New name, discovered

Nov18
by Duf on November 18, 2015 at 7:03 pm
Posted In: Daily Workouts, Injuries, Today at the Gym

wipe-your-sweat-off-bench-machines[1]It’s been awhile since I came up with a new nickname for unique gym goers but today the drought is over, meet the Sweat Brothers.  Most gyms have guys like this and they all have a lot of the same traits like being overly sweaty, very vocal, and more often than not sporting a tribal style tattoo around one of their biceps.

Most of those traits are fine, they don’t really effect me that much in a direct manner.  Well the Sweat Brothers in addition to having these traits had one more that was really disgusting, they felt no need to wipe down any equipment they used.

When I finished up my sets on a bench that was right next to one they vacated before I started it literally looked like a glazed donut, even after sitting there for a good 10 minutes untouched.  The glaze was the various dried bodily fluids they deposited on the bench.  It wasn’t just a little bit like the picture above, the entire bench was coated.

I have special dark part of my heart that gets tweaked when individuals treat a shared public space like their personal toilet.  I just can’t even begin to understand how somebody thinks such behavior could be ok.  For the short term I am hoping the gym staff intercepts this behavior and educates the Sweat Brothers on the use of the cleaning materials that are stationed throughout the gym.  If they wind up coating a piece of equipment that I plan to use then I will have to do my best to ask them to clean up after themselves in a pleasant way.  This is something I am not good at. If you are doing something that pisses me off, I have no poker face.

During my workout today I discovered a few things.  First, I evidently tweaked my shoulder bench pressing on Monday.  I stopped my bodyweight dips after rep 3 due to pretty significant pain.  Second, I found that I still have forearm pain in my left arm doing pull ups that cut me down to one 15 rep set.  Third, I realized that if I turn my hands around and do chin ups instead if pull ups the forearm pain is not there.  I have always been weaker in my chin ups versus pull ups so I guess this will be a good opportunity for me to start evening those numbers up.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Skull crusher tricep extensions – 60lbs x 12

Standing dumbbell bicep curls – 25lbs x 12

Skull crusher tricep extensions – 70lbs x 10

Standing dumbbell bicep curls – 40lbs x 8

Skull crusher tricep extensions – 90lbs x 5

Standing dumbbell bicep curls – 50lbs x 3

Seated dumbbell one arm overhead tricep extensions – 20lbs x 12

Chin ups x 8

Seated dumbbell one arm overhead tricep extensions – 25lbs x 10

Chin ups x 8

Seated dumbbell one arm overhead tricep extensions – 30lbs x 7

Chin ups x 8

Standing cable tricep push down – 110lbs x 10

Standing cable bicep curl – 100lbs x 10

Standing cable tricep push down – 120lbs x 8

Standing cable bicep curl – 110lbs x 10

 

 

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Tricky from trimming

Nov17
by Duf on November 17, 2015 at 6:36 pm
Posted In: Daily Workouts

My lower body didn’t feel great, presumably from the marathon tree trimming on Saturday.  When I was squatting under heavy load I had weakness in my right side that kept me from doing as well as I would have liked.

Today’s Workout

5 minutes cardio/stretching

Barbell squat – 135lbs x 10, 185lbs x 8, 225lbs x 1

Barbell deadlift – 225lbs x 10, 315lbs x 5, 335lbs x 1, 355lbs x 1

Seated leg extension – 115lbs x 10, 160lbs x 6

Seated leg curl – 115lbs x 10, 145lbs x 7

Standing calf raise – 220lbs x 10, 295lbs x 8

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Old fashioned workout

Nov16
by Duf on November 16, 2015 at 6:26 pm
Posted In: Daily Workouts

11218228_10154119372482841_2433423911699452130_nThis weekend I did zero running or biking but I still managed to burn a ton of calories doing old fashioned hard work.  I spent the majority of the day Saturday trimming roughly 25 trees on my property.  The task is a true total body workout utilizing the upper and lower body in pull and push movements.  By the time I was done I was wiped out. On Sunday I followed up with a long weed whacking session just for fun.

I had good push day at the gym getting 240lbs up for the second consecutive week and barely 225lbs x 3 on the way back down.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 240lbs x 1, 225lbs x 3, 205lbs x 6, 205lbs x 3, 185lbs x 8, 185lbs x 6, 135lbs x 10 (dead stops), 135lbs x 12

Cybex pec dec fly – 115lbs x 10. 190lbs x 6

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+1 getting + hard

Nov13
by Duf on November 13, 2015 at 6:22 pm
Posted In: Daily Workouts

push-ups[1]So for a few weeks I have been starting my Friday workouts with a max push ups set.  My goal has been to try to add +1 rep to that total each week.  Up to and including this week I have been successful in doing so (63 today) but it is getting very tough to keep ascending, even slowly.

The set usually has the first 43-44 push ups done without stopping.  After that they get broken down into smaller chunks of first 3 push ups, then two, then singles, with short stops in between.  The last 10 or so are extremely nasty since they are all single reps and the rest of my body starts to complain from holding the top plank position for so long.  I will keep adding +1 until my body says + done.

I spent a decent amount of time talking to an old gym buddy that joined back up, sue me.

Today’s Workout

5 minutes cardio/stretching

63 push ups

Ab roll outs (knees) – normal grip x 10

Hanging knee raises x 20

Ab roll outs (knees) – narrow grip x 10

P bar knee raises x 20

Ab roll outs (knees) – wide grip x 10

Elbow knee raises + 25lbs dumbbell x 8

Standing dowel torso rotations x 20

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Rebooting the pull up

Nov12
by Duf on November 12, 2015 at 6:23 pm
Posted In: Daily Workouts

pull-up-normal[1]I have left pull ups out of my workouts for 2-3 weeks because of the left forearm discomfort I have been feeling while doing them.  Today I reintroduced them via sets of 10 at a time.  The first set was the worst as far as discomfort goes.  I may have gone overboard though.  I have a feeling the six sets of pull ups combined with inverted bodyweight shoulder shrugs might have some residual effects on that forearm.

Oh today a major first occurred.  Somebody up front actually turned the music volume DOWN without me requesting it.  Bravo.

Today’s Workout

5 minutes cardio/stretching

10 pull ups

Seated dumbbell shoulder press – 40lbs x 12

10 pull ups

Seated dumbbell shoulder press – 55lbs x 10

10 pull ups

Seated dumbbell shoulder press – 70lbs x 4

10 pull ups

Standing alternating (side/front) straight arm dumbbell raises – 20lbs x 12

10 pull ups

Standing alternating (side/front) straight arm dumbbell raises – 25lbs x 10

10 pull ups

Standing alternating (side/front) straight arm dumbbell raises – 25lbs x 10

Cybex seated plate loaded row – 180lbs x 10

Inverted bodyweight shoulder shrugs x 10

Cybex seated plate loaded row – 270lbs x 6

Inverted bodyweight shoulder shrugs x 10

 

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