Ok guys, my first post in a really long time, and I had a workout! Amazing isn't it.
I think I have gotten to the gym a total of 4 times in the last month, 3 of those were in the last week, but I'm finally starting to get my motivation back.
Tonights workout.
Front Squats
45 x 10
95 x 8
135 x 5
185 x 5
225 x 5
Hang Clean
135 x 5
155 x 5
These are really pathetic after such a long break.
Seated Row
80 x 10
120 x 10
160 x 8 x 2 sets
Dips
BW x 10
BW x 8
DB Chest Press
60's x 10
80's x 8
100's x 5
60's x 10
Chest Supported Row
45 x 12
70 x 12
I finished with 15 minutes on the elliptical.
It's going to take me a few more workouts before I get back to 100%. I think it will be time to start a new routine soon. I might try power training again now that I feel more comfortable with some of the olympic lifts.
I have not completely fallen off the wagon again. I did work out on Thursday night. Nothing too special and I'm still building back up to where I was 2 months ago.
I did some back squats and worked up to 225 for 2 sets of 8.
Then I did a few sets of RDL's for the first time in a long time and I'm really feeling it in my hamstrings.
Next was some random upper body work and a little bit of speed bag because I can't let Kristen have all the fun. I have only tried the speed bag 3-4 times now and I'm starting to get a little better. It's amazing how addicting it can be. You just want the bag to move faster and you continue to try and try and just when you think you are getting it you completely miss the bag and have to start over.
Thanks Tina. I wish I could say it was because of the holidays, but it's mostly just work and lack of motivation. I think I'm finally getting back into it. Today was the first day that I felt strong during my workout.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Got to looking at the rights you grant National Geographic if you use the link I posted above. They essentially want royalty-free rights to use whatever you post to their site in perpituity.
I don't think so.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Ok, you guys got me. But I only had 1 workout that I didn't log. My problem hasn't been not logging my workouts, it has been not actually working out. I did manage to get in a workout tonight.
Back Squat
135 x 8
245 x 10
285 x 8
315 x 6
335 x 3
Back Squat
95 x 8
135 x 5
225 x 5
315 x 3 x 10 sets
Dips
BW x 6
+25 x 6
+45 x 6 x 3 sets
Seated Row
130 x 6
180 x 6 x 4 sets
Skull Crushers
50 x 6
80 x 6
60 x 8 x 3 sets
EZ Bar Curls
50 x 6
80 x 6 x 4 sets
Hanging Leg Raise
BW x 15 x 2 sets
I have been going into the gym without a real plan lately and when I do that I know that I don't push myself as hard as I should. I decided to give Waterbury Method another try. I have done it before and really liked the combination of 10x3 and 4x6.
This was the best workout that I have had in a long time. 10 sets of squats is such a mental battle. After 5 sets I was thinking maybe I'll call it quits after 6 or 8 sets, but I pushed through and finished all 10.
I did seated rows in place of bent over rows to give my back a little break after all of those squats.
The skull crushers were starting to hurt my elbow a little so I dropped the weight and did sets of 8 instead of 6. I may replace these with another triceps movement next time.
DB Bench Press
50's x 8
75's x 5
100's x 3 x 10 sets (I actually did 5 reps in the last set)
RDL
95 x 6
135 x 6
185 x 6 x 2 sets
Standing BB OH Press
45 x 6
95 x 6
115 x 6 x 2 sets
95 x 6
Standing Calf Raise
240 x 6
280 x 6 x 4 sets
Upright Row
40 x 6
80 x 6 x 4 sets
Triceps Pushdown
180 x 6 x 2 sets
200 x 6 x 2 sets
Doing 10x3 bench press using DB's is more work than I expected it to be. It takes more energy to get the weights to and from the rack than it does to do the actual presses. By the 9th set I didn't think I was going to finish and actually failed on my first attempt. The next try went well and I somehow found the energy to squeeze out 5 reps in set 10.
By the time these were finished I barely had anything left for OH presses and had to keep the weight pretty low. To top it all off I had to finish with pushdowns. Between today's workout and the doms I was already feeling from the dips and skull crushers on Sunday, my tris are completely fried right now. It feels good to be sore again.
I finished with about 10 minutes of speed bag work and a 7:52 2000m on the rower, which is very close to my previous best time.
Speaking of rowers, we just ordered a Concept 2 rower! Kristen and I both really love the rower at the gym and they are a whole lot cheaper than a good elliptical. I hope to start posting some better times once I get some more practice.
I started with the rower tonight. 5000m in 21 minutes. My new short term goal for rowing is a 20 minute 5000m. My other goal that will probably be much more difficult to achieve is a sub 7 minute 2000m.
After rowing I did some shoulder rehab work. Internal and External cable rotations, face pulls and then some shrugs.
Next was some ab work and stretching and I finished with another 10 minutes on the bike while I was waiting for Kristen to finish her workout.
Standing Hammer Curls
40's x 6 x 2 sets
45's x 6 x 2 sets
Superset Seated Calf Raise
135 x 6
185 x 6 x 3 sets
Leg Curl
200 x 8 x 4 sets
BB Alternating Lunges
135 x 6 each leg x 4 sets
Good workout. This was probably the most chins I have ever done in a single workout. My right shoulder started to bother my in the last few sets. I think it's related to a nagging problem in that area that seems to be from too much computer work and mousing with my right arm extended. My traps are tight and I can't seem to get them to loosen up. I think it's time to take a trip to my ART guy or get a nice deep tissue massage.
The leg curl machine maxes out at 200, so I did 8 reps instead of the prescribed 6 per set. I may have to find an alternative to these. Too bad my gym doesn't have a glute/ham raise.
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