Not there

Nov25
by Duf on November 25, 2015 at 6:16 pm
Posted In: Daily Workouts

dumbell-kickback[1]I went to the gym but certainly did not feel very focused as my mind is wrapped around the largest 5K race of the year that I am timing tomorrow.  I just wasn’t into it.  With that being said I did a couple movements I haven’t touched in a long time, tricep kick backs and bent over vertical dumbbell curls.  Both movements tax the small muscle groups in heavy way even with light weight.

Today’s Workout

15 chin ups

Bodyweight tricep extensions x 10

10 chin ups

Bodyweight tricep extensions x 10

10 chin ups

Bodyweight tricep extensions x 10

Seated dumbbell hammer curls – 25lbs x 10

Cable machine tricep push downs – 90lbs x 8

Seated dumbbell flare curls – 40lbs x 6

Bent over one arm tricep kick backs – 15lbs x 10

Seated dumbbell flare curls – 40lbs x 6

Bent over one arm tricep kick backs – 20lbs x 8

Bent over one arm dumbbell hang curl – 25lbs x 10

Bent over one arm tricep kick backs – 25lbs x 6

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600+, Different choices when solo

Nov24
by Duf on November 24, 2015 at 6:40 pm
Posted In: Daily Workouts

2bf1facf-63c6-49fd-b560-cc38dd282a02_VID11348.wmv_2_xl[1]Today I felt strong doing heavy squat press.  After knocking out three reps at 585lbs I thought it would be cool to throw a 10 pounder on either side pushing the total weight just over 600 pounds.  I did a slow and controlled rep at 605 and could have probably gotten a couple more if I wanted to.  It marks the first time I have moved over 600 pounds in any movement in years.  I am under no delusion that a 600 pound squat press is a real big deal.  There are guys that push 1000lbs on this equipment although I can assure you their ROM is pretty awful when doing so.

Originally my plan today was to get some deadlift reps in as well.  I even brought my straps, hoping to use them to get 360+ off the ground.  Just as I was finishing up my squat press reps two guys started on the squat rack where I normally deadlift next to.  Their arrival combined with some lower back pain after the heavy SP made me decide to just move on to leg extensions and curls.

This is a much different decision making process than I used 24 hours ago. Yesterday I felt like if I bowed out of bench pressing I was going to be negatively affecting my lifting buddy’s bench press sets. So despite shoulder pain that should have sidelined me I still benched with him.  I have this personality trait where I feel badly if I make a choice that I may prefer but could possibly affect others negatively.   This sense of obligation has both helped and hurt me throughout my lifetime, depending on the situation it is applied in.

Today’s Workout

5 minutes cardio/stretching

Plate loaded squat press – 225lbs x 12, 315lbs x 10, 405lbs x 10, 495lbs x 8, 585lbs x 3, 605lbs x 1

Seated leg extension – 110lbs x 12, 130lbs x 10, 170lbs x 8

Standing calf raise – 205lbs x 12, 250lbs x 10, 295lbs x 8

Seated leg curl – 115lbs x 10, 130lbs x 10

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Probably should have stopped

Nov23
by Duf on November 23, 2015 at 6:44 pm
Posted In: Daily Workouts, Failure, Injuries

shoulder_pain[1]So like I mentioned last week I had some pretty significant shoulder pain when I tried to do dips on Thursday.  I was hoping that another three days of rest would allow it to sort things out.

Well my very first set with only 135 pounds on the bar hurt, more than I was expecting.  It hurt enough that if my lifting buddy wasn’t there I probably would have said fck it and moved on to another movement.  However a bizarre sense of obligation kept me in there.  To compensate I moved my grip inward one finger more on each side to put less pressure on the joint.  It seemed to help somewhat.  I didn’t bother trying any new 1RM bests, capping off the weight at 225lbs.

The shoulder pain has been a problem of varying degrees for several months.  Of course I know the only real solution is avoiding bench press to let whatever is ailing to heal up.  The up and down injury cycle at this age gets very frustrating.  Just when you think you are ready to break new ground the old ground you are standing on collapses beneath you.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 225lbs x 2, 205lbs x 6, 205lbs x 5, 185lbs x 9, 185lbs x 6, 135lbs x 15

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Beat up

Nov20
by Duf on November 20, 2015 at 6:21 pm
Posted In: Daily Workouts, Failure, Injuries

featured-image[1]I had a lackluster core day at the gym.  Earlier in the day I banged up my left forearm when a heavy piece of network equipment got pulled off a 6 foot high rack due to my stupidity.  I think my arm actually helped to break it’s fall as it still works somehow.  In addition my shoulders, back and connective tissues just feel worn out and weak. One of those days.

 

Today’s Workout

5 minutes cardio/stretching

50 push ups

Dragon flag x 5

Standing straight arm torso rotation x 20

Dragon flag x 5

Standing straight arm torso rotation x 20

P-bar knee raises x 30

Roman chair back extensions x 15

P-bar knee raises x 30

Roman chair back extensions x 15

P-bar knee raises x 30

Roman chair back extensions x 15

Extended position plank static hold x 60 seconds

Floor Superman hold x 30 seconds

 

 

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Keep your chin up

Nov19
by Duf on November 19, 2015 at 7:28 pm
Posted In: Daily Workouts

chin-ups[1]So as I mentioned yesterday chin ups appear to not aggravate my left forearm the way pull ups do.  The change in palm direction must make all the difference.  I included sets of chin ups in my back/shoulder focused work out.  As I expected, getting out three sets of chins felt very tough.  I had my hands only 6-8 inches apart while doing them which just doesn’t allow my lats to engage nearly as much as when I use a wider grip for pull ups.  As a result just getting 15 chin ups on my first set felt close to my limit.

I also barely managed to press 135 pounds over my head while standing.  I can do more from the seated position but getting two big plates overhead while standing feels tougher overall.

Today’s Workout

5 minutes cardio/stretching

15 chin ups

Standing overhead barbell shoulder press – 95lbs x 10

10 chin ups

Standing overhead barbell shoulder press – 115lbs x 6

10 chin ups

Standing overhead barbell shoulder press – 135lbs x 1

Seated cable row – 100lbs x 12

Standing dumbbell shoulder shrugs – 80lbs x 10

Seated cable row – 120lbs x 10

Standing dumbbell shoulder shrugs – 90lbs x 8

Seated cable row – 140lbs x 6

Standing dumbbell shoulder shrugs – 100lbs x 6

Cybex plate loaded seated pull down – 225lbs x 8

 

 

 

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