Flat dumb bell press: 4x85x6
Barbell floor press: 205x6, 225x6, 235x5, 235x3
Speed Bench 3x205x4 15 sec pause x4 205x4 15 sec pause x3
Dumbbell rows in the roman chair thingy: 4x40x6
Barbell complexes: 6x85x5
Treadmill interval: 20 minutes
Met the work/gym spouse for the morning workout. I upped my working weight on the floor press. You can see 235 was a" bridge too far" I did the speed bench on the regular bench instead of the smith. I used 70% of my max, and rolled a towel up to mimic a board. I wanted to do lockouts but the asshat( as Cappy calls them) who bitched about me dropping the 85’s came in. He occupied the Smith and prefered not to have anyone work in. The thought “6:15 in the morning and you want to be an asshole?” ran thru my mind. Briefly I wanted to…well never mind.
[/quote]
Just remember: you lny have to deal with him for an hour or so. His wife has to be with him all evening.
[quote]
The complexes are really cranking my heart rate after each set. Decided to push myself with an extra set. Finished up with 20 minutes on the treadmill with intervals.
The complexes seem to be working. They are challenging. Even after 2 pecks of oysters, a half pound of jumbo lump crabmeat and 3 Natural Lights the scale dial seems to be moving downward. (my fingers are crossed)
The next few weeks will tell the tale of the tape. My parents have a 49th anniversary gathering tonight. Thanksgiving at the beach next week and it seems the wife’s family has a gathering every 3rd day in December, I’ll be watching what I eat very closely![/quote]
Take pictures at regular intervals and when you reach a place you like, post them so we can all cheer.
Seriously. I have a selfish motive here - nothing motivates me more than seeing others progress.
My barbell complex was hang pulls, overhead press, back squat, good morning, and bent row. 3 sets of 2 semi wide grip pull-ups. I did a lot of flopping like a landed fish to get my 6 reps. It’s a damn sight better than a few weeks ago!
I had a little less soreness in the shoulder. So I will stay this course for a while. certainly thru Thanksgiving.
I guess my logs are becoming kind of boring with the training changes. Hopefully I can redesign my workouts and start building strength again.
Willy, I was looking at some Eric Cressey articles here and came across this one:
‘13 Tips for mighty elbows and wrists’
Tip #9 Excessive leaning or sleeping on your elbow can cause ulnar nerve entrapment which can cause numbness and tingling in the pinky and ring finger. Isn’t that what you were having recently? I sleep on my bicep/elbow and get this feeling all the time.
Tip #9 Excessive leaning or sleeping on your elbow can cause ulnar nerve entrapment which can cause numbness and tingling in the pinky and ring finger. Isn’t that what you were having recently? I sleep on my bicep/elbow and get this feeling all the time.[/quote]
Yep Eco, I think that is it. I sleep on my arm like that too. Some of my sleep positions seem to be aggravating the shoulder.
Bench: 135x5, 275x1, 285x1, 295 miss
Barbell complex: 7x85x5
Today was supposed to be an off day but I felt like testing my max on the bench. I probably should have passed on that brilliant idea. Apparently Eco is dead nuts right, I’m sleeping on my shoulder wrong. It was sore this morning.
Being bull headed I tried anyway. Bull headedness can lead to dumb assiness. I should have left well enough alone. Maybe it was a technique thing, I have been working on tucking my elbows and bringing my grip in a little bit. I’m sure the technique change didn’t help. I 'spect I’ll have to break down and take an Advil for a few days with the shoulder.
So in my frustration I decided to do some extra complexes. Today they were consisting of high pull, overhead press, squat, lunge and row. I worked up a good sweat and decided to pass on the treadmill time. I’ll regret it later I am sure.
It’s off the the beach for Thanksgiving weekend. I’ll go to the Y and get in some complexes and treadmill time. I hope everyone has a great holiday!
[quote]ecogenx wrote:
Willy, you may not have warmed up enough for a max attempt. 135 straight to 275 is a huge jump. That may have added to the shoulder pain.[/quote]
As I was writing my post I was kind of thinking " Damn Willy, you are a dumb ass for not warming up!" I never have been a big warm up guy, but then again I never have been 47 either!
I only recently started warming up pre workout. I ride the bike for 5 minutes, stretch a little then start. Its made a difference with joint discomfort. You’re not a dumb ass just an impatient ass…I am as well.
Went to the Y at the beach. Amazing, one of the attendants asked that I not do overhead presses or free squats on my final complex set. I guess they dont want to encourage the use of free weights.
Ate way too much yesterday but I’ll admit I only had a little stuffing and loaded up on turkey, snap beans, and collards. Oh and praline cheesecake, white chocolate mousse, and key lime pie.
Went to the Y at the beach. Amazing, one of the attendants asked that I not do overhead presses or free squats on my final complex set. I guess they dont want to encourage the use of free weights.
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What? What the effing ‘ell? Then why does the gym even exist? Those are the two most strength and health productive movements that can be done in a freakin’ gym! I swear by my soul - the devil is walking the earth in these times when you aren’t supposed to lift weights IN A GYM!
[quote]
Ate way too much yesterday but I’ll admit I only had a little stuffing and loaded up on turkey, snap beans, and collards. Oh and praline cheesecake, white chocolate mousse, and key lime pie.
Tip #9 Excessive leaning or sleeping on your elbow can cause ulnar nerve entrapment which can cause numbness and tingling in the pinky and ring finger. Isn’t that what you were having recently? I sleep on my bicep/elbow and get this feeling all the time.
Yep Eco, I think that is it. I sleep on my arm like that too. Some of my sleep positions seem to be aggravating the shoulder.[/quote]
Now that is interesting. Couple of years back I realised. That my sleeping with my arm under my head and pillow. Was causing major discomfort in my shoulder. It got to the point. Where I had to put my hand in my shorts. To stop from putting it under my pillow. It worked, I broke that habit.
Now that I hear about this elbow thing. It’s got me thinking about the whole sleeping thing. I think I’ll pay a lot more attention to how I sleep.
The complex consisted of hang pulls, overhead press, squat, lunge and row.
It was good to be back in the regular gym. The beach Y pissed me off. I got the no over head / free squat lecture on Friday. I guess I should have known better. Since all the employees are transplants to the area.My little gyp joint may not have a power rack but at least they don’t get squirrely about a simple over head exercise.
I guess I did OK on the diet front. I only gained 4 pounds after 3 days of sausage egg and cheese on bagels, hotdogs from the best joint on the beach, and of course stuffing and gravy. Oh I did a few bowls of seafood bisque, some oysters Rockefeller and oysters Bienville. and a big ole piece of broiled flounder topped with crabmeat in a lemon butter sauce…Yep I ate good.
Back to reality. Strangely enough, reality seems pretty damn good too!!!
I’m sick dammit! I guess I picked up a bug Sometime over the weekend. It hit me Sunday evening with sweats followed by chills. The good thing is I’m not taking a trip around EUROPE, driving a BUICK, Calling for HUEY and EARL. No worshiping the porcelain gods.
Ho[Hopefully I can get this cleared from my system and get back to the gym. I feel like crap having not worked out either!
Theres a 24 hour stomach bug thats run through the office and my sons hockey team over the last week. Luckily it only lasts a day, not the week long flu.
I guess one should listen to his body while in the recovery of a viral attack. Having not eaten much in 3 days lead to complex failure. UGH! I should have known better, but sometimes one has to push his limits.
I also observed the following during a night of restless sleep. My wife and cat combined occupy 1/3 the space I occupy. However in our king size bed they can occupy 85% of the bed combined. Those fancy FreeCreditReport.com commercials are cute. I did the free credit report, found the wife was holding a credit card back from me…haha tricky lady. My daughter’s dog sleep barks. You would think the little rat terrier was chasing a bear. Of course my daughter jabbers in her sleep . The cat and the wife snore.
