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
80x10
100x5
120x5
140x5
Wide Grip Pulldowns
80x10
100x5
120x5
140x5
160x5
180x5
200x22
Cybex Eagle NX Rows
100x5
150x5
100x5
150x5
200x5
230x28 PR+1 rep
Precor Pec Flyes
85x10
125x8
230x28 PR+1 rep
Precor Pec Flyes
85x10
125x8
165x8
205x25
One Arm Dumbbell Rows (supported)
One Arm Dumbbell Rows (supported)
50x5/5
75x5/5
100x15/15
Push-ups (1 second pauses)
BWx10
BW+25x17
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Well survived the first week of training back. Granted the first two sessions were pretty light so this will be the really first full week of though training. Plan is to do deep tissue massage about once a month and chiro twice a month. Have to see how things go. I actually feel like I’m mentally in a good and healthy place right now. Biceps were tight from sandbag stuff. AMT to start off the session. 155bpm highest reading. I’m going to do the bikes on days when I got to use the lower body more I think. Still messing around with it. Calf work was easy, calves were just really tight. Box touches felt good. Bird dogs were ok. Still a work in progress it seems. Better for sure than it had felt all last week but lower back is tired. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Biceps stretch felt good. On to the workout. First up was pulldowns with the wide grip. Most of the stuff today was going to be lighter weights for lower reps and then working up to a top set for as many reps as I feel like doing. And not all herky jerky. Controlled reps. So for pulldowns, it was small jumps and low reps up to 200lbs. I knew I had at least 15 reps in me, just going to be a matter of fatigue in my back and arms. When I hit ten, I knew twenty was there. These actually felt pretty good. I felt in control. Then it was upstairs for the machines. Machine rows were next. I was not sure how these would go after doing the pulldowns with no real rest (previously doing pressing or pec flyes first). Work up sets were bigger jumps and very easy. But still feeling a fair amount of fatigue in my biceps and back. I got up off the machine for the last set (a mistake) and I was away for just over 30 seconds and an elderly man took my towel off the bench and setup to lift. I come right back and he says he won’t take long. This had me fuming. So disrespectful but I have to be the bigger man. I had to figure out what stuff he adjusted when I got back on the machine. Lead me to doing a few more reps then I would’ve if I hadn’t been inconvenienced. Pec flyes after that. Surprisingly, I didn’t have to fight anyone off this today. Working up weights felt good. I wasn’t sure how the working weight would feel. Felt easy at the start but after ten it was difficult. Chest a little detrained I guess from the few weeks of low rep stuff with lighter weight and the two competitions. I knew I’d be needing to massage that out later. Back downstairs for one arm dumbbell rows. Now that I’ve found the setup that makes this a bracing/anti-rotational exercise, I feel it doing the job I want it to. Biceps fatigued so I figured I wasn’t going to be doing as well as I could here. Especially with bracing my core hard. Weight was light working up but still had that difficulty for the bracing. Handle slightly thicker for the 100lbs weight. With how these were feeling, I’m shocked I got more than 12 reps today on either side. No belts on these to make my core work. It needs to be strong to keep from having a relapse of pain. Push-ups followed that. First set no weight felt easy. I was worried the pec flyes would’ve sapped me. Had someone put the weight on my back for the weighted set this time. Having it in the right spot makes a big difference. I had wanted 20 reps but got stopped short of that. Didn’t help that I was counting on the down instead of the up so I thought I did more than I actually did. Planks to finish off the session. I was expecting these to suck after the rep fest for the upper body as that tended to make these harder in the past. Felt about the same. Got done this workout pretty quick so home to stretch, make dinner and relax.
Comments: Well survived the first week of training back. Granted the first two sessions were pretty light so this will be the really first full week of though training. Plan is to do deep tissue massage about once a month and chiro twice a month. Have to see how things go. I actually feel like I’m mentally in a good and healthy place right now. Biceps were tight from sandbag stuff. AMT to start off the session. 155bpm highest reading. I’m going to do the bikes on days when I got to use the lower body more I think. Still messing around with it. Calf work was easy, calves were just really tight. Box touches felt good. Bird dogs were ok. Still a work in progress it seems. Better for sure than it had felt all last week but lower back is tired. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Biceps stretch felt good. On to the workout. First up was pulldowns with the wide grip. Most of the stuff today was going to be lighter weights for lower reps and then working up to a top set for as many reps as I feel like doing. And not all herky jerky. Controlled reps. So for pulldowns, it was small jumps and low reps up to 200lbs. I knew I had at least 15 reps in me, just going to be a matter of fatigue in my back and arms. When I hit ten, I knew twenty was there. These actually felt pretty good. I felt in control. Then it was upstairs for the machines. Machine rows were next. I was not sure how these would go after doing the pulldowns with no real rest (previously doing pressing or pec flyes first). Work up sets were bigger jumps and very easy. But still feeling a fair amount of fatigue in my biceps and back. I got up off the machine for the last set (a mistake) and I was away for just over 30 seconds and an elderly man took my towel off the bench and setup to lift. I come right back and he says he won’t take long. This had me fuming. So disrespectful but I have to be the bigger man. I had to figure out what stuff he adjusted when I got back on the machine. Lead me to doing a few more reps then I would’ve if I hadn’t been inconvenienced. Pec flyes after that. Surprisingly, I didn’t have to fight anyone off this today. Working up weights felt good. I wasn’t sure how the working weight would feel. Felt easy at the start but after ten it was difficult. Chest a little detrained I guess from the few weeks of low rep stuff with lighter weight and the two competitions. I knew I’d be needing to massage that out later. Back downstairs for one arm dumbbell rows. Now that I’ve found the setup that makes this a bracing/anti-rotational exercise, I feel it doing the job I want it to. Biceps fatigued so I figured I wasn’t going to be doing as well as I could here. Especially with bracing my core hard. Weight was light working up but still had that difficulty for the bracing. Handle slightly thicker for the 100lbs weight. With how these were feeling, I’m shocked I got more than 12 reps today on either side. No belts on these to make my core work. It needs to be strong to keep from having a relapse of pain. Push-ups followed that. First set no weight felt easy. I was worried the pec flyes would’ve sapped me. Had someone put the weight on my back for the weighted set this time. Having it in the right spot makes a big difference. I had wanted 20 reps but got stopped short of that. Didn’t help that I was counting on the down instead of the up so I thought I did more than I actually did. Planks to finish off the session. I was expecting these to suck after the rep fest for the upper body as that tended to make these harder in the past. Felt about the same. Got done this workout pretty quick so home to stretch, make dinner and relax.
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