Starting from the bottom!

DDRoonieRoo · April 8, 2014

So I guess it wouldn't hurt to start keeping a log on here. The first post will be yesterday AND today, as yesterday was my first day back at the gym for several months. I'm starting off with super light weights so kind of ease myself back into things. Hopefully it wont take too long to get back to where I was before my break (not that it was an exceptionally high level in the first place haha)

A big goal if mine is to strengthen my left knee which has been bugging me for years, after x rays and ultra sounds I've been told that there doesn't seem to be any reason for the pain, so I'm pretty confident that it's just weak and I've been babying it for too long. Additionally, It would be nice to be awesome at chin ups and not have super skinny arms anymore haha.

April 7th, 2014 (first day back!!!)

Barbell Squat/pushups:

45lbs (bar) x10

10 pushups

45lbs (bar) x10

10 pushups

45lbs (bar) x10

10 pushups

45lbs (bar) x10

10 pushups

Leg Extension Machine: (this is a movement that I my knee has trouble with. Doctors see no reason for it to hurt so I'm confident that I can strengthen it and solve the problem!)

10lbs x 15

Leg Curl Machine:

40lbs x 15

April 8th, 2014

(Legs were pretty sore today, must have done something right!)

Chin ups:

BW x 7

BW x 6

BW x 4

Barbell Curl:

30lbs x 15

Lat Pulldown:

60lbs x 15

Dumbell Row(per side):

25lbs x 15

sandbagger · April 8, 2014

Great to see you easing back into it. Just be careful with using the machines, they can force you into un-natural positions and cause injuries.

http://www.nerdfitness.com/blog/2013/01/24/rage-against-the-machine-how-to-switch-from-exercise-machines-to-free-weights/

DDRoonieRoo · April 8, 2014

Thanks! Yeah,I'm not a huge fan of machines and I'll likely ween myself off of them once I find some new exercises to replace them. I think that strengthening my quads will really help with my knee pain though.

DDRoonieRoo · April 10, 2014

So I took the day off yesterday due to being completely dead and forgetting my lunch at home haha. But today was a good day. I really need to start getting up earlier (or getting my stuff ready the night before so I can leave earlier in the morning) so I don't feel so rushed at the gym, but I'm sure that will come with time.

Today was a "chest and triceps" day, still starting off with low weights so I can ease myself back into things.I bike to the gym, so for the time being that, plus a few minutes on an elliptical is my warm up. I intend on coming up with a better warm up routine once I can move a little more weight and have a little more time.

Flat Dumbell press:

12.5lbs x 15 (warm up)

22.5lbs x 15

Flat Dumbell Flys:

12.5lbs x 10

12.5lbs x 15

Body weight Dips:

5

Cable pull down:

25lbs x 15

I feel pretty good about this today. My shoulder/collar bone is a little tight, I think it's from doing pushups the other day, I need to watch the way I do them and remember to tuck the elbows I think. I have to take the day off tomorrow due to a funeral, but I'm going to attend my first ever yoga class on Saturday. Pretty pumped about that!

DDRoonieRoo · April 16, 2014

Two more days in! Some small improvements so far. Clearly nothing major as this is only my 5th day back, but hey, I'll take it! I've been trying to implement a lot of the ideas from This NF blog post. I feel that I have a much better idea as to what I need to be doing now and it feels pretty good!

Yesderday (First day of my 6 week challenge!!!) April 14th 2014

Barbell Squat: Taking it slow with this one, trying to focus on good form. Pretty sore from this today, but I think I'm going to add a little weight on the bar the next time I squat!

45lbs (bar) x 15

Overhead press: â€‹Conveniently stacked between squats.

45lbs (bar) x 10

Leg Extension Machine: I know a lot of people aren't big fans of machines. However, I really feel that this is a movement that I need to work on. If anyone has some alternative exercises to recommend I'd love to hear them.

10lbs x 15

10lbs x 20

Lying Leg Curl Machine:

40lbs x 15

40lbs x 20

Lateral Dumbbell Raise: I think before I tried these with too much weight and hurt my shoulder a bit. Hopefully a bit of patience will pay off.

7.5lbs x 10

Front Barbell raise: I hope I've got the name of this one right. Here is a picture of it, except with a barbell....

20lbs x 15

That's it for yesterday.

Today, April 15th 2014

Chin ups: I got two more today!!! even if those extra two weren't as perfect as they could have been..

7 x 7 x 7 x 5

Barbell Curl:

40lbs x 10

40lbs x 11

40lbs x 12

40lbs x 13

Inverted Row: In an attempt to cut machines out of my routine, I've opted to try these in place of the "lat pull down" I suppose I should just try wide grip pull ups at some point as an alternative?

Bar at a medium height:

10 x 10 x 10 x 10

Bent dumbbell row(per side):

27.5lbs x 10

All in all, feeling pretty good about all of this so far, and again, if anyone has any suggestions, let's hear'em!

DDRoonieRoo · April 18, 2014

Wednesday, April 16th

Flat Dumbbell Press:Will be increasing weight next session

25lbs x 15

Flat Dumbbell Flys:

12.5 x 15

Body Weight Dips: Increased!

6 x 6 x 6 x 6 x 6

Dumbbell Overhead Triceps Extension:

32.5lbs x 10

Triceps Pull down:

30lbs x 15

SevenofSeven · April 20, 2014

Looking good DD. Start small and work on up, great ethos. If you are looking for strength training exercises the Warrior guild might be able to help. Plenty of people in recovery from injuries and they may have some tips.

DDRoonieRoo · April 22, 2014

Today Seemed like I didn't do a lot.. but I was exhausted almost to the point of nausea, so maybe it was. I didn't eat the BEST this weekend (I'm blaming the holiday haha) So maybe that's where it came from. Although, I DID up some weight and reps, so maybe that was it :playful:

Barbell Squats: Totally wanted to give up halfway through these so bad today. But I didn't! haha. Next time will be more weight but fewer reps. I've been noticing my Achilles Tendon on my right foot seems to be "clicking" when I'm on my way back up... Anyone else have that happen? I figured that maybe some better stretches may be in order.

65lbs x 15

Overhead Press/ Lateral Raises Stacked:

45 lbs x 15 / 7.5 lbs x 11

45 lbs x 11 / 7.5 lbs x 10

DDRoonieRoo · April 28, 2014

So I've been really busy and haven't gotten a chance to update this.... But I've still been going to the gym!

Wednesday April 23rd:

(All Three Stacked)

Flat Dumbbell Press: I think next time I do this I'm going to start with Shoot for 35 lbs doing at least 10 reps. Usually I like to be able to get 15 on all of my sets, but I'm going to make an exception this one time:P

30 lbs x 15

30 lbs x 13

Flat Dumbbell Fly: Next time I'm going up to 17.5 lbs!

15 x 15

Pushups off the Bench: I was pretty rubbery when I was doing these so my form wasn't the best. I'm thinking of sneaking pushups into a different day to get a little more out of them.

BW x 10

Body Weight Dips: I got a few more! Next time I'm going for 5 sets of 7!

BW x 7

BW x 6

BW x 7

BW x 6

Stacked with pulldown:

Skull Crushers!: I'll be sticking at this weight for a while...

40 lbs x 10

40 lbs x 7

30 lbs x 15

Cable Pulldown: Hopefully next time I can avoid lowering the weight on the last sets.

32.5 lbs x 12

32.5 lbs x 10

32.5 lbs x 5

30 lbs x 15

Thursday April 24th "Rest Day" Although I have a 3-4 hours band practice in which I'm Drumming for an extreme metal band...so I don't know If I can honestly call it a "rest" day....

Friday April 25th: Was Feeling really weak today.. I'm wondering if it was from getting home late and not getting enough sleep.

Chin ups: Not my best chin up day, but I tried to at least get a higher TOTAL number than the last time I did it. So I threw in some negatives.

BW x 7

BW x 6 + negative

BW x 5 + negative

BW x 4 + negative

BW x 3 + negative

BW x 15 second negative

Barbell Curl: Watch out 5 sets of 15, I'm coming after you!

40 lbs x 15

40 lbs x 9

40 lbs x 12

Lat Pull down: I was dead at this point, so I figured I should at least get SOMETHING back related in..

70 lbs x 15

Saturday April 26th was YOGA day. I loved it, it was my second time ever and I was drenched in sweat by the end of it, but It felt like I was really doing some good things for my body and my shitty knee:P I was even able to squat down further while on my bad knee more than I ever have before!

Sunday April 27th: REST day...a legit one:P

Monday April 28th:

*Stacked

Seated Overhead Dumbbell press: The squat racks with the straight barbells were occupied so I opted for the dumbbells and I have to say, I liked it a little better.I'll increase my weight next time.

22.5 x 15

Seated Lateral Dumbbell Raise: This is an exercise that I think I rushed last time I was in a gym routine and hurt my shoulder a little, so I'm pretty happy with using light weight for the time being. Once I hit 5 sets of 15 I'm going to increase the weight to 10 lbs, but I'm in no rush.

7.5 lbs x 12

Barbell Squat: A little out of steam by the time I got to this, usually I would do it first, but again, the squat racks were occupied. I did increase the weight a LITTLE at least:P

70 Lbs x 10

â€‹70 Lbs x 10

Upright Barbell Row: It's about time I learned the name of this one...

40 lbs x 15

â€‹40 lbs x 15

Morrigainz · April 28, 2014

Yoga's amazing.

Re: the squats, I'm not surprised you wanted to puke halfway through your set. 15 squats is no joke - anything over 5 is cardio

Great job getting back to it though! I just recently returned to the gym after an SI joint issue. I did my squats at 55 lbs today.

One question: Y U NO DEADLIFT?

DDRoonieRoo · April 28, 2014

Yoga's amazing.

Re: the squats, I'm not surprised you wanted to puke halfway through your set. 15 squats is no joke - anything over 5 is cardio

Great job getting back to it though! I just recently returned to the gym after an SI joint issue. I did my squats at 55 lbs today.

One question: Y U NO DEADLIFT?

I plan on doing my first set of deadlifts this friday! I would have last Friday but my schedule got all messed up due to the easter weekend.

Morrigainz · April 29, 2014

Yessss! Deadlift day is the best day.

DDRoonieRoo · April 30, 2014

Tuesday April 29th

Flat Dumbbell Press: I think I can probably handle a little more weight with fewer reps. (8-10 range) So I think I'm going to take a stab at the big 4-0 next time!

35lbs x 12

35lbs x 9

35lbs x 11

Flat Dumbbell Flys: My shoulder feels a little off today.. I'm thinking it's from doing these, anyone have any issues with this exercise? (I might make another post somewhere regarding it)

17.5 x 12

17.5 x 10

17.5 x 12

Bodyweight Dips: Nailed it! I don't know why, but these felt a lot easier today. Once I get to 5 x 10 I'm going to try adding some weight.

7x7x7x7x10!

SkullCrusher:

40 lbs x 10

Rope Pushdown:

37.5 x 5

37.5 x 4

32.5 x 7

Morrigainz · May 1, 2014

I don't do flys very often (or, as some of us have started calling them, fhlaieyes because none of us were sure of the actual proper spelling) but sometimes when I do, my shoulder has issues. I have no advice to give, only sympathy. If you haven't already, head over to the lifting section and post your question. It might also help to film yourself doing them to see if something's off.

DDRoonieRoo · May 3, 2014

Thursday May 1st.

Chin ups:

7 x 7 x 6 x 5 x 4 x2 (plus negatives at the end of anything lower than 7)

Barbell Curl: Woo! Increasing the weight next time. Not sure if I'm going to go to 22.5 dumbbells or the 50 lbs "EZ curl" barbell, Stay tuned!

40 lbs x 15

Inverted Row: Tried these out using the pullup handles on a cable machines. It was alright but I think I was too tall for it. I might try doing these on the squat rack bar with my feet on the barbell next time. Let's hope I don't die...

8 x 8 x 8 x 8 x 8

Dumbbell Row: I read somewhere that more pull exercises are good for the shoulders, so I'm definitely going to be trying these more often. I'll probably go for 30 lbs next time.

27.5 x 10

Friday May 2nd: This was supposed to be deadlift day, but I got home late from band practice and had to work too early to be able to get there. I might need to do some shuffling of my routine to fit this in somewhere.

Saturday May 3rd:

YOGA!!!! 3rd time, and I still loved it.I can feel my legs getting stronger already, and I felt as if I was actually doing a lot of the moves properly this time. I caught myself in the mirror a few times and I looked like I knew what I was doing. (It certainly felt like I was doing something right) I wouldn't be surprised if I added another yoga day into my routine.

Next week I'm going to avoid doing any fly movements to see if my shoulders feel any better. Maybe that way I can focus more on my dumbbell press and overhead press. I'll probably incorporate pushups into the routine to make up for it.

DDRoonieRoo · May 6, 2014

So I've been reading up on "upper/lower split" routines lately, and one thing that was mentioned was matching pushing exercises with pulling ones. I like the sounds of that. It's going to be a slow transition to it so I can figure out what days to do what exercises, but I think I can make it work. I just need to figure out some more "lower" body exercises... I know I'd be doing squats for day 1 and deadlifts for day 2. But I feel I should do a little more than 1 exercise for those days...Maybe lunges or something.. Would this be a question to post in "programming?"

Anyway....

Monday May 5th

Squats: Feeling good about these lately. I still feel like I can handle more, but I'm going to take it slow. (I can't wait to hit the big 100 though!!)

75 lbs x 10

â€‹75 lbs x 10

Overhead Dumbbell Press: I was a little nervous about doing these today cause my shoulder has felt a little odd lately, but I left the lateral raises out of my routine today and I feel fine!

25 lbs x 10

27.5 lbs x 10

27.5 lbs x 12

27.5 lbs x 11

27.5 lbs x 12

Lat Pulldown: Next time I'm just going to try a wide grip pullup.. I don't think I like these much..

80 lbs x 12

Tuesday May 6th:

Flat Dumbbell Press: This was great today, I feel like I FINALLY understand how to properly set my shoulders to avoid hurting myself. So I'm pretty excited about that. I think next time I'm going to shoot for 5 sets of 40 lbs at around 8 - 10 reps each.. I know I said that last time, but I thought it might be a better idea to ease myself up there.

37.5 lbs x 12

37.5 lbs x 11

37.5 lbs x 12

37.5 lbs x 10

Bodyweight Dips: I don't know where this came from today!!!! I guess getting a good nights sleep really DOES pay off! I'm going to try and do this again next time and if I can pull it off I'm going to try doing my first ever WEIGHTED dip! HOLY CRAP!

10 x 10 x 10 x 10 x 10

Skull Crusher: I feel like I improved my form on these today, I tried with dumbbells at first but they made my elbow feel weird...Next time I'm going after the 50 lb bar!

Dumbbells:

22.5 lbs x 10

Barbell:

40 lbs x 12

â€‹40 lbs x 12

This was Stacked with pushups off the bench...not that they were great, I was pretty rubbery at that point..

10 x 10 x 10 x 9 x 9

Incline Dumbbell flys: Thought I'd try these out on an incline to see if my shoulders still hated them...they did.. So I'm going to hold off on doing these for a while.

15 lbs x 15

17.5 lbs x 12

17.5 lbs x 10

Morrigainz · May 7, 2014

Great question for programming and something I'm currently trying to figure out myself!

Some of the things that have been suggested to me as accessories for lower body day:

front squats

lunges

split squats

good mornings

glute ham raise

hypers/reverse hypers

hip thrusts

glute bridges

step ups

jump rope (cardio but dem calves)

DDRoonieRoo · May 7, 2014

Cool... I don't know what half of those are haha, but it's nice to have some ideas to look into. Thanks!

Great question for programming and something I'm currently trying to figure out myself!

Some of the things that have been suggested to me as accessories for lower body day:

front squats
lunges
split squats
good mornings
glute ham raise
hypers/reverse hypers
hip thrusts
glute bridges
step ups
jump rope (cardio but dem calves)

DDRoonieRoo · May 7, 2014

Didn't get to the gym today cause I slept in a little...;( BUT, my workout was going to have chinups and inverted rows anyway, so I just did them at home, so I don't really feel like I "missed a day"

Since I didn't get to do my usual 'biking to the gym" warm up I did some jumping jacks and pushups to get the blood pumping.

Chinups: At this point, I'm getting a little nervous that I wont be able to hit my "4 sets of 10" goal by the end of the month.... I'll keep trying though..

8 x 8 x 6 x 5 x 5 x 4

Inverted Row: I lucked out and my bed frame ends exactly where my feet should be for this exercise. I actually feel better about doing these at home than the gym haha.

10 x 10 x 10 x 10 x 10

DDRoonieRoo · May 10, 2014

Thursday May 8th

So I didn't go to the gym before work today, but I decided to pack my stuff gear anyway, not expecting to actually go after work. But once I finished up I realized that I had an abundance of energy so I took advantage of it and did DEAD LIFTS for the first time!! (since getting back into it!)

Deadlifts: I decided it would be beneficial to start with some very light weight, as I've been doing for most of my exercises. This was pretty easy though, so I'm excited to have a weight that's over 100 lbs next time! I'd like to do a form video but I feel weird taking a video of myself at the gym.. maybe if there is ever a time when there aren't a lot of people there or something though.

95 lbs x 10

Flat Dumbbell Press:

25 lbs x 15 warmup

40 lbs x 12

40 lbs x 10

40 lbs x 8

40 lbs x 9

Dumbbell Row:

30 lbs x 12

Standing Cable Fly: This was exciting because it didn't hurt my shoulder at all, so I guess I found my alternative to the dumbbell fly for the time being!

13 lbs x 15

17 lbs x 12

DDRoonieRoo · May 10, 2014

Got my ass kicked at Yoga today....In a good way...but holy crap...

Morrigainz · May 12, 2014

Yeah. Yoga is amazeballs for kicking your ass if you're not used to it. For the accessory stuff, a Google/YouTube search should help you out there. Yay on deadlifts! They are my favorite. I would definitely recommend a form check. I do it sometimes and who cares if people think I am weird. Ain't no shame in my game!

Pardon typos. Sheep have hooves, not fingers.

DDRoonieRoo · May 17, 2014

I'm pretty bad at updating this.... But here is this weeks workouts. I decided to change my routine into a three day "Lower / push / pull" dealy.

Tuesday May 13:

Barbell Squat:

75 lbs x 10

Lunge: This was an exciting one to do. My knee is pretty weak and this has been a movement that I had trouble with, but I was in a squat rack and took my time focusing on proper form and making sure the moment was pain free and...success!!

5 sets of 10 per side

Leg Raise:

20 x 20 x 15

I don't know what this is called...but I'm going to refer to it as a "Boat Crunch" I bring my knees to my chest while sitting up pretty much...

15 x 10 x 10

Wednesday May 14th:

25 lbs x 15 warmup

45 lbs x 10

45 lbs x 8

45 lbs x 6

Seated Overhead Dumbbell Press:

30 lbs x 10

WEIGHTED Dips!! Fudge yeah!

5 lbs x 10

Standing Cable Fly: Next time I'll try and do 20 lbs for all of them.

17 lbs x 15

20 lbs x 7

Lateral Dumbbell Raise:

7.5 lbs x 15

10 lbs x 10

Skull Crusher:

40 lbs x 15

40 lbs x 12

Thursday May 15th

WEIGHTED Chin ups:

5 lbs x 8

5 lbs x 7

5 lbs x 5

5 lbs x 4

5 lbs x 3

Bodyweight Inverted Row:

10 x 10 x 10 x 10 x 10

Barbell Curl:

45 lbs x 10

45 lbs x 17

40 lbs x 10

40 lbs x 13

Dumbbell Row:

32.5 x 10

Saturday May 17th

YOGA! Feeling stronger every time!

DDRoonieRoo · May 28, 2014

So, I find the hardest part of going to the gym is actually typing out my log on here hahaha. I went three days last week, plus a yoga day, but I didn't end up typing it out (I'd like to think that I was too tired from lifting!!)....so I'm just going to start with this week haha.

Monday May 26th.

DEADLIFT: Gotta say, I'm starting to like these..

110lbs x 5

Chin ups:

10 x 10 x 6 x 5 x 5

Squats: JOINED THE 100 CLUB!!

65 lbs x 5 (warmup)

100 lbs x 5

Lunge: This feels like it's going to work wonders on my shitty knee! I'm still struggling with keeping my balance when my bad leg is down, but I'm patient:)

15 x 15 x 15 x 15 x 15

Ab super set! I didn't expect to bust these out... I was pretty tired when I went over to the mats, but thought (I'll just do a set or two...

Leg raises:

20 x 20 x 20

Leg Crunches:

10 x 10 x 10

Plank:

45 seconds x 4

Side plank:

45 seconds on each side

Today! (Wednesday May 28th)

I had to run after a loose dog today, and realized that I got out of breath like...right away... so I'm going to start incorporating some short runs into my cool downs, and maybe warm ups eventually.

Dumbbell Press:

20lbs x 15 (warmup)

47.5 x 10

47.5 x 7

47.5 x 6

Overhead Barbell Press: Odd that I only did 60 lbs with the bar considering I could do 32.5 lbs per hand with the dumbbell press....

45 lbs x 10

55 lbs x 10

60 lbs x 7

60 lbs x 6

Weighted Dips: Starting to feel this in the center of my chest a little... I must be doing something wrong..

10 lbs x 10

â€‹10 lbs x 10

â€‹10 lbs x 10â€‹

â€‹10 lbs x 10

Cable Crossover: Anyone know if it's better to focus on more reps vs more weight on this one?

15 lbs x 10

20 lbs x 10

â€‹20 lbs x 10

â€‹20 lbs x 7

â€‹17 lbs x 10

Lateral Dumbbell Raise: I started focusing on lowering my arms slowly on these after the first set, so I feel I'll be on this weight for a while.

10 lbs x 15

10 lbs x 10

â€‹10 lbs x 10

Skull Crushers:

50 lbs x 9

50 lbs x 6

50 lbs x 4

Cable Push Down: I LOVE how I feel after doing these...

32.5 lbs x 15

37.5 lbs x 15

40 lbs x 11

40 lbs x 10

Cooled down by doing a minute brisk walk followed by 3 minutes of jogging followed by another minute brisk walk...

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