Loose L

Jul08
by Duf on July 8, 2016 at 5:42 pm
Posted In: Daily Workouts

LSITIn my calisthenics heyday 6 or 7 years ago I did a lot of L-sit holds such as you see to the left.  It is an excellent way to build core strength and surprisingly really stresses the triceps as well.  Like most calisthenics movements, my body type is less than ideal for this hold.  My ostrich length legs and big feet create a lot of leverage I have to fight against to hold them out there.

Today I worked a few brief L-sits into my core routine.  I want to get them back on the menu in a regular way.  I never had better abs than when I was doing these all the time.  Of course I also weighed close to 170 pounds back then (183 last night) so that helped the abs as well.  I had no mirror available today to see how parallel to the ground my legs were but it felt like there was some sag for sure.

Today’s Workout

5 minutes cardio/stretching

50 push ups

Hanging knee raises x 20

Static L sit hold

Standing dowel trunk rotations x 20

Roman chair back extensions x 15

Static L sit hold

Standing dowel trunk rotations x 20

Roman chair back extensions x 15

Static L sit hold

Standing dowel trunk rotations x 20

Roman chair back extensions x 15

Dip bar knee raises x 20

One arm side plank x 60 seconds – both sides

Hanging knee raises x 20

40 push ups

 

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4 in 1

Jul07
by Duf on July 7, 2016 at 5:56 pm
Posted In: Daily Workouts

Since my gym days were cut short this week I combined my normal Wednesday and Friday body parts into to day’s workout.  I just kept supersetting between bicep, tricep, shoulder, and back.  I was a little short on time so I only got 3 sets for each body part in but it felt effective.  I am feeling a lot of body soreness since this is my first week back to normal activity level at the gym.

Today’s Workout

5 minutes cardio/stretching

Seated dumbbell bicep curl 25lbs x 10

Bodyweight dips x 20

Seated plate loaded Cybex shoulder press – 200lbs x 10

Seated row – 100lbs x 10

Seated dumbbell bicep curl 40lbs x 10

Bodyweight dips x 20

Seated plate loaded Cybex shoulder press – 250lbs x 4

Seated row – 120lbs x 8

Seated dumbbell bicep curl 50lbs x 4

Bodyweight dips x 20

Seated plate loaded Cybex shoulder press – 200lbs x 8

Seated row – 140lbs x 6

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Back under the bar

Jul06
by Duf on July 6, 2016 at 5:22 pm
Posted In: Daily Workouts

road-to-two-plates-graphic-1[1]I got back to barbell squats for the first time since I went under the knife.  It really didn’t bother my shoulder at all since I have the bar resting across my scalpula instead of my deltoids.  I did do one less set at 185 pounds since I haven’t done the movement for several weeks.  I never feel fantastic doing lower body work but all things considered it went ok.

I got to see Cindy briefly at the beginning of my workout.  She is going to be teaching cycling classes at the gym soon and is getting trained for it.

Last night after work I did a circuit in the bar park that kicked my ass.  The 5 sets of 10 pull ups, 20 push ups, and 1/4 mile runs did not seem like it would be nearly as taxing as it was.  I was totally wiped out by the end of the last lap around the back yard.

Today’s Workout

5 minutes cardio/stretching

Barbell squat – 135lbs x 10, 185lbs x 8, 185lbs x 8, 185lbs x 8

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

Seated leg curl – 115lbs x 10, 145lbs x 8

One leg standing calf raise + 45lbs x 10 x 3 sets

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Time to accelerate

Jul05
by Duf on July 5, 2016 at 5:19 pm
Posted In: Daily Workouts

I was off work since last Thursday meaning another gym hiatus.  In a way it was good as it has allowed me almost a full week since the stitches were removed.  I have officially given myself the green light to start hitting it hard once again.  Today I got back on the bench press.  Even though 225 pounds felt heavy I did manage to get three single reps at that number.  I didn’t feel any major problems during the reps outside of the normal aches and pains that are now part of everyday life at 48 years of age.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 215lbs x 1, 225lbs x 1, 225lbs x 1, 225lbs x 1, 205lbs x 3, 185lbs x 8, 135lbs x 15

Dumbbell pullovers – 55lbs x 10, 60lbs x 10, 70lbs x 10

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Power of pulleys

Jun28
by Duf on June 28, 2016 at 5:40 pm
Posted In: Daily Workouts, Injuries

maxresdefault[1]It’s an odd thing as you use various equipment at a gym.  Because of various angles, pulleys and positions utilized, the same amount of weight on two machines can feel dramatically different.  I have described this before in the case of the one plate loaded shoulder press thing that I somehow am able to push 270 pounds plus overhead when I can only do a little more than half of that with a conventional barbell.

Because of my shoulder I still can not do any lower body exercises that put the weight across my shoulders.  I was going to do the Cybex plate loaded squat press but it was occupied.  I instead found myself on the Cybex pulley based squat machine.   It’s an odd piece of equipment where you are pushing the weight forward and slightly down while in the seated position.

On the plate loaded squat press I can do 600 pounds+.  On this pulley based unit I again maxed out at about half of that, struggling mightily to get a couple reps with 310 pounds on the stack.  As far as I can recall that was the first time I ever managed to get over 300 on that piece of equipment.  Anyway, my point is physics makes numbers mean much different things as you roll around a modern gym.

I definitely have had a little blowback in my surgical area from doing the light bench press work yesterday.  Last night I felt some minor tweaks that I am sure is related.  The stitches come out tomorrow morning thank goodness.

Today’s Workout

5 minutes cardio/stretching

Cybex leg press – 190lbs x 10, 230lbs x 10, 270lbs x 8, 310lbs x 3

Cybex seated leg curl – 115lbs x 10, 130lbs x 8, 145lbs x 6

Cybex seated leg extension – 115lbs x 10, 130lbs x 8, 145lbs x 6

Seated calf raise – 180lbs x 10, 225lbs x 6, 225lbs x 6

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