Skid (Marc's) log

[irongeek]

I have a large scab on my left knee from my bike wipe out last week. My knee sleeves reminded me of that when I put them on I'll have to wash them tonight...

You wash your knee sleeves?

[skid]

You wash your knee sleeves?

Not as often as my socks, but yeah I wash them. They get all sweaty. Don't you?

[irongeek]

Not as often as my socks, but yeah I wash them. They get all sweaty. Don't you?

Sure I wash them.... All the time. Sometimes.... A few times...
Ok, now I know why the family avoids my workout room!

[skid]

Sure I wash them.... All the time. Sometimes.... A few times...
Ok, now I know why the family avoids my workout room!

LOL Irongeek!!

Tuesday
MTN biking with youngest son and two nephews and BIL - The young un's and BIL put up a fast pace uphill but I dug deep and kept up despite thinking I was going to run out of breath. On the ride down I took it easy after my wipeout last week. It was raining and we were all covered in mud when we reached the bottom of the trail. Good times!

Today
Felt good today.

Warm up 500M row in 2:05

Deadlift
458-5 last rep was a grind but I pulled it. Still off my pace of a couple months ago.

Shrugs
375-10

Incline bench at 40 degree angle
Barbell - 249-5 +5 pounds from last week
Dumbbells - 85 - 12 added 10 pounds but reps dropped from 20 - 12

BB row
177-15 - Added 10 pounds still did 15 reps

Chins
BW + 45 lbs - added 10 pounds from last time
Overhand grip - 4
Underhand grip - 5

DB curls on bench at 80 degree angle
35-20 immediately followed by:
20-20

Finished in about 1 hour

[skid]

Warm up - 500M row in 2:03

Squat
397-5 + 5 lbs from last week - felt pretty good today
Forgot to do my high rep back off set at 265

Calf raise
177-20 - time to bump up the weight!

Incline Bench at 40 degree angle
221-10 - + 5 pounds from last week will bump up weight with these too

Dumbbell Decline bench - 3.5" block under front feet of bench
95- 13 added a rep from last week.

Power clean and press
155-10 - + 1 rep from last week. will bump weight up next week.

Chins BW + 45 lbs
OH - 5
UH - 5

EZ bar curl
120-15 followed immediately by:
DB - 30-7 died on these...

Ab wheel - 10 - did these slow and paused at full extension

Finished in 1 hour 10 minutes

[skid]

Warm up - 500M row in 1:59

Yesterday:
Missed my normal Tuesday mtn bike ride due to heavy rain. As much fun as the mud was last week it took quite a bit of cleaning to get the mud off everything. Went yesterday instead. Had a good cardio workout on the climb up the mountain, rode hard down nonstop. It's amazing how tired my shoulders and arms get at the bottom as they support a lot of my weight on the way down.

Today:

Deadlift
463-4 - Must have been tired from riding as even my warm up felt heavy. My first attempt at 463 resulted in just breaking the weight off the floor. Then I nutted up and managed to pull 4 reps. Didn't try a fifth...

Shrugs
375-12 - + 2 reps from last week

Incline bench at 40 degree angle
Barbell 254-5 - + 5 lbs from last week
Dumbbells - 85-15 - + 3 reps from last week

OH Press - Since I had the barbell at shoulder height I thought to throw a set of OH press in. I was warm from benching so went straight into my work set
188-3 - thought I could squeeze 5 out but fatigue from the bench probably affected that. I'll keep at this weight for next week and see if I can add reps.

BB row
188-15 - These went well - added 3 reps from last week

Chins
BW + 45
Overhand - 4.5 Barbell row must have affected these as i did more reps last workout
Underhand - 4.5

Dumbbell curls - Did one set heavy followed immediately by 1 set lighter weight.
40-12
25-15

Workout took 1 hour 10 minutes

[skid]

Warm up - 500M row in 2:00

Squat - Got a sunburn on my back yesterday. Squats were a wee bit painful
403-5
265-16

Incline bench @ 40 degrees
227-10

Decline Bench with 3.5" block under front feet
Dumbbell - 95-14

Calf raise
188-16

Chins
BW + 50
Underhand - 5
Overhand - 5

Curlz for the girls
EZ bar curl - 120-14 immediately followed by
DB - 30-15
DB - 20-15
188-15

Clean and press
166-6

[skid]

Tuesday - Mtn biking - climbs are faster each time, cardio is pretty darn good now for an old guy. No way can I catch my kid uphill (or downhill) though...

Today

Warm up - 500M row in 1:57

Deadlift
463-3, - 1 less than last week - definitely going to have to change up programming as progress has ground to a halt. Maybe somewhat related to weight loss, hot weather. Will give this some thought...

Shrugs
375-15

Incline bench at 40 degrees
265-3,3, - was supposed to be 5 but bumped up 10 pounds instead of 5. May stay at 3's going forward.
Dumbbells - 85-16

OH Press - Again since the bar was at shoulder height from incline pressing this is easy to work into the program. I've now added this to the workout
188-3 - Already warm from bench so right into work set

Barbell Row
195-15

Chins at bodyweight -
OH - 10
UH - 10

DB curls on high incline bench - did strict today for all reps
40-10
25-10

[skid]

Brutally record-breaking hot here in the PNW the last few days. I spent a good part of today outside in 107 degree weather commissioning a new chemical plant. At least I just walked around with a set of prints confirming the P&ID's, but it was probably even hotter than that as the plant site was freshly paved and the black tarmac really soaks up the heat. Sort of drained all my energy for today's workout.

Knowing the heat was coming I bought almost the last available air conditioner at Home Depot and at least can keep my bedroom cool. Most places here don't have A/C as the weather is normally moderate year round. The rest of my house is pretty hot though, even the basement where I work out.

Warm up - just rowed 250 meters as I had low energy and had broken a big sweat already

Squat - I was scheduled for 408 for a set of 5, but did one and decided today was a good day for a deload for everything...
408-1
265-5 - could have done a few more easily but decided to not push things today.

Incline bench at 40 degree
231-5 - did half as many reps as normally programmed

Decline bench with Dumbbells
75-10 - Normally do 95 pound db's

Clean to press
155-5 - dropped weight and reps

Chins
Decide in advance to only do 5's with just body weight
OH-5
UH-5

Curls
EZ curl bar - 120-5
Dumbbells - 30-10

[skid]

Thursday - Missed my workout but went biking instead. Still very hot outside so I struggled a bit on the uphill.

Today

Continued my de-load for the week. Went light on all exercises.

Deadlift
375-5

Shrugs
375-10

Bench - Tried flat benching again since my shoulder seems ok. I also did a set with a sling shot. Shoulder seems good afterwards
265-3
308-3 - sling shot

Incline bench at 40 degrees with dumbbells
65-10

OH press
155-5

Rows
155-10

Chins at bodyweight
OH-5
UH-5

DB curls
30-10

Easy Peasy and only took 50 minutes or so. Will start bumping weights again next week although I may shake up my workout a bit. I like working out only 2x/week as it gives me time and energy to do other things, but it is limiting my progress. I'm probably OK with that for the summer at least. I'll think about that over the weekend.