You know that Johnny Cash song?  I had that in mind today.  It’s a good song you play in your mind when you feel like you deserve to be punished.

On a side note, I hear them playing that tune during commercials for trucks now.  Thankfully, they take the words out – I don’t think it’s conducive to shopping for a truck.

Last week I went to the doctor ready for whatever was to happen with the infection in my shoulder.  It had gotten big, so I was honestly expecting it to get cut out.  Cut the infection out, pack gauze into the hole, antibiotics, ta da.  Instead the doctor just wrote a prescription for a cream (antuibiotics) and sent me on my way.  I don’t know whether to be relieved (who enjoys getting cut up?) or be angry at my doctor for his laziness?  Using a topical a/b means this infection was going to take a long time to work out.  Oh well, I’m not the doctor.  And yet, I walked away unsatisfied, knowing I deserved to get cut down.

Thursday I showed up for my workout, and Leslie treated me to an upper body workout.  She must have sensed my pleasure, I was jumping up from the ground to get to the next exercise!

elliptical warm up for 10 min

(1 min cooldown b/w sets or b/w supersets)

supersetted DB chest press to widegrip pulldowns:   120×12/240×12, 120×12/280×12, 120×19/280×12

supersetted incline DB flyes to standing crossover reverse cable flyes:  50×12/40×12, 50×12/50×12, 50×12/50×12

supersetted seated DB shoulder press to lateral to front raises:  80×12/20×6, 80×12/16×10, 80×12/12×10

supersetted bicep curls to skullcrushers:  45×12/45×12, 55×12/55×12, 55×12/55×12

mountain climbers for 30 sec, 30 sec, 30 sec

cooldown on elliptical for 30 min

notes:  I always do more weight with pulldowns with Leslie than I do by myself.  Conversely, I always curl less.  If it were just curls, I would say my form is bad when I curl on my own, but the pulldown thing has me stumped (maybe I am leaning back too much, but Leslie watches my form, so I dunno).  Oh well, I am not trying to throw the weight around, but I do take longer rests with my arms between sets, I don’t superset arms, and arms get their own day, not at the end of a fullbody workout.  Quite honestly, the value of arms in a fullbody workout is suspect.  I don’t mean to be critical, but if the purpose of a fullbody is to burn calories and keep the heart rate up, arms are such a small muscle group that you essentially cool down and lose that burn.  Arms during a fullbody are more of a fun thing.  I like doing arms so I am not complaining, but I may as well get all my thoughts out.

The flyes were basically following the compound up with an isolation, and those are a case where form is very important, so low weight like I put up there is trivial compared to properly isolating the underused muscles in question.

The shoulder work was hard!  My shoulder was tired by that point.  The lat to front raises were essentially lifting them by your sides, swinging them to the front, swinging them back to the sides, then lowering.  It was a solid endurance test for my left shoulder.  My left shoulder was sagging a lot during these, so obviously it was tired.  I had a really solid lactic acid burn by the end of those, no matter how much she lowered the weight (I got to break in the wussy dumbbells, yay!)

The mountain climbers actually started out on an flipped over Bosu ball, but my core is too weak to keep those up, so I was demoted down to an easier version…. sigh.  I still had energy, so I did 30 min of cardio after the workout.

On the weekend… my diet suffered.  I had junk food on Saturday night, then I had more junk food on Sunday night.  I felt bad about it.  Not just guilty, yes, but Monday morning I woke up feeling AWFUL, toxic.  That feeling stayed all through Monday at work.  I felt ill, so I didn’t have much food at work, very few carbs especially.

When I went to the Monday workout with Leslie (cancelling out honestly never entered my mind, but I was not looking forward to it, I thought of it more as my unavoidable punishment), everything was set up wrong in my own head and body.  My motivation wasn’t there, I felt physically awful, I was low energy from the very low carbs (I had an apple 2 hours before, but am used to some sort of bread or rice, I burn through an apple too fast).  Basically I showed up, ready to get cut down for my sins.

This does not make for a good workout.  My intensity wasn’t there.  I was phoning it in through the majority of the workout, like a prisoner on a death march.  This made the exercises even harder, so 10 min (to the weights portion), I was drenched in sweat.  It;s not like I was goofing around or distracted, but when your head isn’t there, and everything gets harder, you just start getting pulverized by the weight.  I couldn’t even catch my breath between exercises, lift my head, or smile.  Eesh, that must have been depressing to even watch, I feel sort of bad for Leslie 🙂

(1 min rest b/w supersets)

20 min of preworkout cardio on the elliptical

supersetted 1 leg box squats (strap assisted) to strap assisted pushups:  10/12, 10/12, 10/10

supersetted reverse lunges (braced) to Australian pullups:  12/10, 12/10, 12/10

supersetted Arnold presses to kettlebell swings:  40×12/30×12, 40×12/30×12, 40×12/30×12

supersetted supersetted short bridges on a Bosu ball to bicycle crunches:  12/20, 12/20, 12/20

supersetted ball slams to bicep curls:  10×12/50×12, 10×12/60×10, 10×12/60×10

supersetted rope extensions to core twists w/cable machine:  70×12/40×10(each side), 70×12/40×10, 70×12/40×10

notes:  considering how rough shape I was in, maybe pre workout cardio was a bad idea, it sucked the rest of my energy out of me, I was drippuing sweat by the end of my warmup!  1 leg squats were hard, as I already knew, we tried without a strap assist, but that wasn’t happening, so the straps made for a good brace.  Strap assisted pushups had me at a shallower angle than 45 degrees, maybe 30 degrees?  My feet were against the wall, so I was pretty deep into it.

By this point my focus was conspiciously absent, and my lunges looked like crap.  I was just going through the motions, and was pouring sweat, I felt like the way those fat people look during a workout they don’t want to be at (which is pretty much what it was) – no joy, no edge, sloppy form.  But I was full-on into the tailspin at that point, so I couldn’t get out of it, and there was still about 40 min of workout to go… the pullups I know I could have done more reps.

The short bridges we tried to do with one leg, but it was way too itense for my hamstrings, they felt like they would seize up if I tried to do it, so we stuck to both legs off the ball.

Rough!  I came home, and it gets better!  I forgot my keys at work, so the super had to let me in… for a cost of $20… This pretty much was the nail in my coffin, so after listening to some music and watching some silly videos to lighten the mood, I went to bed about 9:30, haha.

It can only get better!  See you later!

Advertisements