Born Again Gym Rat: combination Push Pull workout

Showing posts with label combination Push Pull workout. Show all posts

Friday, November 4, 2016

End of the Week Workout

Yesterday, I spent a lot of time in the pool just learning to trust my body to float. I also worked on my freestyle stroke by ignoring the breathing part. First things first. My belief is that the body needs to incorporate "body memory" of the correct way to do things before moving on to more complex movements. Hence my spending a lot of time just practicing the stroke while kicking, but not worrying about the correct position to turn my head and take a breath. I tend to raise my head too high, and the lead arm drops in front of me. Which has the unfortunate consequence of sinking my body. I don't stay at the surface like I'm suppose to. By the end of class though, I managed to get halfway decent strokes, and an almost decent breath turn.

Today I'd planned to get to the gym earlier so I'd have time to grocery shop before my son got home. Instead, my hubs got home from Boston sooner than I expected, so I didn't feel any urgency. This week my legs have been a bit stiff, and I can only guess that it's because I've started using the cross-trainer again. It not only moves at a different trajectory from the elliptical but also in the way it registers calories and mileage. My back has been a tad sore too, but maybe all this is because I only do these major weight lifting movements but once weekly.

I know I'm going to do an hour of cardio, but figure a mix of push and pull exercises will probably be a good thing. Yes, I'm too lazy to drag the flat bench across the gym to the Smith machine, so I just use the inclined bench that's already there. Inclined Benching with a last set of high reps sounds good to me. Followed by 20-rep sets of RG BB Rows. Then some delt work with DB laterals superset, of course, with reverse inclined flyes. I see Hannibal Baggy Knees doing waist twists with a 15 lb bar. He's dressed like a ref with a button down short sleeve striped shirt and shorts. Old men dress oddly at the gym. Some show up in jeans and loafers as if they're going for a walk in the park.

I'm actually too tired to up the weights on the DB laterals so I don't. I worry that these aren't doing anything for me, but I do have shoulders. I just wish I had better shoulders and I can't decide whether it's just genetics or that I need to cut my reps and up my weight. Always leery of shoulder injuries, there are a lot of exercises I won't do: T-bar raises, cable pull downs, pull ups and chin ups. I probably have too much body fat to see any finger marks that denote the three delt heads so that's incentive right there to stick to "clean" eating. At least until the Holidays are over.

Friday Workout
(5.99 total cardio miles)

30 min x-trainer
144 cal
3.40 miles
6.77 av spd
8.51 av pace

HGPU 31

Knee-Ins 50
Push Ups 100
Crunches 3 x 60
Bird Dogs 2 x 60 secs
Side Planks 2 x 60 secs

Smith Incline bench
bar x 15
50, 70 x 12
80 lbs x 12 x 3
50 x 25

Smith RG BB Rows
Bar x 15
20 x 80, 100, 120, 130

DB Lat s/s Rev Flyes
12/20 x 20 lbs x 3

30 min elliptical
Intervals
2.59 miles
293 cal

HGPU 36 Yaaaay!

Wednesday, May 28, 2014

Worse Than Curling in the Squat Rack

We all gripe about the newbies who don't re-rack their weights or drape their stuff over equipment they're not using. But today I saw something new. And because I didn't want to scare them away from the gym, I bit my tongue and said nothing. But HS girls ought to learn that the Squat Rack is for Squats. Not for Dead Lifts. Especially not just the bar and a pair of 10s. And the Squat Rack is definitely not for doing DB Lateral Raises. Especially with those shiny silver beauty bells. I'm guilty of getting annoyed at the haphazard way the DBs are racked and rearrange them in proper order before grabbing the 20s to do my 6 sets of DB Lateral Raises. The girls run away. Nevermind that they're both a good 6-8 inches taller than I am.

Because I spent yesterday as one of the class chaperones for my son's 3rd grade trip to the American Museum of Natural History, I didn't get to work out. But I did walk a lot. We covered a lot of ground between visiting Dum Dum (a Night at the Museum reference), the Blue Whale, dinosaurs and neanderthal remains. By the time we got to the Space Show at the planetarium, the boys (my son & his friend) were complaining that their feet hurt and they were tired. They're 9.

Today didn't start out too well as I got to the gym in the rain only to discover I'd forgotten my trainers in spite of having the distinct memory of placing them in my gym bag. Just as well. The first time I got to the gym it was really really crowded with seniors celebrating a birthday with cake and coffee right by the ellipticals. It's a very sociable gym. These people were mostly gone by the time I returned with sneakers in hand. And just to be safe, I found an old pair of leather running shoes that I've placed, with a pair of socks, in my car. No excuses now.

I did my 2 mile warm up, but like most Day One's, I didn't feel very warm. Not even sweaty. Because I don't want to lose my boxing days, I combined Push and Pull workouts. Bench Press when not quite warmed up is always a bit nerve-wracking for me. Even though I'm moving less weight, I still worry about getting trapped under the bar. I got all my reps except for the very last set where I had to stop at 17. I racked the bar, took a breath and just got one more, instead of the three I was hoping for. Needless to say I was a bit disappointed. The RG BB Rows went better. Perhaps I was more warmed up. I can't say that the DB Lateral Raises were easy. I kill time doing 3 sets of Lower Back Extensions while waiting for the Lat Pull Down station. Then I finish with just 3 sets of Bent-Over DB Reverse Flyes. My rear left delt is slightly twingy and I don't want to risk injuring it.

I know I haven't done abs in ages so I do a 100 twisting sit ups and a turn at the Torso Twist machine. Then 3 miles on the elliptical. Now I'm sweaty. I've also discovered that my heart rate is much more stable during my 2nd cardio session, after the main workout. The initial sessions always have my heart rate bouncing from 188 to 89 and back, without any actual change in pace. I knock out a few sets of Dive Bomber Push Ups, and a plain boring plank for 30 seconds. Then I decide to incorporate alternating knee-to-elbow for the remaining 30 seconds to see how many I can do. I count to 20 so that's 10 per side. It certainly makes the plank less boring.

Tomorrow I'll toss 4 minutes of Tabata into my 20 minute cardio warm up before smacking the Nexersys, and finish with 3 more miles. This is becoming rather routine. I can't actually say that I'm losing any body fat, or that I'm getting any smaller. But I feel better. And I feel leaner even if there's absolutely nothing that proves it. It's become a Faith-based routine. Egads.

Combination Push Pull Workout

Exercise Name

1 RM

Lifting Logs