Wham bam

Dec11
by Duf on December 11, 2015 at 6:32 pm
Posted In: Daily Workouts

I had to accelerate my gym visit today.  In the span of 25 minutes I managed to put a good burn into my core thanks mostly to the ab roll outs using a short barbell with 5 pounders on either side as my “wheel”.

Today’s Workout

5 minutes cardio/stretching

50 push ups

Hanging knee raises x 30

Ab wheel roll out (knees) normal hand width x 10

Standing dowel trunk rotations x 20

Ab wheel roll out (knees) narrow hand width x 10

Standing dowel trunk rotations x 20

Ab wheel roll out (knees) wide hand width x 10

One arm side plank hold x 60 seconds (both sides)

Hanging knee raises x 30

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Not sure of the physics

Dec10
by Duf on December 10, 2015 at 6:43 pm
Posted In: Daily Workouts, Injuries

CybexOverheadPress_16101[1]Today I again tried to push some of my current limits with weighted pull ups where I managed to squeeze out one eye popping rep with 70 pounds between my legs.  I then surprised myself towards the end of the workout on the plated loaded Cybex overhead press machine.

I have decent shoulder strength but nothing fantastic.  If I do seated overhead barbell presses I MIGHT be able to get 160-165 pounds up once.  On the this Cybex rig I topped out with THREE 45 pound plates on each side which I got up for three difficult but clean reps.

I am still trying to figure out how this can be.  Even if you don’t count the small amount of weight of the support arms that means at a minimum I had 270 pounds loaded onto the machine.  The main difference with this movement compared to a conventional barbell overhead press is your hands are going up and in at the same time.  When I reach the apex the handles are less than an inch apart.  Perhaps this curve allows me to recruit different muscle groups which in turn allow me to move a much larger amount of weight.  It was pretty bizarre.  As you can guess I don’t do this machine normally, hence my surprise in numbers.  I may need to add it on a semi-regular basis for it’s ego boosting side effect alone.

I did pull ups for the first time in weeks and STILL could feel a little irritation in the left forearm.  It subsided somewhat as the sets continued.

Today’s Workout

5 minutes cardio/stretching

60 second wall handstand

10 pull ups

Belly to wall handstand push ups x 5

Pull ups + 25lbs x 7

Belly to wall handstand push ups x 5

Pull ups + 45lbs x 4

Belly to wall handstand push ups x 5

Pull ups + 70lbs x 1

Cybex plate loaded overhead press – 90lbs x 12

Standing low to high cable one arm cable row – 80lbs x 8 (both arms)

Cybex plate loaded overhead press – 180lbs x 8

Standing low to high cable one arm cable row – 80lbs x 8 (both arms)

Cybex plate loaded overhead press – 270lbs x 3

Standing low to high cable one arm cable row – 90lbs x 8 (both arms)

 

 

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Higher for fewer, familiar face

Dec09
by Duf on December 9, 2015 at 7:10 pm
Posted In: Daily Workouts

weighted%20dips[1]I have been trying to include a decent amount of 1RM max movements or max rep sets into my workouts to help build power and endurance.  Today the target was weighted dips where I topped out with a rep with a 90 pound dumbbell hanging between my knees.  Holding the extra weight in that manner is less than ideal.  The knurling on the dumbbell does a number on my skin and gets progressively harder to hold in place as the weight goes up.  I would be better served if I brought my belt with a chain on it for weighted movements.

I also happened to run into Cindy at the gym.  She was there applying for a potential position as a trainer for the Silver Sneaker program (fitness for seniors) that Retro Fitness is looking to start up.  It could be a good opportunity for her.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

20 Bodyweight dips

Seated alternated dumbbell curl – 25lbs x 10

Dips + 45lbs x 8

Seated alternated dumbbell curl – 40lbs x 8

Dips + 65lbs x 6

Seated alternated dumbbell curl – 50lbs x 4

Dips + 90lbs x 1

Cybex seated preacher curl – 70lbs x 10

One arm cable tricep push down – 30lbs x 10

Cybex seated preacher curl – 90lbs x 8

One arm cable tricep push down – 40lbs x 10

Cybex seated preacher curl – 110lbs x 6

One arm cable tricep push down – 50lbs x 10

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ATB

Dec08
by Duf on December 8, 2015 at 6:41 pm
Posted In: Daily Workouts, Lifting Heavy Things

maxresdefault[1]Today I had a rare occurrence where I am pretty sure I matched my all time best in the squat press machine with six big plates on each side garnished with opposing 25 pounders as well.  The total weight should add to something around 635 pounds.  To match a number I probably established when I was around 20 pounds heavier and 20 years younger felt good.  Again, I know 6 plates and a 25 on each side is a number some truly strong guys would warm up with on this machine, but in my scope of work it was a notch in my belt.

I actually did two reps at the top end. Each one was slow and controlled with my thighs touching my chest and my hands locked into the handles where they should be.  Sometimes you will see people pushing on their knees with their hands at higher weight which just seems silly to me.  If you need your arms to help you move the weight for a lower body exercise you are using too much weight, duh.

I did notice doing heavy weight on this machine does have some negative side effects on my lower back.  The pressure from the stack is applied directly to your lower back, smashing it into the back pad.  The last three times I finished my squat press sessions I did so with a lower back that felt pretty tweaked from that pressure.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Cybex plate loaded squat press – 225lbs x 10, 315lbs x 10, 405lbs x 10, 495lbs x 8, 585lbs x 4, 635lbs x 2

Seated leg extension – 115lbs x 10, 175lbs x 5

Prone leg curl – 110lbs x 8, 130lbs x 5

Standing calf raise – 295lbs x 8

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Pressing

Dec07
by Duf on December 7, 2015 at 6:19 pm
Posted In: Daily Workouts

resting-at-roadside-after-tired-of-running[1]Over the weekend Cindy and I got in a short 3 mile run.  Running at a 9:24 average pace is way harder than it used to be.  I am still struggling to find enjoyment in running anymore even though I appreciate the cardio benefit it offers me.

Today I had a pretty good bench press session but I didn’t go above 225lbs.  My buddy agreed we should try alternating weekly between barbell and dumbbell chest pressing to switch things up.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 225lbs x 3, 205lbs x 6, 205lbs x 5, 185lbs x 8, 185lbs x 7, 185lbs x 6, 135lbs x 10 (deadstops), 135lbs x 15

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