Interrupted by power outage

Jul15
by Duf on July 15, 2015 at 5:38 pm
Posted In: Daily Workouts, Endurance activities

am-fm-radio-headphones2[1]Today’s row/recumbent bike brick was broken up due to a power failure.  Somewhere around 7 minutes into my planned 20 minute rowing session the batteries in my portable radio died.  I stripped off the headphones and decided to row the last 13 minutes against a virtual 2:15 per 500 meter pace boat.  By the end of the session the pacer had dropped off the screen which was a nice virtual feather in my cap.

I got pretty dialed in in regards to exactly what I need to focus on when rowing to keep my pace up.  After the recoil I pushed out harder with my legs and then as soon as I felt resistance in my arms I pulled hard and consistently.  If I watched the slack and tension in the chain I was able to stay pretty steady with my speed which was around 2:10 on average.

Today’s Workout

Row/ride brick

20 minutes Concept 2 rower / 10 minutes recumbent bike

└ Tags:
Comments Off on Interrupted by power outage

Squat strain

Jul14
by Duf on July 14, 2015 at 5:27 pm
Posted In: Daily Workouts

WhatHappensWhen_620x4452[1]I was surprised I was able to get on a smith machine for the 2nd week in a row.  I took advantage of it by getting some smith squats in.  It was a bit of an odd session.  Part of my right quad felt like it was strained.  I tried to shake it out but it didn’t make any difference.  Despite the odd sensation I was able to go through the full leg workout at normal weight levels.  I may not feel the repercussions until tomorrow.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Smith machine squats – 135lbs x 10, 185lbs x 8, 225lbs x 2, 205lbs x 5

Seated leg extension – 110lbs x 12, 130lbs x 10, 190lbs x 5

Seated leg curl – 100lbs x 12, 120lbs x 10, 140lbs x 8

Rotary calf extension – 170lbs x 10, 250lbs x 8, 310lbs x 5

 

 

└ Tags:
Comments Off on Squat strain

Back to benching

Jul13
by Duf on July 13, 2015 at 5:47 pm
Posted In: Injuries, Uncategorized

bench-press-touch-n-go[1]Today was the first time I did a full benching session with my gym buddy in quite awhile.  Mismatched schedules and my left shoulder feeling cranky has been the reason.  Since I have been not pushing the top end of my pressing strength I did not go too nuts today.  I could feel some discomfort in the shoulder a few times but nothing bad enough to make me stop.  How I feel tomorrow will be the big test of how today’s session went.

 

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 225lbs x 2, 205lbs x 6, 205lbs x 6, 185lbs x 8, 185lbs x 8, 185lbs x 6, 135lbs (5 normal, rest stop reps) x 13, 135lbs (5 normal, rest stop reps) x 13

└ Tags: ,
Comments Off on Back to benching

On your toes

Jul10
by Duf on July 10, 2015 at 5:32 pm
Posted In: Daily Workouts

ab_wheel_full[1]One of the more impressive core exercises is doing a full ab wheel roll out on your toes as opposed to on your knees.  Even the knee variety is quite tough if you are getting your body down to floor level.  I have never been able to do a full ab wheel extension but it was always one of my wishlist items.

Today I tried to start working towards it by doing negatives.  Basically I was just trying to control the descent for as long as possible.  Once my chest got somewhere around 12 inches off the floor I wouldn’t be able to hold it and I’d crash to the mat.  If things progress as they should that crash should get less and less severe as time goes on until that magic moment where I can actually stop the descent altogether and one day even reverse it.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

30 hanging knee raises

10 ab wheel rollouts (knees)

5 full ab wheel rollout negatives (feet)

30 hanging knee raises

Roman chair back extensions x 15

Cybex straight arm ab crunch – 110lbs x 10

Roman chair back extensions x 15

Cybex straight arm ab crunch – 150lbs x 10

Roman chair back extensions x 15

30 hanging knee raises

20 standing rotary dowel twists

└ Tags:
Comments Off on On your toes

Back after a break

Jul09
by Duf on July 9, 2015 at 6:18 pm
Posted In: Daily Workouts

maxresdefault[1]So late last night I returned from a race timers conference in Philadelphia.  I had not done a gym workout since Thursday or Friday of last week.  While I was at the conference I tried to not pig out too badly on the delicious free food and I did get some exercise from pretty long walks both Monday and Tuesday night.  Oh, I also worked in about 250 push ups as well.

Anyway today I decided to just go into my normal upper body routine that I do any other Thursday.  I got a late start at the gym.  I was hoping arriving a little later would mean I would miss some of the 12-1 crowd that I find annoying.  All I managed to do was find a new 1-2 crowd that is equally annoying.  Man I wish there was an LA Fitness down this way, that was one sweet set up.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

60 second wall handstand

Seated dumbbell curls – 25lbs x 12

Crossface tricep dumbbell extension – 20lbs x 12

Seated dumbbell curls – 40lbs x 9

Crossface tricep dumbbell extension – 25lbs x 10

Seated dumbbell curls – 50lbs x 4

Crossface tricep dumbbell extension – 35lbs x 4

60 second wall handstand

Tricep cable pushdowns – 70lbs x 10

15 bodyweight dips

60 second static chin up hold

Tricep cable pushdowns – 75lbs x 8

Tricep cable pushdowns – 70lbs x 8

60 second wall hand stand

One arm cable shrugs (side, front, rear) – 200lbs x 8 x 3 sets

└ Tags: , ,
Comments Off on Back after a break