January 12, 2019 – Week 18, Day 3

5 Minutes Precor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx25

Regular Box Touches (10” Box)
BWx25

Bird Dogs (1 second holds)

BWx10/10

Superset: Band Rows/ Modified Angle Push-ups
MMBx20/BWx15
MMBx20/BWx15

Biceps Stretches

20 Seconds

20 Seconds

12” Log Strict Presses
100x5
110x5
120x5
130x5
140x5
150x5

Precor Converging Shoulder Presses
55x5
75x5
95x5
115x28

Precor Biceps Curls
25x10
45x10

65x23

65x16

Rope Triceps Pushdowns
50x10
70x10
90x28

90x17

Wide Grip Bar Hang
BWx41.05 seconds
BWx41.55 seconds

Planks

BWx20 Seconds

BWx20 Seconds

Side Planks

BWx10/10 Seconds

BWx10/10 Seconds

Stretching

Comments: Friday I took off about an hour in the morning as I really wanted to get in three sessions with the chiro this week and I didn’t have any morning clients. I’ll be sticking with just two the rest of the week as they only have mornings on Friday’s and on the days I train, someone already takes the slot that would work for me getting things done before 9:00PM. I think I’m improving. He had me doing seated back extensions after the traction and adjustment to get the muscles to be used to where things should be. If I still have symptoms going down my leg, more intensive/aggressive traction may be needed. Came back to chaos at work so it was good I didn’t have anything to do after work. I stayed up late and woke up around noon. Thankfully, the snow didn’t hit so I could make it to the gym. My hip flexors and inner thigh muscle/tendons were sore. Much more on the right side. Tight, stiff and all that. I tried to use the car buffer and heat pad to warm things up before heading out. I ended up going a lot later than planned. AMT to warm-up. Tried to get my strides nice and long. No issues with the legs here. 154bpm highest reading. So a little higher but consistent for this week from the sessions so perhaps things are improving as far as stress. I was a worried with how high it got up to on Monday. Calf work was easy, ankles were just a little achy today. Box touches both styles felt alright. Legs were tight and lower back was stiff. Band rows and modified push-ups were supersetted and for two sets. Band rows are just as good as ever and I think that my push-ups are feeling more familiar to me. Biceps stretching was good, although I got interrupted. As is the case with January, I had to account for waiting to use stuff. Someone was using the power rack area and another group was using the tiered squat rack. Log was to be strict out of the rack and I’m really no supposed to be doing deadlifting of things off the floor yet (hopefully I get cleared to do that next week). So I ended up waiting a long time. I wasn’t in a good mood and I tried to think why as I wasn’t really in pain (other than the soreness). Work stress, family stress, strongman world stress were likely culprits. I didn’t help that as soon as I walked into the weight room a monitor yelled at every to put weights away. I think someone had left my axle loaded up with weights on the platform and another person complained. Then getting the stink eye from using a bench to stretch my biceps (no one was on it and no one had made any intentions of using it until that very moment). Anyways, it was finally time to lift again when the rack opened up (45 minutes later grumble grumble). I didn’t do any of the dumbbell warm up prep this time and just went right to work with the log. Sets of 5 taking 10lbs jumps and resting 2 minutes between sets. Started at 100lbs with the plan being to work up to 150lbs. Hip flexor and inner thigh were tight on these but the work was easy. It should be when I was doing 120lbs for 26 reps last week. Some aches and tightness in my shoulders. Some sets the left side, some the right side. But seemed to be evened out by the end. The rest felt like too much but this is coming back to me sessions. Machines followed. The stuff that wasn’t covered on day one was here today. Shoulder press machine with low reps and then a max rep set. The warm-ups felt like nothing. I thought I’d have some issues with the last set but nothing having to slow down the reps made this a bit easier to do. Biceps curls after that. Not looking forward to this. Again, had to wait for equipment for a bit (only a few minutes this time). Reps were still high for this exercise and I had to do two sets of max reps. My biceps haven’t really had a lot of direct training in some time and it showed, especially with high reps. I meant to take a bit longer of a rest to let them recover between sets but I saw someone start to move my stuff off the equipment and had to rush back over. I put down a towel, had a 3’x2’ wooden block with a camera pointing at it. Some people have no manners. I was worried I’d get stopped at like 5 reps on that second set with how pumped my arms felt. I got to work on this for the arm-over-arm as I won’t be able to use nearly as much lower body on a standing variation like at the Arnold. Rope triceps after that. Just need to make a good, strong contraction at lockout on these. These also pump up my arms. I did the same thing as biceps with trying to keep the rests about the same so. Had a bit drop off in reps from the first and second set. After that was wide grip bar hangs. Yet another waiting for something to open up. Guy didn’t have the common courtesy to put the weights away when he was done as I waited a few minutes after he left (it was snowing and he left with just a water bottle and tank top) to make sure he was done. Little change here with a set time limit for two sets. I’ve done two sets for max time before but that was using two different grip styles. I figured I could do it easy but never know. My abdominals were just twitching like crazy trying to keep my legs up. But I had no real problems with holding on. I was actually surprised when the time was up each time, especially since it was only about a second or two from what I was counting in my head. I think I could’ve done two to three more sets like that. Planks after that to finish up my night (and it was getting late). Hip flexors and inner thigh were very tight and felt those on the regular style. I did these with even shorter rest than last time. Side style was a bit more comfortable. Easy stuff, getting better at it again. Home to stretch, recover and eat a ton of tacos. Another week down, hopefully I can’t start to begin again.