About the dips, I'm assuming that you are doing them with proper form, and at least hitting parallel, or going below.
Do you have access to a weight belt that will allow you to do weighted dips? Even if you begin by only adding 10 lbs, it may surprise you at how quickly your dip strength, and number of reps will improve.
I believe I'm doing them right.. I think on the third set I sorta lose form a bit and wind up leaning back, causing me to use the tris more than the pecs.. I then kick myself and do them right for the last set.
I keep looking in the gym for a weight belt, but never see one... I'll look harder.
Apparently I felt the need to do some cardio today. Could it have been that piece of cake last night? Maybe the shortbread cookies that have made themselves to our office... dunno... but it needed to be done.
Warm Up: Three minutes
Intervals: 10 strokes high speed, 60 second rest, 15 strokes at high speed, 60 second rest, 20 strokes at high speed. Did two cycles of that and then rowed at a 27 strokes per minute for about nine minutes.
Total Distance: 501 meters. But the scenery didn't change.
Total Calories: 215
Total Time: 20 minutes
Total Calories: 216
Total Time: 21 minutes
I threw in a two minute jog in the middle somewhere.
All cardio equipment should come with virtual reality goggles, you pick the scenery. Now wouldn't that be sweet!
About the dip belt. You can run a cable through a regular squat belt, or buy a belt specifically for adding weight to dips. I think that you will be surprised to see that you are already capable of adding additional resistance. Start with only 10 lbs just to get the feel of it, and to break through the mental barrier of weighted dips. Before long, you will be adding more plates, and people will be gawaking at you.
Your doing great Yadmit,
Thoughts: The "What the Hell" is for the Bench Press. I haven't done it in ages and I seem to recall telling myself I wanted to get to 200lbs by the end of the year. Doesn't look as thought that'll happen. However, I was pleased with what I pushed. Common sense kicked in when I hit the fourth one and decided at that point to stop by putting it on the rack instead of dropping it on my head.
Only three sets of the Standing Calf Raises as they were killing me and I didn't feel too well at the end of the third set.
Upped everything except for the Rows. But I did match the target reps for it.
Its almost funny, here I have been hyping the virtues of weight dips, and you are doing front squats. I'm only saying this because performing front squats correctly is an art! Overall, squats may be the single most beneficial movement that you can do, and form is absolutely critical. Front squats require near perfect focus and balance. Doing them well is like ballet with weights. Lift