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Odd couple

Oct25
by Duf on October 25, 2013 at 7:05 pm
Posted In: Daily Workouts

My workout today was pretty simple, only alternating between two movements after my set of 20 pullups.  I flip flopped between sets of 25 push ups and 20 hanging knee raises doing 5 sets of each.  It was an uncreative but effective way to hit my core and chest in a pretty intense manner.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Alternating sets of 25 C2G full ROM push ups with 20 hanging knee raises (alternating grips) 5 sets of each

Total of 125 push ups, 100 knee raises

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Thursday report

Oct24
by Duf on October 24, 2013 at 5:47 pm
Posted In: Daily Workouts

pullhighToday’s Workout

5 minutes cardio/stretching

10 high pull ups

Following all super-setted in random manner

3 sets of alternating front/side straight arm dumbbell lat raises – 15lbs x 15, 20lbs x 12, 25lbs x 8

60 second wall handstand hold

Skin the cat reversals – 3 sets of 5 reps

1 hand wall hand stand alternating arms – 2 sets 30 sec hold each arm

Planche leans – 2 reps 10 sec each

Tuck front lever hold – 2 10 sec holds

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320 x 5 x 3, seriously

Oct23
by Duf on October 23, 2013 at 5:52 pm
Posted In: Daily Workouts, Lifting Heavy Things

Once again this week I went for a deadlifting PR, just not the one rep max variety. I added 5 pounds to the six 45 pound plates on the Olympic Bar, for a total of 320 pounds.  Like last week I grinded through 3 sets of 5 reps each using an alternating mixed grip.

I actually was able to do the first two sets with 5 continuous reps.  On the third set I took a brief breath before pulling up rep number 5.  I had the now normal light headedness after the 320 sets but regained clarity pretty quickly.

After completing my deadlift sets my shirt looked like I just ran 5 miles.  It’s amazing just how hard you work doing this simple movement.

Today’s Workout

5 minutes cardio/stretching

15 prisoner squats

Barbell squat – 135lbs x 15, 185lbs x 10

Deadlift overhand grip – 225lbs x 10, 275lbs x 5

Deadlift alternating mixed grip – 320lbs x 5, 320lbs x 5, 320lbs x 5, *PR for 5 reps

Incline leg extension – 130lbs x 10

Seated leg curl – 130lbs x 10

1 leg calf raises – 10 reps each leg

 

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Hot and bothered

Oct22
by Duf on October 22, 2013 at 5:34 pm
Posted In: Daily Workouts

I was not feeling all that great going into today’s workout.  I was feeling borderline ill last night and had a headache this morning.  I was glad it was Fat Gripz bi/tri day because I wasn’t in the mood to grind myself to the nub.

Today’s Workout

5 minute cardio/stretching

20 pull ups

Seated Fat Gripz alternating dumbbell curls 25lbs x 10, 40lbs x 8, 50lbs x 2

Supersetted with 3 sets x 30 bench dips

Standing one arm Fat Gripz dumbbell preacher curl 25lbs x 10, 30lbs x 8, 35lbs x 6

Supersetted with 3 sets x 8 slow, max depth (with pause at bottom) dips

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Ten is enough, the last 15 seconds

Oct21
by Duf on October 21, 2013 at 5:44 pm
Posted In: Daily Workouts, Endurance activities, Ray's Way

1377090_10152543354282841_582820773_n[1]On Sunday I once again tried to complete a 10 mile run which mentally I see as a requirement for doing the Tough Mudder.  Last week you may recall I tried to get 10 miles in around a 400 meter track and cried “uncle” after 7 miles, feeling miserable in the hot sun.

To combat that this time around we started much earlier, taking our first strides about 6:40 AM.  To combat boredom we did a 10K loop around the outside of the local park and then two 2 mile loops inside of it.  Although I was still drenched from head to toe because of the high humidity, overall I felt much better than the week before.   We completed the 10 miles and I now can officially declare myself ready for the Tough Mudder November 2nd.

Today at the gym I resumed my new Monday tradition, pushing my comfort zone with a Rays Way.  You may recall last week was the first time I completed the circuit within the time parameters, with 10 seconds to spare.  Today I had 15 seconds left but my pecs literally felt like they were on the edge of collapse with my final rep.  I also did all sets on the assist machine which is slightly more difficult because of the energy absorbing tendencies of both the pull up “bar” and the flip out dip handles.

So the good news is I completed the set two consecutive times.  The bad news is this means I have to up the reps next time.  Ray says to up everything by 2 reps.  I am using old man rules and increasing them by one. 🙂

There is a point in Rays Way that I dread, it is the 15 seconds remaining mark of rest period 4.  By that time you are panting pretty hard as set 4 is tough.  Your body feels like it needs more rest but with only 15 seconds to go, you need to get your ass up on the dip bars and ready to go.  Knowing that 3 sets of pain await (especially the dips and push ups) is a feeling that I do not enjoy.  That is exactly why it is good to face that feeling again and again and again.

Today’s Workout

5 minutes cardio/stretching

Ray’s Way – 5 rounds of 15 dips, 8 pull ups, 20 push ups 3 minute work rounds, 2 minute rest periods

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