Dufisthenics

Today was a middle of the road core day that included three sets of pretty solid dragon flags.  I wish I could do them without my head feeling like it is going to pop off my shoulders.

I did start the session holding out for a one set max of 65 push ups, the most chest to floor reps I have ever done in my life outside of the 75 reps I got once when the planets aligned several years ago.

Today’s Workout

5 minutes cardio/stretching

65 push ups

Hanging knee raises x 20

Standing dowel trunk rotations x 20

Dragonflags x 5

Standing dowel trunk rotations x 20

Dragonflags x 5

Standing dowel trunk rotations x 20

Dragonflags x 5

Hanging knee raises x 20

One arm side plank x 60 seconds (each arm)

Hanging knee raises x 20

Hanging L sit hold – 20sec x 2 sets

Today was bi and tri day.  I went into it with an annoying strain sensation in my right shoulder blade for some reason.  As I warmed up it got a little less painful.  The highlight of the workout was getting three dips with an 80 pound dumbbell pinned between my thighs and squeezing out two curl reps with 55 pound dumbbell curls.

Today’s Workout

5 minutes cardio/stretching

25 dips

Seated alternating dumbbell curl – 25lbs x 10

Dips with 45lb dumbbell x 8

Seated alternating dumbbell curl – 40lbs x 8

Dips with 65lb dumbbell x 5

Seated alternating dumbbell curl – 55lbs x 2

Dips with 80lb dumbbell x 3

Standing cable machine curl – 100lbs x 10

Side one arm tricep push x 10 (both arms)

Standing cable machine curl – 120lbs x 10

Side one arm tricep push x 10 (both arms)

Standing cable machine curl – 140lbs x 5

Side one arm tricep push x 10 (both arms)

Behind the head overhead curl on lat pull down – 40lbs x 8

Standing one arm cable overhead tricep extension – 30lbs x 10

Behind the head overhead curl on lat pull down – 50lbs x 6

Standing one arm cable overhead tricep extension – 40lbs x 8

My bench press buddy and I have not been able to get coordinated on bench press day since I started alternating it with dumbbell chest press day.  As a result the last few times I have benched I have been solo, staying in a holding pattern from a push power perspective.  (say that three times fast)  Without a spotter I really don’t want to go above 235 pounds.  Sure I could ask someone else to spot me but then you have to go through that awkward break in period where you have to educate the spotter on what you want.

Far too often a spotter will dive in at the first sign of trouble and hoist the bar upward.  Even worse are the guys that keep their hands on the bar the entire lift.  I want the exact opposite when it comes to spotting.  Unless I grunt out “a little help” I don’t want a spotters hands anywhere close to the bar.  Simply touching the bar totally invalidates the lift in my weird mind.  Derreck is the same way so it works out perfectly.

Today’s Workout 

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 235lbs x 1, 225lbs x 2, 205lbs x 6, 185lbs x 9, 135lbs x 15

Decline barbell bench press – 135lbs x 10, 185lbs x 5, 205lbs x 3, 225lbs x 1

30 push ups