Our Physical Fitness

Scribe said:

Chest/Shoulder stuff.

Lots of heat coming off the shoulder right now. I think starting Monday I'm going to lower the weight on everything I'm doing by 1 plate size at the top end.

Weekend is looking...not great for working out will have to see how it goes.

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Are you still following that "legs most days" split you shared earlier? I'm curious about both your legs and your CNS. I'm considering upping my volume now that I have the summer (and thus more time).

Evaniel said:

Are you still following that "legs most days" split you shared earlier? I'm curious about both your legs and your CNS. I'm considering upping my volume now that I have the summer (and thus more time).

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I have done some light deadlifts on my non-legs days, and its feeling good. The heavier leg days are starting to get too heavy, I've already dropped off the leg press cap, because the rest of my body (back/pelvis/hips) just wasnt ready for it.

CNS = Central Nervous System?

Scribe said:

CNS = Central Nervous System?

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Yup! I find as I get older that the more compound movements I do, the more overall fatigue creeps up on me over the weeks.

Evaniel said:

Yup! I find as I get older that the more compound movements I do, the more overall fatigue creeps up on me over the weeks.

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I havent had any general fatigue or burn out so far. The supplements I'm taking are working in that regard I think.

I lost the 5 pounds gained during winter which means I’m back to my ideal weight.

I've just run face-first into a wall of my own construction.

I had my usual upper body day yesterday. I've mentioned before how I've been going light on pressing movements due to my shoulder (which has been getting better). I've been able, however, to go hard and heavy for pulling movements. Given that I've also been limited for lower body due to nagging knee injury, going heavy on pull movements (back, biceps) has kept lifting enjoyable.

Until yesterday.

It was tough while I was doing, and I had been light on sleep going in. By the time I went to bed, my left biceps--specifically, the brachialus--was hurting in an all-too-familiar way. I woke up this morning to it feeling a bit worse, and it seems like more than DOMS. Crap. I injured it a long time ago, and while it has occasionally flared back up, it's been good for the last few years.

So now my presses are limited, leg work is limited, and my pulls are compromised. I think I'm taking this week off and seeing how I feel. Maybe some yoga, hiking, and light jogging in the meantime.

Crap crap crap.

Silly poses, but proof I made it to the gym.

I walk with the dachshund three times per day for 20 minutes. He is a regular size, not a mini. At a fit 29 pounds, he constantly pulls me forward. He is very energetic. It's a brisk walk. This is important because I used to take the bus, the subway and then walk to work. Now I'm retired, so I started walking less. Doggy makes me fit again.

Garden design: I've been digging holes for new decorative shrubs in argillaceous earth. Strenuous job. Also, been digging a 12" deep, 8' x 8' hole to create an interblock patio.

My heart rate monitor died just after starting my workout yesterday. May be getting too dependent on it, had no idea how long to rest between sets.

Workout B
Barbell Split Squat - 165lb x 10, 10
Dumbbell Shoulder Press - 110lb x 10, 7, 80lb x 7
Lat Pulldown - 160lb x 12, 9+3
Cable Row - 160lb x 8, 9
Leverage Decline Chest Press - 230lb x 11, 8+3
Decline Situp - 35lb x 11, 10
45° Hyperextension - 55lb x 11, 10
Single-Arm Behind-Back Cable Curl - 27.5lb x 15, 11+4
Single-Arm Cable Overhead Extension - 22.5lb x 8, 6+2
Kettlebell Fly - 40lb x 9, 8
Standing Machine Calf Raise - 270lb x 16, 11+5

Saw an interesting interview with a molecular exercise physiologist about strengthening tendons.

Basically the optimal way to strengthen this type of tissue is quite different from muscle. What works best is short bouts of tension twice a day.