Even when you don’t want to

Oct25
by Duf on October 25, 2017 at 5:38 pm
Posted In: Daily Workouts, Injuries

This week I have not really felt like going to the gym due to just feeling out of it for various reasons. However I am 3/3 and still got myself in there and did lackluster workouts but workouts all the same.  I have found that above all else, consistency is the most important aspect of any health regimen.  If you are constantly rotating on and off fancy diet plans or the latest fad in exercise you are unlikely to have long term success.

My bi/tri session today went ok.  I actually did some bodyweight dips today which used to be a tricep mainstay.  Because of my left shoulder problems they have been too painful to do consistently for awhile.  My first set was a little wonky but I found if I tried to keep my upper body more vertical instead of pitched forward it kept the shoulder discomfort to a minimum.  I only did slow sets of 12 but it’s better than nothing.

Today’s Workout

5 minutes cardio/stretching

15 chin ups

Seated overhead dumbbell tricep extension – 50lbs x 10

Seated alternating dumbbell curls – 25lbs x 10

Seated overhead dumbbell tricep extension – 60lbs x 10

Seated alternating dumbbell curls – 40lbs x 8

Seated overhead dumbbell tricep extension – 70lbs x 8

Seated alternating dumbbell curls – 50lbs x 4

Bodyweight dips x 12

Standing cable curls – 100lbs x 8

Bodyweight dips x 12

Standing cable curls – 110lbs x 8

Bodyweight dips x 12

Cybex preacher curl – 120lbs x 5

Pull ups x 10

Comments Off on Even when you don’t want to

Pull up, push up, plank

Oct20
by Duf on October 20, 2017 at 5:16 pm
Posted In: Daily Workouts

As the title suggests, today’s workout consisted only of those three movements.  I first alternated between sets of pull ups and push ups, starting with a first set of 20/50 and ending with 5/10.  It was a lot more reps of each than I regularly do anymore so I am sure I’ll be feeling it over the weekend. I ended the workout alternating between front and side planks with my feet raised about 10 inches which makes the holds more difficult.

I found myself relocating mid-session to another spot on the gym floor to get away from the old man that constantly makes growling noises while doing sets.

Today’s Workout

5 minutes cardio/stretching

Pull up x 20

Push up x 50

Pull up x 13

Push up x 30

Pull up x 12

Push up x 20

Pull up x 10

Push up x 10

Pull up x 5

Elevated foot plank x 60 sec

Elevated foot side plank (both sides) x 60 sec

Elevated foot plank x 60 sec

Elevated foot side plank (both sides) x 60 sec

Elevated foot plank x 60 sec

Elevated foot side plank (both sides) x 60 sec

 

Comments Off on Pull up, push up, plank

Just a few degrees = large difference

Oct16
by Duf on October 16, 2017 at 5:17 pm
Posted In: Daily Workouts, Injuries, Old Age

So as is often the case at Planet Frustration, the three smith machines were tied up making my buddy and my plan for bench press invalid.  We decided to go with dumbbell chest press instead but neither of us were looking forward to it.  We both have varying degrees of shoulder pain doing chest press and normally dumbbells make it even worse.  For my warm up set it was once again the case as the lower half of the movement in particular made my left shoulder feel pretty awful.

For my next set for some reason I decided to rotate my hands somewhat so instead of the dumbbells being more or less perpendicular to my body they were close to a 45 degree angle.  It was like somebody turned the pain switch off.  I was able to do full range of motion and felt stronger doing so since there was no little stabbing pains draining my power.  I had my buddy try it as well on his next set and he too felt instant relief from the level of pain he was accustomed to.  It was a good discovery and will make those days where the smith machines are tied up with noobs less frustrating.

Today’s Workout

5 minutes cardio/stretching

Dumbbell chest press – 50lbs x 12, 60lbs x 10, 60lbs x 10, 70lbs x 10, 75lbs x 10, 60lbs x 12

Pec dec – 130lbs x 10, 150lbs x 10, 190lbs x 8, 210lbs x 5

Comments Off on Just a few degrees = large difference

Supposed to be sore after

Oct12
by Duf on October 12, 2017 at 5:20 pm
Posted In: Daily Workouts

Today was back and shoulder day.  Normally I will feel soreness in a body part I worked at the gym a day or two afterward.  Today my back and shoulders were already sore before I touched a weight, the end result of my doing dead lifts for the first time in weeks on Tuesday.  I sucked it up and got through a mediocre session, living to fight another day.

Today’s Workout

5 minutes cardio/stretching

15 neutral grip pull ups

Standing dumbbell shoulder press – 40lbs x 10

10 chin ups

Standing dumbbell shoulder press – 50lbs x 8

10 pull ups

Standing dumbbell shoulder press – 55lbs x 5

Dumbbell bent over row – 65lbs x 10

Leaning side dumbbell raise – 20lbs x 10

Dumbbell bent over row – 75lbs x 10

Leaning side dumbbell raise – 25lbs x 8

 

Comments Off on Supposed to be sore after

Back under it

Oct10
by Duf on October 10, 2017 at 5:24 pm
Posted In: Daily Workouts

For the first time in weeks I was able to get on the smith machine to do some squatting and deadlifts.  To be honest it didn’t go as badly as I expected with my numbers pretty much equaling what I recall they were last time I got to do the movements.  On DL I topped out at 355 pounds and probably had another 10 pounds in me.  I was a little hesitant to push it higher however because of a slight twinge that felt like what I have been getting every time I foolishly try to do dragon flags.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Smith squats – 105lbs x 10, 155lbs x 8, 195lbs x 3

Smith DL – 195lbs x 10, 285lbs x 5, 335lbs x 1, 355lbs x 1

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

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

Seated calf extension – 210lbs x 10, 310lbs x 10

Comments Off on Back under it