Cautiously optimistic

Apr30
by Duf on April 30, 2014 at 5:30 pm
Posted In: Daily Workouts

Pull-Yourself-UP3[1]So today at the gym I didn’t feel any reminders of the pain in my abs despite doing some more strenuous movements like chest to bar pull ups and weighted dips.  I’m hoping I have managed to skirt a more serious injury.

Today’s Workout

5 minutes cardio/stretching

10 chest to bar pull ups

Standing barbell curl – 50lbs x 10, 70lbs x 10, 90lbs x 6

Dips – Bodyweight x 15, 45lbs x 8, 70lbs x 4

Standing one arm preacher curls – 25lbs x 10, 35lbs x 8, 45lbs x 3

Bar dips x10 x10 x12

3 minutes A2G hold

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Lunch mini-brick

Apr29
by Duf on April 29, 2014 at 6:58 pm
Posted In: Daily Workouts, Endurance activities

man_on_treadmill[1]Since my mystery AB pain developed after last week’s DL/Squat session I decided to steer clear of those movements today.  Instead I did something I hadn’t done at the gym in ages, a mini-brick.  When I was training more seriously for triathlons I would do one of these during the week backed up by a longer outdoor brick on the weekends.

Since the inspiration to do one today was spur of the moment I was not sporting the proper equipment.  I was lacking my normal running shoes, beach towel and spare t-shirt to wear post workout because of the excessive sweat these workouts generate.

I did 2 miles on the treadmill at a decent 9:13 pace and then hopped on a stationary bike and covered 3.2 miles of riding during a very sweaty and smelly 10 minutes in the seat, averaging a virtual pace of 19-20 mph.

Despite the relatively short run and ride it felt plenty challenging.  My soaked shirt can attest to that.

Today’s Workout

Run/Bike Brick – 2 mile run at 9:13 pace, 10 minute ride – 3.2 miles covered.

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Whatever doesn’t hurt, Elasto-abs

Apr25
by Duf on April 25, 2014 at 5:24 pm
Posted In: Daily Workouts, Injuries

Naked+Guy[1]

Today at the gym there was some guy that did a lot of ab exercises.  Even though they were different exercises they all had a very common theme, momentum ,fast and bouncing.   Every movement he would just bounce back and forth using his arms for both momentum and as fleshy counterweights.  When he got on the large  inflatable ball and did reps it was the most egregious reps of all.  Not only was he bouncing his mid-back off the ball, he had one arm down by his waist (counterweight) and other tucked behind his head which he would jerk forward with each bounce.

The only positive I could say about his routine was he was sweaty, so he at least was burning some calories as he bounced up and down.

So with my abdominal pain I have had a lot of trial and error at the gym.  If something aggravates the area, I don’t do it.  For example just getting to the starting position for pull ups was painful so I crossed those off the list.   I would up doing a mostly shoulder day.  The wall handstands were right on the edge of tolerable depending on how much I had to use my abs.

Today’s Workout

5 minutes cardio stretching

6 sets x 10 reps slow, full ROM (bottom out to full extension) dips

3 sets x 15 reps p bar shrugs

Wall handstand holds – 60 second normal hand position x 1 45 second wide hand position x 2

Behind the back shoulder shrugs 200lb – 3 sets x 8 reps

7 minutes A2G hold

 

 

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Pulled up lame

Apr24
by Duf on April 24, 2014 at 5:45 pm
Posted In: Daily Workouts, Injuries

344477-24111-28[1]So on Tuesday I did my deadlifts and squats at the gym.  My effort level felt pretty high but I don’t recall doing anything that felt painful.  In fact Tuesday evening I went home and did this month’s BB challenge which is 50 push ups, 30 dips and 20 pull ups for time.  During that challenge I really struggled to get the last few push ups out but again I don’t recall a moment where I said “ouch”.

Well Tuesday night as I was sitting on the couch I started to develop some sharp pain in my abs.  My first thought was it was something GI/food related, based on my week long bout with stomach flu symptoms a little while ago.  However the pain intensity changed based on my body position.

Tuesday night I had a rough night of sleep.  The pain was so severe that it woke me up out of my sleep.  The only position that was tolerable was flat on my back with my upper body slightly elevated.  When I got up that morning it was brutal.  If I moved the wrong way my body would involuntarily wince from the pain in my abs.  I immediately downed two Advil which took the edge off the pain.  The fact the the Advil helped made me pretty sure I was dealing with some sort of abdominal strain.

I had to pop another set of aspirin mid-day Wednesday but have been able to go med free since then.  I still have pain in the area but it is tolerable.  I’m not sure what I exactly did to cause the problem although the combo of the 355 pound deadlift with the challenge attempt after work surely would seem to be the culprit.

The pain has gimped my workouts the last two days.  On Wednesday I just did 30 minutes of moderate intensity cardio. Today I did bicep and tricep work but again tried to be sure to not do anything that fanned the flames of ab pain.  I just love being old.  Did I mention Cindy pulled a 3 inch hair from the middle of my forehead last night?

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Long time no see, Today at the Gym

Apr22
by Duf on April 22, 2014 at 5:47 pm
Posted In: Daily Workouts, Muscle Ups, Today at the Gym

6715038001_d572190e7a_z[1]Today at the gym one individual provided some entertainment on several occasions.  The first thing that drew my attention was that he was on the Smith machine doing bench press.  Smith machine bench press is not necessarily a bad thing, but when you only have a 45 pound plate on each side and a manpon on the bar you start to lose major man points.

His attire was interesting as well, a pair of expensive Beats headphones, work out gloves, black socks complemented with Air Jordan sandals.

My final speck of entertainment was watching him doing pull ups.  He had his legs spread wide with bent knees, almost like a tree frog in mid-leap.  The bottom of his pull ups had his elbows at a 90 degree angle.  The top of the reps were about 4 inches above that.

So today I got around to doing my squat/DL combo.  I am pretty sure it has been close to a month since I DL’d due to illness and/or equipment being unavailable.  As I was doing my squats I continued to try to get as deep as I possibly can, despite that depth making my reps/numbers look like shit.  My effort to go deep felt rewarded when one of the guys watching my reps said “Those are in the bucket”  meaning I am breaking parallel with my thighs and getting deep.

My deadlifting went ok considering the layoff but I am really struggling with my grip most of all.  At heavier weights the bar just wants to unroll my hand and start slipping down the fingers.  Chalk is not allowed in the gym which would help.  Better knurling on the shitty barbells would help as well.  I could throw on my straps but then I am not doing anything to strengthen the source of weakness.

I threw three individual muscle ups over the bar today including one over the square support piece between the cable machines..  I remain the only individual in the 12-1 gym slot that can do them although I know there are at least 5 guys in there two decades + younger than me that are trying to pull it off, unsuccessfully. Score one for the old guy.

Today’s Workout

5 minutes cardio/stretching

“In the bucket” barbell squats -135lbs x 10, 185lbs x 5, 205lbs x 3

Deadlift – 225lbs x 10, 275lbs x 5, 315lbs x 4, 335lbs x 1, 345lbsx1, 355lbs x1

Seated leg extension with 1 second pause at top – 130lbs x 12

Seated leg curl – 130lbs x 12

Muscle ups 3 x 1

4 minutes A2G hold

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