View RSS Feed

Strength Training and Dryland Workouts

  1. Thursday September 20th - PM Weights

    Kneeling cable crunch
    3 sets of 10 @ 100 lb.

    Chin-ups
    10 sets of 3 @ body weight (171 lb.) + 30 lb. @ 1:00

    Squats
    2 set of 5 @ 115 lb.
    4 sets of 5 @ 205 lb.

    Wide-grip overhand cable rows
    1 set of 10 @ 80
    1 set of 10 @ 90
    1 set of 10 @ 100

    Adductor machine
    2 set of 10 @ 160 lb.

    I think this was the first time I have been able to do 10 sets of chin-ups with 30 lb. It was definitely as heavy as I could handle today.
  2. Tuesday September 18th - PM Weights

    Kneeling cable crunch
    1 sets of 10 @ 90 lb.
    2 sets of 10 @ 100 lb.

    Dips
    1 set of 10 @ body weight (171 lb.)
    10 sets of 3 @ body weight + 45 lb. on 1:00

    Back Extensions
    3 sets of 10 @ 45 lb.
  3. Friday September 14th - PM Weights

    Power wheel roll outs
    2 sets of 10

    Chin-ups
    8 sets of 3 @ body weight (172 lb.) + 25 lb. @ 1:00
    These were fairly easy today, I should try another 5 lb. next time.

    Deadlift
    2 sets of 3 @ 115 lb.
    2 sets of 3 @ 135 lb.
    6 sets of 3 @ 185 lb.

    The last time I did deadlifts I had a twinge in my lower back that gave me a real scare. I used to have frequent back pain but haven't had any issues in at least 10 years so that "hey there, remember me?" feeling really got my attention and I dropped them from my rotation and decided that I should strengthen my core muscles before trying them again. I have been doing that for the last several of months so I decided to give them a try today with light weights. 115 lb. was easy, so I went to 135 and found that easy as well, so I went to 185 and finished the set with that. That was managable and easy to control so I could probably go higher, but I will stick with this weight for a while to make sure I don't overdo things.
  4. Wednesday September 12th - PM Weights

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Dips
    5 sets of 3 @ body weight (173 lb.) + 45 lb. on 1:00
    2 sets of 3 @ body weight + 55 lb. on 1:00
    3 sets of 3 @ body weight + 45 lb. on 1:00
    I was really struggling with +55 lb. so I went back to +45

    Lat pulldown
    2 sets of 10 @ 160 lb.

    Adductor machine
    2 set of 10 @ 160 lb.

    TRX Planks
    2 x
    * front 1:00
    * left side :45
    * right side :45
  5. Tuesday September 11 - PM Weights

    I had planned to swim today, but my schedule got out of whack when my car unexpectedly decided that it needed to spend the day in the shop. I found 30 minutes in the evening for a quick gym workout and got in this set.

    Chest fly
    2 sets of 12 @ 25 lb.

    DB chest press
    2 sets of 12 @ 35 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Chin-ups
    10 sets of 3 @ body weight (172 lb.) + 25 lb. @ 1:00

    Kneeling cable crunch
    2 sets of 10 @ 100 lb.

    Back Extensions
    2 sets of 10 @ 45 lb.
  6. Saturday Sept 8th - AM Weights

    Squats
    2 set of 5 @ 115 lb.
    4 sets of 5 @ 205 lb.

    Dips
    3 sets of 5 @ body weight (172 lb.)
    4 sets of 5 @ body weight + 25 lb.

    Kneeling cable crunch
    2 sets of 10 @ 100 lb.

    I decided to try doing weights immediately before swimming today. I planned a tough swim workout so I only did an abbreviated set of exercises.
  7. Thursday September 6th - AM Weights

    My friend Dean is in town so I went to the weight room with him today. We did a mixture of his normal workout and mine.

    He usually does three times through a circuit of four or five exercises. Each exercise is done as many times a possible for one minute the first two rounds, and for 30 seconds with a lighter weight the third round.

    We did the following circuit with about 30 seconds between exercises. Weights listed are per round:
    2 sets for 1:00, 1 set for :30
    * Plank row @ 45 lb, 35 lb, 30 lb
    * DB chest press @ 35 lb, 30 lb, 15 lb
    * Standing DB press @ 25 lb, 25 lb, 15 lb
    * Standing DB curls @ 20 lb, 20 lb, 12.5 lb
    * Fast deep squats, body weight only


    We also did a slightly shortened version of my usual stuff:

    Seated calf raises
    2 set of 10 @ 210 lb.

    Back Extensions
    2 sets of 10 @ 45 lb.

    Kneeling cable crunch
    3 sets of 10 @ 95 lb.

    Chin-ups
    3 sets of 5 @ body weight (172 lb.)
    1 sets of 5 @ body weight + 15 lb.
    2 sets of 4 @ body weight + 15 lb.

    My arms were really feeling the circuit so I couldn't do more than 4 chin-ups by the end.
  8. Thursday August 30th - PM Weights

    TRX Planks
    front 1:00
    left side 1:00
    right side 1:00

    TRX Hamstrings Curls
    2 sets of 30

    TRX Hip Press
    2 sets of 30

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Chin-ups
    5 sets of 3 @ body weight (172 lb.) + 20 lb. @ 1:00
    5 sets of 3 @ body weight + 25 lb. @ 1:00

    Squats
    1 set of 5 @ 115 lb.
    3 sets of 5 @ 205 lb.
    2 sets of 5 @ 225 lb.

    My arms and shoulders were still tired from this morning's workout so I started chin-ups with only 20 lb. but that wasn't terribly hard to I went to 25 lb., which I could just barely do.
  9. Saturday August 25th - AM Weights

    TRX Planks
    2 x
    * front 1:00
    * left side :45
    * right side :45

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Dumbbell Chest Press
    1 sets of 10 @ 35 lb.

    Squats
    1 set of 5 @ 115 lb.
    3 sets of 5 @ 205 lb.
    2 sets of 5 @ 225 lb.
    1 set of 5 @ 245 lb.

    Dips
    7 sets of 3 @ body weight (169 lb.) + 55 lb. on 1:00
    Stopped because my right wrist was a bit sore.

    Adductor machine
    2 set of 10 @ 170 lb.

    This was bitter-sweet because it is the last time I will get to workout with my daughter for a while - she leaves for college early tomorrow morning. Hard to believe that my little girl is heading off to start the next phase of her life! It is cliche but it really does seem like only yesterday that she actually was a little girl.
  10. Friday August 24th - AM Weights

    Squats
    1 set of 5 @ 115 lb.
    4 sets of 5 @ 205 lb.
    2 sets of 5 @ 225 lb.

    Kneeling cable crunch
    1 set of 10 @ 85 lb.
    2 sets of 10 @ 95 lb.

    Back Extensions
    1 set of 10 @ 35 lb.
    2 sets of 10 @ 45 lb.

    Plank row
    1 set of 10 (each arm) @ 65 lb.

    Seated low row
    100 lb., 1 set of 10
    140 lb. 2 sets of 5
  11. Thursday August 23rd - AM Weights

    Hammer Iso-Lateral Row, one arm at a time
    1 set of 10 @ 130
    2 sets of 10 @ 150

    Seated calf raises
    1 set of 10 @ 150 lb.
    3 set of 10 @ 175 lb.

    Rear deltoid fly machine
    3 sets of 10 @ 70 lb.

    Lat pulldown
    2 sets of 10 @ 170 lb.

    Chin-ups
    3 sets of 3 @ body weight (172 lb.)
    3 sets of 3 @ body weight + 25 lb.
    2 sets of 3 @ body weight + 30 lb.

    The Santa Clara pool is closed for maintenance this week and I have a board meeting tonight so I assumed that I wouldn't get a chance to work out today, but I suddenly remembered the gym at work on the way in and my bag was in the trunk so I stopped for a quick workout.

    Years ago I used the work fitness center a couple of times a week when I was in one of my short-lived "must get in shape" phases. That ended when afternoon traffic got so bad that I decided to shift my work day an hour earlier so I could leave early enough to avoid the idiots. This meant that I got to work by 5am, before the fitness center opened, so I fell off the bus and haven't been back since even though I don't keep those nutty hours any more (work is 55 miles from home so my days started really early).

    I don't know why I haven't thought of it before now, too many years stuck in my routines I guess.

    Updated August 23rd, 2012 at 05:58 PM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  12. Wednesday August 22nd - PM Weights

    20 minutes of various TRX exercises, mostly upper body

    Reverse fly
    2 set of 12 @ 15 lb.

    Seated leg extension
    3 sets of 10 @ 160

    Seated leg curl
    2 sets of 10 @ 100

    ~2K on the erg

    My daughter wanted to work out tonight so I went with her even though I wasn't quite in the mood. She gave me a short lesson on erg technique and I did about 2K and stopped completely out of breath. She sat down and casually did a 10 minute piece at a much faster pace - and stood up looking relaxed
  13. Tuesday August 21st - PM Weights

    Dips
    10 sets of 3 @ body weight (173 lb.) + 50 lb. on 1:00

    Back Extensions
    3 sets of 10 @ 35 lb.

    Lat pulldown
    2 sets of 5 @ 180 lb.

    Squats
    1 set of 5 @ 115 lb.
    3 sets of 5 @ 205 lb.
    1 sets of 5 @ 225 lb.

    Seated leg curl
    3 sets of 10 @ 140

    My arms are going to remind me of this workout for days.

    Updated August 22nd, 2012 at 04:30 PM by eric.carlson (fix the date)

    Categories
    Strength Training and Dryland Workouts
  14. Saturday August 18th - PM Weights

    Box jumps
    1 set of 20

    Squats
    1 set of 5 @ 115 lb.
    5 sets of 5 @ 205 lb.

    Chin-ups
    6 sets of 3 @ body weight (173 lb.) + 25 lb. @ 1:00

    Kneeling cable crunch
    3 set of 10 @ 100 lb.

    Lat pulldown
    4 sets of 5 @ 160 lb.

    Back Extensions
    2 sets of 10 @ 35 lb.

    My arms and shoulders are still really sore from this week so I expected a 25 lb. plate would be too heavy for chin-ups, but it was fine. Not easy, but do-able. Another 5 lb. next time?

    Updated August 19th, 2012 at 02:51 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  15. Wednesday August 15th - PM Weights

    Dips
    5 sets of 3 @ body weight (172 lb.) + 45 lb.

    Squats
    1 set of 5 @ 135 lb.
    4 sets of 5 @ 205 lb.

    Back Extensions
    3 sets of 10 @ 25 lb.

    Standing face pulls
    3 set of 10 @ 70 lb.

    Kneeling cable crunch
    3 set of 10 @ 100 lb.

    Looking back through my blog I was surprised to see that the first time I did unassisted dips was the end of May. Doing them with a 45 lb. plate hanging from my waist was hard, but not overwhelmingly so, it feels like I will be able to add more weight in a week or so (depending on how sore I am ). My chin-ups have not progressed nearly as fast, I was only able to use 25 lb. when I did them on Monday.
  16. Monday August 13th - PM Weights

    Chin-ups
    5 sets of 3 @ body weight (172 lb.) + 25 lb.

    Planks
    front 1:00
    left side :45
    right side :45

    Plank row
    1 set of 10 (each arm) @ 65 lb.

    Squats
    1 set of 5 @ 135 lb.
    5 sets of 5 @ 205 lb.

    Standing face pulls
    3 sets of 10 @ 70 lb.

    Kneeling cable crunch
    3 sets of 10 @ 100 lb.

    The weight room was unusually crowded today and my daughter and I had to wait quite a while to use the squat rack. We intended to do our usual 1 set @ 135 for warmup and some number of sets @ 185, but after the warmup set I was hurrying and grabbed a 35 instead of a 25 and she just put on the same sized plate without looking. I was surprised, and a bit sad, that the first squat at "185" felt much harder than normal but they got easier as we went through the sets. We only realized what had happened when we un-racked the weights, we both had a good chuckle and talked about how the set had probably been easier because we didn't realize that it was heavier than usual.
  17. Sunday August 12th - PM Weights

    Squats
    1 set of 5 @ 135 lb.
    5 sets of 5 @ 185 lb.

    Dips
    10 sets of 3 @ body weight (171 lb.) + 40 lb.

    Chest Press
    5 sets of 5 @ 100 lb.
    on the Technogym chest press machine

    Back Extensions
    3 sets of 10 @ 25 lb. plate

    Standing face pulls
    4 set of 10 @ 50 lb.

    Calf raises on the Smith machine
    1 set of 10 @ 245 lb.
    4 sets of 10 @ 265 lb.

    Chest fly
    1 set of 12 @ 25 lb.

    Reverse fly
    1 set of 12 @ 15 lb.

    Updated August 16th, 2012 at 12:22 PM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  18. Thursday August 9th - PM Weights

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Dumbbell split squats
    2 sets of 10 each leg @ 2 x 30 lb. dumbbells

    [i]Sit-ups on the incline bench[/]
    2 sets of 10 @ 30 lb. (EZ curl bar)

    Explosive leg press
    1 sets of 10 @ 200
    1 sets of 10 @ 220

    Seated leg curl
    2 sets of 10 @ 100
  19. Tuesday August 7th - PM Weights

    TRX Planks
    2 x
    * front 1:00
    * left side 1:00
    * right side 1:00

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Dumbbell Lying Shoulder External Rotation
    2 sets of 10 (each arm) @ 10 lb.

    Chin-ups
    10 sets of 3 @ body weight (171 lb.) + 20 lb.
    These were tough! This was surprising because I did 6 sets of 5 with the same weight fairly easily on Saturday.

    Kneeling cable crunch
    1 set of 10 @ 80 lb.
    1 set of 10 @ 90 lb.
    1 set of 10 @ 100 lb.
  20. Monday August 6th - PM Weights

    Dips
    5 sets of 3 @ body weight (171 lb.) + 30 lb.
    5 sets of 3 @ body weight + 35 lb.
    My palm is still bruised from when I tripped coming out of the water after the open water race last week so I started with 30 lb. That was easy so I went to 35, but that was fairly easy too so I probably should have gone to 40. Next time.

    TRX Planks
    2 x
    * front 1:30
    * left side 1:00
    * right side 1:00

    Standing face pulls
    2 set of 10 @ 70
    Last week in Pittsburgh I did these @ 130 lb., but there must be something dramatically different between that machine (Lifetime Fitness?) and this Technogym machine because I could just barely do these.

    Plank row
    1 set of 10 (each arm) @ 60 lb.
    1 set of 10 (each arm) @ 65 lb.

    Calf raises on the Smith machine
    4 sets of 10 @ 245 lb.

    Updated August 7th, 2012 at 01:08 PM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
Page 1 of 3 123 LastLast