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)
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx10/10
Precor Leg Extensions (1 Second
Holds)
70x10
95x10
120x10
145x33
Precor Seated Leg Curls
105x10
135x10
165x36
Precor Angled Single Leg Presses
146x10/10
196x10/10
246x10/10
70x10
95x10
120x10
145x33
Precor Seated Leg Curls
105x10
135x10
165x36
Precor Angled Single Leg Presses
146x10/10
196x10/10
246x10/10
296x10/10
Cybex VR2 Glute Machine
50x10/10
81.5x10/10
112.5x10/10
Precor Inner Thigh Machine
105x10
135x10
165x37
Precor Outer Thigh Machine
75x10
105x10
135x45
Seated Calf Raises
+45x15
+70x10
+90x17/18 partial reps
Cybex VR2 Glute Machine
50x10/10
81.5x10/10
112.5x10/10
Precor Inner Thigh Machine
105x10
135x10
165x37
Precor Outer Thigh Machine
75x10
105x10
135x45
Seated Calf Raises
+45x15
+70x10
+90x17/18 partial reps
Hanging Knee Raises
BWx40
BWx40
BWx27
BWx25
Back Extensions (4-0-2-1 tempo)
BWx10
BW+25x21
Planks
BWx20 Seconds
BWx20 Seconds
Side Planks
BWx10/10 Seconds
BWx10/10 Seconds
Stretching
Comments: Talked with the chiro about the timeline. Determination is that I need to be back to training with no restrictions on lifts I can do by the end of the month. If not, then I’ll be going only as a spectator to the Arnold and just work on being healthy for USS Nats in June. Tried a different decompression setup from when I had traction done when I was in PT in 2016. Different. I felt tight in my neck and upper back the next day, which is how I felt that one time too. Not sure if the sensations are improvements or not in my leg. I’m not sure if things are getting irritated or if stuff that has kind of been “numb” for a while is waking up. Always with these doubts and second guessing. Most of the time at least I don’t feel like I’ll move funny and do something to harm my back. Gym after work and starting things off with the AMT again. Not sure if the machine was off as it had me at 156bpm right away after a minute but went down 10 shortly afterwards. Highest was 158bpm, not bad with how stressed I’ve been at work this week. Calves and box touches were ok. Bird dogs were ok too. Still feels like a discrepancy between the two sides as far as the lower body but not as severe as when I first started these. No upper body movement prep this session and on to the machines. Leg extensions again with pauses/holds at the top. Weight increased a little. Same as last time in that I’m not sure how I got past 15 reps and the bees filling my leg feeling. Definitely noticed the soreness more in my right quad (my tighter calf muscle and achier knee). Managed to beat my reps with the added weight. Walking funny getting out of the machine. Leg curls after that. Weight was bumped up quite a bit. Big drop in the reps from last time but it was getting fatiguing. Walked funny from this too and it leg press time. 10lbs on the sled to start and 50lbs jumps. Just the sets of ten this time. Some aches in the front of the hip but not pain on the left side only. A bit annoying but hopefully not something that will be an issue. Right side is feeling more comfortable with the leg press again. Definitely is feeling like I got weight on there with the last set. Glute machine was next. I decided to weigh the add-on weight and it came out to 6.5lbs so now I know what can be added rather than just doing 12.5lbs jumps if needed. I’m feeling better on this each session and I feel that soon I could just do the whole machine plus all the extra weights in the gym. Just straight crushed it with the inner and outer thigh machines haha. Even though 20lbs was added to each, I increased the reps. I really hope that doing these reps on reps will help when I get back to the intensive stuff. I’ve definitely noticed (others too) my upper body looking bigger. Hard to tell with the legs and glutes at this point but they aren’t fading away. Keeping up with the off day walking too. Seated calf raises again. Finally doing two plates haha. This has really been something that hasn’t been focused on and perhaps I need to. My long feet make it hard to get that full dorsiflexion. The grip isn’t the best on this for my feet to keep from sliding as it gets heavier. Partials were tough after that set. At least I don’t feel like they are burning when I’m done. Hanging knee raises followed that. I kind of dread these now as they are still hard after that first set where I go for max reps. Hip flexors just burn. But I figure this is probably good to get them used to higher reps and moving. Weak and tight hip flexors cause problems and until I can deadlift or other heavy things like that, I need to work the tendons this way. Got 40 reps which I don’t think is a lifetime best yet but getting there. The other two sets I just had to hang on and keep the reps close. Back extension after that. Jumped on and my quads yelled at me. Still filled with bees I guess haha. So this time no weight for a warm-up and then added weight to the max rep set. Tempos take so long on this. I was advised to hold the weight like I had pulled it to my chest as a row to keep my spine neutral. This was a slow burn. I just waiting until I couldn’t do anymore but it took a while. I think it was almost three minutes of back extensions. My lats were sore, my lower back was stiff, my hamstrings were sore and I had to wait a bit for the room to stop spinning. That hyper bench back extension low. I was surprised that I got an extra rep with the added weight. Planks of both styles to end the night. I was feeling a bit beat from the back extensions but this stuff was still easy. Home to take care of myself and hit the hay. Week almost done. Plan is first event session this weekend. Hopefully the snow holds off.
Comments: Talked with the chiro about the timeline. Determination is that I need to be back to training with no restrictions on lifts I can do by the end of the month. If not, then I’ll be going only as a spectator to the Arnold and just work on being healthy for USS Nats in June. Tried a different decompression setup from when I had traction done when I was in PT in 2016. Different. I felt tight in my neck and upper back the next day, which is how I felt that one time too. Not sure if the sensations are improvements or not in my leg. I’m not sure if things are getting irritated or if stuff that has kind of been “numb” for a while is waking up. Always with these doubts and second guessing. Most of the time at least I don’t feel like I’ll move funny and do something to harm my back. Gym after work and starting things off with the AMT again. Not sure if the machine was off as it had me at 156bpm right away after a minute but went down 10 shortly afterwards. Highest was 158bpm, not bad with how stressed I’ve been at work this week. Calves and box touches were ok. Bird dogs were ok too. Still feels like a discrepancy between the two sides as far as the lower body but not as severe as when I first started these. No upper body movement prep this session and on to the machines. Leg extensions again with pauses/holds at the top. Weight increased a little. Same as last time in that I’m not sure how I got past 15 reps and the bees filling my leg feeling. Definitely noticed the soreness more in my right quad (my tighter calf muscle and achier knee). Managed to beat my reps with the added weight. Walking funny getting out of the machine. Leg curls after that. Weight was bumped up quite a bit. Big drop in the reps from last time but it was getting fatiguing. Walked funny from this too and it leg press time. 10lbs on the sled to start and 50lbs jumps. Just the sets of ten this time. Some aches in the front of the hip but not pain on the left side only. A bit annoying but hopefully not something that will be an issue. Right side is feeling more comfortable with the leg press again. Definitely is feeling like I got weight on there with the last set. Glute machine was next. I decided to weigh the add-on weight and it came out to 6.5lbs so now I know what can be added rather than just doing 12.5lbs jumps if needed. I’m feeling better on this each session and I feel that soon I could just do the whole machine plus all the extra weights in the gym. Just straight crushed it with the inner and outer thigh machines haha. Even though 20lbs was added to each, I increased the reps. I really hope that doing these reps on reps will help when I get back to the intensive stuff. I’ve definitely noticed (others too) my upper body looking bigger. Hard to tell with the legs and glutes at this point but they aren’t fading away. Keeping up with the off day walking too. Seated calf raises again. Finally doing two plates haha. This has really been something that hasn’t been focused on and perhaps I need to. My long feet make it hard to get that full dorsiflexion. The grip isn’t the best on this for my feet to keep from sliding as it gets heavier. Partials were tough after that set. At least I don’t feel like they are burning when I’m done. Hanging knee raises followed that. I kind of dread these now as they are still hard after that first set where I go for max reps. Hip flexors just burn. But I figure this is probably good to get them used to higher reps and moving. Weak and tight hip flexors cause problems and until I can deadlift or other heavy things like that, I need to work the tendons this way. Got 40 reps which I don’t think is a lifetime best yet but getting there. The other two sets I just had to hang on and keep the reps close. Back extension after that. Jumped on and my quads yelled at me. Still filled with bees I guess haha. So this time no weight for a warm-up and then added weight to the max rep set. Tempos take so long on this. I was advised to hold the weight like I had pulled it to my chest as a row to keep my spine neutral. This was a slow burn. I just waiting until I couldn’t do anymore but it took a while. I think it was almost three minutes of back extensions. My lats were sore, my lower back was stiff, my hamstrings were sore and I had to wait a bit for the room to stop spinning. That hyper bench back extension low. I was surprised that I got an extra rep with the added weight. Planks of both styles to end the night. I was feeling a bit beat from the back extensions but this stuff was still easy. Home to take care of myself and hit the hay. Week almost done. Plan is first event session this weekend. Hopefully the snow holds off.
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