![squat-like-a-boss-1[1]](https://dufisthenics.com/wp-content/uploads/2014/10/squat-like-a-boss-11.jpg)
Today I got back under the barbell for some squatting. Once again my go juice did not feel up to par. I did ok all things considered but would just call it an average lower body day.
Today’s Workout
5 minutes cardio/stretching
19 pull ups
Barbell squat – 135lbs x 10, 185lbs x 8, 205lbs x 4
Iso leg extension – (each leg) 60lbs x 10, 70lbs x 8
Kneeling iso leg curl – (each leg) 60lbs x 12, 80lbs x 8
Rotary calf extension – 110lbs x12, 130lbs x 10
15 pull ups
![FYIJRSKGUAM5F8S.MEDIUM[1]](https://dufisthenics.com/wp-content/uploads/2014/10/FYIJRSKGUAM5F8S.MEDIUM1.jpg)
Today at the gym I saw a couple things that were noteworthy. The first was a guy doing side raises with weight. I will do these from time to time where I hold a 45 pound plate in one hand and then use my core to raise and lower the weight in a controlled manner to my side. Well this guy was using a 25 pound plate for his raises, which is fine. The odd thing was he had a plate in both hands totally negating the benefit of a side raise. Instead he turned himself into more or less of a human scale, bravo.
The second thing that caught my attention was the loud clang when a guy that was doing bench press on the smith machine misjudged his head clearance when laying on the bench. After barking out in pain his next reaction was to quickly scan the gym floor to see who witnessed his DOH moment. He wasn’t thrilled to see me looking at him. I have done the exact same maneuver myself when doing something foolish at the gym, look for witnesses first, worry about the pain after.
I had a very laborious weekend which included a 5K on the track yesterday for good measure. Perhaps this is why I just felt like I didn’t have it at the gym today. Working out felt like a chore which isn’t a feeling that lends itself to PR’s. I pushed and pulled through the workout regardless.
Today’s Workout
5 minutes cardio/stretching
16 pull ups
Barbell bench press 135lbs x 12
10 pull ups
Barbell bench press 185lbs x 8
10 pull ups
Barbell bench press 205lbs x 3
10 pull ups
Barbell bench press 215lbs x 1
10 pull ups
Barbell bench press 135lbs x 15
Decline dumbbell chest press 60lbs x 10
Decline dumbbell chest press 70lbs x 8
![rocky[1]](https://dufisthenics.com/wp-content/uploads/2014/10/rocky1.jpg)
The good news is I finally found a spot at the Wellness Center where I can do dragon flags. The bad news is, it’s the squat rack. I have been a long time critic of gym goers that do things in the squat rack that don’t involve squatting, the most egregious being squat rack curlers.
I would prefer to not use the squat rack for this core exercise but it is literally the only place I have found that really works. I have tried multiple exercise machine frames as an anchor point but they don’t work because of the slippery plastic flooring the place uses. Even if the machine had a couple hundred pounds of weight in it, the torque a dragon flag generates is enough to slide the machine around.
Well the squat rack not only has more weight on it, it also is bolted to the floor, the only equipment that is in the entire gym. I found that using a low cross support worked well for the few flag reps I did. I got a lot of “WTF is that” looks as I rolled out of each set of flags. I found that trying to do pull ups after dragon flags is a recipe for fail.
Today’s Workout
5 minutes cardio/stretching
20 hanging knee raises
25 push ups
20 hanging knee raises
15 dips
20 hanging knee raises
10 pull ups
Dragon flag x 3
25 push ups
Dragon flag x 3
15 dips
Dragon flag x 3
9 pull ups
Dowel trunk rotations x 20
25 push ups
Power tower straight leg raises on elbows x 15
15 dips
![230_2[1]](https://dufisthenics.com/wp-content/uploads/2014/10/230_21.jpg)
I needed to get back to the office a little earlier than normal so my gym session was cut a bit short. I kept busy in the time I had. The 100 pull ups I completed at home last night had me pretty sore already. It was my best session of pull ups in months.
Today’s Workout
5 minutes cardio /stretching
Standing front straight arm plate raises with 45 pound plate x 10
25 push ups
Standing front straight arm plate raises with 45 pound plate x 10
25 push ups
Standing front straight arm plate raises with 45 pound plate x 10
25 push ups
Tuck front lever raises x 4
15 dips
Tuck front lever raises x 4
15 dips
Tuck front lever raises x 5
15 dips
![single-brick[1]](https://dufisthenics.com/wp-content/uploads/2014/10/single-brick1.jpg)
Today I returned to my normal 20/10 run/bike lunch hour brick. Overall I believe it was my best brick distance since joining the Wellness Center. During the run I covered 2.25 miles on the treadmill and another 2.62 miles on the 10 minute bike.
It was difficult but not impossibly so. I am slowly getting my body back into the mode where I am more comfortable being uncomfortable. Anyone that has done endurance training will know what I mean.
Today’s Workout
20/10 Brick
20 minute run – distance covered 2.25 miles
10 minute stationary bike on level 6 – 2.62 miles
