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
18” Box Squats
BWx10
45x10
Precor Leg Extensions (1 Second
Holds)
60x10
90x10
120x10
150x10
Precor Seated Leg Curls
115x10
145x10
175x38
Precor Angled Single Leg Presses
156x10/10
206x10/10
256x10/10
60x10
90x10
120x10
150x10
Precor Seated Leg Curls
115x10
145x10
175x38
Precor Angled Single Leg Presses
156x10/10
206x10/10
256x10/10
306x10/10
Cybex VR2 Glute Machine
62.5x10/10
94x10/10
125x10/10
Precor Inner Thigh Machine
85x10
135x10
185x36
Precor Outer Thigh Machine
95x10
125x10
155x42
Seated Calf Raises
+45x15
+90x10
+115x21/20 partial reps
Cybex VR2 Glute Machine
62.5x10/10
94x10/10
125x10/10
Precor Inner Thigh Machine
85x10
135x10
185x36
Precor Outer Thigh Machine
95x10
125x10
155x42
Seated Calf Raises
+45x15
+90x10
+115x21/20 partial reps
Hanging Knee Raises
BWx46
BWx46
BWx31
BWx25
Back Extensions (4-0-2-1 tempo)
BWx10
BW+45x19
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Getting terribly close to the deadline to decide if this is happening or not. Pretty have three more sessions to find out with the chiro. He actually took a good bit of time to talk with me as he wasn’t very busy with clients. The decompression seemed to be working this time as symptoms disappeared from my calf (numbness) until the following morning. I think the other people doing it weren’t getting everything right so I’ll make sure I note that for next session. Didn’t end up walking which is the first since I’ve been doing it after getting cleared to do so. Traffic was bad and things were rushed that evening. Feel like I have a cold coming on. “Pain” seems to be centralized which I’m told is good with these kinds of injuries. Despite getting things ready for the next day, I forgot my gym bag at home so that meant a trip after work. Warm-ups on the AMR to start. Highest was 152bpm. Calves and box touches were ok. Calf raises felt especially easy. Bird dogs were ok too. Still feels like a discrepancy between the two sides as far as the lower body. It will hopefully improve. No upper body movement prep this session. Testing out box squats. 2” higher box than training and just bodyweight and then the bar for sets of 10. The rack was open so I took advantage of that brief moment. No issues here. Treated the bodyweight ones like I had a bar on my back. Leg extensions with pauses/holds at the top were next. No max rep set this time. Pretty set after set and just feeling some fatigue on the last set. First rep of the light weight about kicked the apparatus off how easy it felt. Leg curls after that as has been the case these past few weeks. 10lbs added for the top set for max reps. I didn’t think I’d do so well but I ended up adding 2 reps to the previous session with the added weight. Downstairs for one legged leg presses. 20lbs on the sled to start and 50lbs jumps. Still just sets of 10 reps. Trying to keep the rests as short as it takes to switch out the weight. Not really feeling the hip ache on these now. Maybe I’m bracing better and expecting it with the weight increasing. First set is easy, last set it feels like there is weight there. Glute machine after that. Sets of 10 here too. It was written as 60/90/120 for the sets but the weights don’t match up so I went a little heavier on each. This is pretty easy regular style but I imagine it would be tortuous if done with the holds and negatives like before. Inner/outer thigh work after that. Despite adding another 20lbs to the top sets, still repping out like crazy. The max is 205lbs for both machines so that’s going to be hit very soon and for lots of reps it this keeps up. This is a popular machine for women it seems so it’s like the occasional random dude that has no idea what they are doing, a dozen ladies and then me going HAM with most of the stack haha. People do some “interesting” variations on this machine too.. Seated calf raises downstairs after that. One plate and two plates for the warm-up sets and then tossed a 25lber on top for the working set. Things seemed to click today as I managed to get over 20 reps on this. Another thing was putting down the weight before doing the partials, just to get my feet positioned again (they tend to slide on the foot pad). Allowed me to get 20 reps partial style too. Calves are maybe getting the hang of things now? Hanging knee raises followed that. While tough, I didn’t feel like my hip flexors were filled with liquid fire. Got 46 reps for a big jump on the first set and also got 31 reps the second set. Only 25 reps the final set but the increase on the other two is kind of crazy considering how slow that progress had been the last two times. Back extension after that. No weight just kind of feels like I’m moving in slow motion on purpose, like some kind of weird Tai Chi. I don’t keep count when it comes to the rep set. 45lbs held like I rowed it was hard on the lats. I figured those would give out first really as they never got a rest. So close to 20 reps and I’d probably have tried another if I knew I was that close but my lower back and hamstrings were quaking. Planks of both styles to end the night. The extra ten on regular style feel tougher than adding ten on the side style. So much so that I accidentally held the side style the second go through an extra 4 count by mistake. I didn’t want to worry about cooking so I got recovery burritos and then home to stretch and recover.
Comments: Getting terribly close to the deadline to decide if this is happening or not. Pretty have three more sessions to find out with the chiro. He actually took a good bit of time to talk with me as he wasn’t very busy with clients. The decompression seemed to be working this time as symptoms disappeared from my calf (numbness) until the following morning. I think the other people doing it weren’t getting everything right so I’ll make sure I note that for next session. Didn’t end up walking which is the first since I’ve been doing it after getting cleared to do so. Traffic was bad and things were rushed that evening. Feel like I have a cold coming on. “Pain” seems to be centralized which I’m told is good with these kinds of injuries. Despite getting things ready for the next day, I forgot my gym bag at home so that meant a trip after work. Warm-ups on the AMR to start. Highest was 152bpm. Calves and box touches were ok. Calf raises felt especially easy. Bird dogs were ok too. Still feels like a discrepancy between the two sides as far as the lower body. It will hopefully improve. No upper body movement prep this session. Testing out box squats. 2” higher box than training and just bodyweight and then the bar for sets of 10. The rack was open so I took advantage of that brief moment. No issues here. Treated the bodyweight ones like I had a bar on my back. Leg extensions with pauses/holds at the top were next. No max rep set this time. Pretty set after set and just feeling some fatigue on the last set. First rep of the light weight about kicked the apparatus off how easy it felt. Leg curls after that as has been the case these past few weeks. 10lbs added for the top set for max reps. I didn’t think I’d do so well but I ended up adding 2 reps to the previous session with the added weight. Downstairs for one legged leg presses. 20lbs on the sled to start and 50lbs jumps. Still just sets of 10 reps. Trying to keep the rests as short as it takes to switch out the weight. Not really feeling the hip ache on these now. Maybe I’m bracing better and expecting it with the weight increasing. First set is easy, last set it feels like there is weight there. Glute machine after that. Sets of 10 here too. It was written as 60/90/120 for the sets but the weights don’t match up so I went a little heavier on each. This is pretty easy regular style but I imagine it would be tortuous if done with the holds and negatives like before. Inner/outer thigh work after that. Despite adding another 20lbs to the top sets, still repping out like crazy. The max is 205lbs for both machines so that’s going to be hit very soon and for lots of reps it this keeps up. This is a popular machine for women it seems so it’s like the occasional random dude that has no idea what they are doing, a dozen ladies and then me going HAM with most of the stack haha. People do some “interesting” variations on this machine too.. Seated calf raises downstairs after that. One plate and two plates for the warm-up sets and then tossed a 25lber on top for the working set. Things seemed to click today as I managed to get over 20 reps on this. Another thing was putting down the weight before doing the partials, just to get my feet positioned again (they tend to slide on the foot pad). Allowed me to get 20 reps partial style too. Calves are maybe getting the hang of things now? Hanging knee raises followed that. While tough, I didn’t feel like my hip flexors were filled with liquid fire. Got 46 reps for a big jump on the first set and also got 31 reps the second set. Only 25 reps the final set but the increase on the other two is kind of crazy considering how slow that progress had been the last two times. Back extension after that. No weight just kind of feels like I’m moving in slow motion on purpose, like some kind of weird Tai Chi. I don’t keep count when it comes to the rep set. 45lbs held like I rowed it was hard on the lats. I figured those would give out first really as they never got a rest. So close to 20 reps and I’d probably have tried another if I knew I was that close but my lower back and hamstrings were quaking. Planks of both styles to end the night. The extra ten on regular style feel tougher than adding ten on the side style. So much so that I accidentally held the side style the second go through an extra 4 count by mistake. I didn’t want to worry about cooking so I got recovery burritos and then home to stretch and recover.
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