Monday, July 17, 2006 - Week 405, Day 1074

The dojo is closed this week as my Instructor is on holidays on a house boat retreat. This gives me the perfect opportunity to get at it.

First day back working out and it is PUSH day. Have to take into consideration my injuries with particular attention to my neck and knee. Also in the last 3 months I have had sore shoulders that believe it or not I feel in class when doing form or fundimental movements especially when we have to hold in that postion while the Instructor gives instructions.

Put in the CD player 12 Stone's two Albums I just purchased and 3 Days Grace's new album I also purchased. Time to rock and roll. Did my light 10 minute warm up and on with the show.

Barbell Bench Press = 237 lbs = 5/5/4/4/3
Peck Deck = 370 lbs = 7/6/5
Barbell Seated Military Press = 140 lbs = 5/4+/4/4/4+
Barbell Upright Rows = 100 lbs = 6/6/5
Tricep Press Downs = 130 lbs = 5/10; 135 lbs = 7/5/6
Dumbbell Bent-Over Single-Arm Kickbacks = 89 lbs (per arm) 5/5

Work out took a little longer then I thought as I had to find the right weights to do each with but I think I will have it better planned for my next PUSH work out. I had to drop many of the weights I was doing a month ago due to loss in strength, though I know I will bring them quickly back up.

The Peck Deck uses weight plates but it is a machine so don't think anything about the amount of weight I'm using on this. I hadn't used this for 6 years as the most I can put on for plates is 400 lbs and I grew out of this back then. I thought I'd give it a try to see where I was with it to give me something to shoot for. Plus I wanted another exercise just to finish off the chest that would be different then anything I had done in the last while. Only did 3 sets as a 5 set I think would be too much.

Did seated Military Press as I am having trouble doing the standing as I find I shift my legs and any little movement kills my knee. I won't be able to lift as much doing this but I will still get a good shoulder work out. Also threw in the Upright Rows just to finish off the shoulders, though I can't believe how little weight I used. Shoulders are bugging me more then I thought, though after this workout and the days to follow my shoulders actually feel pretty good. I will raise these by 10 lbs for my next workout.

Tricep Press Downs are done on a machine. Kickbacks I love to finish off the triceps with, however I think I put on too much weight as I did not get the full range of motion. I will drop it 10 lbs for the next workout and see how that feels.

Overall I was glad to get back at this. I finished this off with a shower and a protein shake. The protein I purchased was Strawberry ... yuck. I have full tub of this that I have to take ... man I should have went with a flavor I knew I'd like such as Cookies 'N Cream, Vanilla or tried the Banana. As a note, taking this due to laziness of making something. Then I sat back to watch TV and the shows I taped earlier such as Rock Star - Super Nova.




Tuesday, July 18, 2006 - Week 405, Day 1075

A little sore today which is surprising as I usually don't feel this for 2 days. Perhaps I did too much with the extras such as the Peck Deck and Upright Rows ... though I mostly feel this in my chest. Love and hate it at the same time.

Turned music on and to warm up I decided to use the glider for 10 minutes just to get the pains out and get ready. After done did my warm up for 10 minutes and it is off to the races.

It is PULL day and I set things up to start with Deadlifts but my knee gave out so stopped immediately. This is a little disheartening but like always I will adapt and carry on.

Seated Rear Lat Pull Downs = 175 lbs = 6/8/7/6/6
Barbell Bent-Over Rows = 200 lbs = 6/6/5/6/6
Dumbbell Seated Concentration Curls = 64 lbs (per arm) = 5; 59 lbs (per arm) = 6/6/5/4

Doesn't seem like much of a workout but if I could have done the Deadlifts I would have felt better. Rear Lat Pull Downs are done on a machine and I will add 5 to 10 lbs next time. Bent-Over Rows I will also add on 5 lbs next time. I choice the Concentration Curls to isolate the arm and make sure I have good form. Also because of a previous injury with my bicep I want to play it safe. Did the 64 lbs but wasn't sure I would be able to repeat the same amount of reps the next set so dropped it 5 lbs however I think I will keep it at the 64 lbs next time.

I was also going to do Preach Curls but I thought that would be overkill especially since I used my biceps in the other exercises ... and maybe another reason why I thought it was going to be difficult to do the next sets of the concentration curls as 64 lbs per arm I usually can pull off with no problem.

Not really happy with this overall day of working out but I just need to get settled in. Also I'm finding I have to stop and not go to failure as I'm used to; still have that old body building mentality. Having to stop knowing you have possibly one more rep in you is hard but I will get used to it; have to make this strengthening thing top priority.

QUESTION: Do you think I should add another exercise to this day?




Wednesday, July 19, 2006 - Week 405, Day 1076

Very sore today and actually almost decided not to work out but I hauled myself downstairs and set things up. Going to try the Deadlifts again even though my knee is till hurting. If not I may do lunges though I have had problems with these as well. Also thought about possibly using my leg attachment and doing Leg Extensions and Leg Curls but we shall see.

I get things set up and the I turn the TV on just to make sure the HDPVR will tape my show and low and behold the end of Cinderella Man is on. I sit back and watch the final fight and now I am pumped. I open of the CD player and now add two more discs to the above albums; Crossfade and Breaking Benjamin ... it is time to rock. I hit the Glider again for 10 to 15 minutes because the body is really sore; again a love hate thing. Did my 10 minute warm up and now it is time for the weights; its LEG day.

Barbell Deadlifts = 310 lbs = 7/6/6/5/5
Seated Calve Raises = 10 x 200 lbs, 10 x 225 lbs, 10 x 250 lbs

I nailed the Deadlifts and will add another 5 to 10 lbs next session. Hands were torn up a bit due to the Deadlifts and I was wearing gloves for this; but I pushed on while doing it ... nothing was going to stop me as I was pumped. Knee was still sore but I kept things slow so as to not shift the knee and things were good. I can't do normal calve raises as the knee doesn't feel good so I modified the machine where I sit down and put the bar across my legs and lift up. It was really digging in so I took a floor mat and rolled it up and put it over my legs. I did the first one and found it too simple. I tried again and it also was too simple. I tried the third and it also was too simple but worked it more then the others. Unfortunately 250 lbs on this machine is the highest it can go but I have tried bench pressing on here before and I compare the 250 lbs on the machine to 300 lbs of free weight. If I decide to do this workout again I will go straight for the 250 lbs and going super slow and hold till the calves really burn. I wanted to do the calve raises as I haven't worked them out forever due to the knee problem.

I felt good about the Deadlifts but I wish there were other leg exercises I could do without having to worry about my knee. Deadlifts are good and I went slow and kept good form and push off with my legs, but they just don't compare to Squats and you don't get as good of a work out. Man, who would have thought I'd be missing doing Squats.




Thursday, July 20, 2006

Knee is really bothering me but not as bad as I thought it would. Perhaps I need to work the muscles more as with the month off they may have gotten a little soft. Body really sore today especially the chest still. I know for sure I over worked them but I am liking the feeling. I set things up to do the PUSH day again. I put on the music, hit the glider to warm up the body for 10 minutes and then did my 10 minute warm up. I then layed on the bench and lifted and I knew immediately my body was not ready. I did 1 set of 5 of the 237 lbs and knew I would not be doing myself any favors if I pushed on.

I'm trying to build strength and the muscles should be more rested before working them again. As I've gotten older I have found I have to wait longer between workouts some time and in many cases I can get better results. In fact I've done this workout, the HIT workout and other workouts where I worked out every 4 to 5 days and had results. I think I won't push it and take tonight off.

QUESTION: Do you think I made the right decision or should I have pushed on?

Tomorrow night we have plans so Friday is out of the question for working out. Saturday I golf at 7:45 AM and then we have plans with some friends that night as well. Sunday I plan to tear apart my deck plus help my wife tear out more carpet. The bonus this year goes towards a new deck and laminate floor upstairs except the bedrooms. We are looking foward to these changes though I'm not looking forward to forking out all of that cash. Originally I was going to purchase another sports bike but we agreed that the upgrades to the house should come first. The market around here is crazy and the more you do to your house the more it is worth. I bought our house in 1996 for $112,000 and it was only 4 years old at that time. We were just told that our house is at $300,000 which is sweet. Unfortunately that is only on paper and to sell our house we would have to spend more to get the same ... and with only 8 more years on this house to pay off we will stay here.

Got a little off track but this give you more insight into me and what I go through at my age. Just to let you know being almost 38 doesn't mean a thing and I still feel like I'm young and even with all of the pains I feel great. I'm doing something with my life, I'm focused and dedicated and I will reap those benefits later on. I will have to work out differently and won't be pushing the larger weights like I used to or what a lot of you guys can but I'm still doing it.

Monday, Wednesday and Friday I will be back at this with Tuesday and Thursday in class. Tuesday will be fundimental movements and forms and Thursday is grappling day. Back at you later then.
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"IF I COME ... I'M BRINGING THE PAIN WITH ME"