neighborhood of 275 calories. Woop-dee-do.

My workouts recently have been far too soccer mom-ish than I would like.  I think however by next week my shoulder should be good enough to resume more normal exercise.

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Pace for pain

Dec04
by Duf on December 4, 2014 at 6:57 pm
Posted In: Uncategorized

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So to give my left shoulder more breathing room I again today went with cardio, opting to put in a solid 30 minute session on the Concept 2 rower.  You may recall I just did 20 minutes on the rower yesterday as part of my row/ride brick.  I had never done consecutive days of the movement. It did not feel great.

To increase my discomfort level I figured out how to set and add a pacer boat to the LCD screen.  I set it to a 2:15 per 500 meter pace which it maintains constantly throughout your rowing session.  I thought it would be fun to add a little graphical motivator on screen.  I was wrong.

The entire 30 minutes I had the pacer boat by my side pushing me to row harder than I felt comfortable doing.  However seeing the nose of my imaginary opponent inching closer to my boat was maddening.  In order to keep my pace on point I had to be focusing on the LCD screen almost the entire time.  If I looked out the window or up at the tv my pace seemed to always decline although it felt like I was working just as hard.

Of course the pacer did it’s job , pushing me to my best 30 minute performance on the rower of 5699 meters but man, it was miserable.  I don’t believe I will be using a pacer for every workout.

Today’s Workout

30 minutes Concept 2 rower – 5699 meters covered

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Living elsewhere

Dec03
by Duf on December 3, 2014 at 7:32 pm
Posted In: Daily Workouts

If you are reading this that means your DNS has refreshed and you are reading this post on Dufisthenics new location on GoDaddy.  I have had countless issues with IX webhosting and have wanted to switch for years.  They have finally pissed me off enough that I am doing it.

Today I was happy that my bum shoulder was recovered enough to allow me to get in 20 minutes of rowing with no pain.  I backed it up with 10 minutes on the stationary bike.  At least I am moving again.

Today’s Workout

Row/Bike Brick

20 minutes Concept 2 Rower – 5539 meters covered

10 minutes stationary bike level 6 – 2.53 miles

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Back on the shelf

Dec02
by Duf on December 2, 2014 at 6:37 pm
Posted In: Daily Workouts

shoulder-pain[1]Today was my first day back at the gym in nearly a week.  The Thanksgiving holiday was responsible for part of that but missing the gym yesterday was due to a shoulder injury I sustained over the holiday weekend.

Although I don’t recall an “oh shit that hurts” moment I believe I hurt it trying to wrangle a corner floor cabinet into the side doors of my van on Saturday.  I could tell I tweaked it but the pain was not horrible.

On Sunday the pain was worse and by Monday I could hardly doing any movements with my left arm that didn’t cause pretty severe shoulder pain.  It hurt so bad that I saw no point in going to the gym.

Today the pain has gone down a few levels but I still have no plans to do any upper body work this week at a minimum.  This is just another chapter in my injury/ailment filled 2014.  It seems the majority of the year I have been dealing with something that prevents me from training as hard or as often as I have become accustomed to.  It’s frustrating as hell.

Today I combined some lower body work with 10 minutes on the recumbent bike, how exciting.

Today’s Workout

5 minutes cardio/stretching

VMX total body squat – 140lbs x 10 , 180lbs x 8

Seated leg extension with one sec pause at top w/30 sec strict rest – 100lbs x 10, 120lbs x 10, 140lbs x 8

Kneeling single leg curl w/30 sec strict rest – 50lbs x 10, 60lbs x 10, 70lbs x 8

Standing one leg bodyweight platform calf raise w/30 sec strict rest  – 10 reps each leg x 3 sets

10 minutes recumbent bike level 7 – 2.73 miles covered

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Reverted to rowing

Nov26
by Duf on November 26, 2014 at 6:28 pm
Posted In: Daily Workouts

tumblr_nact8hjz7w1ses2sbo1_500[1]Once again I started the day with intentions of putting in a running session but due to some soreness once again in intimate areas I rerouted my cardio session on to the rower instead.

Don’t get me wrong, I am digging rowing as an alternative to the endurance training I am accustomed to.  However I really have been hoping to get my running routine back on track, slowly increasing my speed and distance.  Instead I just keep getting sidelined again and again.  Each time I resume it feels like starting from point zero.

I haven’t figured out if I am good at rowing or not.  The few times I have been rowing at the same time as others my pace seems significantly faster and noone else has put in more than 5 minutes on the seat.  Overall I was averaging right around 30 strokes a minutes with a 2:15-2:20 per 500 meter pace with the drag setting at a max of 10.

The only thing I wish is they had a tv set in an ergonomic position for the rowers to help make the time pass by a little easier.  Instead my options are staring at the digital display, the traffic outside, or the tv mounted overhead that is locked on Fox News.

Today’s Workout

30 minutes Concept 2 rower – 6521 meters covered

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