ExRx.net

Went up on bench (easy to go up more, but I am very slow to increas from shoulder issue) and also on tricep press. Probably could have gone up on more, but am feeling a bit fragile with all the recent joint issues, so held off.

Kind of wonder a bit if my workouts might be too intense. I go circuit style through the entire thing. My cardio can take it and I'm even kind of mentally used to the exertion and the lactic acid. After doing it for months. But it is hard on my forearms. And the weights are now well more than 50% higher than when I started last summer.

Date: 04AY10
Week: NS20A1
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
machine curls 85/85#
tricep press 190/185#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 90/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, 10#
prone shoulder stabilization flies 5/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: none.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calves with towel, wall

Tissue work: back and calves

ankle treatment
ice, motrin, stretch

Assessment:
* Workout: curls were strong for once, but pec flies weak. I am trying to concentrate on the pec muscle when I do the motion...and it seems to make that part work harder, but overall motion strenght goes down. On curls, I'm thinking about switching to some other motion than the machine I've used so long. Somehow feel it more in my grip than my arm (although they've definitely gotten bigger...so donno.)
* Diet: On track.
* Weight: 167 (+2)

Really behind on reports. I guess the injury has thrown a monkeywrench in my diligence. Also, got some real work done.

Still avoiding leg-based work, so enforced rest

Date: 05MAY10
Gym: NA
Week/day: NS20-R1 (L1)

Cardio: none

Assessment:
* Workout: Total rest day. I did not really do any knee or ankle rehab out of various concerns/doubts. Wonder if I should add some of this back.
* Diet: Overcarbed in evening
* Weight: 164 (-1).

Another from memory report

Date: 06AY10
Week: NS20A2
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
machine curls 85/85#
tricep press 190/185#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 90/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, 10#
prone shoulder stabilization flies 5/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: none.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
none

Tissue work: back and calves

rehab
none

Assessment:
* Workout: pretty good.
* Diet: Still high.
* Weight: 172 (+7!) Probably some water in that (or lack of water in 164 yesterday)

Another from memory report. Still resting ankle.

Date: 07MAY10
Gym: NA
Week/day: NS20-R2 (L2)

Cardio, stretching, rehab: none

Assessment:
* Workout: Total rest day. Little slack on not doing rehab or stretching, but also confused. guess I need to write a program and do minimum or just make guesses and do things that seem best.
* Diet: On track.
* Weight: 168 (+3). Heading back to normalcy.

Last from memory report.

Date: 08MAY10
Week: NS20A3
Gym: Reston Y

Strength: "Arms"
bench 135/135# (no pauses)
machine curls 85/85#
tricep press 190/185#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 90/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, 10#
prone shoulder stabilization flies 5/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: none.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
none

Tissue work: back and calves

rehab
none

Assessment:
* Workout: pretty good.
* Diet: OK except late and than a bit of Okama/butter binge.
* Weight: 168 (+3)

A "not from memory report".

Date: 09MAY10
Gym: NA
Week/day: NS20-R3 (L3)

Cardio, stretching, rehab: none

Assessment:
* Workout: Enforced rest day.
* Diet: On track.
* Weight: 168 (+3). Should be coming down soon. Not burning like I do when I have bigger workouts...but on track foodwise.

Programmed rest day

Date: 10MAY10
Gym: NA
Week/day: NS20-R4 (R1)

Cardio, stretching, rehab: none

Assessment:
* Workout: NA
* Diet: On track.
* Weight: 166 (+1).

Biked for first time in 2 weeks. Felt OK. Little prickly in both calves. Maybe psychosomatic. Achilles tolerated it OK. Felt it when trying to soleus stretch after though.

First arms day of new 2 weeker. Went up on
*tricep press
*lat pulldowns
*back extensions
Should be able to go up on a lot more in next 2 weeks, but I have been a bit ragged and with all my fragility, just thought smarter to wait.

Date: 11MAY10
Week: NS21A1
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
machine curls 85/85#
tricep press 190/190#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 95/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back Extensions, 15#
prone shoulder stabilization flies 5/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: 30 minutes bike

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
Calf (couldn't do shin)
hammie
butt
quad
hip flexor


Tissue work: forgot

rehab
none

Assessment:
* Workout: pretty good. Missed foam rolling. confused on what to do for rehab, really--thinking nothing, unless I go back and insist on PT.
* Diet: too much protein bars last night. OK today, need a little more protein and Poly salad. Feel full...
* Weight: 169 (+4) Forgot my scale at Mom's and am using a spare (probably would be up from 166 though).

First day back doing legs. Tried anterior tibialis and it was sort of tolerable at 40, but felt...not pain, but danger at 50 (55 was previous). I may add it back in at 40, next day. Hamstring curls, I droped 20 pounds lighter (was strong, but I just worry the gastroc involvement). Other lifts was fine, did old amounts, not strength loss.

Swimming was akward, could not do normal flutter kick. Swam with fott in neutral

Date: 12MAY10
Gym: Richmond Y
Week/day: NS21-L1

Cardio: Swim: 1500. Bike: 30.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, SKIPPED
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 95/95#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc, but not soleus
hamstring
glutes
quads
hip fleors

Foam rolling: back and calves

Assessment:
* Workout: OK. ankle felt same after. Maybe a little worse. Felt good when using it except with swim.
* Diet: on track.
* Weight: missed

Date: 13MAY10
Week: NS21A2
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
machine curls 85/85#
tricep press 190/190#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 95/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back Extensions, 15#
prone shoulder stabilization flies 5/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: 15 plus 45 minutes

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
Calf (couldn't do shin)
hammie
butt
quad
hip flexor

Tissue work: back, calves

rehab
none

Assessment:
* Workout: fine. Felt good to basically do a normal Poly wo.
* Diet: on track. Have a Hoff bet on the line.
* Weight: 167 (+2).

My regular doc reviewed the note from the temporary doc and said to do PT for my ankle. Start Tuesday.

Felt a little more able to use it in the pool (still akward, but I flutter a bit).

Date: 14MAY10
Gym: Richmond Y
Week/day: NS21-L1

Cardio: Swim: 1500. Bike: 15 plus 15.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, SKIPPED
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 95/95#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calve and shin (gentle)
hamstring
glutes
quads
hip fleors

Foam rolling: back and calves

Assessment:
* Workout: OK. Little more tired than last time.
* Diet: on track. HOpe to go back to a higher cal maintenance load soon.
* Weight: scale malfunctioning. Will get other scale from Mom's house Sunday. Feel a teensy bit of leaning in my ab cavity when swimming and sleeping, saphenous starting to come out a little. Still have plenty of fat on the front.

Date: 15MAY10
Week: NS21A3
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
machine curls 85/85#
tricep press 190/190#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 95/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back Extensions, 15#
prone shoulder stabilization flies 5/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: 15 plus 45 minutes

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
Calf (couldn't do shin)
hammie
butt
quad
hip flexor

Tissue work: back, calves

rehab
none

Assessment:
* Workout: fine. less biking than normal, but think it's fine today.
* Diet: on track.
* Weight: 168 (+3). alternate scale.

Ankle feeling better. Cooler day for the ride today.

Trainer who does my BF challenged me to press the entire stack on the tricep press machine (270). Could not even get really held down (there is no belt, you can kind of use your quads to push your back against the seat, but that did not work...I don't think I could press it anyway. Trainer pressed it once, but could not hold himself down either.

He talked about designing a new exercise for me for glutes (maxing the machine and adding 15 pounds on, will run out of room eventually to add weights).

Adjusted the back so I move forward one notch on the leg extensions and hamstring curls. Felt a little strange, but better. less hip movement now.

Been thinking of some of the arm exercises where it is hard for me to make jumps because of increments so large percentage wise (lateral raises, etc.) Think I may start varying rep amounts as a way to make smaller step changes before changing weights.

Date: 16MAY10
Gym: Richmond Y
Week/day: NS21-L3

Cardio: Swim: 1500. Bike: 15 plus 15.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 11/11
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, SKIPPED
glutes, single leg 155/155#
hip adduction 170/170#
hip abduction 140/140#
leg extensions 95/95#
hamstring curl, seated 95/95#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calve and shin (gentle)
hamstring
glutes
quads
hip fleors

Foam rolling: back and calves

Assessment:
* Workout: Good.
* Diet: on track. Hoff challenging is forcing me.
* Weight: not measured.

Programmed rest day

Date: 17MAY10
Gym: NA
Week/day: NS21-R1

Cardio, stretching, rehab: none

Assessment:
* Workout: Fine. snuck in some pseudo-cardio by walking to and from the Delta Mike Victor (car registration ended in April, don't want a ticket), barber shop, etc. Maybe an hour of walking all in.
* Diet: On track. Am raising restrictions to 2800 calories.
* Weight: no measurement, but think I'm 165 or under.

Went up on tricep press

Date: 18MAY10
Week: NS22A1
Gym: Richmond Y

Strength: "Arms"
bench 135/135# (no pauses)
machine curls 85/85#
tricep press 195/190#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 95/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 26/26
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back Extensions, 15#
prone shoulder stabilization flies 5/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: 15 plus 15 minutes

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
Calf (couldn't do shin)
hammie
butt
quad
hip flexor

Tissue work: back, calves

rehab
calf raise singles 2*10

Assessment:
* Workout: fine. less biking than normal, but think it's fine today.
* Diet: on track at 2800 (new setting).
* Weight: not measured.
* Life: Need to get in another solid 4 hours of work and 2 hours of admin before hitting the bunkie. Will be a late one. Need to restrict myself to less internet (maybe once in AM, once after workout for cooldown)