June 21, 2018 – Week 7, Day 2

5 Minutes Expresso Interactive Upright Exercise Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Push-ups
BWx15

Bodyweight Plank
20 Seconds

Biceps Stretches
20 Seconds
20 Seconds

Front to Back Hip Swings
BWx10/10

Side to Side Hip Swings
BWx10/10

Wide Grip Deadlifts (straps)
135x5
205x3
275x1
325x2
325x2
325x2
325x2
325x2

Smith Machine Weighted Planks
BW+155x30 seconds
BW+155x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: Still achy left shoulder. But I don’t think frequent chiro sessions will help that after the initial adjustment. Still a little off as far as feeling like strongman is worth my time but it is a lot better than how I was feeling Saturday last week. Lower back is achy, feeling like it was gnawed on. Been very busy at work, no breaks this whole week. No walking this week to let my knee recover some more. Gym was pretty packed downstairs. It ended up being even more packed by the time I came back downstairs after warming up. Wore the copper sleeves again. Tried a different track on the bike. Heart rate only got up to 140BPM. Wrists were a little achy on the calf work while bracing against the walk. Knees weren’t really bothering me on the goblet box squats that bad. Again, trying to think hips. RDLs again feel slightly worse than the squats. I was a little cautious with the band rows to make sure I wasn’t using too much arms. Felt too easy, might need to get a new band to use as it might be wearing out. I was expecting some shoulder tightness on the push-ups but they actually went pretty good. But I might be only half repping these by not fully locking out every rep. That might be keeping stress off the shoulder. Plank was easy but the position seems to make the shoulder ache when I finally “relax”. Then the biceps stretches. Needed those. Into the hallway for the hip swings. I was advised to stick to the modified workout this session. That meant dropping the front box squats. That was the only change so wide grip deadlifts was next. Joints achy so I tried to do a few more reps to warm-up. Funny how last time I was worried my hamstrings would be barking at me and now it is my knee. No rehband belt again. First working set felt slow. But that is usually the case with speed work sets. Second set felt much better. I don’t feel like any of the doubles were truly perfect. There were parts of them that I lived. I feel my second set was the best overall, with the fourth set being the one where I accelerated to lockout the best and the fifth and final set having the best second rep. Next part of the workout was abdominal bracing stuff again. Weighted planks on the smith machine and then bodyweight for side planks. The weight is not getting any easier on these. It is a bit jarring since the weight isn’t there until I lift it essentially. Feel it in my joints at the start. Right side of my abdominals were feeling like they were cramping on these but I got my double 30 seconds. Shoulder ached after the tension was released. Side plank set to finish. Feels like a long minute, trying to brace for that long. It feels really good when I’m done and can stop. Finished up early so home to stretch and get ready for another day of work.