This coming Thursday begins our denominations meeting for the better part of a week. Then following that we are traveling for a week of vacation. So I'm going to have to be creative and intentional about finding places and ways to get workouts in. But it'll be good to get away and have some time off.
Did 45 minutes of cardio on Sunday night. I was wiped out after a terrible night's sleep Saturday and a long Father's Day. I was actually surprised I stuck it out that long.
Last night I did chest/lats/shoulders.
Bench:
135x10 for warm up
225x10
255x8
275x4
A bit lighter/less volume at the end than I'd have liked, but I was pretty tired going into the workout and didn't want to really push it with an empty gym and nobody to spot me. I suspect I could've gotten 275x6 and then 295x2 with no problem, but that'll have to be next time.
For lats I did machine pull downs. While I don't know what the actual weights are, I did 130x10, 130x10, 150x8. In between these sets I did some side arm extensions with free weights to work on my shoulders.
I didn't do any targeted arm lifts for two reasons. First, my left elbow has had some soreness in it and I don't want to aggravate it and cause a larger problem that would necessitate taking time off from lifting upper body. Naproxin, massage & some ice, plus avoiding things to aggravate it for the next week or so should put it back to where I want it. The second reason I didn't lift arms is that I'll be doing my CrossFit workout tonight with push press, deadlift and hang cleans. I'm interested to see if not doing arms yesterday will translate into a better workout today.
I wrapped up my workout with 20 minutes on the recumbent bike moving between level 8 and 10 for resistance. Not too hard, but enough it kept me sweating.
Sore today
Did my second round of Crossfit workout yesterday and am feeling it today.
I did similar to my 1st workout with push press, hang clean and dead lift.
I did 10/8/6/4/3 reps on the push press with 135# on the bar.
I did 10/8/6/4/3 reps on the hang clean with 135# on the bar.
I did 10/8/6/4/3 reps on the dead lift with 185# on the bar.
I can feel it in my traps of all places. They are tight, but not particularly sore. My hamstrings are sore however. Some tightness in the lower back as well.
Realistically the 185# on the DL is still a bit light, but since I haven't regularly dead lifted in about 15 years, I'm not pushing it. Especially not since my hamstrings are tight and sore from what I've been doing. Push press and hang clean seem to be just about right at 135#.
Definitely gets the old ticker clicking, especially after the round of 8's. I dream of someday doing the "Linda" workout aka "3 Bars of Death". But at this point I have no doubt it would indeed be my death.
I did similar to my 1st workout with push press, hang clean and dead lift.
I did 10/8/6/4/3 reps on the push press with 135# on the bar.
I did 10/8/6/4/3 reps on the hang clean with 135# on the bar.
I did 10/8/6/4/3 reps on the dead lift with 185# on the bar.
I can feel it in my traps of all places. They are tight, but not particularly sore. My hamstrings are sore however. Some tightness in the lower back as well.
Realistically the 185# on the DL is still a bit light, but since I haven't regularly dead lifted in about 15 years, I'm not pushing it. Especially not since my hamstrings are tight and sore from what I've been doing. Push press and hang clean seem to be just about right at 135#.
Definitely gets the old ticker clicking, especially after the round of 8's. I dream of someday doing the "Linda" workout aka "3 Bars of Death". But at this point I have no doubt it would indeed be my death.
CrossFit for the fat pastor
I've been doing a lot of research and reading on CrossFit. Sound principles, and people are getting great results. Great FAQ if you are into that.
So last night I gave it my first try with my first CrossFit workout.
I did upper body - chest & arms + some back extensions on Monday, so I didn't try to kill it for my first workout. That was wise, because it tried to kill me.
I put 135lbs on the bar and did 3 movements - push press, dead lift and hang clean - in that order.
I did a 10/8/5/3 cycle, so I did 10 push presses, 10 dead lifts, 10 hang cleans, then 8 of each, 5 of each and 3 of each. The idea being you do it for time and as you keep doing it you try to reduce the length of time it takes to complete the workout. Of course you still have to use sound lifting principles and techniques all the while.
After the 10's I rested for 1 minute and got a drink.
By the end of the 8's I was breathing HARD, sweating like crazy, and my heart was pumping like a machine gun. I rested for about 2 minutes.
By the time I made it to the 5's I was really feeling it in the push press and hang cleans. Had I been doing more than 5 my form would've broken down & I'd have likely failed on the next hang clean. I rested for about 3 minutes.
On the 3's I was pretty gassed, but got everything up. I was jumping hard to get the 3rd hang clean up, but it snapped right into place. The 3rd push press was a bit hard to lock out on my left arm, but I got there.
In all the sessions the deadlift was by far the easiest movement - and that is even after doing a solid back extensions set the day before.
All in all, I'm impressed. I'll do it again, and eventually incorporate some other movements and/or workouts.
I'm not sore today, though a bit tired and a bit tight.
I'm thinking I'll move to a weekly schedule of heavy lifting on Monday's, Tuesday CrossFit, Wednesday core workout, Thursday volume lifting (still heavy, but lighter than Monday with higher reps), Friday CrossFit, Saturday off, and Sunday mostly just cardio. I'll do recumbent bike/treadmill/elliptical on Monday-Friday as well, though possibly less on Crossfit days.
We'll see what it does to my body!
So last night I gave it my first try with my first CrossFit workout.
I did upper body - chest & arms + some back extensions on Monday, so I didn't try to kill it for my first workout. That was wise, because it tried to kill me.
I put 135lbs on the bar and did 3 movements - push press, dead lift and hang clean - in that order.
I did a 10/8/5/3 cycle, so I did 10 push presses, 10 dead lifts, 10 hang cleans, then 8 of each, 5 of each and 3 of each. The idea being you do it for time and as you keep doing it you try to reduce the length of time it takes to complete the workout. Of course you still have to use sound lifting principles and techniques all the while.
After the 10's I rested for 1 minute and got a drink.
By the end of the 8's I was breathing HARD, sweating like crazy, and my heart was pumping like a machine gun. I rested for about 2 minutes.
By the time I made it to the 5's I was really feeling it in the push press and hang cleans. Had I been doing more than 5 my form would've broken down & I'd have likely failed on the next hang clean. I rested for about 3 minutes.
On the 3's I was pretty gassed, but got everything up. I was jumping hard to get the 3rd hang clean up, but it snapped right into place. The 3rd push press was a bit hard to lock out on my left arm, but I got there.
In all the sessions the deadlift was by far the easiest movement - and that is even after doing a solid back extensions set the day before.
All in all, I'm impressed. I'll do it again, and eventually incorporate some other movements and/or workouts.
I'm not sore today, though a bit tired and a bit tight.
I'm thinking I'll move to a weekly schedule of heavy lifting on Monday's, Tuesday CrossFit, Wednesday core workout, Thursday volume lifting (still heavy, but lighter than Monday with higher reps), Friday CrossFit, Saturday off, and Sunday mostly just cardio. I'll do recumbent bike/treadmill/elliptical on Monday-Friday as well, though possibly less on Crossfit days.
We'll see what it does to my body!
Subscribe to:
Posts (Atom)