Avoid the pain

Mar14
by Duf on March 14, 2017 at 5:15 pm
Posted In: Daily Workouts

To try to stave off the four days of pain I had after squatting two weeks ago with very light weight I got back under the bar today.  If you don’t squat regularly you will pay the price always.  I still did very trivial reps/weight but I am hoping that as long as my right leg IT band related pain stays away I will keep at it.

Today’s Workout

5 minutes cardio/stretching

Barbell squat – 135lbs x 10, 185lbs x 5, 205lbs x 3

Seated leg extension – 115lbs x 10

Prone leg curl – 90lbs x 10

Seated calf raise – 180lbs x 10

Seated leg extension – 130lbs x 10

Prone leg curl – 110lbs x 10

Seated calf raise – 205lbs x 10

Seated leg extension – 145lbs x 10

Prone leg curl – 120lbs x 8

Seated calf raise – 225lbs x 8

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More powa

Mar13
by Duf on March 13, 2017 at 5:26 pm
Posted In: Daily Workouts

Today I had my strongest decline bench session in memory.  The 1RM was 235 but the big numbers were on the way down where I got 225lbs for four and 205lbs for six reps, untapped territory in the decline angle world.  I have found that not only the angle of the bench but also the hand position on the bar greatly affect the shoulder discomfort.  If I go with a wide grip, it hurts, if I move my hands in a couple inches there is some discomfort but not pain.  It felt nice to at least have something moving in a positive direction at the gym.  I have been treading or taking on water for a long time.

My run yesterday was uncomfortable with right leg IT band reentering the picture.  I completed the 5K distance but hope there aren’t any lingering complications this week.

Today’s Workout

5 minutes cardio/stretching

Decline barbell bench press – 135lbs x 10, 185lbs x 5, 205lbs x 3, 225lbs x 1, 235lbs x 1, 225lbs x 4, 205lbs x 6, 185lbs x 10, 135lbs x 15

30 push ups

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Talking terets, same stab

Mar10
by Duf on March 10, 2017 at 6:32 pm
Posted In: Daily Workouts, Today at the Gym

So I have been next to a lot of interesting people at the gym over the years but today was one of the most unique.  On the cardio machine to to my left was a tall older man, mid to late 60’s if I were to guess.  He had on a plain white t-shirt, black shorts, black sneakers, and knee high black socks. When I walked past him I immediately noticed he was constantly making noises so at first I wondered if he had ear buds in and was singing along to something.  A quick glance revealed he had no ear buds or head phones.  The guy was constantly talking and making sounds which made me assume he had some sort of terets like condition.  A lot of the phrases were garbled but he clearly would repeat certain things like a countdown.  “7 to go, 6 to go, 5 to go”  He also would mix in popping and growling sounds.

Of course he got a lot of head turns and strange looks but I tried my best to not react to the litany of sounds and words streaming from the guy.  To be honest I felt badly for him, even though he seemed perfectly content, and I don’t mention his behavior here in mocking manner.  It was just another gym first for me.

I tried to do some dragon flags again this week, a move I had not attempted since a shooting pain in my right side several weeks ago doing the move shut it down.  I was mid-way into rep four when the same stabbing pain in my right side returned, immediately dropping me out of the hold.  I am curious what organs are in the vicinity of the pain.  Even though the pain is instant and severe, I seem to be able to carry on with my workout afterward doing less strenuous core work.

Today’s Workout

5 minutes cardio/stretching

Strict pull ups x 15

Push ups x 50

Dip bar knee raises x 20

Standing dowel oblique rotations x 20

Dragon flag x 3

Standing dowel oblique rotations x 20

Dip bar knee raises x 20

Standing dowel oblique rotations x 20

Raised feet plank push up position – 120 seconds

Hanging knee raises x 20

Straight arm oblique rotation x 20

Hanging knee raises x 20

Straight arm oblique rotation x 20

Hanging knee raises x 20

Straight arm oblique rotation x 20

 

 

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An old acquaintance

Mar08
by Duf on March 8, 2017 at 6:21 pm
Posted In: Daily Workouts, Injuries

I have been noticing the last few days some pain in my right forearm that feels like mild tendonitis, a condition I suffered chronically from for at least couple years during my calisthenics heyday.  I’m not quite sure what would have caused the flare up and I have never stopped doing the daily 5 minutes of forearm stretching to keep the condition from returning.  I hope to just keep stretching and avoid movements that aggravate it for a bit.  Of course most of what I did today was aggravating.

Today’s Workout

5 minutes cardio/stretching

15 strict pull ups

Seated dumbbell curl – 25lbs x 10

Seated overhead tricep extension with ez-curl bar – 50lbs x 10

Seated dumbbell curl – 40lbs x 8

Seated overhead tricep extension with ez-curl bar – 60lbs x 10

Seated dumbbell curl – 50lbs x 3

Seated overhead tricep extension with ez-curl bar – 70lbs x 8

Dead hang standing bicep curl – 25lbs x 10

Standing rope tricep push down – 60lbs x 10

Dead hang standing bicep curl – 30lbs x 10

Standing rope tricep push down – 60lbs x 10

Dead hang standing bicep curl – 35lbs x 10

Static pull up hold x 45 sec

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Loose legs

Mar07
by Duf on March 7, 2017 at 6:21 pm
Posted In: Daily Workouts

I jumped on the squat press machine today.  Doing barbell squats last week, even ridiculously light ones left my lower body crippled for nearly four days.  I went heavier than I have in quite awhile, fueled by the trials and tribulations of life itself.

 

 

Today’s Workout

5 minutes cardio/stretching

Cybex squat press – 225lbs x 10, 315lbs x 10, 405lbs x 10, 495lbs x 8, 585lbs x 3

Seated leg extension – 115lbs x 10, 145lbs x 8

Seated leg curl – 115lbs x 10, 145lbs x 8

Standing calf raise – 250lbs x 10, 295lbs x 10

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