50

Nov03
by Duf on November 3, 2016 at 5:28 pm
Posted In: Daily Workouts

230_2[1]Back and shoulder day included a total of 50 pull ups, the first time in awhile I accumulated that many in a session.  My overall weakness I have been feeling seems like it has bottomed out.  It feels like I am slowly inching my endurance/power upward again.

 

 

 

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Cybex plate loaded overhead seated shoulder press – 200lbs x 10

10 pull ups

Cybex plate loaded overhead seated shoulder press – 270lbs x 7

10 pull ups

Cybex plate loaded overhead seated shoulder press – 290lbs x 3

10 pull ups

Standing 45lb plate straight arm front raise x 10

Seated alternating one arm row – 100lbs x 10 (each arm)

Standing 45lb plate straight arm front raise x 10

Seated alternating one arm row – 125lbs x 8 (each arm)

 

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Three parts

Nov02
by Duf on November 2, 2016 at 5:46 pm
Posted In: Daily Workouts

qtq80-CvF4E5I am on schedule to have my first full five day gym week in quite awhile.  As part of that I did lower body, bi’s and tri’s, which has become my normal Wednesday coupling.

I did barbell squats for the first time in several weeks.  Even though I kept the weight very light I am sure I going to be feeling it the next couple days.  Doing lower body the day after running used to be out of the question.  Luckily I have been able to use consistent lower body stretching, particularly the IT band area, to allow me to bounce back quickly.

Today’s Workout

5 minutes cardio/stretching

Barbell squat – 135lbs x 10

Standing barbell curl – 50lbs x 12

Standing overhead barbell tricep extension – 50lbs x 12

Barbell squat – 135lbs x 10

Standing barbell curl – 70lbs x 10

Standing overhead barbell tricep extension – 60lbs x 10

Barbell squat – 135lbs x 10

Standing barbell curl – 80lbs x 8

Standing overhead barbell tricep extension – 70lbs x 8

Seated leg extension – 115lbs x 110

Prone leg curl – 90lbs x 10

Standing one arm side curl – 40lbs x 10

Standing one arm tricep extension supinated grip – 40lbs x 10

Seated leg extension – 145lbs x 110

Prone leg curl – 110lbs x 10

Standing one arm side curl – 50lbs x 10

Standing one arm tricep extension supinated grip – 50lbs x 8

 

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Just run

Nov01
by Duf on November 1, 2016 at 5:59 pm
Posted In: Daily Workouts, Endurance activities

8122713-large[1]I was tight on time today so instead of doing a 20 minute run, 10 minute bike brick I just did a straight 25 minute run.  It was nice to get some cardio back into my weekly gym routine.  My run on Sundays is now over four miles long so doing a little of two and half didn’t feel too bad.

 

 

Today’s Workout

25 minute run / 2.61 miles covered

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Shoulder spot

Oct27
by Duf on October 27, 2016 at 5:16 pm
Posted In: Daily Workouts

My bench press buddy was there today during my shoulder/back work.  I took advantage of his presence to go heavier on seated barbell shoulder press than I would have alone.  Although I needed a slight spot on 155 pounds I gave it a valiant effort.

This chronic wrist pain I have been suffering since the start of my electric unicycle riding career just is not going away.  I actually feel it the most when I am doing my warm up forearm stretching to keep tendonitis away.

Today’s Workout

5 minutes cardio/stetching

20 pull ups

Seated barbell shoulder press – 95lbs x 10, 115lbs x 8, 135lbs x 4, 155lbs x 1, 95lbs x 10

Seated cable machine lat front pull down – 125lbs x 10

Standing dumbbell shoulder shrug – 75lbs x 10

Seated cable machine lat front pull down – 137.5lbs x 10

Standing dumbbell shoulder shrug – 85lbs x 10

Seated cable machine lat front pull down – 150lbs x 10

Standing dumbbell shoulder shrug – 95lbs x 6

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Another shorty

Oct26
by Duf on October 26, 2016 at 5:20 pm
Posted In: Daily Workouts

Because I was out of the office yesterday I have another abbreviated week at the gym.  I literally can not tell you the last time I had a normal, 5 day gym week last.  I again combined legs, bi’s and tri’s into the rapid fire session.  Although those body parts are not normally combined, supersetting between the three seemed effective.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Squat press – 315lbs x 10

Seated dumbbell curl – 25lbs x 12

Seated overhead dumbbell tricep extension – 50lbs x 12

Squat press – 405lbs x 10

Seated dumbbell curl – 40lbs x 8

Seated overhead dumbbell tricep extension – 60lbs x 10

Squat press – 495lbs x 8

Seated dumbbell curl – 50lbs x 3

Seated overhead dumbbell tricep extension – 75lbs x 5

Squat press 585lbs x 3

Standing dumbbell preacher curl 30lbs x 9

Standing rope tricep push down – 110lbs x 10

Seated leg extension 130lbs x 10

Seated leg curl 130lbs x 10

Standing calf raise – 280lbs x 12

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