Embarrassed for Ray

Sep05
by Duf on September 5, 2014 at 6:27 pm
Posted In: Daily Workouts, Ray's Way

545240_10151425367529289_1664011914_n[1]I almost feel guilty attributing my Ray’s Way circuit to Ray since I struggled so much.  I have not done a RW circuit since going to the Wellness Center, hell I haven’t done one in months and months.

When I changed up my workout agenda to include a cardio brick day and a bench press day something had to get squeezed out and that something was my calisthenic circuit day.  Well I need to find a way to squeeze it back in.

I felt awful, hell after the first circuit I had ideas floating in my head to bag it.  I did what should be a quite manageable 15/10/20 untimed circuit.  The dips and surprisingly the pull ups felt the worst.  My pull up reps felt slow and lacking power.

The only good thing I can say about the workout was I endured it, didn’t give up and am ready to subject myself to Ray’s Way pain on a more regular basis once again.

Today’s Workout

5 minutes cardio/stretching

Untimed Ray’s Way – 5 circuits of 15 dips, 10 pull ups, 20 push ups

Total reps – 75 dips, 50 pull ups, 100 push ups

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Mr Ass Sweat, Weaker

Sep04
by Duf on September 4, 2014 at 5:34 pm
Posted In: Daily Workouts, Lifting Heavy Things

swamp-ass[1]Today at the gym – As I was walking around panting after a deadlift set I glanced to my right and saw a man on the assisted dip/pull up machine.  If I were to guess he was mid-late 30’s and probably had 20-25 pounds he could spare to lose.

He was wearing colorful shorts that had light colored fabric on the outside and a darker insert in the middle.  I did a double take when I saw a baby head sized wet spot in the seat of his shorts.  Although I hope all I was seeing was the end result of a very sweaty workout, it looked like the guy majorly shit/pissed himself.  The color combination in his shorts accentuated it.

Thicker lighter color shorts or more substantial underwear (maybe he was commando) might help curb the problem.  Poor guy.

My squats and deadlifting didn’t feel great today. My numbers were slightly worse than last week which wasn’t a good performance already.  Sigh.

Today’s Workout

5 minutes cardio/stretching

Barbell squat – 135lbs x 10, 185lbs x 7, 205lbs x 3, 225lbs x 1, 135lbs x 10

Deadlift – 225lbs x 10, 315lbs x 5, 315lbs x 5, 315lbs x 5

Iso leg extension – 70lbs (each leg) x 10

Kneeling leg curl – 70lbs (each leg) x 10

Rotary calf machine – 110lbs x 12

 

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40, pull 600

Sep03
by Duf on September 3, 2014 at 5:21 pm
Posted In: Daily Workouts

hqdefault[2]This was my first gym session of the week since Monday was Labor Day and yesterday I didn’t have time to get to the gym.  I had it in my head that I was going to squat and do deadlifts today but when I realized I didn’t pack my Chuck Taylors I switched it up and decided to bench press instead.

Shortly afterward I set a random goal to complete a total of 40 bench press reps at 185 pounds which is approximately my body weight.  Of course the secondary goal is to do it in few sets as possible.  It took me 6 sets to get there, my pushing muscles felt thoroughly wrecked by the end of it.

I then sat on the VMX rope machine and set a new personal best, pulling 600 continuous feet at the highest resistance setting. It took me just under four minutes to do it.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 10, 185lbs x 7, 185lbs x 6, 185lbs x 6, 185lbs x 6, 185lbs x 5, 135lbs x 12

VMX rope pull – 600 feet continuous pull at level 7 (highest) – 3:54 to complete

5 minutes A2G hold

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Weird looks

Aug28
by Duf on August 28, 2014 at 5:57 pm
Posted In: Daily Workouts

maxresdefault[1]Today was my shoulder/bicep/tricep combo.  I did my inverted shoulder shrugs for the first time at the Wellness Center.  By some of the odd looks I received I am pretty sure that they don’t have too many inverted shruggers in there on a routine basis.

I used the Hammer Strength curl and tricep machines today.  They were cool because the pivot point for your elbow is about chin high, really isolating the muscles to not allow any sort of cheating.  I also like that the weight for each arm is independent instead of you pulling on one bar with both hands.  It helps you develop even strength.

My calves are so sore from the rotary calf machine work I did the other day that even the slightest pressure on them delivers a sharp jolt of pain.

Today’s Workout

5 minutes cardio/stretching

60 second wall handstand hold normal hand placement

Dumbbell bicep curls 25lbs x 10 (both hands)

Bodyweight tricep extensions x 10

60 second wall handstand hold narrow hand placement

Dumbbell bicep curls 45lbs x 8 (both hands)

Bodyweight tricep extensions x 10

60 second wall handstand hold wide hand placement

Dumbbell bicep curls 55lbs x 3 (both hands)

Bodyweight tricep extensions x 10

Inverted shoulder shrugs x 10

Hammer Strength iso-bicep curl 40lbs x 10 (both arms)

Hammer Strength iso-tricep curl 40lbs x 10 (both arms)

Inverted shoulder shrugs x 10

Hammer Strength iso-bicep curl 50lbs x 8 (both arms)

Hammer Strength iso-tricep curl 50lbs x 10 (both arms)

Inverted shoulder shrugs x 10

Hammer Strength iso-bicep curl 60lbs x 6 (both arms)

Hammer Strength iso-tricep curl 60lbs x 8 (both arms)

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Because it’s hard

Aug27
by Duf on August 27, 2014 at 5:30 pm
Posted In: Daily Workouts, Endurance activities

sweaty-male-athlete-300x198[1]Doing my cardio brick the day after doing squats and deadlifts is never much fun.  Perhaps that is why I choose to do it.  It’s been my experience in my 25 years of adult exercise that the more often you put yourself in an uncomfortable, challenging and difficult position the greater reward you will reap down the line.

After I was done I was a disgusting, sweaty mess so I quickly utilized the country club level locker room facilities at the Wellness Center to at least wash of some of the stink.  Unfortunately on brick days, if I throw a shower in there, there is no way my lunch “hour” can take any less than 75 minutes.  Thankfully my boss gives me some exercise time leeway.

Today’s Workout

Run/Ride brick

20 minute run – 2.20 miles covered

10 minute stationary bike ride – 2.56 miles covered

 

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