Limp Flag

Jan17
by Duf on January 17, 2014 at 6:31 pm
Posted In: Daily Workouts

Today’s workout included a lot of core work.  One of the things I was messing around with was any sort of human flag progression.  I have messed around with flags before and have had absolutely zero success, I don’t understand it.

For those of you unfamiliar with the move, the human flag involves planting your lower hand on a vertical object and then pulling with your upper hand to help apply force to keep the rest of your body extended and more or less parallel to the ground.

Now to me, I should have the foundation to at least do a tucked version of a flag.   I can crank more than 20 pull ups, hold all of my weight in a one arm wall handstand for roughly 30 seconds and do reps of dragon flags.  Even with my lanky dimensions, I SHOULD be able to at least start the progression to a real flag.

Well it just isn’t happening.  I must be doing something incorrectly because my plant arm immediately feels overwhelmed when I try to kick up in the air.  I can’t support myself even for a fraction of a second, tucked or otherwise.  I can’t believe that the front of my core is strong enough  to hold a static dragon flag but my obliques would not be able to support me at all.

Today I tried various holds to try to simulate a flag and was unsuccessful with all of them.  I am sure I wound up on someone else’s FB status, describing how dumb I looked trying to ascertain what I was doing wrong.  I need to watch some more videos and figure this out.  The closest thing I got to a progression move was holding a dragon flag and then rotating to a more sideways orientation.  I need to spend some extensive time on my pole at home.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

4 L sit holds 5-10 seconds each

20 second static dragon flag holds x 2

Back extensions 15 reps x 2 sets

15 pull ups

Ridiculous attempts at human flag progression

 

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One feels like done

Jan16
by Duf on January 16, 2014 at 6:27 pm
Posted In: Daily Workouts

LoganOHS-224x300[1]Today I was feeling only mild physical repercussions from my 13,000 pound deadlift session yesterday.  I worked shoulders the most today with a little bit of upper back for good measure.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

3 sets of 60 second wall hand stand holds (different hand positions)

Supersetted with

3 sets of 20 second static tuck front lever holds

2 sets of 30 second one hand wall handstands (each hand)

3 sets of 5 reps skin the cat reversal

15 pull ups

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13000 pounds

Jan15
by Duf on January 15, 2014 at 6:59 pm
Posted In: Daily Workouts, Lifting Heavy Things

trex[1]13,000 pounds is approximately the weight of a full grown T-Rex. It’s heavier than the weight of an adult elephant and about 3.5 times the weight of an average sized automobile.  It is also the total amount of weight in today’s deadlift session.

This week I was once again joined by my gym buddy Jim.  No squatting was involved, just all deadlift, all the time.  Straps were used on the lifts 325 pounds and higher. Here are the numbers.

Today’s Workout

5 minutes cardio/stretching

15 prisoner squats

Deadlift

135 x 10

185 x 10

225 x 10

275 x 8

325 x 8

375 x 3

325 x 5

 

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B and T

Jan14
by Duf on January 14, 2014 at 7:07 pm
Posted In: Daily Workouts

hqdefault[1]Nothing exciting to report, another Fat Gripz Tuesday.

Today’s Workout

5 minutes cardio/stretching

Seated Fat Gripz alternating dumbbell curls

25lbs x 12

40lbs x 10

50lbs x 4

Supersetted with BW tricep extensions (hands on bench) 8 reps x 3 sets

Standing barbell Fatgripz curls

60 lbs x 10

70 lbs x 10

90 lbs x 5

Supersetted with cable machine palm up tricep pull downs 30lbs x 10, 35lbs x 10, 40lbs x 8

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3.5 > 3

Jan13
by Duf on January 13, 2014 at 7:14 pm
Posted In: Circuit training/pyramids, Daily Workouts

slackline2Over the weekend Cindy and I got some more slackline time in.  I made the line shorter to remove some of instability.  I also used some tips I saw online like balancing on one leg, keeping your elbows above your shoulders and looking at the line anchor point instead of straight down.  The combination of changes seemed to help me as I managed to get a few slow and controlled steps on the line instead of just doing a mad dash where you are basically just falling forward.

Cindy and I also got some endurance training in doing a 20 mile bike ride that included tough wind conditions on the ride back.

Today at the gym I did back to back Century sets, something I have done in the past several times.  It gets surprisingly brutal very quickly, I never got through more than three rotations during a gym session before.

Today it felt brutal as always although I did better performing the sets consistently, getting through all sets contiguously without breaking form.  In the third set I was feeling rather dizzy at certain points.  By the time I completed round three I was tired obviously but the “heavier, faster, more” part of me kicked in.  I decided to do a half century rotation because I was low on time and remaining energy.

Today’s Workout

5 minutes cardio/stretching

3.5 Century circuits (outlined below)

40 BW squats

30 push ups

20 hanging knee raises

10 pull ups

40 BW squats

30 push ups

20 hanging knee raises

10 pull ups

40 BW squats

30 push ups

20 hanging knee raises

10 pull ups

20 BW squats

15 push ups

10 hanging knee raises

5 pull ups

 

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