Dufisthenics

Today’s bicep and tricep work was the closest I have felt to normal since I was sick around a month ago.  I got a few single reps with 90 pounds on my belt for dips and a few reps with 55 pound concentration curls.  I am hoping this is a trend that continues with subsequent workouts.

Today’s Workout

5 minutes cardio/stretching

Standing cable machine curl – 100lbs x 10

Bodyweight dips x 25

Standing cable machine curl – 120lbs x 10

Bodyweight dips + 45lbs x 8

Standing cable machine curl – 140lbs x 8

Bodyweight dips + 70lbs x 4

Seated concentration dumbbell curl – 30lbs x 10 (each arm)

Bodyweight dips + 90lbs x 1

Seated concentration dumbbell curl – 40lbs x 8 (each arm)

Bodyweight dips + 90lbs x 1

Seated concentration dumbbell curl – 55lbs x 3 (each arm)

Bodyweight dips + 90lbs x 1

Standing close body straight bar curl – 50lbs x 10

Bodyweight dips x 25

Standing close body straight bar curl – 60lbs x 10

Today’s shoulder and back exercises had high overload exercises which will surely leave me quite sore tomorrow.  The alternating one arm wall handstands are tough as hell, especially transitioning between each arm without coming off the wall.

I sort of like doing shrugs from the seated position.  It feels like I isolate the traps more since there can be no contribution from your lower body for extra momentum.

Today’s Workout

5 minutes cardio/stretching

60 second wall handstand

Alternating one arm wall handstand – 20 seconds per arm

Dumbbell one arm row – 80lbs x 10

Alternating one arm wall handstand – 20 seconds per arm

Dumbbell one arm row – 90lbs x 8

Alternating one arm wall handstand – 20 seconds per arm

Dumbbell one arm row – 100lbs x 6

Seated dumbbell shoulder shrug – 80lbs x 10

Cybex plate loaded pulldown – 185lbs x 10

Seated dumbbell shoulder shrug – 85lbs x 10

Cybex plate loaded pulldown – 225lbs x 10

Seated dumbbell shoulder shrug – 90lbs x 8

Cybex plate loaded pulldown – 315lbs x 1

Cybex plate loaded pulldown – 225lbs x 10