Shin to bar, 66

Feb05
by Duf on February 5, 2016 at 9:15 pm
Posted In: Daily Workouts

HangingToesToBar[1]Today was core day.  I dusted off my toe to bar raises.  In my case due to poor hip flexibility I wind up doing shins to bar.  It doesn’t make it any easier. I set a new 2nd best ever push up mark with 66 painful reps in one set.

 

 

 

Today’s Workout

5 minutes cardio/stretching

66 push ups

Hanging knee raises x 20

Standing weighted one arm oblique raise – 45lbs x 10

Hanging toe to bar raises x 7

Standing weighted one arm oblique raise – 65lbs x 10

Hanging toe to bar raises x 6

Standing weighted one arm oblique raise – 75lbs x 8

Hanging toe to bar raises x 6

Roman chair back extensions x 15

P-bar knee raises x 20

Roman chair back extensions x 15

P-bar knee raises x 20

Roman chair back extensions x 15

P-bar knee raises x 20

Barbell bench press 225lbs x 1

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Bodyweight shoulders, sweat

Feb04
by Duf on February 4, 2016 at 6:21 pm
Posted In: Daily Workouts

handstand47[1]Most of my work today was bodyweight resistance.  My shoulders were one of the last areas on me that was not suffering acute soreness from my workouts earlier in the week.

The environmental conditions in the gym had some good news and bad news.  The good news was the sewage smell from yesterday had dissipated.  The bad news was the air conditioning in the place appeared to now be dead.  With temps in the low 80’s and humidity levels in the same range it made for a very perspiration filled work out.

Today’s Workout

5 minutes cardio/stretching

60 second wall handstand

Belly to wall handstand push ups x 6

Seated row – 100lbs x 12

Belly to wall handstand push ups x 5

Seated row – 130lbs x 10

Belly to wall handstand push ups x 4

Seated row – 160lbs x 8

Inverted bodyweight p-bar shoulder shrugs x 10

Standing straight arm reversing front to side lateral raise – 10lbs x 15

Australian pull ups normal grip x 10

Inverted bodyweight p-bar shoulder shrugs x 10

Standing straight arm reversing front to side lateral raise – 15lbs x 10

Australian pull ups narrow grip x 10

Inverted bodyweight p-bar shoulder shrugs x 10

Standing straight arm reversing front to side lateral raise – 20lbs x 8

Australian pull ups supinated grip x 10

 

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Kickbacks hurt

Feb03
by Duf on February 3, 2016 at 7:26 pm
Posted In: Daily Workouts

348_1[1]Today I did some tricep dumbbell kickbacks, something I haven’t tried in a long time.  Even with very light amounts of weight they cause an incredible burn in your triceps and isolates them better than almost any other exercise.  I topped out with 25 pounds and struggled to get six reps with it.

Of course using proper form with this move makes a tremendous difference in difficulty.  If you focus on keeping your upper arm parallel to the ground and moving the weight without utilizing a swing at the bottom it will maximize your results.

The back half of the gym had the faint smell of sewage today.  I didn’t enjoy it.

Today’s Workout

5 minutes cardio/stretching

15 chin ups

Tricep skullcrushers – 60lbs x 10

10 chin ups

Tricep skullcrushers – 80lbs x 8

10 chin ups

Tricep skullcrushers – 100lbs x 2

Incline prone dumbbell curls – 25lbs x 10

Tricep dumbbell kickbacks – 20lbs x 8

Incline prone dumbbell curls – 35lbs x 6

Tricep dumbbell kickbacks – 20lbs x 8

Incline prone dumbbell curls – 40lbs x 5

Tricep dumbbell kickbacks – 25lbs x 6

 

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Pass out reps

Feb02
by Duf on February 2, 2016 at 6:31 pm
Posted In: Daily Workouts, Lifting Heavy Things

deadlift-faint[1]I watched a video on YouTube recently about squatting, more specifically how you SHOULD do it.  The video simplified squat form down to a couple simple things.  The starting position for the bar should be mid-foot when viewed from the side.  Second, the bar should travel in a vertical straight line along that point for the entire range of the squat.

I have always had issues with squatting and blame it mostly on my awkward, stork like proportions.  Not only do I have very long legs, I have bowed knees and tight hips to boot.  With lighter weight I am able to maintain what feels/looks like solid form.  However as soon as I get heavier with the weight I start suffering from forward lean at the bottom of the rep which is not only incorrect form but potentially dangerous for your back.

Today with my squats I really tried to focus on balanced, straight up and down reps.  However once I got to 225lbs I once again bailed after my second rep which had all sorts of front lean in it, causing me to strain to get to top position.  Despite my frustration I will keep trying to apply proper form to my unconventional dimensions.

I had a scary moment doing deadlifts.  After pulling 335lbs off the deck cleanly and smoothly I slapped another 10 pound plate on each side with thought of adding a third 10 pounder next.  For whatever reason the extra 20 pounds felt like a ton.  I struggled mightily during the middle portion of the lift with the bar almost coming to a dead stop.  My peripheral vision started to fade as I strained mightily to attain lock out position.  I was disappointed in that effort and puzzled why 20 pounds felt like that much of a difference.  I have pulled 365 several times in the last few months and felt less on the verge of passing out.

Today’s Workout

5 minutes cardio/stretching

Barbell squat – 135lbs x 10, 185lbs x  8, 225lbs x 2

Barbell deadlift – 225lbs x 10, 315lbs x 3, 335lbs x 1, 355lbs x 1, 315lbs x 3

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

Seated leg curl – 115lbs x 10, 145lbs x 5

Standing calf raise – 250lbs x 12

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Up, down, and then up again

Feb01
by Duf on February 1, 2016 at 6:58 pm
Posted In: Daily Workouts

Today my bench buddy didn’t show up until later.  I was already on my way down on my dumbbell chest press sets where I topped out at 5 reps with 90 pounders in each hand.  I told him for fun I would go back up the ladder with him, it would be another way to shock the body.  It was a lot of reps but my pectorals will thank me down the road.

Today’s Workout

5 minutes cardio/stretching

Dumbbell chest press – 50lbs x 12, 70lbs x 10, 80lbx 8, 90lbs x 5, 85lbs x 6, 80lbs x 8, 60lbs x 10, 70lbs x 10, 80lbs x 8, 80lbs x 8

Dumbbell pull over – 55lbs x 10, 65lbs x 10, 75lbs x 8

 

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