Hanging out the flag

Feb28
by Duf on February 28, 2014 at 6:20 pm
Posted In: Daily Workouts

bruce-lee-dragon-flag_500f-png[1]I missed my gym session yesterday due to being out of the area.  It was just as well, my upper body was pretty much sore everywhere.

Today I did a variety of core related work, including a couple dragon flag sets, a movement I haven’t had a chance to work in awhile.  No other exercise I do feels like it works my core like the flag.

Today’s Workout

5 minutes cardio/stretching

15 slow paced dead hang pull ups

20 – hanging knee raises

20 – p-bar knee raises

10 – 45lb side raises, both arms

8 – 45 degree to 90 degree hanging straight leg raises

5 – dragon flags

5 – dragon flags

15 – back extension raises

6 – one minute A2G holds supersetted in between other movements.

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Walking Dead

Feb26
by Duf on February 26, 2014 at 6:51 pm
Posted In: Uncategorized

feet-elv-push-b-male[1]As full as the gym was yesterday is as empty as it was today, it was quite odd.  Anyway I decided to take advantage of the lack of humanity to get in some deadlift sets despite working my legs pretty thoroughly the day before on the Cybex equipment.

I didn’t go too heavy, capping the weight at 315.  The grip in my right arm felt very poor, even with a mixed grip.  I don’t want to become dependent on straps to pull heavier weight but without using chalk it’s tough for me to keep the bar from slipping down my fingers.

I rounded out the work out with some pull-push work, supersetting top hold Australian pull ups with decline push up variations.

Today’s Workout

5 minutes cardio/stretching

Deadlift – 135 x 10, 225 x 10, 275 x 5, 315 x 5, 315 x 5

Australian pull ups with 2 second pause at top 3 sets x 8 reps

supersetted with

Decline pushups with 5 second pause at bottom, hand placement even first set and then opposite stagger last 2 sets  – 8 reps each set

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Too crowded, Today at the gym

Feb25
by Duf on February 25, 2014 at 6:30 pm
Posted In: Daily Workouts, Today at the Gym

Bloodsport-7[1]A few times a week I have been posting my odd, funny, or interesting observations from the gym to my wall on Facebook.  Unfortunately FB is a lousy way to find things down the road so instead I am going to incorporate those observations, when I have them, here instead where they can be easily categorized, searched and found.

Today at the Gym – I was immediately impressed when I saw from a distance some guy doing a Van Damme style side split in front of the trainers area.  I was surprised then I got closer and realized it was Todd from the dynamic Todd and Margot couple.  I thought Todd specialized in grunting and looking grumpy.  I had no idea he possessed superior flexibility.  I have to give props where they are due.

Today I also spotted a new face, a new miserable looking face.  It was an older woman that was doing various Cybex machines.  By her facial expression I really could not tell the difference between if she was exercising or was just told she had 3 months to live.

My gym routine was intended to include squats and deadlifts today.  I did neither.  For whatever reason the gym was suffering from overpopulation today, most areas I looked at where already occupied.  My workout instead consisted entirely of Cybex work (just like miserable looking woman) with A2G holds mixed in between.  I cant believe how sore my upper body is from my session yesterday.

Today’s Workout

5 minutes cardio/ stretching

Cybex leg press machine – 230lbs x 10, 270lbs x 8, 290lbs x 8

Cybex seated leg extension with pause at top – 110lbs x 12, 130lbs x 10, 150lbs x 10

Cybex prone leg curl – 110lbs x 10, 130lbs x 6

Cybex standing calf raise – 265lbs x 10

1 minute A2G holds between each set for a total of 9 minutes hold time

 

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Four letters

Feb24
by Duf on February 24, 2014 at 6:43 pm
Posted In: Daily Workouts, Ray's Way

hoodyToday was my first day back at the gym in nearly a week and a half.  Four letters describe my workout, W-E-A-K.

I figured an untimed Ray’s Way would be a good way to shock body back into activity since my trip up north did not have any formal exercise. This past weekend I did run 3 miles, bike 12 miles and swim 800 yards just to get my cardio training rebooted.

Anyway, the circuit today felt arduous after only the second of five total circuits.   I got through it barely, only having to break my last set of 15 dips due to tricep fatigue.  My breaks between circuits included 1 minute A2G holds.  As seems to be the case recently, the first hold is the toughest because of my tight hips.  Luckily they seem to relax each subsequent time I go down.

Today’s Workout

Untimed Ray’s Way

5 sets of 15 dips, 10 pull ups, 20 push ups

Between each circuit 1 minute A2G static hold

Totals for workout – 75 dips, 50 pull ups, 100 push ups, 5 minutes of A2G hold

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Shrug it off

Feb12
by Duf on February 12, 2014 at 6:31 pm
Posted In: Daily Workouts

Man-Dumbbell-Shrug[1]I haven’t done conventional dumbbell shoulder shrugs in eons, instead I primarily do bodyweight exercises to accomplish the same thing.  Just for the hell of it I grabbed some weights  to see how it felt.  I was surprised that even the 6 reps I topped out with at 100 pounds per hand didn’t feel horrible.

My first A2G hold today was even more painful than yesterday, my hips just did not want to release.   Like yesterday, subsequent holds got more bearable.

I did another new movement wall handstand deficit negatives.  I set up two Reebok steps with a space in between big enough for my head.  I then lowered myself down as slowly as possible until my head hit the floor.  Each set I added one riser to make the descent deeper.  Felt tough, now if I could only push back up from the deficit.

Today’s Workout

5 minutes cardio/stretching

21 pull ups

Deficit wall handstand negatives – 3 reps just step, 3 reps step + 1 riser, 3 reps steps + 2 risers

Dumbbell shrugs – 80lbs x 10, 90lbs x 8 100lbs x 6

6 minutes of A2G squat hold

 

 

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