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
90x15
130x5
170x5
Wide Grip Pulldowns
90x15
130x5
170x5
210x5
250x21
Cybex Eagle NX Rows
120x5
170x5
120x5
170x5
220x5
270x20
Precor Pec Flyes
120x10
270x20
Precor Pec Flyes
120x10
175x10
235x22
Push-ups (1 second pauses)
Push-ups (1 second pauses)
BWx10
BW+25x5
BW+50x17 PR+5lbs
One Arm Dumbbell Rows (supported)
50x5/5
80x5/5
110x5/5
140x15/15 PR+4 reps
Precor Converging Shoulder Presses
75x5
105x5
135x27 PR+10lbs
Planks
BW+25x60 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: This week continues the trend of being off schedule a day. I will hopefully be back to my normal workout days next week. No walking after work since I had the cold. I plan on returning to that once I get caught up on things I’ve let pile up and get my sleep back in order. Hit the snooze button an extra time. Had deep tissue massage on Tuesday and ate a lot of burritos. I needed that haha. Still got aches and I know that stuff is going to be sore after that. Massage therapist thinks my right knee pain is from overly tight adductor. AMT to start off the session. 151bpm highest reading. Felt good here. Calf work was ok. They were tight. Less tight than they were the day before. Box touches felt good. Bird dogs were ok. These still occasionally have that feeling of fatigue on my injured side. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were ok. Shoulders were achy that first set, felt better the second set. Biceps stretch felt good. Workout with the weights. This workout doesn’t really change as it is reps and reps. I had a feeling I wouldn’t hit as good of numbers of reps on some exercises due to the massage with how much tension I had in my shoulders and back. Pulldowns to start things off. Warm-ups felt good but working up sets it was noticeable that I was lifting something. I was a little sloppier than I would’ve liked on the last three or so reps. Still going strong with more than 20 reps. I think my best with this weight in the past for high reps was 17 but not certain. Machine rows were next. Stuff felt heavy after that first set. Going to be a more common feeling as I add weight. This exercise seems to be hit hardest when it comes to fatigue from other stuff. Reps dropped by five here with the added 10lbs. And it was a struggle to get those reps. I expect these to feel better next week with how things ebb and flow. Next up was pec flyes. Shoulders tight and right biceps was too. While this exercise seems to be helping with building up my chest, I can’t forget that it does put me in a compromising position if I get sloppy or show weakness. Despite being so close to matching last week’s rep mark, I knew it wasn’t wise to push it today. Back downstairs for paused push-ups. These have been for max reps and that is still the case. However, going to be trying to up the weight here as this gym has the unique opportunity of having a 50lbs plate as well as a 75lbs and 100lbs. That first set after pec flyes is always rough. Doesn’t seem to matter how much rest. I used a regular 25lbs for the next set as the 50lbs is smaller and denser than a 45lbs plate. I wanted to be used to that as it might move on my back being smaller. It was a good thing as it ended up doing that and it was a bit harder to be able to control it with my shoulder blades. I had to adjust it once at the top but managed to match my reps. Next week will be interesting. One arm rowing, aka starting up the mower, after that. I felt strong but my setup just felt slightly off. I’m getting close to reaching capacity on the dumbbell handle using just 10lbs plates. Grip feels strong and solid on these. Back and hips a little achy after these. Back upstairs for one last machine. Converging shoulder presses felt the best they’ve felt since they were brought back in. 135lbs for that top set. Finally getting somewhere. Got 27 reps again but since this is 10lbs more, it’s good news. Planks to finish off the session. Plate hold for a minute wasn’t so bad today. Side planks were easy. Home to stretch, eat and recover.
Comments: This week continues the trend of being off schedule a day. I will hopefully be back to my normal workout days next week. No walking after work since I had the cold. I plan on returning to that once I get caught up on things I’ve let pile up and get my sleep back in order. Hit the snooze button an extra time. Had deep tissue massage on Tuesday and ate a lot of burritos. I needed that haha. Still got aches and I know that stuff is going to be sore after that. Massage therapist thinks my right knee pain is from overly tight adductor. AMT to start off the session. 151bpm highest reading. Felt good here. Calf work was ok. They were tight. Less tight than they were the day before. Box touches felt good. Bird dogs were ok. These still occasionally have that feeling of fatigue on my injured side. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were ok. Shoulders were achy that first set, felt better the second set. Biceps stretch felt good. Workout with the weights. This workout doesn’t really change as it is reps and reps. I had a feeling I wouldn’t hit as good of numbers of reps on some exercises due to the massage with how much tension I had in my shoulders and back. Pulldowns to start things off. Warm-ups felt good but working up sets it was noticeable that I was lifting something. I was a little sloppier than I would’ve liked on the last three or so reps. Still going strong with more than 20 reps. I think my best with this weight in the past for high reps was 17 but not certain. Machine rows were next. Stuff felt heavy after that first set. Going to be a more common feeling as I add weight. This exercise seems to be hit hardest when it comes to fatigue from other stuff. Reps dropped by five here with the added 10lbs. And it was a struggle to get those reps. I expect these to feel better next week with how things ebb and flow. Next up was pec flyes. Shoulders tight and right biceps was too. While this exercise seems to be helping with building up my chest, I can’t forget that it does put me in a compromising position if I get sloppy or show weakness. Despite being so close to matching last week’s rep mark, I knew it wasn’t wise to push it today. Back downstairs for paused push-ups. These have been for max reps and that is still the case. However, going to be trying to up the weight here as this gym has the unique opportunity of having a 50lbs plate as well as a 75lbs and 100lbs. That first set after pec flyes is always rough. Doesn’t seem to matter how much rest. I used a regular 25lbs for the next set as the 50lbs is smaller and denser than a 45lbs plate. I wanted to be used to that as it might move on my back being smaller. It was a good thing as it ended up doing that and it was a bit harder to be able to control it with my shoulder blades. I had to adjust it once at the top but managed to match my reps. Next week will be interesting. One arm rowing, aka starting up the mower, after that. I felt strong but my setup just felt slightly off. I’m getting close to reaching capacity on the dumbbell handle using just 10lbs plates. Grip feels strong and solid on these. Back and hips a little achy after these. Back upstairs for one last machine. Converging shoulder presses felt the best they’ve felt since they were brought back in. 135lbs for that top set. Finally getting somewhere. Got 27 reps again but since this is 10lbs more, it’s good news. Planks to finish off the session. Plate hold for a minute wasn’t so bad today. Side planks were easy. Home to stretch, eat and recover.
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