January 10, 2017 – Week 5, Day 1

5 Minutes Cybex Arc Trainer

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
95x5
135x5

Incline Bench Presses
45x5
45x5
80x3
80x3
110x6
140x6
170x6
200x6
180x6

One Arm Dumbbell Rows (supported, tripod)
50x10/10
60x10/10
70x10/10
80x10/10
90x10/10

Stretching

Comments: On to week 5, one month of training down with no issues. Didn’t get as much sleep as I would have liked two days ago so I made sure I got to bed early so that I was rested for this workout. I used the Arc Trainer again for warm-ups as I noticed that I was feeling some soreness in my posterior chain I wasn’t getting with the elliptical. Heart rate got to only 160bpm compared to last session. Checked bodyweight and I’m back up to 257lbs. Calf raises went well. I’m noticing the calf muscles are standing out more. Granted the left side is still behind but not as bad as it had been. There was a lull in the activity at the gym so I was able to setup the box touches and squat stuff so I could go through them without much interruption. Hamstrings felt good on the wide stance box touches. Tried to mimic last session with the squat therapy. I might have had some slack in some reps but I corrected it on the following rep each time (or over-corrected, not sure). A lot going on with these squats, trying to get everything right. Box squats again. More progression with bar, quarters and then plates. These felt great. Some lower back fatigue and slight muscle soreness after the top set. But not pain so that is good. Each rep I’m thinking “do it better”. Then on to upper body work. Incline pressing again. Lower reps but I knew what to expect this time as far as how to approach things. Same plan as floor pressing last week. I knew not to aim so high but I figured I had improved enough to go for my low ball number I attempted last time plus some change. Definitely tough but got what I wanted this session. Really trying to keep my lower body from air humping these up like I’ve done in the past with the heavier weights to get past the sticking point dead zone I have in the mid-range. Then on to one arm dumbbell rows. Same as last time, just aiming for more weight. Midsection is getting stronger and better at stabilizing so I knew I could up the weight a bit. Even the top set wasn’t near as tough to keep from rotating then last time. However, it is getting to the limit of what I can do with this controlled and strict motion. No straps yet but I don’t know if they would do anything as far as keeping things strict as support grip has always been pretty good. Just have to see. Home to eat and stretch and try to get some quality sleep.