lifting doesn't feel so good anymore

Now that I'm lifting weights once a week and swimming almost daily my joints don't feel super good after a session with the weights. For instance, I'm sore today. I lifted last night with Marcela at the Shed. She has great form on the bench, by the way. But the once a week thing is just enough to make me sore, rather than accomplish anything significant, I think, in the strength department. This may call for a drastic overhaul of my weight training strategy. Recently, sets every two minutes was all the rage. Looking forward, it may make more sense to slow down the pace of my sessions but increase weight. I'm just saying, it's something for me to think about.

da numbers:

• bench press
• 1 x 12 @ 155 lbs on 2:00, feet up
  
• 1 x 12 @ 165 lbs on 2:00, feet up
  
• 1 x 6 @ 185 lbs on 2:00, feet down
  
• 1 x 12 @ 165 lbs on 2:00, feet down
  
• I went heavy on the third set, mostly to mix things up, and to psych up for a big fourth set.
• I like this feet up/down transition. Feet up for light weights and warm ups. If an upcoming set is a concern, put feet down. I think it's good to train this mental switch - when feet are down it's business time.
  
• There was more than 2:00 minutes before the next exercise, maybe more like 5:00.
  
• incline bench press
• 1 x 12 @ 115 lbs on 2:00
• 1 x 12 @ 125 lbs on 2:00
• 1 x 6 @ 145 lbs on 2:00
• 1 x 12 @ 125 lbs on 2:00
• There was more than 2:00 minutes before the next exercise, maybe more like 5:00. 
  
• behind-the-neck press
• 1 x 12 @ 65 lbs on 2:00
• 1 x 12 @ 85 lbs on 2:00
• 1 x 3 @ 105 lbs on 3:00
• 1 x 10 @ 85 lbs on 2:00
• Slowed down a little here, had "technical difficulties".
• arms super set - standing BB triceps extensions & biceps curls with the french curl bar
• extensions - 1 x 12 @ 45 lbs
• curls - 1 x 8 @ 60 lbs
• extensions - 1 x 12 @ 65 lbs
• curls - 1 x 10 @ 70 lbs
• extensions - 1 x 12 @ 65 lbs
• curls - 1 x 10 @ 80 lbs
• extensions - 1 x 12 @ 65 lbs
• curls - 1 x 10 @ 80 lbs 
• Just tried to keep moving here, didn't pay attention to timing these sets.

Finished things up with some abdominal work and restorative shoulder exercises.

first iron

Was a little tired from a bunch of training this week, as is typical of Fridays, but got myself in to the gym for a good session with the weights. Today's focus: arms and abdominals. da numbers:

• DB bench press
• 3 x 12 @ 65 lbs on 2:00
• DB flys
• 3 x 12 @ 25 on 2:00
• DB seated shoulder press
• 3 x12 @ 35 on 2:00
• preacher curls
• 1 x 12 @ 65 (assuming the french curl bar is 25 lbs) on 2:00
• 2 x 12 @ 75 on 2:00
• triceps cable press down
• 1 x 12 @ 45 on 2:00
• 2 x 12 @ 55 on 2:00
• incline seated DB curls
• 3 x 12 @ 30 on 2:00
• reverse crunches
• 3 x 12 on 2:00

Finished with some shoulder cuff restorative exercises.

late iron

Lifted late afternoon yesterday, opting to swim before work. So, by the time 5:30 PM came around I was not a raging bundle of energy. But things came together, as they usually do, once I started pushing the weights around. This turned out to be a good session, and a good fitness day.

da numbers:

• bench press
• 3 x 12 @ 155 lbs on 2:00, feet up
• incline bench press
• 3 x 10 @ 135 on 2:00
• behind-the-neck shoulder press
• 3 x 9 @ 85 on 2:00
• standing BB triceps extensions
• 1 x 12 @ 35 on 2:00
• 1 x 12 @ 45 on 2:00
• 1 x 12 @ 55 on 2:00
• 1 x 12 @ 65 on 2:00
• standing BB biceps curls
• 1 x 12 @ 35 on 2:00
• 1 x 12 @ 45 on 2:00
• 1 x 12 @ 55 on 2:00
• 1 x 12 @ 75 on 2:00
• 1 x 12 @ 85 on 2:00
• dips
• 3 x 20 

first iron

I got to the Shed this morning at 6:30 to commence operation 'Don't Puke' - don't know what was going on with me but trying not to yak took all my concentration. And this is odd because ordinarily I would love to be able to say I worked it so hard I hurled. When the time finally comes though, it doesn't feel so good. Nausea is not inspiring.

Tried something a little different. Sets on the 2:00, although a few intervals between exercises I pushed out to 3:00 because setting up seemed particularly involved today. For example, setting up for super sets, two bars with weight and adjusting the bench, takes some time. Anyways, the thinking was I would go through my key chest and shoulder lifts (bench, incline and shoulder press) fast before moving on to arms, for which today was the focus, then finish with abdominals. Yes, abdominals. And yes, I know that's my stomach. I hate abdominal exercises, never do them, but I've had it with my belly. It sticks out way far and looks funny. I'm pretty lean right now and in good condition for being me, you can even see stomach muscles, but it just sticks out. Maybe there's nothing that can be done but I thought I'd try. On the list of exercises I never do, abdominal stuff is at the top.

the numbers:

• bench press
• 1 x 12 @ 135 lbs on 2:00
  
• feet up
  
• 1 x 12 @ 155 on 2:00
• feet up
  
• 1 x 12 @ 175 on 2:00
• feet down
  
• felt good - this is kind of a chunk of change for me for sets on 2:00.
• incline bench
• 1 x 12 @ 95 on 2:00
• 1 x 12 @ 115 on 2:00
• 1 x 12 @ 135 on 2:00
• behind-the-neck shoulder press
• 1 x 12 @ 55 on 2:00
• 1 x 12 @ 75 on 2:00
• 1 x 9 @ 95 on 2:00
• arms super set - skull crushers w/ the bench bar & standing curls w/ the french curl bar
  
• skull crushers
• 1 x 12 @ 55 on 1:00
• curls
• 1 x 12 @ 50 (I think the bar is 10 lbs anyway) on 1:00
• skull crushers
• 1 x 12 @ 65 on 1:00
• curls
• 1 x 12 @ 50 on 1:00
• skull crushers
• 1 x 12 @ 65 on 1:00
• curls
• 1 x 12 @ 60 on 1:00
• skull crushers
• 1 x 12 @ 75 on 1:00
• curls
• 1 x 12 @ 60 on 1:00
• skull crushers
• 1 x 12 @ 75 on 1:00
• curls
• 1 x 12 @ 60 on 1:00
• dips
• 1 x 16 on 2:00
• 2 x 20 on 2:00
• reverse crunches
• 3 x 12 on 2:00
• I thought my stomach muscles might explode out of my body. A major cramp here felt imminent.
  
• hanging crunches
• 1 x 12 on 2:00
• 1 x 10 on 2:00
• 1 x 12 on 2:00
• Again, cramping imminent.
  

first iron

While watching the U.S. women's gymnastics Olympic trials last night I realized I suck. Shawn Johnson, for comparison, does not suck. She's physically a specimen and a monstrous competitor. And if you just looked at her face you would think she is a sweet little high school girl. She is a predator posing as a house pet and she's rad. So, this morning I tried to be ferocious like Shawn. I don't know that I achieved ferociousness but I certainly was inspired.

The numbers:

• DB bench press
• 1 x 12 @ 65 lbs on 2:00
• 1 x 12 @ 70 on 2:00
• 1 x 12 @ 75 on 2:00
• cable flys
• 2 x 12 @ 40 on 2:00
• 1 x 12 @ 45 on 2:00
• seated DB shoulder press
• 1 x 12 @ 30 on 2:00
• 1 x 12 @ 35 on 2:00
• 1 x 12 @ 40 on 2:00
• later DB shoulder raises
• 2 x 12 @ 15 on 2:00
• 1 x 12 @ 20 on 2:00
• preacher curls
• 1 x 12 @ 65 (assuming 25 lb bar) on 2:00
• 1 x 12 @ 85 on 2:00
• 1 x 12 @ 75 on 2:00
• skull crushers
• 1 x 12 @ 75 (assuming 25 lb bar) on 2:00
• 1 x 12 @ 85 on 2:00
• 1 x 11 @ 85 on 2:00
  
• triceps cable press downs
• 2 x 10 @ 55 on 2:00
• 1 x 12 @ 40 on 2:00

Did some restorative shoulder cuff exercises at the end. And lots of stretching.

first iron

I changed things up a bit today. Rather than 5 sets of an exercise I did 3 and did 7 instead of 4 separate exercises in a comparable amount of time. Again, on the 2:00.

• bench press
• 1 x 12 @ 155 lbs on 2:00
• 1 x 12 @ 165 on 2:00
• 1 x 9 @ 165 on 2:00
• Massive failure, had to throw the weight in to the "emergency stops", as I call them. Got to watch 165 lbs fly at my face though. Rad.
• incline bench press
  
• 2 x 10 @ 115 on 2:00
• 1 x 12 @ 115 on 2:00
• DB flys
• 3 x 12 @ 25 on 2:00
• Light weight, good stretch. I like finishing chest workouts with this exercise.
• behind-the-neck press
• 1 x 12 @ 65 on 2:00
• 1 x 12 @ 75 on 2:00
• 1 x 12 @ 65 on 2:00
• arms super set - standing overhead triceps extensions & standing biceps curls, both with french curl bar
• 0:00
• tri's - 1 x 12 @ 65 lbs (assuming a 25 lb bar) @ 0:00
• bi's - 1 x 12 @ 65 @ 1:00
• 2:00
• tri's - 1 x 12 @ 65 @ 2:00
• bi's - 1 x 12 @ 65 @ 3:00
• 4:00
• tri's - 1 x 12 @ 55 @ 4:00
• bi's - 1 x 12 @ 55 @ 5:00
• triceps cable press down w/ rope
• 1 x 12 @ 75 on 2:00
• 1 x 12 @ 80 on 2:00
• 1 x 12 @ 85 on 2:00
• incline seated DB curls
• 3 x 12 @ 25 on 2:00

Finished up with some shoulder & chest stretches and my rotator cuff exercises.

first iron

First iron at GVAC. Went fast, felt good, was sweating hard (unusual). Focused on really hitting my chest, shoulders and triceps. Looked for the pain, found it, sorta went through it. I always think I could have done better but today hurt good.

• dumbbell bench press
  
• 5 x 12 @ 65 lbs on the 2:00, feet up
  
• dumbbell flys
• 5 x 12 @ 25 on the 2:00, feet up
• dumbbell seated shoulder press
• 2 x 12 @ 30 on the 2:00
• 3 x 12 @ 35 on the 2:00
• cable press-downs
• 2 x 12 @ 40 on the 2:00
• 1 x 12 @ 55 on the 2:00
• 2 x 10 @ 55 on the 2:00
  

first iron at the Shed

Morning workouts at the Shed are extra fun. Just me and the weights. Hit chest, shoulders and triceps today. Felt OK.

• bench press
• 4 x 12 @ 155 lbs on the 2:00
• Fourth set was real hard.
• 1 x 6 @ 155 on the 2:00
• Yeah, that's how hard the fourth was. Total failure on the fifth set.
• behind-the-neck press
• 5 x 12 @ 65 on the 2:00
• 65 lbs sounds way light, I know. I was spent after benching, so this actually was an alright weight.
  
• skull crushers
• 1 x 12 @ 55 on the 2:00
• 1 x 12 @ 65 on the 2:00
• 2 x 12 @ 75 on the 2:00
• 1 x 10 @ 85 on the 2:00
• dips
• 1 x 14 on the 2:00

Going fast like this, on two minute splits, kills me. My triceps were spent. These recent routines are more focused on my arms, as this allows me to avoid the weight gain associated with lifting large muscle groups like my chest and back. Going fast and keeping the weights light also helps.

GVAC first iron

Ahhh, another Thursday, another shoulder routine.

• DB bench press
• 1 x 12 @ 60 lbs on the 2:00
• 3 x 12 @ 65 on the 2:00
• 1 x 9 @ 65 on the 2:00
• failure
• DB flys
• 5 x 12 @ 25 on the 2:00
• seated DB shoulder press
  
• 1 x 12 @ 20 on the 2:00
• 1 x 12 @ 25 on the 2:00
• 2 x 12 @ 30 on the 2:00
  
• 1 x 12 @ 35 on the 2:00
• dips
• 5 x 12 @ 2:00
• super easy

This was the first day in a long time I've drastically changed my Thursday routine. And it went really well - Monday was barbell bench, today I benched with dumbbells. Same thing with shoulder press. DB flys were a little light so I focused on the stretch, real slow. Then finished with some dips. Which felt super strong, sets of 12 on the 2:00 was too easy. My chest was visibly way pumped, looked like tits. Rad.

GVAC first iron

I mixed things up a little today. Still did sets on the 2:00 but focused more on triceps lifts. Things went well, my tri's were spent.

• bench press
• 1 x 12 @ 135 lbs on the 2:00
• 2 x 12 @ 155 on the 2:00
• 1 x 9 @ 155 on the 2:00
• 1 x 8 @ 155 on the 2:00
• This got hard. Last 2 sets were to failure. 155 may be a good weight for next time though.
• behind-the-neck shoulder press
• 1 x 12 @ 65 lbs on the 2:00
• 1 x 12 @ 75 on the 2:00
• 1 x 9 @ 75 on the 2:00
• 2 x 12 @ 65 on the 2:00
• I must have been extra spent from benching. This was not a lot of weight but felt real hard. The last 2 sets I bumped down the weight and went slow. Good shoulder burn.
• skull crushers
• 1 x 12 @ 45 lbs on the 2:00 (assuming the french-curl bar is 25 lbs, I think it is)
• 1 x 12 @ 55 on the 2:00
• 3 x 12 @ 65 on the 2:00
• Easy. Went slow, really hit my tri's.
• cable press-downs w/ rope
• 5 x 12 @ 40 lbs on the 2:00
• Kinda easy. Really felt this in my tri's though.

I'm thinking a shift of focus from big lifts to arm workouts will positively affect my weight. That is, I will lose some. I weighed 183 lbs, dressed, this morning at the gym. That's not a size that's conducive to efficient climbing.

GVAC first iron

Felt alright. Lifted light chest and shoulders on the 2:00. Did 2 sets on bench but 5 on DB flys, which felt really good. Good stretch with a light weight.

• warm-up
• bench press
• 2 x 12 @ 135 lbs on the 2:00
• DB flys
• 1 x 12 @ 25 lbs on the 2:00
• 4 x 12 @ 30 on the 2:00
• pretty easy. Good stretch
• work sets
• behind-the-neck press
• 1 x 12 @ 45 on the 2:00
• 1 x 12 @ 65 on the 2:00
• 1 x 12 @ 85 on the 2:00
• 1 x 10 @ 85 on the 2:00
• 1 x 8 @ 85 on the 2:00
• too heavy, maybe.
• Arnold press
• 1 x 9 @ 30 on the 2:00
• 3 x 12 @ 25 on the 2:00
• 1 x 12 @ 30 on the 2:00
• should have stuck with 30 lbs
• front raises
• 5 x 12 @ 12.5 on the 2:00

first shed

Lifted chest this morning at the shed. Went fast - lifts on the 2:00 for 40 minutes. Included dips at the end this time.

• bench press
• 5 x 12 @ 145 lbs on the 2:00
  
• close-grip bench press
• 4 x 12 @ 125 on the 2:00
• 1 x 10 @ 125 on the 2:00
• failed the last 2 reps
  
• incline bench press
• 5 x 12 @ 105 on the 2:00
  
• dips
• 5 x 8 on the 2:00
• easy

The first 30 minutes were brutal, throughout bench, CG bench and incline. Couldn't concentrate comfortably on form cuz I was just trying to get through the thing. Good workout, I'm liking the timed intervals.

early shoulders at GVAC

Like Tuesday's chest routine, I started sets on the 2:00 today. Felt OK. Shoulder exercises take a little longer to find a rhythm, I believe.

• warm up
• bench
• 2 x 12 @ 135 lbs on the 2:00
• DB flys
• 2 x 12 @ 25 lbs on the 2:00
• good. Shoulders down and back, elbows up, pinkies up. Felt a goood chest stretch.
• behind-the-neck press
• 3 x 12 @ 65 lbs on the 2:00
• 1 x 10 @ 75 on the 2:00
• too heavy
• 1 x 12 @ 65 on the 2:00
• shoulders were spent
  
• Arnold presses
• 3 x 12 @ 20 on the 2:00
• 1 x 12 @ 25 on the 2:00
• 1 x 12 @ 30 on the 2:00
• could have gone heavier. Try 5 sets at 25 or 30 lbs next time.
• front raises
• 3 x 12 @ 10 on the 2:00
• 2 x 12 @ 15 on the 2:00
• important to find rhythm on this exercise.
  

early shedding

Lifted chest at the shed this morning. Went extra light and fast - sets on the 2:00, 5 sets each exercise, 12 rep sets. Even sets between exercises were on the 2:00.

• bench press
• 5 x 12 @ 135 lbs, on the 2:00
• really felt it in my chest
  
• close-grip bench press
• 1 x 8 @ 115
• too heavy, not recovered from bench
• 3 x 12 @ 95
• easy, got recovered
  
• 1 x 12 @ 105
• good weight. Do 5 sets of this next time.
• incline bench press
• 5 x 12 @ 95
• easy. Maybe do 105 next time.
  

GVAC first iron

Felt good. Went through this routine fast, and only did 3 exercises. Good little pump though. I'm a fan of going fast through light sets lately.

• warm up
• bench
• 1 x 12 w/ bar
• 2 x 12 @ 135 lbs
• DB flys
• 1 x 12 @ 30
• 2 x 10 @ 40
• this is kinda a lot of weight, but went fast and got a pump
• behind-the-neck shoulder press
• warm up
• 1 x 12 w/ bar
• 1 x 12 @ 65
• 1 x 12 @ 75
• work sets
• 2 x 12 @ 85
• intense. good pump

Finished the whole routine, including my rotator cuff exercises, in 45 minutes.

the best part of waking up...

Knowing I'm going to bench press gets me out of bed Monday mornings. Had I not been motivated by the bench I might still be in bed.

• bench press
• warm-up
• 1 x 12 w/ the bar
• 1 x 10 @ 135 lbs, feet up
• work sets
• 1 x 12 @ 155
• 2 x 10 @ 165
• close-grip bench
• 1 x 10 @ 145
• 1 x 12 @ 145
• incline bench
• 1 x 12 @ 115
• 1 x 12 @ 125
• dips
• 30

Did not feel good today. Starting with the flat bench, 165 is more than I've been doing on my light chest days but this felt not good. I could not find a rhythm. Nothing felt great after that. Concentrate on getting the lats involved.
This workout made me feel that I should change something. I still want to do these lifts on Monday but probably should mix up the pace. Try lifting on the 3 minute, for instance. Keep things going fast, be done with bench, close-grip and incline early then move on to a couple more chest/triceps lifts.
Finished with shoulder rehab exercises.

first iron at GVAC

This morning I went to the Goleta Valley Athletic Club to lift shoulders. Shoulders and GVAC are rad. Anyways, I started with some light chest lifts before getting it on with my shoulders. Felt alright.

• light chest
  
• bench press
• 2 x 12 @ 135 lbs
• DB flys
• 2 x 12 @ 30 lbs
• behind-the-neck press
• warm-up
  
• 1 x 12 @ 45
• 1 x 12 @ 65
• work sets
  
• 1 x 12 @ 85
• 1 x 10 @ 95
• Arnold press
• 1 x 12 @ 30
• 2 x 10 @ 40
• DB front raises
• 2 x 12 @ 10
• 2 x 12 @ 15
• skull crushers
• 1 x 12 @ 45
• 1 x 12 @ 65
  
• 1 x 12 @ 75

Finished up with my rotator cuff exercises.
I didn't go too all-out today - felt kinda stiff.

first iron

So, I got up at 5:30 this morning to lift at the shed. It, of course, was rad. First iron is always rad. You need to be pretty committed to be the first dude to handle the weights in the morning. Same old thing today - bench, close-grip bench, incline bench. And I finished with some dips. Felt strong, was psyched. These numbers are good for me.

• BB flat bench press
• warm-up
• 1 x 12 w/ the bar
• 1 x 12 @ 95 lbs
• 1 x 12 @ 135
• work sets
• 2 x 12 @ 155
• this last set was hard. got my lats involved. last rep, second set was epic. watch elbow position - keep them away from torso (I think)
  
• close-grip bench press
• 1 x 12 @ 135
• easy
• 1 x 12 @ 145
• good weight. last 2 or 3 reps were hard
• BB incline bench press
• 1 x 12 @ 105
• way easy
• 2 x 12 @ 135
• good weight. felt strong.
• dips
• 1 x 25
• good triceps burn
  

My right shoulder felt a little bad today - was popping during stretches, shoulder dislocations.
Kind of a lot of rest between sets. These weights were strong, good benchmarks.

first shoulder heavies in a few

It's been since before the hospital that I lifted heavy shoulders, maybe 3 months. Shoulders are my new favorite muscle group to lift.
Warmed up w/ stretches & shoulder dislocations (which are rad, by the way).
Lifted some light chest to warm-up then went to shoulders.

• warm-up
  
• barbell flat bench press
• 2 x 12 @ 135 lbs
• went slow, big pause at the bottom
• dumbbell flys
  
• 2 x 12 @ 25 lbs
• went slow, paused/bounced a bit at the bottom. good burn
• behind-the-neck press
• warm-up
• 1 x 12 @ 45 lbs
• 1 x 5 @ 65
• 1 x 5 @ 85
• work sets
  
• 1 x 5 @105
• good. paused a little at the bottom
• 1 x 5 @ 115
• good, heavy. didn't go for last rep. got my lats involved.
  
• concentrate on: hold shoulders down and back, keep torso under the bar, and position elbows forward of the bar
• DB front raises
• warm-up
• 1 x 5 @ 10
• 1 x 5 @ 15
• work sets
• 1 x 5 @ 20
• good.
• 1 x 5 @ 25
• Arnold press
• 2 x 12 @ 35
• easy, good burn. rested short between sets.
  

Today was for heavy shoulders. I wanted to go for 'way pumped' but made myself stop early.
There was some popping, moving around, of my shoulders - focus on pulling shoulders down & back, flexing the lats.
I should maybe start recording my rest time between lifts.

first heavy day in a while

This was my first heavy lifting day in a while. I was aiming for sets in the 5 rep range on flat, close-grip and incline bench presses. Between my hospitalization for pneumonia and today, this was my first heavy day in at least three months. Most definitely today's session will shock my body to do some growing. As I'm not trying to gain weight, I'm planning to go heavy once a month, with other days dedicated to sets in the 10 to 12 rep range.

• barbell flat bench press
• warm up
• 1 x 12 @ 45 lbs
• 1 x 5 @ 135 lbs
• 1 x 5 @ 155 lbs
• 1 x 5 @ 175 lbs
• work sets
• 1 x 5 @ 185 lbs
• clean, picked up the pace a bit
• 1 x 5 @ 195 lbs
• sorta difficult, paused after 3rd rep
• tried snapping at the bottom (needs work)
• concentrate on exploding
• keep hips down
• Felt alright on flat bench. I can tell there's work for me to do to get back to heavy weights.
• close-grip bench press
• warm up
• 1 x 5 @ 155 lbs
• work sets
• 1 x 5 @ 175 lbs
• get rid of pause near the top
• 1 x 5 @ 185 lbs
• get rid of pause, keep hips down
• Felt good. 185 sounds heavy if flat bench is at 195 but I felt strong with this weight.
• incline barbell bench press
• work sets
• 1 x 5 @ 155 lbs
• 1 x 5 @ 165 lbs

I need to develop a scale by which I can quantify how I feel during a set, maybe multiple metrics. The focus of my notes on a specific session's lifts should be to guide subsequent sessions - today's lessons should guide me tomorrow, not depress me by dwelling on recent mistakes.