Total Lunk

Nov10
by Duf on November 10, 2015 at 6:35 pm
Posted In: Daily Workouts, Lifting Heavy Things

npwrl1henvykbbapzgev[1]So as I was on the cross trainer warming up I heard a horrible loud crash back in the free weight area.  It was loud enough that some staff came trotting out to see what happened.  My angle of view was blocked so I could not see the source.

After finishing my warm up I walked back there and saw a barbell with 335 pounds on it so I realized the sound was from somebody dropping the weight on the floor while dead lifting.  The noise was amplified because the barbell was inside the squat rack where it can also rattle the rack and weight trees at the same time.

I found it ironic when I saw who the culprit was, the son of the trainer that tried to give me bench press advice (dont bring the bar any closer than 6-8 inches from your chest)  I wondered if dad gave the kid the advice that it is safer to just drop the bar at the top of your deadlift rep so you don’t hurt yourself lowering it back down in a controlled manner.  When I say “kid” this guy is no youngster, probably mid to late 40’s like I am, he should know better.

Well this guy wasn’t done deadlifting yet.  When I saw he was going for another lift I relocated my stretching location to a safer distance away.  He again pulls 335 off the ground and again just releases it once he stands upright, sending it crashing to the ground, knocking one of the safety bars out of the squat rack and made even more noise than the first time around.  Of course I gave him a WTF look and this time all three gym staff members came back there.  They didn’t outright say “don’t do that”, the manager said he heard it all the way up in his office and insinuated it wasn’t cool.  I suppose they were hesitant to reprimand him more since his dad also works there.

When it came my time to deadlift I did single reps at 345 and 355 pounds, returning the bar to terra firma slowly and under control.  I tried to make sure I did it within the lunks field of vision.  I hope it pissed him off that a skinny tall guy pulled more weight than he did and somehow managed to not have to let the bar go. Dummy.

Today’s Workout

5 minutes cardio/stretching

Smith machine squats – 135lbs x 10, 185lbs x 8, 225lbs x 3

Barbell deadlifts – 225lbs x 10, 315lbs x 5,  345lbs x 1, 355lbs x 1

Seated leg extension – 115lbs x 10, 150lbs x 10

Seated leg curl – 115lbs x 10, 145lbs x 6

Standing calf raise – 220lbs x10, 295lbs x 8

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Good push

Nov09
by Duf on November 9, 2015 at 6:29 pm
Posted In: Daily Workouts

670px-Bench-Press-Step-9[1]I had a decent chest session today, once again getting 240lbs off my chest and getting 225lbs x 2, twice on the way down.

I found myself getting annoyed at the Retro staff insisting on playing the mostly shitty music at in your face levels that annoy the shit out of me.  I guess it’s time to complain, again.

 

 

Today’s Workout

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 240lbs x 1, 225lbs x 2, 225lbs x 2, 205lbs x 6, 185lbs x 9, 185lbs x 7, 135lbs x 12 (mix of dead stops and reg), 135lbs x 13

Pec dec – 115lbs x 12, 130lbs x 10, 170lbs x 8

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Hold up the wall

Nov06
by Duf on November 6, 2015 at 6:20 pm
Posted In: Daily Workouts

wall-plank[1]Today I incorporated wall planks into my core workout although my position was more horizontal with my hands further in front of my head than these pictures.  The 60 second holds got progressively harder and tremor filled as they went on.

I scratched out 62 push ups to start the workout.  Boy those last 10 or so reps are uncomfortable.

Today’s Workout

5 minutes cardio/stretching

62 push ups

20 hanging knees raises

Wall plank hold x 60 seconds

Standing 1 arm weighted oblique side crunch – 45lbs x 10

Wall plank hold x 60 seconds

Standing 1 arm weighted oblique side crunch – 65lbs x 10

Wall plank hold x 60 seconds

Standing 1 arm weighted oblique side crunch – 85lbs x 10

15 second static dragon flag hold

Standing straight arm trunk rotations x 20

15 second static dragon flag hold

Standing straight arm trunk rotations x 20

30 second static dragon flag hold

Standing straight arm trunk rotations x 20

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Sort of a farmer

Nov05
by Duf on November 5, 2015 at 6:21 pm
Posted In: Daily Workouts, Lifting Heavy Things

tumblr_mo078iZHQZ1qi9x2go1_400[1]Today for shoulder/back day I did some pseudo farmer walks, using a hex bar instead of conventional farmers walk handles.  It lacks the overall effectiveness of a true farmers walk but still requires you to engage many of the same muscles to control the weight as you move it.  My “walk” consisted of maybe 40 total feet with 2 turn arounds in the middle.  The Retro Fitness free weight area is definitely not an optimal place to do this sort of exercise.  Even with the hex bar, it felt pretty damn tough, especially when I topped out at 325 pounds hanging on it.

I also did seated  overhead barbell shoulder pressing.  I set or eclipsed any recent PR, getting 135 pounds overhead 5 times and then a slow and controlled single rep at 155 pounds.

Today’s Workout

5 minutes cardio/stretching

Seated overhead barbell shoulder press – 95lbs x 10, 115lbs x 8, 135lbs x 5, 155lbs x 1

“Farmers walk” with hex bar (40 feet walk) – 225lbs, 275lbs, 325lbs

Cable machine front lat pull down – 100lbs x 10

Low to high cable shoulder pull – 30lbs x 10 (each arm)

Cable machine front lat pull down – 120lbs x 10

Low to high cable shoulder pull – 30lbs x 10 (each arm)

Cable machine front lat pull down – 140lbs x 6

Low to high cable shoulder pull – 30lbs x 10 (each arm)

Cable machine rear lat pull down – 100lbs x 10

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Strength phase

Nov04
by Duf on November 4, 2015 at 6:42 pm
Posted In: Daily Workouts

1631_2[1]I am continuing to ride the crest of my monthly cyclical strength curve, getting 5 reps of seated overhead tricep extension with an 80 pound dumbbell, something I don’t recall pulling off before.

I just shaved my head last night, perhaps the prisoner-like visual I take on after buzzing my hair off helps fuel the inner aggression towards the weights I am moving.

Today’s Workout

5 minutes cardio/stretching

Seated dumbbell curls – 25lbs x 12

Seated overhead dumbbell tricep extension – 50lbs x 12

Seated dumbbell curls – 40lbs x 8

Seated overhead dumbbell tricep extension – 65lbs x 8

Seated dumbbell curls – 50lbs x 4

Seated overhead dumbbell tricep extension – 80lbs x 5

Standing close body barbell curl – 60lbs x 10

Standing one arm cable machine tricep press down – 40 lbs x 10

Standing close body barbell curl – 70lbs x 8

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

Standing close body barbell curl – 80lbs x 6

Standing one arm cable machine tricep press down – 60 lbs x 5

Front extension concentration curl on cable row – 40lbs x 8

Diamond push ups x 20

Front extension concentration curl on cable row – 40lbs x 8

Diamond push ups x 20

Front extension concentration curl on cable row – 50lbs x 6

Diamond push ups x 20

 

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