AM walk? Weighted
36:18 minutes / Av HR (Max): 112 (144)
Week 6, Day 5
Stairmaster
5:30 minutes / Av HR(Max): 137 (153)
Box jump / Conventional deadlift superset
5 rounds / 60 second rests
24" x 5
185 lbs x 5
Making up for having to do broad jumps both times last week with box jumps twice this week. Slowly inching the weight up 10 pound every three weeks or so.
AM walk? Weighted
37 minutes / Av HR (Max): 109 (139)
Took the day off. Spent an hour at the grand opening/open mat at Mako BJJ’s new school. No training; my shoulder is much better than it’s been but still not ready for unexpected movement, which has gotten me in trouble twice in the past few weeks. It was great to see the new, bigger space (they were really in a tiny room before), and to catch up with many of the folks I’ve been training with this year, however sporadically.
Finished my current six-week, weight training “program” and will be on the road for the next couple of weeks. Fitness-wise, I’m going to spend the time emphasizing cardio, recovery, and clean eating. Also looking forward to having a medical professional look at what’s been going on with my shoulders over the past few years when I get back.
Watched Glengarry Glen Ross for the umpteenth time last night. Absolutely amazing writing by David Mamet at the peak of his powers. So much fun to hear this monologue again. Inspires both the athlete and the artist in me.
Had to cut the session a little short. Biceps were the only casualty and since I can only do one arm anyway …
Heading out of town for work this week. Hotel gym I’ll have access to isn’t too bad; I’ll mostly just do bodybuilding work on limbs (triceps, biceps, hamstrings, quads) and tons of conditioning. There’s one Smith machine, but I don’t want to count on being able to access it every time I train.
These felt exceptionally hard. I’ve done more than twice as much weight. Looking forward to hitting these again in a few days.
Seated leg extensions
150 lbs x 8 (!), 8 (!)
This was more like it.
Seated leg press
270 lbs x 6
Worked up to a “hard six” as John Meadows would say.
Smith machine SLDLs
135 lbs x 5 x 5
Took a few pounds off the top. Felt little awkward starting with the bar farther out than I usually do. But at least the finish is in the right place. Glad to be able to do these at the hotel gym.
About 90 minutes of work; did a ton of warmup volume since it felt like a while since I’d done these exercises. Will probably be the longest session I’ll be able to do while on the road. Shoulder still feels poorly and somehow managed to tweak my neck between the Stairmaster and the leg curls. The only thing worse than getting older is not getting older.
Biceps cable face away curl (left only)
32 1/2 lbs x 6 (!), 27 1/2 lbs x 9 (!)
Lower back a little sore from the deadlifts, which helped prompt me to do the HLRs. 75 minutes start to finish. Seeing the doctor tomorrow. Curious to hear what he has to say about the shoulder.
There’s an idea! I trained for years with one eye after an injury early in my jiu-jitsu days (earning me the nickname of “Pirate Dave” for my eye patch). May be time for training with one arm …
AM walk? Weighted
30+ minutes / Av HR(Max): 118 (150)
Week 7, Day 2
Rower
10 minutes
Seated NG machine bench press
110 lbs x 8, 80 lbs x 12
Testing out the right shoulder with some bilateral machine pressing. Left side definitely started to take over in the working sets. Will try unilateral pressing on Sunday.
Seated CS plate-loaded row
180 lbs x 8, 135 lbs x 8 x 3
Went too heavy too soon. Decided to just do a submaximal three sets of eight and come back at it next week.
Seated vertical pulldown
70 lbs x 4, 55 lbs x 9
Seated leg curl
150 lbs x 7, 6(!)
Leg extensions
150 lbs x 9, 9
Tried to do some trap bar bench pressing after the machine work and my shoulder wasn’t having any of it, even just the bar. Maybe the machine work was all the shoulder could stand. Starting supplementation with Cissus quadrangularis, and getting an X-ray tomorrow.
Also starting Carbolin-19 as I make a four-week push to 145 lbs ahead of more travel.
