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)
70x10
100x10
130x10
160x10
Precor Seated Leg Curls
105x10
145x10
185x10
Precor Angled Single Leg Presses
176x10/10
226x10/10
276x10/10
70x10
100x10
130x10
160x10
Precor Seated Leg Curls
105x10
145x10
185x10
Precor Angled Single Leg Presses
176x10/10
226x10/10
276x10/10
326x10/10
Cybex VR2 Glute Machine
75x10/10
106.5x10/10
137.5x10/10
Precor Inner Thigh Machine
105x10
155x10
205x10
Precor Outer Thigh Machine
95x10
135x10
175x10
Seated Calf Raises
+45x15
+90x10
+135x10/10 partial reps
Cybex VR2 Glute Machine
75x10/10
106.5x10/10
137.5x10/10
Precor Inner Thigh Machine
105x10
155x10
205x10
Precor Outer Thigh Machine
95x10
135x10
175x10
Seated Calf Raises
+45x15
+90x10
+135x10/10 partial reps
Hanging Knee Raises
BWx25
BWx25
BWx25
BWx25
Back Extensions (1 Second Holds)
BWx10
BW+45x8
BW+70x6
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Winter continues. Snow on Tuesday and just plain cold. I can’t tell if some of the stuff I did on Tuesday irritated anything or not as I’m still taking stuff to keep the head and chest cold from effecting my day to day. Some of the numbness sensation is back in the calf. I talked to the chiro and he feels that my symptoms have improved enough that reducing sessions to 1-2 per week. Have to see how this week goes and if insurance will cover more sessions. Morning wasn’t feeling so great. Left hip felt tight and like it was locked and it was below zero degrees. Work had been mostly uneventful the past few days so it wasn’t terrible at work. But I was anxious about pushing the weights as this is the week I got to decide essentially. Warm-ups on the AMR to start. Highest was 148bpm. Lower than I expected. Wasn’t as out of breath I think today. Haven’t been walking due to my current illness and the super cold weather. Calves and box touches were ok. Calf raises felt good. Box touches were ok. No issues there. Bird dogs were ok too. Still feels like a discrepancy between the two sides as far as the lower body. Maybe it will improve over time. Or perhaps I’m thinking there will be but maybe this is just how each side has felt before doing these. Then time to go to work. Today’s session was not to be as intense as usual as event work ramps up so set weights and reps for all sets. So I figured this would mean I could move through things pretty quick with short rests. Same sets on the box squats. Felt better this time. More natural feeling on that set with just the bar. Like my back felt secured and locked in. Leg extensions with pauses/holds at the top were next. Four sets of 10 with holds at the top, 10lbs more per set from last week. Do a set, change the weight and repeat. Felt good. No real knee aches. Leg curls after. Three sets of 10 reps. Top set being 10lbs more than last week but just stopping at ten. Felt a little tougher than I expected that weight to feel. Maybe I wasn’t treating it like much with how many reps I did last week. Downstairs for one legged leg presses. Another 20lbs on the sled compared to last time and 50lbs jumps. I messed up here. See, I was on auto pilot and I saw that the first set was 10 reps like always so I just figured it was 10 reps like everything else on the workout and did sets of ten for all the sets. Turns out I was to only do sets of five after that first set. Oops. Still going strong on these. The jumps per set don’t look like much but they feel like a lot. Glute machine after that so back upstairs. The weights don’t match up with what was prescribed so I went a little heavier on two heavier sets. It is much easier to get into position for my left side whereas my right side, my hip feels so tight getting my leg into the contraption. Inner/outer thigh work after that. 20lbs added to each top set but only 10 reps here too. 205lbs felt substantial for weight on the inner thigh machine. Could also be because I figured out a way to get to start at an even wider angle so that the ROM is increased a little more. Outer thigh felt like nothing on every set. Seated calf raises downstairs after that. Finally to the point where I’m doing plate jumps for more than one jump. I was thinking longer rest here but figured I could handle short rests with the low reps despite the jump in weight. Hanging knee raises followed that. Only three sets of 25 reps so I didn’t need to take as long of rest. Just meant that the first set was super easy, the second set was medium and the last set was hard. Back extension after that. Not tempo style this time, just holds at the top of each rep. Reps dropped down a lot but increasing weight. Bodweight to warm-up and then plate for a few reps. Added 25lbs with bumper plates for 70lbs for a low rep set to end those exercises. It was not that late but I was tired and had to decide if I wanted to do the planks at the gym or home. I decided at the gym just to keep me focused. Planks of both styles to end the night. The regular style for 30 seconds just doesn’t seem to get any easier. Side style is almost tolerable. Work week almost done. Home to stretch, rest, eat and recover. I need this cold to go away.
Comments: Winter continues. Snow on Tuesday and just plain cold. I can’t tell if some of the stuff I did on Tuesday irritated anything or not as I’m still taking stuff to keep the head and chest cold from effecting my day to day. Some of the numbness sensation is back in the calf. I talked to the chiro and he feels that my symptoms have improved enough that reducing sessions to 1-2 per week. Have to see how this week goes and if insurance will cover more sessions. Morning wasn’t feeling so great. Left hip felt tight and like it was locked and it was below zero degrees. Work had been mostly uneventful the past few days so it wasn’t terrible at work. But I was anxious about pushing the weights as this is the week I got to decide essentially. Warm-ups on the AMR to start. Highest was 148bpm. Lower than I expected. Wasn’t as out of breath I think today. Haven’t been walking due to my current illness and the super cold weather. Calves and box touches were ok. Calf raises felt good. Box touches were ok. No issues there. Bird dogs were ok too. Still feels like a discrepancy between the two sides as far as the lower body. Maybe it will improve over time. Or perhaps I’m thinking there will be but maybe this is just how each side has felt before doing these. Then time to go to work. Today’s session was not to be as intense as usual as event work ramps up so set weights and reps for all sets. So I figured this would mean I could move through things pretty quick with short rests. Same sets on the box squats. Felt better this time. More natural feeling on that set with just the bar. Like my back felt secured and locked in. Leg extensions with pauses/holds at the top were next. Four sets of 10 with holds at the top, 10lbs more per set from last week. Do a set, change the weight and repeat. Felt good. No real knee aches. Leg curls after. Three sets of 10 reps. Top set being 10lbs more than last week but just stopping at ten. Felt a little tougher than I expected that weight to feel. Maybe I wasn’t treating it like much with how many reps I did last week. Downstairs for one legged leg presses. Another 20lbs on the sled compared to last time and 50lbs jumps. I messed up here. See, I was on auto pilot and I saw that the first set was 10 reps like always so I just figured it was 10 reps like everything else on the workout and did sets of ten for all the sets. Turns out I was to only do sets of five after that first set. Oops. Still going strong on these. The jumps per set don’t look like much but they feel like a lot. Glute machine after that so back upstairs. The weights don’t match up with what was prescribed so I went a little heavier on two heavier sets. It is much easier to get into position for my left side whereas my right side, my hip feels so tight getting my leg into the contraption. Inner/outer thigh work after that. 20lbs added to each top set but only 10 reps here too. 205lbs felt substantial for weight on the inner thigh machine. Could also be because I figured out a way to get to start at an even wider angle so that the ROM is increased a little more. Outer thigh felt like nothing on every set. Seated calf raises downstairs after that. Finally to the point where I’m doing plate jumps for more than one jump. I was thinking longer rest here but figured I could handle short rests with the low reps despite the jump in weight. Hanging knee raises followed that. Only three sets of 25 reps so I didn’t need to take as long of rest. Just meant that the first set was super easy, the second set was medium and the last set was hard. Back extension after that. Not tempo style this time, just holds at the top of each rep. Reps dropped down a lot but increasing weight. Bodweight to warm-up and then plate for a few reps. Added 25lbs with bumper plates for 70lbs for a low rep set to end those exercises. It was not that late but I was tired and had to decide if I wanted to do the planks at the gym or home. I decided at the gym just to keep me focused. Planks of both styles to end the night. The regular style for 30 seconds just doesn’t seem to get any easier. Side style is almost tolerable. Work week almost done. Home to stretch, rest, eat and recover. I need this cold to go away.
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