Better with two

Oct24
by Duf on October 24, 2016 at 5:27 pm
Posted In: Daily Workouts

increase-bench-press-max1My bench press partner was at the gym today which helped elevate what was a miserable effort the week prior.  I still required a slight spot to get 225 all the way up but at least my numbers at lower weight totals was a little better.  Having a spotter you trust not only allows you to try a rep you might feel unsafe doing solo, my inner competitor wants to push a little more than my buddy where ever possible, giving me a slight boost.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 205lbs x 3, 185lbs x 6, 185lbs x 5, 185lbs x 4, 135lbs x 10 (dead stop), 135lbs x 12

Dumbbell pull overs – 60lbs x 10, 65lbs x 10, 65lbs x 10

 

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Combined

Oct19
by Duf on October 19, 2016 at 5:19 pm
Posted In: Daily Workouts

Due to a short gym week I again threw lower body work in with bi’s and tri’s.  I didn’t feel as awful as yesterday.  At this point less awful is good.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Hack squat – 135lbs x 10

Seated alternating dumbbell curl – 25lbs x 12

Seated overhead one hand tricep extension – 20lbs x 12

Hack squat – 185lbs x 8

Seated alternating dumbbell curl – 40lbs x 8

Seated overhead one hand tricep extension – 25lbs x 10

Hack squat – 225lbs x 4

Seated alternating dumbbell curl – 50lbs x 3

Seated overhead one hand tricep extension – 30lbs x 8

Seated leg extension – 115lbs x 10

Seated leg curl – 115lbs x 10

Standing cable bicep curl – 80lbs x 10

Standing tricep push down – 80lbs x 10

Seated leg extension – 145lbs x 8

Seated leg curl – 145lbs x 8

Standing cable bicep curl – 110lbs x 8

Standing tricep push down – 110lbs x 8

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Time for T?

Oct18
by Duf on October 18, 2016 at 5:31 pm
Posted In: Daily Workouts, Failure, Old Age

decrepit1So I returned to the gym for the first time in around 10 days, totally expecting to continue the strength deficit I have been experiencing ever since my weird ear pop several months ago.  Of the last three weeks, I only have been to the gym something like four times.  What I didn’t expect was for my strength to drive right off a cliff.

I posted my absolute worst performance bench pressing in years.  It may have been the worst since I resumed the movement a few years ago when I added weight training back into my formerly all calisthenics routine.  I just had nothing.  I immediately knew I was in trouble when I had to pause between rep 4 and 5 of my “warm up” set at 185 pounds.  Everything just felt like a struggle.  I topped out with two difficult reps at 205 pounds.  I couldn’t believe just how far my strength had slipped.  Early in 2016 I was in the 235-240 pound range with bench press with LOTS of reps at mid-range on the way down.  That feels like a very long time ago at this point.

So what’s going on you may ask?  I’m not exactly sure.  I know my body weight has dropped a bit.  My night time weight has been right around 180 pounds, five or six pounds off what it was for quite awhile.  My running program has been more consistent with me covering nearly five miles on Sunday.  When I was in half marathon shape my body weight was down in the mid to low 170’s but I never recall feeling this weak.  Of course I was not bench pressing at that point in time either.

Hell I am flirting with the idea of ordering another bottle of Revita-T, the supplement that according to a urologist sent my testosterone numbers to something ridiculous like 1100.  Overall weakness is one side effect of low T.  Maybe I am just hitting the half century wall that I have heard about from so many older men.  I’ll never forget when a guy told me years ago that once he hit 50 every year felt like a dog year.  Up until this point of my life I have been able to continue to train and perform at a moderately good level despite the increasingly heavy chain of Father Time.  I won’t ever stop dragging it forward but I don’t like the feeling of it slowing me down.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Barbell bench press – 135lbs x 10, 185lbs x 5, 205lbs x 2, 195lbs x 3, 185lbs x 4, 135lbs x 12

Standing cable fly – 100lbs x 10, 100lbs x 10, 120lbs x 8

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

 

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Another interruption

Oct07
by Duf on October 7, 2016 at 5:41 pm
Posted In: Daily Workouts, Failure

Today was likely my last time at the gym for 10 days as I am off next week since my dad and step mom are down visiting.  I surely will still be active but my normal routine will be out the window.  I certainly have more than enough equipment at home to burn as many calories as I see fit.

I stuck to mostly core today with some pull ups and push ups inserted at the start.  I still feel weak, all numbers are down across the board.

Today’s Workout 

5 minutes cardio/stretching

15 pull ups

50 push ups

Hanging knee raise x 20

Ab wheel roll out x 10

Standing dowel oblique rotation x 20

Ab wheel roll out x 10

Standing dowel oblique rotation x 20

Ab wheel roll out x 10

Standing dowel oblique rotation x 20

Hanging knee raise x 20

Roman chair back extension x 15

Hanging knee raise x 20

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Jammed in four

Oct06
by Duf on October 6, 2016 at 5:26 pm
Posted In: Daily Workouts, Failure, Injuries

Because of my short gym week I had to condense four body parts into one session today.  To make it more manageable I alternated between a pushing and pulling movement.  I felt pretty weak across the board, most noticeably with overhead dumbbell shoulder press where I struggled mightily to get 60 pounds for three reps.  When I was at what used to be”normal” strength levels I was getting three reps with 70 pounders.

I have had persistent pain in both of my wrists for quite awhile.  It is most evident when I do my normal anti-tendonitis stretches during warm up.  Unfortunately the pain is the end result of my electric unicycle hobby or more specifically the part of the hobby that involves falling off.  Early on in the learning process I fell a lot and several of those times were quite hard, with my wrists absorbing the impact.  At first I did not have proper wrist guards (I do now) so I was lucky I didn’t break something in the process.  So although I don’t think I broke anything, I certainly have done some sort of damage as this pain has persisted for over two months at this point.

I had a small fall the other day and even with the wrist guards on it hurt pretty bad, I don’t think I had them strapped as tight as I should have.  Just like most injuries/ailments I have, until it gets debilitating I am just going to roll with it.  The wrist pain isn’t stopping me from doing what I want to do, yet.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Bodyweight dips x 20

Seated dumbbell dumbbell curls – 25lbs x 10

Seated overhead dumbbell shoulder press – 40lbs x 10

Bent over one arm dumbbell row – 75lbs x 10

Bodyweight dips x 20

Seated dumbbell dumbbell curls – 40lbs x 8

Seated overhead dumbbell shoulder press – 50lbs x 8

Bent over one arm dumbbell row – 80lbs x 10

Bodyweight dips x 20

Seated dumbbell dumbbell curls – 50lbs x 3

Seated overhead dumbbell shoulder press – 60lbs x 3

Bent over one arm dumbbell row – 85lbs x 8

 

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