December 27, 2016 – Week 3, Day 1

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x10

Incline Bench Presses
45x10
75x5
75x5
105x8
135x8
165x8
195x3
135x8

One Arm Dumbbell Rows (supported, tripod)
40x10/10
50x10/10
60x10/10
70x10/10
80x10/10

Stretching

Comments: Still getting some aches in my left side near the lower and back and hip. Sometimes nerve pluses. Again, it is nowhere near as bad as it had been and it still a lot less than what I was having most of the time I was doing PT. However, it is present at times and it creeps into my mind that I’m one false step back to being in pain. Got to stay focused and be smart. Massages the last two days to try and help promote recovery in the area. Got to keep a positive attitude and keep on keeping on. Had to use a different elliptical machine so not quite the same as what I was using. The stride felt smoother but resistance easier and I didn’t feel like the setting really adjusted much. Heart rate got to 158bpm (I got a heart rate monitor with my new watch and my pulse was anywhere from 51bpm to 129bpm yesterday). Calf raises still feeling ok, perhaps a bit more fatigued than last time with completing the reps. I wasn’t sure how box touches would go but thankfully they both were good. Hamstrings were quite tight on the wide style. Change up having squat therapy first. I had to catch myself as I was not pausing the first few reps. Had to make sure I stayed tight. Box squats were done with the bar. Plan is to add more reps next time. The good power rack was in use so I had to use the half rack to practice unracking weight and walking it out. I certain I need to fix up my form on these but hey, it is weight on my back. Pressing for this session was incline benching. Work up to a tough set of eight. I knew I wasn’t going to be hitting a PR on this and I really had to try and gauge where I was by feel on that first warm-up with the bar. Left shoulder didn’t like it at first. Out of practice. I realized quick that I needed to aim lower than I had planned. Even my low ball was too much for this session and I racked what I thought would be my top set after three as I knew my triceps wouldn’t be able to get much more. About 100lbs under my best for these kind of reps. I did another set with a lighter weight to get my four sets of eight. Then on to one arm dumbbell rows. I can do a lot more weight but goal here was to get some strict work. Trying like mad to keep my midsection tight and prevent rotation to one side. This was a tough task by the last set. Now I need to rest and assess in the morning how my body is doing.