Back To The Dead

DEADS:
All sets were speed sets - fast reps, no rest, touch and go. The only exception was the 185lb set. (see below)
135lb x10
155lb x10
185lb x6, x4
155lb x10
135lb x10
••••••••••
SEAL ROWS:
25lb x15
30lb x10
45lb x5
••••••••••
25lb plate sit ups x20
25lb plate overhead sit ups x20
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I so didn't want to work out tonight. I missed last night and that stagnation carried over to today. I just didn't want to and I was actively thinking up feasible excuses. But then I thought about staying the same. I don't want to stay the same. I'm not happy with where I'm at right now and how the hell can I expect that to change if I continue to not do what I know I should do?
The last time I deadlifted was October 24, 2019. I had to do a double take when I looked back in my training log. All of January was kettlebell work, February was pretty much a wash because of surgery and so now, I'm playing catch up. I'm pleased with what I did tonight. It all felt good except for some muscle tightness after. That, however, is due more to me needing an adjustment on my back. I need to find a new chiropractor. But everything else felt pretty damn good. I may be a little chubby, but I'm pretty sure I could still kick some ass. wink wink.

Is What It Is

No explanations, no excuses. Tonight was basically a waste of time. Here's what I managed
BENCH:
1.5 reps from the bottom x10
1.5 reps from the top x10
65lb x10
(95lb x5) 3x
Not full ROM - too much pain in shoulder still
••••••••••
TRICEP PULLDOWNS / DB ROWS
(40lb x 10 / 45lb x 5) 4x
••••••••••
That's it. I'm aggravated and fed up. Pretty much standard fare for me lately. Oh well.

Press It Good

SEATED OVERHEAD PRESS:
(Bar x10) 5x
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SHRUGS:
(30lb x25) 4x
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INCLINED SHRUG/LAT RAISE & FRONT RAISE
(15lb x10 ea) 2x
••••••••••
FRONT/REAR PULL DOWNS:
60lb x10 ea
80lb x10 ea.
••••••••••
BUS DRIVERS:
(10lb x30 sec) 2x
••••••••••
TREADMILL:
30 minutes
Incline from 0-5
speed - 3
5mph
••••••••••
Again, the intensity level was not where I would like it. My left shoulder still has that wonky pain in it. For the life of me, I have no idea what aggravated it because I haven't been doingmuch of anything. But at 43, sometimes, not doing anything is all it takes to get a weird pain! Next week I ramp up the intensity with hopefully some heavier weights. I'll tell you, using the treadmill with the varying incline is killer. It looks so easy but it ends up hurting your ass like a stair climber for crying out loud. The only bad thing is that the incline bothers my SI joint, which I find odd. 

It Was Uphill All The Way

Tonight was an off night from lifting, but I still wanted to get on the treadmill. I did one of the pre-programmed routines. I had taken a picture of the diagram that shows the hills and such, but I can't get it from my phone to this laptop because my phone is a dinosaur turd. I also can't get any sort of screenshot or image from the online manual because I'm tired and can't figure anything out. It's really not a good night here - the dog is being an asshat and I can't seem to get one coherent thought out of my head into this blog. Sufficed to say, it was uphill all the way. Didn't drop below 3mph, went up to 3.5mph until the end when I turned it up to 5.5 for the last sprint. The incline went up to 9 and never dropped below 6 until the last 4 minutes then it goes flat. 
Uphill all the way - just like life.

I Can Do Better

Tonight was deadlift night. Here's what I did:
RACK PULLS:
95lb x10
135lb x10
185lb x10
135lb x10
95lb x10
••••••••••
CHEST PULLS / PUSH UPS:
60lb x10 / x10
80lb x10 / x10
100lb x10 / x10
••••••••••
GOOD MORNINGS:
Bar x10
55lb x10
65lb x 10
••••••••••
10 minutes on the treadmill, various inclines and speeds.
••••••••••
I know that I haven't lifted in a while, but I really need to up the intensity level. Once again, I'm feeling that I could give a little more; try a little harder. Tomorrow is our rest day, but I still may do the treadmill.

There's Always Some Weird Pain

Tonight was the first night back on our 4 day split. Monday is bench day, so here's what I managed:
BENCH:
Bar 1.5 rep from top x10
Bar 1.5 rep from bottom x10
65lb x8
75lb x4
(85lb x10 / 45lb DB row x5 ea.) 5x
••••••••••
CHEST FLIES:
(15lb x15) 4x
••••••••••
SEAL ROWS:
(30lb x10) 4x
••••••••••
30 minutes on treadmill. Pre-programmed routine of hills and speeds. incline went between 3 & 6 and speeds went between 3mph & 4mph. I changed the speed, however, for the last 4 minutes and kept it at 4mph. The last 30seconds I upped it to 5mph and then at 10 seconds I upped it to 6mph.
••••••••••
I was happy to be back on the program and then my friggin shoulder decided that an old injury would pop in for a visit. I pulled my shoulder years ago doing stupid things with a kettle bell and I think the month of swings and things aggravated it or something. There isn't a lot of pain, but enough to be naggy and annoying. I hadn't planned on heavy weight tonight anyhow, so it's all good. I threw the treadmill in as a finisher because It'll help get rid of these extra pounds that need to go. All in all, it's good to be back!

I Haven't Done Squat

This past Monday i had my post-op follow up at the doctor. Everything is good and she gave me the all clear to do light exercise, but still no heavy lifting for another couple of weeks. I had jumped on the treadmill a couple of times and did one of the pre-programmed workouts. It goes up and down hills, sppeds up, slows down, etc. It's pretty good and it may be low impact, but it gets your heart pumping for 30 minutes. But I've been missing the bar. So tonight I decided I would squat. I did and aside from being out of shape, everything felt pretty damn good. Here's tonight's work. 

**Side note: you'll see something that I'm calling "coach's choice" I'll explain that at the end of the notes.**

••••••••••

BACK SQUATS:

(Bar x10) 2x

75lb x 10

85lb x10

Coach's Choice Bar x 1 minute

••••••••••

GOOD MORNINGS:

Bar x10

••••••••••

JUST FOR GIGGLES:

30lb DB curls x5 / 30lb DB OH Press x5

45lb DB OH Press x2 right side, FAILED on left side

25lb zottman curls x5

••••••••••

The curls really were just for fun, but it illustrates a definite imbalance in strength from one side to the other. Now that I know I can squat without issue and move without discomfort, I'm thinking it's OK to get back on my 4 day split like I was doing. OK, so now for "coach's choice". Basically, your partner is your coach. They tell you "high", "low" or "medium" and that's where you squat to. So if they start by saying low, then you go all the way to bottom. If they then say medium, then you only come half way up, etc. You don't move until they tell you to, so they can have you pause for as long as they want. It's fun and it's a good finisher. 

Tonight was testing the waters and I'm pleased. Now I can get back to a program and get my fat ass back on track. As it stands now, I need to drop about 25lbs. Totally doable.