5 Minutes Elliptical
Leaning Calf Raises
Sumo Box Touches (12” Box)
Box Squats (15”)
Regular Box Touches
Dead Floor Presses
Wide Grip Rack Chins
Excited to get back to training. I think this is what a dog feels like
when they take the cone off and ask if it wants to go for a walkie.
Initially, this was going to be tomorrow for the start but weather
indicates snow for Saturday so I moved this week up a day. Usually I do a
dynamic warm-up but workout calls for short cardio to start. 5 minutes
on the elliptical with the highest elevation to target the most muscles
and least joint impact. First half moving forward, second half
backwards. Checked heart rate at 162bpm at the end. Got a good sweat.
Lot of high rep bodyweight stuff. I didn’t think the calf stuff would be
that tough but near the end, they were burning. I did like 10 at the
start but I felt I wasn’t at a 45-degree angle so I adjusted and started
over. Next on to box touches with a wide stance. No issues here, good
stretch in the hamstrings and good blood flow. This had been one of the
exercises I had been worried about at the start. Then on to box squats. I
kept my arms up to mimic using a barbell and practiced keeping tight in
my back. No issues other than feeling tired after all the reps. Back to
box touches with my conventional stance. Not as much flexibility as the
sumo style. I was even more concerned with how these would go but these
also were fine on the back and hamstrings. I just hope I’m doing them
right. Up next was squat therapy stuff. Arms over head and working on
keeping good form. Shoulder width stance here. Thoracic spine held up
well but left shoulder started to ache by the end. Then on to lifting
with weights. Dead floor presses up to a conservative 5rm was the plan.
Took a bit to feel like I was back at it. I did work up to 255lbs but it
was definitely not a conservative 5rm, closer to a max effort. I should
have stopped at 225lbs for the day. Need to realize I’ve been away for
almost 7 months and keep the ego out of it. Need to get that out of my
head before the next session or I could end up back like I had been.
Sobering to say the least. Then on to wide grip rack chins. Never done
these before. Plan was to do max reps keeping shy of failure by 2-3
reps. First set, I felt my left biceps cramp pretty hard on the 3rd rep.
It went away after that but I need to keep an eye on the left shoulder
and biceps as it does seem like the PT sessions really didn’t address
the issue. But it felt good to exercise again. Home to stretch, eat and