Dufisthenics

I have been trying to include a decent amount of 1RM max movements or max rep sets into my workouts to help build power and endurance.  Today the target was weighted dips where I topped out with a rep with a 90 pound dumbbell hanging between my knees.  Holding the extra weight in that manner is less than ideal.  The knurling on the dumbbell does a number on my skin and gets progressively harder to hold in place as the weight goes up.  I would be better served if I brought my belt with a chain on it for weighted movements.

I also happened to run into Cindy at the gym.  She was there applying for a potential position as a trainer for the Silver Sneaker program (fitness for seniors) that Retro Fitness is looking to start up.  It could be a good opportunity for her.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

20 Bodyweight dips

Seated alternated dumbbell curl – 25lbs x 10

Dips + 45lbs x 8

Seated alternated dumbbell curl – 40lbs x 8

Dips + 65lbs x 6

Seated alternated dumbbell curl – 50lbs x 4

Dips + 90lbs x 1

Cybex seated preacher curl – 70lbs x 10

One arm cable tricep push down – 30lbs x 10

Cybex seated preacher curl – 90lbs x 8

One arm cable tricep push down – 40lbs x 10

Cybex seated preacher curl – 110lbs x 6

One arm cable tricep push down – 50lbs x 10