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
95x10
Precor Leg Extensions (1 Second
Holds)
80x10
100x10
Precor Seated Leg Curls
125x10
165x10
Precor Angled Single Leg Presses
166x10/10
216x10/10
266x10/10
80x10
100x10
Precor Seated Leg Curls
125x10
165x10
Precor Angled Single Leg Presses
166x10/10
216x10/10
266x10/10
Cybex VR2 Glute Machine
87.5x10/10
125x10/10
Precor Inner Thigh Machine
125x15
165x15
Precor Outer Thigh Machine
125x15
165x15
Seated Calf Raises
+45x15
+90x10
Hanging Knee Raises
BWx15
BWx15
BWx15
Back Extensions
BWx15
BWx15
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Starting to feel some training aches again. However, still not feeling like I need to being using TENS unit or ice every night so that is something right? Got to gym quick this time for training. Warm-ups on the AMT to start. Heartrate got up to 160BPM. Hasn’t been up there for a while now. Had been just under for several sessions. Calf raises felt good. Strong but tight. Box touches were ok. No issues there. Bird dogs were ok too. Still feels like it is stiff in my lower back but better than Tuesday. Training with weights. Everything still pretty light with set weights and reps. Box squats had an extra set added. Knees were achy that first set. Back was tight on the second set. Everything felt pretty normal on the last set then. Leg extensions with pauses/holds at the top were next. Easy stuff, no real knee aches. Leg curls after. Also easy. Just a little tenderness in the shins from the pads. Downstairs for one legged leg presses. Sets of ten, set a weight that would get the next two weights in 50lbs jumps. I think the fact I have to brace makes these not bother my knees. Still got a bruise on my left calf from who knows what. Glute machine after that so back upstairs. It was in use so I had to chill for a bit. They moved where it was located so not the most flattering shot or position for video of this movement. Again, pretty easy. Just tight getting into it. Inner/outer thigh work after that. Inner thigh is loads tougher now with the extra ROM I managed to get now on the setup. I had to double take my workout notes to make sure I was doing the correct amount of reps. Outer thigh is stupid easy. Seated calf raises downstairs after that. One plate and then two plates, so not much rest. I did have to adjust the machine as it was too close to the wall for the second set. Rest of the workout was light bodyweight stuff. Two sets of hanging knee raises (felt some things adjust) and back extensions. Nice and easy. Planks of both styles to end the night. Got done this much sooner than I expected. Home to stretch and eat.
Comments: Starting to feel some training aches again. However, still not feeling like I need to being using TENS unit or ice every night so that is something right? Got to gym quick this time for training. Warm-ups on the AMT to start. Heartrate got up to 160BPM. Hasn’t been up there for a while now. Had been just under for several sessions. Calf raises felt good. Strong but tight. Box touches were ok. No issues there. Bird dogs were ok too. Still feels like it is stiff in my lower back but better than Tuesday. Training with weights. Everything still pretty light with set weights and reps. Box squats had an extra set added. Knees were achy that first set. Back was tight on the second set. Everything felt pretty normal on the last set then. Leg extensions with pauses/holds at the top were next. Easy stuff, no real knee aches. Leg curls after. Also easy. Just a little tenderness in the shins from the pads. Downstairs for one legged leg presses. Sets of ten, set a weight that would get the next two weights in 50lbs jumps. I think the fact I have to brace makes these not bother my knees. Still got a bruise on my left calf from who knows what. Glute machine after that so back upstairs. It was in use so I had to chill for a bit. They moved where it was located so not the most flattering shot or position for video of this movement. Again, pretty easy. Just tight getting into it. Inner/outer thigh work after that. Inner thigh is loads tougher now with the extra ROM I managed to get now on the setup. I had to double take my workout notes to make sure I was doing the correct amount of reps. Outer thigh is stupid easy. Seated calf raises downstairs after that. One plate and then two plates, so not much rest. I did have to adjust the machine as it was too close to the wall for the second set. Rest of the workout was light bodyweight stuff. Two sets of hanging knee raises (felt some things adjust) and back extensions. Nice and easy. Planks of both styles to end the night. Got done this much sooner than I expected. Home to stretch and eat.
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