Stagger

Mar16
by Duf on March 16, 2016 at 5:16 pm
Posted In: Daily Workouts

maxresdefault[1]My strength today during bi’s and tri’s still felt less than normal.  I did however feel a little additional mental strength that pushed me farther than I have wanted to go the last couple weeks.

Today’s Workout

5 minutes cardio/stretching

Standing barbell curl – 50lbs x 12

Bodyweight dips x 25

Standing barbell curl – 80lbs x 8

Bodyweight dips x 20

Standing barbell curl – 100lbs x 3

Bodyweight dips x 20

Recline dumbbell hammer curls – 25lbs x 10

Bodyweight skull crusher x 10

Recline dumbbell hammer curls – 30lbs x 10

Bodyweight skull crusher x 10

Recline dumbbell hammer curls – 35lbs x 10

Bodyweight skull crusher x 10

Standing dumbbell stagger curl – 25lbs (5 first 50% of ROM, 5 last 50% of ROM, 5 full ROM)

Standing dumbbell stagger curl – 20lbs (5 first 50% of ROM, 5 last 50% of ROM, 5 full ROM)

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Stairway to hell

Mar15
by Duf on March 15, 2016 at 5:28 pm
Posted In: Daily Workouts

how-to-use-a-stairmaster[1]Today’s lower body session including something new at the end, 500 steps on one of the two Stairmasters at the gym.  Doing the cardio machine AFTER lower body resistance training definitely cranks up the effectiveness.  Of course when I did it I did not follow the example of the guy in the picture, I kept my hands off the rails which dramatically increases the benefit of the machine.

I’ll never understand why people insist on hanging onto the handles of treadmills either.  If your balance is that poor, go slower and go hands free to work on your coordination. Doing the Stairmaster usually requires me to be looking down at my feet almost the entire time.  With my size 13’s, if I am not careful with my foot placement it results in smashed toes as the stair treads spin into place.

 

Today’s Workout

5 minutes cardio/stretching

Plate loaded hack squat – 135lbs x 10, 185lbs x 8, 225lbs x 5

Seated leg extension – 115lbs x 10, 130lbs x 10, 145lbs x 8

Seated leg curl – 115lbs x 10, 130lbs x 10, 145lbs x 4

Standing calf raise – 205lbs x 10, 250lbs x 10, 295lbs x 8

Stairmaster – 500 steps (difficulty level 5-7)

 

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Still drained

Mar14
by Duf on March 14, 2016 at 5:16 pm
Posted In: Daily Workouts

Today for bench press day my reduced strength and endurance continued into it’s 3rd week.  My bench press buddy wasn’t there today.  I felt like I should have had him spotting me when I barely got 225lbs up and down for one rep, 15 pounds off what had been my baseline 1RM for a couple months.  Whatever ailment I officially have is dug deep into the core of my body and refuses to release the parasitic drain it has on my overall energy.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 205lbs x 4, 185lbs x 7, 135lbs x 10 (dead stop)

Cybex pec dec – 110lbs x 10, 150lbs x 10, 190lbs x 7

Cybex plate loaded chest press – 110lbs x 10, 200lbs x 8, 250lbs x 3

 

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68 to 50

Mar11
by Duf on March 11, 2016 at 6:17 pm
Posted In: Daily Workouts

Before I came down with my illness two weeks ago I managed to squeeze out a single set of 68 push ups to start out my workout.  Today when I tried to start my workout in the same manner that number dropped significantly by over 25% down to 50 reps.  That has been a representation of pretty much how my entire week at the gym has felt, weak.

Today’s Workout

5 minutes cardio/stretching

50 push ups

Dragon flag x 5

Standing dowel trunk rotations x 20

Dragon flag x 5

Standing dowel trunk rotations x 20

Dragon flag x 4

Standing dowel trunk rotations x 20

Static pull up hold (chin over bar, top of head to bar, dead hang) 20 sec each hold

One arm side plank – 60 sec (each arm)

Static pull up hold (chin over bar, top of head to bar, dead hang) 15 sec each hold

Cybex rotary ab – 110lbs x 8

Static pull up hold (chin over bar, top of head to bar, dead hang) 15 sec each hold

Cybex rotary ab – 130lbs x 6

 

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Shouldered

Mar10
by Duf on March 10, 2016 at 6:22 pm
Posted In: Daily Workouts

My week of post illness gym workouts continued in now familiar less than exciting manner.  Yea I am doing stuff but I just am not doing it for as long or as much which in turn makes me feel not as good.

Today’s Workout

5 minutes cardio/stretching

Wall handstand x 60 seconds

Cybex plate loaded shoulder press – 160lbs x 10, 200lbs x 10, 250lbs x 6

Australian pull ups – 10 normal grip, 10 close grip, 10 supinated grip

Wall handstand x 60 seconds

Standing barbell rear shrug – 135lbs x 10, 225lbs x 8

Standing barbell front shrug –  225lbs x 8

Wall handstand x 60 seconds

Seated one arm cable low row – 40lbs x 10, 50lbs x 10, 60lbs x 8 (each arm)

 

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