Tag Archive: working out at home


Thursday night I played some more with the TRX.

 

Chest/Tri:

press x 5, clock press x 10 (each side), flyes x 15, tricep press x 10, reverse grip tricep press x 10

rest about 60 sec, REPEAT two more times

notes:  I was getting a nice pump in the triceps near the end, especially if I lowered myself deep into it before pressing back up.  I realized I had interpreted clock press wrong, it is supposed to be press with one arm, fly with the other, so that’s how I did it here.  My big issue was that the straps kept SLIPPING.  It is nervous work to lean on something with your whole weight without knowing when it will give out on you.  Obviously something needs to be fixed with the “barrel lock adjusters”, they are not catching and the shortened strap keep slipping forward. (they are the things near the handle that you have to tilt to lengthen the strap back out)

 

core:  torso rotation x 10 (each side), rest 15 sec, REPEAT

TRX crunch x 10, extended side plank 30 sec (each side), REST 60 sec, REPEAT

TRX pike x 10, TRX mountain climber x 10 (per leg), REST 60 sec, REPEAT

prone straight leg raises x 20, 20

 

notes:  Core was TOUGH!  Torso rotations are easy to cheat on, you have to keep your arms straight or you start to pull with your back.  My elbows were starting to bend, so I found it tough.

I decided to do normal side planks, side planks on the TRX are super awkward, and I just wanted to work on my side planks, instead of wobbling around like a crazy man 🙂

I was no superathlete on the pikes either.  I kept my legs straight and just lifted my butt straight up, but it didn’t go so high as to make me look like a V, more like a heartbeat on a monitor, haha.  I didn’t do a full set of mountain climbers on the second round, my feet got tangled up and I just said screw it and stopped, haha.

Then I did leg raises, but I slipped my hands under the small of my back to make it easier so I could get more reps out.  I noticed that it was creating a space between my lower back and the ground, so whenever I lifted my legs up, my back fat made a “raspberry” sound against the rubber mat.  Very flattering, haha!  As a guy, I found this deeply amusing 🙂

 

I was super sweaty after all of this, took a shower, and am typing this out.  Off to bed then back to work before I know it!  See you later!

 

 

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Nice Try

Cold, snowy day in Ottawa.  Wet flakes of snow kept falling all day, blotting out the sun and blocking the traffic.  Buses run slower, people walk slower.

I woke up, and felt like a morning pick-me-up.  TRX at 5 am, yesssss

TRX Basic Arms & Shoulders routine

A.  Biceps Curl x 10, rest 15 sec

B.  Triceps Press x 10, rest 15 sec

C.  Y Fly x 15, rest 15 sec

REPEAT A-C, 2 more times

D.  Clutch Curl x 10, rest 15 sec

E.  Reverse Grip Triceps Press x 10, rest 15 sec

F.  W Fly x 15, rest 15 sec

REPEAT D-F, 2 more times

notes:  I sipped on protein powder and water while I did this, since I normally wake up as hungry as a bear (waking up starving is my best trick to getting me up at 5 am, or else I just roll over and go back to sleep, haha).  By the time I was done this routine (roughly 20 min), my oatmeal was done cooking!

Doing biceps with the TRX is ok, but I don’t know if it was quite hard enough to really push me.  My problem is that I don’t think I have the setup quite right, if I lean on it with all my weight, the straps slip out a little (I have them on the shortest length and they lengthen on me) and my barefeet kinda slip on the carpet haha.  I need to tinker with it a bit and see how I can keep the straps snug and tight.  It was hard though, I was grunting the whole time, for what it’s worth.

Nothing beats a good old-fashioned dumbbell curl though 😛

Reverse grip triceps press felt good once I got the form down.

OK! The plan after work was I rush to my backup gym and try to make the Spin class.  Tonight they were running 3 classes in a row!  Score! This would be great for my spinathon prep, 3 hours of Spin.

I told Leslie on sunday that I needed to cancel the Monday session so I could do a triple Spin.  She looked at me dubiously.  I think she was worried it was a ruse for me to skip out on exercise altogether.  I can’t get too mad at her, that does actually sound like me… skip my gym session so I can do spin, then not do spin.  Oh well, that’s ok, I don’t need the support.  Sometimes you have to stand on your own.

So I slip and slide my way from work to the bus stop, squeeze into a crowded and shitty bus, get to the gym with half an hour to spare… then they tell me that the classes were ALL booked since Noon.  I guess at this gym they let you book cardio classes by phone starting the day before.  I had never done a class at this backup gym of mine before, only weights.  Yeah me.

So even when I try to do the right thing, it looks like I am still trying to weasel my way out of it.  Pissed and a little downcast, I went home to the apt building to do some rowing in my apt building basement, where I could be alone and grumpy.  When I got home I noticed I had left the stove burner on all day!  From the oatmeal.  What a lovely day!

So I cancelled my PT appointment and screwed up the spin classes.  I got in a TRX workout and 45 min of rowing.  Nice try, but no cigar.

And how was your day?

 

Some DOMS soreness in my biceps today, which I am happy about.  That means I did something right.

 

Wasn’t feeling very motivated tonight, didn’t want to workout, but I got bored trying to watch tv.  These are the times when you need the exercise the most, when you want it the least.

 

Went for some pushups, Week 5 Day 1 of the pushup challenge.  Did about 17, by which point I was feeling it exclusively in my left shoulder, nowhere else.  I know I worked it pretty good on the pec dec yesterday, so I decided to leave the pushups alone tonight, let the shoulder rest for tomorrow.  Failed the challenge today, day repeats for next time.

 

Went for some ATG squats.  Did 20 jackknife squats as a warmup, then supported squats: 30, 30, 30.

Then went for some calf raises.  Since I cut chest short due to pain, I decided to alternate calf raises with vert wall presses.  If I leave my feet far away, I can both stretch out my calves as I lean forward, and flush out my shoulder joints.

45 calf raises,

20 vert presses,

45 raises,

20 presses,

45 raises,

10 presses(answered phone),

45 raises

 

Then went for some dips.  45 sec rest in between sets.

26, 26, 30, 30, 26, 26, 23, 25, 27, 17

I was only supposed to do 8 sets, and the 8th set was supposed to be 69 reps.  But I gave out at 25.  The sweat was rolling down my arms, into my palms, and I was slipping around on the bench, lol.  So I rested 30 sec or so, then knocked out another 27.  This told me that I wasn’t exhausted, I had just psyched myself out.  So I waited 15 more secs, then did the remaining 17 reps I needed to do to meet the 69 goal.  Even though I didn’t beat the challenge, I wasn’t going to let myself give up.

Week 6, Day 2 of the Dip Challenge failed, day repeats.

 

Can’t say it was the most successful day, but they can’t all be winners, haha.

proper positioning

Today was all about putting in my workouts here and there, wherever I could sprinkle them in.  So my day was peppered here and there with stuff.

In the morning I did some quick squats, just to benchmark my level for the squat challenge for Week 5.  I did a quick 61 squats, then went to the wall for some calf raises:  45, 45, 45, 45.  Ready for Week 5 of the Squat Challenge.

In the afternoon I realized I hadn’t done ab work in a while, so some quick leg raises (lying down):  20 bent knee raises, then 20 more, then 30 bent leg raises, 30 more, 30 more.

When I got home, I was tired of my triceps feeling sore, so I decided to punish them with some seated dips:

47 reps, (60 second) rest, 60 reps, rest, 30, rest, 32, rest, 65

My arms were aching by the end, I felt like my arms were pulling back permanently and forcing my chest out, haha.  They wouldn’t relax and just hang.  Week 6, Day 1 down of the Tricep Challenge.

Time for some light pushups.  I did 25 vertical pushups, then 20 inclined pushups, then went for kneeling pushups, the first time since my sprain.  I did 30 of them, and was feeling it in my shoulder more than my chest.  Second set I only got to 15 and had to stop.  I think maybe my hands were placed wrong and it was putting too much on my shoulder? I didn’t have this difficulty with regular pushups!  Rested, changed my hand position, and came back for another 17, then had to stop.  Rested, changed my hands again, was able to do another 9, shoulders still aching.  Changed my hands again, sucked in the gut harder, rocked forward a little more, and was able to do another set for another 17.

Funny enough, kneeling pushups seem harder to me right now than regular ones, due to poor positioning of my hands, I guess.  I wonder if I am putting too much pressure on the shoulder girdle when I do chaturanga in yoga as well?  Distinct possibility.  I might set up a private session with a teacher to take a look at it.

Summary (I am too wordy for my own good):

61 half squats

double bent leg calf raises 45, 45, 45, 45

lying leg raises:  bent knee 20, 20; bent leg 30, 30, 30

seated dips, feet on ground:  47, 60, 30, 32, 65

pushups:  25 vertical, 20 inclined, kneeling – 30, 15, 17, 9, 17

Ready to Play

I put my gameface on today.

I woke up feeling pretty good, so I decided to do some warmup pushups before heading to the gym.  Quick 35 half ROM pushups.

I wanted to do back work, but I didn’t know what my shoulder could handle, so I dialed down the weight, but tried to make up for it by cutting down on rest time, 30 sec max rest, even between exercises.

I started off with some assisted chinups, first set close grip, palms in.  Assisted for about 40% of my weight.  Did a set of 10, not a big deal.  Then switched to hammer grip, was only able to do 4, shoulder getting tired.  Especially as my arms were above my head, I didn’t want to push the girdle too hard, so I stopped.

Then I did some one arm bent over dumbbell rows, with 55 lb DBs.  Did 2 sets of 12 reps on each side, alternating with no rest.  Felt light, so that was reassuring.

Then I went to the lat pulldown machine, again I was wary about going above my head.  I did 120 pounds widegrip, 2 sets of 12, 30 sec rest. It felt good and light, but no need to push it.

Moved to the hammer strength row machine, took a close grip.  Left it at 60 pounds, but went slow and tried to feel it, and go for high reps, see if I could make it a “burn” set.  First set, did 40 reps.  Waited 30 sec, then did another set of 25 reps.  Felt tired, but not muscle exhaustion, so I guess that is ok for now.

I wanted to do cardio, but I was going to be late for work, so I left.

At work I stepped away at noon to see the doctor about my shoulder.  He refilled my scrip for a-i and xo inhibitor, and checked my blood pressure.  I have had problems with high blood pressure in the past, even after weight loss, but he said it was really good today, so I was relieved.

Went back to work, and it was someone’s birthday so I had a piece of cake… I was jacked up on energy for the rest of the day!  LOL.  I wrote down some adjustments to my gym routine:  switching out above the head movements for a while.  I will lower the weight for all other upper body work until I get the weight back up to pre injury levels, then I will add back in the above the head stuff, but at light weight, then build that back up to pre injury levels.

Remember, you need to spend as much time researching and planning and reading and thinking about your fitness strategy as you spend doing it, or you will be driving blind.

Came home, did squats: 40, rest, 45, rest, 40, rest, 40, rest, 54

Then I collapsed on the ground, lol.

No time to rest, I jumped back up and did some bent double leg calf raises, 40, 40, 40, 40.

Then I lay down on the ground and tried to do some short bridges (like thrusting your butt up into the air with your feet in close).  I did a set of 50, but with some difficulty, as my hamstrings were seizing up.  I guess doing them so close to leg work was taxing.  I tried to do another set, but only got to 23 before my right ham seized up, and I had to take a break.  Waited a few minutes, then went back for another set, slowly got through another 50, then stopped.

For fun I decided to do something different, so I set up my towel on the ground like a pillow then went into a headstand against the wall.  Head on the pillow, palms of hands on the ground to hold me up.  When I started to feel it in my neck, I pushed harder with my hands and shoulders.  I think I went for about a minute before I felt more pressure in my neck so I stopped.  I didn’t expect much so I hadn’t set up the timer.  Next time.

Overall, a pretty good day.

testing the shoulder out

Today I did some more just general flushing and stretching.

While at work, I did some rehab type stuff for my shoulder:

– isometric pushing and pulling on my left arm with my right, 10 sec push 10 sec pull

– taking my arms through range of motion, 10 seconds at shoulder height, 10 seconds above my head

– bending at the elbow and sweeping my left forearm across the desk for 3 sets of 10

– standing up, lowering my chin, relaxing my shoulders and squeezing my shoulderblades together for 10 seconds, 3 sets of 10 reps

– placing my hands closer than shoulderwidth against a wall and push on the wall while squeezing my shoulderblades together for 5 seconds, 3 sets of 10 reps

After that I did an L-sit above my desk chair for 20 seconds, then held a short bridge for 30 seconds, then a seated spinal twist for 30 seconds on each side.

My quads were getting really sore after the squats from yesterday, I usually have a 24h DOMS turnaround, so I went for a walk to flush them out.  I decided to walk to a grocery store 30 min away, bought a bunch of groceries, walked 30 min back, so I could see how my shoulders felt carrying a bit of weight for a long period.  That went well, no pain in my shoulder carrying stuff.

Came home, swung my arms and elbows and wrists and legs through about a minute of range of motion (joint circling), then did some fingerpad pushups, 5 against the wall, 5 off of the back of a recliner, then 2 sets of 5 fingerpad pushups on the floor on my knees.

Then 2 sets of 10 eagle claws.

I was going to do regular pushups, but my shoulder felt really tired actually, so I am deciding to get some rest and see how it feels in the morning.

It was a super light day, but shoulder focused, with some light cardio, so I got what I wanted.

Crawling Back

After a long period of resting my shoulder and being a general lazyass, I tried to get back into it a little today.

It is important to give the shoulder at least some light work after a sprain, to prevent scar tissue from forming.  Over the past week, I have taken it through range of motion, and by this point, I no longer felt any pain, so today I started to put a little weight on it.

I did “vertical pushups” in alternating sets with “vertical pulls”.  Basically for the vert pushups I placed my feet a foot away from the wall, and did  pushups against the wall, it is like a much easier version of an inclined pushup.  Vert pulls are when you place your feet to the wall, grab both sides of a doorframe or something similar, and rock back and pull yourself back in.  These were very light, so I did high reps, and it gave me a chance to see how my shoulder felt.

I did 3 sets of 50 of the modified pushups, and 3 sets of 50 of the modified pullups, supersetted with each other.  They felt fine, no pain in my shoulder, so I passed that test, I might move on to harder versions later in the week.

Then I did a few seated dips.  I ended up doing about 70 in a row.

Then I did some ATG squats, 2 sets of 20 with my hands resting on a chair seat (aka jacknife squats), followed by 3 sets of 30 with my hands on the back of the chair (aka supported squats).  Those felt good as well.

I had a nice light sweat going after the squats, so I did some standing bent leg calf raises, 3 sets of 40.

Then I laid out the yoga mat for some leg raises.  I did 2 sets of 20 of the bent knee leg raises, then I did 3 sets of 30 of the bent leg raises.

Overall, the exercise felt good, it was all a bit too light feeling, but I also feel like I need to ease back into it, even if it feels like a slow crawl.  Can’t rush a sprain.