Rarity

Jan09
by Duf on January 9, 2014 at 7:35 pm
Posted In: Bar-barian Forum Monthly Challenges, Daily Workouts

Today was a first at the gym, I did a Bar-barian forums challenge during my session. I had my phone there for another reason, but since I had it, I figured I may as well get a challenge attempt in.  It was the push up variety of this month’s challenge where you do 5 reps, plank for 5 seconds, and then 5 more reps, 5 second plank until failure.  My 52 rep performance put me right in the middle of the scoreboard so far this month, not great, not bad.

The rest of my workout was all shoulder/back intensive working on both front and back lever progression movements.

Today’s Workout

5 minutes cardio/stretching

BB Forum Challenge – 52 reps

Front tuck lever raises 5 reps

Front tuck lever 30 second static hold

Front tuck lever pull ups 8 reps

Front tuck lever raises 5 reps

Front tuck lever 30 second static hold

Front tuck lever pull ups 8 reps

Front tuck lever raises 5 reps

Front tuck lever 30 second static hold

Front tuck lever pull ups 8 reps

Scapula retractions in skin the cat position 5 reps x 2 sets

Comments Off on Rarity

Strap in

Jan08
by Duf on January 8, 2014 at 6:46 pm
Posted In: Daily Workouts, Lifting Heavy Things

Today was squat / DL day with a very large emphasis on the DL.  My body just does not feel good squatting.  After 10 reps at 135 and five at 185 I tapped out.  I was feeling pain in my left hamstring and my right quad, just above the knee. Although deadlifts tax my entire body, they aren’t as rough on my knees/hips because the leg angles are much less severe.

I brought my lifting straps today, knowing my forearms/grip were pretty hammered from the Eagle Loop work yesterday.  I racked up some good numbers, highlighted by 4 pulls at 365 pounds and one for good measure at 385.

Today’s Workout

5 minutes cardio/stretching

Barbell squats 135 pounds x 10, 185 pounds x 5

Deadlift 225 x 10, 275 x 5, 315 x 5, 365 x 4*, 385 x 1*, 315 x 8*

Leg extensions – 130 pounds x 12

Prone leg curls – 110 pounds x 10

Standing calf raise – 295 pounds x 8

* – wrist straps utilized

Comments Off on Strap in

Loopy

Jan08
by Duf on January 8, 2014 at 3:19 pm
Posted In: Daily Workouts, Fitness Equipment

petli-eagle-loops[1]Yesterday at the gym I tried out my new Eagle Loops, one of my Christmas gifts.  It’s a very simple but effective training aid, designed to help build hand/grip/finger strength.  I actually mistakenly received two sets due to an Amazon wish list malfunction.  I sent my extra set up to IronLoo.

Lou advised me ahead of time that many people use these incorrectly.  They will insert their fingers all the way through the loops to the point where the fingers meet the palm.  That will give you very minimal benefit.

The correct way to use the loops is to insert the fingers so only the first knuckle is over the strap.  This forces your fingers to work very, very hard to support your weight.  Lou told me that doing pull ups with the straps forces you to use slow pace with good ROM.  I immediately felt what he meant.

I think the loops will be a nice addition to my grip training gear, especially when combined with my Fat Gripz. I started with 4 fingers in the loops and then dropped to two fingers later, ouch.

Yesterday’s Workout

5 minutes cardio/stretching

8 Eagle Loop pull ups

Seated dumbbell curls 25lbs x 10

20 bodyweight dips

8 Eagle Loop pull ups

Seated dumbbell curls 40lbs x 10

20 bodyweight dips

7 Eagle Loop pull ups

Seated dumbbell curls 50lbs x 4

20 bodyweight dips

Cable machine curls 80 pounds x 12

Cable machine tricep push downs 80 pounds x 12

Cable machine curls 100 pounds x 10

Cable machine tricep push downs 100 pounds x 10

Cable machine curls 120 pounds x 8

Cable machine tricep push downs 120 pounds x 10

└ Tags:
Comments Off on Loopy

Slacking , 60 – 150

Jan06
by Duf on January 6, 2014 at 6:43 pm
Posted In: Daily Workouts, Fitness Equipment

I bought my girlfriend a slack line for Xmas.  I set it up over the weekend and we both tried it out.  I was pretty miserable at it, unable to take more than a step or two before falling off.  Cindy did much better, getting as many as 7 steps on the very unstable line.  I’ll be seeing if I can at least get a few steps under my belt.

Today at the gym I did a 2 exercise circuit, pull ups and push ups.  The goal was to get as many rounds of 10 pull ups and 25 push ups in as I could.  I completed 6 rounds which wasn’t bad for a total of 210 reps split between 60 push ups and 150 push ups.

Generally speaking my head still isn’t where I want it to be as far as exercise goes.

Comments Off on Slacking , 60 – 150

Lagging

Jan03
by Duf on January 3, 2014 at 9:16 pm
Posted In: Daily Workouts, Endurance activities

I have been tardy posting my daily workouts.  I’ll blame it on the holidays.

1546114_725425854137338_173203407_n[1]On New Years Day I participated in a 5K run followed by a dip in the chilly but quite survivable Gulf of Mexico.  I haven’t been doing much running at all since the Tough Mudder because of right knee pain.

The pain was with me for the first mile or so of the race until finally fading away once I was good and warmed up.  As expected, after the race I have swelling again in the joint.

I did ok for not running much, finishing with a time just over 25 minutes.

My last two days at the gym have been nothing exciting.  Yesterday I hit shoulders with handstands, inverted shrugs and delt dips. Today’s workout was as follows:

Today’s Workout

5 minutes cardio/stretching

15 pull ups

15 dips

20 Pbar knee raises

45 lb weighted pull up x 5

45 lb weighted dips x 10

Pbar knee raises holding 25 pound dumbbell between feet x 8  (awkward)

45 lb weighted pull up x 5

45 lb weighted dips x 10

Pbar knee raises holding 25 pound dumbbell between feet x 8

45 lb weighted pull up x 4

45 lb weighted dips x 9

Pbar knee raises holding 20 pound dumbbell between feet x 12

 

Comments Off on Lagging