Dufisthenics

Today should be quite the test for how well I have recovered from the minor forearm tendonitis that has been bothering me for several months.  It seemed like almost every movement I did tested my grip in some manner. The most brutal test of all was barely getting 4 shoulder shrugs while holding the 120 pound dumbbells.  I almost didn’t get the big weights back on the rack before they slipped out of my hand.

I also managed to get 70 pound dumbbells over my head for three reps.  Once you get to that amount of weight the hardest part is getting the weights to the starting position and completing the first rep since it starts from a dead stop in the bottom position.  To do so I start sitting with each dumbbell on a thigh, close to my knee.  I then bounce each leg up while leaning forward, using momentum and an awkward curling motion to get the weights shoulder high.  I am sure it looks dangerous, because it is.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Seated dumbbell shoulder press – 40lbs x 12

Cable machine low row – 100lbs x 10

Seated dumbbell shoulder press – 60lbs x 8

Cable machine low row – 120lbs x 10

Seated dumbbell shoulder press – 70lbs x 3

Cable machine low row – 140lbs x 8

10 pull ups

Standing dumbbell shoulder shrugs – 80lbs x 10

Cable machine lat front pull down – 100lbs x 10

Standing dumbbell shoulder shrugs – 100lbs x 8

Cable machine lat front pull down – 110lbs x 10

Standing dumbbell shoulder shrugs – 120lbs x 4

Cable machine lat front pull down – 120lbs x 8

Stiff arm front plate shoulder raise – 45lbs x 10

10 pull ups