5 Minutes Expresso Interactive
Upright Exercise Bike
Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Modified Angled 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
12” Log Clean and Push Presses (one clean)
96x1
116x1
136x1
156x1
176x1
196x1
216x1
236x1
Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Modified Angled 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
12” Log Clean and Push Presses (one clean)
96x1
116x1
136x1
156x1
176x1
196x1
216x1
236x1
256x8 PR+1lbs & 2 reps
Neutral Grip Pulldowns
100x10
160x8
190x8
220x8
250x8
265x8
Cybex VR3 Pec Fly
100x12
150x8
180x8
210x8
Stretching
Comments: Been dark and rainy. Felt Saturday’s workout on Sunday. Especially the keg carries and the sandbag loads. Hips were really tight. Shoulder is still sucky. Have a deep tissue massage coming up Monday and debating on going to the chiro in the interim. Day at work kind of sucked and had no lunch due to the container having a broken seal. Exercise bike to warm-up. 156bpm highest reading. Gave myself only a 2 minute and 15 seconds head start on the pacer to see if I could stay ahead until the end. I was able to complete the 1.5 mile course ahead but shortly after was overtaken. Calves felt good. No issues with them. Goblet squats were ok. Felt like my knees would ache but they didn’t really. RDLs I caught myself in the mirror to make sure that my new form was not having the rounding. Some knee aches but still ok. Band rows felt good. Push ups didn’t happen today. I tried and it was causing issues and altering my right side to reduce the pain would be defeating the purpose. Pretty much shot down my thoughts of doing bench today. I do try to stubbornly push through on things like this. Maybe from my constant approach of liking a set order or maybe my worry is that showing I have an injury will have me put down like a race horse or abandoned like last time it happened two years ago. I need to let go. While I want to stick with the first plan, perhaps the second, third or fourth will be even better. Just thoughts. Anyways, did standing push-ups at an angle to work things while taking strain off the shoulder. Plank was a plank again. Despite contact bruises from keg carry, still ok. Then the biceps stretches. Felt ok today. Hip swings ok as well. On to the weights. Of course log. 20lbs jumps in singles to the top set for a rep away set. Good news is that the plates don’t hit the ceiling so I can use them. Just makes the start a little awkward from using the elevated block thing for so many sessions. I was not feeling the best. Cleans felt tougher to get to the top. Might be all the sandbag loading. I was keeping an eye on my shoulder here. Shouldn’t bother it most of the time. Hit myself in the chin on the last lift before the rep set. Not a confidence builder. I was worried that I’d get maybe three with how I felt. I’ve had times were I get a double easy and the following time 5lbs more is a tough single. I definitely thought that was going to be one of those sets with the top weight. First rep was not the best but the following reps were in a good groove. I was surprised when I got past five here. Not that I shouldn’t be doing that many reps with this weight but things can be difficult. Six went up and I felt shaky but then got number seven. Getting tired in the shoulders and the weight was going more in front each rep. Really took a gamble on going for eight. This was my best case scenario reps for this weight on the day. It was ugly but it got to the point I knew I had it. Then I felt it. No pain, just a movement through the right side of my obliques. Something shifted and I had no idea what had just happened. I panicked but still lowered the log back down with as much control as I could. I thought immediately that I was screwed, that my lifting career was over. I was fully ready to go to the urgent care down the street as I took of my belt with the expectation of searing pain. But it didn’t come. My midsection felt warm but I didn’t feel like anything was out of place, I didn’t feel I had weakness. So maybe I dodged a bullet. Just have to wait and see I guess. I figured that I’d continue training and if something felt a miss, end it and go to the urgent care. So next was neutral grip pulldowns. I lowered my expectations on these for today at the start as I had no idea what shape I was in after the scare. No issues with the weights so I did 30lbs jumps after the warm-up set. Kept adding weight and no pain. 250lbs was a good set but it felt like it was too light to end the session on that note. But I didn’t feel like I had another 30lbs in me, especially since this style seems a little harder to do. So I settled on just doing 15lbs more for a tough set of eight. The plan was to do benching but that had to change. So I switched it to an exercise that wouldn’t bother the shoulder but still work the chest; pec fly. It has been a really long time since I’ve done these. The old machine was a pec dec where as this one can let you do rear delt fly and pec fly. No idea what to expect. I got long arms so I tried to maximize the ROM on this. This machine is in high demand so I had to take short rests to insure that no one got on it. Which was fine this would keep me from injuring myself (well make it less likely) if I was having to base it off of short rests. Last set was hard and felt really good. I imagine I will need to buff that out when the DOMS hit haha. I still got about 35lbs more before I rep out the stack so there is that too. After the day I had, I got four burritos for dinner and went home to stretch and try and recover and sleep. I will have to monitor the oblique situation.
Neutral Grip Pulldowns
100x10
160x8
190x8
220x8
250x8
265x8
Cybex VR3 Pec Fly
100x12
150x8
180x8
210x8
Stretching
Comments: Been dark and rainy. Felt Saturday’s workout on Sunday. Especially the keg carries and the sandbag loads. Hips were really tight. Shoulder is still sucky. Have a deep tissue massage coming up Monday and debating on going to the chiro in the interim. Day at work kind of sucked and had no lunch due to the container having a broken seal. Exercise bike to warm-up. 156bpm highest reading. Gave myself only a 2 minute and 15 seconds head start on the pacer to see if I could stay ahead until the end. I was able to complete the 1.5 mile course ahead but shortly after was overtaken. Calves felt good. No issues with them. Goblet squats were ok. Felt like my knees would ache but they didn’t really. RDLs I caught myself in the mirror to make sure that my new form was not having the rounding. Some knee aches but still ok. Band rows felt good. Push ups didn’t happen today. I tried and it was causing issues and altering my right side to reduce the pain would be defeating the purpose. Pretty much shot down my thoughts of doing bench today. I do try to stubbornly push through on things like this. Maybe from my constant approach of liking a set order or maybe my worry is that showing I have an injury will have me put down like a race horse or abandoned like last time it happened two years ago. I need to let go. While I want to stick with the first plan, perhaps the second, third or fourth will be even better. Just thoughts. Anyways, did standing push-ups at an angle to work things while taking strain off the shoulder. Plank was a plank again. Despite contact bruises from keg carry, still ok. Then the biceps stretches. Felt ok today. Hip swings ok as well. On to the weights. Of course log. 20lbs jumps in singles to the top set for a rep away set. Good news is that the plates don’t hit the ceiling so I can use them. Just makes the start a little awkward from using the elevated block thing for so many sessions. I was not feeling the best. Cleans felt tougher to get to the top. Might be all the sandbag loading. I was keeping an eye on my shoulder here. Shouldn’t bother it most of the time. Hit myself in the chin on the last lift before the rep set. Not a confidence builder. I was worried that I’d get maybe three with how I felt. I’ve had times were I get a double easy and the following time 5lbs more is a tough single. I definitely thought that was going to be one of those sets with the top weight. First rep was not the best but the following reps were in a good groove. I was surprised when I got past five here. Not that I shouldn’t be doing that many reps with this weight but things can be difficult. Six went up and I felt shaky but then got number seven. Getting tired in the shoulders and the weight was going more in front each rep. Really took a gamble on going for eight. This was my best case scenario reps for this weight on the day. It was ugly but it got to the point I knew I had it. Then I felt it. No pain, just a movement through the right side of my obliques. Something shifted and I had no idea what had just happened. I panicked but still lowered the log back down with as much control as I could. I thought immediately that I was screwed, that my lifting career was over. I was fully ready to go to the urgent care down the street as I took of my belt with the expectation of searing pain. But it didn’t come. My midsection felt warm but I didn’t feel like anything was out of place, I didn’t feel I had weakness. So maybe I dodged a bullet. Just have to wait and see I guess. I figured that I’d continue training and if something felt a miss, end it and go to the urgent care. So next was neutral grip pulldowns. I lowered my expectations on these for today at the start as I had no idea what shape I was in after the scare. No issues with the weights so I did 30lbs jumps after the warm-up set. Kept adding weight and no pain. 250lbs was a good set but it felt like it was too light to end the session on that note. But I didn’t feel like I had another 30lbs in me, especially since this style seems a little harder to do. So I settled on just doing 15lbs more for a tough set of eight. The plan was to do benching but that had to change. So I switched it to an exercise that wouldn’t bother the shoulder but still work the chest; pec fly. It has been a really long time since I’ve done these. The old machine was a pec dec where as this one can let you do rear delt fly and pec fly. No idea what to expect. I got long arms so I tried to maximize the ROM on this. This machine is in high demand so I had to take short rests to insure that no one got on it. Which was fine this would keep me from injuring myself (well make it less likely) if I was having to base it off of short rests. Last set was hard and felt really good. I imagine I will need to buff that out when the DOMS hit haha. I still got about 35lbs more before I rep out the stack so there is that too. After the day I had, I got four burritos for dinner and went home to stretch and try and recover and sleep. I will have to monitor the oblique situation.
No comments:
Post a Comment