Dufisthenics

Every week I try to switch up my workouts, increase the number of reps, or the amount of weight.  Today I tried to up my barbell squat performance.  Two weeks ago I did four set of 8 reps with 185 pounds on the bar.  Today my sets at 185 went 8,8,8,9 with a 10 reps at 135 pound chaser.  It’s a minor improvement but forward movement all the same.

Today’s Workout

5 minutes cardio/stretching

Barbell squat – 135lbs x 10, 185lbs x 8, 185lbs x 8, 185lbs x 8, 185lbs x 9, 135lbs x 10

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

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

Standing calf raise – 250lbs x 10, 295lbs x 10

Today during shoulder/back day I tried to push the 1 rep limit on seated barbell shoulder press and weighted pull ups.  I got a single rep of 160 pounds overhead in a slow and controlled fashion.  If my aging memory is correct I think the most I have ever pushed overhead with a barbell is 170-175 pounds, regardless of bodyweight/age.  When I got 170+ I probably was close to 20 pounds heavier and over a decade younger.  To get within 10-15 pounds of it now makes me feel like all is not lost.

The 75 pound pull up rep was not quite high enough for me to call it official as my upward pull only got me nose high instead of chin high.  I believe the most I ever pulled with was 85 or 90 pounds so again I am getting into the same ballpark at least.

Today’s Workout

5 minutes cardio/stretching

Seated barbell shoulder press – 95lbs x 10

Pull ups x 10

Seated barbell shoulder press – 115lbs x 8

Pull ups + 25 lbs x 8

Seated barbell shoulder press – 135lbs x 5

Pull ups + 50 lbs x 4

Seated barbell shoulder press – 155lbs x 1

Pull ups + 75 lbs x 1

Seated barbell shoulder press – 160lbs x 1

Pull ups x 10

Standing straight arm alternating side/lateral raise – 10lbs (each hand) x 15

Seated low cable row – 100lbs x 10

Standing straight arm alternating side/lateral raise – 10lbs (each hand) x 15

Seated low cable row – 140lbs x 6

For legs today I slid back into the smith machine for squats where I get far better depth of movement and back position in exchange for less overall benefit.  Two weeks ago I had to break my sets with 185 into five sets of 6 reps.  Today I did four sets of 8 to get more reps in less sets.  As much as I dislike lower body day, if I stay consistent with it I do see gains, slowly.

Today’s Workout

5 mins cardio/stretching

Smith machine squats – 135lbs x 10, 185lbs x 8, 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