Up and over, Today at the Gym

Apr18
by Duf on April 18, 2014 at 5:45 pm
Posted In: Daily Workouts, Muscle Ups

hqdefault[2]Today at the Gym – another fashion statement was spotted.  This guy was wearing a tight, white, short sleeve undershirt with a pair of designer jeans,a loud gold chain, and tan shoes.  If his gym attire wasn’t odd enough already, the exercise he was doing completed the imagery.

He had one of those 10 pound medicine ball looking things with handles.  He had his legs wide and bent, almost like a batting stance.  He had the ball in front of him as he began to swivel back and forth, back and forth as he leaned slightly forward.

Periodically he would change his position in respect to the mirror, a few swivels facing it, a few swivels with the right leg leading a few with the left….  The exercise looked tremendously ineffective.

It was another less than stellar gym session for myself.  All week I have felt like I was running with a small parachute dragging behind me. On the plus side. I got up and over the bar for the first time since my illness, completing a total of three muscle ups during my mostly ab/core focused workout.

Today’s Workout

5 minutes cardio/stretching

10 high pull ups

40 push ups

10 barbell wheel roll outs x 3 set (normal, wide, close hand position)

3 sets x 20 reps hanging knee raises

Muscle ups 3 sets x 1

5 minutes A2G hold

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Keep it in the machine

Apr15
by Duf on April 15, 2014 at 5:24 pm
Posted In: Daily Workouts

chest_to_bar_pull_ups[1]I kept today’s lower body work entirely within the confines of Cybex machines, not wanting to push the envelope with it only being my second day back at the gym.

I had a disappointing/embarrassing moment when I stacked 6 plates per side on the leg press machine after getting 8 reps with 5 plates.  As I was trying to gather the energy to push off at the big weight I could feel pain radiating from my upper left hamstring, a spot I have had issues with before.  I didn’t even get the weight off the safety catch before I shut down the set.  I just don’t need a hamstring strain or groin pull right now.

Today’s Workout

5 minutes cardio/stretching

10 high pull ups (chest to bar)

Cybex leg press – 315 x 10, 405 x 10, 495 x 8, 585 x 0

5 high pull ups (chest to bar)

Cybex seated leg extension with 1 sec hold at top extension – 100lb x 12, 130lb x 10

5 high pull ups (chest to bar)

Cybex seated leg curl – 100lb x 12, 130lb x 10

5 high pull ups (chest to bar)

Seated calf raises – 225 lbs x10, 225lbs x 10

5 minutes of total A2G hold time

 

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Barely there, Today at the Gym

Apr14
by Duf on April 14, 2014 at 5:58 pm
Posted In: Daily Workouts, Today at the Gym

short2[1]Today at the Gym – today there were different young guys both using very odd/poor push up form.  Number 1 was thin and lanky.  He had his hands VERY wide on the floor and his ass up in a permanent pike position.  As he did his reps he would dive his head up and down.  At the bottom his forehead would touch the floor despite his chest being a good 8-9 inches off the floor still.  On the up he would jerk his head upward.

Did you know a human head weighs approximately 10 pounds?  Try grabbing a 10 pound weight and flap it up and down to feel the sort of momentum you can create.

Number 2 was another thin younger kid.  His push ups utilized an OBGYN chair leg position, a wide V.  He also had an allergy with the floor as his chest was again a solid 8-9 inches from hitting pay dirt.  When you spread your legs in this manner when doing push ups you are effectively shortening your body, which makes the movement easier.

Today was the first time I have set foot in the gym for quite awhile.  A nasty nearly week long digestive ailment had me derailed and stripped 7 pounds off my frame.  I knew I was going to feel weak as a baby at the gym but I at least wanted to do something.

That something was actually a new way of doing my dip, pull up, push up circuits.  I flipped them every time through meaning I was doing either two push up or pull up sets back to back.  I only did a total of the three circuits, it was enough for day one. The reps were slow, controlled and full ROM.

Today’s Workout

5 minutes cardio/stretching

10 pull ups

15 dips

20 push ups

20 push ups

15 dips

10 pull ups

10 pull ups

15 dips

20 push ups

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Roll out

Apr04
by Duf on April 4, 2014 at 5:35 pm
Posted In: Daily Workouts

barbell-rollout[1]Today was just a mix of various movements, all of them of the moderately difficult variety.

The chin ups were inspired by Fitness FAQ Daniel, one of my favorite calisthenics conditioning guys out there.

 

 

 

Today’s Workout

5 minutes cardio/stretching

20 pull ups

10 barbell ab roll outs normal grip

15 bar dips

10 barbell ab roll outs close grip

Muscle up into 12 bar dips

10 barbell ab roll outs wide grip

15 bar dips

20 trunk rotations with 5 foot dowel across shoulders

20 hanging knee raises

10 straight body chin ups

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2 in a row

Apr03
by Duf on April 3, 2014 at 5:57 pm
Posted In: Daily Workouts, Muscle Ups

2k12muToday was primarily shoulder day.  I added in a weird stagger hold wall handstand thing.  I piled six 25 pound plates into two piles of three, about a foot apart.  I then assumed a wall hand stand with my hands on the floor between the plates and held it for 15 seconds.  I then moved my left hand to the left stack and held 15, back to middle and held 15, right hand to right stack and held 15 and then back to the floor with both hands for a final 15.  It was just something I came up with and felt like a different way to hit my shoulders.

I also mixed in some single muscle ups.  At the end of the workout I actually strung two ugly ones together, the first time I have done that at the gym in a long time.

Today’s Workout

5 minutes cardio/stretching

12 high pull ups

60 second wall hand stand

Half lever negatives

Dip bar bodyweight shoulder dips x 20

Wall hand stand stagger holds, 15 seconds per position

Wall hand stand slow negatives x 3

5 total muscle ups (no misses)

5 minutes A2G hold

 

 

 

 

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