Course correction, Old Fabio

Jul23
by Duf on July 23, 2015 at 5:32 pm
Posted In: Daily Workouts, Injuries

How-To-Do-Triceps-Pushdown[1]As expected I am paying for my running yesterday with extra pain and soreness today, mostly in the right knee with a little side order in the hip.  On the positive side, even though it is painful, it isn’t to the same severe degree as last time I ran which had me hobbling like an 80 year old for a couple days.

Today at the gym I saw Old Fabio, a guy I knew from my days at Retro/Royal Fitness.  To me he looks like Fabio 20 years from now if he drank a 6 pack of Miller Lite each night.  He has the hair and the face for sure.  I am not quite sure how much he will enjoy the Planet Fitness experience.

I had to quickly change my intended plan of standing hammer curls when rep three or four sent a nice jolt of pain through my left shoulder.  I worked around it the rest of the workout, sticking with exercises that did not hit the shoulder from that angle.  Oddly shrugs and overhead shoulder pressing does not aggravate it at all.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

30 second wall handstand

5 belly to wall handstand push ups

Standing dumbbell hammer curls 25lbs x 12

5 belly to wall handstand push ups

Standing dumbbell hammer curls 40lbs x 4 (shoulder pain)

Standing dumbbell shoulder shrugs 65lbs x 12

Cybex seated preacher curl – 60lbs x 10, 80lbs x 10

Standing dumbbell shoulder shrugs 75lbs x 10

Standing cable machine tricep push downs – 100lbs x 10, 130lbs x 10, 150lbs x 5

Seated cable overhead shoulder press – 100lbs x 10, 130lbs x 10, 160lbs x 10

Slow full ROM dips x 12

Standing cable machine tricep push downs (different machine) – 100lbs x 6

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What’s the difference

Jul22
by Duf on July 22, 2015 at 6:01 pm
Posted In: Daily Workouts, Endurance activities, Injuries

itband.anat[1]So as I have reported here for awhile, I have IT band problems which have been going on for several months.  The symptoms of it are pain that varies in location and intensity down the outside of my right leg, starting at the hip and ending at the knee.    My response to the injury has been shutting down pretty much any impact endurance training along with increasingly regular IT band stretching.  Well despite hardly running at all the last 3-4 months I have not had a significant change in symptoms.  Almost every day I will be limping mildly for at least some portion of it.

Well today for my brick at the gym I basically said  “F it, what is the difference?”  If it is going to hurt me when I am not even running, I may as well run and see if what happens.  I was very conservative on the treadmill, doing nothing but straight 10 minute mile pace, abandoning the speed up I normally do during the last two minutes of running.  I just wanted to run slow and steady for 20 minutes to see what the end result would be tonight and the days following.  The last time I ran with IT pain going in I was hobbling severely the next couple days.

Prior and post run I did full lower body stretching to hopefully head off complications.  The run itself was ok although my body felt far from comfortable running for 20 minutes, even at the beginner pace.  I followed up with a decently intense 10 minutes on the recumbent bike.

By this time tomorrow I should have a pretty good idea if today’s experiment was a first step forward or just another foolish plan to ignore the signs of old age.

Today’s Workout

Run/ride brick

20 minutes treadmill – 2.05 miles covered

10 minutes recumbent bike

 

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Double Day

Jul21
by Duf on July 21, 2015 at 5:29 pm
Posted In: Daily Workouts, Lifting Heavy Things

Iphone4sPics043[1]I didn’t get a chance to document yesterday’s bench heavy session which included 3 reps at 225lbs on the way down.  I’ll do a rare 2-1 recap which includes today’s lower body workout.  I am quite surprised that I haven’t had more pain from Sunday’s backyard deadlifting session.

Yesterday’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lb x 10, 185lb x 5, 225lb x 1, 235lb x 1, 225lb x 3, 205lb x 6, 205lb x 5, 185lb x 8, 185lb x6, 185lb x 5, 135lbs (5 reg, rest dead stop) x 13, 135lbs x 10

Pec dec – 110lbs x 10, 130lbs x 10, 150lbs x 8

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Smith machine squat – 135lbs x 10, 185lbs x 8, 225lbs x 3, 135lbs x 12

Seated leg curl – 100lbs x 10, 120lbs x 10, 140lbs x 8

Seated leg extension – 110lbs x 10, 130lbs x 10, 190lbs x 6

Standing one leg calf raise + 45lbs x 10 x 3 sets

10 pull ups

 

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Cored out

Jul17
by Duf on July 17, 2015 at 5:10 pm
Posted In: Daily Workouts

dragon%20flag[1]Today was a good way to wind up the week.  Any workout that includes a set of 20 pull ups, 50 push ups and sets of dragon flags has to be half decent.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

50 push ups

Dragon flags x 5

Standing stiff arm trunk rotations x 20

Dragon flags x 5

Standing stiff arm trunk rotations x 20

Dragon flags x 5

Standing stiff arm trunk rotations x 20

30 hanging knee raises

Prone static lower body hold 30 seconds x 3 sets

30 hanging knee raises

Romain chair back extensions x 15

Cybex stiff arm ab machine 110lbs x 10

Roman chair back extensions x 15

Cybex stiff arm ab machine 130lbs x 10

30 hanging knee raises

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Overload

Jul16
by Duf on July 16, 2015 at 5:26 pm
Posted In: Daily Workouts

SAM_1357-1-300x225[1]I have been trying to do more overloading during many of my lifts.  Typically my first two sets will be utilizing full, controlled ROM for anywhere from 8-12 reps.  Then on the last set I will throw on a ton more weight that I can only rep 1-5 times.  These reps may be ugly and/or short but that isn’t the point.  The idea is to overload your body and make it handle drastically more weight than it is accustomed to.  This acts as a shock that can help keep your strength moving upward past normal plateaus.

Of course there is a fine line to walk between overloading and injury.  Each person has to gauge where that line is for them based on age, past injuries and listening to the feedback your body gives you.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Seated dumbbell shoulder press 40lbs x 10

Seated dumbbell bicep curl 25lbs x 12

Seated dumbbell shoulder press 60lbs x 8

Seated dumbbell bicep curl 40lbs x 8

Seated dumbbell shoulder press 70lbs x 5

Seated dumbbell bicep curl 50lbs x 6

Bodyweight dips x 15

Cable machine tricep push downs with rope attachment 45lbs x 10

Cable machine tricep push aways with rope attachment 45lbs x 10

Cable machine tricep push downs with rope attachment 45lbs x 10

Cable machine tricep push aways with rope attachment 45lbs x 10

Rear shoulder shrugs – 225lbs x 10, 315lbs x 8, 365lbs x 5

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