Online Fitness Journal - Week of 11 January 2010

[ZenLefty]

I had a bad week last week. Not horrible, I got some good workouts in, but I didn't go to the gym nearly as often as I wanted to. I could tell my motivation level was pretty low.

Past experience has taught me that whenever I have a bad day or a bad week, to just take it in stride, not beat myself up too much over it, and get back in it as soon as possible. When I didn't go to the gym for two whole days, and I didn't feel remotely guilty about it, I knew that it was the right time for me to take a little break.

Whenever I'm looking to get motivation back, the quickest and simplest way for me is to just remind myself why I do it and what my goals are and what I'd like to accomplish. Right now, I want to see my abs and I want to see them by this summer. I've never seen them before, just never had the mental fortitude to stay disciplined long enough to make those kind of gains.

To do this, I'll need to reduce my body fat by about 4-7%. To do that, I'll need to eat a bit smarter and do cardio more often. It won't happen by skipping the gym. It won't happen on lazy days. It won't happen by making excuses. Excuses burn no calories.

Have a good week this week everyone.

[ZenLefty]

1. Monday, 11 January 2010

Light day today.

Elliptical - 30 minutes + 10 warmup/cooldown - 485 calories (according to Precor)
Tried a setting I never did before - Fat Burning. It started out easy but got pretty intense towards the end.

Punching Bag - about 15 minutes on and off.

Pull ups - 3 sets of 10 reps

I'll probably do some sit ups before I go to bed.

[ZenLefty]

2. Tuesday, 12 January 2009

The gym was crowded - jam effing packed - with obnoxious college kids tonight, so I just had a real quick workout. Got some bench press done and got out before I broke anyone's nose. Apologies to any obnoxious DU college kids I may have offended. ;-)

Bench Press
Warmup set - 135, 16 reps
225, 10 reps
245, 8 reps
255, 7 reps
245, 7 reps
225, 8 reps
225, 6 reps

21's - 70 pounds, 1 set of 21

Wide Grip Bench
185, 3 sets of 10 reps

Decline Bench - Hoist Machine
270, 5 sets of 10 reps

I'll do some sit ups before bed. Getting in that habit again.

[ZenLefty]

3. Wednesday, 13 January 2009

Short workout tonight. Just the basics.

Overhead barbell press
135 - 10 reps
135 - 10 reps
155 - 8 reps
165 - 6 reps
155 - 8 reps
155 - 8 reps

21's - 70, 1 set of 21

Straight legged deadlift
145 - 4 sets of 10 reps
superset with...
Power Shrugs
145 - 4 sets of 10 reps

My grip was failing long before my trapezoids would on these. My traps wanted to do more work, but my grip just couldn't hold onto the bar much longer.

Rear deltoid flyes (cybex machine)
180 - 4 sets of 10
superset with...
Dumbbell side bends
75 - 4 sets of 10

Again, grip was failing. I wonder if they were fatigued from a couple of good punching bag workouts? My bag gloves have a pretty tight grip, and I can feel it in my forearms after a workout.

Dips
Body weight - 4 sets of 12

[flvegan]

4. You may want to try using lifting straps.

If your grip is starting to fail, and you don't want to forego the bag work.

Also, high praise to any gym rat that can tolerate the gym in January. I don't, but many of the regulars skip the gym much of Jan/Feb due to the crowds, etc.

[ZenLefty]

6. I can't find my old ones.

The old ones got molded to the shape of my hand from years of use. I'll have to break some new ones in. Any advice on new ones? I think my old ones were made by Harbinger.

[flvegan]

7. My recommendation?

I use my Schiek gloves w/wrist wraps and the basic bad boys from Harbinger or any other brand. It's like a belt. You can choose utility or fashion.

[ZenLefty]

5. Sunday, 17 January 2009

Finally made it back to the gym on Sunday after a few days off. It was even crowded on Sunday. Don't these clowns have football to watch or something? Oh yeah, they're watching football at the gym, while they're idling on the piece of equipment I wanted to work out on. But I'm not bitter or anything.

Preacher Curl
65 - 16 reps
85 - 12 reps
105 - 10 reps
115 - 8 reps
115 - 7 reps
105 - 10, 7 reps
Hadn't done these in a while. Felt pretty good, especially my forearm which has healed up fairly well and might be ready for some heavy lifting. That's something you ease into, though.

Standing barbell curl
95 - 5 sets of 10 reps
Had to cheat a bit on the last few reps in the last few sets.

Power Shrugs
225 - 12 reps
275 - 8 reps
275 - 8 reps
275 - 7 reps
225 - 10 reps
Dang, flvegan, I can't find my wrist straps. I can buy new ones but I like how the old ones have molded to the shape of my hands. They're way comfortable. I'll have to break in some new ones. On the heavy sets, I was holding the bar with three fingers; it had already slipped past my thumb. :(

Everyone - watch when people do these, especially when they go heavy. Their heels leave the ground on every rep, I see it all the time. That means they're jumping. Using the body's momentum to lift. That's cheating. Don't do it, except maybe on the last couple of reps to finish off your set. You're doing these to work your traps, not your jump.

Sit Ups, Oblique Twist
4 sets - 20, 20, 16, 12 reps.
Man, I hate sit ups.

Wanted to do some cardio but every piece of equipment had someone strolling on it. Ended up going for a long walk later in the day instead.