What rec center do you use? I’m just starting out at Westridge.
Greetings B.Sound-- I train at Wash Park mainly. Are you going to the ‘Wheatridge’ location ? I think Denver does a good job with rec centers overall; for gym, lifting, kids classes ect. I believe I saw an indoor water slide on their website ( to super-setted with deadlifts of course).
Good Luck. I’d be curious about a review.
ERIC D.
Thursday: Studio time 11a-1pm. Not bad, but not fully focused. Went to the gym after; did warm-ups and not much else…
Friday: Much better overall. Studio time again 11a-1pm: This was a monster set; added 3 new cymbals to the kit. Perfectly matched "Z"s of course.
Gym after that; also good; even after a ‘less than’ week.
Friday 1.6.15 Warmups: All 5x5–SQ @ 185 …plus pullovers 3x20@ 30,30,40lbs.
FP @ 195…plus DB high pulls 8@ 30,40,50
DE @ 245
OHP@ 135
-
Leg Press: 6x3 @ 390/ 2x15@ 480/ 2x15@ 570 drop to 15 @ 390 to finish.
-
Hammer Incline: 8 @ 185,205/ 3x5@ 235…2x5@ 255 big PR from last week
Drop set to finish: 5@ 235, 205, 185 -
ADD/ABD: 3x10 each @ 75,90, 105
Needed a ‘Big pull’ move; ran out of time…Great feeling overall. Finally.
ERIC D.
Saturday: Went to my ‘other gym’ after work. Did various bent/supported rows, laterals, high pulls…
I did finished with 1 arm rows–5 sets/ 8 per side @ 65lbs/ 60 seconds rest (watching the clock). Perhaps the only thing of real value I did.
It was a jolt of conditioning work (a ten-ish minute jolt) as well. Ended up trashing my grip pretty well.
After that, tried DB flat press @ 65’s (heaviest I have there). Did 3x12, which was a pleasant surprise, especially after Fridays lift.
Gaining strength/ strength-endurance overall.
More low points than highs this week.
This next week, I am ‘home alone’; outside of work, my time is my own…hey, that rhymes.
Feb/ week 2 warmups: All 5x5- SQ@ 185
FP@ 195
DE @ 245
OHP@ 135 All four, every workout.
Tues-- Squats/ 1 pull/push/ abs
Wens–PULL/push/ light lower body
Thurs–PUSH/ light pulls/ Abs
Friday–LOWER BODY…upper back/lats. Or something close to this.
My “to do” list-- Work, train big, play drums, eat big, and sleep, with Indigo/Plazma/Mag by my side.
I promise to make this week post worthy.
Godspeed one and all.
ERIC D.
[quote]denver z-man wrote:
Greetings B.Sound-- I train at Wash Park mainly. Are you going to the ‘Wheatridge’ location ? I think Denver does a good job with rec centers overall; for gym, lifting, kids classes ect. I believe I saw an indoor water slide on their website ( to super-setted with deadlifts of course).
Good Luck. I’d be curious about a review.
ERIC D.
[/quote]
No, down in Highlands Ranch. You’re a Denver person. My office recently moved down to Ken-Caryl so I’m still learning the area. There are a million crossfit gyms in the area, but I’m not much of a crossfitter.
No, down in Highlands Ranch. You’re a Denver person. My office recently moved down to Ken-Caryl so I’m still learning the area. There are a million crossfit gyms in the area, but I’m not much of a crossfitter.
I here ya, hopefully the Rec Center works for you; be patient, and creative. You’ll do fine.
Tuesday and Wednesday training is over; thurs and friday to go. So far, so good. Post up the results tonight…
Tuesday 2.10.15 FP–195
1) Sumo DE–245
SQ–185
OHP–135
2) Lying Curls: 15@95/ 4x8@ 110 (slow Ecen)
Alt. with Calf Raise: 5x10@ 135 ( slow E/ stretch)
-
Squat 2-stance: 4x8 each@ 135 …just way to light; next time @ 185
(front and back) -
Abd/Add: 2x10 each @ 90/ 3x10@ 105
Alright for my 'low energy day". Needed more Quad work.
Wednesday 2.11.15 SQ–185
BE–155…cut off my warm-ups…dang it.
- Pulldowns 2-grips: 3x20 @ 95
1.5) Pullovers : 3x20 @ 35
-
Bent rows: 8@ 135,155/ 4x8@ 185 (so-so)
-
Rack Pulls: 5@225,275/ 3@ 295/ 5x3@ 335/ 3x10@ 275 (wide grip)
Not much volume here, and it still took just under 2hrs. Jeez.
Felt good overall.
Thurs. 2.12.15
Warms: DE 5x5@ 245/ LP 3x15@ 390
–D.B.Incline 4 levels (top down): 10 reps each setting @ 25,30,40 lbs
–Face pull/ external/ rows: 3x24 reps
–Hammer Incline: 5x5@ 255 (working sets)
–Seated OHP: 5x5@205 (W.S.) with laterals 5x10@ 20 superset
–Dips: 4x10 BW
–Seated row/ face pulls: 3x10 supesets
Really not sore/tired at all from Tues and Wens…Eating more; Plazma/Mag doing their thing for sure.
Friday 2.13.15
The Rhythm Method: 11- 1pm. RUSH and Buddy Rich day. I had a 20-something tell me I sounded ‘serious’ and asked how many pedals I use. Drummers will get it! My answer was 7 BTW.
Gym @ 2pm.
Leg Press: 15@ 390/ 3x15@ 480/ 2x15@ 570. Slow Ecc. 5 reps/ pause 5/ regular 5.
Deads-- 5x5 @ 245
Standing OHP: 5x5@ 135
Add/Abd: 4x10 each @ 75,90,105, 120
Leg Press: 15@ 480/ 3x15@ 570/ 20@ 480
DB Flat press: 2x12@ 50/ 12@ 60/ 2x12@ 70
Cable Crunch: 3x20@75 plus 10 standing crunch every set.
Seated Row/ external rotation: 3x20
Felt good throughout.
It is Sunday morning now. No soreness; I can ‘feel’ quads/upper back, when I stretch, but that is it.
Once again, Plazma, Mag, and a 5 lbs. pot roast have done their job.
Feb-week 3: All 5x5 for DE-245 / OHP-135/ SQ-205/ FP-195. Will drop lift when it’s trained overall that day. I don’t always have time for a 20 set ‘warm-up’ when I train before work. So be it.
Tues–Lower body/ abs/ light pull
Wens–Big Pull/ light lower/ light push
Thurs–Big Push/ Squat or LP/ abs
Friday–Lower body/ light push/ abs…who knows what else, jeez.
The Rhythm Method: Thursday and Friday this week.
Sunday, after work, I went to my ‘other gym’ and did the following.
–DB seated press @ 4 levels: From upright, down to low incline, 10 reps each, resting only to adjust the bench.
2 sets @ 25's/ 1 set @ 35
1 set @ 45's- 8reps each level.
—Same thing at 3 levels: mid,low and flat. 2 setsof 10 reps each @ 45’s/ 2 sets @ 60’s
So we end up with: 8 ‘sets’ totaling 272 reps.
This may be referred to as “pump work”, Jeez ! I have done my " 4 level presses" at the Rec Center, as a start to a heavy pressing session. I have gotten some WTF looks to be sure. Not that I mind of course.
Perfectly good plan shot to hell…
Tues–went to the gym, did almost nothing, and then just said fudge it. Went home. What a waste of time.
Wens–Didn’t even bother to try. Stayed in bed with the dog; felt like crap mentally ect…and now at work.
I don’t eat, only want to sleep, don’t want to be in my own home, but am not motivated to do anything when I leave…super.
Drumming Thurs and Fri…and then the gym after both days. My health (every kind) can not take this kind of abuse. Yes, abuse.
Which of course means, long sessions in the gym for the next two days…2 hours of drumming + 2 or more hours in the gym…maybe a 2 hour ‘muscle nap’ as well…I might be on to something.
Thursday…my only gym day this week. Super. Played Thurs/Friday; extra work shift Friday night.
So…Thursday at the Rec center:
BE @ 155
DE @ 245
-
Leg Press: 2x15@ 390/ 3x15@ 480…slow eccentrics.
-
Seated row/ ext. rotations: 3x30
-
Rollouts : 3x10
-
Abd/Add: 3x30@ 75,90,105
-
Standing OHP: 5x5@ 115. Dead stops, no ‘push press’, easy.
-
Leg Press: 15@ 390, 480/ 5x10@ 570
-
Hammer Inc: 10@ 185,205/ 5x8@ 225
-
Seated rows: 5x10@ 130
Hopefully get to the ‘other gym’ over the weekend.
So what dam day is it…?
Went to the R&R Tues…waste of time.
Wens…? Slept in, went to work. Another waste of a week, jeez.
Studio time Thurs and Friday, and the gym after both days.
So I have had a " life inflicted de-load". I just made that up. Good for me.
For what it’s worth…
Thursday: Studio 11-1pm was so-so.
Gym: 1) Squats @ 185
OHP @ 135
Deads @ 245
All 5x5; very strict/ tight OHP, happy for that.
-
Hammer Incline: 2x10@ 185/ 10@ 205/ 4x10@ 225
-
Leg Press: 5x15 @ 480
-
Abd/Add: 4x10 each @ 75,90,105,120
Went home; not much focus today.
Friday 2.27.15
No studio time; slept in a bit.
Gym: 1) Squats 5x5@ 185 with DB low incline 5x12 @ 40’s
Front Sq 5x5@ 135 with bent rows 5x12 @ 40's
- Snatch Rack pulls: 5x5@225
- Squats 3-ways: 3x18 @ 185 (front, back, back/wide)
- Rollouts: 3x10
5)Lying curls/ extensions: 5x8 each @ 85 (superset) - Leg press: 5x15@ 570
- Bent rows: 8@ 135,155/ 5x8@ 185 (strict w/dead stop)
- Laterals: 2x10@20/ 4x5@ 30’s w/ 5@ 20’s (drop sets)
- Abd/Add and Seated ham curls: 5x10 each @ 120 (giant set/superset? whatever)
Who knows, I did get some good work done. Had no strength/endurance for the laterals at all. I did get through an entire RUSH concert from…early 90’s or so? So there’s that.
Sunday, after work.
3.1.15
DB press circuits: 4 levels- OHP to flat: 10 each level @ 20, 30 and 45’s. Rested only to change bench. 3 rounds.
DB press/ pullover giant set: Low incline, flat, pullovers: 10 each incline/flat @ 55’s with 25reps @ 25lbs.pullovers. 3 rounds.
Rear delt@ 15’s/ laterals@ 20/ bent rows@ 55’s: 10 reps each giant set; 3 rounds.