Dufisthenics

I got a late start at the gym thanks to a meeting that ran long, meaning I didn’t get to do a bench press session with my gym buddy.  I apologized for being late and we decided to do the big push on Wednesday instead.  I filled up my shortened gym session with 150 push ups offset by some pulling movements.  I didn’t feel too guilty about the short workout since Cindy and I spent most of the weekend doing physical labor.

Today’s Workout

5 minutes cardio/stretching

50 push ups

10 pull ups

25 push ups

Low cable row 130lbs x 12

25 push ups

Low cable row 160lbs x 10

25 push ups

Low cable row 190lbs x 8

10 pull ups

25 push ups

10 pull ups

I didn’t get a chance to post yesterday’s row/ride brick so I will do it now.  I had my best row session of 2015 pulling 4501 meters in 20 minutes.  I backed it up with 3.17 miles on the stationary bike in 10 minutes.

Today I felt some blowback from my extensive bench pressing session on Tuesday with some mild pain in my left shoulder.  I need to be very cautious as past experience has demonstrated that benching through shoulder pain leads to shoulder pain of greater intensity and longer duration.

At the gym today I mixed in pull and push movements including some high pull ups, something I need to do a lot more of if I want to get my muscle up to anywhere close to a respectable level.

Today’s Workout

5 minutes cardio/stretching

8 high pull ups

Cybex seated shoulder press – 80lbs x 12

One arm cable tricep push down – 22.5 pounds x 12

8 high pull ups

Cybex seated shoulder press – 120lbs x 10

One arm cable tricep push down – 27.5 pounds x 10

8 high pull ups

Cybex seated shoulder press – 140lbs x 8

One arm cable tricep push down – 32.5 pounds x 8

Seated alternating dumbbell curl – 25lbs x 12

Seated dumbbell shoulder shrugs – 65lbs x 10

Seated overhead dumbbell tricep extension – 55 lbs x 10

Seated alternating dumbbell curl – 40lbs x 8

Seated dumbbell shoulder shrugs – 70lbs x 10

Seated overhead dumbbell tricep extension – 60 lbs x 10

Seated alternating dumbbell curl – 50lbs x 5

Seated dumbbell shoulder shrugs – 75lbs x 10

Seated overhead dumbbell tricep extension – 65 lbs x 7

I started off my mostly core workout with a 30/60 which is 30 pull ups and 60 push ups broken into three sets of 10/20 with minimal rest between them.  The 90 total reps felt like just the right number to get my body ready for more work.

My upper body, especially my shoulders are pretty sore today.  I suspect the main culprit were the heavy reverse shrugs from yesterday.  This weekend all of my “work outs” will revolve around actual work as my girlfriend and I will be working hard on the new chicken coop run.

Today’s Workout

5 minutes cardio stretching

10 pull ups

20 push ups

10 pull ups

20 push ups

10 pull ups

20 push ups

20 hanging knee raises

Full extension plank hold x 30 secs

20 hanging knee raises

Cybex abdominal machine 130lbs x 10

15 back extenstions

20 P-bar knee raises

Full extension plank hold x 30 secs

Cybex abdominal machine 150lbs x 8

20 hanging knee raises