Online Fitness Journal - Week of 21 December 2009

[ZenLefty]

I'm working out a little less than normal lately. Every day I have to fight to find a little window of time to get in some exercise. That's okay. Christmas only comes once a year (and it lasts two months!) so before long it'll be all over and I'll be back to my usual routine. I'm a routine kind of guy, I think.

I still feel pretty fit. I'm eating reasonably well and when I do have time to work out I try to get the most out of it. The scale has been kind to me so far this month. Clothes still fit without buttons popping off them. So far so good, I say.

My goal this week is to get in 4-5 good workouts at the gym, plus 1 or 2 cardio workouts at home. Let's see how I do...

As always, feel free to utilize this thread for your workouts if you wish. I'd look forward to reading about them.

[ZenLefty]

1. Monday, 21 December 2009

Bah. Best laid plans to work out, all foiled by christmas! Not much of a workout today but I managed to squeeze in some yoga late in the evening. Still taking the stairs at work and it was pretty tough for me but I managed.

[ZenLefty]

2. Tuesday, 22 December 2009

Squats
Warmup set 135 - 12 reps
245 - 16 reps
245 - 9 reps
245 - 7 reps
The 16 rep squat is a variation on my 20 rep squat routine, in which I'm too f'ing tired to get to 20 and my legs actually give out on me at 16.

Dumbbell Pullovers
75 - 3 sets of 16 reps

Leg Press, Hoist Machine
210 - 20 reps
250 - 14 reps
340 - 12 reps
430 - 10 reps
520 - 3 sets of 10 reps
Never tried this machine before. I just kept adding weight until either (1) it felt like a challenge or (2) I got sick of it. (2) happened first.

21's
70, 1 set of 21

Straight Legged Deadlift
145 - 4 sets of 10
Power Shrugs
145 - 4 sets of 10
I superset these, going light and focusing on the muscle contraction and proper form. This is way lighter than what I would usually do on shrugs, but when done after a good set of deadlifts it takes a bit of effort.

Calf Press
180 - 16 reps
215 - 12, 10, 10, 9 reps
205 - 3 sets of 10 reps
180 - 12 reps
The calves. Are evil. And must. Be punished.

I must have been really tired today. Tired for two weeks now. But I got to the gym and got 'er done. See you tomorrow.

[ZenLefty]

3. Thursday, 24 December 2009

Just a cardio day, and not much time to work out. Ran on the treadmill about 2.8 miles, 30 minutes. 290 some calories burned. Went down to the weight floor and did some sit ups and a set of 21's.

[ZenLefty]

4. Saturday, 26 December 2009

Christmas is over, the goose has gotten thin,
Please to go kick the old man in the shin,
If you don't kick him in the shin, then the head will do,
If you don't kick him in the head...

Ah, sorry. I'm definitely in the after-christmas spirit this year, singing all my favorite after-christmas songs. :)

No workout on christmas day, so I was in a mood to pump some iron on Saturday.

Bench Press
Warmup 135, 16 reps
225, 12 reps
245, 8 reps
245, 6 reps
225, 10 reps
225, 8 reps
There was no one around trustworthy enough to spot me, so I took it easy and went pretty light.

Wide Grip Bench Press
185, 4 sets of 10 reps

21's - 70, 1 set of 21

Seated overhead press
135 - 10, 8, 8, 7, 7 reps
The bar felt heavier than usual this time. I was wondering if someone snuck in an extra plate up there, but I double checked and didn't see anything.

Dips - 4 sets of 12 reps
Leg Raise - 4 sets of 16 reps
Superset these. I focused on raising my legs high and straight; seems like as I get fatigued I cheat a little on form so I made an extra effort today. I could really feel it.

Decline Bench, Hoist Machine
230 - 10, 9, 9, 8 reps

That was it for Saturday.

[ZenLefty]

5. Sunday, 27 December 2009

I was in the mood for a nice, heavy leg day. Figured I'd start with the leg press machine and work my way up gradually in weight.

Leg Press
Warmup set - 450, 16 reps
630 - 12 reps
720 - 10 reps
(about here was when I felt a little pain...)
810 - 8 reps
810 - 3 reps
I stopped early because of what I hope is just a strained groin muscle. I could just feel a slight pain at this point, but I know these injuries. The pain can start small, but it can get pretty serious if you don't lay off that muscle.

Dumbbell Pullovers
75 - 3 sets of 20
At this point I was mad because of the possibility I had injured myself. Don't usually do 3 of 20 but I had some steam to blow off.

Calf Press
180 - 3 sets of 12
Here's the story: I tried a new machine on these. I like the older calf press machine (it's a cybex, and I usually don't like their equipment but their calf press machine is good. The only problem with the cybex is that it doesn't hold a lot of weight (maxes out at 5 plates). The new machine is a Hoist; some of them are good and some of them suck. The Hoist calf machine, sucks. It can hold more plates on the weight horn, but it gets wobbly. Wobbly is bad, pulled groin or no. That and the pads want to slip off your knees and break your legs at the shin. I won't be returning to this machine.

Straight Legged Dead Lift - 145, 4 sets of 10 reps
Power Shrugs - 145, 4 sets of 10 reps
These didn't bother my groin very much so I did what I could.

I tried to do some sit ups but at this point the mere act of using my legs to hold my torso steady was hurting it, so I decided to call it a night and rest up that muscle. Right now, the leg complains pretty much every time I move it. I'll just have to take it easy for a few. Monday's an off-night and Tuesday is upper-body so hopefully by Wednesday it's ready for some cardio.

A little short of my goal this week. 3 days of weights and 1 cardio day. Made a good effort, though, squeezing in workouts where I thought I'd never have time.