What is old is new again

Apr02
by Duf on April 2, 2015 at 5:36 pm
Posted In: Daily Workouts

Behind-the-back-ShrugToday I incorporated a couple exercises I used to do pretty regularly that dropped out of the rotation for quite awhile, reverse smith machine shrugs and prone curls.  When mixed with the pretty diverse variety of other movements in the workout I emerged from it feeling like my upper body was taxed pretty evenly.

Today’s Workout

5 minutes cardio/stretching

60 second wall handstand

Seated smith machine shoulder press 110lbs x 10

10 pull ups

Seated smith machine shoulder press 130lbs x 8

10 pull ups

Seated smith machine shoulder press 160lbs x 1

Seated smith machine shoulder press 110lbs x 8

10 pull ups

Standing smith machine reverse shrugs – 200lbs x 10, 250lbs x 10, 270lbs x 6

60 second wall handstand

Prone ez bar curls – 40lbs x 12, 50lbs x 10, 60lbs x 10

Standing one arm overhead dumbbell tricep extension – 20lbs x 12, 25lbs x 8, 30lbs x 6

10 pull ups

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Busting the bench

Apr01
by Duf on April 1, 2015 at 5:28 pm
Posted In: Daily Workouts, Lifting Heavy Things

10809883_1482395212021319_721556391_a[1]Today I had one of my best numbers benching in a loooong time.  The 230 pound top end wasn’t that big of a deal but the reps I got at lower weights were the highest I have racked up in recent memory.

For my last burnout set at 135 pounds I did dead stop reps where the bar is literally laying across your chest for a second or so before you begin pushing.  It’s a good way to develop your power low in the movement.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 3, 225lbs x 1, 230lbs x 1, 205lbs x 6, 185lbs x 10, 185lbs x 7, 185lbs x 7, 135lbs x 15, 135lbs x 10 (dead stops)

Pec Dec – 130lbs x 12, 150lbs x 10, 210lbs x 6, 150lbs x 6

 

 

 

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Good pull

Mar31
by Duf on March 31, 2015 at 5:26 pm
Posted In: Daily Workouts, Endurance activities

joelrogers-com201202R-CB1-0526[1]Even though I may have survived running as part of my brick today I opted for a row/ride combo instead.  It’s been quite awhile since I put in 20 minutes on the rower.  For whatever reason I seemed to have benefited from the layoff, I had my best pull possibly of 2015, racking up 4485 meters.

I was sweaty mess by the time I got off the stationary bike.  Unfortunately due to my senility, I had no clothing to towel to dry off with or clothing to change into if I would take a shower.

Today’s Workout

5 minutes cardio/stretching

Row/Ride brick

20 minute row – 4485 meters covered

10 minute ride – 3.10 miles covered

 

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Mixed up week

Mar30
by Duf on March 30, 2015 at 5:33 pm
Posted In: Daily Workouts

0[1]This is going to be an out of order week for me workout-wise which isn’t necessarily a bad thing.  It’s good to keep your body confused as much as possible.  Because I am not going to do chest/bench work until Wednesday it slid my other workout days ahead one spot, meaning today I did lower body weight work. To add to the confusion I just ran five and a half miles with Cindy on Sunday.  Lifting the day after running a decent amount isn’t a formula I utilize very often if ever.

I didn’t get to start with the max effort part of the workout like I typically prefer either.  I didn’t get on the leg press sled until after I did leg extensions and curls adding more muscular confusion.

Things went ok but I think I will be writing a pain check tomorrow which will be expensive considering I need to get my cardio work in.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Seated leg extension with 1 sec pause at top – 90lbs x 12, 110lbs x 10, 150lbs x10

Seated leg curl – 100lbs x 10, 120lbs x 10, 140lbs x 6

Leg press sled – 315lbs x 10, 405lbs x 10, 495lbs x 4

15 pull ups

One leg calf raises while holding 45 pound plate – 8 reps each leg x 3 sets

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Unexpected bench chaser to a Century start

Mar27
by Duf on March 27, 2015 at 5:15 pm
Posted In: Circuit training/pyramids, Daily Workouts

maxresdefault[1]So I decided to start my workout with a quick Century circuit which I completed in under 3 minutes.  I planned to fill out the rest of the session with mostly core exercises.  Well my bench press buddy showed up and asked if I wanted to do some benching since we have not been able to get our schedules coordinated the last two weeks to do so.  Despite sucking wind after the Century I said sure, why not.  It’s always good to shake up your routine, even if it means doing movements on different days.  I did actually just do a decent benching/chest session on Tuesday.

I did better than I expected, pressing 225 pounds off my chest cleanly, a weight I didn’t even attempt earlier in the week because I was feeling weak.  The rest of the reps went better than expected as well.  I thought starting off with a HIT circuit like the century would have hindered my benching more than it did.

Today’s Workout

5 minutes cardio/stretching

Century circuit – 40 bodyweight squats, 30 push ups, 20 hanging knee raises, 10 pull ups in less than 3 minutes

Barbell bench press – 135lbs x 10, 185lbs x 5, 225lbs x 1, 185lbs x 9, 185lbs x 7, 185lbs x 6, 135lbs x 15

10 pull ups

Pec dec – 110lbs x 10, 130lbs x 8, 145lbs x 6

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