50 push up sandwich

Dec04
by Duf on December 4, 2015 at 6:35 pm
Posted In: Daily Workouts, Injuries

plan-on-it-4-goals-you-should-have-for-2013_c[1]Today I did something that if I have ever done it before was only a couple times. I started and ended my workout with a set of 50 push ups.  In between I did core movements that were hampered somewhat by the two knots I still have in my back.  It was better than nothing.

 

 

Today’s Workout

5 minutes cardio/stretching

50 push ups

Hanging knee raises x 30

Standing oblique raises + 45lbs x 10 (each side)

P-bar straight leg raise x 8

Dowel trunk rotation x 20

P-bar straight leg raise x 8

Dowel trunk rotation x 20

P-bar knee raises x 30

50 push ups

 

Comments Off on 50 push up sandwich

Moved it around

Dec03
by Duf on December 3, 2015 at 6:29 pm
Posted In: Daily Workouts, Injuries

large[1]Ever since I woke up this morning the area by my left shoulder blade where I have been getting spasms has felt like it it was ready to pop again if I moved the wrong way.  I carried this feeling with me into my workout today which was back/shoulders, a bad set up for sure.

Somehow I managed to relocate the pain or perhaps just create a greater source of it during the workout courtesy of one arm Australian pull ups.  I now I have a more intense ball of pain on my right side, a little lower than it’s sibling on the left.  This is awesome.

Today’s Workout

5 minutes cardio/stretching

16 chin ups

Standing one arm dumbbell shoulder press – 40lbs x 10

One arm Australian pull ups x 5 (each arm)

Standing one arm dumbbell shoulder press – 50lbs x 8

One arm Australian pull ups x 5 (each arm)

Standing one arm dumbbell shoulder press – 60lbs x 6

One arm Australian pull ups x 5 (each arm)

Seated Cybex lateral shoulder raise – 70lbs x 10

Seated Cybex low row – 115lbs x 10

Seated Cybex lateral shoulder raise – 80lbs x 10

Seated Cybex low row – 130lbs x 10

Seated Cybex lateral shoulder raise – 90lbs x 8

Seated Cybex low row – 145lbs x 8

Static wall handstand normal hand placement x 60 seconds

Static wall handstand wide hand placement x 60 seconds

Static wall handstand narrow hand placement x 45 seconds

Comments Off on Moved it around

Shot in the back

Dec02
by Duf on December 2, 2015 at 6:16 pm
Posted In: Daily Workouts, Injuries

478629005_XS[1]Since my long bear crawl on Saturday I have had two instances where I had what I assume were back spasms, right around my left shoulder blade.  The first time was Sunday when I was simply stretching both arms overhead.  This morning it happened again when I was bending down to reach for something.    Both times it felt like I was stabbed in the area, taking my breath away and making it hard to breathe for a short duration.  For the next few minutes I walked around with my left arm tucked in until the pain got milder.

The pain this morning was super intense, bad enough that I thought going to the gym might be out of the question.  Although I could still feel a dull ache in the region it didn’t stop from doing much at the gym including chin ups, dips, along with other bicep/tricep weighted work.  For now I will just assume it is a byproduct of doing bear crawls at nearly 48 years old.

Today’s Workout

5 minutes cardio/stretching

15 chin ups

15 dips

10 chin ups

15 dips

10 chin ups

15 dips

Concentration dumbbell curl – 30lbs x 10

Skull crusher tricep extension – 60lbs x 12

Concentration dumbbell curl – 40lbs x 8

Skull crusher tricep extension – 80lbs x 8

Concentration dumbbell curl – 50lbs x 3

Skull crusher tricep extension – 100lbs x 2

Comments Off on Shot in the back

Lower lifts

Dec01
by Duf on December 1, 2015 at 6:40 pm
Posted In: Daily Workouts

Weight-Loss-Journal-Oct-9-355-Deadlift[1]Today was lower body day.   I was curious if I would be able to do deadlifts/squats after my nearly 1/4 mile bear crawl on Saturday.  The lifts went half decent topped off with a single 355 pound deadlift rep at the end.

Today’s Workout

5 minutes cardio/stretching

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

Barbell deadlift – 225lbs x 10, 315lbs x 5, 335lbs x 1, 355lbs x 1

Seated leg extension – 115lbs x 10, 160lbs x 8

Seated leg curl – 110lbs x 10, 145lbs x 6

Seated calf raises – 195lbs x 10, 250lbs x 8

 

Comments Off on Lower lifts

1/4 mile bear, Pushing the centuries

Nov30
by Duf on November 30, 2015 at 6:40 pm
Posted In: Daily Workouts, Lifting Heavy Things

hqdefault[1]Over the four day holiday weekend I did a bear walk around the perimeter of my backyard fence.  If you would like to see how that turned out look here.

Today at the gym I suggested to my bench press buddy that we try dumbbell chest press instead to see if it feels any better on our troublesome shoulders. He was fine with it.  Neither of us had done dumbbell chest presses for a few months.

So far the feedback from my shoulder has been positive.  As long as I made sure to keep the weights tucked in tighter to minimize the exposure on the shoulder I felt pretty solid and pain free.  I surprised myself when I topped out with two reps with 100 pounders.  I have not pushed up 100 pounders since my days at Powerhouse when I was doing creatine.  The most I ever got up in my life were 105’s. To get the 100’s up at nearly 48 years old and tipping the scales at 20 pounds less bodyweight than I did during those days made me feel like not all hope was lost, just most of it.

We also did another rare movement, jumping over to the decline benchpress.  My chest will thank me tomorrow.

Today’s Workout

5 minutes cardio/stretching

Dumbbell chest press – 50lbs x 10, 65lbs x 10, 80lbs x 10, 90lbs x 6, 100lbs x 2, 65lbs x 12, 70lbs x 10

Decline bench press – 135lbs x 10, 185lbs x 5, 205lbs x 3, 225lbs x 2, 205lbs x 3, 135lbs x 15, 135lbs x 15

 

Comments Off on 1/4 mile bear, Pushing the centuries