workout: cardio-ish p1w2

Was planning to use today as a recovery day, but it started out in such a “can’t do anything right” way, I hit the gym for a quick workout. Arms, shoulders and upper back, nothing worth writing about.

February 11, 2009 | Filed Under lifting | Comments Off 

workout: upper body p1w2a

Pretty decent upper body workout, my shoulders felt like were filled with lead by the end. Next week is the heavy week so all the weight will be going up a bit.

Bench: 245×4 (four sets)
Neutral Grip Press: 55×9 (three sets)
Close-Grip Cable Row: 12×9 (four sets)
Side Shoulder Raise: 20×12 (three sets)

February 10, 2009 | Filed Under lifting | Comments Off 

workout: lower body p1w2a

Feeling good after the workout this morning. Tired in a good way, but not exhausted. Focused on depth and keeping the knees approximately shoulder-width during squat as opposed to powerlifting style. Also worked on speed and minimizing rest between sets.

Squat: 245×4 (four sets)
Deadlift: 265×2 (eight sets)
Snatch-Grip Deadlift: 205×2 (four sets), 204×4 (two sets)

Traveling this weekend, so the lifting schedule is going to be a bit off. I’ll have to drop one session of biking and lose a day of rest between today’s lower-body workout and the next.

February 9, 2009 | Filed Under lifting | Comments Off 

workout: upper body p1w1b

Nothing exciting, pretty quick workout. Nice benefit of standing shoulder work is how it also affects the core. Looking forward to tomorrow for a rest and recovery day.

Barbell Press: 136×6 (three sets)
Dumbell Row: 90×8 (three sets)
One Arm Shoulder Press (Neutral): 50×6 (four sets)
Push Up: 15 (three sets)

February 7, 2009 | Filed Under lifting | Comments Off 

workout: lower body p1w1b

Fairly low weight lifting today, came out of the workout a bit drained but I got a bit energy lift about an hour afterwards. Assuming that I didn’t do too much CNS damage and allowed enough recovery time from the lifts earlier in the week.

Front Squat 115×6 (four sets)
Rack Pull 225×6 (four sets)
DB Deadlift 30×6 (3 sets)
Suitcase 45×7 (3 sets)
Leg Lifts 8 reps (3 sets)

February 6, 2009 | Filed Under lifting | Comments Off 

workout: cardio p1w1b

Feeling pretty solid this morning, a little sleepy but decent energy once I got moving.

Upped the cardio a bit and included more rotator-cuff work. After the surgery I’ve been taking care of the shoulder with lots of rotator work. So far it’s held up pretty well. The other shoulder gets a bit sore, but I’m in no hurry to go back under the blade.

Glad that the legs are feeling better, should be ready to go for tomorrow’s workout.

February 5, 2009 | Filed Under lifting | Comments Off 

workout: upper body p1w1a

Upper body day:

Bench: 225×4 (five sets
Neutral Grip Press: 50×10 (three sets)
Close Grip Cable Row: 10×10 (four sets)
Shoulder Raise: 20×12 (three sets)
Side Bridge: 3x20sec

Pretty mild workout, upper body seems to get tired before really getting beat up too much. It’s hard to really get a decent load on bench without a workout partner, also have to be careful not to end up with 300lbs landing on my chest. It’s not like there’s anyone at the gym at 5:00am could actually spot me.

Legs are still beat up, at least I have one more recovery day before front squats on Friday.

February 4, 2009 | Filed Under lifting | Comments Off 

workout: cardio p1w1a

Rough day, hard to get out of bed. My legs are fried, walking will be difficult. The two-degree weather wasn’t very inspiring either. It’s a process, every day. “Just crawl out of bed, just get my gym clothes on, just get the ipod on”. Lifting days are a lot easier, even though they hurt the most and I know I’ll be in pain afterwards and most likely nauseated, cardio is just not fun or interesting.

Low-energy cardio this morning, mostly to recover from the previous day. 25 minutes on bike plus a bit of rotator-cuff work.

February 3, 2009 | Filed Under lifting | Comments Off 

workout: lower body p1w1a

Great lower body workout.

Squat: 135×5, 285×5, 4×245 (five sets)
Deadlift: 245×2 (eight sets)
Snatch Grip Deadlift:185×3 (three sets), 185×5 (two sets)
Bridge: 30sec (three sets)

Hamstrings were very weak, but quads suffered far worse. Walking will be difficult.

February 2, 2009 | Filed Under lifting | Comments Off 

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