Lucky 7(0)

Mar26
by Duf on March 26, 2015 at 5:27 pm
Posted In: Daily Workouts

dumbbell-shoulders-press[1]Today I pressed two 70lb dumbbells over head from the seated position for the first time in a long time.  I think the most I have ever gotten overhead was 75’s and that was in my creatine enhanced days.

The toughest part of pressing heavy dumbbells overhead is getting them from resting on your knees to the starting position.  The first rep is a bear since you are basically at a dead stop with the weight at the very bottom of your ROM.

 

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Seated overhead dumbbell press – 40lbs x 12

Seated alternating dumbbell bicep curl – 25lbs x 12

Seated overhead dumbbell press – 55lbs x 10

Seated alternating dumbbell bicep curl – 40lbs x 8

Seated overhead dumbbell press – 70lbs x 3

Seated alternating dumbbell bicep curl – 50lbs x 5

Skull crusher tricep extensions – 50lbs x 12

Recline dumbbell hammer curl – 30lbs x 10

Skull crusher tricep extensions – 85lbs x 6

Recline dumbbell hammer curl – 35lbs x 8

Skull crusher tricep extensions – 95lbs x 4

Recline dumbbell hammer curl – 40lbs x 6

Standing dumbbell shrugs – 70lbs x 12

Bench tricep dips x 30

Standing dumbbell shrugs – 75lbs x 12

Bench tricep dips x 30

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Keep popping out of the groove

Mar25
by Duf on March 25, 2015 at 6:04 pm
Posted In: Endurance activities

Runner_main[1]Ever since the new year I have been trying to get my running program consistent with a goal of slow but steady improvement in both distance and pace.  I have yet been able to establish this as injury or circumstance has repeatedly interfered with that plan.  Today I did my first running in a couple weeks.  My body tolerated it but certainly did not embrace the movement.

Today’s Workout

Run / Ramp brick

20 minute run – 2.26 miles covered

10 minutes Precor Crossramp

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Weak from work, added a 7 footer

Mar24
by Duf on March 24, 2015 at 5:21 pm
Posted In: Daily Workouts, Fitness Equipment

200_s[1]I felt off from my three day weekend that was filled pretty much exclusively with labor.  Cindy and I built a 10′ x 8′ raised platform and then a shed on top of the platform which is going to be transformed into a chicken coop.

I also made a small addition to my bar park, adding a shorter, 7 foot high bar for Cindy to use since my 8 footer is out of reach.  I documented the process here.

Anyway all of that labor left me pretty much feeling sore all over.  I felt weak doing bench press work today as a result.  Not having my gym buddy there to spot me didn’t help.  Doing dumbbell chest press after being fatigued from normal bench made the 75 pound dumbbells more than enough weight for me.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Barbell bench press – 135lbs x 10, 185lbs x 8, 205lbs x 3, 215lbs x 1, 185lbs x 7, 135lbs x 12

Pec dec – 100 lbs x 12, 120lbs x 10, 130lbs x 8

10  pull ups

Flat bench dumbbell chest press – 50lbs x 12, 70lbs x 10, 75lbs x 6

10 pull ups

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Five flags

Mar20
by Duf on March 20, 2015 at 5:47 pm
Posted In: Daily Workouts

dragonflagToday was a nice mix of core and shoulder work.  The star of the core exercises were the three sets of five dragon flags.  The two skin the cat sets and wall handstand “walking” taxed my shoulders pretty heavily.

I was encouraged hearing several snowbirds speaking of their plans to head up north after Easter, which is next weekend.  It will be a welcomed exodus.

Today’s Workout

5 minutes cardio/stretching

20 hanging knee raises

5 dragon flags

Standing dowel oblique rotations x 20

5 dragon flags

Standing dowel oblique rotations x 20

5 dragon flags

Standing dowel oblique rotations x 20

5 skin the cat reversals

60 second wall handstand

15 back extensions

20 one hand alternating wall handstand

4 skin the cat reversals

60 second frog stand

60 second wall handstand

20 hanging knee raises

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Way behind Ray

Mar19
by Duf on March 19, 2015 at 5:59 pm
Posted In: Daily Workouts, Ray's Way

photo[1]I have not done anything resembling a Ray’s Way circuit in a long time. I named the circuit Rays Way after it’s namesake Ray, who lives in NYC and I know for many years thanks to my involvement with the Bar-barians.   Ray did/does this circuit as part of his high level bar/calisthenics work.  Ray has made incredible gains in his calisthenics endurance and power.  The other day he posted a video where he knocked out 70 dips in one set, yes, 70.

Anyway if you do this circuit the way it is intended you really push your endurance.  You have 3 minutes to complete each round of dips, pull ups and push ups and then a 2 minute rest period before you start again with the next circuit.  In total you complete the circuit five times.

Well I did not look at a clock at all today.  I just wanted to do 5 sets of dips, pull ups, and push ups, something I had not done in a workout in far too long.  I was somewhat safe with my set numbers, only doing 15 dips, 8 pull ups and 20 push ups each round.  Even with those modest numbers and bloated rest periods I had to drop off the p-bars briefly during the last set of dips after rep 12 to shake out my triceps before doing the last three reps.  Oh well it’s a start.

Today’s Workout

5 minutes cardio/stretching

Ray’s Way circuit

15 dips

8 pull ups

20 push ups

15 dips

8 pull ups

20 push ups

15 dips

8 pull ups

20 push ups

15 dips

8 pull ups

20 push ups

15 dips

8 pull ups

25 push ups

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