Dufisthenics

Today I worked poor man’s t-bar rows into shoulder/back day.  They don’t have an actual t-bar so an olympic bar with a close grip cable machine handle works good enough.   With my legs still killing me from all those squats it was not the easiest position to hold. I finished up with four plates which I could only pull for three ugly reps.  Sometimes even if the reps are ugly, just forcing your body to deal with large amounts of weight has benefits down the road.

Today’s Workout

5 minutes cardio/stretching

Seated dumbbell shoulder press – 40lbs x 12

T-bar row – 135lbs x 10

Seated dumbbell shoulder press – 55lbs x 10

T-bar row – 180lbs x 8

Seated dumbbell shoulder press – 65lbs x 5

T-bar row – 205lbs x 5

Seated dumbbell shoulder press – 70lbs x 2

T-bar row – 225lbs x 3

Seated lateral dumbbell raise – 20lbs x 12

Static pull up hold x 45 sec

Seated lateral dumbbell raise – 25lbs x 8

Static pull up hold x 45 sec

Seated lateral dumbbell raise – 30lbs x 4

Static pull up hold x 45 sec

Static wall hand stand hold wide hand position – 60 sec