3 min erg @ 24-26 bpm
25 med balk thrust catches
12/12, 13/13, 15/15 helicopters @ 20 lb
----
x 3
HR 150-180 for 25 min
Tuesday, July 13, 2021
Monday, July 12, 2021
"Getting strong now..."
Saturday I took it easy, went for a walk with the kids, our dog, and my mom. Had some people over for my birthday party, mostly my kids' friends visiting from up north.
Sunday I did:
10 Lifeline presses @ 60°
10 Lifeline rows @ 45°
15 Hindu squats
10/10 hanging curls @ 25 lb
15 Hindu squats
— 3 sets
HR 140-180 bpm for 22 min
Friday, July 9, 2021
Day 3 of ... general rehabilitation
3 min erg @ 25-26 spm
2 min med ball thrust and catch
30 sec rest between exercises
x 3 = 150-180 bpm x 22 min
Thursday, July 8, 2021
It's been a while...
last post here was in February 2019
since then I have maintained a basic level of fitness due to the physical demands of my job, but am otherwise extremely out of shape with abysmal pulmonary stamina
largely this is due to a general existential "funk" I've been in for a few years, but at bottom it was simply a choice of mine not to make time for systematic exercise
leaving aside the sporadic "bouts" of exercise I have had in the past few months (erg, walking, weights, beach play, etc.), I hope to resume blogging about the exercise I'm returning to
today I did a basic circuit using my Lifeline Jungle Gym straps and a 20 lb dumbell*
60° flye presses x 12
45° rows x 10
Hindu squats x 12
hanging curls x 12 @ 20 lb
[5 circuits]
*I used a 3:1 concentric:eccentric rate for all exercises except Hindu squats
Day 2 of... a return to normalcy?
2 min erg @ 26 spm
12/12 of 20 lb helicopter swings
25/25 sec 25/25 sec of mace rotations
15/15 of 25 lb kettlebell swings
30 sec rest between exercises
x 3 = 140-200 bpm for 30 min
Tuesday, February 5, 2019
Return to strength update...
26 January 2019
65 minutes, 130-180 bpm
Circuit "A" (push)
seated shoulder press - 120# x 14, 130# x 9, 120# x 9
db bench press - 55# x 13, 60# x 8, 55# x 9
Smith SQ - 145# x 12, 165# x 10, 155# x 11
Circuit "B" (pull)
cable pulldown - 130# x 14, 150# x 11, 150# x 11
spider curl - 60# x 13, 60# x 12, 60# x 13
Smith SQ - 165# x 9, 155# x 9, 155# x 9
5 February 2019
50 minutes, 130-190 bpm
Circuit "A"
Smith neck press - 95# x 20, 135# x 16, 135# x 15
seated row - 160# x 15, 160# x 14, 160# x 14
db lunges - 35# x 10/10, 40# x 9/9, 45# x 8/8
Circuit "B"
"wall" cable curls - 50# x 19, 60# x 18, 80# x 15
db pullover - 55# x 15, 60# x 15, 65# x 14
incline treadmill jog - (incline setting 10 @ 4.5 mph) 90 sec of 120 sec
[I banged my knees on stuff at work last week, so I knew I couldn't go HAM on squatting. Plus, tbh, I'm getting older, so maybe I don't need to be going HAM on anything--which is not to say that I shouldn't train hard. It just means I need to respect my biological progression over time, and adjust my training to maximize my strength gains while minimizing my recovery time.
[So, I am pleased with my prudential pivot to do lunges instead of mere leg extensions, as well as my on-the-fly decision to do treadmill drills instead of mere deadlifts. I simply must strengthen my legs to sustain moving me through space as needed, and keep my creeping gut at bay. Plus, an inclined jog serves well enough as hamstring training. So, look for more of this kind of "cross-training."]
65 minutes, 130-180 bpm
Circuit "A" (push)
seated shoulder press - 120# x 14, 130# x 9, 120# x 9
db bench press - 55# x 13, 60# x 8, 55# x 9
Smith SQ - 145# x 12, 165# x 10, 155# x 11
Circuit "B" (pull)
cable pulldown - 130# x 14, 150# x 11, 150# x 11
spider curl - 60# x 13, 60# x 12, 60# x 13
Smith SQ - 165# x 9, 155# x 9, 155# x 9
5 February 2019
50 minutes, 130-190 bpm
Circuit "A"
Smith neck press - 95# x 20, 135# x 16, 135# x 15
seated row - 160# x 15, 160# x 14, 160# x 14
db lunges - 35# x 10/10, 40# x 9/9, 45# x 8/8
Circuit "B"
"wall" cable curls - 50# x 19, 60# x 18, 80# x 15
db pullover - 55# x 15, 60# x 15, 65# x 14
incline treadmill jog - (incline setting 10 @ 4.5 mph) 90 sec of 120 sec
[I banged my knees on stuff at work last week, so I knew I couldn't go HAM on squatting. Plus, tbh, I'm getting older, so maybe I don't need to be going HAM on anything--which is not to say that I shouldn't train hard. It just means I need to respect my biological progression over time, and adjust my training to maximize my strength gains while minimizing my recovery time.
[So, I am pleased with my prudential pivot to do lunges instead of mere leg extensions, as well as my on-the-fly decision to do treadmill drills instead of mere deadlifts. I simply must strengthen my legs to sustain moving me through space as needed, and keep my creeping gut at bay. Plus, an inclined jog serves well enough as hamstring training. So, look for more of this kind of "cross-training."]
Saturday, January 19, 2019
Return to strength - Planet Fitness: Hexagonal Closest Stacking Edition
18 January 2019
50-55 min., 150-180 bpm
warm-up: testing out motions and weights
A circuit:
1) unilateral db press - 40# x 13, 45# x 12, 50# x 12
2) db flye - 40# x 15, 45# x 11, 50# x 9
3) Smith FSQ - 105# x 10, 120# x 11, 140# x 7
B circuit:
1) seated cable row - 110# x 16, 130# x 14, 150# x 13
2) bb spider curl - 50# x 13, 60# x 12, 60# x 12
3) Smith FSQ - 135# x 11, 135# x 10, 135# x 11
I was reading Stephen Barr's Modern Physics and Ancient Faith last week and on page 78, amidst a discussion of symmetry and design, Barr mentions that the most compact way to stack marbles in a box, as an example of order, is known as a "hexagonal closest stacking" (hcp) [link]. His point is that the order of the hcp matrix is a result of the deeper symmetry of the (designed) symmetry of the spheres themselves.
This illustration, in turn, reminded me of a mathematical puzzle I read about years ago, perhaps in Amir Aczel's Fermat's Last Theorem, about a proof for the most optimized arrangement of objects inside a container (though I'm probably misremembering it). By the end of last night's workout, I realized an application of hcp-ordering in my fitness life: I'm going to need to "optimize" my training at Planet Fitness or I'm going to outgrow it within weeks.
Last night, while squatting, I started to feel my old instinct and capacity for strength return, and I knew it's only a matter of time before I regain enough strength to start training with very heavy weights. This will, in turn, put me in risk of setting off the infamous "Lunk Alarm" at Planet Fitness. That is a bridge I will cross when I must.
Even apart from heavy squatting and big lifts that would entail dread sounds of exertion in the trademarked "no judgment zone" that is Planet Fitness, I realized that I'll need to make the most of the impressive array of cable machines there. There are no free barbells and the fixed-weight barbells only go up to 60 lbs. This is fortuitous in its own right, since it will force me to train my way to the heaviest available dumbbells (80#?), which is a practice I endorse anyway.
I foresee using pre-exhaustion, unilateral, thick-grip, drop sets, and high-intensity methods to "stack" as much training capacity into Planet Fitness as possible. Stay tuned...
50-55 min., 150-180 bpm
warm-up: testing out motions and weights
A circuit:
1) unilateral db press - 40# x 13, 45# x 12, 50# x 12
2) db flye - 40# x 15, 45# x 11, 50# x 9
3) Smith FSQ - 105# x 10, 120# x 11, 140# x 7
B circuit:
1) seated cable row - 110# x 16, 130# x 14, 150# x 13
2) bb spider curl - 50# x 13, 60# x 12, 60# x 12
3) Smith FSQ - 135# x 11, 135# x 10, 135# x 11
I was reading Stephen Barr's Modern Physics and Ancient Faith last week and on page 78, amidst a discussion of symmetry and design, Barr mentions that the most compact way to stack marbles in a box, as an example of order, is known as a "hexagonal closest stacking" (hcp) [link]. His point is that the order of the hcp matrix is a result of the deeper symmetry of the (designed) symmetry of the spheres themselves.
This illustration, in turn, reminded me of a mathematical puzzle I read about years ago, perhaps in Amir Aczel's Fermat's Last Theorem, about a proof for the most optimized arrangement of objects inside a container (though I'm probably misremembering it). By the end of last night's workout, I realized an application of hcp-ordering in my fitness life: I'm going to need to "optimize" my training at Planet Fitness or I'm going to outgrow it within weeks.
Last night, while squatting, I started to feel my old instinct and capacity for strength return, and I knew it's only a matter of time before I regain enough strength to start training with very heavy weights. This will, in turn, put me in risk of setting off the infamous "Lunk Alarm" at Planet Fitness. That is a bridge I will cross when I must.
Even apart from heavy squatting and big lifts that would entail dread sounds of exertion in the trademarked "no judgment zone" that is Planet Fitness, I realized that I'll need to make the most of the impressive array of cable machines there. There are no free barbells and the fixed-weight barbells only go up to 60 lbs. This is fortuitous in its own right, since it will force me to train my way to the heaviest available dumbbells (80#?), which is a practice I endorse anyway.
I foresee using pre-exhaustion, unilateral, thick-grip, drop sets, and high-intensity methods to "stack" as much training capacity into Planet Fitness as possible. Stay tuned...
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