Man, it seems like I'm barely able to keep up with the updates. Part of it is that I haven't been going to the gym that much lately, and the other part is that I've been BUSY. Many late nights at the office, a bachelor party, a wedding, and most importantly...surgically removed warts. Exciting!
I haven't posted in 12 days. That's a long time. I've been to the gym 2 or 3 times since then, but my lifts have been very limited. It will help my own memory if I build a loose timeline here, so bear with me.
Weekending 8/12/12. It was a rough week. There was an intense project going on at work, and everyone at my office was working crazy hours. I had a bachelor party to go to Friday night, and swapped late nights at the office for late nights in Atlantic City. Long story short, we come back Saturday evening, and drag myself to the gym Sunday morning.
8/12/12 - Sunday
Bench Press - 4 sets
95x10
135x10
155x10
145x10
135x10
I think that was it on Sunday. I was feeling shitty, hungover and tired. I made some silly decision to do 10 rep sets, and as you can tell, I was going terribly light, and struggling with it.
Monday, I went to the dermatologist, and he surgically removed 2 warts from my hands. The one on my right hand was an ugly bastard, and it was right on the back of my hand near my pointer finger's knuckle. Very visible. Tough to shake hands with people when you have something like that. The other one on my left hand I've had for years, and it's on my palm, near my ring finger callous. That one was bigger, uglier, but very inconspicuous. It never really bothered me because nobody knew it was there. Hell, even my wife didn't know about it for a very long time.
Either way, the Doctor cut them out and cauterized the wounds, leaving me with these 2 gaping holes in my hands. So Wednesday, instead of doing the gym, I go for some sprints.
8/15/12 - Wednesday
Short Sprints - 12 sets
Not much else to say, really. I just sprinted 12 times, and my rest was the walk back to the starting point. My guess is it was like 30 yards.
Saturday morning I make it to the gym again, and I have intentions of doing some pulling. My warts don't agree. I do 2 sets of rows on the universal, and the handles I'm using are digging into the bandaids on my hand. No good. So I switch to bench. Here are those sets.
8/18/12 - Saturday
Bench Press - 3 sets
95x10
135x8
155x10
155x8
145x10
Rows (universal) - 2 sets
120x10
160x8
160x8
Bent Bar Bicep Curls - 1 set
70x10
Saturday night was my cousin's 30th birthday party. Had fun. Ate well. Sunday was my sister in law's 33rd birthday party. Ate well and had fun there too. I also ate some delicious ice cream cake. And a brownie. No good.
And now here I am. It's Tuesday, I hope I can get to the gym today after work.
Stay Puft
Stay Puft has his game face on!
Tuesday, August 21, 2012
Thursday, August 9, 2012
Lots of stuff
Well, this is embarrassing. I worked out last week, both Wednesday and Friday. I'm sitting here trying to remember what the hell I even did.
I think Wednesday (8/1) I did bench and RDL's. I don't remember the weight. I must have done 195 and dropped it to 185. I honestly can't remember. I think Friday I wanted to squat, but couldn't. Instead, I did something. I can't even freaking remember. Maybe I didn't even go? Hell. It's been a rough 10 days or so. It started with a heavy week at work, staying late almost every night. Now that I think about it, I definitely stayed late on Friday, and I think I skipped the gym.
Saturday I went to an annual "party in the park" with friends and family. It's always a long day of fun and games and beers. I'll say that I drank for most of the day and night, and definitely did not go to the gym on either Saturday nor Sunday. Monday continued the heavy workload. There's a project going on, and it's requiring a lot of late nights. In fact, last night (Tuesday) I went to the gym and squatted, but didn't get there till almost 9pm! That's after a 12 hour workday. The squats were... awkward.
I can deal with a little exhaustion. It is what it is. But I wore my vibrams at the party in the park, so they were annihilated. I had to wear my sneakers to squat, and it felt really off. I still did a set at 235, but it felt like my feet were sliding towards the outer side of the shoes. Anyway, here are the sets I can remember from last week, plus the weak squats I did yesterday. Soon, the craziness at work should die down and I can get back to something that resembles a normal workout schedule.
8/1/12 - Wednesday
Bench Press - 3 sets
95x8
135x5
195x3
185x4
185x4
RDL's - 3 sets
135x8
135x7
135x7
8/7/12 - Tuesday
Squats - 3 sets
135x8
185x5
235x5
225x5
225x5
That's all for now.
I think Wednesday (8/1) I did bench and RDL's. I don't remember the weight. I must have done 195 and dropped it to 185. I honestly can't remember. I think Friday I wanted to squat, but couldn't. Instead, I did something. I can't even freaking remember. Maybe I didn't even go? Hell. It's been a rough 10 days or so. It started with a heavy week at work, staying late almost every night. Now that I think about it, I definitely stayed late on Friday, and I think I skipped the gym.
Saturday I went to an annual "party in the park" with friends and family. It's always a long day of fun and games and beers. I'll say that I drank for most of the day and night, and definitely did not go to the gym on either Saturday nor Sunday. Monday continued the heavy workload. There's a project going on, and it's requiring a lot of late nights. In fact, last night (Tuesday) I went to the gym and squatted, but didn't get there till almost 9pm! That's after a 12 hour workday. The squats were... awkward.
I can deal with a little exhaustion. It is what it is. But I wore my vibrams at the party in the park, so they were annihilated. I had to wear my sneakers to squat, and it felt really off. I still did a set at 235, but it felt like my feet were sliding towards the outer side of the shoes. Anyway, here are the sets I can remember from last week, plus the weak squats I did yesterday. Soon, the craziness at work should die down and I can get back to something that resembles a normal workout schedule.
8/1/12 - Wednesday
Bench Press - 3 sets
95x8
135x5
195x3
185x4
185x4
RDL's - 3 sets
135x8
135x7
135x7
8/7/12 - Tuesday
Squats - 3 sets
135x8
185x5
235x5
225x5
225x5
That's all for now.
Tuesday, July 31, 2012
Bench and Squats and Deadlifts
Benched and squatted light weight on Wednesday. Here are the sets.
7/25/12 - Wednesday
Bench - 3 sets
95x8
135x5
195x2
185x3
185x3
Squats - 3 sets
135x8
185x8
185x8
185x8
Then, Sunday I did some deadlifts and bi's.
7/29/12 - Sunday
Deadlifts - 3 sets
135x8
225x5
275x2
305x3
305x3
285x4
Bent Bar Bicep Curls - 2 sets
80x8
70x10
And that pretty much wraps up the week.
Tuesday, July 24, 2012
Some Deadlifts and a birthday
Man, life has been busy. Once again I find myself doing a weekly recap on a Friday, instead of consistently posting throughout the week. Such is life, I guess.
Lets start last week.
After the collision I had with my brother, (almost 2 weeks ago at this point) I stayed away from the gym. I thought I was alright, and I guess overall I was. But my head was hurting the day after (Monday). Touching it with any kind of pressure hurt. And I noticed that after about 3 hours of being awake, I got really tired. By the end of the day I was exhausted, and mentally drained. I came home, went right to sleep. Tuesday was much of the same, and Wednesday saw some improvement. Thursday, I was much better. 3 days of good sleep, no alcohol or anything, and I was doing well. I gave it one more day before going to the gym on Friday. I went in with a bang and did some deadlifts. I decided to go a little light, take it easy and see how I felt.
7/13/12 - Friday
Deadlifts - 4 sets
135x8 (warmup)
225x5 (warmup)
275x5
275x5
275x5
275x5
Well, I felt great. So great, that Friday afternoon my wife and I went out and had some sushi. Really enjoyable afternoon. Then Saturday, I went out for a friends 30th birthday. Had a great time, plenty of drinks, plenty of fun, and only a few minor injuries.
Laziness got the better of me, and I stayed away from the gym until Tuesday. Tuesday I went in and did some flat bench and some incline dumbbell fly's. I also screwed around with some tricep pulldowns using the rope handles on the universal machine. But screwing around is all I really accomplished with that.
7/17/12 - Tuesday
Bench Press - 4 sets
95x8 (warmup)
135x5 (warmup)
185x4
185x4
185x3
175x4
Incline Dumbbell Fly's - 2 sets
45x8 (warmup)
55x6
60x5
Next, I did some simple squatting on Thursday. It's been a while, so I took it easy.
7/19/12 - Thursday
Squats - 4 sets
135x8 (warmup)
185x5 (warmup)
225x5
225x5
225x5
225x5
And finally, Saturday. Ahhhh, generic back day Saturday. I did do some cleans, no heavy weight at all. Did 2 reps every minute, on the minute, until I failed to get the bar up. Yes, it's pretty weak.
7/21/12 - Saturday
Hang Cleans - 1 set of 3, 7 sets of 2
95x8 (warmup)
135x3
135x2
135x2
135x2
135x2
135x2
135x2
135x2
Cable Rows - 3 sets
120x8 (warmup)
135x8 (warmup)
180x7
180x7
180x6
Weighted Chinups - 21 reps total
25x4
25x3
25x3
25x3
25x3
25x3
25x2
0x5
Rear Delts on Pec Deck Machine - 3 sets
180x8
195x6
180x8
And that pretty much sums up the week. The plan is some benching tonight, followed by some squats on Thursday. I need to get deadlifts in somewhere too.
I need to actually follow a program.
Lets start last week.
After the collision I had with my brother, (almost 2 weeks ago at this point) I stayed away from the gym. I thought I was alright, and I guess overall I was. But my head was hurting the day after (Monday). Touching it with any kind of pressure hurt. And I noticed that after about 3 hours of being awake, I got really tired. By the end of the day I was exhausted, and mentally drained. I came home, went right to sleep. Tuesday was much of the same, and Wednesday saw some improvement. Thursday, I was much better. 3 days of good sleep, no alcohol or anything, and I was doing well. I gave it one more day before going to the gym on Friday. I went in with a bang and did some deadlifts. I decided to go a little light, take it easy and see how I felt.
7/13/12 - Friday
Deadlifts - 4 sets
135x8 (warmup)
225x5 (warmup)
275x5
275x5
275x5
275x5
Well, I felt great. So great, that Friday afternoon my wife and I went out and had some sushi. Really enjoyable afternoon. Then Saturday, I went out for a friends 30th birthday. Had a great time, plenty of drinks, plenty of fun, and only a few minor injuries.
Laziness got the better of me, and I stayed away from the gym until Tuesday. Tuesday I went in and did some flat bench and some incline dumbbell fly's. I also screwed around with some tricep pulldowns using the rope handles on the universal machine. But screwing around is all I really accomplished with that.
7/17/12 - Tuesday
Bench Press - 4 sets
95x8 (warmup)
135x5 (warmup)
185x4
185x4
185x3
175x4
Incline Dumbbell Fly's - 2 sets
45x8 (warmup)
55x6
60x5
Next, I did some simple squatting on Thursday. It's been a while, so I took it easy.
7/19/12 - Thursday
Squats - 4 sets
135x8 (warmup)
185x5 (warmup)
225x5
225x5
225x5
225x5
And finally, Saturday. Ahhhh, generic back day Saturday. I did do some cleans, no heavy weight at all. Did 2 reps every minute, on the minute, until I failed to get the bar up. Yes, it's pretty weak.
7/21/12 - Saturday
Hang Cleans - 1 set of 3, 7 sets of 2
95x8 (warmup)
135x3
135x2
135x2
135x2
135x2
135x2
135x2
135x2
Cable Rows - 3 sets
120x8 (warmup)
135x8 (warmup)
180x7
180x7
180x6
Weighted Chinups - 21 reps total
25x4
25x3
25x3
25x3
25x3
25x3
25x2
0x5
Rear Delts on Pec Deck Machine - 3 sets
180x8
195x6
180x8
And that pretty much sums up the week. The plan is some benching tonight, followed by some squats on Thursday. I need to get deadlifts in somewhere too.
I need to actually follow a program.
Monday, July 9, 2012
Too much this weekend
This weekend was a mess. Too much of a lot of things. Too much sun, too much booze, too much exercise, too much food, and not enough sleep. Where to begin? I've been behind in posting... as in Friday I posed Tuesday's workout, meanwhile I went to the gym on Thursday. Time to catch all of that up so that I'm current.
Lets start with Thursday.
7/5/12 - Thursday
Bench - 4 sets (plus warmups)
185x4
175x4
175x4
175x4
Incline Dumbbell Fly's - 3 sets
35's x 8
45's x 8
55's x 7
Pretty straightforward. Since I waited so damn long to post it, I don't remember what else I did, if I even did anything. I remember being somewhat rushed. Why, I have no idea. Onto Friday.
7/6/12 - Friday
Barbell Complex - 5 or 6 sets at 95lbs
7 cleans, 7 RLD's
7 cleans, 7 Overhead Press
7 front squats, 7 RDL's
7 cleans, 7 Overhead Press
7 front squats, 7 underhand rows
You get the picture. I don't remember the exact combinations, but I pretty much just kept doing 2 exercises of 7 reps and resting about a minute and a half in between. Pressing was really weird. I haven't done anything with my shoulders in a long while. By the last set I could only press 4 or 5 reps before failing.
Onto Saturday. Not a real workout, but I went for a walk with 25lbs in a backpack. Walked for about 25 minutes.
7/7/12 - Saturday
25lb Walk - 25 minutes in vibrams.
The walk wasn't too bad, but man, I was definitely feeling it. Sore in the shoulders from the weight, and just plain uncomfortable on the feet and lower back. Just goes to show I might be getting a little stronger (barely) at the gym, I'm not really getting into great "shape." Stuff like this can only help though. I'd like to say that I want to do this on a weekly basis. We'll see if I actually do it.
After this my wife and I spent a few hours in the sun at the pool. Between a few drinks and the sun, we left there totally wiped. Oh, and I ripped my left middle toenail partially off when jumping into the pool. Completely random. Came home, ate some dinner, and quickly went back out to watch the UFC fight. More drinks and more food, and finally left and went to bed close to 2am.
7/8/12 - Sunday
Onto Sunday morning where I woke up bright eyed at 6:30 am, unable to fall back asleep. Sunday's mean softball. I eat a small breakfast, pound coffee and water, and head to the field by 11am. It's really hot and bright, and I'm not handling it too well. I started the game in a tank top, but my shoulders started burning up halfway through the 1st game.
To get to the point - I was playing left field, and my brother is playing left center field. Between the heat and the hangover, I wasn't feeling too great. I was downright hurting, but I was still playing hard. So when a bloop fly ball is hit in between left field and left center, both my brother and I are sprinting all out for this ball. It's a little blooper, so it's not in the air too long, and before you know it we're both converging on it together. And both of us dive for it at full tilt.
My head collides with his shoulder and we both collide with the ground. My immediate reaction is "Where is the ball, did one of us catch it?" I see the ball dribbling away from us, and stupidly yell to someone to get the ball in. I go to stand up as if everything is normal, and that's when it hits me. I just fucking collided with my brother. The world tilts and I go back on my hands and knees, suddenly realizing the pain shooting through my skull.
I ended up alright, stayed in the game. Just needed a minute to collect myself. No symptoms of concussion, I was still "with it" and remember everything. No real headache, just pain on the side of my head. And a nice long nap afterwards.
The good news is we won both games and I had a bunch of hits and a few good plays in the field. Now, I can concentrate on getting my shoulder fixed up in time for the fall league.
Today, I'm beat up. My head is not aching, but it's painful to touch the area that was hit. My shoulder hurts from landing awkwardly on the ground. I'm limping from soreness in my legs from the walk on Saturday plus the missing toenail. I feel like shit and need a few days off. At least today, and probably tomorrow too.
I'll update when I head to the gym. Take it easy.
Lets start with Thursday.
7/5/12 - Thursday
Bench - 4 sets (plus warmups)
185x4
175x4
175x4
175x4
Incline Dumbbell Fly's - 3 sets
35's x 8
45's x 8
55's x 7
Pretty straightforward. Since I waited so damn long to post it, I don't remember what else I did, if I even did anything. I remember being somewhat rushed. Why, I have no idea. Onto Friday.
7/6/12 - Friday
Barbell Complex - 5 or 6 sets at 95lbs
7 cleans, 7 RLD's
7 cleans, 7 Overhead Press
7 front squats, 7 RDL's
7 cleans, 7 Overhead Press
7 front squats, 7 underhand rows
You get the picture. I don't remember the exact combinations, but I pretty much just kept doing 2 exercises of 7 reps and resting about a minute and a half in between. Pressing was really weird. I haven't done anything with my shoulders in a long while. By the last set I could only press 4 or 5 reps before failing.
Onto Saturday. Not a real workout, but I went for a walk with 25lbs in a backpack. Walked for about 25 minutes.
7/7/12 - Saturday
25lb Walk - 25 minutes in vibrams.
The walk wasn't too bad, but man, I was definitely feeling it. Sore in the shoulders from the weight, and just plain uncomfortable on the feet and lower back. Just goes to show I might be getting a little stronger (barely) at the gym, I'm not really getting into great "shape." Stuff like this can only help though. I'd like to say that I want to do this on a weekly basis. We'll see if I actually do it.
After this my wife and I spent a few hours in the sun at the pool. Between a few drinks and the sun, we left there totally wiped. Oh, and I ripped my left middle toenail partially off when jumping into the pool. Completely random. Came home, ate some dinner, and quickly went back out to watch the UFC fight. More drinks and more food, and finally left and went to bed close to 2am.
7/8/12 - Sunday
Onto Sunday morning where I woke up bright eyed at 6:30 am, unable to fall back asleep. Sunday's mean softball. I eat a small breakfast, pound coffee and water, and head to the field by 11am. It's really hot and bright, and I'm not handling it too well. I started the game in a tank top, but my shoulders started burning up halfway through the 1st game.
To get to the point - I was playing left field, and my brother is playing left center field. Between the heat and the hangover, I wasn't feeling too great. I was downright hurting, but I was still playing hard. So when a bloop fly ball is hit in between left field and left center, both my brother and I are sprinting all out for this ball. It's a little blooper, so it's not in the air too long, and before you know it we're both converging on it together. And both of us dive for it at full tilt.
My head collides with his shoulder and we both collide with the ground. My immediate reaction is "Where is the ball, did one of us catch it?" I see the ball dribbling away from us, and stupidly yell to someone to get the ball in. I go to stand up as if everything is normal, and that's when it hits me. I just fucking collided with my brother. The world tilts and I go back on my hands and knees, suddenly realizing the pain shooting through my skull.
I ended up alright, stayed in the game. Just needed a minute to collect myself. No symptoms of concussion, I was still "with it" and remember everything. No real headache, just pain on the side of my head. And a nice long nap afterwards.
The good news is we won both games and I had a bunch of hits and a few good plays in the field. Now, I can concentrate on getting my shoulder fixed up in time for the fall league.
Today, I'm beat up. My head is not aching, but it's painful to touch the area that was hit. My shoulder hurts from landing awkwardly on the ground. I'm limping from soreness in my legs from the walk on Saturday plus the missing toenail. I feel like shit and need a few days off. At least today, and probably tomorrow too.
I'll update when I head to the gym. Take it easy.
Friday, July 6, 2012
Independence Day Deadlifts
Alright, I didn't deadlift on July 4th, but I did do them on the 3rd. I envisioned myself "stepping my game up" and pushing it to 315. All on the course to getting a new deadlift PR in a few weeks. Well, I got 315 for 3 reps, but my form was atrocious and my grip was slipping like crazy.
I was feeling weird, so I did some quad extensions on the machine. Haven't done those in at least a year. I don't know what came over me. As I said... weird.
Independence day was fantastic. Went to my aunt's house, and enjoyed the sun, the pool, and amazing food. I ate 2 plates of pulled pork and homemade bbq sauce, with corn, coleslaw, chick pea salad, burgers and venison. It was a lot. Plus some apple pie and a fruit/pudding/whipped cream pie. And then we ended the night with some fireworks brought over by my cousin. And of course, there was plenty of beer to go around.
Really, it was such a great day.
Anyway, here are my sets from the 3rd.
7/3/12 - Tuesday
Deadlifts - 3 sets
135x8 (warmup)
225x5 (warmup)
315x3
295x5
295x5
Leg Extension Machine - 3 sets
175x8
195x8
195x8
Bent Bar Bicep Curls - 1 set
70x10
To top off this whole post, the Mets vs Phillies last night was one hell of a game! On a night where Dickey and Hamels both struggled a little, the score went back and forth all night. A big walk off hit by D. Wright in the bottom of the 9th put the game away! Just awesome! I'm a huge Mets fan, so this one really made my night.
I was feeling weird, so I did some quad extensions on the machine. Haven't done those in at least a year. I don't know what came over me. As I said... weird.
Independence day was fantastic. Went to my aunt's house, and enjoyed the sun, the pool, and amazing food. I ate 2 plates of pulled pork and homemade bbq sauce, with corn, coleslaw, chick pea salad, burgers and venison. It was a lot. Plus some apple pie and a fruit/pudding/whipped cream pie. And then we ended the night with some fireworks brought over by my cousin. And of course, there was plenty of beer to go around.
Really, it was such a great day.
Anyway, here are my sets from the 3rd.
7/3/12 - Tuesday
Deadlifts - 3 sets
135x8 (warmup)
225x5 (warmup)
315x3
295x5
295x5
Leg Extension Machine - 3 sets
175x8
195x8
195x8
Bent Bar Bicep Curls - 1 set
70x10
To top off this whole post, the Mets vs Phillies last night was one hell of a game! On a night where Dickey and Hamels both struggled a little, the score went back and forth all night. A big walk off hit by D. Wright in the bottom of the 9th put the game away! Just awesome! I'm a huge Mets fan, so this one really made my night.
Monday, July 2, 2012
Bench and Chins
A quick update: Saturday morning I did some bench, chins and shrugs. Here are the sets.
6/30/12 - Saturday
Bench Press - 5 sets
95x8 (warmup)
135x6 (warmup)
185x3
185x3
185x3
165x5
135x8
Weighted Chinups - 23 reps
25x5
25x4
25x4
25x3
25x3
25x2
25x2
Shrug Machine - 3 sets
90x10 (warmup)
180x10
180x10
180x10
Not going to the gym tonight, I'm really sore. Hopefully Tuesday I can go and do some deadlifts. Wednesday morning I'll probably go and do something light, like arms and abs or something, just to keep active. Or sprints? We'll see.
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