Changes

 

Yep the shoulder injury put me on the sideline for a while…So I took some time off from the gym, got some meds to help with the pain and changed my routine and so far so good. Started running on the days that I am not lifting, getting in about 4 miles in less than 35 minutes…dropped couple of pounds and improved my overall fitness. It is hard to not lift heavy…It just does not seem right…it feels like cheating, but a man has to do what a man has to do…as much as it pains me that means lifting light. 

had a good workout this morning…did chest and triceps had a very good burn. I used light weight because of the nagging pain in my shoulder, but still got a good burn. Here is the breakdown

Chest

Cable Flyes> 30×12/40×12/50×12(2)

Dumbbell press> 60×12/65×12(3)

Dips> 10 reps: 4 sets

Dumbbell press and extension> 50×7/60×7(3)

Dumbell bench press> 50×12/65×12(3)

Incline barbell press> 125×12/135×12/155×12(2) Guillotine technique used (stop the bar at the throat)

Flyes> 70×12(3)/90×12

Triceps

One arm pushdowns> 30×12/40×12/50×12/60×12

Cable triceps extension> 80×12/90×12/100×12(2)

Interval training on the bike for 15 mins and ran the treadmill for 15 mins. Off day tomorrow. Keep lifting

I was a little worried about working out this morning because of my shoulder…Today was a leg and lower back day, but I always end up doing dips or pullups. I tried to talk myself out of doing the dips and the pullups…but that was a futile argument. I am happy to say that no pain at the shoulder during or after dips or the pullups, but I still plan to lift light on chest and shouder days. Here  is the breakdown  for this morning.

Legs Lower Back

Squats> 115×12/135×12/185×12/205×12

Seated Calf Press> 200×12/290×12/290×12/400×12

Leg Press> 180×12/270×12/360×12x450×12

Leg Extension> 90×12/110×12/130×12/150×12

Hamstring Curl> 50×12/70×12/90×12/90×12

Lower Back

Stiff Legged Deadlifts> 185×12/205×12/225×12/245×12

Good Mornings> 95×12/115×12/135×12/135×12

Cardiio

15 miutes of interval training on the bike, to make things a little harder…rather than s

How many times have seen or heard people in the gym dispensing their vast knowledge and techniques to the new guy or girl in the gym. This is not a bad thing…heck we all got advice (good or bad) when we first started; but why do these self profess trainers work their prodigies at their level rather than at a beginner level? Sometimes it is an ego thing…everybody thinks that they can lift heavy…until they try. It is not even about how much weight you can throw up…sometimes it is about technique and form. I bring this up because of what I witnessed this morning; there is this group of guys that basically teach circuit training…nothing wrong with that, but more I observed the more I wondered what the hell these guys were actual accomplish with their flock sheep. I watch them take the group through basics… bench press, squats, dumbbell curls etc…after about 15 minutes they decided that it was time to move on to more complex movements…like the clean and jerk (or clean and press) again nothing wrong with this, but for those who have done this exercise knows that it is explosive and requires strength and balance to do.
Needless to say they take their lemurs through the movements (kudos for that) to get a feel for the movement…heck at one point they even used a broom handle to mimic the bar, but here is were it goes wrong, rather than leave it there the decide to execute the movement in real time…not good. The first victim quickly stepped up to the bar after watching his sensei go through the movement…with about 95lbs…he decides that he can move the same weight…hahaha!!!! This lemur tries too snatch the weight up and throws his back out…one down five to go…next up a female this time the would be trainer decides to remove the plates and have her use just the bar…again not a bad thing…but how much can she lift (Yes most women on this site can press a 45lb bar…so don’t beat up me for that statement) she gets in her stance…grabs the bar…snatches up and boom!!! Clocks herself in the mouth…blood goes every where; I say to myself this is not good…she leaves to get medical attention. So far the would be trainers manage to break to of their lemurs…how many more will step… well needless to they called it quits after that.
My intent is not to poke fun of people or criticize them. I actually believed that they doing the stand up thing…but their efforts were misguided, because they did not train at trainee’s level and they brought them along to fast. Hopefully the injured personnel will not give on weight training…just go slow next time.
 
 

 

Tuesday was a chest and ticeps/Wednesday was back and shoulders…Thursday was a trip to the TMC to have my right shoulder looked at. At first I thought the pain was from having slept on my arm, but I soon realize that was not the case…the pain got worst the more I moved my arm. So I walked my happy butt down to the TMC for them to look at it, and the P.A said no more heavy lifiting for awhile…o.k how long is a while? two or three days? she said "try two to three weeks" …not news that I wanted to hear, but the bigger question was can I still lift? The answer to that was yes, but only light weight…well what is considered light weight?…she said anything that I could lift that did not cause pain in my shoulder… what was she thinking…guess it will be hit or miss with weight, but I will try to wrap my head around the concept of lifting lighter. Saturday will be my next workout… i’ll see how my shoulder holds up using the lighter weight.

During yesterday’s workout a female came up and asked why are you doing squats, to which I said…to build stronger legs and have a balanced body (oppose to big upper body and pencil legs) to which she said no one will notice…I said "I will" She then said " I don’t see the point to all of this that you guys do..to me it is a waste of time and money." at this point I wanted to choke her for being dismissive and ignorant…So she leaves and jumps on the treadmill…I go back to my workout. Later I am hitting the dead lifts and I over hear these guys raging on this female as she is burning through her workout; the crap these guys were saying started to piss me off and I am sure that she heard it also.
 One guy went as far as to say that the weight room was a man’s domain and females need not be there. Ok…the female stopped and looked at him and she shook her head, rather than drop his rant the guy goes on and on… (Mind you this guy is not in the best of shape) To him a female with muscle definition was not attractive and he would never want his wife to look that way; again to each his own. after about 15 mins of this tirade the female walks over and says to him " Your are fat and bitter, you have no self-discipline to do what I to do and that intimidates you;" At this point you could hear a pin drop in the room…his only retort was to drop the f-bomb on her to the delight of his buddies; but her husband took exception to his behavior…it seems that he was listening to the whole thing. He walks up to the guy and gets in his face and asked him to repeat his last remarks…silence…again the guy asked him to repeat himself…again silence. At this point I am thinking "Let’s get ready to rumble!!!" (LOL) but the guy said to him…" you can have your opinions…but that does not mean that anybody wants to hear them."
It reminded me of some of the blogs on B.B.com about people getting criticized for wanting to lose weight, bulking up or just making a life style change; no one defines you…only you can do that and to the haters that tell you other wise " To Each His Own"
Lift Heavy
 

 

Started this week different, rather than hit chest and biceps;  I did legs and lower back… my uppper body is coming along finel but my lower body needs more definition. I don’t want to be that guy with the huge upper body and pencil legs…but then again to each his own. Here the breakdown.

Legs and Lower Back

Leg Extensions> 70×12/90×12/110×12/110×12

Hamstring Curls> 70×12/90×12/110×12/110×12

Squats> 155×12/205×12/275×12/295×12

Leg Press> 200×12/290×12/380×12/470×12

Deadlift> 135×12/185×12/225×12/265×12

Good Mornings> 45×12/75×12/95×115x12

No cardio today. Have a great one.

Got up late this morning, which was not a good thing at all. I almost rolled over and went back to sleep but that decision would have a bad one. Yeah so I got my happy ass up and put in the some abs work. Here is the breakdown. 

Abs:  

Reverse crunches> 25×4 

Russian twist> 25×4 (with 35lb dumbbell) 

Standing cable crunch> 30×4 (140lbs) 

Oblique bend> 40×4 (45lb plate each hand) 

Weighted sit up> 30×4(45lb plate) 

Ab wheel> 30×4 

  

15 minutes of interval training on the stationary bike. Tomorrow workout will consist of 6.2 mile run… That is going to be interesting. 

 

Yesterday was my day off… I sat around and did nothing, all that I could think about was going to the gym. Sometimes I wonder if taking a day off is really worth it somtimes. The gym is an addiction…a good one too. Here is the breakdown for this morning.

Shoulders and Biceps

Shoulders:

Shrugs> 200×12/240×12/270×12/290×12

Military Press> 95×12/115×12/135×12/155×12 (smith machine)

Upright Rows> 55×12/60×12/80×12/80×12 (ez bar)

Shoulder Press> 200×12/180×12/160×12/140×12 (iso press machine)

Biceps:

21s> 25lbs/55lbs/65lbs/85lbs

Hammer Curls> 40×12/40×12/35×12/35×12

Preacher Curls> 45×12/65×12/85×12/85×12

15 minutes of interval training on the treadmill.

This morining’s session went well looking forward to doing abs on Friday. Have a great day