Hacked

Apr19
by Duf on April 19, 2016 at 5:58 pm
Posted In: Daily Workouts

271_1[1]For my compound lower body movement of the workout I started with hack squats.  Unfortunately there is no easily visible mirror nearby to verify depth but I try to make sure I get the angle of my knees below 90 degrees.  It’s an awkward and uncomfortable press for me like most other lower body exercises I do.  I got up to 275 for a couple reps.  I’m not sure if I broke 90 on those.

Time was a little tight today because I had to hitch a ride with my gym buddy again.

 

Today’s Workout

5 minutes cardio/stretching

Hack squat – 135lbs x 10, 185lbs x 10, 225lbs x 5, 275lbs x 2

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

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

Standing calf raise – 250lbs x 10, 295lbs x 8

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Dull but persistent

Apr18
by Duf on April 18, 2016 at 5:29 pm
Posted In: Daily Workouts

Sometime last week I started feeling a dull pain on my right side in what felt to be just beneath where my rib cage ends.  At my age aches and pains all over my body are pretty common place and I attributed it to something I pulled doing something at the gym.  Since that time the pain has remained, not really changing much in intensity but pretty much always present.  My “it will go away” timer will probably expire if it is still with me next week at this time, requiring me to get an opinion on it.  Although certain movements can cause a slight change in the feeling for the most part I have been able to carry on with my normal gym activities which is odd if it was muscular.

My Tacoma blew it’s water pump over the weekend so I got dropped off at work by my girlfriend.  My gym is too far away to reasonably walk to it over my lunch hour so I luckily was able to hitch a ride with my bench press buddy who works in the same government complex.  We did the dumbbell variety of chest press today followed by pull overs.  We burned out our chest at the end by getting 50 push ups as quickly as we could.  It took me a set of 35 followed by 15 to get there.

Today’s Workout

5 minutes cardio/stretching

Dumbbell chest press – 50lbs x 12, 70lbs x 10, 80lbs x 10, 90lbs x 6, 65lbs x 15

Dumbbell pull overs – 60lbs x 10, 70lbs x 10, 80lbs x 8

50 push ups

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Cut to the core

Apr15
by Duf on April 15, 2016 at 5:30 pm
Posted In: Daily Workouts, Failure

ab-wheel-rollouts-from-toes[1]The main core exercise for today was ab wheel rollouts.  I used an olympic bar with 10 pound weights on each end as my “wheel”.  I like doing them with this set up because it allows me to use varied hand positions which changes the areas stressed slightly.

I do sets of 10 off my knees.  I have always had the goal of being able to do this movement from my toes but have never really gotten close to doing so.  I can get to about where the guy is on the bottom picture on my toes before my back/core give out.  My arms and legs are so long that it makes it very tough to support my body weight with my two anchor points being roughly 8 feet apart.

After the sets from my knees I tried doing slow negatives off my feet and wound up crashing to the ground once I was about a foot off the deck.

Today’s Workout

5 minutes cardio/stretching

60 push ups

Hanging knee raises x 20

Ab wheel roll out from knees (normal grip) x 10

Standing dowel side to side rotations x 20

Ab wheel roll out from knees (close grip) x 10

Standing dowel side to side rotations x 20

Ab wheel roll out from knees (normal grip) x 10

Standing dowel side to side rotations x 20

Ab wheel roll out from knees (wide grip) x 10

Standing dowel side to side rotations x 20

Ab wheel roll out from feet negatives (normal grip) x 2

Hanging knee raises x 20

 

 

 

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To the side

Apr13
by Duf on April 13, 2016 at 6:01 pm
Posted In: Daily Workouts

Today I included side dips in my bicep/tricep work.  A side dip is like a regular bodyweight dip except at the bottom of the movement you shift your weight to alternating sides so you armpit is right next to your hand.  This creates an overload on whatever side you are leaning to in a big way.  After doing a set of 30 regular dips, two sets of 10 side dips was plenty to burn out my triceps.

I also did preacher dumbbell curls.  Having my arm in that position seems to amplify the stress on my arm joints and tendons tremendously.  At higher weight my reps stop because of joint discomfort instead of muscle failure.

Today’s Workout

5 minutes cardio/stretching

Seated alternating dumbbell curls – 25lbs x 12

Bodyweight dips x 30

Seated alternating dumbbell curls – 40lbs x 10

Alternating side bodyweight dips x 10

Seated alternating dumbbell curls – 50lbs x 4

Alternating side bodyweight dips x 10

Dumbbell preacher curl – 25lbs x 10

Overhead dumbbell tricep extension – 60lbs x 10

Dumbbell preacher curl – 35lbs x 8

Overhead dumbbell tricep extension – 70lbs x 80

Dumbbell preacher curl – 40lbs x 4

Overhead dumbbell tricep extension – 80lbs x 5

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Back on legs

Apr12
by Duf on April 12, 2016 at 5:18 pm
Posted In: Daily Workouts

maxresdefault[1]After a two week hiatus I was back to lower body work.  The squat rack was occupied so I jumped on the squat press.  Considering the layoff and my recent across the board slight decrease in strength, my numbers weren’t bad.  I definitely used my Nicki imagery to barely push through the second rep at 635 pounds.

Today’s Workout 

5 minutes cardio/stretching

Cybex plate loaded squat press – 225lbs x 10, 315lbs x 10, 405lbs x 10, 495lbs x 8, 585lbs x 3, 635lbs x 2

Seated leg extension – 110lbs x 10, 130lbs x 10, 160lbs x 5

Prone leg curl – 90lbs x 10, 110lbs x 10, 130lbs x 5

Standing calf raise – 250lbs x 10, 295lbs x 8

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