Pushing it

Oct16
by Duf on October 16, 2015 at 5:21 pm
Posted In: Daily Workouts, Injuries

Leg-Raise-On-Parallel-Bars[1]Both of my forearms were very sore today from yesterdays shoulder/back exercises that were very grip intensive.  I didn’t even consider doing any of my core exercises that involve hanging.  I also mixed in a lot of push ups (180 total) which are always considered a chest exercise first however when done correctly in a tight plank position it also is a solid core movement.

Today’s Workout

5 minutes cardio/stretching

55 push ups

P-bar straight leg raises x 15

25 push ups

P-bar straight leg raises x 15

25 push ups

P-bar straight leg raises x 15

25 push ups

Seated cable ab crunch – 100lbs x 12

Standing dowel rotations x 20

25 push ups

Seated cable ab crunch – 115lbs x 10

Standing dowel rotations x 20

25 push ups

Seated cable ab crunch – 130lbs x 5

 

└ Tags:
Comments Off on Pushing it

Handle 100

Oct15
by Duf on October 15, 2015 at 6:24 pm
Posted In: Daily Workouts

maxresdefault[1]Today was shoulder and back day.  I did wall handstand walkers where you alternate picking up hands while in handstand position, almost like marching in place.  Sets of 20 “steps” were enough for me.

I also did my first heavy dumbbell rows since returning to Retro.  The 100 pounders felt appropriately heavy but I still got 6 reps per side.

Today’s Workout

5 minutes cardio/stretching

60 second static wall hand stand

Wide grip cable low row – 100 lbs x 10

Wall handstand walkers x 20

Wide grip cable low row – 100 lbs x 10

Wall handstand walkers x 20

Wide grip cable low row – 110 lbs x 10

Wall handstand walkers x 20

Wide grip cable low row – 120 lbs x 8

Wall handstand walkers x 20

Bent over dumbbell row – 70lbs x 10

Angle standing straight arm lateral raise – 20lbs x 10

Bent over dumbbell row – 85lbs x 10

Angle standing straight arm lateral raise – 20lbs x 10

Bent over dumbbell row – 100lbs x 6

Angle standing straight arm lateral raise – 20lbs x 10

Australian pull ups normal pronated grip x 10

Standing behind the back smith machine shrug – 225lbs x 10

Australian pull ups normal supinated grip x 10

Standing behind the back smith machine shrug – 315lbs x 5

Australian pull ups narrow pronated grip x 10

 

 

 

 

└ Tags:
Comments Off on Handle 100

Moving up

Oct14
by Duf on October 14, 2015 at 5:30 pm
Posted In: Daily Workouts

Weighted-Dip[1]I have been liking reassigning my former endurance training gym day to resistance training instead.  Getting to focus on bi’s and tri’s once again feels good and I am starting to see the results with some better numbers. Now if I could get that twinge in my left forearm to go away I would be in real good shape.

Today’s Workout

5 minutes cardio/stretching

Seated dumbbell curls – 25lbs x 12

Bodyweight dips x 25

Seated dumbbell curls – 40lbs x 8

Bodyweight dips + 45lbs x 10

Seated dumbbell curls – 50lbs x 5

Bodyweight dips + 65lbs x 5

Cybex seated preacher curl – 55lbs x 12

Bodyweight dips + 80lbs x 2

Cybex seated preacher curl – 70lbs x 10

Cable machine tricep extension in lunge position – 70lbs x 12

Cybex seated preacher curl – 85lbs x 8

Cable machine tricep extension in lunge position – 90lbs x 12

Standing one arm cable machine hammer curl – 50lbs x 8 (each arm)

Cable machine tricep extension in lunge position – 100lbs x 12

 

 

└ Tags:
Comments Off on Moving up

Lighter lifting

Oct12
by Duf on October 12, 2015 at 5:33 pm
Posted In: Endurance activities, Injuries

hqdefault[1]Over the weekend I finally managed to get my desired amount of cardio in with a two and a half mile run on Saturday flanked by a 20 mile bike ride on Sunday.  As long as my body agrees I would like to try to roll that endurance training into most weekends.

My left shoulder felt tweaked over the weekend, enough so that I told my gym buddy I wanted to cut back on the bench pressing, at least the amount of weight we were pushing.  Instead we capped the weight on the bar at 185 pounds but we did a lot more reps so I don’t know if I did myself any good swapping less weight for more numbers.

I also did a few sets on the Cybex rotary incline machine.  We kept the weight low but the reps high. I finished with 25 of the most painful push ups I have completed for quite a while.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 10, 185lbs x 8, 185lbs x 8, 185lbs x8, 185lbs x 5, 185lbs x 5, 135lbs x 10 (DS), 135lbs x 10 (DS)

Cybex rotary incline press – 135lbs x 10, 185lbs x 10, 185lbs x 10, 185lbs x 10

25 push ups

└ Tags:
Comments Off on Lighter lifting

Fake friendliness, back to core

Oct09
by Duf on October 9, 2015 at 5:31 pm
Posted In: Daily Workouts

Sit-Up-Straight-Arms[1]As I mentioned before, one of the positives for me with going back to RetroFitness is I liked the manager who I knew before I left.  The new staff has been equally nice outside of one  woman who is one of the trainers.  She hasn’t done anything wrong, she just always ignores me for whatever reason.  I have been told in the past that often I may come off as distant or aloof to people that don’t know me. The reality is I am rather shy around people I don’t know and I have very poor small talk skills.  So maybe she got that vibe from me and was reacting accordingly.

Well today I walked into the gym and three or four employees were behind the counter, including the manager and this trainer.  I get a happy, loud, friendly greeting from the trainer like we were long lost friends, a reaction I am sure the staff was instructed to give to all customers.   I was caught off guard but returned the nice salutations.  Perhaps it can be the springboard to more pleasant interactions even when the boss is not watching, maybe not.

Today I felt pain in my shoulders and lower back doing extension type core work like ab wheel roll outs and dragon flags.  I tried to adjust my angles of exertion to cut down on the discomfort with moderate success.

Today’s Workout

5 minutes cardio/stretching

60 second wall handstand

Hanging knee raises x 30

Ab wheel knee roll outs x 10

Dragon flag x 3

Standing side oblique raises – 45lbs x 12

Dragon flag x 5

Standing side oblique raises – 65lbs x 10

Dragon flag x 5

Standing side oblique raises – 75lbs x 10

Ab slant board straight arm ab raises (full decline angle) 45lbs x 8

Roman chair back extensions x 15

Ab slant board straight arm ab raises (full decline angle) 45lbs x 8

Roman chair back extensions x 15

Ab slant board straight arm ab raises (full decline angle) 45lbs x 8

Roman chair back extensions x 15

 

Comments Off on Fake friendliness, back to core