Tuesday, March 26, 2013
Update - :(
So I was doing very good going to the gym quite consistently despite my lack of updates on this particular blog.
Even set a deadlift personal record of 135lbs. Thursday I woke up with a twinge in my shoulder. I thought it was just tight from working out so I just massaged it and kept going. Friday it was worse and my arm was a bit numb.
It felt better Saturday and I had already scheduled a work out with my friend at the Gym. I knew my shoulder was hurt and figured "Hey, I can do a workout without using my shoulder". Apparently, no I can't. I did assisted chinups, bicep curls, dips and heavy bag work. Even running made my shoulder hurt!
Sunday it was much worse. I haven't been back to the Gym since Saturday and I'm grumpy. harumph. The shoulder still hurts and in fact is getting a bit worse. Thankfully, I have an appointment scheduled for tomorrow morning bright and early with a sports medicine doctor. I'm not naive enough to think he'll fix it right away but hopefully he can identify the issue and give me a plan to work through it. I must admit it's certainly a struggle to keep up the good eating and frankly making sure I'm eating enough. Gotta keep my metabolism up so I keep losing weight.
This incident really strikes the chord on my whole fear of not meeting my goals thing. I feel as though I've fallen short of my goals in life already and exercising, losing weight was one goal I could hold on to. Now it feels like between my ankles and my shoulder it's slipping away. I know it's a bit fatalistic, but at the same time I've never been an optimist.
Here's to what tomorrow brings.
Wednesday, March 13, 2013
Upper Body Day
Alright, Today was upper body day.
Yesterday was a poor day, I had intended to do body weight exercises as my active rest day however I apparently do not have the necessary discipline yet to actually work out at home :(
My plan is this:
Monday: Deadlift Day
Deadlifts
Hyper Extensions
Back Rows
Lat Pull Down
Any other back related exercises that suits my fancy.
Tuesday: Active Rest Day
Body Weight Exercises primarily
Situps
Crunches
Planks
Pushups
Negative Pullups
Wednesday: BenchPress Day/Upper Body
Bench Press
Shoulder Press
Reverse Flys (Might move this to Monday)
Lateral Shoulder Raises
Bicep Curls
Tuesday: Active Rest Day
Body Weight Exercises primarily
Situps
Crunches
Planks
Pushups
Negative Pullups
Friday: Squat Day
Squats
(I need to research accessory movements for squats)
So that's the plan.
Here's what I did today after arguing with myself and cutting my workout short. harumph.
Total Weight 9707.5 #
Yesterday was a poor day, I had intended to do body weight exercises as my active rest day however I apparently do not have the necessary discipline yet to actually work out at home :(
My plan is this:
Monday: Deadlift Day
Deadlifts
Hyper Extensions
Back Rows
Lat Pull Down
Any other back related exercises that suits my fancy.
Tuesday: Active Rest Day
Body Weight Exercises primarily
Situps
Crunches
Planks
Pushups
Negative Pullups
Wednesday: BenchPress Day/Upper Body
Bench Press
Shoulder Press
Reverse Flys (Might move this to Monday)
Lateral Shoulder Raises
Bicep Curls
Tuesday: Active Rest Day
Body Weight Exercises primarily
Situps
Crunches
Planks
Pushups
Negative Pullups
Friday: Squat Day
Squats
(I need to research accessory movements for squats)
So that's the plan.
Here's what I did today after arguing with myself and cutting my workout short. harumph.
| 3/13/2013 | Sets | Reps | Wt | Wt Count | Total # |
| Bench Press | 1 | 10 | 45 | 450 | |
| 2 | 10 | 65 | 1300 | ||
| 1 | 9 | 75 | 675 | ||
| 4 | 3 | 85 | 1020 | ||
| Shrugs | 1 | 15 | 50 | 750 | |
| 2 | 12 | 70 | 1680 | ||
| 2 | 12 | 80 | 1920 | ||
| Tricep Press | 1 | 12 | 25 | 300 | |
| 1 | 10 | 25 | 250 | ||
| 1 | 10 | 27.5 | 275 | ||
| 1 | 9 | 27.5 | 247.5 | ||
| Reverse Fly | 2 | 15 | 2.5 | 150 | |
| Front Delt Raise | 2 | 15 | 2.5 | 150 | |
| DB Shoulder Press | 1 | 12 | 10 | 240 | |
| 1 | 15 | 10 | 300 |
Total Weight 9707.5 #
Monday, March 11, 2013
Catch-up
Alright, Saturday I went to Title Boxing Club for a "Power Hour". Honestly the worst class I've been to by far. Not because of the workout, but because of the personnel. Definitely won't be going back there.
Sunday was my full rest day so that's why there was not post there.
Today I was late, bad cramps this morning so it was harder than usual to get moving. However I wasn't about to miss deadlift day. booyah!!!
Deadlift 1 10 45
Deadlift 1 10 95
Deadlift 2 10 105
Deadlift 1 5 125
Deadlift 1 5 135
Sumo Deadlift High Pull 1 10 45
Sumo Deadlift High Pull 1 10 55
Sumo Deadlift High Pull 1 8 55
Rows 1 10 25
Rows 1 10 35
Rows 1 8 35
Rows 1 8 40
Hyper Extensions 1 10 0
Hyper Extensions 1 10 10
Decline Situps 1 10 0
Total # 7,540
Friday, March 8, 2013
Steady As She Goes
I'm going to run out of clever post titles here soon...
Anyways I made it to the gym today, I did not go to Crossfit. I'm having issues getting to sleep in time to wake up rested enough at 5:00am for Crossfit.
Here's how I did :) I'll fix the formatting later. This is a copy of the post I put on my NerdFitness Challenge thread.
I tried to focus more on my shoulders and upper body. I'm noticing they seem to be lacking.
(These numbers are per arm)
Alternating Dumbbell Press 1 10 10
Alternating Dumbbell Press 3 15 10
Dumbbell Press 1 15 10
Dumbbell Press 2 15 12.5
Dumbbell Press 1 12 15
Dumbbell Press 1 10 15
Dumbbell Press 3 6 20
Bicep Dumbbell Curl 1 15 10
Bicep Dumbbell Curl 1 10 10
Bicep Dumbbell Curl 1 8 10
Bicep Dumbbell Hammer Curl 1 8 12.5
Squat 1 10 45
Squat 1 8 65
Squat 3 10 65
Pinch Plate High Pull 3 10 25
Incline Benchpress 1 12 45
Incline Benchpress 1 10 45
Incline Benchpress 1 7 45 (Failure on the 8th)
Dumbbell Shrugs Forward Rotation (# per arm) 1 15 15
Dumbbell Shrugs Reverse Rotation 1 15 15
Dumbbell Shrugs Forward Rotation 1 12 20
Dumbbell Shrugs Reverse Rotation 1 12 20
Standing Obliques (each side) 2 15 25
Seated Pullups 1 10
Seated Pullups 1 5
Total Weight Lifted 12,725# (Note, all dumbbells workouts I multiplied by two since I was holding two dumbbells with the listed weight.)
Anyways I made it to the gym today, I did not go to Crossfit. I'm having issues getting to sleep in time to wake up rested enough at 5:00am for Crossfit.
Here's how I did :) I'll fix the formatting later. This is a copy of the post I put on my NerdFitness Challenge thread.
I tried to focus more on my shoulders and upper body. I'm noticing they seem to be lacking.
(These numbers are per arm)
Alternating Dumbbell Press 1 10 10
Alternating Dumbbell Press 3 15 10
Dumbbell Press 1 15 10
Dumbbell Press 2 15 12.5
Dumbbell Press 1 12 15
Dumbbell Press 1 10 15
Dumbbell Press 3 6 20
Bicep Dumbbell Curl 1 15 10
Bicep Dumbbell Curl 1 10 10
Bicep Dumbbell Curl 1 8 10
Bicep Dumbbell Hammer Curl 1 8 12.5
Squat 1 10 45
Squat 1 8 65
Squat 3 10 65
Pinch Plate High Pull 3 10 25
Incline Benchpress 1 12 45
Incline Benchpress 1 10 45
Incline Benchpress 1 7 45 (Failure on the 8th)
Dumbbell Shrugs Forward Rotation (# per arm) 1 15 15
Dumbbell Shrugs Reverse Rotation 1 15 15
Dumbbell Shrugs Forward Rotation 1 12 20
Dumbbell Shrugs Reverse Rotation 1 12 20
Standing Obliques (each side) 2 15 25
Seated Pullups 1 10
Seated Pullups 1 5
Total Weight Lifted 12,725# (Note, all dumbbells workouts I multiplied by two since I was holding two dumbbells with the listed weight.)
Thursday, March 7, 2013
Back in the Saddle
Day 2 this week of gym visitations!
Admittedly, this morning started out rough. I didn't want to go and didn't roll out of bed til 7:30. I was up til 11:30pm last night trying to fix my sink. (I failed, I'll probably have to clean the P Trap).
I didn't have anything setup except for my lunch food was cooked since I cooked that at the same time I cooked dinner. Somehow, I've managed to lose one tennis shoe. Who does that? I spent about 15 minutes looking for that one other shoe, I still didn't find it. I ended up going with my flying shoes. No, they don't have wings, they're just the ones I use for pilot lessons cus they're flat.
I took off from home about 8:20 which is 20 minutes later than I wanted to leave. The gym is right by work. Instead of turning right (to go to work) I drive straight for another block then turn right. Well, I turned right a block too early. I didn't get to the gym til about 8:40. Here's the exercises I did, I left my booklet in my car but once I get it I'll update with the weights and reps.
Bench Press almost ended disasterously. Apparently one day of rest is not quite enough for me to go back to a heavy weight exercise and try to push it again. Last time I did Bench Presses I got to 95lbs after 5 sets and did 5 reps. On my last set today I was at 85lbs, 3rd rep and my left arm gave out. I was able to get the right side racked and then wriggled out from under the bar after the left side was on the floor. Still a work in progress, I'll have to figure out a good regimen to push myself without going overboard. Not a skill I typically have.
Edit:
Gym Numbers!
Admittedly, this morning started out rough. I didn't want to go and didn't roll out of bed til 7:30. I was up til 11:30pm last night trying to fix my sink. (I failed, I'll probably have to clean the P Trap).
I didn't have anything setup except for my lunch food was cooked since I cooked that at the same time I cooked dinner. Somehow, I've managed to lose one tennis shoe. Who does that? I spent about 15 minutes looking for that one other shoe, I still didn't find it. I ended up going with my flying shoes. No, they don't have wings, they're just the ones I use for pilot lessons cus they're flat.
I took off from home about 8:20 which is 20 minutes later than I wanted to leave. The gym is right by work. Instead of turning right (to go to work) I drive straight for another block then turn right. Well, I turned right a block too early. I didn't get to the gym til about 8:40. Here's the exercises I did, I left my booklet in my car but once I get it I'll update with the weights and reps.
- Back Row
- Bench Press
- Weighted Crunches
- Front Pull Downs
- Seated Tricep Dips
- Running
Bench Press almost ended disasterously. Apparently one day of rest is not quite enough for me to go back to a heavy weight exercise and try to push it again. Last time I did Bench Presses I got to 95lbs after 5 sets and did 5 reps. On my last set today I was at 85lbs, 3rd rep and my left arm gave out. I was able to get the right side racked and then wriggled out from under the bar after the left side was on the floor. Still a work in progress, I'll have to figure out a good regimen to push myself without going overboard. Not a skill I typically have.
Edit:
Gym Numbers!
| Exercise | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
|---|---|---|---|---|---|
| Bench Press | 10/65 | 10/65 | 6/85 | 5/85 | 3/85 |
| Crunches | 15/10 | 15/10 | 10/10 | ||
| Front Pull Down | 15/25 | 10/35 | 5/40 | ||
| Seated Tricep Dips | 15/20 | 15/40 | 15/65 | 15/85 | 15/85 |
| Rows | 15/25 | 15/25 | 10/35 | 8/35 | 8/35 |
| Running | 1/4Miles @ 5.3 mph | ||||
Wednesday, March 6, 2013
Whoops..
Today I was supposed to go to a Crossfit class at 5:45a. However, where the gym is received 8.5" of snow overnight. Class was cancelled. Naturally I cancelled my 5:00am alarm, unfortunately I neglected to turn ON my 7:00am alarm. Luckily for work, my 8:00am alarm was still on.
Bad part is that I didn't have enough time to make it to my weightlifting Gym by waking up at 8:00. I didn't slack off entirely though. I went into my basement a couple things.
1. The ceiling is too low to properly jumprope.
2. My jumprope is too long
3. Wrapping the cable around the handle only made the Jumprope twist in on itself.
Hmm.
I wasn't about to give up, after-all I had gotten dressed up in workout clothes so I better break a sweat.
I ended up doing agility movements across the length of the basement. Front to back, side walks, walking backwards and running in place. Oh, and jumping jacks.
I thought about doing burpees, I really did! but the floor is a mess.
I was going to go to the gym, but then realized I didn't have any clean clothes for tomorrow. So laundry it is.
Though, my washer tripped my breaker, twice.. so I went up and down the stairs 4 times. Definitely warmed up my legs!
Back to the Gym tomorrow!
Bad part is that I didn't have enough time to make it to my weightlifting Gym by waking up at 8:00. I didn't slack off entirely though. I went into my basement a couple things.
1. The ceiling is too low to properly jumprope.
2. My jumprope is too long
3. Wrapping the cable around the handle only made the Jumprope twist in on itself.
Hmm.
I wasn't about to give up, after-all I had gotten dressed up in workout clothes so I better break a sweat.
I ended up doing agility movements across the length of the basement. Front to back, side walks, walking backwards and running in place. Oh, and jumping jacks.
I thought about doing burpees, I really did! but the floor is a mess.
I was going to go to the gym, but then realized I didn't have any clean clothes for tomorrow. So laundry it is.
Though, my washer tripped my breaker, twice.. so I went up and down the stairs 4 times. Definitely warmed up my legs!
Back to the Gym tomorrow!
Tuesday, March 5, 2013
Gym Trip
This will be quick. I made it to the gym today! Whoo! Go me!
Here's what I did
| Exercise | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
|---|---|---|---|---|---|
| Squats | 5/70 | 5/80 | 5/80 | 5/80 | 5/80 |
| Deadlift | 5/70 | 5/95 | 5/115 | 5/125 | 5/125 |
| Bench Press | 5/45 | 5/65 | 5/85 | 5/95 | 5/95 |
| Squat Press | 10/50 | 10/50 | |||
| Jumping Jacks | 50/0 | ||||
| Seated Pullups | 10/0 | 5/0 |
Monday, March 4, 2013
Metabo-Whoooa!
My body is rebelling! I start feeding it right and it's becoming demanding. I ate all my work food by 3pm today which left 4 hrs to go. After work I went to the store. By 830 my stomach was growling like a yeti. I was able to find a pear in my car to distract it, but as soon as I got home it started talking again. I have never made and eaten tuna salad that fast! I need to teach my stomach some manners.
I'm still looking for other food right now, I think it might be a lost cause right this second because it's close to my assigned bed time. I'm still over 1200 calories on the day but not my net. uh oh.. Stomach just growled. I might need to eat some eggs or something.
Hopefully this sudden demanding nature of my body indicates that the metabolism has kicked in hard core. That would be fantastic!
I'm still looking for other food right now, I think it might be a lost cause right this second because it's close to my assigned bed time. I'm still over 1200 calories on the day but not my net. uh oh.. Stomach just growled. I might need to eat some eggs or something.
Hopefully this sudden demanding nature of my body indicates that the metabolism has kicked in hard core. That would be fantastic!
Stepping it up
Well, I'm down to 165.6 lbs, (I started this round at about 178lbs.) 31.9% BodyFat.
That being said, I know I need to get back into working out on a daily basis and the kinds of exercises I like, I can't really do at home right now. I haven't met a deadlift I didn't like, squats are fun and I'm getting into standing presses now.
One of the difficulties I've been having is that the hours I work are right in the middle of the day. It has made it a bit more difficult mentally to get up and go. Today I woke up at 7:40 intending to go to the gym. I made myself breakfast and by the time that was done it was 8:15 and I still wasn't dressed or had lunch packed yet. I figured that would put me leaving about 8:45, arriving at the gym about 9:15 which wouldn't have allowed me to have a full workout. Lesson learned? I need to get up at 7 or have lunch all set the night before.
I didn't just give up though! I chose to do calisthenics. I did not do any cardio as I have a neighbor below me and I imagine she would not appreciate me jumping right above her head at 8am. Here's what I did:
Sit-ups (Feet Anchored)
Air Squats
Reverse Crunches
Hanging Leg Ups
I'll be adding about 200 calories to my diet today to add some fuel. After work I'm going to go buy a cable jump rope, come home and jump rope in the basement.
'Til Next Time!
That being said, I know I need to get back into working out on a daily basis and the kinds of exercises I like, I can't really do at home right now. I haven't met a deadlift I didn't like, squats are fun and I'm getting into standing presses now.
One of the difficulties I've been having is that the hours I work are right in the middle of the day. It has made it a bit more difficult mentally to get up and go. Today I woke up at 7:40 intending to go to the gym. I made myself breakfast and by the time that was done it was 8:15 and I still wasn't dressed or had lunch packed yet. I figured that would put me leaving about 8:45, arriving at the gym about 9:15 which wouldn't have allowed me to have a full workout. Lesson learned? I need to get up at 7 or have lunch all set the night before.
I didn't just give up though! I chose to do calisthenics. I did not do any cardio as I have a neighbor below me and I imagine she would not appreciate me jumping right above her head at 8am. Here's what I did:
Sit-ups (Feet Anchored)
- 2 - 20 reps
Close Shoulder Knee-pushups
- 2 - 20 Reps (Focusing on arm form)
Lunges
- 2 - 10 Reps per leg
Air Squats
- 1 - 15 Reps
- 1 - 20 Reps
Reverse Crunches
- 2 - 20 Reps
Hanging Leg Ups
- 1 - 9 Reps
- 1 - 6 Reps
I need to work on my grip so that I can hang longer and do more Hanging leg ups.
I'll be adding about 200 calories to my diet today to add some fuel. After work I'm going to go buy a cable jump rope, come home and jump rope in the basement.
'Til Next Time!
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