Sunday 090628

Rowed 1k for a warm up and then ran 1.5 miles. Working back into it. Not quite ready for the tabata workout on Tuesday, but we’re going to give it a go!

Thursday 090625

Ran a mile.

It’s not the heat, it was the humidity that prompted me to wait until after sunset (now with DST, it’s almost 9:30pm) to go running. Forecast had been for some pop up showers, so a quick look at the radar showed a cell just north of us, so out I went. I didn’t get 200 yards from the house and realized the storm was moving southeast, so I had to cut it short as the lightening looked pretty fierce. I don’t mind running in the rain, specially when it’s 92deg out, but getting smoked by lightening is another story.

Loading the boat tomorrow and heading to the lake on Saturday, so probably no more posts until next week unless I sneak a workout in Sunday.

Tuesday 090623

Ok, this back injury is getting really old, or maybe it’s me that’s getting old or a little of both. I need to start doing some dead-lifts or I may die. It’s a well known fact that lack of dead-lifting will and can result in spontaneous obesity and a subsequent long slow death caused by lack of blood flow to the mid-lumbar region.

Bench Press
-2×12 @105#
-2×10 @110#
-2×8  @115#
-1×10 @110#

Pull-ups to max x2

Dumbbell Incline Press 4×10 30, 40, 50, 60 (each arm)

Saturday 090620

Still nursing the back. More upper body work.

Bench Press 150# 3×3
Barbell Shrugs 5×10
135-155-165-175-185
Squats 5×25
Push Press 4×10
65-75-80-85

That’s enough for tonight. Thanks for stopping by.

Thursday 090618

A little arm work while the back is still healing up.

Straight Bar Curls 5×10 65#
Ring Dips 5×10
Dumbbell Curls 5×10 30#
Bench Dips 5×15

Wednesday 090617

Ran a mile. No time, just ran it. In pieces. Gasping for air. But I ran it.

Tuesday 090616

Ok, time to get back in the swing of things. How about a little free weight action? Nothing like pumping a little iron to get the blood flowing, even if it is only a 5# dumbbell.

The routine went something like this:

Bench Press 145# 3×3
10 Pull-ups
Incline Dumbbell Press 5×10 50# each arm
12 Pull-ups
30 Push-ups
Dumbbell Rows 3×10 50# each arm

Determination

Apparently that last set of dead-lifts injured my back. I could hardly walk the next day and after dealing with almost unbearable pain the next few days, I went to the doc to have it checked. Nothing serious, but I did a number on my erector spinae muscle. Going to be a week or more before I can do even the mildest of workouts.

This sucks!!!

Tuesday 090602

Not sure why it seems so hard to be disciplined about this… I used to love to come out to the garage and workout. Now it’s like I have no motivation whatsoever. Buggers…

Deadlift 15-12-9 @ #185

Row 1k