Very grippy

Dec22
by Duf on December 22, 2016 at 6:20 pm
Posted In: Daily Workouts

This was my last gym day before Christmas.  I will be off until next Tuesday.  I didn’t really give it much special attention although the shoulder/back session was very grip intensive.  Pull ups, heavy t-bar rows, and dumbbell shrugs left my forearms burning by the end of it all.

Merry Christmas to all!

 

 

Today’s Workout

5 minutes cardio/stretching

Pull ups x 20

Seated overhead barbell shoulder press – 95lbs x 10

Pull ups x 10

Seated overhead barbell shoulder press – 115lbs x 8

Pull ups x 10

Seated overhead barbell shoulder press – 135lbs x 3

Pull ups x 10

Seated overhead barbell shoulder press – 145lbs x 1

T-bar row – 135lbs x 10

Standing dumbbell shoulder shrug – 80lbs x 10

T-bar row – 160lbs x 8

Standing dumbbell shoulder shrug – 90lbs x 8

T-bar row – 185lbs x 6

Standing dumbbell shoulder shrug – 110lbs x 5

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Tough two, is it wrong?

Dec20
by Duf on December 20, 2016 at 6:45 pm
Posted In: Daily Workouts, Endurance activities, Today at the Gym

I got in my run/ride brick today.  I was a little worried I might have an issue.  During the 16th and final lap of my Sunday run as I was rounding the second to last corner I felt/heard a crunch in my right knee followed by an odd sensation.  I kicked the leg out in stride and was able to finish the run.  Since my right knee has already been operated on twice and been problematic for the last 15+ years I was worried that could have been the beginning of another pain cycle.  The knee felt ok during the 2.13 miles on the treadmill thankfully although I am still waiting for these midweek runs to start feeling a little easier.

So after my brick I always shower as I am a sweaty, stinking mess.  I normally shower in the back corner stall.  Well when I went in there I looked repeatedly for a pile of shit to be hiding somewhere, it stank that bad.  On top of the stench, the hook for you to hang a towel on was broken off and the drain is slow so within 60 seconds you are standing in a pond.

I said F it and went across the hall to the handicap accessible shower.  Now I have a deep dislike of individuals that park in handicap spaces unnecessarily or illegally.  This left me somewhat conflicted about using the handicap accessible shower.  Now in the 5 or more years I have been coming to Retro I can count the number of times I saw someone in a wheelchair at the gym on one hand.  I have never seen one of these individuals use the shower so I felt pretty safe that I was not going to be neglecting a handicapped person of their ability to shower during the 5 minutes it took me.  Of course I would gladly give it up if someone of true need was there.  Hell I have NEVER had anyone else taking shower when I do.

The handicap shower actually was much nicer than the shit stall I vacated.  The drain worked, it had an intact towel hook and the shower head was detachable and on a hose instead of fixed, allowing me to clean more efficiently.  I tentatively plan to use this shower in the future as long as it is available, hopefully sans guilt.

Today’s Workout

Run/Ride Brick

20 minute run – 2.13 miles

10 minute ride – 3.18 miles

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Only one

Dec19
by Duf on December 19, 2016 at 6:42 pm
Posted In: Daily Workouts

I wound up only doing one movement at the gym today with my buddy, barbell bench press.  We did more side talking than normal which cut into our exercise time some.  Still, I had my best pushing session in three months or more.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press

135lbs x 10

185lbs x 5

225lbs x 1

225lbs x 1

225lbs x 1

205lbs x 4

205lbs x 4

185lbs x 8

185lbs x 6

185lbs x 4

135lbs x 15

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HBD 2 Me

Dec16
by Duf on December 16, 2016 at 6:30 pm
Posted In: Daily Workouts

573163751So for my 49th birthday workout only one exercise held any numerical significance, the 50 push ups I did which leaves me “one to grow”.  The core work I did felt like it was going to leave me sore most of the weekend.  L-seats and toe to bar will do that to an old body.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

50 push ups

Hanging knee raises x 20

L-seat hold

Standing oblique side raises 45lbs x 10

L-seat hold

Standing oblique side raises 45lbs x 10

L-seat hold

Standing oblique side raises 45lbs x 10

One arm side plank x 60 seconds

Dead stop toe to bar x 5

Superman plank hold x 45 seconds

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Sandwich

Dec15
by Duf on December 15, 2016 at 6:26 pm
Posted In: Daily Workouts, Injuries

I jammed lower body, biceps, back and shoulders into today’s workout.  I skipped triceps due to my right elbow still feeling tricked out.

Today’s Workout

5 minutes cardio/stretching

Squat press – 225lbs x 10

Standing curl – 50lbs x 10

Standing dumbbell shoulder press – 40lbs x 10

Australian pull ups x 10

Squat press – 315lbs x 10

Standing  curl – 60lbs x 10

Standing dumbbell shoulder press – 50lbs x 8

Australian pull ups x 10

Squat press – 405lbs x 10

Standing curl – 70lbs x 10

Standing dumbbell shoulder press – 55lbs x 6

Australian pull ups x 10

Squat press -495lbs x 8

Standing  curl – 80lbs x 8

Standing dumbbell shoulder press – 60lbs x 4

Australian pull ups x 10

 

 

 

 

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