Staving off the decline, part deux

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JimRiley
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Re: Staving off the decline, part deux

#921

Post by JimRiley » Sun Jan 01, 2023 6:53 pm

Friday, Dec. 30, 2022
At the In-Shape:
Trap bar deadlift, low handles: 275 x 3 @8; 205 x 6, 6, 6, 6, 5 @6 every 2.5 minutes
Hip flexor: 90 x 10 x 4
Glute extension (Precor): 90 x 10, 120 x 5 x 2, 60 x 6
Hip adductor: 195 x 11 x 4
Overhead triceps extension: 110 x 9 x 4
Glute extension (Cybex VR1): 85 x 8 x 4
Hamstring curl: 95 x 9 x 3
Quad extension: 140 x 10 x 3
Lat flexor: 165 x 6, 3

Kind of a wayward workout. The trap bar deadlifts were fun, but the warmups and work sets took a whole lot of shuttling plates to and fro, so by the time I got to the machines I was tired and sweaty instead of raring to go. Also I had to truncate the last set of pulls because even with straps I couldn’t hold onto the handles. I think the aggressive knurling hurt my hands so much it just made me let go.

The Precor glute extension machine that I’d been using supports only the forearms and requires you to self-stabilize everything else. Maybe that's a good thing, but with any non-trivial amount of resistance to the kickbacks it's really hard to stand still. I tried the Cybex glute machine, which has a chest support, and liked it much better.

Towards the end my hands were hurting on everything (even quad extensions) from using that trap bar earlier, so I made only a perfunctory effort on the last few machines and called it a night. Moral: deadlift at home and/or use gloves on that trap bar.

Saturday, Dec. 31, 2022
Cardio: Cycled on the indoor trainer for 25 minutes, covering 4.4 virtual miles. Did 8 very short sprints of maybe 5 seconds or so at 1-minute intervals. Max 1/3/5-second power: 868/842/723W. 868 was the biggest number I’ve seen since getting the power meter 7 months ago. On the other hand, my average power for the whole session, at 101W, was the lowest I’ve seen, since I mostly went really slow except for the sprints.

Sunday, Jan. 1, 2023
OHP: 85 x 2 @8; 70 x 5 x 6 @7, every 2.5 minutes
Squat: 195 x 3 @7; 165 x 6 x 7 @6, every 2.5 minutes
Cardio: Cycled (outdoors, finally!) for 33 minutes, covering 7.8 miles at an average of 14.3 mph. Average/normalized/max power: 145/157/458W.

Since my monolift tryout the other day was sort of a mixed bag, on today's squats I tried taking one baby step backwards, just enough to be (reasonably) sure of reps not hitting the J-hooks. I actually liked that quite a bit, and am hoping that'll be enough to fix my walkout insecurity problem, at least for a while. I think I'll also look for some hooks that don't stick out 4 inches like the Rogue ones do, so there'd be even less chance of hitting them.

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Re: Staving off the decline, part deux

#922

Post by JimRiley » Wed Jan 04, 2023 10:01 pm

Monday, Jan. 2, 2023
Hammer curl: R20, L 15 x 8 x 4
BB biceps curl, wide grip: 30 x 8 x 4
DB lateral delt raise: 14s x 8 x 4
BB front raise: 32.5 x 12 x 4
DB rear delt raise: 16s x 8 x 4
DB reverse wrist curl: 12.5s x 10 x 4
DB neutral grip wrist curl: 15s x 8 x 4
DB wrist curl: 16.5s x 8 x 4

Tuesday, Jan. 3, 2023
Machines at the In-Shape:
Hip adductor: 195 x 12 x 4
Quad extension: 140 x 10 x 4
Glute kickback: 85 x 9 x 4
Hamstring curl: 95 x 9 x 4
Leg press: 280 x 8 x 4
Hip abductor: 170 x 10 x 4
Hip flexor: 90 x 11 x 4
Seated row: 100 x 9 x 4
Seated triceps extension: 90 x 10 x 4

Cardio: Cycled 35 minutes, covering 7.8 at an average of 14.5 mph. Average/normalized/max power: 136/157/458W

Wed., Jan. 4, 2023
Cardio: Walked and jogged for 36 minutes, covering 3.0 miles at an average of 5.0 mph. Just starting in again after 2 weeks off, and was using new orthotics, so I kept it pretty limited.

Bench: 165 (92%) x 1 @9; 145 (81%) x 2, 3, 4, 2, 3, 2, 4, 2, 3, 2, 4 (31 reps) @8, every 2.5 minutes (took an extra minute before the last set)
Felt unusually fatigued benching, probably from the triceps extensions yesterday.

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Re: Staving off the decline, part deux

#923

Post by JimRiley » Sat Jan 07, 2023 9:32 pm

Thu., Jan. 5, 2023
At the In-Shape:
Deadlift: 285 x 3 @8, 305 x 1 @9; 275 x 1, 2, 3, 1, 2, 3 @6-8 and 225 x 8 x 2 @6, every 2.5 minutes
Chinups: About 6 at several different stations, none of which I liked

I don’t usually deadlift at the In-Shape, and it longer there than at home due to greater overhead in loading and unloading plates. But it did feel kind of good to take some extra time, and I went heavier than I had in a while.

I was planning to do a bunch of chinups too, but it seems every available chinup/pullup bar at the In-Shape either is too high to reach without dragging something from far away to stand on, or has handles that are too far apart and/or set at weird angles. Later on at home I started doing chinups again, but my hands were hurting and I said to heck with it.

Fri., Jan. 6, 2023
Cardio: Cycled 13.5 miles in 55 minutes, averaging 14.7 mph. Average/normalized/max power: 152/162/436W. Did an impromptu 20-minute test at about 80-90% effort, averaging 174W. That’s 5W off my 20-minute PR from a few months ago, but that was a much harder effort at the time.

Sat., Jan. 7, 2023
Machines at the In-Shape:
Incline press (plate-loaded Precor): 112 x 8 x 4
Glute extension (Cybex VR1): 85 x 10 x 4
Hip adductor: 200 x 9 x 4
Overhead triceps extension: 110 x 10 x 4
Lat pulldown: 105 x 12 x 4
Hip abductor: 170 x 11 x 4
Quad extension: 140 x 11 x 4
Leg press: 280 x 9, 195 x 9
Hip flexor: 90 x 12 x 4

Skipped hamstring curls, and bailed early on leg press, due to some left hamstring pain that started while I was doing glute extensions. As Roseanne Roseannadanna said, it's always something.

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Re: Staving off the decline, part deux

#924

Post by Culican » Sun Jan 08, 2023 9:39 am

JimRiley wrote: Sat Jan 07, 2023 9:32 pm I was planning to do a bunch of chinups too, but it seems every available chinup/pullup bar at the In-Shape either is too high to reach without dragging something from far away to stand on, or has handles that are too far apart and/or set at weird angles. Later on at home I started doing chinups again, but my hands were hurting and I said to heck with it.
Sometimes I use the Smith machine for chins. With the bar set at the highest point it is high enough to do chins but low enough that I don't need anything to stand on.

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Re: Staving off the decline, part deux

#925

Post by JimRiley » Sun Jan 08, 2023 10:41 am

Culican wrote: Sun Jan 08, 2023 9:39 am
JimRiley wrote: Sat Jan 07, 2023 9:32 pm I was planning to do a bunch of chinups too, but it seems every available chinup/pullup bar at the In-Shape either is too high to reach without dragging something from far away to stand on, or has handles that are too far apart and/or set at weird angles. Later on at home I started doing chinups again, but my hands were hurting and I said to heck with it.
Sometimes I use the Smith machine for chins. With the bar set at the highest point it is high enough to do chins but low enough that I don't need anything to stand on.
Thanks, @Culican, I never even thought of the Smith machine! (Now I'm feeling sorry for it - always standing there ready to serve, despite all the sneers.)

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Re: Staving off the decline, part deux

#926

Post by Hardartery » Sun Jan 08, 2023 12:36 pm

Culican wrote: Sun Jan 08, 2023 9:39 am
JimRiley wrote: Sat Jan 07, 2023 9:32 pm I was planning to do a bunch of chinups too, but it seems every available chinup/pullup bar at the In-Shape either is too high to reach without dragging something from far away to stand on, or has handles that are too far apart and/or set at weird angles. Later on at home I started doing chinups again, but my hands were hurting and I said to heck with it.
Sometimes I use the Smith machine for chins. With the bar set at the highest point it is high enough to do chins but low enough that I don't need anything to stand on.
Is that what those things are for? I've always wondered...

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Re: Staving off the decline, part deux

#927

Post by JimRiley » Mon Jan 09, 2023 10:14 pm

Sun., Jan. 8, 2023
Cardio: Walked and jogged for 50 minutes, covering 3.8 miles at an average speed of 4.7 mph. Felt sluggish.

Mon., Jan. 9, 2023
Squat: 195 (78%) x 3 @6; 175 (70%) x 5 x 6 @6, 155 (62%) x 8 x 2 @<6, every 2.5 minutes
Bench: 150 (83%) x 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2, 3 (24 reps) @7-9, every 2.5 minutes
Cardio: Cycled on the indoor trainer for 30 minutes. Warmed up in increasing gears, then did a simulated climb (biggest gear, out of the saddle, rear brake engaged), followed by four moderate 1-minute efforts with 1-minute rests. Average/normalized/max power: 137/163/319W. Max 1- and 2-minute power: 257W, 199W.

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Re: Staving off the decline, part deux

#928

Post by JimRiley » Tue Jan 10, 2023 8:35 pm

DB lateral raise: 12.5s x 9 x 4
BB front raise: 35 x 8 x 4
DB rear delt raise: 16s x 9 x 4
DB neutral grip wrist curl: 15s x 9 x 4
DB reverse wrist curl: R 12.5 x 11 x 4, L 12.5 x 11, 11, 8, 9
DB wrist curl: 16.5s x 9 x 4
BB biceps curl, wide grip: 30 x 9 x 4
Hammer curl: R 20 x 9, 9, 8, 9, L 15 x 9 x 4
BB shrug: 145 x 10 x 4
Chinup: 20 at 20-sec. intervals

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Re: Staving off the decline, part deux

#929

Post by JimRiley » Wed Jan 11, 2023 8:18 pm

Cardio: Walked and jogged for 49 minutes, covering 4.1 miles at an average of 5.0 mph. It was sprinkling pleasantly most of the way.

Deadlift: 135 x 8
That hurt (probably from trying to deadlift after running, even though it had been several hours), so I stopped.

OHP: 85 x 1 @9; 65 x 5, 5, 5, 5, 4 and 60 x 5, 5, 4, all at 1-minute intervals
My plan on OHP was to do 65 x 5 every minute for as long possible for up to 8 sets, and then decrease the weight. I haven't been pressing much, so this was pretty much the expected result.

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Re: Staving off the decline, part deux

#930

Post by slowmotion » Thu Jan 12, 2023 1:17 am

Nice solid work!

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Re: Staving off the decline, part deux

#931

Post by JimRiley » Thu Jan 12, 2023 8:47 pm

slowmotion wrote: Thu Jan 12, 2023 1:17 am Nice solid work!
Thanks, @slowmotion! You keep putting up impressive numbers, even after shoveling snow. Too bad mine are in pounds and not kilos! :lol:

Today:
Cardio: Cycled 1 hour 15 minutes, covering 17.4 miles at an average of 14.0 mph. Average/normalized/max power: 131/142/595W. An actual outdoor ride, with a breeze and even sunshine!
Deadlift: 255 x 5 @7; 225 x 5, 6, 4, 5, 6, 4, 5, 6 (41 reps) @6-7, starting every 2:30 to 3:00

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Re: Staving off the decline, part deux

#932

Post by JimRiley » Fri Jan 13, 2023 9:12 pm

Cardio: Walked and jogged for 46 minutes, covering 4.0 miles at an average of 5.2 (finally over 5!) mph.
Bench: 160 (88%) x 1 @8; 115 (64%) x 7 x 9 @6-10, every 2.5 minutes. Didn't mean to go to RPE 10, but it was one of those things where one rep is merely slow and the next is a grind.

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Re: Staving off the decline, part deux

#933

Post by JimRiley » Sat Jan 14, 2023 6:12 pm

At the In-Shape:
Seated row: 100 x 10 x 4
Hip flexor: 95 x 8 x 4
Hip adductor: 200 x 10 x 4
Leg press: 280 x 9 x 4
Quad extension: 140 x 12 x 4
Glute extension: 85 x 11 x 4
Hip abductor: 170 x 12 x 1 (stopped because the machine is broken)
Hamstring curl: 95 x 10 x 4
Mostly leg day because my left elbow is hurting more than usual.

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Re: Staving off the decline, part deux

#934

Post by JimRiley » Sun Jan 15, 2023 9:51 pm

Cardio: Cycled on the indoor trainer for 30 minutes. Did four 1-minute efforts with rest periods of 2, 3, and 4 minutes. Highest 1-minute power was 343 on the third one, using 50x14 (50-tooth chainring with a 14-tooth rear cog). Average/normalized/max power: 113/186/418W. My quads were burning quite a bit, apparently from quad extensions yesterday.

Explainers:
50x14 means using a 50-tooth chainring with a 14-tooth rear cog, which works out to a gear ratio of about 3.57:1.
Normalized power is the fourth root of the average of the 4th powers of the moving 30-second average power. It's kind of arbitrary but is very commonly used, probably because it yields a bigger number than overall average power, thereby making people happier.

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Re: Staving off the decline, part deux

#935

Post by JimRiley » Mon Jan 16, 2023 9:04 pm

Cardio: Cycled on the indoor trainer for 42 minutes. Rode a fairly high cadence (mostly 90-100 rpm) in 50x23 for 30 minutes. Average power was 162W for the whole 30 minutes, 166W for the last 20.

Sitting in the garage with the door open, listening to Beethoven's 3rd symphony and watching the rain pelt down, was pretty darn nice, despite (and maybe just a little bit because of) churning away on the trainer.

Squats: 205 (82%) x 1 @7; 175 (70%) x 5 x 7 @6, every 2.5 minutes

Felt pretty good on squats, though they had me breathing a little harder than usual.

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Re: Staving off the decline, part deux

#936

Post by JimRiley » Tue Jan 17, 2023 9:48 pm

Hammer curl: R 20 x 9 x 4, L 5 x 10 x 4
DB neutral grip wrist curl: 15s x 10 x 4
DB wrist curl: 16.5s x 10 x 4
DB reverse wrist curl: R 12.5 x 11 x 4, L 12.5 x 11, 11, 11, 9
DB lateral delt raise: 14s x 10 x 4
BB front raise: 35 x 9 x 4

Took it very easy on my left elbow. I thought it would need some accommodation on the lateral and front raises, but it didn't hurt a bit on those.

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Re: Staving off the decline, part deux

#937

Post by JimRiley » Wed Jan 18, 2023 9:45 pm

Cardio: Walked and jogged for 53 minutes, covering 4.2 miles at an average of 4.7 mph with a couple of pretty good hills. Felt below average but got through it OK.

Later I did some upper-body stuff at the In-Shape. Since my chronic left elbow pain has been a tad worse lately, I tried to accommodate it on some exercises by either (a) moving less weight with my left arm or (b) taking concentrics mainly with my right arm and eccentrics mainly with my left arm. It does feel better since I worked out, so maybe this is an OK approach.

Chest press (Life Fitness): 55 x 8, 85 x 8 x 4
Seated triceps extension: 60 x 10 x 3, R concentric, L eccentric
Machine biceps curl: 30 x 10, 35 x 10 x 2 R concentric, L eccentric
Incline press: R 57 x 5 x 3, L 22 x 10 x 3
Trap bar shrug: 135 x 10 x 4

I thought maybe the chest press could be a more comfortable alternative to bench press, but it seemed to hurt just the same - plus it was annoyingly hard even with low "poundages".

I tried doing some one-hand-at-a-time stuff on the so-called lat flexor machine, but pulling just one handle made the resistance all jerky.

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Re: Staving off the decline, part deux

#938

Post by JimRiley » Sat Jan 21, 2023 10:05 pm

Trap bar deadlift: 275 x 1 @7.5, 225 x 5 x 5 @7, starting every 2.5 minutes
Bench: 165 x 1 @8, 120 x 7 x 7 @6-7, starting every 2 minutes

Worked out with my wife and our son at the gym he goes to in Portland, OR. The best part was that it snowed merrily for a few minutes while we were in there. The snow didn't stick, but it was just as well because we would have had to drive in it

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Re: Staving off the decline, part deux

#939

Post by JimRiley » Wed Jan 25, 2023 2:37 pm

Sun., Jan. 22, 2023
Walked and jogged with my son for 40 minutes at Mount Tabor Park in Portland. Covered 3.1 miles, averaging 4.7 mph.

Mon., Jan. 23, 2023
At our hotel's fitness room. No snow this time, but it did have a beautiful view of the Willamette.

Hammer curl: R 20 x 10, 10, 10, 8; L 10 x 10 x 4
DB lateral delt raise: 15s x 8 x 4
DB front delt raise: 15s x 8 x 4
DB farmer walk: 50s x 100’, 200’
DB rear delt raises: 10s x 10 x 4
DB shrug: 50s x 6 x 6

I've been doing rear raises with 14s at home, but didn't feel fresh enough to round up to 15s, so I went with 10s and paused 'em.

I came down with some kind of bug later on Monday. I always have allergies when we're in Portland, so I hadn't paid much mind to the harbingers over the previous few days, but the truth was plain once the sore throat started. I still feel sick, in that sleepy fluey sort of way where you just want to grab a bunch of blankets and hibernate. Wake me when January ends.

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Re: Staving off the decline, part deux

#940

Post by JimRiley » Fri Jan 27, 2023 8:15 pm

I'm finally feeling somewhat better with my flu-like thing, so I took a break from hibernating and did a few light squats:
45 x 6 x 2, 65 x 6, 85 x 5, 105 x 5, 125 x 4, 145 x 4, 165 x 3 x 3, 135 x 5

That was super easy, but hopefully enough to benefit my immune response, as moderate exercise is supposed to.

I didn't bother to change from my everyday worn-out joggers to lifting shoes, and of course it didn't make a bit of difference.

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