January 31, 2017 – Week 8, Day 1

5 Minutes Elliptical

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Dead Floor Presses
45x10
95x3
145x3
195x3
245x3
295x3

Wide Grip Pulldowns
70x15
110x8
130x8
150x8
170x8

Incline Dumbbell Bench Presses
30’sx10
60’sx10
70’sx10
80’sx10
90’sx10

Chest Supported Rows
100x10
120x10
140x10
160x10

Stretching

Comments: First week with the new adjustments. Less lower body stuff on the upper body days, more big exercises on the upper body days. Still dealing with SI issues but they have felt less intense the last three days. Not sure if improving or just fluctuating as it has been. I was looking forward to this workout for some things but anxious about other things. The AMT and Arc trainers were all in use as well as the newer elliptical machines so I had to use an older model that didn’t have an elevation adjustment. HR only got up to 119BPM. Both styles of box touches were good. More of a dynamic warm-up to help get the hamstrings to wake up and stop being so tight. Dead floor presses right off the bat. Goal was big jumps up to a 3rm. I had been thinking about what I wanted to hit since I was given this workout and even the day of, I was second guessing myself on hitting the top set I had planned. Triceps and biceps have gotten back or exceeded preinjury status but still have stuff lagging behind (shoulders, back, etc;). My second to last set felt easy so I knew I had to get it. I was successful and I feel I still had something in the tank. Big improvement on here. Next was wide grip pulldowns. Same idea as last time I did pulldowns; controlled, full range of motion and feeling the back muscles doing the work. No herky-jerky as I need to keep the lower back stable. This was less reps per set than last time but I was using more weight by the end. Hopefully working strict will help get my back muscles back to form. Then incline dumbbell presses. Plan being a comfortable set of ten. I was going to go with just 80’s as a top set but I was feeling good so I went up to 90’s. Not exactly a comfortable set of ten but well short of max effort to get these reps. I did the last two reps with pauses to ensure that I was doing the weight with control. Happy with how my pressing strength was going this session. Almost feel like how a preinjury session would be going haha. Last thing on the agenda for today was chest supported rows. This was something that concerned me as this was one of the exercises that had exacerbated my injury back in June. However, I knew it wasn’t the exercise but the way I was doing it. So used a lot less weight than I have in the past on this to make sure I was doing them full range of motion with control. Just like the pulldowns. I know that improvements will come. No issues here. Home to stretch and eat.