5 Minutes Precor AMT
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx20
Regular Box Touches (10” Box)
BWx20
Band Rows
MMBx20
Modified Angle Push-ups
BWx15
Precor Leg Extensions (4-0-2-1 tempo)
55x15
75x17
95x16
115x15
Precor Seated Leg Curls (4-0-2-1 tempo)
65x16
85x14
105x14
125x15
Cybex VR2 Glute Machine (4-0-2-1 tempo)
25x16/12
37.5x16/15
50x14/15
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx20
Regular Box Touches (10” Box)
BWx20
Band Rows
MMBx20
Modified Angle Push-ups
BWx15
Precor Leg Extensions (4-0-2-1 tempo)
55x15
75x17
95x16
115x15
Precor Seated Leg Curls (4-0-2-1 tempo)
65x16
85x14
105x14
125x15
Cybex VR2 Glute Machine (4-0-2-1 tempo)
25x16/12
37.5x16/15
50x14/15
62.5x15/15
Precor Inner Thigh Machine (4-0-2-1 tempo)
75x15
95x16
115x15
Precor Outer Thigh Machine (4-0-2-1 tempo)
45x17
65x13
85x15
Precor Inner Thigh Machine (4-0-2-1 tempo)
75x15
95x16
115x15
Precor Outer Thigh Machine (4-0-2-1 tempo)
45x17
65x13
85x15
Seated Calf Raises (4-0-2-1 tempo)
+25x14
+45x17
+65x15
+25x14
+45x17
+65x15
Hanging Knee Raises
bwx26
bwx26
bwx26
bwx22
Stretching
Comments: Doing what I can. Walking 2 miles each day I’m not “lifting” and doing exercises and stretches as well as alternating heat, massage and icing. TENS unit I’ve been doing at least once a day for 40 minutes. Past few days I’ve used it twice a day since I’ve had off work Saturday and Sunday and only a half day Monday. I’ve fluctuated between thinking I can come back quick and that I’m over a year away from being where I needed to be if healthy for Arnold (log and deadlift). It’s tough when you feel you need more time to get stronger but want it to take less time to feel better. Spending a few hours watching videos and reading stuff on disc bulge issues. So many “instant fixes” with comments saying “it solved my years of back issues” when it does nothing for me and it looks like I need more time. Granted it has only been 11 days since the injury and a week since I started taking medication. But I think these thoughts. It was a good thing it was only a half day for work as the gym closed at 4. AMT again. I’m not too sure on the highest reading but it was between 156-159bpm. Joints were a little stiff today. Movement prep stuff was the same as last workout. Calf raises were ok. I think a little bit better than last time as it wasn’t so jarring to setup this time. Box touches feel good. I’ve been doing 80 of them a day on my off days so my hamstrings and hips are still getting work in. Band rwos and modified push ups also ok. Same as the calf raises. Today’s workout was lower body stuff with abs at the end. I can’t say I wasn’t a little disappointed it wasn’t back to the big stuff yet but I need to be patient. Tempo reps for even larger rep range was going to be interesting. It has been so long since I’ve done these machines that they had all been replaced from the last time I used them so I didn’t really know how they would feel right now. First up was leg extension. These can either feel good or make it feel like my knees are being peeled off my legs. They had two models but I knew the older one was the later so I had to chance it with the newer one. It felt good enough. With these, I was to lean forward to take pressure off the lumbar and feel the muscles working. 2 up, 1 hold and 4 down. This session made it abundantly clear that I can’t focus on three different groupings of numbers at the same time until it gets somewhat challenging and activity. The intention was to do 15 reps every set but that wasn’t always the case. I’ve done horrible things on leg extensions. Sets of 100 reps and doing reps/partials until I couldn’t move the weight at all and proceeded to puke. So my quads can generally take a fair amount of abuse. Last set of leg extensions, I could feel my quads trembling on the negatives. Leg curls after that. Again, varies machine to machine. Some I can barely move much weight at all and others I can keep up with the leg extensions. This one felt like it was too easy. I know from past leg curl stuff how sore they get from slow eccentrics and holding the contraction. Not bad here but I knew my legs would be sore. Now the next thing was to do seated calf raises but I saw all these different machines (some are kind of unique) so I kept sending them to Mike to see if they were a good idea so by this process, I ended up adding three more exercises to the workout. Older model of a glute raise, one leg at a time. That machine that every Instagram model tries to replicate on other equipment. It was hopefully a way to do some hip extension work without loading the spine as it had a pad to rest the torso on. It was not built for someone my size as the one side I had to lift the weight first before performing the exercise. This one took a while to do with the reps and I really lost count. Partially because there were to guys having an argument over the leg extension machine that ended with “Merry Christmas, hope you don’t go through the rest of your life this miserable”. At least I got the rep count right on the last set. Then on to the inner thigh and outer thigh machines. Always seem to come to these when I’m trying to “rehab” something. Saw Martins Licis talk about working these muscles in this training vlog so I thought they couldn’t hurt. This tends to be a popular station but for some reason, less people come around when there’s a large guy with a doo-rag on with a camera. When these were done, it was downstairs for seated calf raises. My calves can move a lot of weight when it comes to partial range of motion and using the “springy” nature of the stretch reflex. But slow and full range? Pathetically weak. I was shocked how tough a plate on the machine felt. Also really showed me how darn tight my right calf is, having to force it down (might be why that knee is usually achier than my left). Another thing that was going to be sore tomorrow. Last thing was hanging knee raises. People were taking up too much of the cable crossover area (the only place tall enough for me to hang with a fixed bar) downstairs so I went upstairs. Even me being on it didn’t stop people from being in my personal space. The idea was to do these controlled. It felt easy that first set but my curling up was making my swing and I stopped when I just couldn’t stop myself from swinging with my wrists. So for the next set, I had my feet briefly stop my momentum at the bottom of each rep and that seemed to do the trick. I was able to focus more on the abs and less on the swinging. Home to stretch and recover.
Stretching
Comments: Doing what I can. Walking 2 miles each day I’m not “lifting” and doing exercises and stretches as well as alternating heat, massage and icing. TENS unit I’ve been doing at least once a day for 40 minutes. Past few days I’ve used it twice a day since I’ve had off work Saturday and Sunday and only a half day Monday. I’ve fluctuated between thinking I can come back quick and that I’m over a year away from being where I needed to be if healthy for Arnold (log and deadlift). It’s tough when you feel you need more time to get stronger but want it to take less time to feel better. Spending a few hours watching videos and reading stuff on disc bulge issues. So many “instant fixes” with comments saying “it solved my years of back issues” when it does nothing for me and it looks like I need more time. Granted it has only been 11 days since the injury and a week since I started taking medication. But I think these thoughts. It was a good thing it was only a half day for work as the gym closed at 4. AMT again. I’m not too sure on the highest reading but it was between 156-159bpm. Joints were a little stiff today. Movement prep stuff was the same as last workout. Calf raises were ok. I think a little bit better than last time as it wasn’t so jarring to setup this time. Box touches feel good. I’ve been doing 80 of them a day on my off days so my hamstrings and hips are still getting work in. Band rwos and modified push ups also ok. Same as the calf raises. Today’s workout was lower body stuff with abs at the end. I can’t say I wasn’t a little disappointed it wasn’t back to the big stuff yet but I need to be patient. Tempo reps for even larger rep range was going to be interesting. It has been so long since I’ve done these machines that they had all been replaced from the last time I used them so I didn’t really know how they would feel right now. First up was leg extension. These can either feel good or make it feel like my knees are being peeled off my legs. They had two models but I knew the older one was the later so I had to chance it with the newer one. It felt good enough. With these, I was to lean forward to take pressure off the lumbar and feel the muscles working. 2 up, 1 hold and 4 down. This session made it abundantly clear that I can’t focus on three different groupings of numbers at the same time until it gets somewhat challenging and activity. The intention was to do 15 reps every set but that wasn’t always the case. I’ve done horrible things on leg extensions. Sets of 100 reps and doing reps/partials until I couldn’t move the weight at all and proceeded to puke. So my quads can generally take a fair amount of abuse. Last set of leg extensions, I could feel my quads trembling on the negatives. Leg curls after that. Again, varies machine to machine. Some I can barely move much weight at all and others I can keep up with the leg extensions. This one felt like it was too easy. I know from past leg curl stuff how sore they get from slow eccentrics and holding the contraction. Not bad here but I knew my legs would be sore. Now the next thing was to do seated calf raises but I saw all these different machines (some are kind of unique) so I kept sending them to Mike to see if they were a good idea so by this process, I ended up adding three more exercises to the workout. Older model of a glute raise, one leg at a time. That machine that every Instagram model tries to replicate on other equipment. It was hopefully a way to do some hip extension work without loading the spine as it had a pad to rest the torso on. It was not built for someone my size as the one side I had to lift the weight first before performing the exercise. This one took a while to do with the reps and I really lost count. Partially because there were to guys having an argument over the leg extension machine that ended with “Merry Christmas, hope you don’t go through the rest of your life this miserable”. At least I got the rep count right on the last set. Then on to the inner thigh and outer thigh machines. Always seem to come to these when I’m trying to “rehab” something. Saw Martins Licis talk about working these muscles in this training vlog so I thought they couldn’t hurt. This tends to be a popular station but for some reason, less people come around when there’s a large guy with a doo-rag on with a camera. When these were done, it was downstairs for seated calf raises. My calves can move a lot of weight when it comes to partial range of motion and using the “springy” nature of the stretch reflex. But slow and full range? Pathetically weak. I was shocked how tough a plate on the machine felt. Also really showed me how darn tight my right calf is, having to force it down (might be why that knee is usually achier than my left). Another thing that was going to be sore tomorrow. Last thing was hanging knee raises. People were taking up too much of the cable crossover area (the only place tall enough for me to hang with a fixed bar) downstairs so I went upstairs. Even me being on it didn’t stop people from being in my personal space. The idea was to do these controlled. It felt easy that first set but my curling up was making my swing and I stopped when I just couldn’t stop myself from swinging with my wrists. So for the next set, I had my feet briefly stop my momentum at the bottom of each rep and that seemed to do the trick. I was able to focus more on the abs and less on the swinging. Home to stretch and recover.
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