Dufisthenics

I have been trying to do more overloading during many of my lifts.  Typically my first two sets will be utilizing full, controlled ROM for anywhere from 8-12 reps.  Then on the last set I will throw on a ton more weight that I can only rep 1-5 times.  These reps may be ugly and/or short but that isn’t the point.  The idea is to overload your body and make it handle drastically more weight than it is accustomed to.  This acts as a shock that can help keep your strength moving upward past normal plateaus.

Of course there is a fine line to walk between overloading and injury.  Each person has to gauge where that line is for them based on age, past injuries and listening to the feedback your body gives you.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Seated dumbbell shoulder press 40lbs x 10

Seated dumbbell bicep curl 25lbs x 12

Seated dumbbell shoulder press 60lbs x 8

Seated dumbbell bicep curl 40lbs x 8

Seated dumbbell shoulder press 70lbs x 5

Seated dumbbell bicep curl 50lbs x 6

Bodyweight dips x 15

Cable machine tricep push downs with rope attachment 45lbs x 10

Cable machine tricep push aways with rope attachment 45lbs x 10

Cable machine tricep push downs with rope attachment 45lbs x 10

Cable machine tricep push aways with rope attachment 45lbs x 10

Rear shoulder shrugs – 225lbs x 10, 315lbs x 8, 365lbs x 5