Saturday, I spent a fair amount of the time at the playground with my seven-year-old grandson. Getting up and sitting down on the playground equipment reminded me of how stiff and sore I’ve been feeling lately, and that convinced me I needed a deload week, so here I go into week four of cycle 11.
We had the grandkids over the weekend, and my wife took her usual early morning walk, so I stayed home past 8 a.m. when the gym opens. When the missus got back, I hopped into my car and headed out. Made it to the gym at almost 9 a.m.
Since this is a deload week, I decided I didn’t absolutely need access to the squat rack. I figured I’d just grab whatever piece of equipment that suited my fancy. Light weights, lots of sets and reps.
There were a couple of other guys in the weight room when I got there, though for my entire stay at the gym, no one even approached the squat rack. Go figure.
I decided to start on the plate-loaded hack squat machine just for giggles. Here’s how my Sunday morning went.
Plate-loaded Hack Squat Machine
Seated Dumbbell Shoulder Press
Seated Cable Low Row Machine
Remember, light weights, lots of reps, not trying for a PR. The tension on the hack squat machine is set at 54 pounds. Seems like an odd number to me but whatever. I did that as a warm up, then slowly started adding weight with the goal of doing a “boring but big” ten reps per set.
With the weight that light, I was able to get down to parallel easily and most of the time past parallel to the limit of the machine’s range of motion. It still wore me out, and I was resting about two minutes or so between sets. No lack of huffing and puffing as well as sweating.
After that, I thought I’d try my hand at some seated dumbbell shoulder presses. By that time, a guy and his girlfriend or wife or whoever, came in and he was doing seated shoulder presses that made mine look pathetic.
Keep in mind that if the weight says 15 pounds, that’s per hand, so my first set was more or less equivalent to a 30 pound barbell (I know it’s not exactly the same, but close enough). Also, since I’m doing 10 reps per set, my triceps were bound to wear out, so the weights had to stay relatively light throughout the total of six sets.
Still not satisfied with how I had been punishing my arms, I decided to give the low row machine a try. I haven’t been on that thing in ages. I adjusted the weights set over set by how strong (or weak) I felt and pushed through.
By now, I figured I’d been at the gym for about an hour and I didn’t want to make my wife watch the grandkids by herself too long, so I did my usual mobility stretches and called it good. I was definitely dripping sweat on the floor at this point, so even though I was lifting light, and after all, this is deload week, it was still a tiring workout.
My legs and arms feel sore this morning, so something happened.
I did have a surprise handed to me later in the afternoon. My daughter came from California for a surprise visit. My wife and daughter cooked up this scheme since my daughter can’t come home for Thanksgiving.
Both my wife and daughter are veteran foodies and Thanksgiving is my daughter’s favorite holiday to cook. So I pulled the old Weber out along with the charcoal chimney, and showed my grandson the manly art of barbecuing a turkey.
We had a great time, tending to the bird while playing our “imagination games”. It was too bad the kids had to go back to their Mom’s house before dinner was actually ready, but I promised my grandson that on the real Thanksgiving, we’d do the same thing all over again.
I bailed on cardio this morning because I was particularly tired. Too bad, because I really indulged myself last night. Oh well, there’s always tomorrow.
It’ll be a short week, though. My wife and I are leaving Friday morning to visit my parents in Utah. We’ll take my daughter back to the airport on our way out-of-town. That means no Friday workout and no Sunday workout, since we will be driving home on Sunday.
Guess that means Cycle 12 5/5/5+ week will begin the following Monday. Wish me luck.
Never make the bottom line your top line.
–Dr. Mardy Grothe