Dufisthenics

This weekend my girlfriend and I got a lot of “exercise” in the form of home project labor.  I built a new door for the chicken coop run and we laid another 60 castle stones as a border around the side of the house.  For good measure we did a 20 mile bike ride on Sunday.  The combination of it all left me feeling achy and sore at the gym before I even touched a weight.

It reflected in my bench pressing numbers.  I had to have my buddy offer a slight assist when I stalled at 235 pounds.  Luckily I had collars on this time to prevent another embarrassing weight dump catastrophe.  The front of both shoulders just felt like they were not up to pushing movements.

I am hoping my bench numbers slowly start to creep upwards where they were before my strength sucking illness of over a month ago.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 235lbs x 1, 225lbs x 1, 205lbs x 4, 185lbs x 8, 185lbs x 7, 135lbs x 15, 135lbs x 14

Today I brought my belt along to do weighted dips.  I topped off at 90lbs, struggling mightily to get a second rep.  When I was at the bottom of rep two, trying to keep pushing through the sticking point I used a mental image of my beloved dog Nicki who died last year.  Somehow that image taps into the emotion I still have trapped inside regarding her death.  In a fraction of a second I imagine that if I fail on this rep I would somehow be letting her down.

The vast majority of the time that is sufficient to give me drive to complete something difficult.  It may be an odd way to get that mental energy boost but it works.  I just wish my deep sadness from losing my furry child was not the energy source.

Today’s Workout

5 minutes cardio/stretching

Seated alternating dumbbell curl – 25lbs x 12

Bodyweight dips x 20

Seated alternating dumbbell curl – 40lbs x 8

Bodyweight dips + 45lbs x 8

Seated alternating dumbbell curl – 50lbs x 5

Bodyweight dips + 70lbs x 5

Seated Cybex preacher curl – 70lbs x 10

Bodyweight dips + 90lbs x 2

Seated Cybex preacher curl – 90lbs x 8

Bodyweight dips + 45lbs x 9

Seated Cybex preacher curl – 110lbs x 5

Bodyweight dips x 20

Static pull up top position hold x 45 seconds

Bodyweight tricep extensions x 8

Static pull up top position hold x 45 seconds

I just did not feel very motivated at the gym today. I was very close to just getting on a cardio machine and plodding along for a half hour.  I was feeling bummed out about the sale/no sale of my SSR last night and my chest hurt like I just did bench press the day prior.  As I was stretching I realized the chest soreness was from the tuck front lever raises which put a lot of strain across that area.  I wound up doing a ho hum core routine that was better than nothing.

Today’s Workout

5 minutes cardio/stretching

50 push ups

Seated forward crunch – 100lbs x 12

Rotary ab – 115lbs x 10

Seated forward crunch – 115lbs x 10

Rotary ab – 130lbs x 8

Seated forward crunch – 130lbs x 8

Roman chair back extensions x 15

Decline weighted ab raises – 45lbs x 8

Roman chair back extensions x 15

Decline weighted ab raises – 45lbs x 8

Roman chair back extensions x 15

Decline weighted ab raises – 45lbs x 8