Dufisthenics

Today during my mostly core focused day I threw in some pull up sets and felt very weak doing them.  I was surprised because overall this week I have been doing well at the gym.  I didn’t expect to be able to only barely squeak out 18 reps on my first set of pull ups.  Then when I did dragon flags I had nasty pain shooting down my triceps when I used my normal pronated anchor grip.  The other two sets I used a supinated grip but that didn’t feel all that better.

I attribute the underperformance in these areas to simply being sore from the work I put in the day before.  It’s a better frame of mind than just calling it weak.

Today’s Workout 

5 minutes cardio/stretching

18 pull ups

60 second wall hand stand

3 dragon flags

60 second wall hand stand

3 dragon flags

60 second wall hand stand

10 pull ups

2 dragon flags

Standing one arm side oblique raise with 45lbs x 10 both sides

8 pull ups

15 back extension raises

Cybex straight arm abdominal machine 110lbs x 10

Standing one arm side oblique raise with 45lbs x 10 both sides

Cybex straight arm abdominal machine 130lbs x 10

Extension plank hold x 30 seconds

Cybex straight arm abdominal machine 150lbs x 10

Extension plank hold x 30 seconds