275 with leg scissors, Still sick

Dec05
by Duf on December 5, 2016 at 6:41 pm
Posted In: Daily Workouts, Injuries

maxresdefault1I think I talked before about the guy at the gym who combines leg lifts/scissors with bench pressing.  The last time I saw him do it was with 225 pounds on the bar.  Today he upped his game, doing leg scissors while pressing 275 pounds.  Unfortunately he counteracts the impressive feat of strength with being one of those lunks that throws the barbell onto the hooks at the end of each set.

Despite being mildly sick for close to a week I had a decent pushing session at the gym, doing dumbbell chest press for the first time in a while.  When I burned up my elbow last week I was worried I wouldn’t be able to do any pressing stuff for awhile.  The elbow wasn’t much of a problem today but I won’t be doing any tricep work that hinges the elbow this week for sure.

Today’s Workout

5 minutes cardio/stretching

Dumbbell chest press – 60lbs x 10, 70lbs x 10, 80lbs x 8, 90lbs x 4, 70lbs x 12

Dumbbell pull over – 60lbs x 10, 65lbs x 10, 75lbs x 8

Decline barbell bench press – 135lbs x 10, 185lbs x 5, 205lbs x 4

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Feel the burn

Nov30
by Duf on November 30, 2016 at 6:57 pm
Posted In: Daily Workouts, Injuries

I still have an overall general rotten feeling from whatever illness is trying to grab hold of me but I still got my ass to the gym for a lower body, bi, and tri hybrid session.  My endurance felt off as I would expect.  I got a nasty burning sensation across my right elbow during my last set of hammer grip prone tricep extensions.  It reminded of how my left elbow felt when I hurt it as a pitcher in high school.  Hopefully this was just a “hey your old” reminder and not anything of lasting significance.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Hack squat – 135lbs x 10

Seated alternating dumbbell curl – 25lbs x 10

Prone dumbbell hammer tricep extension – 25lbs x 10

Hack squat – 185lbs x 8

Seated alternating dumbbell curl – 40lbs x 8

Prone dumbbell hammer tricep extension – 30lbs x 10

Hack squat – 225lbs x 4

Seated alternating dumbbell curl – 50lbs x 3

Prone dumbbell hammer tricep extension – 35lbs x 8

Seated leg extension – 115lbs x 10

Seated leg curl – 115lbs x 10

Standing calf raise – 220lbs x 10

Seated leg extension – 130lbs x 10

Seated leg curl – 130lbs x 10

Standing calf raise – 265lbs x 10

Seated leg extension – 145lbs x 8

Seated leg curl – 145lbs x 8

Standing calf raise – 290lbs x 10

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Hope it’s a false alarm

Nov29
by Duf on November 29, 2016 at 6:27 pm
Posted In: Daily Workouts, Endurance activities

I woke up this morning with a sore throat which felt like a precursor to oncoming illness.  Sometimes I get lucky and the sensation fades with no real consequence.  However I felt low energy during my run/ride brick at the gym so I am not feeling overly optimistic.  One cool thing is that in the span of a week I have run a total of 10 miles, that hasn’t happened in quite awhile.

Today’s Workout

Run/Ride Brick

20 minute run – 2.08 miles

10 minute ride – 3.18 miles

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Eat more

Nov28
by Duf on November 28, 2016 at 6:42 pm
Posted In: Daily Workouts

c59b2016e13e61660e0dc18fe88422071So like most Americans I had more than my fair share of calories over the extended holiday weekend, both on Thanksgiving itself and three days afterward as leftovers.  The end result of all that was the scale creeping up 2-3 pounds from where it had been for awhile.  I was hoping the four mile run I put in on Turkey day backed up by the four miler yesterday would help soften the blow.  The odd thing was today at the gym those couple pounds seem to help me during my bench press session.  I got 225lbs x 1, twice without a spot touch for the first time in over a month with other rep numbers that were recent bests. I can hardly believe the extra weight I added was muscle but whatever the source it seems to fuel more pressing power.

 

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 225lbs x 1, 205lbs x 3, 185lbs x 8, 185lbs x 6, 185lbs x 5, 135lbs x 10 (dead stop), 135lbs x 12

Dumbbell pullovers – 60lbs x 10, 75lbs x 8

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Deprived, creating a deficit for the glut

Nov23
by Duf on November 23, 2016 at 6:36 pm
Posted In: Daily Workouts, Today at the Gym

elevation-mask-web11So I have commented before about a few individuals using oxygen deprivation masks at the gym and how they seemed inappropriate based on the individual wearing it and the exercise they were doing while deprived. (ie. bench press) My understanding of the mask is they are to be used when you are challenging yourself anaerobically, not doing conventional sets of anything at a relaxed pace.  I had not seen anyone wearing the masks in quite awhile, until today.

Today’s masked man was wearing it while walking on the treadmill.  This was not a man of normal proportions.  If I were to guess he was carrying at least an extra 125 pounds on his frame.  I assume his main focus on the treadmill was to burn calories.  To me logic would dictate that limiting the amount of oxygen your body is taking in does not serve that goal. A quick Google search seems to back up my theory, although the web site of a retailer of the mask of course claims the opposite.

I would think allowing your body more oxygen allows you to work at a higher level which in turn creates more of a calorie furnace.  Wearing the mask may tire you out quicker but that won’t make your waist line decrease faster.

The gym was very full today which is normal for the day before Thanksgiving, the most gluttonous day of the year on most calendars.  I stuck to a standard back and shoulder superset routine.  I will get my headstart on calories with the four mile holiday run I will be starting off with tomorrow morning.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Seated Cybex overhead shoulder press – 200lbs x 10

10 pull ups

Seated Cybex overhead shoulder press – 250lbs x 6

10 pull ups

Seated Cybex overhead shoulder press – 290lbs x 3

10 pull ups

Front to side alternating straight arm raises – 10lbs x 15

Seated low row – 150lbs x 10

Front to side alternating straight arm raises – 15lbs x 12

Seated low row – 180lbs x 10

Front to side alternating straight arm raises – 20lbs x 10

Seated low row – 210lbs x 6

 

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