B & T

May21
by Duf on May 21, 2014 at 5:31 pm
Posted In: Daily Workouts, Muscle Ups

seated-single-dumbbell-extension-2[1]Last night at home I had three muscle ups in a row, the first time I have done that many in eons.  While I was out there I had a couple single reps that were pretty clean for me, minimal leg flailing and my chest going straight past the bar instead of resting on top of it mid movement.

Today at the gym was bi and tri day, I did a mix of calisthenics and free weight work.  It felt effective.

Today’s Workout

5 minutes cardio/stretching

10 high pull ups

Seated overhead tricep extensions – 50lbs x 12, 70lbs x 8, 85lbs x 2

Standing alternating dumbbell hammer curls – 30lbs x 12, 40lbs x 8, 50lbs x 3

Bodyweight bench tricep extensions – 8 reps x 3 sets

4x4x4 chin ups (4 reps bottom half, 4 reps top half, 4 full reps without coming off bar)

Static 90 degree elbow chin up hold – 2 x 45 seconds

One arm cable machine standing tricep push downs – 40lbs x 8 (each arm)

1 minute A2G hold

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Taking it slow

May20
by Duf on May 20, 2014 at 5:36 pm
Posted In: Daily Workouts, Injuries

tom-platz-squat[1]So my squat and DL program is on a slow and steady pace as I try to recover from a month and a half of various health issues that have cut and retarded progress.  I was happy that the the high left hamstring pain I was feeling last week did not pay me a visit again.

My numbers/reps were better than last week but still nothing great.

As expected my chest is very sore today from my all bench press workout yesterday.

Today’s Workout

5 minutes cardio/stretching

Barbell squats – 135 lbs x 10, 185lbs x 5, 205lbs x 2 (in the bucket)

Barbell dead lift – 225lbs x 10, 315lbs x 5, 315lbs x 5

Cybex seated leg extension with pause at top – 130lbs x 12

Cybex seated leg curl -130lbs x 12

Standing calf raise – 280lbs x 8

5 minutes A2G hold

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Two plates

May19
by Duf on May 19, 2014 at 5:25 pm
Posted In: Uncategorized

Two+plates[1]Today was a throwback workout, a throwback to the days when my fitness world was focused on exactly one movement, the bench press.  You may recall that last week I did my first benching in a couple years at the end of my workout and had less than good results.  The 60 dips I did ahead of time really took some gas out of my pressing power.  This week I wanted to see how I would do benching from the start.  The answer was clear, better.

Last week the most reps I did at 185 pounds was 4 and I maxed out at 1 rep at 205.  This week I banged out 10 full ROM reps at 185 on my first set and may have been able to get another 1 or 2 if I had a spotter.   From there I did single reps, curious what I could max out at.  I got 225 cleanly and needed just a little assist from my buddy at 230.

Sure doing nothing but bench pressing and ass to grass squat holds may not offer the same overall body workout as doing a circuit but it sure makes logging easier and I can guarantee you I will be feeling it in my chest tomorrow.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 10, 205lbs x 1, 215lbs x 1, 225lbs xs 1, 230lbs x 1 (miss), 205lbs x 3, 185lbs x 6

6 minutes A2G hold

 

 

 

 

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The Hex Farmer

May15
by Duf on May 15, 2014 at 5:42 pm
Posted In: Daily Workouts, Lifting Heavy Things

thumbnail[1]My buddy IronLoo is a HUGE fan of farmer walks.  A farmer walk is when you are basically carrying a heavy object in each hand and walk with it, like a farmer would lug something. Lou has encouraged me to try them as he has seen tremendous overall power/strength gains since incorporating them into his Stone Park routine.

1506969_10202099144985453_3197395073309247645_n[1]  As you can see from the picture on the right, Lou is starting to develop a Hulk-like physique with huge traps, mostly from farmer walking.

Well my gym does not have conventional farmer walk handles, it does have an olympic hex bar.  A hex bar allows you to load up either side with big plates and stand centered in the middle of the load instead of behind or in front of it as with a conventional bar.  It also has a parallel grip which is easier to hold than a normal bar.

After eyeballing the opening in the hex bar I determined it would be suitable for walking around inside of.  I realize it was not as challenging as a conventional farmers walk where you need to keep the “logs” balanced front to rear as well, but the hex bar was a good place to start.

My walking run was about 20 feet long.  I started conservative with 225 pounds.  I walked back and forth a couple times for a total of roughly 80 feet.  It felt awkward but manageable.  Being able to be centered with the weight definitely made the initial lift off the floor more comfortable than a normal deadlift.

When I jumped to 315 pounds I just did one up and back as grip was starting to be an issue.  When I maxed out at 365 pounds I only got just past the 20 foot turn around before I had to drop it, regrip and then finish.  Walking with that much weight is a new experience for my body meaning more than likely tomorrow I will be feeling soreness and aches in new and exciting ways.

I liked doing the farmers and hope to try to keep them in the rotation of my overall fitness routine.

Today’s Workout

5 minutes cardio/stretching

60 second wall handstand normal hand placement

Seated dumbbell shrugs 70lbs x 10 reps

60 second wall handstand fingers in placement

Seated dumbbell shrugs 85lbs x 10 reps

60 second wall handstand fingers out placement

Hex bar farmers walk – 225lbs x 80 feet, 315lbs x 40 feet, 335lbs x 40 feet, 365lbs x 40 feet (with drop and regrip halfway)

4 minutes A2G holds

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Not there

May14
by Duf on May 14, 2014 at 5:25 pm
Posted In: Daily Workouts

no_motivation[1]I have been less than consistent documenting my gym visits lately.  The reason is I am not happy with them.  I never realized that dealing with a hemorrhoid would not only be irritating for obvious reasons but also a motivation vacuum.  When just taking a step can cause you discomfort you find that maintaining focus while exercising is difficult.

Yesterday I made an attempt at a leg day doing a few squats, a few deadlifts along with some leg curls and extensions.  Of course there are warnings that anything that creates strain can be detrimental to my condition so I was conservative.  Plus when I was doing my deep, in the bucket squats I once again felt that uncomfortable pull/weakness in my upper left hamstring.

Today I got to the gym late and again felt my motivation meter reading at red levels.  I muddled through bicep and tricep work, trying to use heavier weight to allow for less reps.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

15 Full ROM dips

Standing barbell curl (curl bar close grip) 50lbs x 10

45 pound weighted dips x 8

Standing barbell curl (curl bar close grip) 70lbs x 8

70 pound weighted dips x 4

Standing barbell curl (curl bar close grip) 90lbs x 6

85 pound weighted dip x 1

Standing barbell curl (curl bar close grip) 110lbs x 2

Standing overhead tricep extension (curl bar close grip) 30 lbs x 12, 50lbs x 10, 70lbs x 8

4 mins A2G hold

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