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Early workout today; Giving my forearms some love; Weekend plans.

Friday, February 25, 2011 by  
Filed under Daily Blog

February
25
2011

I’ve been doing the same workouts for the past 7-8 weeks (I normally switch things around every 3-4 weeks), and so Wednesday I did a whole new chest/delts/triceps workout. The new workout is not quite as high in volume as the one I was doing, but it’s still very intense and challenging. The new exercises hit the target muscle(s) slightly differently than the old exercises, and because of that I’m extra sore this morning (especially my pecs and triceps).

The main reason I stuck with the original cutting workouts for so long was because I wanted to see how far I could take my strength improvements on those exercises. I’m actually pretty surprised by some of the weights I’m moving right now, especially considering that my body weight is below 190 pounds and I’ve been in a caloric deficit for two months!

Because I’m avoiding deadlifts while we figure out what’s up with my lower back, last Friday I changed the back portion of my back/biceps/traps workout around. Today I’m going to change out the biceps and traps exercises, too. I noticed that my forearms got sore while doing some yard work last weekend, and that should never happen. I very rarely do any direct forearm work, but hammer curls always hit them real good. Yeah, I think a few sets of “down the rack” hammer curls should give my forearms the attention they seem to be needing right now.

And, speaking of today’s workout, I’m going to do it early. I dove right into my day job at 6:00 AM because I’m going to knock off early today so that I can get outside and continue my early spring yard work. There’s no way I could get a good weight training workout in after doing yard work, so I’m going to train about an hour after breakfast.

There’s always a lot of yard work to do in early spring, but this year is going to be especially labor-intensive due to the extremely harsh winter we had. Also, because I installed a backyard pond with its own extensive landscaping last summer, there’s even more work to do than usual. The yard work is just part of what needs to be done out there: I’ve also got to do some paint touch-ups and caulking, as well as pressure wash the entire house, both sides of the fence, the pavers and the sidewalk/driveway approach. The pressure washing alone is an all-day job, possibly even 1.5 days. So there will be no mountain biking this weekend: I’m going to be outside all weekend long getting my home’s exterior squared away. I’ll certainly be getting plenty of exercise!

John Stone Fitness Comments

7 Responses to “Early workout today; Giving my forearms some love; Weekend plans.”
  1. John, do you have a regular breakfast or jast a shake before your early morning workout?

    I am thinking of switching to early morning workouts as well, as I have tons of house projects for the summer (landscaping, storage shed, etc), but my problem is that I need to wait 2-3 hours after a meal to do weights, or else it all wants to come back up. 🙂 Do you think a protein shake about an hour before a workout is good enough to avoid muscle catabolism? Mine’s about 300 calories, protein and carbs (4 oz banana, 4 oz strawberries, 1 scoop of protein power, half cup of milk, a few ice cubes).

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  2. @riser – I think a shake would be perfect an hour before your workout.

    @John Stone – When I had lower back problems, instead of doing heavy deadlifts I’d do only body weight deads. Just using perfect form, then moving up gradually to 10 lb. DBs, then only the bar and so on adding weight VERY slowly. I hope you recover from this quickly… I know how difficult it is to still workout when injured.

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    • Thanks, ematsuda. My back isn’t bothering me now (except the persistent ache when I’m biking), so the only adjustments I’ve made to my workouts are to eliminate deads and squats until we figure out what’s going on.

      Body weight deadlifts would be about as useful to me as 1920s porn. 😀

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    • I developed some serious knee pain a couple of months after I first started working out from doing squats wrong. I tried all kinds of things and tried to get my form right, but nothing helped. Eventually I had to stop working out for a year (unrelated to the knee), and when I started again, that’s what I did – bodyweight squats, with volume, concentrating on my form. Then adding weight veeeeery slowly (dumbbells) for a couple of months. I eventually worked up to the bar and plates. It did the trick, and I haven’t had pain since.

      But then again, I don’t think John issues are related to form.

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