Flags still flying

Dec09
by Duf on December 9, 2013 at 6:12 pm
Posted In: Daily Workouts, Endurance activities, Ray's Way

chest-deltoids-triceps-parallel_bar_dips[1]I am still really feeling the aftershocks from all of those dragon flags on Friday, my abs hurt all weekend and still hurt today, three days later.  My triceps also still have some deep soreness in them from the heavy weighted dips I also did on Friday.

I used the soreness as a legitimate reason to not bring the stopwatch with for today’s Ray’s Way.  I did all required reps but there is little to no chance I would have knocked them down within the regulation time periods.

Oh I also did a 30 plus mile bike ride on Sunday for fun.

Today’s Workout

Untimed Ray’s Way

5 sets of 16 dips, 9 pull ups, 21 push ups

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Flags and dips

Dec06
by Duf on December 6, 2013 at 6:37 pm
Posted In: Daily Workouts

leadImage[1]Today I kept the workout simple, alternating between only two exercises albeit two difficult ones, weighted dips(topping out at + 100lbs) and dragon flags.  I totaled 27 dragon flags in the workout which I think is the most I ever did in one work out.  I will be feeling them tomorrow for sure.

 

Today’s Workout

5 minutes cardio/stretching

20 BW dips

5 dragon flags

8 BW dips + 45 pounds

5 dragon flags

4 BW dips + 70 pounds

5 dragon flags

1 BW dip + 90 pounds

4 dragon flags

1 BW dip + 100 pounds

4 dragon flags

1 BW dip + 90 pounds

4 dragon flags

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Climbing the tree, shoulder standing

Dec05
by Duf on December 5, 2013 at 6:18 pm
Posted In: Bar-barian Forum Monthly Challenges, Daily Workouts

Last night I took my first shot at one of my favorite BB challenges, The Christmas Tree.  The challenge is an upward ladder of either push ups, pull ups or muscle ups.  Between each set you only have 20 seconds to rest so it gets pretty tough pretty quickly.  I managed to get through 6 layers of the push up tree and another 10 reps into the 7th, totaling 96 reps.

Today at the gym my shoulders were once again hit very hard.  I find that one arm wall handstands and elbow planching both can invoke feelings of needing to vomit.

Today’s Workout

5 minutes cardio/stretching

Following all supersetted

60 second wall handstand hold x 3 – hand position changed 90 degrees each hold

10 pound plate lat raises, front to side, side to front, 10 reps x 3 sets

20 sec tuck L -seat hold x 3

30 second one arm wall handstand (each hand) x 2

20 second tuck front lever hold x 2

30 second elbow planche x 2

 

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Heavy short pyramid

Dec04
by Duf on December 4, 2013 at 6:16 pm
Posted In: Daily Workouts, Lifting Heavy Things

My right knee is still swollen from my 10K run on Saturday unfortunately so squatting was out of the picture this week.  I still wanted to try to do deadlifting since the movement doesn’t require as much bending of the knees.

I mixed things up a bit, instead of doing a 5x5x5 at a static number I did 5 reps at 325, 2 reps at 345 and one painful rep at 365 that felt like it was way too much back.

My leg ext/curl numbers were down as well due to my troublesome knee.

 

Today’s Workout

5 minute cardio/stretching

15 prisoner squats

Barbell deadlift

135 pounds x 10 reps

225 pounds x 10 reps

275 pounds x 6 reps

325 pounds x 5 reps

345 pounds x 2 reps

365 pounds x 1 rep

Leg extension 115 pounds x 10 reps (2 sets)

Leg curl 110 pounds x 10 reps (2 sets)

Standing calf raise 265 pounds x 10 reps

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Sore shit

Dec03
by Duf on December 3, 2013 at 6:29 pm
Posted In: Daily Workouts, Injuries

elbow-tendonitis1[1]Today was Fat Gripz/bi/tri day however my elbows were feeling sore and tender, probably from the 80 pull ups yesterday.  It made for a less than inspiring session.

Today’s Workout

5 minutes cardio/stretching

Seated FG dumbbell curls – 25lbs x 10, 40lbs x 8, 50lbs x 4

Slow BW dips 3 sets x 10 reps

Standing one arm cable curls ( arm parallel to floor and different angles from the body) – 40lbs x3 sets x 10 reps

40 tricep bench dips

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