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LLirik's lunch hour abuse

Discussion in 'Fitness Journals' started by Llirik, Aug 23, 2010.

  1. Llirik

    Llirik Well-Known Member

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    Ok, so my last workout was Thursday, and once again, the weekend went buy without so much as a dumbell. On the bright side of things, the elevator went out, and I got some activity carrying my kid up and down the stairs to the 4th floor. It's really about time he started to walk!

    Back to the gym today, I hope.
     
  2. Llirik

    Llirik Well-Known Member

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    OK, back to work:


    5 minute warmup


    Incline bench Barbell


    65 x 13

    115 x 12

    125. X 12

    135 x 10

    145 x 5

    150 x 5

    95 x 12

    Decline Bench Barbell
    95 x 12

    115 x 12
    10 russian twists + 25lb plate

    135 x 8
    12 russian twists + 25lb plate

    Flat bench Dumbell

    55 x 7

    45 x 12

    45 x 12

    10 pushups
     
  3. Llirik

    Llirik Well-Known Member

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    No weights yesterday, as I got tied up in a meeting which lasted 30 minutes longer than usual. I should have just walked out of it, since today, I barely remember what it was even about.

    Ran about 2 miles to pick up the kid, get some milk, and run home with stroller packed with 2 gallons of milk, some juice and yogurt. Thought the basket would snap off for sure. It was fun going little sprints from stop sign to stop sign, though.
     
  4. Llirik

    Llirik Well-Known Member

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    Today was Kirk vs the Deadlifts.

    It went something like this:

    Elliptical: 1 mile / 8 minutes

    All of the exercises below were done in my socks.
    I was so happy when I saw a trainer take off his shoes at the gym, and it gave me a green light to do the same. I've read in numerous places that doing these barefoot provides good balance, and strengthens the feet. I love it!

    Deadlifts
    95 x 12
    135 x 10

    10 pullups / leg raises each - alternating

    155 x 8
    175 x 8

    12 Skullcrusher pushups

    205 x 2
    215 x 2 ( personal record )
    225 x 0. FAIL!!

    12 skullcrusher pushups

    135 x 10

    Sumo Deadlift

    95 x 12
    This was my first attempt. I'll try this one again, because my socks were starting to slip off my feet, as they were sliding farther apart during the lifts.

    Romanian deadlift

    95 x 10
    10 pullups

    95 x 10
    10 skullcrusher pushups

    115 x 10
    At this point I attempted to do some pullups, and my wrists refused. I still came up with 5 though.

    As I was putting away the weights, I did the following:

    Leans x 12 per side + 35lb plate


    10 x 45 lb plate swings ( like kettlebell swings )
    45 lb plate standing twists
    10 x 45 lb plate swings ( like kettlebell swings )

    The swings lefts me gasping for air. Like fish our of water. I gotta do those more
     
  5. Llirik

    Llirik Well-Known Member

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    I had a pretty sweet workout yesterday, and ended up spending way too much time at the gym. I think over 90 minutes total.

    I did shoulders.
    1 mile elliptical
    1 mile run

    Started with 4 sets of standing BB press

    95 x 12
    95 x 12
    105 x 6
    110 x 6

    Shoulders are still weak.

    3 sets of upright rows. 95lbs on the Smith.

    Can't remember exactly what I did next, BUT, I tried out a seated BB press on the smith machine. Loved it. I think I did like 6 sets of 115 x 7 reps on this thing. I just couldn't get enough of them.

    Worked in some pullups into the set, and some Hammer machine pulldowns.

    Did a ton of core work.
    I think if I cleaned up my diet, I would have a nice sixpack by now.
    Some weighted Russian twists on an decline bench , situps, leg raises, etc.


    An hour later, recovered with 2 beers and what must have been a 1/2 lb burger. Aaaah.. beeeeeeer :love:
    Be seeing ya, sixpack.
     
  6. sevenatenine

    sevenatenine Active Member

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    Yea I get that problem too, sometimes you just don't want to stop.:bb:
     
  7. imelda

    imelda Well-Known Member

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    Laughed when I read Wednesday's comment about your socks slipping off your feet. I have that problem, too, and it's definitely worst with sumos. I gotta do those barefoot, but only at home. They'd probably say it's not sanitary at the gym or something.:lol:
     
  8. Whoracle

    Whoracle Well-Known Member

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    I never heard of or seen anyone trying to deadlift with no socks on. Of course I see very few people trying to do any deadlifts at my gym so if I were supposed to do them upside down or something for greater effect not like any of the dudebroski's I share gym space with would know about it.
     
  9. Llirik

    Llirik Well-Known Member

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    Oh, I wanted to leave alright. I had to wait for a friend of mine, and didn't have anywhere else to go, so I figured I'll just work out, since I was already at the gym. We have a friend over with her kid today, and I'm trying to find a way to escape for an hour and :bb: some.


    At home, i do everything barefoot. I almost never wear shoes or socks in the house. Even at the gym, I'm not really worried about sanitation, figure as long as I shower right after, I'll wash all the cooties right off :)
     
  10. sevenatenine

    sevenatenine Active Member

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    Yea they do say that, followed by things like "if you don't put your shoes back on you will have to leave" :lol:

    This is why I got the vibram 5 finger shoes.
     
  11. imelda

    imelda Well-Known Member

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    :blank
    They also say stuff like, "Please wipe off the bench/bike seat/whatever after you're done sweating all over it, you hog" but none of the hogs listen. I wonder why?:blank:
     
  12. Llirik

    Llirik Well-Known Member

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    Oh, I'm so guilty of this sometimes. I'm working on getting better at it, and this is why I often end up with balls of paper in the pockets of my shorts. I now also have a solid habit of putting back the weights, and use that as an extension to my workout, as I do high reps of random stuff with the BB plates.

    But really, how far does a paper towel go in cleaning off a sweaty bench? I think it just buffs the vinyl shell. It's like putting Turtle Wax on your muddy jeep.
     
  13. imelda

    imelda Well-Known Member

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    Yes, but you must admit it's a little nicer to have those sweaty cheek prints buffed out!:nod:
     
  14. Llirik

    Llirik Well-Known Member

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    I admit :)


    Today's workout


    Pushups 20
    Pullups 8
    Situps 20
    Lunges + 25lb x 20

    Pushups 20
    Pullups 10
    Abs 20 leg raises flat
    Stiff Deads 95 x 10

    Pushups 20
    Pullups 8
    Abs 20 situps
    Legs 20 squats + 45 plate In front
    (I thought I was going to pass out after this set. I completely ran out of air)


    Pushups 20
    Pullups 10
    Stiff deads 95 x 10
    Sweeps 20

    Pushups 20
    Pullups palms in – 9
    Side lunges – 20
    Situps 20

    Pushups 20
    Pullups 8
    Stiff deads 115 x 10
    Laying leg lifts x 20

    Pushups 20
    Pullups palms in 8
    Lunges 25lb behind head x 20
    Situps 20

    Pushups 20
    Pullups 9
    Stiff deads 115 x 10
    Situps 20
     
  15. Llirik

    Llirik Well-Known Member

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    I have been eying those for quite some time now, and just can't take the plunge. Do you run in yours? And have you tried wearing them outdoors in Winter?
    How long did you allow your feet to adapt to avoid injury?
     
  16. sevenatenine

    sevenatenine Active Member

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    I have the KSO's and one of the nice things about them is how well they breathe, which would probably make them suck to wear outside in the winter. Even at the grocery store on the cold concrete my feet get cold in them. The bikila's seem to be more shoe like and might be better suited for winter, but overall they probably wouldn't be my first choice for outdoor winter running.

    Other then that they are great gym shoes. I do everything (including running) in them and I just love that they don't take up much room in my gymbag and weigh nothing.
    I'm not a big long distance runner, I usually do 15 minute runs at 10kmph on the treadmill. The first few weeks I did 5 minutes per day then worked up to 15 over the next month. Lately I have just been doing 1km runs before my workout to warm up. I had some pretty intense calf doms the first week of use, but other than that no problems.

    One of the trainers at my gym has a pair and he said he fractured his foot running in them because he just went balls out when he first got them, so if you do take the plunge definitely start out slow.
     
  17. Llirik

    Llirik Well-Known Member

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    Thanks man. This might have brought me a step closer to checking them out seriously. One thought is that if I get them now, and make my feet stronger at the gym, once winter passes, I'll be ready to take them outside

    On that note, I put in about 2 miles today + stroller. This weather is perfect for running.
     
  18. Llirik

    Llirik Well-Known Member

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    Crap, I have 3 meetings today, one of which is sure to last well into my planned gym hour (and a half).
    I also don't understand why our network security admin is attending vmware DR failover training . moth3r*(&ker!!

    Not even sure why we have this training for a product only one person will administer, no one will manage, and sure as sh1t, no one will design to work properly.

    I'm really crabby today. I REALLY need to go to the gym.

    Wonder how much more money my company has in its training jar.

    /edit/I really need to start studying for my Microsoft Certs.

    OK.. I feel better now... well, not really...
     
  19. Llirik

    Llirik Well-Known Member

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    HELL YEAH!! I escaped for a workout. I am a much more chill version of Kirk now.

    Not the best workout I've had, but very much worth the trip to the gym:


    Shoulders
    Standing BB Press
    95 x 8
    Leg raises hanging x 10

    95 x 9
    12 leg raises

    105 x 5
    Whipers 12

    95 x 5
    Leg raises
    12 plate swings 35 lbs
    10 behind head triceps 35 lbs

    Smith press
    115 x 10
    12 swings 10 triceps 35lb
    20 vups

    125 x 7
    12 swings
    15 leg raises

    125 x 7
    12 swings
    20 situps

    Dumbell press shoulders
    30 x 11
    25 barbell ab rollouts

    15lb dumbell raises
    12 side
    10 front
     
  20. Llirik

    Llirik Well-Known Member

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    Rather slow workout today. A little boring. I did the "I wanna know what i can bench" run today. Also decided to try the bent-over BB rows. I don't see myself doing these weekly, but they're alright.

    Bench: 95 x 12 (warmup)
    BB Rows: 45 x 12 - to test form.
    65 x 12 test form + some weight

    bench:
    135 x 11
    BB rows:
    95 x 12

    Bench 165 x 8
    bb rows: 95 x 12

    Bench 175 x 4 ( no spotter. Should have had 5 )
    BB Rows: 115 x 12

    Bench 185 x 5 (got a little help on number 5. had a spotter this time )
    BB Rows: 115 x 12

    Bench 135 x 12
    BB Rows: 115 x 12

    I am sure I can push 200. I freaking know it!!


    ----------------------

    DB Incline bench:35 x 12
    DB bent row: 35 x 12 / arm

    DB Incline bench: 50 x 12
    DB Bent rows 50 x 12 / arm

    DB Incline bench: 50 x 12
    DB Bent rows: 50 x 12 / arm
     

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