Weak or overworked?

Mar06
by Duf on March 6, 2015 at 6:33 pm
Posted In: Daily Workouts

10986150_1413125612317707_1331126875_n[1]Today during my mostly core focused day I threw in some pull up sets and felt very weak doing them.  I was surprised because overall this week I have been doing well at the gym.  I didn’t expect to be able to only barely squeak out 18 reps on my first set of pull ups.  Then when I did dragon flags I had nasty pain shooting down my triceps when I used my normal pronated anchor grip.  The other two sets I used a supinated grip but that didn’t feel all that better.

I attribute the underperformance in these areas to simply being sore from the work I put in the day before.  It’s a better frame of mind than just calling it weak.

Today’s Workout 

5 minutes cardio/stretching

18 pull ups

60 second wall hand stand

3 dragon flags

60 second wall hand stand

3 dragon flags

60 second wall hand stand

10 pull ups

2 dragon flags

Standing one arm side oblique raise with 45lbs x 10 both sides

8 pull ups

15 back extension raises

Cybex straight arm abdominal machine 110lbs x 10

Standing one arm side oblique raise with 45lbs x 10 both sides

Cybex straight arm abdominal machine 130lbs x 10

Extension plank hold x 30 seconds

Cybex straight arm abdominal machine 150lbs x 10

Extension plank hold x 30 seconds

 

 

Comments Off on Weak or overworked?

Half a skull

Mar05
by Duf on March 5, 2015 at 6:33 pm
Posted In: Daily Workouts

skull-crushers[1]It feels like since joining Planet Fitness I am getting a ton more production out of my workouts, spending time that used to be behind the wheel in traffic grinding out meaningful reps instead.  It’s a good thing.  I got a pretty solid mix of upper body movements in today.

 

 

 

Today’s Workout

5 minutes cardio/stretching

50 push ups

12 pull ups

Seated dumbbell shoulder press 40lbs x 10

Seated alternating dumbbell curls 30lbs x 12

Seated dumbbell shoulder press 50lbs x 10

Seated alternating dumbbell curls 40lbs x 8

Seated dumbbell shoulder press 60lbs x 6

Seated alternating dumbbell curls 50lbs x 6

Standing alternating straight arm dumbbell raises – 15lbs x 15

One arm cross face skull crushers – 20lbs x 12

Standing alternating straight arm dumbbell raises – 20lbs x 10

One arm cross face skull crushers – 25lbs x 9

Standing alternating straight arm dumbbell raises – 25lbs x 8

One arm cross face skull crushers – 30lbs x 6

10 pull ups

 

 

Comments Off on Half a skull

Hold the socks

Mar04
by Duf on March 4, 2015 at 6:37 pm
Posted In: Daily Workouts, Endurance activities

5558406791_human_feet_in_sneakers_answer_2_xlarge[1]Somehow I once again forgot to pack socks in my gym bag.  I did not want to risk angering the Blister Gods by running with no socks and my legs/knee still were not feeling all that great anyway.

I instead did a more foot friendly rowing/riding brick.  I had my best rowing session in quite awhile, pulling 4443 meters in 20 minutes.  It feels like I am in the portion of my monthly cycle where my power and endurance is at it’s 30 day peak.

Today’s Workout

Row – Ride Brick

20 minutes Concept 2 Rower – 4443 meters covered

10 minutes stationary bike – 2.61 miles covered

Comments Off on Hold the socks

This is easier?

Mar03
by Duf on March 3, 2015 at 6:44 pm
Posted In: Daily Workouts

65_1[1]My right knee is feeling pretty cranky after Sunday’s 5.5 mile run.  I still wanted to get some leg work in.  I decided to start off with something I haven’t done in eons, squats on the smith machine.  Generally speaking, any exercise you do on a smith machine is viewed as the ugly step child of the free weight equivalent.  Bench, squats, shoulder press all have the rap of being less effective when performed on the smith machine.  There is no disputing that having the bar on a fixed track where you do not have to control/balance the weight equals less recruitment of muscle.

All of this is the reason that I was surprised just how tough my squats felt today.  To get effective depth on a smith machine squat you need to position your feet in front of the bar, allowing you to get deep into the squat while maintaining a near vertical upper body position.  Well I was getting near ass to grass depth and it felt hard as hell.  I struggled to just get 10 slow, deep, and controlled reps with just 45’s on each side.  When I added another 25 pounds I strained to get out 3 reps for 3 sets.  I could hardly believe how difficult it felt.  Well difficult is good when it comes to exercise routines, meaning smith machine squats have just been added to the regular movement rotation.

Seated leg curls did not feel good at all, aggravating the pain I was already feeling in the back of the right knee.

Today’s Workout

5 minutes cardio/stretching

Smith machine squat – 135lbs (actually less) x 10, 185lbs x, 185lbs x 3, 185lbs x 3

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

Seated leg curl – 80lbs x 10, 80lbs x 10

Seated rotary calf extension – 170lbs x 10, 170lbs x 8, 170lbs x 8

15 pull ups

5 minutes A2G hold

 

Comments Off on This is easier?

4 big plates

Mar02
by Duf on March 2, 2015 at 7:13 pm
Posted In: Daily Workouts

maxresdefault[1]Today in my second week of bench pressing with my gym buddy we had immediate access to one of the benches so we were able to include a 1RM in the sets.  For me, pushing up 225 with no hands on the bar was a first for me in several months.  Derek was able to push the weight as well, easier than I could.  Both of us could have probably gotten 230 but we called clean 225 as a good one rep max starting point.

We dropped down to 185 for the meat of the workout.  I set another recent high water mark, getting 10 reps at 185 after the 1RM, the most 185 reps in one set I have done in a long time.  It was a good session, having someone there to push me lights the fire inside.

Today’s Workout

Barbell bench press – 135lbs x 10, 185lbs x 5, 205lbs x 1, 215lbs x 1, 225lbs x 1, 185lbs x 10, 185lbs x 8, 185lbs x 6, 135lbs x 15, 135lbs x 12

Dumbbell flat bench fly – 40lb x 10, 40lbs x 10, 40 lbs x 10

Dumbell flat bench pullovers – 55lbs x 10, 55lbs x 10, 55lbs x 12

Comments Off on 4 big plates