Leg it

Feb10
by Duf on February 10, 2015 at 6:40 pm
Posted In: Daily Workouts

5321[1]Today the gym was significantly less crowded than Monday.  Perhaps the old people flock to the gym on Monday’s to burn off those weekend early bird special dinners.

Today was also the first time doing a leg workout at Planet Fitness.  As I mentioned last week, one of the downsides of the gym is there is no squat rack.  Although I appreciate how good of a movement squats are it is not going to break my heart if I can’t do them.  The other leg equipment is high quality Cybex stuff so that will suit me fine.

I could feel discomfort in the back of my left knee/upper calf while doing the leg curls. Two weeks ago I tweaked it between the combo of cycling and slacklining the same day.  Riding this past weekend aggravated it some more.  I have had lots of knee problems as an adult but this is a pain location that is new to me.

Today’s Workout

5 minutes cardio/stretching

Cybex leg press sled – 225lbs x 10, 315lbs x 10, 405lbs x 8, 495lbs x 3

Leg extension with 30 sec rest- 90lbs x 10, 110lbs x 10, 130lbs x 10

Leg curl with 30 sec rest – 110lbs x 10, 110lbs x 10, 110lbs x10

Single leg calf raise x 10 both legs

10 pull ups

Single leg calf raise x 10 both legs

10 pull ups

Single leg calf raise x 10 both legs

10 pull ups

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Push then pull

Feb09
by Duf on February 9, 2015 at 8:13 pm
Posted In: Daily Workouts, Endurance activities

hqdefault[1]Man, Planet Fitness is VERY busy on a Monday at noon.  Of course a solid 80% of the people in there are retired and utilize mostly cardio machines and oddball weight machines I never touch.  I am hoping once we get out of season a lot of these snowbirds will flock to other areas of the country.

I did a push pull kind of thing today.  I had a Bulgarian named Martin spot me on what was supposed to be a single rep at 220lbs on the bench press.  Unfortunately he had his hands on the bar the entire time meaning it didn’t count at all, in my mind.

The highlight was “full stacking” the Cybex mid-row machine which required pulling 210lbs.

Cindy and I got a solid cardio workout in yesterday with our road bikes.  We put in 20 miles at an average pace of 18.6 mph, not bad.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 9, 205lbs x 2, 215lbs x 1, 220lbs x 2 (didn’t count), 185lbs x 7, 135lbs x 13

Pec deck – 115lbs x 6, 115lbs x 7, 115lbs x 8

Low cable row – 130 lbs x 10, 160lbs x 8, 205lbs x 3

Cybex mid-row – 150lbs x 10, 190 lbs x 6, 210 lbs x 3

Bent over bench dumbbell row – 70lbs x 10, 75lbs x 10

3 minutes A2G hold

 

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Lean into it

Feb06
by Duf on February 6, 2015 at 6:32 pm
Posted In: Daily Workouts

planche-lean_82177_w620[1]Today at the gym I saw a few interesting things.  Planet Fitness, with it’s slogan and reputation as being a “beginners” gym is of course filled with a LOT of people doing a lot of things wrong technique-wise but that is to be expected in that environment.  At least they are in the gym moving their bodies around I guess.

However when you are in a sea of mostly novices people that do out of the box or higher intensity exercise stand out more.  For instance today there was some guy that slapped a pair of gravity boots on one of the cable machine cross members and hung upside down for I bet damn close to 5 minutes.  I kept shooting glances in his direction to make sure he hadn’t passed out.

When I do my wall handstands or some of my stuff on the bar it feels like people are watching me with “what is he doing?’ written across their face.  Doing three sets of dragon flags today definitely drew some wtf glances.

Today I did planche leans for the first time in eons.  Having more time to actually work out instead of drive should help me get some more practice with the bodyweight movements that have been gathering dust.  I feel pretty much sore all over. I noticed my wrists/hands are definitely not in great shape for floor balancing moves like the planche leans and frog stand.

Today’s Workout

5 minutes cardio/stretching

40 push ups

20 hanging knee raises

60 second wall hand stand

20 hanging knee raises

60 second wall hand stand

Dragon flag x 4 reps

Dragon flag x 3 reps

Dragon flag x 3 reps

20 knee raises in locked out dip position

60 second wall handstand

Skin the cat reversals x 3

20 hanging knee raises

60 second wall handstand

Planche lean hold max duration (maybe 5 seconds)

30 second frog stand

Planche lean hold max duration (maybe 5 seconds)

30 second frog stand hold

Planche lean hold max duration (maybe 5 seconds)

45 second frog stand

 

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So much time

Feb05
by Duf on February 5, 2015 at 6:41 pm
Posted In: Daily Workouts

STT45_HERO02[1]Day 2 of my return to Planet Fitness was my first full test of my new fitness arrangements since I didn’t have to spend part of the time signing up.  I was amazed just how much time I had.  My internal clock went off a full 15 minutes earlier than when I had to actually leave, since it has been conditioned to Wellness workouts were I was spending that extra 15 minutes driving and parking.

I got a lot done as a result. Although I have to be flexible in my exercise choices since PF is definitely busier at lunch time than either of the two gyms I utilized the last 5 years.

I also have enjoyed being reunited with a lot of my old gym buddies, some of which I have known for more than a decade.  The whole experience so far has been like putting on a pair of comfortable old broken in sneakers.

Hell I even saw a guy deadlifting today who seemed to have no concerns of the lunk alarm or schoolteacher like gym staff scolding him. I think this will work out fine.

Today’s Workout

5 minutes cardio/stretching

Low cable row – 100lbs x 12, 160lbs x 8, 190lbs x 8

Seated overhead cable shoulder press – 100lbs x 12, 130lbs x 10, 160lbs x 10

Seated dumbbell curls – 25lbs x 12, 40lbs x 8, 50lbs x 4

Body weight dips – 20, 15, 15

Dumbbell standing shoulder shrugs –  70lbs x 10, 75lbs x 10

Wall handstand x 60 sec

Hanging knee raises x 20

 

 

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Back in the Planet

Feb04
by Duf on February 4, 2015 at 6:52 pm
Posted In: Daily Workouts

10511215_10153534850202841_8555972275588571531_nI officially rejoined Planet Fitness today without much fuss.  Immediately I got to reunite with a couple of my long time gym buddies who joined PF after Royal Fitness locked their doors.  I did some more surveying of the gym floor and really had very little to complain about.  The only huge glaring omission is no squat rack. There are at least 5 different spots I can do pull ups on which is very cool. The place appeared clean, well maintained and low stress.

The two rowers they have are Concept 2 models which is cool although both of them look like they have millions of meters rowed on them, literally.  I remember those rowers being there when the place used to be a World Gym something like 10 years ago.

It was very nice to have a 5 minute commute to and from the gym.  I kept looking at the clock thinking I was out of time but I realized I had an extra 10 minutes to keep going.  My workout today was just a mix of things.  My ripped open right hand made benching and pull ups painful but I trudged through them anyway.

Today’s Workout

Barbell bench press – 135lbs x 10, 185lbs x 7, 205lbs x 2, 185lbs x 8, 135lbs x10

Pull ups x 10 reps x 3 sets

10 minutes rowing – 2079 meters covered

25 push ups x 2 sets

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