Sore knee? Do legs

Apr21
by Duf on April 21, 2015 at 5:18 pm
Posted In: Daily Workouts

sore-knee[1]My twice operated on right knee has felt sore and mildly swollen more often than not the last 30 days, surely a result of the overload of home labor projects.  Today it was sore again, sore enough that I walked into the office with a noticeable limp.  Of course my knee didn’t realize it was Tuesday, meaning I needed to do legs at the gym.  I steered clear of the deep smith machine squats that pulverize my lower body, swapping it out for the leg press sled.  I also had no quad extensions this week since both of the gyms Cybex leg extension machines were OOO at the same time, an odd occurrence.

 

Today’s Workout

5 minutes cardio/stretching

Leg press sled – 225lbs x 10, 315lbs x 10, 405lbs x 8, 495lbs x 5, 545lbs x 2

15 pull ups

Cybex leg curl – 80lbs x 12, 100lbs x 10, 120lbs x 10

12 pull ups

Single leg standing calf extensions – 12 reps per leg x 3 sets

12 pull ups

25 dips

 

 

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A Golden Rule, 225 x 2

Apr20
by Duf on April 20, 2015 at 5:44 pm
Posted In: Daily Workouts, Lifting Heavy Things

unsolicited-advice-in-the-gym[1]So today during my bench press session with my gym buddy a young, thin guy who was on the bench before us repping no more than 135 pounds broke one of my cardinal gym rules, he offered me unsolicited advice.  It is one of several golden rules for me at the gym, like don’t curl in the squat rack, wear clothing that doesn’t allow for your testicles to hang out, clean up weights after you use them, and don’t text while you are sitting on a piece of equipment. These are just a few of them.

The advice this kid 20-25 years my junior gave me was that I should not keep the weight in the locked out position, something I will do when I am doing higher rep sets to “rest” before knocking out the last couple reps.  He said it was bad for my joints.  Locked out reps is one of those things where you will find equal opinions on both sides of the coin but basically if you are locking out reps and have no problems, feel free to do so.  If you are having joint pain, don’t. Duh.

So anyway, although I didn’t agree with the kid’s point, the bigger issue was his breaking of the cardinal rule, feeling he needed to impart unsolicited advice to me.  My response to him as you can imagine was not friendly.  I said to him with an expression that surely screamed STFU, “That’s how I recover…”  to which the kid said “ok just saying….” as he left the area, not to be seen the rest of our workout.  I am pretty sure he took the hint that I did not welcome his advice.

The actual benching session went better than expected.  After another bust ass session of work around the house all weekend I didn’t think much positive was going to be accomplished.  Instead I pressed 225lbs for two clean reps on the way up to 235, the first time that has happened in at least a year.  I also worked at least 4-5 sets to complete muscle failure which should pay dividends the next time out.  240 lbs is getting very close on my radar.

Today’s Workout

5 minutes cardio/stretching

Dumbbell chest press 50lbs x 12

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 2, 235lbs x 1, 205lbs x 7, 205lbs x 5, 185lbs x 10, 185lbs x 8, 185lbs x 6, 185lbs x 6, 135lbs x 15, 135lbs x 8 (dead stops)

 

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Day off day on

Apr17
by Duf on April 17, 2015 at 5:32 pm
Posted In: Daily Workouts

Untitled-0-00-16-20[1]I missed a gym session Thursday due to being home for a tile install but I did do some good old fashioned physical labor in the hot sun to make up for it.  Today I did a mix of movements that hit back, chest, biceps, core, and triceps.  My legs are still killing me from Wednesdays deep Smith machine squats.

 

 

Today’s Workout

5 minutes cardio/stretching

20 pull ups

40 push ups

15 dips

One arm concentration curls – 25lbs x 12

20 hanging knee raises

One arm cross face flat bench tricep extension – 20lbs x 12

One arm concentration curls – 40lbs x 8

20 hanging knee raises

One arm cross face flat bench tricep extension – 25lbs x 10

One arm concentration curls – 50lbs x 4

20 hanging knee raises

One arm cross face flat bench tricep extension – 30lbs x 7

10 pull ups

30 push ups

12 dips

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First 235 in 2015

Apr15
by Duf on April 15, 2015 at 5:35 pm
Posted In: Daily Workouts

hqdefault[1]Today was a good bench session, my best of 2015 if my memory serves me correctly.  Not only did I cleanly get 235 pounds off my chest for one rep, I hit some new rep highs on the way back down from my 1RM.  Working out with my gym buddy has definitely help push my pushing power upward.

Today’s Workout

Barbell bench press – 135lbs x 10, 185lbs x 10, 225 x 1, 235 x 1, 205 x 6, 205 x 5, 185 x 10, 185 x 8, 185 x 6, 135 x 15, 135 x 14, 135 x 9 (dead stops)

 

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Leg up

Apr14
by Duf on April 14, 2015 at 5:32 pm
Posted In: Daily Workouts

34[1]I did a quick hitting leg workout.  I again got some deep Smith machine squats in and again I struggled to press up what should be light weight.  There is something about the combination of extreme depth and angles involved that make the movement super tough for me.

Today’s Workout

5 minutes cardio/stretching

Cybex seated leg extension – 110lbs x 10, 130lbs x 10, 150lbs x 10

Cybex seated leg curl – 100lbs x 10, 120lbs x 10, 140lbs x 10

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

10 minutes cross trainer

 

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