Back

May18
by Duf on May 18, 2017 at 5:20 pm
Posted In: Daily Workouts, Injuries

Not that this blog gets a lot of views but it has been abandoned for a couple weeks due to a hectic work schedule that saw me not able to even get to the gym for over a week and still being too busy after that to take a breath.

Despite not doing formal gym work during that time I found my body hurting at normal or even slightly above normal levels during that time.  It seems like more often than not I am unconsciously groaning when going from seated to standing positions.  Shit just hurts but hey, I’m almost 50. Show me a 50 year old that has no aches and pains and I will show you someone that is lying.

The gym is full bore into their renovation making for a very crowded and noisy workout experience.  As they are renovating sections they are relocating the machines that were in that section to any free space they can jam it into.  At least the sound of power tools drowns out the crappy music they normally play.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

60 second wall handstand

10 pull ups

60 second wall handstand

10 pull ups

60 second wall handstand

Seated supinated row – 160lbs x 10

Standing behind the back barbell shoulder shrug – 160 pounds x 10

Seated supinated row – 180lbs x 10

Standing behind the back barbell shoulder shrug – 200 pounds x 8

Seated supinated row – 200lbs x 6

Standing behind the back barbell shoulder shrug – 250 pounds x 6

60 second pull up – 20 sec chin over bar, 20 sec head to bar, 20 sec dead hang

 

 

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Talking and repping

Apr27
by Duf on April 27, 2017 at 5:16 pm
Posted In: Daily Workouts, Today at the Gym

So you remember last week I talked about the two guys that occupied the two leg extension machines at the gym as seating while they talked in excess of 15 minutes?  Well today one of those two guys was again involved in more bad gym behavior.  This time he was again talking while sitting on machines albeit on his phone.  He even continued the conversation as he did some sets which takes things to the next level.  The funny thing is this guy is in real good shape, I don’t quite understand how he got that way based on his gym habits.

I did back and shoulder today where my main focus was not aggravating one of my joint injuries.

Today’s Workout

5 minutes cardio/stretching

Seated lat pull down – 135lbs x 12

Seated shoulder press – 120lbs x 10

Seated lat pull down – 165lbs x 10

Seated shoulder press – 120lbs x 10

Seated lat pull down – 195lbs x 10

Seated shoulder press – 135lbs x 6

High row pull down – 140lbs x 10

Standing dumbbell shoulder shrug – 150lbs x 10

High row pull down – 160lbs x 10

Standing dumbbell shoulder shrug – 150lbs x 10

High row pull down – 240lbs x 5

Standing dumbbell shoulder shrug – 150lbs x 10

 

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Compensate

Apr26
by Duf on April 26, 2017 at 5:14 pm
Posted In: Daily Workouts, Injuries

So my right elbow still is pretty fragile and painful if I ask it to do hinge type tricep movements.  Today I compensated for it by making sure any tricep exercise I did involved two arms at once.  This way I was able to compensate somewhat with my left arm to take some stress off the right.  Of course long term this is not an ideal situation and will cause strength imbalances but for now it is a way I can at least work the muscle group.

Today’s Workout

5 minutes cardio/stretching

Seated dumbbell bicep curl – 25lbs x 12

Seated overhead dumbbell tricep extension – 45lbs x 12

Seated dumbbell bicep curl – 40lbs x 8

Seated overhead dumbbell tricep extension – 55lbs x 10

Seated dumbbell bicep curl – 55lbs x 2

Seated overhead dumbbell tricep extension – 65lbs x 8

Standing one arm side cable bicep curl – 25lbs x 10

Standing cable tricep pushdown rope attachment – 60lbs x 8

Standing one arm side cable bicep curl – 25lbs x 10

Standing cable tricep pushdown rope attachment – 60lbs x 8

Standing one arm side cable bicep curl – 30lbs x 8

Standing cable tricep pushdown rope attachment – 60lbs x 8

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First PF SS

Apr25
by Duf on April 25, 2017 at 5:34 pm
Posted In: Daily Workouts

Today I got in my first smith machine squatting session since rejoining Planet Fitness.  If you want to squat this is pretty much your only option since there are no squat racks at the gym since only Lunks use them.  Although doing squats on a smith machine obviously is not as productive as using a barbell in a rack, I do find one big advantage to this type of squat, depth.

When I do a squat on the smith I move my feet at least a foot in front of the bar.  This backwards lean makes it much easier to hit full depth on the squat which in turn allows me to work the muscles in that low position better.  If I am doing conventional squats I can’t go as low because of some physical issues as well as just being concerned about getting stuck at the bottom.  Even if I would get stuck on the SM, a quick turn of the bar engages the hooks and allows me to slide out without major difficulty.  To me the best measure of the effectiveness of a movement is how I feel a day or two afterward.  If I am hobbling around like an 80 year old on Thursday that means the smith squats went exactly as planned.

Today’s Workout

5 minutes cardio/stretching

Smith machine barbell squat – 135lbs x 10, 185lbs x 6, 225lbs x 2, 135lbs x 10

Seated leg extension – 110lbs x 10, 130lbs x 10, 150lbs x 10

Seated leg curl – 100lbs x 10, 120lbs x 10, 140lbs x 8

Leg press calf extensions – 201lbs x 10, 250lbs x 10, 290lbs x 10

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Miracle

Apr24
by Duf on April 24, 2017 at 5:09 pm
Posted In: Daily Workouts, Injuries

Somehow even though the gym was quite busy I managed to find an open Smith machine.  I actually got on the new one that has it’s track going at a slight angle instead of straight up and down.  I had been wanting to try it out.  I got on there for my bench pressing and it went ok however the constant shoulder pain is a reminder how I should probably scrap most chest pressing movements for the foreseeable future.  Despite the mild pain I felt pretty strong.  My only miss was with 240 pounds on the bar and I did that rep SUPER slow.  If was more explosive at the bottom I am pretty sure I would have gotten it.

Today’s Workout 

5 minutes cardio/stretching

Smith bench press (actual weights) – 115lbs x 12, 160lbs x 5, 200lbs x 3, 220lbs x 1, 230lbs x 1, 200lbs x 6, 160lbs x 12

Alternating pec dec fly – 90lbs x 10, 110lbs x 10, 130lbs x 10

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