Saturday, February 5, 2011

#296: Back to the Weight Room

James Harrison also likes throwing dumbbells around.
Especially when they're from Green Bay...
One of the things I like about working out with dumbbells is the versatility they offer. you can slip easily from one exercise to another, even combining them into a single move. This allows you to make your sets last longer, and increases the cardio benefit as well. It's a very efficient way of strength training.

I resumed weight work today with a routine of my own design. I'm just not ready for the stuff in the books yet. I need to work my way up to even the beginner level. Till then, I'm doing what I can. I did 3 sets of 10 reps of each exercise with 30 second breaks between sets. I started standing up with two 15 lb dumbbells. Holding one in each hand, the combination was a squat into a curl into an overhead press. Then reverse the three movements back down to the bottom of the squat. That's one rep. These went smoothly

The next combination was on the bench in a prone position, again with a 15 lb dumbbell in each hand. I started with both weights at my chest, pressed them up, lowered them to the sides for a fly, then raised them back up. Finally, I lowered them together up over my head and then back up for a dumbbell pullover. Returning them to my chest counts as one rep.

Then the machines. I'm not a fan of the leg press, but my hips really needed the work after yesterday's run and I felt a little unsteady about doing heavier squats or deadlifts. I put 140 lbs on the machine, and pressed the foot rest all the way out. At maximum leg extension, I pointed my toes, pushing the weight just a little farther, and giving my calves some extra work. I did this combination leg-press, toe lift in three sets of ten reps, again with short 30 second rests between.

I decided to forgo woodchoppers today, I don't remember why. Instead, I did three sets of lat pull-downs on the cable machine. Tried to start at 100 lbs, but I could tell after the second rep that I wasn't going to make it. The last set at 75 was tough, but I grunted a little harder and pulled them all.

I woke up with that same old hip pain that I experienced back in December. I was determined not to let it stop me today. I warmed up with an easy walk on the treadmill, then did my workout followed by a gentle walk around the track a couple of times. When I was finished, I was a little wobbly, but not nearly as sore as when I started. When I got home, Mrs P helped me to stretch my legs a little and that helped too. I've never been one of those "No Pain, No Gain" guys, but this time it turned out that working through it was just what I needed to do. I may know more in the morning.

We had a good rehearsal today. I'm working on a production of Glengarry Glen Ross with Actors' Guild of Lexington. We ran through Act 2 today and it went more smoothly than I expected. I know about 35% of my lines which is way behind where I want to be, but not a crisis yet. As we spend less time looking at the page, we start paying more attention to one another and there are moments where you can see the play start to emerge. This is one of the great joys of making theatre and I was so grateful to be able to be there.

The day wound up at church, performing in a murder-mystery sketch for a dinner to raise money for a couple of very important local ministries. Mrs P and I both had roles. Much scenery was chewed by all.

By now, I'm pretty whipped. It's been a good day, filled with a bunch of the things and people I love. Now I'm going to try to sleep if I can, while visions of a seventh super bowl trophy dance in my head. Who knows? A little more time in the weight room and Coach Tomlin might even have a helmet for me.

Ah, what's life for if you can't dream a little?

Peace,

Pennsy

No comments:

Post a Comment

There was an error in this gadget

Label Cloud

mrs p Cancer running lifting weights LIVESTRONG at the YMCA treadmill weight nutrition depression God Living Strong at the Y injury YMCA dogs mom walking radiation Weight Lifting cardio friends program theatre body fat long slow run love One for the Five aches elliptical race resistance bands stretching 5K Acting Jeff Galloway chemo doctor family mental health Church Pittsburgh Marathon bluegrass fundraising inspiration patience personal trainer recovery Flying Pig Marathon Jesus Johns Striders Race Report Run the Bluegrass Half Marathon bipolar frustration kentucky knees measurements morning promatx yoga Christmas Marathon Pennsy's Greatest Hits cats clothes heart rate hope lance armstrong life molly poetry rest side effects steelers swimming 10K Actors' Guild of Lexington Blog CT Scan Coach Carrie PET Scan cross training exercise fear feeling good groin healing ice cream livestrong nausea powerlifting run/walk/run stair climber surgery Cancer Fighter Cold Gear Hills Iron Horse Half-marathon Job LSR Mum Nike+ Shamrock Shuffle 3K achilles advent arboretum bmi bodyweight exercises changes charity circuit training cycling dad deadlift diabetes encouragement experts give up goals horses interval training jake kettlebells lean body mass new rules of lifting pacing personal best plateau prayer recumbent bike research shoes sleep strength teeth therapist toe video Blood Easter Endurance Funeral Garmin 405 Homecoming House Insurance Juicing Keeneland Legacy Night PR Pennsyltucky Pittsburgh Relapse Run This Town TRX Training Values aflac arnold ben-gay bench press chafing christian compression shorts dentist dreams faith fat fatigue foreclosure good day half marathon hospitality javarunner john's run/walk shop lou schuler new year nurse pains peg tube powercage progressive resistance. racing rain rapture reboot runners world squat sun block supplements team pennsy tired weather will rogers work #3rightThings 9-11 ACSM AIDS Aquaphor Blessings Bluegrass 10K CSN Cancer Boy Cedar Hill Charles Dickens Class of 82 Classes Colby Road College Compassion Courage Crowdrise Cystoscopy Dee Diet EFM Epiphany Fall Fartlek Fat Man Fat Sick and Nearly Dead Frankfort Gadgets Gramma Grampa Gratitude Grete Waitz Guest HITT HIV Hell Holding Hands Holy Saturday Homer Horse Capital Marathon IVP Ice bath Jacuzzi James Taylor Jesus wept Joe Cross John Izzo Joy KY LaDonna Leg Day Lent Lessons Lexington Little Pennsy Mental hospital Midsummer Night's Run Mindfulness MobileFit Negative Splits Old Frankfort Pike Pilates Podrunner Pre-race Priorities RICE Railrunner 10 Miler Random thoughts Resurrection Reunion Run Bob Run Run Report Run Review Run for the Gold 3K Running Form Running for Sabrina STUPID Shakespeare Skip Brown Speed Spinning Summer Of Speed Sunrise Supersets Tao Te Ching Thank You The Wall Three Right Things Toxic Passenger UK UK basketball Urine Urologist Victory Walk of Shame Warrior Westminster Whole Foods Wind Words Zumba ace bandages addicted agony alwyn cosgrove america anger antibiotic anxiety awake back baseball blood clots blood pressure body glide bonhoeffer books brad calories chinup colonoscopy consistency crazy cycles dentures dip dr. google dumbbells elevation facebook failure farts feet fight for life fitness forgiveness frankenpennsy fun getting started glucosamine glutes goal gremlin grenz grumpy hair hamstrings hiccups high school hot ice incarnation indian food jogging john lennon joint legacy trail liniment lunges machines maker's mark mapmyrun.com medicine ball meds mercy motivation motley fool music nature neighborhood new balance nike noah numbers pennsyltuckian periodization persistence phlebitis postmodern prison professional boundaries progress psychiatrist pullups pushups quads ramble rememberance renewal road running ronnie coleman rowing safety sauna scan-ziety sexy shopping shorts shower sick sleepless snow socks spandex star trek statistics steam room steroids stiff strained muscle strap strength training supination support surgeon survive swackett swiss balls table technology tempo terry bradshaw testicular torsion text thai food that's fit the five thighs walk breaks warm up water fitness water jogging weak wedding ring wellness wife winter workout writing yardwork