Not much turkey, an “easy” day

Dec02
by Duf on December 2, 2013 at 6:19 pm
Posted In: Daily Workouts, Endurance activities

I didn’t do a ton of exercise over my long 4 day Thanksgiving weekend.  My pescatarian Thanksgiving meal included a Tofurkey and lots of vegetable items. I actually like Tofurkey, believe it or not.

I had a lot of other things going on that pushed exercise back on my priority list. I did my first running since the Tough Mudder last month, doing a a 10K on a brisk Saturday morning.  I felt ok during the run but since then my bad right knee has again become swollen and uncomfortable, yay.

On Sunday evening my girlfriend and I did an ab-lib 45 minute session in my backyard bar park mixing in whatever exercises came to mind.

Today at the gym I avoided a Rays Way, knowing I did not feel up to it.  I instead I thought I would take it “easy”.  There must be something cross circuited though in my brain because the “easy” idea I came up with was 10 sets of 10 pull ups and 20 push ups.

I could not complete the 10 sets before I had to get back to work, but I did complete 8 of them for a total of 80 pull ups and 160 push ups.  On the bright side, all eight sets of pull ups were completed without dropping off the bar, although the last three sets had extra hang time for the last 2 or 3 reps.  My push ups felt surprisingly strong.  All 8 sets of 20 reps were completed without any pausing in plank position, bang, bang, bang..

Today’s Workout

5 minutes cardio/stretching

8 sets of 10 pull ups / 20 push ups

Total of 240 reps

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Quick PR

Nov27
by Duf on November 27, 2013 at 6:30 pm
Posted In: Daily Workouts, Lifting Heavy Things

I managed to sneak in a quick 5 rep deadlifting PR today, getting 325 pounds off the floor 5 times in 3 different sets.  Yay. All three sets I did the first 4 reps consecutively and then had to regrip for the the final pull.  I had no time for anything else as I have a very busy next 24 hours ahead of me.

Today’s Workout

5 minutes cardio/stretching

15 prisoner squats

135 pound barbell squat x 12

185 pound barbell squat x 8

225 pound dead lift x 10

275 pound dead lift x 5

325 pound dead lift x 5

325 pound dead lift x 5

325 pound dead lift x 5

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Fat Chinz

Nov26
by Duf on November 26, 2013 at 6:43 pm
Posted In: Daily Workouts

grip-forearm[1]Today I did something different on Fat Gripz Tuesday. Instead of the same old dumbbell and barbell curls I slapped the FG’s on the Smith Machine bar and did some Fat Chinz.  Sets of 8 was about all my grip could endure.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

20 dips

8 Fat Gripz chin ups

20 dips

8 Fat Gripz chin ups

20 dips

8 Fat Gripz chin ups

20 dips

8 Fat Gripz chin ups

20 dips

 

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Three century expiration date

Nov25
by Duf on November 25, 2013 at 6:48 pm
Posted In: Circuit training/pyramids, Daily Workouts

I decided to swap out Rays Way for another endurance circuit routine today, back to back Century workouts.  I tired to do this once before and was very surprised how quickly it knocked me on my ass.  Today was no different.

Originally I had ideas of going for 30 minutes, seeing how many circuits of 40 air squats, 30 push ups, 20 hanging knee raises and 10 pull ups I could get in.  In reality I left after about 25 minutes when I completed my third round.

My pace was slowed by a side gym convo between rounds two and three but to be honest I wasn’t looking to speed things up anyway.

Doing this set of movements back to back really steamrolls my endurance.  Of course you know what that means, I should do it more often.  If you would like to get your ass kicked, trying doing these for as long as you can.

Today’s Workout

5 minutes cardio/stretching

3 rounds of Century Circuit – 40 air squats, 30 push ups, 20 hanging knee raises, 10 pull ups

 

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Whatever doesn’t hurt

Nov22
by Duf on November 22, 2013 at 6:46 pm
Posted In: Daily Workouts

barbell-rollout[1]Today was one of those days where I wasn’t really sure what I was going to do at the gym.  When I did a general body inventory it seemed as though pretty much every major muscle group was sore/hurting to some degree.  I was going to just resign myself to spending a boring half hour on the cross trainer.

Well as I was warming up I decided my abs didn’t hurt too badly so I would make it an all abs Friday.

Here is what I did.

Today’s Workout

5 minutes cardio/stretching

Following all supersetted together in random fashion

3 sets of 20 hanging knee raises

3 sets of 8 barbell ab roll outs, close, normal, wide grip

2 sets of stiff leg raises on dip bars

2 sets of 45 pound side oblique raises, both sides, 10 reps each

2 sets of 15 back extensions

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