Geesedude's Training Log

[geesedude]

Super Sunday

Today's Workout

Stretch
10 min incline walk warm up
Abs: torso twist, incline sit-up, incline reverse crunches, alternate leg raises, ball pull-ins

Squats: 1x5 @ 185 lbs, 1x5 @ 225 lbs, 1x5 @ 245 lbs, 2x5 @ 255 lbs increase (Goal: 275 lbs)
Bench : 1x5 @ 135 lbs, 2x5 @ 155 lbs, 2x5 @ 165 lbs increase (Goal: 205 lbs)
Rows: 2x5 @ 95 lbs (Goal: 155 lbs) - right wrist hurt, could not do anymore rows. Instead switched to Low Rows (seated) to make up. Can't remember exact weight, but 4 increasing sets of 5-10 reps.
Dips: 3 sets to max (29, 17, 10 ) (Goal: 30 max)

Bonus

Smith Calve Lifts: 1x15 @ 225 lbs, 2x15 @ 275 lbs
Incline Dumbell Bench: 1x10 @ 35 lbs ea., 2x7 @ 45 lbs ea.
Lawnmowers: 3x7 @ 45 lbs

Cardio - 25 min incline walk, 5 min each at 8, 10, 12.5, 15 and 0 incline (cool down)
Stretch

Current Weight: 172 lbs

[geesedude]

Been watching some videos... trying to get proper form on exercises i have problems with. Notes to self:

Start with bar for a number of reps to get the form right before beginning exercise - i need to do this as my form is not entirely correct.

Deadlift: drive the heels to the floor, barbell rolls up and down the legs at all times. take deep breath before going up, exhale at the top and same on the way down. Filling torso with breath helps with core form. Keep back arched - i have tendency of letting it round on the way down. Nice and easy.

Overhead Press: My arms and shoulders are not flexible enough to have a proper start position (not resting on top of chest), and at extended position (extending behind neck). I need to try to get arms and shoulders behind the neck, with head and chest forward when at extended position. Practice to get more flexibility at these areas of the exercise. Hold big breath before press.

Bench: feet planted flat, back arched, shoulders squeezed - maintain this position at all times. Big exhale at top. Let bar touch chest right above the nipple line. Visualize pushing hands toward each other at top of press (as you would with a dumbell press), which makes you use your chest muscles and not your arms.

[kuucman]

Geese,

looks like you're making good increases in your squats. I guess it was all of the running and biking that you did before? Well, and you were doing squats before you started this, right?

Yeah... I'm a bit jealous. haha... but its good! It pushes me also. Your weights are still consistently going up, which is great. I think you should hit your goals pretty soon. It makes me keep pushing also (although I'll probably just run tonight, and not lift).

How does your wrist feel? Is it ok when you're not working out, but just hurts when you start doing rows? If it hurts during rows or pulling movements, I'd say to leave those out for a week or two. You can focus on your other lifts, and bring those back in after your wrist has healed up a bit. And maybe see a Dr jic.

One emphasis on your notes to yourself: I think that keeping your shoulder blades together is an important part of it. I wasn't really doing that before, and I think my shoulders and triceps ended up getting a lot of the work.

[geesedude]

I hadn't done normal squats before b/c of a weak back; i would do lunges, one legged bench squats, wall squats, etc. At the old office, whenever snowboarding came around, i would walk/run up and down 15 flights of stairs, stuff like that. I think getting in shape for boarding in the past, and yeah, running and biking recently is probably allowing me to do squats right now.

My wrists feel bad only in certain angles and movements. I had no pain whatsoever when i was doing low rows, but the angle and movement of barbell rows seem to hit that spot (afterall, this is the exercise that caused the injury in the first place). I also can't put much weight on my right hand, in a position like when i am, carrying a plate of food on my palms. But carrying shopping bags, no problem.

In general, i'm trying to do things in proper form and take more time to ensure i get in the habit of it. Some part has to do with avoiding injury and pain, but also i realized not doing it in proper form will, in the end, disable me to lift more, and get stronger. Now for things like presses, where despite my effort, i'm just physically limited, i just need to be patient and accept that i won't be able to press as much in the near term, and perhaps long term. I'm 37 so to become really flexible at my age, it's gonna take a very long time to loosen them up - if i can, at all. But i'll research to find out what i can do to gain flexibility in my arms and shoulders.

[geesedude]

Today's Workout

Stretch
10 min incline walk warm up
Abs: torso twist, incline sit-up, incline reverse crunches

Squats: 1x5 @ 135 lbs, 1x5 @ 185 lbs, 3x5 @ 225 lbs (Goal: 275 lbs) 82%
Bench : 1x5 @ 135 lbs, 2x5 @ 155 lbs, 2x5 @ 165 lbs (Goal: 205 lbs) 81%
Rows: 1x5 @ 85 lbs, 1x5 @ 105 lbs, 3x5 @ 125 lbs (Goal: 155 lbs) 81%
Dips: 3 sets to max (27, 17, 13 ) (Goal: 30 max) 90%

Notes
Arg, finally back to working out after a week long hiatus. Went a bit easy on the Squats. Damn, gym's so freakin packed these days. I saw an idiot hogging a bench doing rows over it. WTF.

Elbows feel fine - must have been the rest. Seems i've somewhat stabilized at 172 lbs or so. I suppose once i get to weights closer to my goals, maybe i pack on another pound, MAYBE 2.

Current Weight: 172.2 lbs

[geesedude]

Today's Workout

Stretch
10 min incline walk warm up
Abs: torso twist, incline sit-up, incline reverse crunches

Squats: 1x5 @ 185 lbs, 1x5 @ 225 lbs, 2x5 @ 245 lbs (Goal: 275 lbs) 89.1%
Press: 1x5 @ 75 lbs, 1x5 @ 85 lbs 2x5 @ 95 lbs (Goal: 125 lbs) 76%
Low Rows: 1x7 @ 120 lbs, 1x7 @ 130 lbs, 1x7 @ 140 lbs, 2x5 @ 150 lbs (Goal: 185 lbs) 81%
Pull downs: 1x5 @ 85 lbs, 1x5 @ 125 lbs, 1x5 @ 145 lbs (Goal: 180 lbs) 80.6%

Notes:

Only did 4 sets for presses; couldn't do more near the end. I also changed to low rows instead of dead lifts; tried different weights and settled in at around 150 lbs at the end.

Current Weight: 173.2 lbs

[geesedude]

Super Saturday

Today's Workout

Squats: 1x5 @ 185 lbs, 1x5 @ 225 lbs, 2x5 @ 245 lbs (Goal: 275 lbs) 89.1%
Bench : 1x5 @ 135 lbs, 2x5 @ 155 lbs, 2x5 @ 165 lbs (Goal: 205 lbs) 80.1%
Rows: 1x5 @ 85 lbs, 1x5 @ 105 lbs, 1x5 @ 125 lbs, 1x5 @ 135 lbs (Goal: 155 lbs) 87.1%
Dips: 3 sets to max (30, 23, 15 ) (Goal: 30 max) 100%

Bonus

Smith Calve Lifts: 3x15 @ 225 lbs
Incline Dumbell Bench: 1x10 @ 35 lbs ea., 2x7 @ 50 lbs ea.
Lawnmowers: 3x7 @ 50 lbs
Bench Dips: 1x50, 1x40 reps


Current Weight: 171 lbs (?)

[geesedude]

Super Sunday

Well, no. Not really. I was so bored from doing nothing after the workout yesterday, i decided to put some cardio time in. Besides, my joints were feeling a bit stiff and sore, and i needed the workout to loosen em up. It's easy to fall in to being lazy when the weather gets cold so i want to get gym time in even if it's for just cardio.

1 hour of work, 12.5 miles covered walking, running, cycling. 700 Cal burned. Working HR at 154.

Current Weight: 171lbs

[geesedude]

Today's Workout 11/19

Stretch
10 min incline walk warm up
Abs: torso twist, incline sit-up, incline reverse crunches

Squats: 2x5 @ 185 lbs, 3x5 @ 225 lbs, (Goal: 275 lbs) 80.1%
Press: 2x5 @ 85 lbs, 2x5 @ 95 lbs (Goal: 125 lbs) 76%
Low Rows: 1x7 @ 120 lbs, 1x7 @ 130 lbs, 1x7 @ 150 lbs (Goal: 185 lbs) 81%
Pull ups/chin ups: 2x5 of each.

Notes:

Ugh, tired today. didn't have the energy. Skipped a set on presses, a couple of low rows, and only 2 sets on chin ups and pull ups.

Current Weight: 172 lbs

[geesedude]

Today's Workout 11/21

Abs
Squats: 1x5 @ 185 lbs, 4x5 @ 225 lbs (Goal: 275 lbs) 80.1%
Bench : 1x5 @ 135 lbs, 2x5 @ 155 lbs, 2x5 @ 165 lbs (Goal: 205 lbs) 80.1%
Rows: 1x5 @ 85 lbs, 2x5 @ 135 lbs, 2x5 @ 145 lbs (Goal: 155 lbs) 94 %
Dips: 3 sets to max (33, 23, 15 ) (Goal: 30 max) 100%

Current Weight: 174 lbs (?)
---

Today's Workout 11/22

Felt like working out today. A bit more cardio and working on shoulders. Didn't want to do squats on back to back days.

2 mile run
Abs
Press: 3x5 @ 95 lbs (Goal: 125 lbs) 76%
Low Rows: 1x7 @ 120 lbs, 1x7 @ 130 lbs, 1x7 @ 150 lbs (Goal: 185 lbs) 81%
Pull downs: 1x5 @ 85 lbs, 1x5 @ 125 lbs, 1x5 @ 145 lbs (Goal: 180 lbs) 80.6%

Upright Rows 3 sets
One Arm Dumbell Presses 3 sets
Tricep Rope Pull Downs 3 sets
Preacher Barbell Curls 3 sets

Current Weight: 173.5 lbs

Measurements

Finally found a tape measure (you can get one at Michael's). Wanted to see how small i really am =) All measurements at relaxed state.

Waist: 32
Chest: 41
Legs/Quads: 21.5
Biceps: 14
Calves: 15

Well... about what i thought, actually.

[geesedude]

Today's Workout

Three days in a row... and 5 of 7 days; well, i bet i could do this, if it was always winter and i didn't have to work. Pretty tired today, i must admit, tho.

Trying a 4x6 setup, to change things up a bit.

Abs
Squats: 1x6 @ 185 lbs, 3x6 @ 225 lbs (Goal: 275 lbs) 80.1%
Bench : 1x6 @ 135 lbs, 2x6 @ 155 lbs, 1x6 @ 165 lbs (Goal: 205 lbs) 80.1%
Rows: 1x6 @ 95 lbs, 2x6 @ 135 lbs, 1x6 @ 145 lbs (Goal: 155 lbs) 94 %
Dips: 3 sets to max (33, 23, X ) (Goal: 30 max) 100%

Dumbell Incline Bench Press
Flys
Plank to push-up

Current Weight: 173 lbs