Dufisthenics

So I was in my back corner where I normally like to do my stretching.  I was folded downward in a standing position, stretching my hamstrings/back when all of a sudden I hear repetitive and very loud slamming a few feet from my head.  I look up and see a gym member under the direction of one of the Planet Fitness trainers, slamming a rubber weighted exercise ball at terra firma as fast and as hard as he could.  It was part of a circuit the trainer was pushing the guy through that was much more CrossFit themed than Planet Fitness.  The one good thing from the experience is it pretty much confirmed the Lunk Alarm is not hooked up.  If that noise didn’t set it off, nothing will.

I did my normal Wednesday bi/tri work for my workout, trying to make my last set of bicep exercises overload my muscles significantly.

Today’s Workout

5 minutes cardio/stretching

Explosive pull ups x 8

Bodyweight tricep extensions x 8

Seated dumbbell curls – 25lbs x 12

Bodyweight tricep extensions x 8

Seated dumbbell curls – 40lbs x 8

Bodyweight tricep extensions x 8

Seated dumbbell curls – 55lbs x 3

Seated one arm overhead tricep extension – 20lbs x 12

Seated concentration curl – 30lbs x 10

Seated one arm overhead tricep extension – 30lbs x 8

Seated concentration curl – 40lbs x 8

Seated one arm overhead tricep extension – 35lbs x 4

Seated concentration curl – 60lbs x 2