Dufisthenics

So late last night I returned from a race timers conference in Philadelphia.  I had not done a gym workout since Thursday or Friday of last week.  While I was at the conference I tried to not pig out too badly on the delicious free food and I did get some exercise from pretty long walks both Monday and Tuesday night.  Oh, I also worked in about 250 push ups as well.

Anyway today I decided to just go into my normal upper body routine that I do any other Thursday.  I got a late start at the gym.  I was hoping arriving a little later would mean I would miss some of the 12-1 crowd that I find annoying.  All I managed to do was find a new 1-2 crowd that is equally annoying.  Man I wish there was an LA Fitness down this way, that was one sweet set up.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

60 second wall handstand

Seated dumbbell curls – 25lbs x 12

Crossface tricep dumbbell extension – 20lbs x 12

Seated dumbbell curls – 40lbs x 9

Crossface tricep dumbbell extension – 25lbs x 10

Seated dumbbell curls – 50lbs x 4

Crossface tricep dumbbell extension – 35lbs x 4

60 second wall handstand

Tricep cable pushdowns – 70lbs x 10

15 bodyweight dips

60 second static chin up hold

Tricep cable pushdowns – 75lbs x 8

Tricep cable pushdowns – 70lbs x 8

60 second wall hand stand

One arm cable shrugs (side, front, rear) – 200lbs x 8 x 3 sets