Dufisthenics

It’s been really nice seeing old familiar faces start showing up again at Retro as word of mouth starts to work it’s magic.  Today was a bittersweet example where I saw a woman I used to talk to pretty regularly.  She told me her son, whom also used to work out at Retro, passed away suddenly in January which of course was very shocking.  After offering my condolences repeatedly I moved on with my workout with thoughts of how hard it had to be for her in the back of my mind.

Today I got to do expanded versions of my shoulder and back routines.  I am really liking being able to concentrate more on resistance exercise with equipment that gives me the ability to push my limits more if I feel up to it.

Today’s Workout

5 minutes cardio/stretching

30 second wall hand stand

Belly to wall handstand push ups x 5

Seated low row 100lbs x 10

Belly to wall handstand push ups x 5

Seated low row 130lbs x 10

Belly to wall handstand push ups x 5

Seated low row 150lbs x 6

Standing dumbbell straight arm raise alternating front/side – 20lb x 12

Australian pull ups pronated grip x 10

Standing dumbbell straight arm raise alternating front/side – 20lb x 12

Australian pull ups pronated narrow grip x 10

Standing dumbbell straight arm raise alternating front/side – 20lb x 12

Australian pull ups supinated grip x 10

Standing behind the back barbell shrug – 225lbs x 8

Lat pull down – 100lbs x 10

Standing front barbell shrug – 225lbs x 8

Lat pull down – 130lbs x 10