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)
80x10
110x10
140x10
170x10
Precor Seated Leg Curls
115x10
155x10
195x10
Precor Angled Single Leg Presses
196x10/10
246x5/5
296x5/5
80x10
110x10
140x10
170x10
Precor Seated Leg Curls
115x10
155x10
195x10
Precor Angled Single Leg Presses
196x10/10
246x5/5
296x5/5
346x5/5
Cybex VR2 Glute Machine
87.5x10/10
119x10/10
150x10/10
Precor Inner Thigh Machine
115x10
165x10
205x15
Precor Outer Thigh Machine
115x10
155x10
195x10
Seated Calf Raises
+45x15
+90x10
+135x10
Cybex VR2 Glute Machine
87.5x10/10
119x10/10
150x10/10
Precor Inner Thigh Machine
115x10
165x10
205x15
Precor Outer Thigh Machine
115x10
155x10
195x10
Seated Calf Raises
+45x15
+90x10
+135x10
+155x10/10 partial reps
Hanging Knee Raises
BWx30
BWx30
BWx30
Back Extensions (1 Second Holds)
BWx10
BW+45x10
BW+75x8
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Less mucus. Still got some sinus pressure. I feel tried but I think I just need to get some sleep and not be waking up so early. No walking yet on the off days. I plan to start back up after this week as I think that most of the gunk will be out of my system by then. Body is feeling a little beat in the knees and I’m still watching the back as the clean and jerks put some stress on it. Also not having my second session with chiro until Saturday morning. This day is kind of easier intensity wise. Warm-ups on the AMR to start. Highest was 158bpm. Felt a little knee aches on these today. Calves were easy but still tight muscles and ankles. Box touches were ok. No issues there. Bird dogs were ok too. Didn’t feel off on the left side today. They felt about the same. Good news then? Same workout as last week but I was going to actually read the workout sheet. I had to this time as I forgot it at home and had to keep pulling it up on my phone. The light box squats I did in the tiered power rack. Light enough it’s not an issue anyways. Knees kind of achy but the rest of it felt good. Leg extensions with pauses/holds at the top were next. Same as last week, adding 10lbs to all sets. Some knee aches that first set but as I got warm, that went away. Getting a little challenging on that last set with the short rests. Leg curls after that as per usual. 10lbs more per set here as well. Anything over 150lbs feels heavy on these but I can do a good amount of reps it seems. Need to keep building up the hamstrings but also making sure they aren’t tight as when they get tight, they pull on my lower back. Downstairs for one legged leg presses. Another 20lbs on the sled compared to last time and 50lbs jumps. Got it right this time, only doing ten that first set and fives the following set. Left knee was a little achy, right knee was fine on all sets. Funny as the right one was the one that was achy when I started doing these the first session. Glute machine was next to continue the unilateral lower body stuff. This machine has odd jumps so I ended up getting the first weight correct and then adding a little more for the other sets to get near the numbers. So last set was the stack minus any additional add-on weights. I think I can add another 19.5lbs to it. Can tell this weight isn’t used much as it was creaking haha. Definitely gotten to a point on these where this is getting tiring. Inner/outer thigh work after that. The work up sets were 10lbs increases from last time but the top set since I’ve maxed it out already, was just 5 more reps. Getting the ROM to that extra setting has made this exercise good deal tougher so that’s good. Outer thigh felt like nothing on every set again, despite going up 20lbs each set. Seated calf raises followed that up. I wasn’t so sure how these would go today after how adding 90lbs on the apparatus felt. But I felt strong with three plates on the next set and got the reps with 20lbs more after that. Calves are hopefully getting stronger and functioning better. I may not have the strength on heavy stuff but if I can keep improving my footspeed, I can make up on things. Hanging knee raises next. Two sets of 30 reps. Thought it would be easy. Not hard on the abs or hip flexors really (nice little deload of the spine) but my grip seems to have been slipping. I guess it has been taxed more than I’d thought with the farmer’s walk and arm-over-arm the past three weeks. Then the back extension. Supposed to be the same weights and sets but just increased the reps by two on the weighted sets. But the bumper weights I needed were in use so I ended up getting the dense 75lbs plate for the last set. Only 5lbs difference, and the reps are easy enough compared to what I can do at this point. Definitely feeling these in the hamstrings. Ended the night with the plank combos. Side style felt a little harder today. Home to stretch, recover and eat. Getting to the end of this. I might pull this off.
Comments: Less mucus. Still got some sinus pressure. I feel tried but I think I just need to get some sleep and not be waking up so early. No walking yet on the off days. I plan to start back up after this week as I think that most of the gunk will be out of my system by then. Body is feeling a little beat in the knees and I’m still watching the back as the clean and jerks put some stress on it. Also not having my second session with chiro until Saturday morning. This day is kind of easier intensity wise. Warm-ups on the AMR to start. Highest was 158bpm. Felt a little knee aches on these today. Calves were easy but still tight muscles and ankles. Box touches were ok. No issues there. Bird dogs were ok too. Didn’t feel off on the left side today. They felt about the same. Good news then? Same workout as last week but I was going to actually read the workout sheet. I had to this time as I forgot it at home and had to keep pulling it up on my phone. The light box squats I did in the tiered power rack. Light enough it’s not an issue anyways. Knees kind of achy but the rest of it felt good. Leg extensions with pauses/holds at the top were next. Same as last week, adding 10lbs to all sets. Some knee aches that first set but as I got warm, that went away. Getting a little challenging on that last set with the short rests. Leg curls after that as per usual. 10lbs more per set here as well. Anything over 150lbs feels heavy on these but I can do a good amount of reps it seems. Need to keep building up the hamstrings but also making sure they aren’t tight as when they get tight, they pull on my lower back. Downstairs for one legged leg presses. Another 20lbs on the sled compared to last time and 50lbs jumps. Got it right this time, only doing ten that first set and fives the following set. Left knee was a little achy, right knee was fine on all sets. Funny as the right one was the one that was achy when I started doing these the first session. Glute machine was next to continue the unilateral lower body stuff. This machine has odd jumps so I ended up getting the first weight correct and then adding a little more for the other sets to get near the numbers. So last set was the stack minus any additional add-on weights. I think I can add another 19.5lbs to it. Can tell this weight isn’t used much as it was creaking haha. Definitely gotten to a point on these where this is getting tiring. Inner/outer thigh work after that. The work up sets were 10lbs increases from last time but the top set since I’ve maxed it out already, was just 5 more reps. Getting the ROM to that extra setting has made this exercise good deal tougher so that’s good. Outer thigh felt like nothing on every set again, despite going up 20lbs each set. Seated calf raises followed that up. I wasn’t so sure how these would go today after how adding 90lbs on the apparatus felt. But I felt strong with three plates on the next set and got the reps with 20lbs more after that. Calves are hopefully getting stronger and functioning better. I may not have the strength on heavy stuff but if I can keep improving my footspeed, I can make up on things. Hanging knee raises next. Two sets of 30 reps. Thought it would be easy. Not hard on the abs or hip flexors really (nice little deload of the spine) but my grip seems to have been slipping. I guess it has been taxed more than I’d thought with the farmer’s walk and arm-over-arm the past three weeks. Then the back extension. Supposed to be the same weights and sets but just increased the reps by two on the weighted sets. But the bumper weights I needed were in use so I ended up getting the dense 75lbs plate for the last set. Only 5lbs difference, and the reps are easy enough compared to what I can do at this point. Definitely feeling these in the hamstrings. Ended the night with the plank combos. Side style felt a little harder today. Home to stretch, recover and eat. Getting to the end of this. I might pull this off.
No comments:
Post a Comment