Cool runnings

Feb18
by Duf on February 18, 2015 at 6:27 pm
Posted In: Daily Workouts

running%20in%20the%20cold[1]Despite my right knee still feeling slightly swollen from Sunday’s run and yard work beating I decided to give a run/pedal training brick a go.  My knee felt ok during the nearly 2.25 miles I put in on the treadmill.

During the run I was thinking about my winter runs in PA years ago.  I clearly recall running in bitter cold with snow actively falling from the sky.  I remember my nose running like a river only to soon have the snot freeze to my face and how the cold air hurt has it got sucked into my lungs in large quantities.  I then remembered why I am glad I don’t live there anymore.  That feeling was duplicated this morning when I saw the current temperature in my old hometown was a frigid 4 degrees.

Today’s Workout

Run / Pedal Brick

20 minutes on treadmill – 2.23 miles

10 minutes recumbent bike – 2.47 miles

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Swap in when swollen

Feb17
by Duf on February 17, 2015 at 6:28 pm
Posted In: Daily Workouts, Endurance activities

Barbell_Bench_Press[1]On Sunday Cindy and I did close to a 5.5 mile run to start off the day.  I felt pretty good during the run and thought I escaped injury free.  That may have been the case if I didn’t back up the run with almost a full afternoon of a landscape project that involved shoveling, pulling, pushing and lugging mulch all over the yard.  The end result was swelling in my always problematic right knee.

Since today is Tuesday that normally would mean doing lower body weight training.  However since I missed the gym yesterday due to being off I figured it would be smarter to swap in a chest/back day, which I would normally do on a Monday.

My bench press session didn’t show any real improvement from last week although if I had one of my gym buddies around I may have tried a couple extra reps.  Overall the session felt effective and worthwhile with a full stack set of the pec deck thrown in for good measure.

Today’s Workout 

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 8, 205lbs x 2, 215lbs x 1, 185lbs x 7, 135lbs x 13

Pull ups x 10

Low cable row 115lbs x 12

Cybex pec deck – 130lbs x 12

Pull ups x 10

Low cable row 130lbs x 10

Cybex pec deck – 160lbs x 12

Pull ups x 10

Low cable row 145lbs x 10

Cybex pec deck (full stack)- 210lbs x 6

30 push ups

 

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Lost track, elbow irritation

Feb13
by Duf on February 13, 2015 at 6:29 pm
Posted In: Daily Workouts, Injuries

RevRehab_ElbowPain[1]Today was primarily a core day.  I did so many different movements I won’t be able to keep the order straight.  I also can’t keep my left elbow bent.  Sometime this week I developed tendinitis/tennis elbow type pain on the outside of the left elbow.  The pain worsens the more the joint is bent.  Of course I didn’t let it slow me down.  I am hoping my normal forearm stretching exercises I do before each workout will straighten out the problem.

Today’s Workout

5 minutes cardio/stretching

Century circuit (40 air squats, 30 push ups, 20 hanging knee raises, 10 pull ups)

20lb weighted hanging knee raises x 10

Ab roll outs x 5 (knees)

45lb one arm side oblique raises x 10 both sides

20 hanging knee raises

Dowel rod slow trunk rotations x 20

Static leg raise hold x 60 seconds

20 hanging knee raises

Exercise ball plank hold x 30 seconds

Foam roller push ups x 25

One arm side plank hold x 60 seconds (both sides)

10 pull ups

20 hanging knee raises

Frog sit hold x 60 seconds

Wall handstand x 60 seconds

Planche lean hold – 5 seconds

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Using the time

Feb12
by Duf on February 12, 2015 at 8:51 pm
Posted In: Daily Workouts

machinerearlaterals_002[1]It’s nice having the extra time to workout instead of drive during my lunch hour.  I have been putting it to good use with more reps. I full stacked the Cybex overhead press machine today.  It’s fun that the stacks aren’t massive since PF caters to the casual crowd.

Today’s Workout

5 minutes cardio/stretching

18 pull ups

20 dips

Seated dumbbell curls – 25lbs x 12

Rotary overhead shoulder press – 80lbs x 10

Rear delt machine – 50lbs x 10

Standing one arm overhead tricep extension – 25lbs x 10 (both arms)

Seated dumbbell curls – 40lbs x 10

Rotary overhead shoulder press – 100lbs x 10

Rear delt machine – 70lbs x 10

20 dips

Seated dumbbell curls – 50lbs x 5

Rotary overhead shoulder press – 140lbs x 5

Standing cable tricep push downs – 130lbs x 10

Standing 1 arm dumbbell should shrugs – 60lbs x 12 reps (both arms)

Rear delt machine – 100lbs x 8

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Run

Feb11
by Duf on February 11, 2015 at 8:35 pm
Posted In: Daily Workouts, Endurance activities

Treadmill[1]I did my first cardio work at Planet Fitness today.  I hoped to do a 20/10 brick but a late start turned the workout into a straight 25 minute run.  This is the first running I have done since a combo of right knee, left back of the knee, and a slight groin irritation sidelined me.  The run felt ok but I kept the speed down for most of the 25 minutes to a 9:30 pace.  The treadmills there are nice, high quality Cybex units.  The locker room and showers are of course nowhere near the level that the Wellness Center has but they were clean and functional which is all I really need anyway.

Today’s Workout

25 minute run – 2.7 miles covered

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