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.

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 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.

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 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.
  

Tuesday morning on the rowing machine

Tuesday, May 20, 2008
Felt OK. I put shoes on after my warm-up because the foot straps were killing me. Too bad - almost anything that's done bare foot is rad. My lower back got a little sore halfway through but loosened up and felt good.

• date: 5/20/2008
• start: 7:45 AM
• duration: 10:43
• highest HR: 168
• Kcal: 110
• avg. HR: 138
• fan on level 4
  
• 28 SPM
• avg. 2:21.0 /500m
  

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.

row, row, row your machine

First rowing session in a while, maybe third ever. It was OK. Rowing gets hard. Kinda amazingly hard. My breathing was a little off, hard to find the right timing - stroke was too slow to match my breathing rate.

• date May 9, 2008
  
• start time: 2:06 PM
  
• duration 10:10
• highest HR: 168 bpm
• Kcal: 121
• avg. HR: 146 bpm
• fan on level 6
  
• 27 SPM
• avg. 2:21.2 /500M