By the end of last week my body was really hurting. I’ve been steadily increasing the weights I’ve been using, particularly in my leg and back workouts, and most of my joints were extremely sore. The colder weather could be a contributor, or maybe I’m just getting old (God forbid!). So, I decided that this week I would go “easy” and back off the amount of weight I’m using on everything. I told Brenda on Monday that if I got over-zealous to remind me that I’m not supposed to use as much weight this week. I’ve pretty much stuck to using about 75% of the weight I was using last week. Even so, I’ve gotten good pumps at every workout, and I’ve still gotten muscular soreness from each workout. It could be that since I’m not using as much weight that I’m taking less time between sets….I haven’t really kept an eye on the clock, but yesterday it sure seemed like we got through the back workout rather quickly. So quickly, in fact, that I volunteered to do 30 minutes of cardio with Brenda. I have to be honest….the only thing that gets me to do any cardio in the off-season is a pretty girl
I won’t bore you with the workout details. If you’ve been following my blogs you know my exercise selection. We’ve done 4 sets of 12 reps on everything this week. My joints are feeling somewhat better, but I can’t go so far as to say that they are feeling good. I plan to spend some significant time in the hot tub this afternoon, tomorrow and Sunday. Hopefully that will help too.
Yesterday was another one of those days. I didn’t feel good at all until I was three-fourths of the way into my partial deadlifts. In fact, my “good knee” hurt so bad all day that I didn’t think I was going to be able to do any deadlifting. It was very strange that it hurt just sitting, but it didn’t hurt while I was doing the partial deadlifts. As I went along, I gained confidence and was able to increase my heaviest set by 40 lbs over what I lifted last week. I hoisted 405 lbs for 12 solid reps! I was so fired up from that performance that I was able to increase my weights on every back exercise. And, it didn’t hurt that I had Brenda there cheering me on.
Here’s a new photo of Brenda from the Lackland:
Partial Deadlifts 5 sets 12-15 reps
Lat pulldowns 4 sets 10-12 reps
Seated Cable Rows 4 sets 9-12 reps
Free Motion High Row 4 sets 8-12 reps
I have brag on one of my boys. Before going into personal training full-time (13 yrs ago) I spent 9 years teaching and coaching. One of my favorite kids of all-time is Gary Figirova (pictured left). Gary was one of those guys who wasn’t overly gifted as an athlete, but overachieved through hard work and dedication. He was my training partner and was willing to endure some brutal bodybuilding workouts that most high school students couldn’t handle. Through perseverance he excelled in football and powerlifting.
Well, Gary is now the offensive coordinator at Palacios High School, on the Texas coast. He’s taken his team to the playoffs for the first time in 43 years!!! Not satisfied with just making the playoffs, the Palacios Sharks have won their first 3 playoff games and are headed into the Texas State Quarterfinals this weekend. Gary credits his team’s success with their comittment to his weight training program over the past year. He says that he trained them even harder that we used to train back in the day (that’s hard to believe).
Pictured with Coach Figirova is linebacker, Aaron Buckley. Aaron is a first team Super Teamer for the State of Texas and is headed to Texas A&M next year. Gary says that Aaron bench presses about 425 lbs and squats 565. That’s a pretty damn strong high school kid!!!
Congrats to Coach Gary Figirova and the Palacios Sharks. Good luck in your State Quarterfinal game this weekend against the Cuero Gobblers (yes, that really is the mascot…gobblers).
I didn’t end up getting my leg workout in yesterday until after my workday was finished. I don’t like working out in the evening, but I was waiting for Brenda to ditch her boss (he was riding with her yesterday). She didn’t get rid of him early enough, so I trained my evening clients and then did my workout on the way home. It was another case of workouts that I really wasn’t feeling at the beginning, but I kept plugging away and pushing myself, and it turned out to be a pretty good workout. My thighs and glutes sure are sore today! I was able to increase 90 more lbs on my leg presses and 25 more lbs on my squats. As long as my leg workouts can show improvement, I’m doing good!
Leg Press 8 sets 20 reps
Squats (below parallel) 6 sets 8-10 reps
Single Leg curls 4 sets 10-12 reps
I started to do leg extensions but my knees were swelling and painful, so I stopped there.
Today my right shoulder was super-sore. But, as I worked through the lighter sets it warmed up and I was able to get a decent chest workout with Brenda’s help. Brenda’s beautiful smile is always a mood lifter, so that helps too!
Bench Press 7 sets 10-15 reps
Incline Press 5 sets 8-10 reps
Pec Fly Machine 4 sets 12 reps
Just for fun:
Standing DB Curls 4 sets 10-12 reps