Sacrifice the sanity for the many for the one, change of venue

Mar06
by Duf on March 6, 2017 at 6:43 pm
Posted In: Daily Workouts, Today at the Gym

So a few weeks ago I described an odd old man that was using a piece of cardio equipment that had something wrong with it, causing an ear piercing squeak on each rotation.   Eventually gym staff had to tell him to get off the machine.  This old man was so set in his routine that he would rather annoy everyone around him than use another machine.  After they kicked him off they put an “out of order” sign on the machine and I had not heard any more noise, until today.

So once again the noise was back, louder than ever.  I looked back and it was Mr Clueless at it again with his brought from home fan pointing his direction and stylish headband.  The noise was just insane and I saw people from all over the gym shooting WTF glances in this idiot’s direction.  I was on a nearby machine warming up so I heard an interaction when one of the gym staff came up to the squeaker.

The gym employee asked the old man if he could hear the terrible noise the machine was making? “Of course I do!” he snapped back.  He went on to complain that they never fixed the machine and I guess annoying the 25 other people in the gym was his way of getting even.  It of course was ridiculous.  Yes the gym sucks at maintaining/fixing equipment but thinking it’s ok to make the gym environment miserable for every other person there is just a total dick move.  Eventually, after a parade of people went up to the counter to complain they made the squeaker get off the machine.

Today the decline bench press I have been using the last couple weeks was occupied at the start of my workout so I began with dumbbell flat bench presses which did not feel good at all, even with light weight.  The decline bench opened up so I immediately relocated there.  Last week we only had one 25 pound plate under the foot to increase the decline.  We added a second one this week to see if it was better or worse as far a shoulder discomfort went.  For me, it was definitely better.

Despite doing the couple sets of dumbbell press my strength and endurance was very good on the decline bench.  I went up to 235 pounds, got 225 pounds for three reps, and did 185 pounds ten times, twice on the way down.  All of these numbers have not been reality since probably 2015.  Unfortunately my bench press buddy doesn’t feel as good as I do doing decline press so he has not seen as positive of results as I have so far.

Today’s Workout

5 minutes cardio/stretching

Dumbbell bench press – 40lbs x 10, 50lbs x 10

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

 

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Twice tweaked

Mar01
by Duf on March 1, 2017 at 6:16 pm
Posted In: Daily Workouts, Injuries

Since this was my last day at the gym I tried to cram four body parts into the session.  I bailed out twice on tricep exercises.  I first tried bodyweight tricep extensions and had some of that familiar right elbow pain settling in after rep three or four so I bailed.  I then thought I would try some simple bodyweight dips since that angle is easier on my elbow.  The elbow felt ok but I again bailed, this time after only one rep because my left shoulder was screaming. I was able to do a couple sets of standing tricep push downs later.  Anyone that tells you it is fun getting old lies, badly.

Today’s Workout

5 minutes cardio/stretching

Strict pull ups x 15

Seated dumbbell shoulder press – 45lbs x 10

Seated dumbbell bicep curls – 25lbs x 10

Strict pull ups x 10

Seated dumbbell shoulder press – 55lbs x 10

Seated dumbbell bicep curls – 40lbs x 8

Standing cable tricep push downs – 100lbs x 12

Strict pull ups x 10

Seated dumbbell shoulder press – 65lbs x 5

Seated dumbbell bicep curls – 50lbs x 3

One arm standing cable tricep push down supinated grip – 40lbs x 10

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Light load

Feb28
by Duf on February 28, 2017 at 6:10 pm
Posted In: Daily Workouts, Injuries

So for the first time in 2017 I decided to do some squats, some very light squats, not crossing 135 pounds.  Because of the IT band and knee pain I have been having squats have been off the menu for a long time.  I recently restarted my running and had a bit of IT/knee discomfort as I did my reps, making even the light weight feel somewhat uncomfortable.  I worked through my three sets of 10.  We will see how I feel as a result the next couple days.

Today’s Workout

5 minutes cardio/stretching

Barbell squat – 135lbs x 10, 135lbs  x 10, 135lbs x 10

Seated leg extension – 115lbs x 10

Seated leg curl – 115lbs x 10

Seated calf raise – 135lbs x 10

Seated leg extension – 130lbs x 8

Seated leg curl – 130lbs x 8

Seated calf raise – 180lbs x 10

Seated leg extension – 130lbs x 8

Seated leg curl – 130lbs x 8

Seated calf raise – 225lbs x 8

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Unspotted

Feb27
by Duf on February 27, 2017 at 6:24 pm
Posted In: Daily Workouts, Endurance activities

For the second week in a row I have had unusual amounts of pushing power compared to what has been the norm the last six months or more.  Today doing decline bench press I went all the way up to 240 pounds, unspotted.   240 pounds matches the most weight I have pressed off me in a half decade or more.  It is also the first time I ever recall doing that amount of weight on decline bench.  I did have more shoulder discomfort this week than last but at least for now I am enjoying this unexpected surge of strength.

I added another two laps to my run on Sunday.  I have a little IT/knee soreness today but not enough for a limp.

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, 240lbs x 1, 225lbs x 2, 205lbs x 5, 185lbs x 10, 185lbs x 8, 135lbs x 15

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Workout takes a backseat

Feb24
by Duf on February 24, 2017 at 6:28 pm
Posted In: Daily Workouts

Today was a unique day at the gym.  Not because of any crazy movement I did or any over the top moronic activity by gym patrons.  It was how I transported myself there, via electric unicycle.

Today I decided to utilize my Gotway Msuper V3 as my sole mode of transportation.  I rode it almost 24 miles from my rural home into Naples which is a 45 minute commute by car.  To do the same commute on the wheel added another hour to that time.  However the time penalty to uniqueness and fun payout was a near wash to me.

For a long time I wanted to see if I would be able to pull this off. The answer was yes although my battery was almost totally depleted by the time I made it to work.  I threw the wheel on the charger and by the time lunch time rolled around I was back up to 80% battery charge.

Ironically, the short roughly three mile ride to the gym took about the same and possibly less time on the EUC since I was able to avoid a number of the traffic snafus I am restricted by in a vehicle.   Once I got to the gym I simply slid the wheel between a tanning booth and a wall for safe keeping.

My core workout that followed was fine but my focus remained on the one wheel journeys I had made so far today and hopefully will culminate with another 23 mile ride back to the homestead tonight.

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

Hanging knee raise x 20

Standing dowel oblique rotations x 20

Dip bar knee raises x 20

Standing dowel oblique rotations x 20

Hanging L-sit x 15 sec

One arm side plank x 60 sec (both sides)

Hanging L-sit x 15 sec

One arm side plank (raised feet) x 60 sec (both sides)

Hanging L-sit x 15 sec

One arm Superman plank x 30 sec (both sides)

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