Nice work.Two hours and you would have to call the meat wagon for me. Jimm T
[quote]Jimmy T wrote:
Nice work.Two hours and you would have to call the meat wagon for me. Jimm T[/quote]
Thanks Jimm! My butt has been draggin’ all afternoon. I have at least cleaned all the new equipment and set it up inside. Now I just need to work up the gumption to go and train…
Well I did get my butt in gear and trained on my new set-up. Had to make some adjustments and rest periods are off since my boy joined in with me about halfway though. Says he want to follow my program with me when I train…
Warm up: Mobility Complex - concentrating on the depth of the OH squats
Back Box squats: No good squat setup. tried the front squat but my legs were fried from my little ride around the neighborhood this morning. May switch this to lunges.
RDL dead lift: 135lbsx10 155x10 175x10
Did these with a regular deadlift from the floor (had been pulling from the rack). Kept the weight lower to see how things worked given the state of my legs. This bar has sharper knurling and I think lifting gloves are next.
Single leg calf raise (using barbell from deadlift): 135lbs 10/10/6
From the floor balancing on one foot. That was interesting…
Chin-ups 2/2/2 Lat pull-down: no chin/pullup bar & no cable pull down so:
1 arm DB row: 57.5 10/10/10
Shoulder rehab circut: Scap push 10/ scap pull10/ stab ball pushup 10/ pushup hold 30s/ RRL 10/ DB ext Rot 10lbx10 / DB L-Lateral raise 10lbx10
twice staright thru.
DB bench press; 45lbs 10/10/6
what I thought was 45lbs if the bar was 2.5 lbs
DB shoulder press: 25lbs 10/10/10
DB Hammer curl: 27.5lbs 10/10/9
Chair Dips feet resting on floor: 10/10/9
Ab work. Knee press 3x15s static press, Hands&knees raise opposite arm/leg 2x15 each side, crunch - reach one arm back and to the knee 3x15, Hands&knees raise opposite arm/leg 2x15 each side
2 hours with working the boy in and messing with the setup
I’m whipped…
and the boy says he hurts already
Karate night last night and I was still whipped from Sunday. Made it through the class. Another lesson in how to move efficiently because you are just so damn tired and sore…
Training at home with my boy!
weight = 187.4lbs (new digital scale at home)
Warm up: Mobility Complex - concentrating on the depth of the OH squats
DB lunges: 2x28lbs 3x10 ea leg alternating
This was the first time doing lunges and I could feel this weight more than I thought I would.
RDL dead lift: 155lbs 3x10
Easier holding on with gloves. Will increase weight each time as I get used to deadlifting from the floor.
Double leg calf raise (using barbell from deadlift): 155lbs 10/10/10
Went to two leg raises as I just could not balance on one leg.
1 arm DB row: 58.5 10/10/10
Shoulder rehab circut: Scap push 10/ scap pull10/ stab ball pushup 10/ pushup hold 30s/ RRL 10/ DB ext Rot 10lbx10 / DB L-Lateral raise 10lbx10
twice staright thru.
DB bench press; 48lbs 10/10/10
Moved up a couple
DB shoulder press: 28lbs 10/10/10
moved up a couple
DB Hammer curl: 28lbs 10/10/9
Chair Dips feet resting on floor: 10/10/10
Yesterday we had a kick-ass Karate session - at least it kicked my ass. Lots of leg work when my legs were already sore from Tuesday.
Today was Young Minds at Work Day. So my boy and I went to work and went to a buch of exhibits in the morning and took the afternoon off to golf 9 holes at the exec-9. He beat me - LOL
Weight Training
weight = 187.4lbs
Warm up: Mobility Complex - concentrating on the depth of the OH squats
DB lunges: 2x28lbs 4x5 ea leg alternating
Quads, Glutes and hams were extremely sore.
RDL dead lift: 165lbs 3x10
Easier holding on with gloves. Will increase weight each time as I get used to deadlifting from the floor.
Double leg calf raise (using barbell from deadlift): 165lbs 10/10/10
Chins (bought a bar today): 6/3/3/2
Shoulder rehab circut: Scap push 10/ scap pull10/ stab ball pushup 10/ pushup hold 30s circut x2
RRL 10/ DB ext Rot 8lbx10 / DB L-Lateral raise 8lbx10
circut x2 shoulder has been too sore so I went down to 8lbs
DB bench press; 48lbs 10/10/10
DB shoulder press: 28lbs 10/10/8
DB Hammer curl: 28lbs 10/10/9
Chair Dips feet resting on floor: 10/10/10
got to raise the feet to make these harder
With my shift to training at home comes an elevation change of about 3000 ft. I didn’t think that the thinner air would affect my training because weight lifting is primarily anaerobic. But it does change the recovery between sets and exercises. I’m also finding that the last few reps are significantly more difficult. I was originally thinking that this was just an effect of switching equipment and training with my son but now wonder it the elevation change has a greater than expected impact.
Any thoughts on this?
I noticed the same thing on a business trip last year, going from sea-level SanFran to Denver CO.
I could perform the usual exercises , but my recovery between sets suffered as I gasped for air. Took a few days to adjust to the elevation.
After about 5 reps you’re using glycolysis to create the ATP the muscle needs to contract. Not enough oxygen, not enough ATP gets replenished and so the last reps get harder and recovery between sets is slower.
[quote]skidmark wrote:
I noticed the same thing on a business trip last year, going from sea-level SanFran to Denver CO.
I could perform the usual exercises , but my recovery between sets suffered as I gasped for air. Took a few days to adjust to the elevation.
After about 5 reps you’re using glycolysis to create the ATP the muscle needs to contract. Not enough oxygen, not enough ATP gets replenished and so the last reps get harder and recovery between sets is slower.[/quote]
Thanks! this is good to know and it means that I may want to restructure my session a bit. Increase the rest periods or go to a 5x5 and fewer lifts. I’ll have to ponder a bit. Anyone have any suggestions for restructuring?
No reason to change. Just take a little longer rest periods until you adapt. Your muscle cells will create more mitochondria to maximally use the oxygen you do get at that altitude and then you won’t need as much rest between sets.
Just wait it out and it’ll all go back to feeling normal.
[quote]skidmark wrote:
No reason to change. Just take a little longer rest periods until you adapt. Your muscle cells will create more mitochondria to maximally use the oxygen you do get at that altitude and then you won’t need as much rest between sets.
Just wait it out and it’ll all go back to feeling normal.[/quote]
Thanks - I do want to continue this program a while longer before switching.
So - I haven’t been doing my cardio the past couple of workouts due to training at home and finishing after dark. You don’t really want to go running or biking after dark up here - bears and mountain lions you know.
Been looking forward to biking a trail at lower elevations that I haven’t tried yet. Well I got about 10 minutes out and the de-raileur stuck in the spoke and bent the support bracket all to hell and pulled the rear tire off the frame. I fixed that the best I could and managed to get back to the car. Took it to the shop and found out they need to order the part 10-14 days - dammit.
Guess I’ll have to try running up here at elevation - oh joy…
Many moons ago when I first went to Fort Carson and Cheyenne Mt in Colorado Springs which is “only” at about 6000 or so I know it took me about 6 weeks to really get acclimated. Like Skid said, I wasn’t noticably weaker but my breathing was definitely more labored. Your workouts are looking great.
[quote]hel320 wrote:
Many moons ago when I first went to Fort Carson and Cheyenne Mt in Colorado Springs which is “only” at about 6000 or so I know it took me about 6 weeks to really get acclimated. Like Skid said, I wasn’t noticably weaker but my breathing was definitely more labored. Your workouts are looking great.[/quote]
Thanks Hel! I’ve been living up here for 19 years so I guess I’m a little surprised at the specific adaptation that happened with my weight training at a lower elevation.
So not a good weekend for training, but I did work around the house yesterday and got out golfing today with my boy.
I have noticed a big change golfing since last August and 40 lbs ago. My swing is smoother and I’m much less stiff both of which I attribute to the weight training I’ve been doing for the last 6 months. I know that I also can hit the ball harder with much less effort now.
I know these comments aren’t strictly weight training logs but they exhibt the results that I’m looking to achieve with my training.
Worked on 1-step sparring forms all last night during karate. Not a heavy workout but much needed practice.
Looking forward to weight training tonight with my boy!
I have made an appt. to see the doc about this shoulder. Hopefully I’ll get a referral to a sports oriented PT to get some help on rehab. But you never know with these HMOs.
Nice looking workouts Soldog! Dude, I couldn’t imagine doing that at those elevations. Hope your shoulder feels better.
[quote]daddyzombie wrote:
Nice looking workouts Soldog! Dude, I couldn’t imagine doing that at those elevations. Hope your shoulder feels better.[/quote]
Thanks DZ - kind of you to say so - but your kind of training demonstrates to me just where I am in terms of strength. But we all do what we can when we can…
The shoulder is a continual nagging irritant that I’m finally taking action to rehab. The Dr.'s visit is to get some PT pointers and to try and see what the underlying issue is.
[quote]soldog wrote:
daddyzombie wrote:
Nice looking workouts Soldog! Dude, I couldn’t imagine doing that at those elevations. Hope your shoulder feels better.
Thanks DZ - kind of you to say so - but your kind of training demonstrates to me just where I am in terms of strength. But we all do what we can when we can…
The shoulder is a continual nagging irritant that I’m finally taking action to rehab. The Dr.'s visit is to get some PT pointers and to try and see what the underlying issue is.[/quote]
Good idea to have the doc look it over.Hope it works out for bro! Jimmy T
I think its awesome you get to train with your son. My 6 and 8 year old boys come down in the basement to workout with me (mostly to watch and play wii).
I hope your shoulder feels better.