First 16 deads

Jan05
by Duf on January 5, 2016 at 6:42 pm
Posted In: Daily Workouts

Weight-Loss-Journal-Oct-9-355-Deadlift[1]As part of today’s lower body work I got some deadlifting in.  I didn’t pair it with squats like I normally do since the squat rack was occupied.  I instead did squat press before DL’s which was a combo I never tried before.  It felt a bit odd but I still managed to get 355 off the floor for one.

Today’s Workout

5 minutes cardio/stretching

Cybex squat press – 315lbs x 10, 405lbs x 10, 495lbs x 5

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

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

Prone leg curl – 90lbs x 10, 110lbs x 10

One leg standing calf raise x 12 x 2 sets (both legs)

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Push till it hurts

Jan04
by Duf on January 4, 2016 at 6:30 pm
Posted In: Daily Workouts

Today was chest day.  I hit dumbbell chest press, decline barbell and incline Cybex plate loaded movements.  I tapped out at the end as it was enough to officially aggravate my left shoulder. Happy New Year.

Today’s Workout

5 minutes cardio/stretching

Dumbbell chest press – 50lbs x 12, 70lbs x 10, 80lbs x 8, 90lbs x 4, 90lbs x 5, 90lbs x 4, 70lbs x 12

Decline bench press – 135lbs x 10, 185lbs x 8, 205lbs x 3, 185lbs x 6

Cybex plate loaded incline – 185lbs x 10, 225lbs x 6

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My inner Lou

Dec31
by Duf on December 31, 2015 at 6:40 pm
Posted In: Daily Workouts, Lifting Heavy Things

11866497_10204915726838239_3591098392856345358_nAfter a clear decline in 2014 as far as my health and fitness goes I had a rebound year.  Things were far from perfect with chronic IT band pain that lasted damn close to 6 months and a return of some mild tendinitis in my left forearm.  However I did mange to get get my bench press back up to 240 pounds, knock out a single set of 62 or 63 push ups, deadlift 375 pounds, flip a 600 pound tire and farmer carry 460 pounds (thanks to Lou).  My endurance fitness level isn’t where I want it to be but hopefully that will get back on track soon.

For my last workout of the year I decided to use some IronLoo willpower, navigating into uncharted water in several categories.

For the first time in 2015 I did 7 belly to wall handstand push ups.  I also had three 45’s and a 10 on each side of the Cybex overhead press machine (20 pounds than previous best) and finally I did 3 bent over dumbbell rows with the 120’s the biggest dumbbell the gym has.  As far as my memory can recall, I have never done that movement with that much weight.  As Lou has demonstrated time and again, sometimes the biggest hurdle is what is between your ears, not what is on the ground.

Today’s Workout

5 minutes cardio/stretching

18 pull ups

60 second wall handstand

Belly to wall handstand push ups x 7

Seated one arm alternating row – 100lbs x 10

Belly to wall handstand push ups x 5

Seated one arm alternating row – 125lbs x 10

Belly to wall handstand push ups x 4

Seated one arm alternating row – 145lbs x 8

Standing one arm dumbbell shoulder shrug – 65lbs x 10

Cybex seated overhead press – 200lbs x 10

Cybex seated overhead press – 250lbs x 8

One arm bent over dumbbell row – 100lbs x 5

Cybex seated overhead press – 290lbs x 3

One arm bent over dumbbell row – 120lbs x 3

Cybex seated overhead press – 310lbs x 1

 

 

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Sore top end

Dec30
by Duf on December 30, 2015 at 6:27 pm
Posted In: Daily Workouts

My chest and nearby areas felt quite sore today from second day soreness following my first chest pressing exercise for a couple weeks.  Nothing I did today felt very good but I did it anyway.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

20 dips

10 pull ups

15 dips

10 pull ups

15 dips

Seated dumbbell curls – 35lbs x 10

Skull crusher tricep ext – 50lbs x 12

Seated dumbbell curls – 45lbs x 6

Skull crusher tricep ext – 70lbs x 10

Seated dumbbell curls – 50lbs x 3

Skull crusher tricep ext – 90lbs x 4

 

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10 to grow

Dec29
by Duf on December 29, 2015 at 6:17 pm
Posted In: Daily Workouts

leg-press[1]Today was my first day trying to do any lower body resistance training since the Stonepark brutal workout.  Despite now being well over a week, both of my knees still have a degree of swelling and soreness in them.  Despite that discomfort I decided I wanted to push the top end of my squat press numbers, finishing with a single rep at 645 pounds which is surely a best for the last 10 years and possibly the best ever for that movement. The pain in my knees was more noticeable in the seated leg exercises which put more stress across the joint.

Today’s Workout

5 minutes cardio/stretching

Cybex plate loaded squat press – 225lbs x 10, 315lbs x 10, 405lbs x 10, 495lbs x 8, 585lbs x 4, 645lbs x 1

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

Prone leg curl – 90lbs x 10, 90lbs x 10, 110lbs x 8

Standing calf raise – 190lbs x 10, 250lbs x 10, 290lbs x 8

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