Solid base

Oct27
by Duf on October 27, 2015 at 5:59 pm
Posted In: Daily Workouts, Lifting Heavy Things

milo-squat1-300x225[1]I did my first barbell squatting in a couple weeks.  Even though the numbers were only slightly better than my last outing my base underneath felt more solid than it has been.  I didn’t have the right side weakness that has been a thorn in my side. All my reps were solid with thighs parallel to the floor ROM.

I also tried a set of pull ups for the first time a little while.  Unfortunately I still could feel the issue in my left forearm is still hanging around.  I’ll keep on stretching.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Barbell squat – 135lbs x 10, 185lbs x 6, 205lbs x 3, 225lbs x 1

Barbell deadlift – 225lbs x 10, 315lbs x 4, 335lbs x 1

Seated leg extension with 1 sec pause at top – 100lbs x 10, 130lbs x 10

Seated leg curl – 120lbs x 10, 140lbs x 6

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

 

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Push with no net

Oct26
by Duf on October 26, 2015 at 5:26 pm
Posted In: Daily Workouts, Endurance activities

41745810100961401944698[1]This weekend I continued my slow climb towards average running endurance, completing two laps of a two mile loop with Cindy.  It did not feel good, mentally I am further behind than I am physically.  I just have not been able to find that place where your body is on cruise control as the miles pass by at a manageable discomfort level.  I never feel comfortable anymore.

Today I missed my bench press partner but I pushed my numbers a little higher, despite the absence of a just in case spotter.  My single rep at 235lbs and two reps at 225lbs on the way down were just barely within the boundaries of my current strength levels.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 235lbs x 1, 225lbs x 2, 205lbs x 5, 185lbs x 9, 135lbs x 15

Cybex plated loaded incline press – 225lbs x 8, 275lbs x 3

Dumbbell fly – 40lb x 10, 50lbs x 8

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60 for Nicki

Oct23
by Duf on October 23, 2015 at 5:26 pm
Posted In: Daily Workouts

561316_10152190192397841_106124517_nI have had a difficult last few days as the older of my two dogs, Nicki, was at the vet and eventually passed away early yesterday morning.  Her death is an emotional thing for me since I have never had any children, my pets take that role in my life.  You can read more details about it in my main blog if you choose to.

Anyway, I started out my workout with push ups and decided to keep pushing to a recent personal best for one set of 60 chest to floor reps.  Even though the last few reps were a struggle all I had to do was convert some of that emotional pain into anger which translates into effort.  Man, I am going to miss her….

 

 

Today’s Workout

5 minutes cardio/stretching

60 push ups

20 hanging knee raises

Dragon flags x 5

Standing weighted oblique crunch – 45lbs x 10

Dragon flags x 5

Standing weighted oblique crunch – 65lbs x 10

Dragon flags x 5

Standing weighted oblique crunch – 85lbs x 8

Dragon flags x 5

One arm side plank – 60 seconds (both arms)

P -bar straight leg raises x 8

Superman plank hold – 30 seconds

P -bar straight leg raises x 8

Dowel torso rotations x 20

P -bar straight leg raises x 8

 

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Push solo

Oct21
by Duf on October 21, 2015 at 5:29 pm
Posted In: Daily Workouts, Injuries

I haven’t been able to coordinate with my bench press buddy so I went at it solo today.  Before I got started I had to walk up to the counter staff to ask them to crank down the music that was blaring at a distracting level.  I have explained to them multiple times that they can’t adjust the volume for the gym based on what they hear at the front desk since there are no speakers in that area.  What may sound ok from there is way too loud in the main gym area that has four large speakers mounted directly overhead.

I was conservative with my benching.  My left shoulder is still not as it should be although I was able to get through the sets without any sharp pain.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 225lbs x 1, 205lbs x 5, 185lbs x 8, 135lbs x 15

Cybex pec dec fly- 100lbs x 10, 130lbs x 10, 160lbs  x 10

25 push ups

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Moving further slowly, legs for chest

Oct19
by Duf on October 19, 2015 at 5:33 pm
Posted In: Daily Workouts, Endurance activities, Injuries

Yesterday Cindy and I hit the track for a run.  We covered 12 laps which worked out to be almost exactly 5k in distance because we ran in the middle lanes.  It was the furthest distance I have run since my IT problems kicked up earlier in the year.  I can’t get away from the mild ITB related pain in my right hip and knee that I feel for the first 2-3 laps around the track.  I never get a point in the run I feel good, I am constantly just counting laps, looking forward to the end. It feels impossible at this point that I used to push this body over 13.1 miles of running a few years ago.

Our pace was something in the mid 9’s which wasn’t bad considering how windy it was, smacking us in the face for half of every lap.  The best thing I can say about the recent runs are I have not had serious repercussions afterward.  My legs feel fine today, good enough to allow me to do lower body resistance training today.

I wound up doing legs instead of my normal Monday chest work because my benching buddy was unavailable.  We agreed to push iron tomorrow instead.

Today’s Workout

5 minutes cardio/stretching

Cybex squat press – 225lbs x 10, 315lbs x 10, 405lbs x 10, 495lbs x 8, 585lbs x 3

Seated leg extension – 115lbs x 10, 130lbs x 8, 160lbs x 5

Prone leg curl – 90lbs x 10, 110lbs x 8, 130lbs x 5

Standing calf raise – 205lbs x 10, 250lbs x 8, 295lbs x 6

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