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
Axle Clean and Jerks (one clean)
85x1
105x1
125x1
145x1
165x1
185x1
205x1
225x1
245x1
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
Axle Clean and Jerks (one clean)
85x1
105x1
125x1
145x1
165x1
185x1
205x1
225x1
245x1
265x7
Pulldowns
95x10
155x8
185x8
215x8
245x8
275x8
Incline Dumbbell Bench Presses
35’sx10
70’sx8
90’sx8
110’sx8
Stretching
Comments: Work still wearing me down. Went and got an adjustment after work from chiro to see if that alleviated the shoulder issue any. I really carry a lot of tension in my neck and traps. I figured it wouldn’t hurt to work on the other aches while I was there. Shoulder traction definitely got something to shift back but hard to tell if everything is good at the moment. Other things moved too that felt became tight. I have alternatives to work around the issue but I’d rather not if it’s feeling well enough if what I’m doing will be the big money exercises and programming. SC Nats happened and I know I would’ve done poorly with the events. Warmed up on the exercise bike as per usual. 156bpm highest reading this time I think. Felt good. Found out the pacer was set to the max as I wanted to try and push it a little more. Oh well. Calves were tight and stiff feeling. Ankles a little achy. Goblet squats were ok. Ached at the start but felt better by the end. Knees were a little stiff at the start on the RDLs and felt a little better by the end. Band rows felt good. Really trying to work the different positions of my shoulder and hand placement to get the back and shoulders moving and feeling good. Then pushups. I had the option to do these at an angle to not stress the right shoulder as much. I figured I’d at least see if my shoulder was feeling ok before committing to that. Not great but better than it had felt all last week so that is something. Just got to keep an eye on things. Have another massage coming up in two weeks and might go to the chiro again. Plank was easy, not much to say here. Then the biceps stretches. Felt ok here too. Hip swings after that. Nothing really shifted here other than my hip. Lifting next. Axle yet again. Same thing with 20lbs jumps in singles to the top set and then rep away. Using the new rubber plates. Not sure how they will hold up but I feel like the lighter ones bounce more than the old ones did. Again, treating every attempt on the clean the same. Focused and controlled until the second pull. Still going good with the pulls being above my belt. I’ve had issues in the past with it being too low. Just got to keep practicing. Axle has been making me nervous with how sore my arms feel after a few sets from the stone of steel work. But this time no super soreness. But still supremely cautious. Had the wrist wraps this time and put chalk on first thing so that it didn’t become a pasty mix later if I was sweating too much. 245lbs was when I had to take a moment to adjust after racking the weight. I had been able to pretty much clean and jerk with little break in between but 245lbs needed a moment. Lockout felt a little harder than I wanted it to. Working set next. I really wanted 8 reps here as that would be a slight lifetime PR. Axle has not felt comfortable. So much focus has been on long or dumbbell and I guess having the log on my body and the short dip has made me feel like that is more comfortable. I don’t feel as stable on the axle now. Keep going out front. I was worried I’d only get a double after how the second rep felt. Then it was a little rocky on the fifth rep. Managed to get another two reps before missing going for the eighth. The seventh felt an awful lot like the ninth rep last time I did these so I knew that next rep was going to be hit or miss by that point. I’m sure this will click eventually. Reps after this. Pulldowns have been feeling good so figured I’d strike while the iron is hot. No super soreness in the arms so I wouldn’t feel like I was limited today. Did the max amount of sets with a plan of matching the most weight I’ve done so far since coming back from injury and improve my reps on it. After the warm-up, it was sets of eight with 30lbs jumps. I might be limited to around 300lbs for total weight on these but will have to see. 275lbs was definitely near my limit for these reps but it felt good. Incline dumbbell to end the day. This had been an exercise I was testing out on Saturday to see if it was better or worse and it didn’t feel nearly as bad as flat dumbbell bench. Machines on incline hurt and I think that is because it is a fixed path and I can move the dumbbells. Knowing that the idea is to build up the pectorals to protect the shoulders helped me figure things out a little. I figured on doing the minimum sets to keep shoulder stress down. If the dumbbells were too much, I could switch to using a log which would reduce ROM. If that was too much, pec deck was an option. Warm-up didn’t the best but it wasn’t terrible. Felt better than flat dumbbell had done last week. I wanted to move through things quick so I was expecting there to be dumbbells for the planned jumps. I had forgotten that the one 70lbs dumbbell broke so I had to improvise with a 65lbs dumbbell and 5lbs weight from the cable stack. Made that side very awkward to balance but I got through it. I felt a little light headed after that set. Not sure what that was about but I guess I was holding my breath to try and keep steady. Same thing happened with 90lbs. I had a bad shouldering of the dumbbells and almost pulled me off the left side of the bench. 110lbs and the wraps were on. This would be interesting. Didn’t start off well. I guess I was used to the long handles of the dumbbells with plates as I biffed the shouldering here too but recovered. Finally got things adjusted after the first three reps. Got a little wonky on number six and corrected again for number seven. Eight was starting to get away from me but I think I had another two ugly reps there. My shoulder didn’t explode so that was good. Home to stretch, recover and eat.
Pulldowns
95x10
155x8
185x8
215x8
245x8
275x8
Incline Dumbbell Bench Presses
35’sx10
70’sx8
90’sx8
110’sx8
Stretching
Comments: Work still wearing me down. Went and got an adjustment after work from chiro to see if that alleviated the shoulder issue any. I really carry a lot of tension in my neck and traps. I figured it wouldn’t hurt to work on the other aches while I was there. Shoulder traction definitely got something to shift back but hard to tell if everything is good at the moment. Other things moved too that felt became tight. I have alternatives to work around the issue but I’d rather not if it’s feeling well enough if what I’m doing will be the big money exercises and programming. SC Nats happened and I know I would’ve done poorly with the events. Warmed up on the exercise bike as per usual. 156bpm highest reading this time I think. Felt good. Found out the pacer was set to the max as I wanted to try and push it a little more. Oh well. Calves were tight and stiff feeling. Ankles a little achy. Goblet squats were ok. Ached at the start but felt better by the end. Knees were a little stiff at the start on the RDLs and felt a little better by the end. Band rows felt good. Really trying to work the different positions of my shoulder and hand placement to get the back and shoulders moving and feeling good. Then pushups. I had the option to do these at an angle to not stress the right shoulder as much. I figured I’d at least see if my shoulder was feeling ok before committing to that. Not great but better than it had felt all last week so that is something. Just got to keep an eye on things. Have another massage coming up in two weeks and might go to the chiro again. Plank was easy, not much to say here. Then the biceps stretches. Felt ok here too. Hip swings after that. Nothing really shifted here other than my hip. Lifting next. Axle yet again. Same thing with 20lbs jumps in singles to the top set and then rep away. Using the new rubber plates. Not sure how they will hold up but I feel like the lighter ones bounce more than the old ones did. Again, treating every attempt on the clean the same. Focused and controlled until the second pull. Still going good with the pulls being above my belt. I’ve had issues in the past with it being too low. Just got to keep practicing. Axle has been making me nervous with how sore my arms feel after a few sets from the stone of steel work. But this time no super soreness. But still supremely cautious. Had the wrist wraps this time and put chalk on first thing so that it didn’t become a pasty mix later if I was sweating too much. 245lbs was when I had to take a moment to adjust after racking the weight. I had been able to pretty much clean and jerk with little break in between but 245lbs needed a moment. Lockout felt a little harder than I wanted it to. Working set next. I really wanted 8 reps here as that would be a slight lifetime PR. Axle has not felt comfortable. So much focus has been on long or dumbbell and I guess having the log on my body and the short dip has made me feel like that is more comfortable. I don’t feel as stable on the axle now. Keep going out front. I was worried I’d only get a double after how the second rep felt. Then it was a little rocky on the fifth rep. Managed to get another two reps before missing going for the eighth. The seventh felt an awful lot like the ninth rep last time I did these so I knew that next rep was going to be hit or miss by that point. I’m sure this will click eventually. Reps after this. Pulldowns have been feeling good so figured I’d strike while the iron is hot. No super soreness in the arms so I wouldn’t feel like I was limited today. Did the max amount of sets with a plan of matching the most weight I’ve done so far since coming back from injury and improve my reps on it. After the warm-up, it was sets of eight with 30lbs jumps. I might be limited to around 300lbs for total weight on these but will have to see. 275lbs was definitely near my limit for these reps but it felt good. Incline dumbbell to end the day. This had been an exercise I was testing out on Saturday to see if it was better or worse and it didn’t feel nearly as bad as flat dumbbell bench. Machines on incline hurt and I think that is because it is a fixed path and I can move the dumbbells. Knowing that the idea is to build up the pectorals to protect the shoulders helped me figure things out a little. I figured on doing the minimum sets to keep shoulder stress down. If the dumbbells were too much, I could switch to using a log which would reduce ROM. If that was too much, pec deck was an option. Warm-up didn’t the best but it wasn’t terrible. Felt better than flat dumbbell had done last week. I wanted to move through things quick so I was expecting there to be dumbbells for the planned jumps. I had forgotten that the one 70lbs dumbbell broke so I had to improvise with a 65lbs dumbbell and 5lbs weight from the cable stack. Made that side very awkward to balance but I got through it. I felt a little light headed after that set. Not sure what that was about but I guess I was holding my breath to try and keep steady. Same thing happened with 90lbs. I had a bad shouldering of the dumbbells and almost pulled me off the left side of the bench. 110lbs and the wraps were on. This would be interesting. Didn’t start off well. I guess I was used to the long handles of the dumbbells with plates as I biffed the shouldering here too but recovered. Finally got things adjusted after the first three reps. Got a little wonky on number six and corrected again for number seven. Eight was starting to get away from me but I think I had another two ugly reps there. My shoulder didn’t explode so that was good. Home to stretch, recover and eat.
No comments:
Post a Comment