![IMG_20131111_202610[1]](https://dufisthenics.com/wp-content/uploads/2014/11/IMG_20131111_2026101.jpg)
Today was cardio day. I pulled a few meters further in 20 minutes on the rower than I did the last time. I cranked up the resistance on the recumbent bike for the second part of the brick to a level that had my heart beat up in the 160’s by the end of the 10 minutes.
Today’s Workout
Row/Pedal brick
20 minutes on Concept 2 rower – 4505 meters covered
10 minutes recumbent bike lev 12 – 2.52 miles
![Bryanpullup11[1]](https://dufisthenics.com/wp-content/uploads/2015/04/Bryanpullup111.jpg)
I decided to omit legs from this weeks weight training. I am hoping doing so will help my right knee that has been sore for most of the last month. Instead I did an all pull workout which left my back feeling burned to a crisp.
Today’s Workout
5 minutes cardio/stretching
20 pull ups
Low row – 130lbs x 10, 160lbs x 8, 190lbs x 6
Lat pull down – 130lbs x 10, 190lbs x 6, 220lbs x 3, 250lbs x .5, 235lbs x .5
One arm dumbbell rows 75lbs x 10 x 3 (each side)
Static bar hold top position – supinated x 30 secs, pronated x 30 secs, neutral x 30 secs
![maxresdefault[1]](https://dufisthenics.com/wp-content/uploads/2015/04/maxresdefault1.jpg)
Today I matched my 1RM bench press high of at least the last 5 years, pushing up 240 pounds without a touch from my spotter. My buddy and I have the goal of getting to 250 sometime in the next few months. That is a bench press number I have never achieved without supplementary creatine flowing through my veins.
Today’s Workout
5 minutes cardio/stretching
Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 2, 240lbs x 1, 225lbs x 2, 205lbs x 6, 205lbs x 5, 185lbs x 9, 185lbs x 7, 185lbs x 6, 135lbs x 15, 135lbs x 7 (dead stop)
Push ups – 20 reps, 15 reps, 15 reps
![Hanging_Knee_Raise-mid[1]](https://dufisthenics.com/wp-content/uploads/2015/04/Hanging_Knee_Raise-mid1.jpg)
I knew I was going to do core work today but not sure exactly what. Well for some reason I got it in my head to do knee raises, lots of knee raises. I knocked out 100 hanging and 100 on the dip bars to hit the abs in a slightly different manner. By the time I tucked my knees for the 200th time my abs were burning, big time.
Today’s Workout
5 minutes cardio / stretching
20 hanging knee raises
10 second behind the neck neck static pull up hold
20 hanging knee raises
10 second behind the neck neck static pull up hold
20 hanging knee raises
10 second behind the neck neck static pull up hold
20 hanging knee raises
10 second behind the neck neck static pull up hold
20 hanging knee raises
10 second behind the neck neck static pull up hold
20 dip bar knee raises
10 second behind the neck neck static pull up hold
20 dip bar knee raises
10 second behind the neck neck static pull up hold
20 dip bar knee raises
10 second behind the neck neck static pull up hold
20 dip bar knee raises
10 second behind the neck neck static pull up hold
20 dip bar knee raises
30 second behind the neck neck static pull up hold
Full extension plank hold 30 seconds
45 second frog stand
One hand side plank 60 seconds each side
I have not even attempted a muscle up in months. If I can even get over the bar I am sure it would be an epically ugly rep with a big kip and one over technique. I am trying to change that. Today I incorporated three sets of five reps of muscle up negatives.
A muscle up negative is when you jump on top of a bar so you are starting in the locked out position of a bar dip. You then descend as slowly as possible, trying to resist gravity as best you can. The area this movement helps train are the muscles used in the difficult transition period where your chest is bar high. The more controlled you are through that transition area the better off your muscle up will be.
Well as I expected my control was not great. Once my chest got off the bar I couldn’t control the next 8 inches of movement as well as I need to. I did my first set of 5 reps on the smith machine bar. The extremely coarse knurling on the bar felt like it was ripping the skin off my palms as they rotated through the movement. I did the second two sets on the frame of the machine instead. By the time I was done I could feel the transition muscles in my upper body aching.
Today’s Workout
5 minutes cardio/stretching
20 pull ups
25 push ups
Muscle up negatives x 5
25 push ups
Muscle up negatives x 5
25 push ups
Muscle up negatives x 5
Tricep push downs – 70lbs x 12, 75lbs x 10, 85lbs x 6
Standing cable curls – 100 lbs x 10, 130lbs x 5
