How can it feel so heavy

Mar18
by Duf on March 18, 2015 at 5:18 pm
Posted In: Daily Workouts

One-Legged-Calf-Raise-2[1]So today I got back to my Smith machine squatting and today I once again struggled with what you would think is normally light weight.  The two reps I did with a 45, 25, and 10 on each side required effort and straining that I used to feel once my dead lift hit 315.  It was so damn tough.  Getting your feet well out in front of you allows you to get so deep into the squat position. It’s a good thing in the big picture as it allows you to get the most benefit from the movement.  However working so hard to push so little weight plays mind games with you.  You definitely need to try to keep your ego in check when working a squat that is at true A2G depth.  The numbers will be small but the pay off should be big.

Today’s Workout

5 minutes cardio/stretching

Smith machine squats – 135 x 10, 185 x 4, 205 x 2, 135 x 10

Seated leg extension with 1 sec pause at top – 90lbs x 12, 110lbs x 10, 150lbs x 8

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

Standing 1 leg calf raises – 10 reps x 3 sets

60 second wall handstand hold x 2

3 minutes A2G hold

 

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NO bench for you

Mar16
by Duf on March 16, 2015 at 5:23 pm
Posted In: Daily Workouts

188_2[1]So my recent trend of Monday being a heavy bench press today was broken today for two reasons.  First, my benching buddy was not at the gym today, which would have made the session less productive.  Second both benches were occupied.  The gym in general was absolutely packed, something that does not compute at 12 noon on a Monday.  Of course at least 85% of the people in there were collecting social security benefits.

So I switched up and did dumbbell flat bench press as my primary chest movement for the day.  I did some incline bench as well but opted for the smith machine in an attempt to protect my shoulders a little bit.  Sometimes that little movement in normal incline or decline bench where you are taking the weight off the hooks and centered over you can be a routine shoulder tweaker, for me at least.

Today’s Workout

5 minutes cardio/stretching

Dumbbell flat bench chest press – 50lbs x 12, 60lbs x 10, 70lbs x 10, 75lbs x 10, 75lbs x 9, 75lbs x 8

10 pull ups

Smith machine incline chest press – 135lbs x 10, 185lbs x 6, 205lbs x 2

10 pull ups

Pec dec – 100 lbs x 10, 130lbs x 8, 160lbs x 3

10 pull ups

 

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Cored

Mar13
by Duf on March 13, 2015 at 5:44 pm
Posted In: Daily Workouts

2646[1]Today’s workout was mostly core sandwiched between a set of pull ups at the start and push ups at the end.  Nothing fancy but it felt effective.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

20 hanging knee raises

Back extensions x 15

30 second full extension plank hold

20 P-bar knee raises

Standing unilateral side raise 10 x 50lbs

20 hanging knee raises

Back extensions x 15

60 second frog stand

20 P-bar knee raises

Standing unilateral side raise 10 x 60lbs

20 hanging knee raises

Back extensions x 15

60 second frog stand

20 P-bar knee raises

Standing unilateral side raise 10 x 70lbs

Cybex Straight Arm Abdominal machine 110lbs x 10

40 push ups

 

 

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Light can feel heavy

Mar11
by Duf on March 11, 2015 at 5:29 pm
Posted In: Daily Workouts

Wide_Smith_Machine_Squat[1]Both Smith machines were occupied when I started my leg workout and the leg press sled in the back was broken.  I decided I would start with the Cybex leg press machine.  The full stack of weights is “only” 350 pounds, a weight I can press on a leg sled rather easily.  However the work effort required to push the same weight on the Cybex set up is considerably higher.

To achieve this difficulty you need to adjust your starting position accordingly so that your knees have a deep bend in them at the start.  I see many people do this machine where their starting knee angle is 45 degrees or less, which makes the movement a ton easier.  When I topped out with 6 reps at 310 pounds I was feeling a total lower body exertion that told me I was getting some solid work done.

I did eventually get some sets in on the Smith machine in the middle of my leg workout.  Doing it in a somewhat pre-fatigued state made the three sets of 10 reps with one 45 on each side feel quite challenging.  I am literally bottoming out my range of motion on the down portion of the movement.  It seems impossible that that extra 6-8 inches of depth translates into so much additional difficulty going back up but it does.  It might not look impressive to onlookers but I again I can feel that I am challenging my body to use muscles in positions they are not used to working from, meaning I am getting constructive reps in.

Today’s Workout

5 minutes cardio/stretching

Cybex leg press – 190lbs x 10, 230lbs x 10, 310lbs x 6

Seated leg curl – 80lbs x 10, 110lbsx 10, 130lbs x 10

Smith machine deep squats – 135lbs x 10 x 3

Seated leg extension – 90lbs x 12, 110lbs x 10, 150lbs x 8

Rotary calf extension – 170lbs x 10, 190lbs x 10, 210lbs x 10

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Push and more push

Mar09
by Duf on March 9, 2015 at 5:44 pm
Posted In: Daily Workouts

image024[1]Today’s session was almost entirely bench pressing with my gym buddy.  I was a bit disappointed, having my left arm lock up while trying to set a 2015 PR of 230 lbs after getting 225lbs without huge struggle.  On the meat reps at 185 lbs I did slightly better than the week before.

The bench we used today was not our normal one and has a couple warts.  First of all the hooks on it are not adjustable.  The welded position appears to be ideal for somebody much shorter than we are.  You literally are doing almost a half rep just getting the bar off the hooks and into the starting position.

Second, the bench surface is super slick.  When I am getting ready to press heavier weight I retract my scalpula and try to press myself into the bench.  I always had the sensation I was sliding a small amount when doing that on this bench.  I am hoping next week our preferred bench is free so I can take down 230 without any human contact.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 205lbs x 1, 225lbs x 1, 230lbs x 1 (spotted), 185lbs x 9, 185lbs x 8, 185lbs x 6, 135lbs x 15, 135lbs x 13

Pec deck – 105lbs x 10, 150lbs x 5, 150lbs x 5, 105lbs x 10

 

 

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