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Lousy lunges

Jun15
by Duf on June 15, 2015 at 5:34 pm
Posted In: Daily Workouts

dumbbell-reverse-lunge-b-ex[1]Today became leg day since my bench press partner was not going to be at the gym.  For the third week in a row both smith machines were unavailable for squatting.  Equipment availability at Planet Fitness is getting to be annoying.  It also looks like my suggestion to buy ONE spare olympic barbell fell on deaf ears.  Every day people are using the bars on the chest press benches to do other barbell movements.  Would it really kill them to buy a lousy squat rack and stick it back in the corner where none of the “normal” gym goers don’t go? But anyway, I digress.

At first I tried doing “squatting” on one of the cable machines.  After all they had a picture on the machine showing a good looking fitness model using it for just that.  I threw about 60 pounds on each side and used the straight bar attachment that hooks into both cables.  Well after 10 awkward and surely stupid looking reps I decided I would never try that again.

I wound up back on the leg press machine but after that I got it in my idea that I should do some dumbbell lunges, a movement I haven’t done this decade.  I taxed my memory to try to remember how much weight I used to do.  I recalled using 50 pounders at one point so I decided to scale back to 40’s.  I could have scaled back more.

The reps, which I alternated legs on felt very challenging, especially on my cranky right knee.  I tried to get my trailing knee to the ground each rep but a few times I was a fraction short due to fatigue.  Two sets of 16 reps was enough to generate a few days of soreness I am sure.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Cable machine squats 120lbs x 10

Leg press sled – 315lbs x 10, 405lbs x 10, 495lbs x 5

40lbs Dumbbell lunges (alternating legs) – 16 reps x 2 sets

Seated leg extension with one sec pause at top – 110lbs x 10, 150lbs x 8

Seated leg curl – 100lbs x 10, 140lbs x 8

Seated calf extension – 250lbs x 10, 290lbs x 8, 350lbs x 5

└ Tags: dumbbell lunges, no olympic bars planet fitness, no spare bars planet fitness
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Extend to 60

Jun12
by Duf on June 12, 2015 at 5:31 pm
Posted In: Daily Workouts

Superman-Plank1[1]Today I started off my core focused session with another max rep push up attempt.  I was pleased that I was able to endure the discomfort to grind out 60 reps which might be the second highest amount of full ROM push ups I have ever completed.

After putting that feather in the cap I circled the gym, which was crowded enough to be annoying, doing various core-centric movements.

Today’s Workout

5 minutes cardio/stretching

60 push ups

15 pull ups

10 ab wheel roll outs

20 slow dowel trunk rotations

IT band roll out

10 ab wheel roll outs

20 slow dowel trunk rotations

IT band roll out

10 ab wheel roll outs

20lb weighted hanging knee raises x 10

15 roman chair back extensions

10 pull ups

60 second frog stand

1 arm side plank x 60 seconds (both sides)

Extension plank x 30 seconds

└ Tags: 60 push ups
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Reverse polarity

Jun11
by Duf on June 11, 2015 at 6:14 pm
Posted In: Daily Workouts

9094367_f260[1]I had a diverse session at the gym today that involved back, shoulders, triceps and biceps.  The belly to wall handstand push ups aren’t getting any easier.  5-6 reps is the max I can handle at this point.  If I lost 5 pounds I bet I could up that number to double digits.

Today’s Workout

5 minutes cardio/stretching

60 second wall handstand hold

15 pull ups

5 belly to wall handstand push ups

12 pull ups

4 belly to wall handstand push ups

12 pull ups

5 belly to wall handstand push ups

12 pull ups

Seated dumbbell hammer curl 30lbs x 10

Side floor single hand tricep press x 10 both sides

Seated dumbbell hammer curl 40lbs x 8

Side floor single hand tricep press x 10 both sides

Seated dumbbell hammer curl 50lbs x 3

Side floor single hand tricep press x 10 both sides

Standing dumbbell shoulder shrugs – 75lbs x 10 reps

 

└ Tags: belly to wall handstand push ups
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Slower but faster?

Jun10
by Duf on June 10, 2015 at 5:46 pm
Posted In: Daily Workouts

Concept2-Rowing[1]Today I did a rowing/riding training brick, opting to not run on my still aching right knee/leg like last week.  I did something a bit different on the rower today based on what I saw a guy doing the other day.  He was rowing with a slow recoil and definitive pause before pulling hard.  Despite the slow stroke rate the meter showed he was pulling at a 1:59 per 500M pace which is hauling pretty well.  I found this odd.

So today during my 20 minutes of rowing I broke it into 5 minute sections.  During the first 5 minutes I did my normal thing where there is no real slow down in motion.  I was averaging 31-32 strokes a minute and pulling somewhere around 2:20 500’s.

The next 5 minutes I used the slower recoil with a pause before pulling.  My stroke rate was only 23-25 but my 500 pace was 5-10 seconds faster then when I was pulling as I normally would.  I assume that when you have that slight pause before pulling your pull is harder and more explosive which results in an overall net gain, despite the slower rep pace.

Today’s Workout

Row/ride brick

20 minutes Concept 2 rower – 4361 meters covered

10 minutes stationary bike – 3.06 miles covered

└ Tags: slow row equals faster pace
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All full

Jun09
by Duf on June 9, 2015 at 5:51 pm
Posted In: Daily Workouts

maxresdefault[3]Despite my cranky right knee I had intended to do some squatting on the smith machine today.  Well both of them were occupied so I was diverted back to the leg press sled for the second consecutive week.  I had some small upward movement in my numbers but nothing all that exciting.

I have not had much enthusiasm about working out recently.  By the time I am done with my 5 minute warm up on the cross trainers I quite often have a “I don’t really feel like being here” thought running through my brain.  Now I still force myself to put work in but I wonder if my feelings about are just reflective of old age or something else.  I know that feeling significantly injured for the last few months certainly has not helped my state of mind.

Today’s Workout

5 minutes cardio/stretching

Leg press sled – 225lbs x 10, 315lbs x 10, 405lbs x 8, 495lbs x 6, 545lbs x 3, 565lbs x 1

Seated leg extension with 1 sec pause at top – 110lbs x 10, 130lbs x 10, 170lbs x 6

Seated leg curl – 100lbs x 10, 120lbs x 10, 140lbs x 5

Rotary calf extension – 210lbs x 10, 250lbs x 8, 290lbs x 6

 

 

└ Tags: don't feel like working out, old
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