Back inside the walls, back under the knife

Jun13
by Duf on June 13, 2016 at 5:24 pm
Posted In: Daily Workouts, Injuries

Last week I was at home doing remote classroom training so that meant no formal gym time.  I did keep moderately active doing the most running in a 7 day period in the last few years as well as some bodyweight stuff.

I restarted my gym work with a standard Monday chest day albeit solo since my gym buddy wasn’t there.  I feel like I am in one of the valleys of monthly strength yo yo.  I max’d out at 225lbs on the bench press and it wasn’t easy.  The good news was my right shoulder which bothered me so badly two weeks ago seems to have recovered enough that benching didn’t cause much pain.

Unfortunately my gym work is going to again be interrupted this week when I have more basal cell skin cancer cut out of my left lat area.  It’s a real cut and stitch kind of procedure so I have a feeling I will have to be very conservative with any upper body work for a little while.

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, 185lbs x 8, 135lbs x 15

Cybex pec dec – 110lbs x 10, 170lbs x 10, 210lbs x 6

Decline barbell bench press – 185lbs x 5, 205lbs x 3, 215lbs x 1

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A week in a day

Jun03
by Duf on June 3, 2016 at 5:24 pm
Posted In: Daily Workouts

Since my gym time this week was a very short two days I tried to jam something for each body part into today’s workout.  The only thing I didn’t hit was back but since I did 50 pull ups during yesterdays workout I didn’t mind omitting it.

Today’s Workout

5 minutes cardio/stretching

50 push ups

Hack squat – 135lbs x 10

Hanging knee raises x 20

Hack squat – 185lbs x 8

Bodyweight dips x 25

Hack squat – 225lbs x 8

Standing bicep curls – 80lbs x 10

Hack squat – 275lbs x 3

Plated loaded seated Cybex shoulder press – 200lbs x 10

Dip bar knee raises x 20

Plated loaded seated Cybex shoulder press – 250lbs x 6

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Switched sides

Jun02
by Duf on June 2, 2016 at 6:30 pm
Posted In: Daily Workouts

This was my first day at the gym since last Friday due to holiday and work commitments.   I decided I would get some benching in even though it was far outside my normal Monday timeframe for the movement.  Even with my mini-layoff which you would think allow my body to rest and recover, I had some pretty significant shoulder pain.  Shoulder pain while benching isnt a new thing for me but it is always my left shoulder that hurts.  Today it was the right shoulder that was bothering me.  It hurt enough that I bailed after doing 3 weak reps at 205.  I jumped to dumbbell chest press and for whatever reason that seemed to be less painful on the shoulder.

My pushing numbers overall were down, not only because of the shoulder pain but because I was doing sets of 10 dead hang pull ups in between chest sets.  With the dead hang pull up you totally release the tension in your scalpula in between reps which of course makes the movement more difficult.  Even though pull ups are all back, adding those sets seemed to take away dramatically from my chest pushing power endurance.

It was hot as hell in the gym again.  I really wish they fixed the AC in there once and for all.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10

Deadhang pull ups x 10

Barbell bench press – 185lbs x 5

Deadhang pull ups x 10

Barbell bench press – 205lbs x 3

Deadhang pull ups x 10

Dumbbell chest press – 70lbs x 10

Deadhang pull ups x 10

Dumbbell chest press – 80lbs x 8

Deadhang pull ups x 10

Dumbbell chest press – 90lbs x 3

 

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Forget my head if it wasn’t screwed in

May27
by Duf on May 27, 2016 at 5:25 pm
Posted In: Daily Workouts

13265886_10154542040747841_85236661285015839_nSo when I pulled open my gym bag to change I noticed a very important thing was missing, gym clothes.  Yes somehow I managed to bring an empty bag with me to work.  Luckily it is casual clothing Friday so I already had sneakers and socks.  For a brief moment I considered my options, working out in my jeans and polo shirt, skipping the gym altogether or going to buy a t-shirt and shorts.

Option one was too weird.  I would have made fun of myself every time I looked in the mirror.  The fact I was going to miss conventional gym sessions next Monday thru Wednesday made option two seem like the lazy man’s choice so I went with option three.

Luckily for me there is an old Wal-mart next door to our complex.  I left 5 minutes early and shot over there.  I quickly came up with a $13 outfit that included Fruit of the Loom shorts and this surprisingly nice Captain America t-shirt.  When I changed at the gym I luckily spotted a sticker on my ass that would have given away that I just bought my attire.

I had a decent core session that I will likely feel residual effects from throughout the long weekend.

Today’s Workout

5 minutes cardio/stretching

60 push ups

Hanging knee raises x 20

Dragon flags x 5

Standing weighted oblique raises – 45lbs x 12 (each side)

Dragon flags x 5

Standing weighted oblique raises – 55lbs x 10 (each side)

Dragon flags x 6

Standing weighted oblique raises – 65lbs x 10 (each side)

Hanging bent leg toes to bar x 8

Cybex seated oblique rotation – 110lbs x 10

Dip bar knee raises x 20

Hanging bent leg toes to bar x 8

 

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Back to bi and tri

May25
by Duf on May 25, 2016 at 5:23 pm
Posted In: Daily Workouts

bruce-lee-lifting[1]After skipping a week of bicep and tricep work due to elbow pain I was back at it today.  The good news it seems the extra week of rest has allowed what whatever was hurting to heal.  I didn’t feel anything beyond the normal aches and pains that follow you around at 48 years old. I did avoid the tricep exercises that put the most stress across the joint to be safe.

 

Today’s Workout

5 minutes cardio/stretching

Seated dumbbell curl – 25lbs x 12

Bodyweight dips  x 25

Seated dumbbell curl – 40lbs x 10

Bodyweight dips  x 20

Seated dumbbell curl – 50lbs x 4

Bodyweight dips  x 20

Seated extended arm cable curl – 40lbs x 10

Standing front cable extension – 70lbs x 10

Seated extended arm cable curl – 50lbs x 10

Standing front cable extension – 90lbs x 10

Seated extended arm cable curl – 60lbs x 8

Standing supinated one arm tricep cable press down – 30lbs x 10

Standing barbell curl – 100lbs x 3

Standing supinated one arm tricep cable press down – 50lbs x 8

 

 

 

 

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