Back and forth

Jul28
by Duf on July 28, 2016 at 5:29 pm
Posted In: Daily Workouts

hqdefault[2]I jumped between shoulder and back exercises.  I topped off each body part at a pretty heavy weight.  By the end of the session I was sucking wind pretty hard.

One thing I dislike about a lot of the Cybex machines and really any machine that involves pulling is the fat rubber handles.  The additional thickness from the rubber makes pulling heavier weight a pain in the ass.  What makes it worse is the rubber is over it’s metal core sort of like a condom so it spins and stretches when put under heavy load, making grip even more of an issue.  Give me a solid piece of 1.25″ diameter metal to pull on and I will be a happy camper.

Today’s Workout

5 minutes cardio/stretching

18 pull ups

Cybex seated plate loaded shoulder press – 100lbs x 12

Cybex seated plate loaded lat pull down – 135lbs x 12

Cybex seated plate loaded shoulder press – 190lbs x 10

Cybex seated plate loaded lat pull down – 225lbs x 10

Cybex seated plate loaded shoulder press – 240lbs x 8

Cybex seated plate loaded lat pull down – 275lbs x 6

Cybex seated plate loaded shoulder press – 270lbs x 3

Cybex seated plate loaded lat pull down – 315lbs x 2

Standing 45 pound plate front shoulder raise x 10

T-bar row – 135lbs x 10

Standing 45 pound plate front shoulder raise x 10

T-bar row – 160lbs x 8

Standing 45 pound plate front shoulder raise x 10

T-bar row – 180lbs x 8

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Back on schedule

Jul27
by Duf on July 27, 2016 at 5:35 pm
Posted In: Daily Workouts

For the first time in nearly a month I should have a full 5 day gym week meaning today was my bicep and tricep day.  I was going to use my dip belt to do weighted dips but bruises and brush burns on my hip and lower back from Ninebot One E+ training would have made wearing the belt uncomfortable.  I instead just hung dumbbells between my knees which is uncomfortable in a different kind of way.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Seated dumbbell curls 25lbs x 12

Bodyweight dips x 20

Seated dumbbell curls 40lbs x 10

Bodyweight dips + 45lbs x 8

Seated dumbbell curls 50lbs x 3

Bodyweight dips + 75lbs x 4

Bent over dead hang dumbbell curl – 25lbs x 10

Seated overhead tricep extension – 50lbs x 10

Bent over dead hang dumbbell curl – 35lbs x 8

Seated overhead tricep extension – 70lbs x 8

Bent over dead hang dumbbell curl – 40lbs x 6

Seated overhead tricep extension – 80lbs x 4

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Pull everyday, Didn’t think

Jul26
by Duf on July 26, 2016 at 5:52 pm
Posted In: Daily Workouts, Injuries

I started my session at the gym today with a one set max pull ups attempt.  This is something I used to always do every day, regardless of what body parts were the main focus.  I need to reboot that ritual.

13782206_10154678705027841_3319067750836266070_nIf you would have told me on Sunday night I would have been able to do a lower body routine on Tuesday I would have laughed.  My body was and still is to a degree all sorts of banged up from my attempts to learn how to ride a Ninebot One E+ electric unicycle.  I fell dozens of times including a high impact crash onto my left hip.  I also managed to slightly sprain my right ankle.  A day and a half of staying off the wheel evidently was enough to let me at least get some decent reps in today with my lower body.

Today’s Workout

5 minutes cardio/stretching

18 pull ups

Plate loaded hack squat – 135lbs x 10, 185lbs x 10, 225lbs x 6, 275lbs x 3

Seated leg extension – 115lbs x 12, 130lbs x 10, 145lbs x 8

Seated leg curl – 115lbs x 10, 130lbs x 10

Standing calf raise – 220lbs x 12, 295lbs x 10

 

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Spotting

Jul25
by Duf on July 25, 2016 at 5:36 pm
Posted In: Daily Workouts

13770446_10154678705022841_5708589150240778921_nMy buddy was at the gym to help spot me on bench press today which was helpful.  With a spotter I am willing to go to exertion levels unsafe when you are solo lying under a large amount of weight.  I was also glad I was working my upper body.  My lower body is an absolute mess from a weekend of trying to learn how to ride an electric unicycle.  My shins are covered in bruises along with the brush burns on my hip and knee. I also have a slightly sprained right ankle. I am sure in total I fell in excess of 50 times.

It is likely a foolish thing for someone my age to be trying to learn how to run a one wheeled device but it is a quest I intend to continue pursuing, until I can not.

 

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 225lbs x 1, 205lbs x 5, 205lbs x 4, 185lbs x 8, 185lbs x 6, 135lbs (deadstop) x 11, 135lbs x 15

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Lots of L’s

Jul22
by Duf on July 22, 2016 at 5:20 pm
Posted In: Daily Workouts

floor+L-sit[1]I had a lot of L-sits in today’s workout although none of them were very good.  I can’t lock my legs straight or keep them parallel to the floor very well.  I would describe them as “droopy”.  Although the L-sit looks like an all ab exercise, once you try them you will realize the tremendous strain they put on your triceps as well.    I hope to keep working the L’s to get them into respectable territory both in form and duration.

I also did some frog stands and elbow levers.  The elbow levers have a tendency to make me nauseous.  If I don’t get the elbows placed just right they wind up applying pressure to my lower abdomen instead of my hip bones which creates an urge to throw up.  It’s not a pleasant sensation.

Today’s Workout

60 push ups

Hanging knee raise x 20

Static L-sit hold

Standing straight arm oblique rotation x 20

Static L-sit hold

Standing straight arm oblique rotation x 20

Static L-sit hold

Standing straight arm oblique rotation x 20

Static L-sit hold

One arm side plank x 60 seconds (both sides)

Static L-sit hold

Frog stand x 60 sec

Static L-sit hold

Elbow planche x 30 sec

Static L-sit hold

Frog stand x 60 sec

Static L-sit hold

Elbow planche x 30 sec

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