Older and slightly wiser

Jul05
by Duf on July 5, 2017 at 5:36 pm
Posted In: Daily Workouts, Injuries

So I worked Smith machine deadlifts into my routine today as one of them came open after I did a few sets on the leg sled.  After getting two reps with three 45 lb plates and a 25 pounder on each side (did one last week), I felt ambitious and threw a 10 pound plate on top of that.  However as I was standing there I became aware of the mild pain I was feeling inside my left, somewhat good knee.

My reflex reaction was to say, f it, I set this goal in my head I am going to try the reps anyway.  However as I paced around I realized that even if I do the rep, if the consequence is fcking up my knee in a semi-serious way the net outcome is a negative.  I wound up making the wiser decision and quietly stripped all the plates off the machine and moved to something else.

Today’s Workout

5 minutes cardio/stretching

15 chin ups

Leg press sled – 225lbs x 10, 315lbs x 10, 405lbs x 8, 495lbs x 5

Smith machine deadlift – 200lbs x 10, 290lbs x 5, 340lbs x 2

Seated leg extension – 130lbs x 12

Seated leg curl – 120lbs x 12

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Pillows on the dash, Urinal behavior

Jul03
by Duf on July 3, 2017 at 5:43 pm
Posted In: Daily Workouts, Today at the Gym

This entry is much less about my exercise log and more about strange people.  On my way to the gym I found myself behind a roughly 15 year old Toyota Camry with a badly peeling clear coat.  The car and it’s two occupants were turning right as I was.  As I sat there getting increasingly annoyed by the driver’s lack of understanding of the state’s right turn on red laws I did further observation of the vehicle.

On the deck behind the rear window there was a matching set of round pillows.  They were brown velour with luxurious tassels hanging from the stitching.  Why the deck of your old car would be viewed as the perfect spot for them is beyond my scope of understanding.  I then spotted a classic pine tree air freshener hanging from the rear view mirror, a nice finishing touch.  Even when the light did turn green, the old driver still pulled out at a snail’s pace, continually looking to his left at the stopped traffic, just in case someone decided to jack rabbit off the line I guess.  As soon as I was clear of the turn I passed the lovely couple and gave them a big thumb’s up just for being so awesome.

The other awesome experience was when I hit the bathroom before leaving the gym.  Now I have talked before about how odd some men’s behavior is at urinals.  Well this guy covered the odd/gross points all in one package.  So he was one of these males that feels the need to place his one hand high above his head on the wall when taking a leak, the other hand I assume is used for directional control.  I never ever understood what this is supposed to accomplish or how a man would come to do this.  Is it a tradition handed down from generation to generation?

The man then moved into the gross portion of the experience.  He did the spit into the urinal thing which is EXTREMELY common, again for reasons I can not comprehend.   He had to take it to the next level my working up a good snotty loogie in his throat and spitting that in there too.  He wound up the disgusting experience by heading straight out the door, washing hands just takes far too long after all.

Today’s Workout

5 minutes cardio/stretching

Pull ups x 15

Push ups x 25

Smith machine decline bench – 110lbs x 10, 160lbs x 8, 200lbs x 2, 220lbs x 1, 230lbs x fail, 220lbs x 1, 200lbs x 5, 160lbs x 12

Pec dec – 110lbs x 10, 150lbs x 10, 190lbs x 6

25 push ups

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Awkward

Jun27
by Duf on June 27, 2017 at 5:37 pm
Posted In: Daily Workouts

So today I did something I am not sure I ever tried doing before, deadlifting on a smith machine.  There is a reason this is not done on a regular basis, it’s far less effective than doing a freestanding barbell deadlift on the floor.  With a smith machine the up and down geometry of the bar travel path is fixed in place, disallowing the slight curve the bar will follow when doing deadlifts normally.  The smith machine also has safety catches which even when put to their lowest position suspend the bar a good 6-8 inches higher than it would be on the floor.  Finally, these same safety catches have big rubber bumpers on the top of them so if you do not make an effort to really control the descent of the bar you wind up bouncing the reps which is a waste.

So despite these many shortcomings I did three sets on the Smith, topping out at a less than impressive 345 pounds for two reps.  I have to say even working within the constraints of the machine I could feel my muscles getting worked in a way they haven’t been touched since the last time I deadlifted at Retro sometime in 2016.  I think I will try to keep awkward deadlifts in my lower body routine as long as I can get access to an open smith. When a gym has literally no barbells like Planet Fitness you gotta do what you gotta do.

Today’s Workout

5 minutes cardio/stretching

15 chin ups

Smith squat – 135lbs x 10, 185lbs x 8, 295lbs x 5

Smith deadlift – 205lbs x 10, 295lbs x 5, 345lbs x 2

Seated leg extension – 130lbs x 12

Seated leg curl 120lbs x 12

Leg press calf raise – 250lbs x 12

 

 

 

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Familiar faces

Jun22
by Duf on June 22, 2017 at 5:16 pm
Posted In: Daily Workouts

Today I had a pleasant surprise when one of my Retro gym buddies showed up at Planet Fitness for the first time since Retro closed.  He has been going to the YMCA but just joined PF.  He wasn’t thrilled with the lack of free weights and benches but overall his impression was for $10 a month with no contract it isn’t bad at all.  It’s nice to have a few more of my gym buddies around so I can distract myself from the reality that I am patronizing the gym chain I dislike more than all others.

My shoulder and back work went well although it seemed short due to some extended talking side bars.

Today’s Work

5 minutes cardio/stretching

15 pull ups

Seated smith shoulder press – 70 lbs x 12, 110lbs x 10, 130lbs x 8, 160lbs x 1, 110lbs x 10

Cybex high to low row – 160lbs x 10, 200lbs x 10, 240lbs x 6

Low to high standing cable shoulder pull – 25lbs x 12, 35lbs x 10, 35lbs x 10

 

 

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The sights, sounds, and smells of Planet Fitness

Jun21
by Duf on June 21, 2017 at 5:43 pm
Posted In: Daily Workouts, Today at the Gym

So the renovation at Planet Fitness is now pretty much wrapped up.  The space definitely appears more modern and functional.  The one thing that didn’t change are the gym patrons.  Every single day I see, hear or smell something that just makes me “wtf” inside.

Today my nose took the first hit as I walked towards the free weights.  At first I thought it was the young man and woman that was nearby that reeked of BO.  However a quick glance of the immediate circumference revealed that none other than stinky trainer from Retro was on a nearby machine.  Despite wearing a sweatsuit “outfit” his stench still managed to waft over 20 feet in every direction.  I was hoping the guy gave up stinking up gyms for good but I guess I am not that fortunate.

My attention then turned to the young black man that was wearing a wife beater undershirt, dress shorts, and a fedora style hat as he moved around some very light dumbbells. He also was wearing a belt that looked like it was made out of several bandanas that were tied together.

I turn around and there is a guy with a physique similar to the guy in white shorts in the picture.  He was wearing a plain white undershirt, had wireless white Beats headphones and used absolutely awful form despite using very light weights.  He accentuated the silliness by exhaling and grunting loudly as he completed his last swinging bicep curl rep with the 25 pounders.  He also did not grasp the concept of not doing your sets 8 inches from the dumbbell racks, effectively cutting off access for anyone else during your hardcore set.

Finally there was an older bald man, probably in his 60’s.  He wears what looks to be prescription sunglasses but they must not be the type that adjust the tint indoors as they are quite dark.  He always wears sweatpants.  When he does his various exercises he constantly makes a rumbling noise almost like he is clearing his throat which sounds really strange.  However what moved him to blog worthy subject matter was after he did his set of curls on the cable machine he promptly pulled up his t-shirt to his nipples while he smacked his stomach while looking in the wall mirrors.  Perhaps this was his way to measure his current state of beach body worthiness.  I’m not sure, I just know it made me laugh.

Today’s Workout

5 minutes cardio/stretching

15 neutral grip pull ups

Seated dumbbell bicep curl – 25lbs x 12

Seated overhead dumbbell tricep extension – 50lbs x 10

Seated dumbbell bicep curl – 40lbs x 8

Seated overhead dumbbell tricep extension – 65lbs x 10

Seated dumbbell bicep curl – 50lbs x 4

Seated overhead dumbbell tricep extension – 75lbs x 6

Recline dumbbell hammer curl – 30lbs x 10

Standing tricep cable push down – 80lbs x 10

Recline dumbbell hammer curl – 35lbs x 10

Standing tricep cable push down – 90lbs x 10

Recline dumbbell hammer curl – 40lbs x 8

Standing tricep cable push down – 110lbs x 10

 

 

 

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