One at a time

Nov14
by Duf on November 14, 2013 at 6:53 pm
Posted In: Daily Workouts

I felt very sore today from my Tuesday Rays Way compiled with yesterdays deadlifting.  I pressed on, concentrating mostly on the shoulders.

I tried something new today, one arm hanging knee raises.  I had to use my off hand as a rotation preventer.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

40 push ups

60 second wall handstand

One arm hanging knee raises (both hands) 10 reps

30 second one arm wall handstand (both hands)

10 inverted shrugs

One arm hanging knee raises (both hands) 10 reps

30 second one arm wall handstand (both hands)

10 inverted shrugs

One arm hanging knee raises (both hands) 5 reps (fatter rubber bar)

30 second one arm wall handstand (both hands)

10 inverted shrugs

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Squats hurt? Then deadlift

Nov13
by Duf on November 13, 2013 at 6:38 pm
Posted In: Daily Workouts, Lifting Heavy Things

So I haven’t done any squatting or deadlifts for going on three weeks since I skipped them the week prior to the Tough Mudder and once again the week after because of Mudder injuries.  I didn’t really know what to expect today.

Well when I started my light 135 pound squats I immediately noticed an odd sensation on my left inner, rear thigh at the bottom of the squat.  It just felt like something was slightly pulled and aggravated.  The discomfort radiated a bit into my man parts as well which is never a feeling I am looking for.

When I upped the weight to 185 the discomfort amplified several times over, enough that I re-racked after only one rep.  It felt like some sort of cross between a groin issue and a hernia.  So I was done with squatting for the day however I still wanted to try deadlifts, the motion is different, not requiring the same sort of deepness as a squat.

On my set of 10 reps at 225 I felt the same sensation on the first couple reps but after that it faded away and stayed that way until I finished up, which surprised me.  I was also surprised that despite the 3 week lay off I was able to pull 315 for 5 reps for 3 sets.  Each set I banged out all 5 reps with no pause and regrip.

I’m hoping the discomfort I felt was just a little twinge that worked itself out once I got more warmed up.

Today’s Workout

5 minutes cardio/stretching

15 prisoner squats

135 pound squat – 10 reps

185 pound squat – 1 rep (hurt)

225 pound deadlift – 10 reps

275 pound deadlift – 5 reps

315 pound dealift – 3 sets – 5 reps

Leg extension – 110 pounds – 12 reps  – 150 pounds – 10 reps

Seated leg curl – 130 pounds – 10 reps

Standing calf raise – 295 pounds – 8 reps

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210 in 20ish

Nov12
by Duf on November 12, 2013 at 6:22 pm
Posted In: Daily Workouts, Ray's Way

pushup-plus_470x360_1[1]This weekend my exercise consisted of bust ass yard work where I trimmed around 25 trees and a 20 mile bike ride where half of it was into a brutal headwind.  The combination of the two left me feeling beat up and sporting an ice bag on my right knee yesterday.

Since I had a three day weekend I didn’t get to throw a Rays Way into the mix as of yet.  I decided to do an untimed version today since I wasn’t feeling particularly strong or energetic.  I did keep the breaks of similar duration and used the 16,9,21 rep combo I am currently trying to conquer.

I completed all of my sets unbroken although I am sure I took a little longer than the 20 minutes normally allotted to do it.

Today was the first day since the Mudder I was able to do my calf/hamstring stretching without limping afterward.

Today’s Workout

Untimed Ray’s Way

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

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Burdening the shoulders

Nov07
by Duf on November 7, 2013 at 6:32 pm
Posted In: Daily Workouts

Today was all shoulders, back and scalpula.  I sort of improvised as I went along.

Today’s Workout

5 min cardio/stretching

21 pull ups

45 second wall hand stand hands nuetral

5 front lever tuck pulls on smith machine

45 second wall hand stand hands pointing outward

5 front lever tuck pulls on smith machine

45 second wall hand stand hands pointing inward

5 front lever tuck pulls on smith machine

12 wall handstand shoulder shrugs

5 skin the cat scalpula retractions

9 wall handstand shoulder shrugs

5 skin the cat scalpula retractions

7 wall handstand shoulder shrugs

5 skin the cat scalpula retractions

10 high pull pullups

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No go

Nov06
by Duf on November 6, 2013 at 6:31 pm
Posted In: Daily Workouts, Injuries

So I had hope of resuming my normal leg/lower body routine a scarce 4 days after the Tough Mudder.  It didn’t happen.  After doing a 5 minute warm up I did 15 prisoner squats.

At the bottom of each rep I felt an unpleasant and unwelcomed tightness in my right knee from the swelling that is still in place.  Instead I hopped back on the cross trainer and put a sweaty 30 minute session in, better than nothing.

Today’s Workout

5 minute cardio warm up

30 minutes on cross trainer – interval program – 360 calorie burn

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