December 20, 2016 – Week 2, Day 1

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Box Squats (16”)
BWx25

Regular Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Dead Floor Presses
45x5
45x5
80x3
80x3
110x1
110x1
140x5
170x5
200x5
230x5
260x5

Wide Grip Rack Chins
BWx18
BWx12

3 Way Seated Shoulder Raises
12’sx10/10/10
20’sx10/10/10

Stretching

Comments: Made it through this first workout this week. Really shouldn’t be an accomplishment but with the past few months, the previous two times I tried to get back to training, I didn’t make it through the first workout of the second week. Progress. 5 minutes on the elliptical as I’ve been doing. I noticed walking yesterday night that I was moving with much more powerful strides. I was moving about 10 strides a minute more on the elliptical this session. Heart rate at 164bpm at the end. Tight calf finally seems to have calmed down so no issues really with calf raises. Both wide stance and regular box touches feel great and I’m enjoying the movements. Box squats were lowered 1” from last time. Quads cramped up on me about 3 reps in. Not sure what that was all about but I pushed through. Tried to keep flexion to a minimum but I can tell from some reps that I relaxed too much and didn’t keep everything tight in the lumbars. Squat therapy seemed to go well. Didn’t want my legs cramping up on these like box squats. Same box height as box squats. Got into a more touch-n-go style and felt almost rhythmic. I think I managed to keep my lower back in a better position compared to the box squats this session. Then on to lifting with weights. Dead floor presses again, aim for a little more than last time. As I mentioned, I should have stopped at 225lbs last time so only attempting a small increase on the tough set of 5 with 255lbs. Form felt better, things felt like they were firing better. First work set I felt like I was going to crush it. But started to feel heavier right after that haha. 260lbs was not as tough as 255lbs and I think I kept my butt on the ground better this time. Still needs a lot improved. Wide grip rack chins after that. I was concerned this would bother my left biceps again but thankfully, that was not the case. I got 18 the first set and 12 the second. Didn’t recover as well as I had thought between sets. New exercise added this session. Seated dumbbell raises for a tri-set. Another one I was concerned would irritate the left biceps and deltoid. I meant to go lighter but couldn’t find the lighter dumbbells so I stuck with what I could find. No issues on the first set as pretty light. Second set was doable but perhaps a bit much for getting a pump and blood flow. Some stiffness and soreness after the workout but nothing during so that is good. Home to stretch, eat and rest.