Shoulder heavy

Aug27
by Duf on August 27, 2015 at 5:42 pm
Posted In: Daily Workouts

shrugs-barbell[1]Today’s gym session covered a variety of upper body areas but definitely hit the shoulders the most with presses, raises, and shrugs all mixed in.  I also got a total of 50 bodyweight pull ups mixed in with varying grips.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Cybex overhead shoulder press – 80lbs x 10, 120lbs x 10, 140lbs x 7

Concentration curls – 30lbs x 10, 40lbs x 8, 50lbs x 4

Standing straight arm alternation side/front dumbbell raises – 15lbs x 15, 20lbs x 12, 25lbs x 8

Neutral grip pull ups x 10

Standing tricep cable machine push downs – 70lbs x 10, 85lbs x 8, 100lbs x 4

Chin ups x 10

One arm standing cable machine shoulder shrugs – 100lbs x 10, 150lbs x 8, 190lbs x 6

Pull ups x 10

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Good row, go stand in a corner

Aug26
by Duf on August 26, 2015 at 5:36 pm
Posted In: Daily Workouts

19121-1_l[1]I had some left over issues from Sunday’s reverse duathlon brick followed by yesterdays dull and painful lower body training.  I figured it made sense to not roll the dice and try to run again today.  Instead I jumped on the rower and had one of my best 20 minute pulls in quite awhile, just short of 4600 meters.

I also got to witness another clueless gym patron.  This guy decided to steal one of the bench press olympic bars to do t-bar rows which by itself is annoying since Planet Fitness refuses to provide any stand alone bars for this sort of work.  However what is really stupid is where he decided to do them, right in the middle of the gym floor where people have to walk to get from the free weight area to the machines.  A t-bar row when performed in this manner normally has the non weighted end in a corner to prevent it from moving backwards as you lift it up and down.  Nope this genius had nothing backing the bar and managed to cause anyone walking front to back or vice versa to make a detour around his masterpiece.

Today’s Workout

5 minutes cardio/stretching

Row-Ride Brick

20 minutes Concept 2 rower – 4591 meters covered

10 minutes stationary bike – 2.65 miles covered

 

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Second day soreness

Aug25
by Duf on August 25, 2015 at 5:18 pm
Posted In: Daily Workouts

e360f0f0a8985e0513548010cab63834[1]So on Sunday I did a bike-run-bike training brick with Cindy.  Today I seemed to be paying with the dreaded second day soreness that really starts hammering you the older you get.  I also had some first day soreness from benching yesterday.

The pain affected pretty much every part of my lower body workout.  On the leg press I didn’t go above 405 pounds as I felt a pull in my right glute and hamstring.  With the leg extension I didn’t feel great and with the seated leg curl I felt a weird twinge in the back of my right knee that cut my third set short even though I was doing weight 20 pounds less than normal.

The whole session felt pretty lousy.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Leg press sled – 225lbs x 10, 315lbs x 10, 405lbs x 8

Seated leg extension – 110lbs x 12, 130lbs x 10, 150lbs x 8

Seated leg curl – 100lbs x 10, 120lbs x 10, 120lbs x 7

Standing one leg bodyweight calf raise – 15 reps a x 3 sets (each leg)

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Pushing towards a plateau

Aug24
by Duf on August 24, 2015 at 6:09 pm
Posted In: Daily Workouts, Injuries

benchpress21[1]Today my bench press buddy and I hit the big plates.  My numbers were pretty good as I got 235 for one, only 5 pounds off my recent 1RM of 240 pounds.  I probably could have grunted and groaned a 240 rep out.  Despite the decent numbers I still have something rumbling inside my left shoulder.  If I try to concentrate on keeping my elbows closer to my body it seems to minimize the discomfort but I still can feel it somewhat.

 

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 235lbs x 1, 225lbs x 3, 205lbs x 6, 185lbs x 10, 185lbs x 7, 135lbs x 12, 135lbs x 10 (combo of dead stops and normal resp)

Pec deck – 115lbs x 10. 115lbs x 10, 100lbs x 10, 100lbs x 10

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Pulled out

Aug21
by Duf on August 21, 2015 at 5:23 pm
Posted In: Daily Workouts

rookie-mistakes-the-pullup-main[1]Today is my normal core focused workout.  There was a good amount of direct (ab wheel, hanging knee raises) and indirect (push ups) core exercise.  However I also included a lot of sets of pull ups in between.  My first set had 18 reps, by the time I got to my 6th set I barely squeezed out 7.  When you are supersetting in pull ups with minimal rest your numbers go way down but the overall effectiveness goes up.

 

Today’s Workout

5 minutes cardio/stretching

18 pull ups

50 push ups

30 hanging knee raises

10 pull ups

10 ab wheel roll outs

10 pull ups

20 slow dowel trunk rotations

10 ab wheel roll outs

9 pull ups

20 slow dowel trunk rotations

10 ab wheel roll outs

8 pull ups

30 hanging knee raises

7 pull ups

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