Lunked out

Jan22
by Duf on January 22, 2016 at 6:38 pm
Posted In: Daily Workouts, Today at the Gym

20150831_100930_fitness[1]Today was a core day with no big highlights other than getting a 61 push up set at the start of the workout.  I am trying to inch that number higher again once more.

I am expecting the gym to get much more crowded soon when a wave of former Planet Fitness customers roll in.  It appears that they have completed the homogenization process there by finally removing the few remaining bench press benches they had and replacing them with more dumb machines.

With no more olympic bars or benches the minority of PF attendees that actually tried to do more conventional weight training will have no choice but to migrate to Retro if they want to stay in the same general area geographically.  I’m not looking forward to more crowded floor conditions but hey, the lunks have to have somewhere to go.

Today’s Workout

5 minutes cardio/stretching

61 push ups

Hanging knee raises x 20

P-bar L sit x 10 seconds

Power tower L sit (one elbows) x 30 sec

Power tower L sit (one elbows) x 30 sec

P bar knee raises x 20

Standing one arm oblique 45lb raise x 10 (both sides)

P bar knee raises x 20

Roman chair back extensions x 15

Dowel standing trunk rotations x 20

Roman chair back extensions x 15

P bar L sit x 10

Static low dragon flag hold x 15 sec

 

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Wiped out by warm up

Jan20
by Duf on January 20, 2016 at 6:27 pm
Posted In: Daily Workouts

maxresdefault[1]The Bar-barians specialize in high endurance repping which involve jumping between various movements with minimal recovery time.  One of the latest “warm ups” they have been posting videos of is the 5/5 X 10 which is 5 pull ups and then 5 push ups for 10 sets as fast as possible.  When I saw Saibov, one of the young Bar-barians sucking wind the last few rounds I knew it was going to be much, much harder for me.  It took him less than 4 minutes to complete all the reps.

I have not been doing much at all Bar-barian style sets recently.  I could tell very early on it was going to suck. Of course the pull ups are the hard part of this, the 5 push ups in between each set are just to give you an active rest period.  By set four I was already hurting.  I got through all the sets but it probably took me twice as long as Saibov.  Doing bi’s and tri’s after that definitely added a degree of pre-fatigue to the movements which is a good thing.

Today’s Workout

5 minutes cardio/stretching

5/5 x 10 – 5 pull ups, 5 push ups x 10 sets

Seated dumbbell curl – 30lbs x 10

Seated one arm overhead dumbbell tricep extension – 25lbs x 10

Seated dumbbell curl – 40lbs x 8

Seated one arm overhead dumbbell tricep extension – 30lbs x 10

Seated dumbbell curl – 50lbs x 3

Seated one arm overhead dumbbell tricep extension – 35lbs x 6

Seated one arm side preacher curl – 30lbs x 10

Standing cable straight bar tricep push down – 50lbs x 8

Seated one arm side preacher curl – 40lbs x 10

Standing cable straight bar tricep push down – 50lbs x 10

 

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Long day

Jan19
by Duf on January 19, 2016 at 6:28 pm
Posted In: Daily Workouts

Dumbbell-Bench-Press-B[1]Over the long three day weekend the only organized exercise Cindy and I did was a 10 mile round trip ride to the nearby swamp where they have a 12 mile biking/hiking trail.  Including the three mile ride there and back we covered a little over 10 miles on our new bikes.  We were both surprised and just how much it took out of us.

Although you are traveling at a much slower speed on a mountain bike, it weighs twice as much as a road bike, has much fatter/lower pressured tires and your pedal cadence is high so you can push through uneven terrain.  This all added up to us feeling quite tired by the time we pulled back in the driveway.

At the gym today I bundled up wearing an extremely rare combination of long training pants AND an Under Armour cold gear long sleeve shirt.  The air temps in the low 60’s seemed to be a good match for the long gear.  Once I started working out however I wished I stuck to a t-shirt, it was warmer than needed once I started moving around.

My gym schedule is abbreviated this week due to being off on Monday.  I am going to chop lower body from the routine this week which is always an easy choice. 🙂

Today’s Workout

5 minutes cardio/stretching

Dumbbell chest press – 50lbs x 10, 70lbs x 10, 80lbs x 8, 90lbs x 6, 95lbs x 4, 80lbs x 10, 70lbs x 10

Dumbbell chest pull over – 55lbs x 10, 60lbs x 10, 70lbs x 10

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L

Jan15
by Duf on January 15, 2016 at 8:06 pm
Posted In: Daily Workouts

hanging-l-sit-rings[1]For a period of time I was really doing L seats consistently, trying to get better at holding them straighter and longer.  The hold is quite challenging for me because of my stork like legs with size 13’s stuck to the end of them.  I did a few hanging variations today which are definitely easier than trying to do the hold on the ground.  It’s a starting point.

 

Today’s Workout

5 minutes cardio/stretching

50 push ups

P-bar knee raises x 20

Hanging L sit with pronated grip – 15 sec x 3

Dowel trunk rotations x 20

Roman chair back extension x 15

Dowel trunk rotations x 20

One arm side plank x 60 seconds (each arm)

Cybex back extension – 110lbs x 10

P-bar knee raises x 20

Cybex back extension – 150lbs x 10

P-bar knee raises x 20

Cybex back extension – 170lbs x 10

Hanging L sit with neutral grip – 15 sec

Full extension plank hold x 30 sec

 

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Tri with the bi

Jan13
by Duf on January 13, 2016 at 6:34 pm
Posted In: Daily Workouts

maxresdefault[1]Today was tricep and bicep day.  Nothing terribly exciting occurred although I threw in three sets of bar dips for the first time in eons and curled 50 pound dumbbells for 5 reps per arm.

 

 

 

Today’s Workout

5 minutes cardio/stretching

17 pull ups

Seated alternating dumbbell curls 25lbs x 12

Seated overhead dumbbell tricep extension – 60lbs x 10

Seated alternating dumbbell curls 40lbs x 8

Seated overhead dumbbell tricep extension – 70lbs x 10

Seated alternating dumbbell curls 50lbs x 5

Seated overhead dumbbell tricep extension – 80lbs x 6

10 pull ups

Standing single arm dead hang dumbbell curl – 25lbs x 10 (each arm)

Bodyweight bar dips x 10

Standing single arm dead hang dumbbell curl – 35lbs x 8 (each arm)

Bodyweight bar dips x 10

Standing single arm dead hang dumbbell curl – 40lbs x 8 (each arm)

Bodyweight bar dips x 10

10 pull ups

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