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
Superset: Band Rows/ Modified Angle
Push-ups
MMBx20/BWx15
MMBx20/BWx15
MMBx20/BWx15
MMBx20/BWx15
Biceps Stretches
20 Seconds
20 Seconds
Wide Grip Pulldowns
70x10
100x10
130x10
160x10
Wide Grip Pulldowns
70x10
100x10
130x10
160x10
190x10
Precor Pec Flyes
85x10
115x10
145x10
85x10
115x10
145x10
175x30
Cybex Eagle NX Rows
80x10
120x10
160x10
200x24
Push-ups (1 second pauses)
Cybex Eagle NX Rows
80x10
120x10
160x10
200x24
Push-ups (1 second pauses)
BWx22
BWx17
BWx14
One Arm Dumbbell Rows (supported)
50x10/10
75x10/10
100x10/10
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Perhaps went too hard on Saturday. Flare up in symptoms was present Sunday and Monday. Nowhere near as bad as it has been and not even in the same realm as when I had relapses in pain from two and half years ago. I knew what the chiro was going to say before I even asked about restrictions being lifted. I was advised that I can test things out as I get closer to the point where I need to make a decision as it is my body. I want to be better and I want to compete at this big show. I tried stretching and had a deep tissue massage session booked in advance with the expectation I would be in full competition prep mode. Massage therapist suggested I try sleeping with a pillow to support my hips better. I also went to bed early to be hopefully rested the next day. Also took some Aleve and it did seem to help a little as it seemed to be less than the previous two days. Work wasn’t too bad so that might have helped too. The setback still put a dark cloud over everything. AMT to warm-up. My heart rate was up there as the meter said 117bpm just starting out. 158bpm highest reading. Calf work was easy but they were very tight. Massage had helped but the front of my tibia were pretty tight and fatigued from the standing arm-over-arm stuff. Box touches both styles felt alright. Bird dogs were ok. Left side for my leg was a little off still but not the worst it has been. Still a work in progress. Band rows and modified push-ups were supersetted and for two sets. Feel good pump from these. The pressing part is more fatiguing than the rows. But no pain in the shoulder so that’s what I’m happy about. Biceps stretch felt good. Then gym stuff. Same workout as last week but with more weight. First up being pulldowns with a wide grip. 10lbs added to each set again. I ended up working in with someone so the rests were still short but inconsistent as sometimes I got just one set done and others I got time to do two sets back to back. These felt tougher than last week on the top two sets despite still being comfortable. Probably from all the upper body work from event training. Some aches in the left hip from the weigh pulling me up. Then it was upstairs for the machines. Pec flyes again. Had to wait a bit to use the machine today. Someone asked me how the disc bulge was doing and I told them it still lingers. Dropped a set and added 10lbs to the top weight. I felt tired by rep 12 but still managed 30 before I felt that I couldn’t control the weight. Going to be so good a hugging. On to rows after that. Bigger jumps between sets with 20lbs added to the top set. I had to wait only a little bit to use this machine today. I figured that the numbers would be down here from how fatigued I felt on the pulldowns and with the rowing on Saturday. Still managed a good clip of reps. I was going for a 25th rep but I felt that I’d have to heave to get it so I stopped there. Paused push-ups followed after that. I’m really pleased that I’m doing push-ups again without pain in the right shoulder. Three sets again with the plan being to do 1-2 reps more per set from last time. I figured that I’d just do 2 reps more on the first set and then try to get 2 more on the following sets. 22 reps was pretty darn easy but getting those extra two reps after that got progressively harder. Set two was tough and set three was really tough. Doesn’t look like it on video but I was near my limit on set three. Triceps getting tired. Dumbbell supported rows were next. I was a little apprehensive about these with it being a similar motion to the rows from Saturday. I’m not sure what caused the flare up but I’m keeping my eye on things. A set was dropped but the weight bumped up a lot. I’m getting better at the bracing aspect of these now that I’ve got the idea down pat. Moved quick the first two sets and then took a bit longer break before doing the set with 100lbs as the handles are slightly thicker and the dumbbell doesn’t roll (rubber hexagonal weights). Still felt easy enough. Planks got a buff in difficulty. 10 seconds added to each hold time so regular style now 30 seconds and each leg of the side style now 20 seconds. Those extra ten on regular style were noticeable haha. Side style actually was better than I expected it was going to be. Home to stretch, recover and eat ten tacos. Hopefully I feel well enough the rest of the week to put in my best effort. It is getting uncomfortably close to decision time.
Comments: Perhaps went too hard on Saturday. Flare up in symptoms was present Sunday and Monday. Nowhere near as bad as it has been and not even in the same realm as when I had relapses in pain from two and half years ago. I knew what the chiro was going to say before I even asked about restrictions being lifted. I was advised that I can test things out as I get closer to the point where I need to make a decision as it is my body. I want to be better and I want to compete at this big show. I tried stretching and had a deep tissue massage session booked in advance with the expectation I would be in full competition prep mode. Massage therapist suggested I try sleeping with a pillow to support my hips better. I also went to bed early to be hopefully rested the next day. Also took some Aleve and it did seem to help a little as it seemed to be less than the previous two days. Work wasn’t too bad so that might have helped too. The setback still put a dark cloud over everything. AMT to warm-up. My heart rate was up there as the meter said 117bpm just starting out. 158bpm highest reading. Calf work was easy but they were very tight. Massage had helped but the front of my tibia were pretty tight and fatigued from the standing arm-over-arm stuff. Box touches both styles felt alright. Bird dogs were ok. Left side for my leg was a little off still but not the worst it has been. Still a work in progress. Band rows and modified push-ups were supersetted and for two sets. Feel good pump from these. The pressing part is more fatiguing than the rows. But no pain in the shoulder so that’s what I’m happy about. Biceps stretch felt good. Then gym stuff. Same workout as last week but with more weight. First up being pulldowns with a wide grip. 10lbs added to each set again. I ended up working in with someone so the rests were still short but inconsistent as sometimes I got just one set done and others I got time to do two sets back to back. These felt tougher than last week on the top two sets despite still being comfortable. Probably from all the upper body work from event training. Some aches in the left hip from the weigh pulling me up. Then it was upstairs for the machines. Pec flyes again. Had to wait a bit to use the machine today. Someone asked me how the disc bulge was doing and I told them it still lingers. Dropped a set and added 10lbs to the top weight. I felt tired by rep 12 but still managed 30 before I felt that I couldn’t control the weight. Going to be so good a hugging. On to rows after that. Bigger jumps between sets with 20lbs added to the top set. I had to wait only a little bit to use this machine today. I figured that the numbers would be down here from how fatigued I felt on the pulldowns and with the rowing on Saturday. Still managed a good clip of reps. I was going for a 25th rep but I felt that I’d have to heave to get it so I stopped there. Paused push-ups followed after that. I’m really pleased that I’m doing push-ups again without pain in the right shoulder. Three sets again with the plan being to do 1-2 reps more per set from last time. I figured that I’d just do 2 reps more on the first set and then try to get 2 more on the following sets. 22 reps was pretty darn easy but getting those extra two reps after that got progressively harder. Set two was tough and set three was really tough. Doesn’t look like it on video but I was near my limit on set three. Triceps getting tired. Dumbbell supported rows were next. I was a little apprehensive about these with it being a similar motion to the rows from Saturday. I’m not sure what caused the flare up but I’m keeping my eye on things. A set was dropped but the weight bumped up a lot. I’m getting better at the bracing aspect of these now that I’ve got the idea down pat. Moved quick the first two sets and then took a bit longer break before doing the set with 100lbs as the handles are slightly thicker and the dumbbell doesn’t roll (rubber hexagonal weights). Still felt easy enough. Planks got a buff in difficulty. 10 seconds added to each hold time so regular style now 30 seconds and each leg of the side style now 20 seconds. Those extra ten on regular style were noticeable haha. Side style actually was better than I expected it was going to be. Home to stretch, recover and eat ten tacos. Hopefully I feel well enough the rest of the week to put in my best effort. It is getting uncomfortably close to decision time.
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