Dufisthenics

When I got done working out today I felt like I was one wrong move away from a lower back spasm.  The combo of 60 push ups, dragon flags, weighted oblique raises, weighted ab raises and roman chair back extensions did a number on my nearly half century old lumbar region.

Today’s Workout

5 minutes cardio/stretching

60 push ups

20 hanging knee raises

Dragon flags x 5

Standing weighted side oblique raises – 50lbs x 10

Dragon flags x 5

Standing weighted side oblique raises – 65lbs x 10

Dragon flags x 5

Standing weighted side oblique raises – 75lbs x 10

Roman chair back extensions x 15

Decline straight arm ab raises – 45lbs x 8

Roman chair back extensions x 15

Decline straight arm ab raises – 45lbs x 8

Roman chair back extensions x 15

Decline straight arm ab raises – 45lbs x 8