I kept today’s workout simple but effective, shuffling push up sets with ab roll outs using a short olympic bar and 10 pound weights as “wheels”
Today’s Workout
5 minutes cardio/stretching
20 pull ups
6 sets of 25 push ups (150 total) supersetted with 6 sets of ab wheel roll outs (8 reps per set, changing hand width each set)
Told you it was simple. My abs hurt.
After doing the heavy dead lifts yesterday most of my body had some degree of soreness. I tried to determine what was least sore. I came up with shoulders and triceps so I threw together a few exercises.
Today’s Workout
5 minute cardio/stretching
20 pull ups
3 sets x 45 second wall hand stand holds
supersetted with
3 sets of 20 body weight dips
Straight arm lateral dumbbell raises front/side – 10 x 20lbs, 8 x 25lbs
Skin the cat back and forth 1 set x 5 reps
1 arm dead hang holds both arms – not very long
So after taking a week off from deadlifting due to the cut on my finger I returned to my normal Wednesday leg routine today. Despite feeling like I was at my absolute limit when I pulled 365 two weeks ago, I got the bright idea to try to go up again after successfully pulling 335lbs for two reps.
The combination of plates I had on the bar to total 375lbs consumed almost all of the available real estate (45lb plate, four 25lb plates and two 10lb plates on each side), I barely had space left to attach the weight collar. I got in position, took a deep breath and pulled.
At first the bar was moving so slowly I could hardly tell if I was getting anywhere. Then I hit a do or die point where I had to decide if I was going to be able to continue upward as the bar briefly paused. The answer was “do”. As I brought the bar up to the upright position it felt like every ounce of my being was involved in the lift.
My field of vision started to get smaller as I locked out the weight the best I could. I did not waste any time before returning the barbell to terra firma, not being sure what was going to give out first, my grip or my consciousness.
I felt light headed immediately and leaned on the Smith Machine bar for additional support. I surprised myself, I did not expect to pull 375 pounds today, especially considering the knee issues I have had for the past week.
Here is the full report.
Today’s Workout
5 minutes cardio/stretching
15 prisoner squats
Barbell squats – 135lbs x 15, 185lbs x 8
Deadlift – 235lbs x 10, 285lbs x 5, (switch to MG) 335lbs x 2, 375lbs x1
Leg extension – 115lbs x 10, 145lbs x 8
Seated leg curl – 115lbs x 10, 145lbs x 8
Standing calf raise – 295lbs x 10
Last night I took my first crack at this month’s Bar-barian Forums challenge, the Halloween Hang. My attempt was at normal mode which is a static chin to bar hold in pull up position. You simply hold yourself up there for as long as possible. I managed to hold on for just under a minute which is pretty good but a few seconds less than last year. With the handful of extra pounds I am carrying around I am not surprised at the shorter hold.
When I dropped off the bar both of my forearms felt like they were balled up in knots.
Today’s gym session was another bi/tri day including use of my Fat Gripz.
Today’s Workout
5 minutes cardio/stretching
20 pull ups
Seated Fat Gripz dumbbell curls 25lbs x 12, 40lbx x 8, 50lbs x3
supersetted with
Bodyweight tricep extensions on smith machine (bar about 15 inches off the ground) 3 sets x 5 reps
Standing Barbell Fat Gripz drop set, 10 reps at 60, 50, 40, 30, 20 pounds.
Bench dips 3 sets x 30 reps
For two or three years I was doing the 300 workout as part of my weekly fitness routine. It actually was the start of my focus on body weight type exercises as the emphasis of my exercise routine. Read the link if you want details on what the workout consisted of.
Today I got my 300 reps via lots of push ups and pull ups, a total of 100 pull ups and 200 push ups. It felt like a solid start to my week.
Today’s Workout
5 minutes cardio/stretching
100 pulls ups broken into these sets 20 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5 – 5
Supersetted with push ups broken into these sets 10 – 10 – 10 – 10 – 10 – 10 – 10 – 10 – 10 – 10 – 10 – 10 – 10 – 15 – 15 – 15 – 25
