Strain = pain

Oct28
by Duf on October 28, 2014 at 5:46 pm
Posted In: Daily Workouts, Injuries

article-0-0D53554600000578-652_306x423[1]Today at the gym was lower body day.  My upper body is quite sore from my pressing workout yesterday.  On my main blog I talked about some side effects I seem to have when I am doing exercises that are very strenuous.  It seems to sometimes aggravate “personal soreness” I have had off and on problems with for the last 7 months.  Yesterday after my strenuous workout that included a few red faced, barely could complete bench press reps I started to once again develop pain down there.  It’s maddening.

So a smarter person would probably just lay off the high exertion activities for a bit.  Unfortunately I often am not that person.  Instead I followed up today doing lower body work which again included some grunting 220lb reps on the squat machine.  When I finished I again could feel some irritation returning which this time I cut off at the pass with ointment.

I need to find a way to hit my exercise quota without inflicting collateral damage elsewhere.

Today’s Workout

5 minutes cardio

Total body squat machine – 140lbs x 10, 180lbs x 10, 220lbs x 8

Iso leg extension with one sec pause at top – 50lbs x 10, 80lbs x 6 (each leg)

Iso kneeling leg curl – 50lbs x 10, 80lbs x 8 (each leg)

Seated calf raise – 135lbs x 12, 180lbs x 10, 225lbs x 6, 180lbs x 8

5 minutes A2G hold

45 second static pull up hold

 

 

 

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Natural exercise

Oct27
by Duf on October 27, 2014 at 5:30 pm
Posted In: Daily Workouts

10402760_10153310440417841_1499623379389772148_nOver this past weekend I didn’t lift a single weight, run a single step or crank my bike pedals one revolution yet I still got some major exercise the old fashioned way, hard work.  Once a year around 30 trees on my property get their annual pruning.  It is literally an all day affair with some of the trees being well over 30 feet tall.

Climbing ladders and pruning over your head all day works your body in most ways imaginable.  Cindy got her own intense workout by being the branch pick up and disposal crew all day.  By the end of our 7 hour session we were certain we fulfilled our exercise quota for the weekend.

Today I did my first bench pressing in at least two weeks.  As expected my strength was down but I felt like I hit my upper body well.  I wrapped up doing some of those roller push ups.  Maintaining position on the roller while pushing is much more challenging when your chest is already fatigued.

 

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Barbell bench press 135lbs x 12, 185lbs x 8, 205lbs x 3, 225 lbs x 1

Decline barbell bench press 185lbs x 8, 205lbs x 3, 215lbs x 1

15 pull ups

30 roller push ups

5 minutes A2G hold

 

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Kalos

Oct24
by Duf on October 24, 2014 at 5:29 pm
Posted In: Daily Workouts

kalosDan is one of my calisthenics role models.  Like me, he is over 40 years of age.  Unlike me, he can still does amazing things on the bar. Dan is also an avid vegan and looks at the world in a similar manner as I do.

Yesterday he posted a short video of him doing push ups on a compressed foam roller that is intended to help roll out things like IT bands.  He said doing the push ups on the roller really  worked the chest hard as you maintain stability while pushing.  I figured I would try the movement today, if it’s good enough for Dan it’s good enough for me.

The Wellness Center had the exact same type and size of roller that Dan did his reps on.  I took the first few reps slow as Dan warned of the dangers of rolling forward and injuring your wrist.  After a few reps I felt stable enough to pick up the pace.  Over the workout I did three sets of 25 reps.  It will be a nice little addition to my exercise bag of goodies. Thanks Dan.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

25 foam roller push ups

Total ab machine 105lbs x 12

20 hanging knee raises

30 second full extension plank

25 foam roller push ups

Total ab machine 115lbs x 10

20 hanging knee raises

30 second full extension plank

25 foam roller push ups

Total ab machine 145lbs x 6

20 hanging knee raises

30 second full extension plank

30 second dragon flag static hold

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Showing up

Oct23
by Duf on October 23, 2014 at 6:58 pm
Posted In: Daily Workouts

s-bicep-curl[1]Today was my first calisthenics/weight work of the week.  I felt uninspired and  not all that happy to be there.  It’s a feeling that has been showing up more often than I like.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Seated overhead barbell press 95lbs x 10

Seated overhead dumbbell tricep extension 50lbs x 12

Standing barbell strict curl 70lbs x 10

Seated overhead barbell press 115lbs x 8

Seated overhead dumbbell tricep extension 60lbs x 10

Standing barbell strict curl 80lbs x 8

Seated overhead barbell press 135lbs x 2

Seated overhead dumbbell tricep extension 80lbs x 4

Standing barbell strict curl 100lbs x 4

45lb weighted dips x 8

45lbs weighted pull ups x 2

 

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Substitute

Oct15
by Duf on October 15, 2014 at 6:43 pm
Posted In: Daily Workouts, Endurance activities

recumbent-3[1]Because of soreness in several areas of my body running was off the list today for a lunchtime brick.  Instead I did a less intense but more diverse triple headed cardio brick spending 10 minutes on the cross trainer, stationary bike and recumbent bike.

I was sweating plenty just not as profusely as when running on the treadmill is involved.  Speaking of the treadmill I was amazed when I surveyed the treadmills in use, nine of them to be exact.  What was amazing to me was eight of the nine people were holding onto the frame of the treadmill while using it.  One of these people was a woman running at a decent clip which seemed even more bizarre.

When you hold on you GREATLY reduce the benefit of treadmill exercise.  Forcing your body to maintain position on the belt requires more effort, balance and core work.  If you are going to spend time exercising on a treadmill why not do so in a manner that gives you the most bang for the buck?

Today’s Workout

Cardio brick – 10 minutes cross trainer (no hands), 10 minutes stationary bike, 10 minutes recumbent bike

500 foot continuous VMX rope pull at highest resistance setting

 

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