Today’s workout
5 minute warmup on cross trainer with forearm/quad/hamstring stretching
Set of 22 pull ups
Set of 20 dips
Weighted pull ups – 45lbs x 4, 55lbs x 2.5, 70lbs x 1
Weighted dips – 45lbs x 10, 70lbs x 3, 95lbs x 1
90 degree straight leg raises on dip bars – 2 sets x 8
Hanging knee raises – 2 sets x 20
Today’s workout:
5 minute cardio/forearm/hamstring/quad stretching
21 pull ups
Following all supersetted together:
Push ups (50,25,25)
BW shoulder extensions on dip bars (20,20)
BW inverted shoulder shrugs on dip bars (8,8)
Tuck front lever pulls (8,8)
Dead hang to skin the cat to dead hang (3,3)
I had a lot of side gym convos that cut back on my time for sets, it happens. Body isn’t feeling bad at all after yesterdays squat and DL session.
Today’s workout – 5 minute cross trainer warm up with forearm stretching, quad and hamstring stretches.
Squat – 135×12, 185×10, 205×5
DL – OG 235×10, 285×5, MG 315×3
Leg ext – 130×12
Leg curl 130×12
This was the first time I ever deadlifted in my socks. The sneakers I normally wear to the gym are probably the absolute worst kind you could use to dead lift, running sneakers. The angle running sneakers puts your feet at and the additional cushioning does nothing but make dead lifting more difficult, especially at heavier weight. It introduces instability to your platform.
My deadlifting hero IronLoo always dead lifts in socks so that is good enough for me.
I was surprised how much better I felt pulling the heavier weight sans-sneakers. The additional stability made the 5 reps at 285 pounds and the 3 reps at 315 feel much better than before. I again tried to be more conscious of my form although I still have not gotten it on video for public examination.
I plan to go shoeless in all my dead lifts from here on out. Any search will tell you it is the way to go.
Last night I took another shot at the hard mode of the BB forum challenge. I felt like I went considerably faster than my first attempt but it only turned out to be a one second improvement. Still, 20 pull ups in 30 seconds is not bad for an old timer. 😉
Today’s work out – 5 minute cardio warm up on cross trainer with forearm stretching, quad/ hamstring stretch.
Set of 21 pull ups
105 bar dips (7×15) supersetted with Fat Gripz dumbbell seated curls (25lbx12,40lbx8,50lbx3) and Fat Gripz seated 90 degree barbell curl (start with elbows at 90 degree angle with bar just above thighs, contract to top position) 40lbx12,50lbx10,60lbx8
I managed to avoid a near death experience today. Today’s workout – 5 min cross trainer warm up while doing forearm stretches, resistance band upper body warm up, lower back strengthening routine, supersets of pull ups/push ups 15/40, 10/30, 10/30, supersets of 15lb dumbbell lat raises with alternating front/side supinated/neutral hand position/ hanging knee raises 16/20, 16/20, 16/20
