Tuesday Workout Report (Crazy Kendo Girl Edition)

[the_gneech]

Today is Recovery Day! So after napping until about 11:00 this morning, I've unpacked, done some laundry, and slapped in some Love Hina while I did my workout.

Since I had limited time on Sunday morning, I decided to do the smaller workout I would have done Thursday had I been home then, and did the longer Sunday workout today. This means that if I do today's workout tomorrow, I'll be back on schedule when I do Thursday's workout on Thursday.

That makes sense, right? ^.^ Well let's toss some numbers out there to make it even MORE clear and understandable!

Rows: 3 mins @ 55 lbs (warmup)
Seated Lat Rows: 1 set 10 reps @ 30 lbs
Flat Barbell Bench Press: 1 set 10 reps @ 70 lbs (seemed easy after Sunday!)
Bench Press: 1 set 10 reps @ 50 lbs
Seated Resisted Oblique Crunch: 3 sets 10 reps @ 25 lbs (I felt that!)
Cross Triceps Extension: 1 set 10 reps @ 30 lbs (good form is almost impossible with these)
Triceps Pushdown: 1 set 10 reps @ 45 lbs (OMGHARD. The workout generated called for 50 lbs. 0.o )
Narrow Pulldowns: 1 set 10 reps @ 50 lbs
Resisted Punch: 3 sets 10 reps @ 30 lbs
Rear Deltoid Row: 1 set 10 reps @ 40 lbs
Deadlift: 1 set 10 reps @ 30 lbs
Military Press: 2 sets 10 reps @ 20 lbs
Leg Press: 2 sets 10 reps @ 80 lbs (Remember I did 300 lbs on Sunday? Yawn.)
Rows: 3 mins @ 35 lbs (cooldown)
Mabu/Horse Stance: 1 minute

Body Weight: 299.0 lbs

With a few notable exceptions, this workout seemed very easy; I don't know if it was because of the break between Tuesday and Sunday of last week, or because of the higher difficulty of using the gym machines on Sunday.

In deference to dilletante, I'm going to set the deadlift difficulty up a notch the rest of this week. Next week, I'm also going to crank up the leg press to at least 100 lbs. I could barely feel it!

-The Gneech

Comments

[frostdemn.livejournal.com]

Well, you seem to be doing well enough for an after-con day.
Here's to avoiding Post-Con-Depression (Because you gotta watch out for those PCDs!)

And also, check out what I whipped up:

^^

[the-gneech.livejournal.com]

Hee! Thanks, I'm honored! *^.^*

One tiny nitpick ... may I suggest/request, a lighter blue in the lettering, like a cerulean or sky blue? It would add more contrast to the letters and make them a little easier to read.

-The Gneech

[frostdemn.livejournal.com]

How's this? It's indeed easier to read!

[the-gneech.livejournal.com]

Hee! Thanks. :)

-TG

[frostdemn.livejournal.com]

Now we just gotta figure out when's the best time for that to be used. Maybe for when you decide to proclaim your awesomeness online? :P

[dilletante.livejournal.com]

i think i must just be not understanding something about how these deadlifts work. maybe, like straight legged deadlifts, they're putting more emphasis on some weaker muscle group (like the hamstrings) than i'm thinking of. it's not that i think your number is low, it's that i think it's missing a zero, which must mean i'm confused about something fundamental.

but hey, go for it. :)

i hadn't noticed you adding back in horse stance-- was that inspired by thoughts of going back to kung fu? cool!

[the-gneech.livejournal.com]

Well, they're pretty standard deadlifts (http://www.exrx.net/WeightExercises/ErectorSpinae/SMDeadlift.html) -- but as my erector spinae muscles are basically a mass of shredded cabbage, I don't want to push 'em too hard. Maybe you're just used to power lifters?

Re: the horse stance, today was the first day I really did that, but yes, it is Kung Fu I'm thinking of. I want to be in shape when I go back, so that I can concentrate on learning techniques, rather than simply fighting to keep up with class. I figure I'll add 30-60 seconds a week, as I can.

-The Gneech

[dilletante.livejournal.com]

hm, i wonder how that one differs from this one? google turns up a lot of strong opinions about smith machines, but i can't find a comparison of weights. but if you're deliberately easing into it, that makes sense; i just think you might eventually find yourself able to lift a lot more than that (more in line with your leg press experience of this past weekend). the deadlift is normally the highest weight of the power lifts...

otoh my legs ache in sympathy thinking of all that horse stancing. i was always a wimp about that... :)

[the-gneech.livejournal.com]

The cardio will come mostly in the form of DDR and a Yourself! Fitness on Saturday mornings for the time being. I do a warmup in the form of rows, but yeah, I could probably stand to add a bit more stretching in there, particularly of my back.

-TG