BENCH:
(Press / Forward / Back) x10
Bar 4/1 x10
75lb x3
85lb x3
95lb x3
[100lb x5] 5x
W/S.S. Pad:
110lb x3
115lb x3
125lb x3
At this point it was getting difficult to unrack, so I stopped
••••••••••
[Dips x5 / Face Pulls x15 / F.G. Pull Ups x5] 3x
I did the face Pulls with an orange band, but I found one that didn't seem as stretched out as the other.
I had wanted to do 5 sets but I was running late and didn't have time. I also had wanted to do some inclined DB rows, but they got nixed as well.
••••••••••
SQUATS:
Bar wide / mid / narrow x10
Zercher Squats:
[135lb x3] 5x
••••••••••
Steps Ups (2' high)
40lb x12 ea leg
50lb x10 ea leg
60lb x4 ea leg
My legs were doing OK, but I found my left hand cramping and my grip giving out.
••••••••••
[Bulgarian Bag (80lb I think) wide stance squats x10] 5x
In between the sets, I stood with the bag still over my shoulders. Took about a 20 second rest between sets.
••••••••••
I try to get to the gym an hour before class starts but that didn't happen last night. I din't get to everything I wanted. I wanted to do more Zerchers and also some half squats, but I guess they'll have to wait until maybe next week.
I'm not sure if I'm old and the weather was messing with me, but my knees were absolutely screaming last night. I tried to do walking lunges but the feeling of blowing my knee caps through my skin was a bit of a deterrent. so I went with just some wide stance squats.
I'm not terribly pleased with what I managed to pull off last night, I truly wanted to accomplish more, but it was still a fair amount of work. There just aren't enough hours in the day for me to do all I want, maybe it's time I accept that fact. Maybe not....
Thursday, January 26, 2017
Wednesday, January 25, 2017
Bringing Fun Back
It's not been fun. Nope, no fun. It's become a chore, and boring and something I dread. I can't have that. So I'm bringing the fun back.
There was a time, not too long ago, when I looked forward to training and did everything in my power to fit it in wherever I could. I made it a point to involve Emily and make it something we did together (as much as I could). I did all sorts of lifts, not just "The Big Three" and I used every heavy object imaginable. I lifted and carried boulders that I dug up out of my mom's yard. I cut up a maple tree and got a beautiful 125lb - 130lb (depending on how wet it was) log that I would flip around the yard. I made my sandbag and lifted / carried / ran with that damn thing. I had my kettle bells, my weights cement blocks and a medicine ball that I made. Hell, I even weighted down an old car tire and carried that fucking thing up and down the driveway. I had cheapo dumbbells from the scrap yard that I used as well. I had rubber mats that I got out of the trash at work, a wobbly chair from the garage and a pair of adjustable saw horses that served as my "squat rack". While I did plan out what I was going to do for any given day, and I did always add weight/reps to whatever I was doing, I followed no set program. I just lifted shit and the next time, I lifted more shit. And you know what? I got strong. I got hella strong. And I had FUN! I was loving the fact that I could see something heavy and lift it onto my shoulders no matter the shape or size. I loved the fact that I could put a safety squat bar on my shoulders and do walking lunges after dragging a damned tire across the parking lot.
I think the programs were too dogmatic and straight line for me. I know that sounds stupid because that's the whole point of a program, but I can't sustain that. Something about that little part of me that rebels at being told what to do - it HATED not being able to vary what I was doing. Variety, for me is key. I believe my wonky back plays into that as well. I need to be able to move in different ways while still increasing loads. I need to work all angle of my body because, apparently, my body wants to play by its own stupid, bipolar rules. With all that being said, I think programs are great for novices and for certain types of people. When you're just beginning to lift, that regimented structure is important to setting up good, lasting habits. But for me, regimented doesn't work for me. At least not that strict of a regiment.
So I'm switching things up - again; going back to old ways with new knowledge of form and technique; a deeper understanding of muscles worked and why they worked the way they did. I'm adding fun back in. If by adding fun back in, that means that instead of doing a straight 5x5 on bench I mix it up a bit with some pyramids and ladders, then so be it. I'm not counting that as a failure. If by adding fun back in it means that I don't bench, dead, squat, press in that order, every week, then who the fuck cares? My goal has always been to get STRONG. if, at the end of the day I benched more today than I did last week, then I have succeeded. If I can look in the mirror and see muscle definition that wasn't there a couple of weeks ago, then I win. If I can FINALLY lift a 300lb stone then I reckon it doesn't matter one bit if I got there with a regimented program or a varied fun program. The fact that I got there is all that matters to me. By the way, I'm nowhere near lifting a 300 lb stone yet, but I'm just throwing it out to the universe to get some good vibes rolling. (wink wink)
The weather right now is shitty. It's new England and it's January. So not too much will happen outside. But on good days I can throw Em up on my shoulders and walk her around the neighborhood or jog with her up and down the power lines. I still have a monstrous earth mover tire that we need to figure out how to claim. The thing is half buried and filled with sand, but It's mine! And I need to bring my boulders and log to our new house (yes I really just said that). But in the gym, I'm adding more variety back in. Different variations of standard movements and such. This life is mine. It's my experiment. I want to enjoy my experiment not merely get it done.
There was a time, not too long ago, when I looked forward to training and did everything in my power to fit it in wherever I could. I made it a point to involve Emily and make it something we did together (as much as I could). I did all sorts of lifts, not just "The Big Three" and I used every heavy object imaginable. I lifted and carried boulders that I dug up out of my mom's yard. I cut up a maple tree and got a beautiful 125lb - 130lb (depending on how wet it was) log that I would flip around the yard. I made my sandbag and lifted / carried / ran with that damn thing. I had my kettle bells, my weights cement blocks and a medicine ball that I made. Hell, I even weighted down an old car tire and carried that fucking thing up and down the driveway. I had cheapo dumbbells from the scrap yard that I used as well. I had rubber mats that I got out of the trash at work, a wobbly chair from the garage and a pair of adjustable saw horses that served as my "squat rack". While I did plan out what I was going to do for any given day, and I did always add weight/reps to whatever I was doing, I followed no set program. I just lifted shit and the next time, I lifted more shit. And you know what? I got strong. I got hella strong. And I had FUN! I was loving the fact that I could see something heavy and lift it onto my shoulders no matter the shape or size. I loved the fact that I could put a safety squat bar on my shoulders and do walking lunges after dragging a damned tire across the parking lot.
I think the programs were too dogmatic and straight line for me. I know that sounds stupid because that's the whole point of a program, but I can't sustain that. Something about that little part of me that rebels at being told what to do - it HATED not being able to vary what I was doing. Variety, for me is key. I believe my wonky back plays into that as well. I need to be able to move in different ways while still increasing loads. I need to work all angle of my body because, apparently, my body wants to play by its own stupid, bipolar rules. With all that being said, I think programs are great for novices and for certain types of people. When you're just beginning to lift, that regimented structure is important to setting up good, lasting habits. But for me, regimented doesn't work for me. At least not that strict of a regiment.
So I'm switching things up - again; going back to old ways with new knowledge of form and technique; a deeper understanding of muscles worked and why they worked the way they did. I'm adding fun back in. If by adding fun back in, that means that instead of doing a straight 5x5 on bench I mix it up a bit with some pyramids and ladders, then so be it. I'm not counting that as a failure. If by adding fun back in it means that I don't bench, dead, squat, press in that order, every week, then who the fuck cares? My goal has always been to get STRONG. if, at the end of the day I benched more today than I did last week, then I have succeeded. If I can look in the mirror and see muscle definition that wasn't there a couple of weeks ago, then I win. If I can FINALLY lift a 300lb stone then I reckon it doesn't matter one bit if I got there with a regimented program or a varied fun program. The fact that I got there is all that matters to me. By the way, I'm nowhere near lifting a 300 lb stone yet, but I'm just throwing it out to the universe to get some good vibes rolling. (wink wink)
The weather right now is shitty. It's new England and it's January. So not too much will happen outside. But on good days I can throw Em up on my shoulders and walk her around the neighborhood or jog with her up and down the power lines. I still have a monstrous earth mover tire that we need to figure out how to claim. The thing is half buried and filled with sand, but It's mine! And I need to bring my boulders and log to our new house (yes I really just said that). But in the gym, I'm adding more variety back in. Different variations of standard movements and such. This life is mine. It's my experiment. I want to enjoy my experiment not merely get it done.
Thursday, January 19, 2017
SKWAAAAATS (of the box variety)
BOX SQUATS:
Bar x10
65lb x3
75lb x3
[95lb x3] 5x
115lb x3
135lb x3
•••••••••
SPLIT SQUATS:
20lb x10 ea. leg
30lb x8 ea.
40lb x6 ea.
50lb x3 ea.
•••••••••
SINGLE LEG DB RDL:
25lb x10 ea.
30lb x8 ea.
40lb x6 ea.
50lb x3 ea.
•••••••••
O.H. PUSH PRESS
65lb x3
85lb x3
[95lb x3] 2x
•••••••••
DB BENT ROWS:
[50lb w/fat grip x5 ea / Orange band pull apart x15] 4x
(Had to choke up on orange band to increase resistance because I couldn't find the grey band)
•••••••••
T & Y
15lb x10
15lb x8
15lb x6
15lb x3
•••••••••
CORE WORK:
Sit ups x10
Butterfly Kicks x10
Sit ups x10
Russian Twists x10
Sit ups x10
Leg Lifts x10
Sit ups x10
Bicycle x10
Sit ups x10 Crunches x10
•••••••••
***All of the upper body and core work was done during class. I should have gotten a few more sets on the presses, but I wanted to keep things moving.***
I kept it light on the box squats because I just wanted to focus on form and maintenance. I was actually happy to get 3 at 135lb (even though I think my max on box squats is 100lbs over that). I didn't have any pain and I didn't even need to wear my belt. I'm encouraged by that.
I am disappointed that I'm only at 95lbs on presses. I loaded the bar with 105lb, but I had a funny feeling in my gut when I unracked it. Something told me "don't". So I didn't. Next time will be 100lb, I'm sure of it.
I'm sore in my hips and butt and back, but it's a good sore and it makes me happy.
Bar x10
65lb x3
75lb x3
[95lb x3] 5x
115lb x3
135lb x3
•••••••••
SPLIT SQUATS:
20lb x10 ea. leg
30lb x8 ea.
40lb x6 ea.
50lb x3 ea.
•••••••••
SINGLE LEG DB RDL:
25lb x10 ea.
30lb x8 ea.
40lb x6 ea.
50lb x3 ea.
•••••••••
O.H. PUSH PRESS
65lb x3
85lb x3
[95lb x3] 2x
•••••••••
DB BENT ROWS:
[50lb w/fat grip x5 ea / Orange band pull apart x15] 4x
(Had to choke up on orange band to increase resistance because I couldn't find the grey band)
•••••••••
T & Y
15lb x10
15lb x8
15lb x6
15lb x3
•••••••••
CORE WORK:
Sit ups x10
Butterfly Kicks x10
Sit ups x10
Russian Twists x10
Sit ups x10
Leg Lifts x10
Sit ups x10
Bicycle x10
Sit ups x10 Crunches x10
•••••••••
***All of the upper body and core work was done during class. I should have gotten a few more sets on the presses, but I wanted to keep things moving.***
I kept it light on the box squats because I just wanted to focus on form and maintenance. I was actually happy to get 3 at 135lb (even though I think my max on box squats is 100lbs over that). I didn't have any pain and I didn't even need to wear my belt. I'm encouraged by that.
I am disappointed that I'm only at 95lbs on presses. I loaded the bar with 105lb, but I had a funny feeling in my gut when I unracked it. Something told me "don't". So I didn't. Next time will be 100lb, I'm sure of it.
I'm sore in my hips and butt and back, but it's a good sore and it makes me happy.
Monday, January 16, 2017
Humbled By A Band
DEADS:
135lb x3
155lb x3
175lb x3
[195lb x3] 3x
●●●●●●●●●●
HAMSTRING CURLS / LEG EXTENSIONS
30lb x15 / x15
40lb x10 / x10
50lb x8 / x8
60lb x6 / x6
70lb x1.5 / x3
CURLS / EXTENSIONS
70lb x3 / x3
60lb x6 / x6
50lb x8 / x8
40lb x10 / x10
30lb x15 / x15
●●●●●●●●●●
40lb BAND HIP ADDUCTOR / ADDUCTOR
[x15 ea movement on right / x15 ea movement on lft] 2x
●●●●●●●●●●
That little 40lb band makes me feel like the biggest weenie ever. But those muscles need to be strengthened so I have to do it.
Don't have much else to say tonight.
135lb x3
155lb x3
175lb x3
[195lb x3] 3x
●●●●●●●●●●
HAMSTRING CURLS / LEG EXTENSIONS
30lb x15 / x15
40lb x10 / x10
50lb x8 / x8
60lb x6 / x6
70lb x1.5 / x3
CURLS / EXTENSIONS
70lb x3 / x3
60lb x6 / x6
50lb x8 / x8
40lb x10 / x10
30lb x15 / x15
●●●●●●●●●●
40lb BAND HIP ADDUCTOR / ADDUCTOR
[x15 ea movement on right / x15 ea movement on lft] 2x
●●●●●●●●●●
That little 40lb band makes me feel like the biggest weenie ever. But those muscles need to be strengthened so I have to do it.
Don't have much else to say tonight.
Thursday, January 12, 2017
It's Been A While
Stretches to warm up
Reverse Hypers
Back Raises
•••••••••
DEADS:
135lb x3
145lb x3
155lb x3
[185lb x3] 3x
195lb x1
205lb x1
•••••••••
GOOD MORNINGS (FROM RAILS)
Bar x10
65lb x8
75lb x6
85lb x3
•••••••••
(Class started at this point)
DB SHRUGS:
50lbs x30
•••••••••
LUNGES / FACE PULLS
20lb x10 / Orange Band x10
25lb x8 / Orange Band x10
30lb x6 / Orange Band x10
35lb x3 / Grey Band x10
I couldn't find the grey band to do all of the face pulls with, then Justin found it and I did the last set with that one.
•••••••••
[Reverse Hyper x10 / 45° Back raises with cross body 5lb lift x10 ea. arm / Sit ups (GHR) x10] 3x
Reverse hypers were machine weight, 20lbs, 20lbs
•••••••••
[5lb Plate circles in plank position x10 ea arm / 5lb mtn climber plate slides x10 ea leg] 3x
•••••••••
I took it slow and easy on this one. And even with that, I still broke the 200 mark. This is the first time in over a year that I've done that so I'm proud of myself. There was a time, I admit, that I didn't think I'd ever see it again. It gives me a reason to think I'll see 230lbs again and then some. Part of me wanted to try for 215lb, but I knew my form was breaking down and my hips were stressed so my brain won out over ego. Another point to be somewhat proud of.
I have also, apparently graduated from the orange band to the grey band. This might be me getting stronger or it could possibly be the band wearing out, but hey, I'll take it!
My game plan, which seems to be working for me is to concentrate on accessories centering around my lower body / hips / core, and only hitting the major lifts every other week or so. I'm working out a better schedule as we speak. I know this goes against what I wanted to do before with a strict 5x5 plan, but my body just won't accept that plan, right now. Maybe that will change as I get stronger - I hope it will. I can either take it as a negative or I can put a positive spin on it and say that I'm happy to still be able to lift anything and get stronger. I'm starting to see cuts in my shoulders again, and I feel like my quads are getting a bit fuller. I'm still working on my weak hammies and hips, etc., but they'll come along. That's something I know for certain.
Anyhoo......keep moving, keep pushing. That's my philosophy.
Reverse Hypers
Back Raises
•••••••••
DEADS:
135lb x3
145lb x3
155lb x3
[185lb x3] 3x
195lb x1
205lb x1
•••••••••
GOOD MORNINGS (FROM RAILS)
Bar x10
65lb x8
75lb x6
85lb x3
•••••••••
(Class started at this point)
DB SHRUGS:
50lbs x30
•••••••••
LUNGES / FACE PULLS
20lb x10 / Orange Band x10
25lb x8 / Orange Band x10
30lb x6 / Orange Band x10
35lb x3 / Grey Band x10
I couldn't find the grey band to do all of the face pulls with, then Justin found it and I did the last set with that one.
•••••••••
[Reverse Hyper x10 / 45° Back raises with cross body 5lb lift x10 ea. arm / Sit ups (GHR) x10] 3x
Reverse hypers were machine weight, 20lbs, 20lbs
•••••••••
[5lb Plate circles in plank position x10 ea arm / 5lb mtn climber plate slides x10 ea leg] 3x
•••••••••
I took it slow and easy on this one. And even with that, I still broke the 200 mark. This is the first time in over a year that I've done that so I'm proud of myself. There was a time, I admit, that I didn't think I'd ever see it again. It gives me a reason to think I'll see 230lbs again and then some. Part of me wanted to try for 215lb, but I knew my form was breaking down and my hips were stressed so my brain won out over ego. Another point to be somewhat proud of.
I have also, apparently graduated from the orange band to the grey band. This might be me getting stronger or it could possibly be the band wearing out, but hey, I'll take it!
My game plan, which seems to be working for me is to concentrate on accessories centering around my lower body / hips / core, and only hitting the major lifts every other week or so. I'm working out a better schedule as we speak. I know this goes against what I wanted to do before with a strict 5x5 plan, but my body just won't accept that plan, right now. Maybe that will change as I get stronger - I hope it will. I can either take it as a negative or I can put a positive spin on it and say that I'm happy to still be able to lift anything and get stronger. I'm starting to see cuts in my shoulders again, and I feel like my quads are getting a bit fuller. I'm still working on my weak hammies and hips, etc., but they'll come along. That's something I know for certain.
Anyhoo......keep moving, keep pushing. That's my philosophy.
Tuesday, January 10, 2017
Keeping The Ball Rolling
BARBELL BENT ROWS:
65lb x3
75lb x3
85lb x3
[100lb x5] 5x
●●●●●●●●●●
PLATE RAISES:
25lb x15
35lb x10
45lb x5
●●●●●●●●●●
PLATE PRESS/PULLOVER:
25lb x15
35lb x10
45lb x5
●●●●●●●●●●
DB BENT ROWS:
30lb x15 ea.
40lb x10 ea.
50lb x5 ea.
●●●●●●●●●●
Nothing to be proud of, by any means, but it was something to keep the momentum.
65lb x3
75lb x3
85lb x3
[100lb x5] 5x
●●●●●●●●●●
PLATE RAISES:
25lb x15
35lb x10
45lb x5
●●●●●●●●●●
PLATE PRESS/PULLOVER:
25lb x15
35lb x10
45lb x5
●●●●●●●●●●
DB BENT ROWS:
30lb x15 ea.
40lb x10 ea.
50lb x5 ea.
●●●●●●●●●●
Nothing to be proud of, by any means, but it was something to keep the momentum.
Saturday, January 7, 2017
What The Hell Do You Call This?
Seated DB Press:
15lb x13, x2
20lb x8, x2
Standing DB Push Press:
25lb x8
●●●●●●●●●●
DB Lat Raises / Front Raise / Tricep Kick backs
[15lb x10 / x10 / x10] 3x
●●●●●●●●●●
The following were done on the Weider 8515 Cable Machine. I believe the header plate is 6lbs and the large plates are 12.5lbs.
Rear Pull Downs:
18.5lbs x15
31lbs x10
43.5lbs x8
65lbs x6
●●●●●●●●●●
Standing Lat Push down:
18.5lbs x15
31lbs x10
43.5lbs x4, x4
●●●●●●●●●●
Butterflys / Machine Crunches
[18.5lbs x15 / 40lbs x10] 2x
●●●●●●●●●●
Shoulder Press:
18.5lbs x15
31lbs x10
43.5lbs x5
●●●●●●●●●●
I'm surprised at how difficult the weight is for me on the machines. I'm not used to using machines, at all, so the movements are a tad weird to me, but I'll get used to it and I know the numbers will jump. The obsessive part of me hates that those plates make such odd numbers. Lol. That'll take some getting used to.
As far as the names of the exercises, you'll have to give me some leeway on that. I just get on the machine and do it and then I ha e to Google it to find out what the hell I just did! Oh well, you get the jist of it.
15lb x13, x2
20lb x8, x2
Standing DB Push Press:
25lb x8
●●●●●●●●●●
DB Lat Raises / Front Raise / Tricep Kick backs
[15lb x10 / x10 / x10] 3x
●●●●●●●●●●
The following were done on the Weider 8515 Cable Machine. I believe the header plate is 6lbs and the large plates are 12.5lbs.
Rear Pull Downs:
18.5lbs x15
31lbs x10
43.5lbs x8
65lbs x6
●●●●●●●●●●
Standing Lat Push down:
18.5lbs x15
31lbs x10
43.5lbs x4, x4
●●●●●●●●●●
Butterflys / Machine Crunches
[18.5lbs x15 / 40lbs x10] 2x
●●●●●●●●●●
Shoulder Press:
18.5lbs x15
31lbs x10
43.5lbs x5
●●●●●●●●●●
I'm surprised at how difficult the weight is for me on the machines. I'm not used to using machines, at all, so the movements are a tad weird to me, but I'll get used to it and I know the numbers will jump. The obsessive part of me hates that those plates make such odd numbers. Lol. That'll take some getting used to.
As far as the names of the exercises, you'll have to give me some leeway on that. I just get on the machine and do it and then I ha e to Google it to find out what the hell I just did! Oh well, you get the jist of it.
Friday Night Festivities
Bulgarian Split Squats:
Body wt x10 ea leg
20lb x8 ea
25lb x6 ea
35lb x3 ea
●●●●●●●●●●
RDL (Barbell)
Bar x15
55lb x10
65lb x8
75lb x6
85lb x3
●●●●●●●●●●
Front Squats:
Bar x10
65 x3
[75lb x3] 5x
●●●●●●●●●●
Seated Leg Curls:
20lb x10
[30lb x10] 4x
●●●●●●●●●●
Hamstring Curls / Machine Ab Crunches:
20lb x15 / 40lb x10
30lb x10 / 40lb x10
40lb x8 / 40lb x10
50lb x6 / 40lb x10
●●●●●●●●●●
I kept the weight light on the seated leg curls be a use they were giving me an odd pain under my knee cap. I think it's just something I need to keep on the lighter side because of my wonky cartilage. Everything else felt good though and the hamstring curls even felt easier this time. I took a preworkout this time and that may have helped too.
I'm glad that I went downstairs and got some stuff done tonight. I feel like I'm slowly getting back into the routine again but it's also nice to be able to utilize the machines that we have.
No better way to spend a Friday night.
Body wt x10 ea leg
20lb x8 ea
25lb x6 ea
35lb x3 ea
●●●●●●●●●●
RDL (Barbell)
Bar x15
55lb x10
65lb x8
75lb x6
85lb x3
●●●●●●●●●●
Front Squats:
Bar x10
65 x3
[75lb x3] 5x
●●●●●●●●●●
Seated Leg Curls:
20lb x10
[30lb x10] 4x
●●●●●●●●●●
Hamstring Curls / Machine Ab Crunches:
20lb x15 / 40lb x10
30lb x10 / 40lb x10
40lb x8 / 40lb x10
50lb x6 / 40lb x10
●●●●●●●●●●
I kept the weight light on the seated leg curls be a use they were giving me an odd pain under my knee cap. I think it's just something I need to keep on the lighter side because of my wonky cartilage. Everything else felt good though and the hamstring curls even felt easier this time. I took a preworkout this time and that may have helped too.
I'm glad that I went downstairs and got some stuff done tonight. I feel like I'm slowly getting back into the routine again but it's also nice to be able to utilize the machines that we have.
No better way to spend a Friday night.
Thursday, January 5, 2017
Well Now...
Bench:
[Press/Forward/Backward] x10
Bar 4/1 x10
65lb x3
75lb x3
85lb x3
[95lb x5] 5x
With Shoulder Saver Pad:
105lb x3
115lb x3
[125lb x3] 4x
125lb x2
[Bench Dips x10 / Push ups x10 / Close Grip Bench (bar) x10] 5x
••••••••••
Hammer Curls (no resting between weights)
15lb x15
20lb x15
25lb x10
30lb x10
35lb x5
40lb x5
45lb x3
[35lb Kettle bell clean & press x5 ea arm] 2x
••••••••••
Situps (G.H.R.) x25 / Reverse Hyper (+35 lb) x10 / 45°Back Raises x10
Sit ups (G.H.R.) x25 / Reverse Hyper (empty weight) x10 / 45° Back Raises x10
••••••••••
I'm actually happy with what I did here. It made me happy to get that 125lb even if it was with the shoulder saver pad. It's going to make me stronger, in the long run and I know I won't need the pad for too much longer to get that weight. I kind of went back to a place (mentally) that I haven't been in for a while. It's a place of loving the grind, loving the hurt (the good kind) and loving the effort. I was super pleased to get to 45lb on the curls. Who doesn't love a good hammer curl? there's just something about them that make you feel great, at least, that's how they make me feel.
As I was doing the reverse hypers, I wondered why they felt so difficult. That's when I realized there was weight on the machine! hahaha. Oh well, I still managed 10, but took it off for the next set. I wanted to get 4 sets of all that stuff, but I could feel my back and hips tightening up, so I eased up and left it at 2 sets. It's amazing to me, that just body weight work on my back stresses it so. I really hope that one of these days, I gain some decent strength back there.
I was going to do legs with anyone that showed up for class, but nobody showed, so I'll do legs tonight after work.
This morning, I am sore and I am happy. I can't ask for much more than that
[Press/Forward/Backward] x10
Bar 4/1 x10
65lb x3
75lb x3
85lb x3
[95lb x5] 5x
With Shoulder Saver Pad:
105lb x3
115lb x3
[125lb x3] 4x
125lb x2
[Bench Dips x10 / Push ups x10 / Close Grip Bench (bar) x10] 5x
••••••••••
Hammer Curls (no resting between weights)
15lb x15
20lb x15
25lb x10
30lb x10
35lb x5
40lb x5
45lb x3
[35lb Kettle bell clean & press x5 ea arm] 2x
••••••••••
Situps (G.H.R.) x25 / Reverse Hyper (+35 lb) x10 / 45°Back Raises x10
Sit ups (G.H.R.) x25 / Reverse Hyper (empty weight) x10 / 45° Back Raises x10
••••••••••
I'm actually happy with what I did here. It made me happy to get that 125lb even if it was with the shoulder saver pad. It's going to make me stronger, in the long run and I know I won't need the pad for too much longer to get that weight. I kind of went back to a place (mentally) that I haven't been in for a while. It's a place of loving the grind, loving the hurt (the good kind) and loving the effort. I was super pleased to get to 45lb on the curls. Who doesn't love a good hammer curl? there's just something about them that make you feel great, at least, that's how they make me feel.
As I was doing the reverse hypers, I wondered why they felt so difficult. That's when I realized there was weight on the machine! hahaha. Oh well, I still managed 10, but took it off for the next set. I wanted to get 4 sets of all that stuff, but I could feel my back and hips tightening up, so I eased up and left it at 2 sets. It's amazing to me, that just body weight work on my back stresses it so. I really hope that one of these days, I gain some decent strength back there.
I was going to do legs with anyone that showed up for class, but nobody showed, so I'll do legs tonight after work.
This morning, I am sore and I am happy. I can't ask for much more than that
Tuesday, January 3, 2017
Broken But Still Working....Kind Of
Deadlifts (to access/correct form issues)
[135lbs x5] 2x
••••••••••
Hamstring Curls:
30lbs x15
40lbs x8
50lbs x6
(paused at top of each contraction)
••••••••••
Single Leg RDL:
25lb plate x15 ea leg
35lb x8 ea
45lb x6 ea
••••••••••
After that my back said "no more", so I stopped. I had pain in my left hip before I even started and I debated even doing anything, but I wanted to move. So I used this as a learning night. I know my hamstrings are weak and they need work so I'm starting there and adding more posterior chain work in.
It's still just frustrating beyond belief to know that I should be so much further ahead of where I currently am. I'm tired of being in pain and trying to train in, around and through it. 135lbs for a deadlift is NOTHING, and it makes me feel like a damned schmoe.
I'm either too stubborn to stop or too stupid.
[135lbs x5] 2x
••••••••••
Hamstring Curls:
30lbs x15
40lbs x8
50lbs x6
(paused at top of each contraction)
••••••••••
Single Leg RDL:
25lb plate x15 ea leg
35lb x8 ea
45lb x6 ea
••••••••••
After that my back said "no more", so I stopped. I had pain in my left hip before I even started and I debated even doing anything, but I wanted to move. So I used this as a learning night. I know my hamstrings are weak and they need work so I'm starting there and adding more posterior chain work in.
It's still just frustrating beyond belief to know that I should be so much further ahead of where I currently am. I'm tired of being in pain and trying to train in, around and through it. 135lbs for a deadlift is NOTHING, and it makes me feel like a damned schmoe.
I'm either too stubborn to stop or too stupid.
First set of 5
Second set of 5
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