Archive for August, 2009
Rafe’s “Death to Shoulders” Workout
by codemonkey on Aug.14, 2009, under Dave's Rants, Workout Logs
I just received a shoulder workout from a clearly troubled friend of mine. I can’t wait to try it out!
Start with 10# in each hand:
15x lateral raise (just past perpendicular)
15x front raise (up to eyebrows)
15x shoulder press
15x bend at waist and do reverse flyes
Do the set 3 times, resting a couple minutes between them. Good luck washing your hair . . . w/o being able to lift your arms.
Dave’s Workout, v2
by codemonkey on Aug.13, 2009, under Dave's Rants, Workout Logs
So, my initial Workout, was a bit unrealistic. I simply wouldn’t have been able to stick to it. Especially the days with multiple workouts per day.
Also, I’ve done the upper body workout twice now, and, my Shoulders, Traps, and Lower Back are being neglected. While I think the lower back can be handled in the heavy lower body day, it still calls for some heavy upper body revision. And, I’m solving that with a new, Heavy Shoulders & Biceps workout.
I revised my workout once, but, I had two days of spin class. Now that I’ve taken the spin class, I realize that it is not cardio, but instead aclactic for me. So, here’s my revised plan:
The Schedule
Monday: Yoga
Tuesday: Heavy Lower Body
Wednesday: Heavy Upper Body
Thursday: Spin Class
Friday: Heavy Shoulders, Biceps, and anything else missing.
So far, my Upper Body workout is still Basically Chest and back (press & pullups). I’ll post the Lower Body and Shoulders as I get to them.
V-Diet + 1 week of WeightWatchers Results
by codemonkey on Aug.12, 2009, under Workout Logs
I thought I’d post some “final” results and start fresh with WW results. I’ll have fewer measurements, but, I may track some strength goals too — depends.
Anyway, here is final image — post injury, 1.5 weeks into WW:
Heavy Upper Body (8/12/2009)
by codemonkey on Aug.12, 2009, under Workout Logs
A friend told me to stop modifying the weight, and just go to failure. As written here, I don’t rest (much) between dumbbell press and Pullups, or Flys and Pullups.
I have noticed, though, that my back and shoulders are being ignored with this. While I was supposed to integrate this with circuit training, I’ve shifted somewhat. Now I’m planning on this:
Monday: Yoga (I hate it, so it must be good for me)
Tuesday: Spin Class
Wednesday: Heavy Upper Body
Thursday: Spin Class
Friday: Heavy Lower Body
Let me know what you think!
08-03-2009 Workout (Upper Body Heavy)
by codemonkey on Aug.04, 2009, under Workout Logs
Trying to make a table here . . for my workout. Not having a lot of luck.
| Workout | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
|---|---|---|---|---|---|
| DB Bench | 80/8 | 80/5 | 80/6 | ||
| Wide Grip Pullups | 80/8 | 80/5 | 80/6 | ||
| DB Flys | 80/8 | 80/5 | 80/6 | ||
| V Grip Pullups | 80/8 | 80/5 | 80/6 |
