5 Minutes Precor AMT
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Superset: Band Rows/ Modified Angle Push-ups
MMBx20/BWx15
MMBx20/BWx15
Dumbbell Hammer Curl to Overhead Presses
15x’s10
25’sx5
35’sx5
12” Log Strict Presses
100x31
Precor Pec Flyes (3-0-2-1 tempo)
55x10
85x5
115x5
145x15
Cybex Eagle NX Rows (3-0-2-1 tempo)
70x10
100x5
120x5
140x15
Precor Converging Shoulder Presses (3-0-2-1 tempo)
45x10
65x5
85x5
95x15
Precor Biceps Curls (3-0-2-1 tempo)
25x10
45x5
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Superset: Band Rows/ Modified Angle Push-ups
MMBx20/BWx15
MMBx20/BWx15
Dumbbell Hammer Curl to Overhead Presses
15x’s10
25’sx5
35’sx5
12” Log Strict Presses
100x31
Precor Pec Flyes (3-0-2-1 tempo)
55x10
85x5
115x5
145x15
Cybex Eagle NX Rows (3-0-2-1 tempo)
70x10
100x5
120x5
140x15
Precor Converging Shoulder Presses (3-0-2-1 tempo)
45x10
65x5
85x5
95x15
Precor Biceps Curls (3-0-2-1 tempo)
25x10
45x5
65x9
Rope Triceps Pushdowns (3-0-2-1 tempo)
30x10
50x5
70x5
90x14
Rope Triceps Pushdowns (3-0-2-1 tempo)
30x10
50x5
70x5
90x14
Wide Grip Bar Hang
bwx62.74 seconds
Stretching
Comments: Two workouts for this week. I wasn’t too sure how things were going to go as the medication for the inflammation is weaned off. I noticed that I was feeling some more aches and my eye twitch was coming back. I really wanted to do some training again. Lot of people this week had a stomach bug so I guess I should be thankful all I had was some brief indigestion. Workout was going to be similar to the past two workouts so it made more sense to do this at the Y rather than have to drive out to Lancaster on Saturday, especially with the Y being closed Tuesday. Can’t risk long drives at this point I think. AMT to warm-up. 150bpm highest reading so down a bit from the past two sessions. Didn’t feel as off in the hip like the last session. Calf work was easy, almost over that DOMS from the last session. Increased reps slightly on the box touches. I’ve been doing them on my off days using couch pillows so going to an actual box felt weird as it didn’t give under the weight haha. Band rows and modified push-ups were supersetted and for two sets. Just a little more reps and it feels like a lot. First up for the weights was some dumbbell stuff to get prepped for log press. I’ve done similar exercise but that was using momentum to get used to a clean and press, specifically viper press. Trying to stay control and no issues. Camera didn’t focus on the second set so really blurry. Biceps were feeling work on that last set. Then it was the moment of truth. Log strict press in the rack. Every new thing added had a disclaimer to do only if nothing was bothering me. I didn’t look like log press would be good as I accidentally set it up too high start and had to take the log back off the rack and put it back up there. I had wanted to use the adjustable rack as I didn’t want to be carrying the log far while I’m in this state. That didn’t really help that I had to move it around a lot to get it setup now does it. 100lbs and it was time to lift. Plan was a max rep set and stopping when I felt like I’d start to strain. It felt light and I managed to get 31 reps before I felt like I was going to start straining for the reps. That was a bit more than I was expecting to get. I could definitely tell that getting a little out of position on this would be a big problem. Then it was time for the tempo work. This time, it was set up so that I had some work up sets and then a max rep set with a weight. Tempo was adjusted to having the negatives only be 3 seconds. Even with the light workup sets on the pec flyes, I felt it was exhausting. I made a choice on the top set that I wasn’t going to try and keep track of the reps and just keep going until I felt I couldn’t do another in good form. I’d leave the rep counting for when I checked my camera later. I wasn’t sure how many reps I did but I felt beat, especially after all the log reps right beforehand. Rows had the weight increasing from what I did last time. I feel I did better on my work set compared to last time. I had some issues getting my body to be braced right for the work up sets. Next was the converging shoulder press machine. I didn’t really like this last time. I went with the neutral grip style this time and it felt a lot better. I had no idea what the reps were on the last set but I just kept telling myself to do another one. Biceps curls were next. These had the biggest jump in weight compared to last time I did upper body. These were tough. Ended up being the lowest amount of reps of the day. I started a tenth rep but I could feel that I wasn’t going to keep the form if I went for it. Rope triceps after that. The pull apart and hold is hard enough alone so these slow reps are really hard. I thought I had done more reps than I did but it was still good. Last thing for the day was a wide grip bar hang. Same idea as last time. Couldn’t hang on as long this time. But usually I don’t test it weekly and I had done some hangs for the abs earlier in the week. My hip flexors and abs were sore when I got set on this as I have to keep my legs tucked with how tall I am at the Y rack setup. Home for a late night of stretching, eating and recovery work.
bwx62.74 seconds
Stretching
Comments: Two workouts for this week. I wasn’t too sure how things were going to go as the medication for the inflammation is weaned off. I noticed that I was feeling some more aches and my eye twitch was coming back. I really wanted to do some training again. Lot of people this week had a stomach bug so I guess I should be thankful all I had was some brief indigestion. Workout was going to be similar to the past two workouts so it made more sense to do this at the Y rather than have to drive out to Lancaster on Saturday, especially with the Y being closed Tuesday. Can’t risk long drives at this point I think. AMT to warm-up. 150bpm highest reading so down a bit from the past two sessions. Didn’t feel as off in the hip like the last session. Calf work was easy, almost over that DOMS from the last session. Increased reps slightly on the box touches. I’ve been doing them on my off days using couch pillows so going to an actual box felt weird as it didn’t give under the weight haha. Band rows and modified push-ups were supersetted and for two sets. Just a little more reps and it feels like a lot. First up for the weights was some dumbbell stuff to get prepped for log press. I’ve done similar exercise but that was using momentum to get used to a clean and press, specifically viper press. Trying to stay control and no issues. Camera didn’t focus on the second set so really blurry. Biceps were feeling work on that last set. Then it was the moment of truth. Log strict press in the rack. Every new thing added had a disclaimer to do only if nothing was bothering me. I didn’t look like log press would be good as I accidentally set it up too high start and had to take the log back off the rack and put it back up there. I had wanted to use the adjustable rack as I didn’t want to be carrying the log far while I’m in this state. That didn’t really help that I had to move it around a lot to get it setup now does it. 100lbs and it was time to lift. Plan was a max rep set and stopping when I felt like I’d start to strain. It felt light and I managed to get 31 reps before I felt like I was going to start straining for the reps. That was a bit more than I was expecting to get. I could definitely tell that getting a little out of position on this would be a big problem. Then it was time for the tempo work. This time, it was set up so that I had some work up sets and then a max rep set with a weight. Tempo was adjusted to having the negatives only be 3 seconds. Even with the light workup sets on the pec flyes, I felt it was exhausting. I made a choice on the top set that I wasn’t going to try and keep track of the reps and just keep going until I felt I couldn’t do another in good form. I’d leave the rep counting for when I checked my camera later. I wasn’t sure how many reps I did but I felt beat, especially after all the log reps right beforehand. Rows had the weight increasing from what I did last time. I feel I did better on my work set compared to last time. I had some issues getting my body to be braced right for the work up sets. Next was the converging shoulder press machine. I didn’t really like this last time. I went with the neutral grip style this time and it felt a lot better. I had no idea what the reps were on the last set but I just kept telling myself to do another one. Biceps curls were next. These had the biggest jump in weight compared to last time I did upper body. These were tough. Ended up being the lowest amount of reps of the day. I started a tenth rep but I could feel that I wasn’t going to keep the form if I went for it. Rope triceps after that. The pull apart and hold is hard enough alone so these slow reps are really hard. I thought I had done more reps than I did but it was still good. Last thing for the day was a wide grip bar hang. Same idea as last time. Couldn’t hang on as long this time. But usually I don’t test it weekly and I had done some hangs for the abs earlier in the week. My hip flexors and abs were sore when I got set on this as I have to keep my legs tucked with how tall I am at the Y rack setup. Home for a late night of stretching, eating and recovery work.
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