Spud's record of soreness
Starting a Gym Log. I've been exercising regularly since March with the goal of adding muscle weight. It'd be nice to get back up to 210 lb, this time with muscle :) Comments are welcome!
Yesterday's workout (off today):
Decline pushups 3 sets of 10
Dumbell pec squeeze 30x8,6,4
One arm dumbell row 70x10,10,8,6
Forgot to do shrugs!
Crunches 3 sets of 15
Reverse crunches 20,20,25
Crossover crunches 3 sets of 15
Side bridges 3 x 1 min, 30 sec
Ab Roller - face to the floor and back up 10,10,10
DOMS in the outer pecs, abs and lats today (tris too!) - good stuff!
Hey there :wave:
Ta for the comment on my pic you silver tongued devil :lol: Got a ways to go yet- about 38lbs actually *sigh*
Anyhow I'm not equipped to comment on your gym doings, other than to say it all looks mighty impressive :) What are DOMS? Other than the opposite of SUBS :lol:
Have a great day :)
Hey man, thanks for the comment in my gallery! Good to see ya' starting a gym log here. I just saw YOUR latest pic and you're lookin' real good dude, keep it up.
Hiya Jec - I've been called many things in life, especially when I was a sailor, hahaha, but never a 'silver tongued devil' :devil: And you *are* looking really fit! Good for you and congratulations. :thup: DOMS = Delayed Onset Muscle Soreness - the muscle pain you get after a hard workout. OK now you need to help me out - what in the heck is SUBS? :confused: :)
Hi again Chip! Thanks for your comment. It's been a while since I did more than glance at the forum, but I did recently and you've come a long way. Nice, and keep up the good work amigo! :thup:
Today's workout - Legs and Back (Cutting - w/ECA)
Full Squats 3 sets 200x10 Note to self: Buy more plates and go lower reps!
Dumbell Lunges 80x10,8,6
Straight Let Deadlifts 3 sets 200x10
Glute pushups (aka pelvic lifts) knees together 3 sets of 15 w/80lb plates
Glute pushups knees apart 3 sets of 15 w/80lb plates
Side leg lift 3 sets of 15 w/10 lb ankle weight
Single leg calf raises 4 sets of 10 w/80lb
Good Mornings 3 sets of 140x10
Did the deadlifts last of all, which was good because they made me feel like hurling. That's not been a problem before... Maybe I didn't eat enough before workout. Good workout! 1 hour later and I can barely walk.
Bought more plates today for squats :)
Tonight's workout (8:00 PM)
Barbell upright rows 3 sets 90x10 Burnout 90x9
Dumbell Front raises 20x10,8,8 Burnout 15x8
Dumbell Lateral raises 20x8,6,4 Burnout 15x8
Bent over Dumbell Lateral raises 20x10,8,6 Burnout 15x10
Curls 70x8, 50x8,6
Hammers 30x4, 25x6, 20x6,4
Preachers 50x10,4 40x3,8
Burnout: set of 21s at 40 lbs
Flat narrow grip bench press 160x6,6 140x5
One arm extension 20x6, 15x8,8
Cross face extension 20x8, 15x10,8
Forearm Curls 50x10, 70x8,6, 50x6
Abs: Still a bit sore from last go around, so only one set tonight.
20 Bicycle Crunches
15 Side sit-ups
10 Ab roller extensions
Cardio tomorrow! A run if my broken toe can take it.
*Sigh* No cardio last night. Came down with a really nasty stomach ache that stuck with me through the night. Ended up sleeping in until 1:00 PM. Major cramping pain and a major bummer.
Nothing last night either. Stomach still twinging a bit. Tonight hit the chest. Gonna try shocking the chest on bench presses.
Temperature was 90 degrees F (that's 32 degrees C in the rest of the world) when I began tonight's workout. Set up the fan and the wand with the water misting nozzles to blow on me.
Tonight's experiment: Shock the chest muscles into growth through extreme bench presses.
Decline Wide Grip Bench Press 160x8,6,4 130x6,6,6 110x8,10,10
Pec Squeeze 35x7, 30x8,7
Flyes 35x6, 30x8,8
Attemped Decline Push-ups, but Triceps were wasted from the bench press... Would have supersetted these, but my spotter for bench presses had to do laundry, so I got the bench presses out of the way and let her go :)
One arm dumbell Rows 80x10,10,6 Burnout 6
Barbell Shrugs 160x12,12,12 Burnout 8
Wide Grip Lat Pulldowns 120x8,6,6
Reverse Crunches 30,30,30
Crossover Crunches 15,20,20
Side Bridges 3x90seconds (ouch)
Ab Roller face to the ground and back up 12,12,12 I've got a bit of a love-hate thing going with that Ab Roller.
Cardio: Ran intervals for about 1.25 miles (2km) after lifting. Was already burning up from workout, and it was still really hot. It's supposed to hit 100 degrees (35C) all week long too, darn the luck. The price you pay for not having to shovel snow I guess :)
Hi Idaho. Thanks for stopping by. Wow! You seem to be very ambitious. My workout seems so small compared to yours. Hehe.
Thanks for stopping by my gym log, and have a wonderful LC day. :)
Hi Akasha - Don't worry about comparing our workouts!!!
Sure, I work pretty hard at it, but we have way different goals. I've also been at it a while and also have some difficult (for me) goals to reach.
Based on your signature, you are making terrific progress. Way to go!!!
Re: Shocking the chest with Decline Bench Press...
Don't seem to have much DOMS in the pecs. Declines are supposed to work the lower pecs, and I don't feel a lick of soreness there. In fact I feel less soreness than with a normal chest workout.
Have a bit of soreness in the anterior delts, upper outer pecs, and the triceps feel like they're going to break out through the skin. Not exactly what I was hoping for...
Tonight or tomorrow night, I'll go crazy on full squats. I *know* that'll blow out the quads! :)
Blazing hot again as I started working out. About 90 degrees at 8:45 PM. Must've sweated a bucketful.
Tonight's Experiment: Shocking the quads with lots of squats
Full Squats 210x8,8,8, 190x8,8,8 170x10,8,8
Leg Extensions (Blasting session) 70x10,10,10,10 Quads were on fire!
Good Mornings 140x10, 150x10,10
Glute Pushups (aka Pelvic Lifts) knees together 90x15,15
Glute Pushups (aka Pelvic Lifts) knees apart 90x15,15
Straight leg Deadlifts 210x8,8,10
Hamstring Curls 70x10,10,7 - a recent addition to my routine, and quite a bit of weight at this point. Hammies felt like quivering banjo strings afterwards, hahaha.
Side leg lifts off bench to floor 20,20,20
Single calf raises (body weight 170 plus 90lb) 10,9,9
Oddly enough, after nine sets of squats, my quadriceps aren't wasted today. Ran up several flights of stairs at work, and didn't note much soreness at all.
Seems the major soreness is in the synergistic muscles. Glutes and inner hip muscles are really sore. Low back is also stiff and achy, likely due to the added 10lb on the Good Mornings.
Once again, not quite what was anticipated (although my Pecs are still slightly sore from the workout Aug 30). I'll keep trying this shocking experiment, with a different exercise each session, to see if it leads to growth.
I realize that muscle soreness after exercise is not a very good measure of how effective/productive an exercise is, but it seems to be the only low-tech measure available.
EDIT: It seems I was a little sore... As I was sitting down to lunch yesterday one of my co-workers asked why I was moving around like a little old man :)
Thanks. I'm using the doctors scale at the gym (one of those evil scales), so I had to readjust my stats by 9 pounds. Oh well, at least now I am getting a more acurate reading, right? Hehe.
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