Six plates, just in time

Nov03
by Duf on November 3, 2015 at 6:37 pm
Posted In: Daily Workouts, Lifting Heavy Things

hqdefault[1]It sounds like I made my exit from Planet Fitness just in time.  Joe the trainer who used to work at PF but now works at Retro said PF is planning to remove their two bench presses from the gym to further push the “no lunks, judgement free zone” mantra that I despise greatly.  That place really needs to get a clue.  They have the most hypocritical slogan I have ever been exposed to. They are “judgement free” as long as you follow their long list of rules and don’t plan on doing any of the best basic exercise movements out there. (squat, dead lift, bench press)

I decided on my lower body days I am going to alternate each week between doing squats and leg press.  When I did squats last week after doing leg press the week before I felt stronger.  I want to see if that trend continues.

So far the answer seems to be yes as my numbers on the Cybex squat press were as good as I can ever remember them being within the last decade, maxing out with three reps with 6 plates hanging off either side.  The most I ever recall pushing on any leg press machine was six plates plus a 25 on each side, maybe 15-20 years ago.  Much like last week, my lower body just felt more stable under the weight.   When I factor in that I ran four uncomfortable miles on Sunday it makes the numbers today seem even more shiny.

Today’s Workout

5 minutes cardio/stretching

Cybex leg press – 225lbs x 10, 315lbs x 10, 405lbs x 8, 495lbs x 6, 585lbs x 3

Barbell deadlift – 225lbs x 10, 315lbs x 5, 345lbs x 1

Seated leg extension – 115lbs x 10, 145lbs x 8

Seated leg curl – 115lbs x 10, 145lbs x 6

Seated calf raise – 180lbs x 10, 225lbs x 8

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Two dozen x 10

Nov02
by Duf on November 2, 2015 at 6:34 pm
Posted In: Daily Workouts

10954742_723152831124393_1211865210_n[1]Today I equaled my 1 rep max of 240 pounds for bench press, matching the most I have done since rebooting my bench press routine within the last couple years.  (all time best 275 while on creatine)  I need to make that 5 pound jump to 245 so I can cling on to actually getting better at something instead of worse as I ascend into old fartdom.

I ran four miles with Cindy yesterday and hated every step of it.  Despite it being now November the weather was warm and uncomfortably humid.  I felt old and slow.  However I do have to say that at least I am not feeling any significant knee/hip/IT band pain after my runs which is a pleasant change.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 235lbs x 1, 240lbs x 1, 225lbs x 2, 205lbs x 6, 205lbs x 5, 185lbs x 8, 185lbs x 6, 135lbs x 12 (5 dead stops then reg)

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When there is nothing left, push

Oct30
by Duf on October 30, 2015 at 5:18 pm
Posted In: Daily Workouts, Injuries

maxresdefault[1]So the plan going into today was mostly core work which would include hanging exercises. After I did three short, difficult, static L-seat holds I tried to move on to ab roll outs.  That plan got scuttled after 3 reps when it felt like my abs were tearing as I got parallel to the floor.

I then tried to do some alternating skin the cat and discovered it was the one movement that actually aggravates my forearm more than the pull ups. Awesome.

I made a command decision to fill the rest of my workout with nothing but high rep bench press sets at 135 pounds.  In total I knocked out 65 reps, at least they didn’t hurt.  I started my workout with 61 solid push up reps.  I am trying to see if I can keep growing that number.

Today’s Workout

5 minutes cardio/stretching

61 push ups

L-seat hold x 10 seconds

Standing dowel trunk rotations x 20

L-seat hold x 10 seconds

Standing dowel trunk rotations x 20

L-seat hold x 10 seconds

Standing dowel trunk rotations x 20

Ab roll out x 3

Alternating Skin the cat x 3

Barbell bench press – 135lbs x 20, 135lbs x 15, 135lbs x 15, 135lbs x 15

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Better pull and push

Oct29
by Duf on October 29, 2015 at 5:23 pm
Posted In: Daily Workouts

227_2[1]I had a little more jaw work during today’s session than was ideal but I still managed to get in some decent push and pull reps during shoulder and back day.  I got three sets of 6 reps doing belly to wall handstand push ups, a feat I do not recall accomplishing in the past.

I also gave myself a little pat on the back when I got two reps with the plate loaded lat pull down with three big plates on each side.

 

 

 

Today’s Workout

5 minutes cardio/stretching

60 second wall handstand

Belly to wall handstand push ups x 6

Plate loaded lat pull down – 225lbs x 10

Belly to wall handstand push ups x 6

Plate loaded lat pull down – 245lbs x 10

Belly to wall handstand push ups x 6

Plate loaded lat pull down – 275lbs x 5

Standing one arm dumbbell shoulder press – 40lbs x 10 (both arms)

Plate loaded lat pull down – 315lbs x 2

Standing one arm dumbbell shoulder press – 50lbs x 8 (both arms)

Seated Cybex low row – 170lbs x 10

Standing one arm dumbbell shoulder press – 60lbs x 5 (both arms)

Seated Cybex low row – 230lbs x 5

 

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+ 85 x 2

Oct28
by Duf on October 28, 2015 at 5:27 pm
Posted In: Daily Workouts

Chest-dip-2-e1412934812144[1]Today was bi’s and tri’s day.  I felt pretty decent both pulling and pushing.  The highlight of the session was getting two dip reps with an 85 pound dumbbell between my knees.

Today’s Workout

5 minutes cardio/stretching

Standing alternating dumbbell curls – 25lbs x 10

Bodyweight dips x 30

Standing alternating dumbbell curls – 40lbs x 8

Bodyweight dips + 45lbs x 8

Standing alternating dumbbell curls – 50lbs x 4

Bodyweight dips + 65lbs x 5

Standing one arm preacher curls – 25lbs x 10

Bodyweight dips + 85lbs x 2

Standing one arm preacher curls – 30lbs x 10

Standing one arm overhead tricep extension – 20lbs x 10

Standing one arm preacher curls – 40lbs x 4

Standing one arm overhead tricep extension – 25lbs x 10

Standing cable machine curl – 120lbs x 10

Standing one arm overhead tricep extension – 30lbs x 8

 

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