Dufisthenics

So today I did some dragon flags as part of my core day.  My first set of six reps felt strong, strong enough that I could have probably repped 8 if I wanted to.  My second set was going ok until the start of rep 5 where I felt a sharp pull in my lower right back as I was reversing direction.    That promptly ended my dragon flag session but I still was encouraged that I felt stronger and more controlled during the reps.

I threw in some bench press reps and one arm dead hangs for fun.

My traps are very sore today thanks to the workout I did not document yesterday.  I finished that one with 1 arm standing cable machine shrugs, topping out at 190 pounds.  My traps were not used to that sort of loading.

Today’s Workout

5 minutes cardio/stretching

20 hanging knee raises

6 dragon flags

10 standing side side raises holding 45 pounds

20 hanging knee raises

5 dragon flags

6 standing side side raises holding 90 pounds

20 hanging knee raises

Barbell bench press – 135lbs x 10, 185lbs x 10

One arm dead hang pronated grip – 30 seconds each arm

One arm dead hang supinated grip – 30 seconds each arm

One arm dead hang pronated grip – 30 seconds each arm

One arm dead hang supinated grip – 30 seconds each arm