Another 4 in 1

Jul21
by Duf on July 21, 2016 at 5:34 pm
Posted In: Daily Workouts

One_Arm_Dumbbell_Row[1]For the third week in a row I have a short gym week  meaning I condensed 4 body parts into one session today.  It’s not ideal but better than skipping altogether.  On my gym miss yesterday I did at least put in three miles on the treadmill.  I am still waiting for running to become something resembling fun.

 

 

Today’s Workout

5 minutes cardio/stretching

Seated dumbbell curls – 25lbs x 12

Seated overhead dumbbell shoulder press – 40lbs x 10

Seated dumbbell curls – 40lbs x 10

Seated overhead dumbbell shoulder press – 50lbs x 10

Seated dumbbell curls – 50lbs x 4

Seated overhead dumbbell shoulder press – 60lbs x 7

Seated overhead dumbbell shoulder press – 65lbs x 3

Dumbbell tricep kick backs – 15lbs x 10

One arm dumbbell rows – 75lbs x 10

Dumbbell tricep kick backs – 20lbs x 8

One arm dumbbell rows – 85lbs x 8

Dumbbell tricep kick backs – 25lbs x 6

One arm dumbbell rows – 100lbs x 6

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Back to six +

Jul19
by Duf on July 19, 2016 at 5:17 pm
Posted In: Daily Workouts, Injuries

Today the squat rack was occupied and I can’t say I was all that upset about it.  I got on the squat press machine and had a good session getting 7 plates a side (one of them being a 25 pounder) for the first time in awhile.  I had a shooting pain in my right knee while doing seated leg curls.  I just shook the leg out for a bit and finished the set although I could tell something was floating around in there causing the discomfort.

Today’s Workout

5 minutes cardio/stretching

Cybex squat press – 225lbs x 10, 315lbs x 10, 405lbs x 10, 495lbs x 8, 585lbs x 4, 635lbs x 1

Seated leg extension -115lbs x 10, 145lbs x 10

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

Standing claf raise – 220lbs x 10, 290lbs x 10

 

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Not easier inside

Jul15
by Duf on July 15, 2016 at 5:22 pm
Posted In: Circuit training/pyramids, Daily Workouts

pppSo instead of my normal Friday core routine I decided to do a circuit, the same circuit I did after work a week or so ago.    At that time the 5 rounds of a nearly 1/4 mile run around the yard, 10 pull ups and 20 push ups left me gasping for air in the hot and humid conditions.  I thought if I tried that same circuit indoors with air conditioning it might not feel as bad.  It still did.

The run portion of the indoor circuit was probably tougher than what I did last week.  I was running full 1/4 distance and at a pace that was probably faster than my outdoor attempt.  Even so, I was surprised just how hard this kicks my ass.  I also started with the run instead of ending with it which made even the first set of push and pull feel somewhat challenging.

I ran my first 1/4 mile and last 1/4 mile at .5 mph faster pace than the in betweeners.

Today’s Workout

5 minutes cardio/stretching

1/4 mile run

10 pull ups

20 push ups

1/4 mile run

10 pull ups

20 push ups

1/4 mile run

10 pull ups

20 push ups

1/4 mile run

10 pull ups

20 push ups

1/4 mile run

10 pull ups

20 push ups

 

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Another quad day, Clang culture

Jul14
by Duf on July 14, 2016 at 5:29 pm
Posted In: Daily Workouts, Today at the Gym

227_2[1]Because of the short week I once again combined four body parts into one gym session, mixing together shoulder, bicep, tricep, and back, doing 3 sets of one exercise for each.  It isn’t an ideal situation but better than letting one or two of those body parts go unworked for two weeks.

Today there was a “clanger” at the gym.  It’s one thing if a guy is loud with a substantial amount of weight while deadlifting however this guy had 185 pounds on the bar which is pretty low end weight.  He was doing dead lifts on the hex bar which is even easier since the starting position is higher and your hands are in a neutral grip position.  After he received head turns and stinkeye from various gym goers including myself he seemed to make an effort to control the descent a bit more.

Hey if you are at a Crossfit gym where weight clanging is a badge of honor knock yourself out.  But in a “normal” gym, if I am in the middle of fighting through a one rep max rep on something and get distracted by your head rattling clanging it could have serious potential injury ramifications, both for myself and the clanger.

Today’s Workout

5 minutes cardio/stretching

Seated bicep dumbbell curl – 25lbs x 12

Wall handstand push ups x 5

Seated bicep dumbbell curl – 40lbs x 10

Wall handstand push ups x 5

Seated bicep dumbbell curl – 50lbs x 4

Wall handstand push ups x 5

Cable machine lat pull down – 150 lbs x 10

Tricep skull crusher extensions – 60lbs x 10

Cable machine lat pull down – 180 lbs x 8

Tricep skull crusher extensions – 70lbs x 10

Cable machine lat pull down – 210 lbs x 6

Tricep skull crusher extensions – 80lbs x 8

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How long, back to dumb

Jul12
by Duf on July 12, 2016 at 5:27 pm
Posted In: Daily Workouts, Today at the Gym

pokemon-go-japan-field-test.jpg.optimal[1]Today in my main blog I commented on the Pokemon Go craze that appears to be sweeping screen addicted people nationwide.  It is basically a game where your phone interacts with it’s GPS and camera to overlay a game over reality.  To me it seems really dumb although I am obviously in the minority based on how quickly it is growing in popularity, as if we needed yet another contributor to distracted driving/walking.  I am positive we will have our first report of a Pokemon Go related traffic fatality within weeks.  I also wonder how long it will be until I see the first moron playing the game at the gym. It’s not a matter of if but when.

Today I did my first dumbbell work since the skin cancer surgery.  My strength and endurance felt down somewhat but not horribly so.  I forced myself to go out and run in the brutal heat and humidity Sunday morning.  That was as refreshing as onion juice.

Today’s Workout

5 minutes cardio/stretching

Dumbbell chest press – 50lbs x 12, 70lbs x 10, 80lbs x 8, 90lbs x 4, 80lbs x 6, 70lbs x 10

Cybex pec dec – 115lbs x 12, 160lbs x 10, 220lbs x 4

Decline barbell bench press – 135lbs x 10, 185lbs x 5, 205lbs x 2

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