Good Morning McDonald's Workout: July 21st

I am afraid that I am bound to turn into one of those old men that gets up well before dawn and has jack squat to do, so he goes and hangs out a McDonald's, drinking coffee that is the same temperature as molten lava, and complaining about life with other bored old geezers that can't sleep.  This fear is part of the reason why I have fully embraced working out early in the morning.  Because I'm just not that social or good with name, and those gripe circles just look they take a level of commitment to social interaction that I am pretty sure I'm incapable of maintaining.  Granted those old bastards all seem to hate people, a trait I both share and admire, but for some reason they congregate together to share their disdain for the human race and talk sports, while prefer sit alone in my fantasizing of world devoid of Steve Doocy, reality TV, and text messaging ,where people bike everywhere, and high Fructose corn syrup is considered a toxic poison.  People might be think that the gym is a social place, so what's the difference?  Well, it is a social place and I do interact with people, but with the help of my i-pod, I am able to limit the nature of those interactions and whittle them down to a level that I can handle.  So the gym is my firewall against becoming the a bitter old McDonald's early morning curmudgeon.  There is real difference is here because as a kid, I just dreaded finding myself old as dirt and waiting to die in the McDonald's at butt crack of dawn. And, at least if I am a the gym I'll feel like I am fighting against death as oppose to waiting for it

Anyway, here is the results of today's workout:

Swimming:
2 laps -- Frog
20 laps -- Crawl

Abs -- Bicycles 50
       -- Crunches 50
       -- Crossover Crunches 50 each side
Rehab -- Calf Raises 10 each leg

Gym Dunce: Sunday, July 18th

I wanted to Swim on Saturday.  Don't ask me why, but for some reason swimming was really important to me on Saturday.  I wouldn't even consider lifting or doing anything else.  It is not like I've become hooked on swimming or anything.  I enjoy my time in the water, but I'd much rather be running if I had the choice.  But Saturday, swimming was all that I could think about.  However, there was a constant rumbling of thunder all afternoon, which frustrated me even more because it wouldn't rain.  It would just thunder ever so often, making it impossible to swim because the Y won't let into the water for 20 mins after thunder is heard--Nazis!  I even went there once and just so I could make sure that they weren't letting people swim.  Honestly, I am not sure why I even bothered to confirm it with my own eyes -- really -- like they were going to let people swim just this one time as long as they promised not to tell.  Anyway, around 4:30 the sky opened up and the rains started, which allowed me to put my mind at ease and give up on swimming for the day.

However, I had planned to lift on Sunday, so the thunder storms and my refusal to let nature alter my plans left me with a dilima.  Should I swim on Sunday, Lift, or do both?  I thought that doing both was just stupid, so that's what I did.  Why?  Because sometime we are all stubborn dumb asses, and apparently this was my weekend to shine.  I decided that for safeties sake that I should swim first, lest I drown because my arms were to tired to swim after lifting.

The swimming was no problem, but the lifting truly sucked causing me to curse my jackass self nearly the whole way through, particulerly during the chin-ups and the Alternating Dumbbell Curls.  The underside of my left shoulder in the back right around my arm pit was killing as I did the chin-ups, my form was sloppy as hell during the ADC's.  I had to stop several time to rest so that I could correct my form.  I am really lucky that I didn't hurt my back.  Truly, I wish that I could say that I'll never do this again, but sometimes . . . we all just get a touched in the head and act the fool.



The Workout:

Swimming:
2 laps Frog
20 Laps Crawl

Lifting:

--Chest--

Barbell Press:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Dumbbell Incline Press: 12 reps @ 35 lbs

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
6 reps @ level 20 assistance DNF
Wide Grip Lat Pull Down:
 12 Reps @ 100lbs

--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lb
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Reverse Flyes:
12 Reps @ 100lbs

--Biceps--
Alternate Dumbbell Curls:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 15lbs
Preacher Curls:
12 reps @ 50lbs

--Triceps--
Dips
 12 reps
10 reps
8 reps
6 reps
12 reps
Triceps Kickbacks:
12 reps @ 15lbs

Weds July 14th: More time in the H2o and some abs

The heel felt a lot better on Weds.  I woke up pain free and stayed that way most of the day.  Also, the chest infection felt much better, some coughing in the morning but for the most part, no problems.  However, Tuesday, I was sore as hell from the lifting and swimming.  It had to take the day off because I could hardly lift my arms above my head, which is a really good sign that I need to make these changes.  I put some under worked and overlooked muscles to good use.  Wednesday morning I was looking forward to swimming that I just popped right out of bed.  The soreness was still there from the day before, but it wasn't that bad once I got in the water.

The workout:
2 Laps: Frog
25 Laps: Crawl
3 Laps : Frog

Abs:
50 Bicycles
50 Crunches
100 Cross over crunches 50 L & 50 R
25 Bird Dogs

Monday July 12: Swimming and Exercises

Still trying to rest the Achilles, which are beginning to feel better, so I  swam this morning and attended the latter part of Plycore where I did some the exercises that I thought would not hurt my heel.  When they were doing things that I couldn't I did some rehab exercises and abs.  I think that this will be my approach for the next few weeks or until my heel improves to the point that I am pain free for an extended period of time.  On a side note, I am really enjoying my swimming I think that it will really reshape my workout.  I already feel more eager for my workout than I had been recently, so if there is a bright side of this injury, it's that it has give me a good reason to change up my workout.

The Workout:

Swimming:
2 laps Frog
20 laps Crawl

Exercises:
50 Crunches
50 Crossover Crunches Left
50 Crossover Crunches Right
25 Bird dogs
heel raises 10
walking lunges: back and forth across the width of two basketball courts
heel raises 10

walking lunges: back and forth across the width of two basketball courts
heel raises 10

walking lunges: back and forth across the width of two basketball courts
Side oblique Crunch 15 each side