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
13” Thick Bar Jack Stand Pulls
(straps)
125x5
215x3
Added Suit
305x1
395x1
445x1
500x8
Precor Leg Extensions (1 Second
Holds)
70x10
110x10
150x10
190x28 PR+10lbs
Precor Seated Leg Curls
145x10
195x5
245x22
70x10
110x10
150x10
190x28 PR+10lbs
Precor Seated Leg Curls
145x10
195x5
245x22
Precor Angled Single Leg Presses
176x10/10
266x5/5
316x5/5
366x5/5
416x33/33
416x33/33
Precor Inner Thigh Machine (1 Second Holds)
125x10
165x5
205x20 PR+1 rep
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
205x28 PR+2 reps
Seated Calf Raises
+45x10
+90x10
+135x5
+180x5
Seated Calf Raises
+45x10
+90x10
+135x5
+180x5
+210x8/17 partial reps PR+20lbs
Hanging Knee Raises
BWx56 PR+2 reps
Hanging Knee Raises
BWx56 PR+2 reps
Back Extensions
BWx10
BW+45x10
BW+90x20
Inflight Fitness Multi-Hip/Glute
Machine
100x10/10
173x33/33 PR+3 reps
Stretching
Comments: My lower back is still a little achy around the injury site and I was having muscle spasms (no pain, just twitchy) so I was doing my best to help with heat and TENS unit as well as stretching. It comes and goes. Frustrating but I have to remind myself that the last time I had this injury at this same time frame, I wasn’t even back to lifting and it hurt to stand or sit for any time at all. So got to be mindful of what my body is saying but know that it is better off than I was in 2016. I was tired going into this workout but not as tired as last time. And I think that I knew this one wasn’t going to be as long a session this time. I was also going to get a chance to try out the new compression socks. I bought these was my boot socks weren’t reaching high enough to keep from having bloody shins on log. These socks are supposed to not only provide padding but help the lower legs recover and provide support. Upright bike again for the warm-up. Heartrate I think topped out at 132bpm but not sure as this bike didn’t give me a summary. Ugh. But it really doesn’t matter. Calf raises felt good. I think the socks are doing their thing here. Box touches were also good. Bird dogs were ok too. Thick bar pulls to lead off the lifting again. 13” pulls this time and using the weights I did for the 16” pulls to do the workout. Warm-up and do max reps with 500lbs. Very cautious with the lower back. Wanting to keep things rigid and tight and not have any “gap” in the chain. A few reps without the suit and then it was on. I managed to get in the suit with the straps down without needing to hang like laundry (rack was in use). Just kept it tight the whole time. Then it was time for reps. If I was stronger, I’d probably be more mindful of how much time it takes me to get set (about 20 seconds) as it will be strap in your own time and that is tough with the suit. However, I’m aiming for 1-3 reps at the show at contest weight if everything is on point and that won’t take me 40 seconds to do. I’m keeping it in mind though. Feeling the hamstrings work hard on these. Thighs felt like they weren’t helping as the bar slid up them haha. I was hoping to get eight and I got that. I went for nine but it felt slow and I didn’t want to try and hitch out a rep. I’m not sure if I even can with how thick this bar is. Stick with good reps. Save the crazy for the show. Just the one suited exercise this week so on to the machines. Leg extensions with pauses/holds at the top. Knees weren’t as achy as I was expecting. Perhaps the compression socks are helping by not having the calves pulling so much? I felt tired and felt like I was going to be stopping at 15 reps but I powered through and matched last week’s reps. Quads got that endurance thing going. Leg curls afterwards. Using the stack for the top set. The socks are long enough that I don’t have the pads on the shins rubbing my skin raw now. These got tough fast. Now I just have to keep trying to improve the reps since I can’t add any more weight. Downstairs for one legged leg presses. I was a little worried with my injury site acting up as the weight is getting heavier and requiring my bracing for stability and the increased weight being added (even if just one leg) is building pressure on the lower body. 10lbs more than last week. Felt like 50lbs more. Reps down quite a bit from last week but it’s ok. Knees were clicking. Back upstairs for inner/outer thigh work after that. Inner thigh is much harder to add reps to as I add reps to it. Outer thigh I think will be more of it being difficult to maintain higher and higher reps with these pauses. Seated calf raises downstairs following the usual plate jump work up sets followed by a heavy work set. 10lbs more than last week. Definitely felt stronger this time with the socks. Got a few more reps with more weight on both the regular and partial reps. Hanging leg raises up next. I figured this was going to be a nothing session and just try to get in reps. I wasn’t expecting to beat the reps by two again. I wonder if I’ll get above 60 reps on these before the cycle is done. Abs started twitching immediately afterwards. Back extensions were fine. I was a little leery about them with how my back was acting up but these felt great. I felt good for several more reps here. Then it was back upstairs for rotary style hip glute machine to end the session. This took a little longer than I planned as one of the add-on weights was missing. I looked all around the cable cross over tower upstairs and downstairs and all over the top and bottom floors of the weight rooms. Turns out it had been dropped inside the one triceps cable stack so I had to max the stack out and hang from it like a gibbon and reach inside to get the missing weight out. I need the bigger ones on here as the added friction makes this much harder. Slight improvement on the reps here. Home to stretch, recover and eat dinner.
100x10/10
173x33/33 PR+3 reps
Stretching
Comments: My lower back is still a little achy around the injury site and I was having muscle spasms (no pain, just twitchy) so I was doing my best to help with heat and TENS unit as well as stretching. It comes and goes. Frustrating but I have to remind myself that the last time I had this injury at this same time frame, I wasn’t even back to lifting and it hurt to stand or sit for any time at all. So got to be mindful of what my body is saying but know that it is better off than I was in 2016. I was tired going into this workout but not as tired as last time. And I think that I knew this one wasn’t going to be as long a session this time. I was also going to get a chance to try out the new compression socks. I bought these was my boot socks weren’t reaching high enough to keep from having bloody shins on log. These socks are supposed to not only provide padding but help the lower legs recover and provide support. Upright bike again for the warm-up. Heartrate I think topped out at 132bpm but not sure as this bike didn’t give me a summary. Ugh. But it really doesn’t matter. Calf raises felt good. I think the socks are doing their thing here. Box touches were also good. Bird dogs were ok too. Thick bar pulls to lead off the lifting again. 13” pulls this time and using the weights I did for the 16” pulls to do the workout. Warm-up and do max reps with 500lbs. Very cautious with the lower back. Wanting to keep things rigid and tight and not have any “gap” in the chain. A few reps without the suit and then it was on. I managed to get in the suit with the straps down without needing to hang like laundry (rack was in use). Just kept it tight the whole time. Then it was time for reps. If I was stronger, I’d probably be more mindful of how much time it takes me to get set (about 20 seconds) as it will be strap in your own time and that is tough with the suit. However, I’m aiming for 1-3 reps at the show at contest weight if everything is on point and that won’t take me 40 seconds to do. I’m keeping it in mind though. Feeling the hamstrings work hard on these. Thighs felt like they weren’t helping as the bar slid up them haha. I was hoping to get eight and I got that. I went for nine but it felt slow and I didn’t want to try and hitch out a rep. I’m not sure if I even can with how thick this bar is. Stick with good reps. Save the crazy for the show. Just the one suited exercise this week so on to the machines. Leg extensions with pauses/holds at the top. Knees weren’t as achy as I was expecting. Perhaps the compression socks are helping by not having the calves pulling so much? I felt tired and felt like I was going to be stopping at 15 reps but I powered through and matched last week’s reps. Quads got that endurance thing going. Leg curls afterwards. Using the stack for the top set. The socks are long enough that I don’t have the pads on the shins rubbing my skin raw now. These got tough fast. Now I just have to keep trying to improve the reps since I can’t add any more weight. Downstairs for one legged leg presses. I was a little worried with my injury site acting up as the weight is getting heavier and requiring my bracing for stability and the increased weight being added (even if just one leg) is building pressure on the lower body. 10lbs more than last week. Felt like 50lbs more. Reps down quite a bit from last week but it’s ok. Knees were clicking. Back upstairs for inner/outer thigh work after that. Inner thigh is much harder to add reps to as I add reps to it. Outer thigh I think will be more of it being difficult to maintain higher and higher reps with these pauses. Seated calf raises downstairs following the usual plate jump work up sets followed by a heavy work set. 10lbs more than last week. Definitely felt stronger this time with the socks. Got a few more reps with more weight on both the regular and partial reps. Hanging leg raises up next. I figured this was going to be a nothing session and just try to get in reps. I wasn’t expecting to beat the reps by two again. I wonder if I’ll get above 60 reps on these before the cycle is done. Abs started twitching immediately afterwards. Back extensions were fine. I was a little leery about them with how my back was acting up but these felt great. I felt good for several more reps here. Then it was back upstairs for rotary style hip glute machine to end the session. This took a little longer than I planned as one of the add-on weights was missing. I looked all around the cable cross over tower upstairs and downstairs and all over the top and bottom floors of the weight rooms. Turns out it had been dropped inside the one triceps cable stack so I had to max the stack out and hang from it like a gibbon and reach inside to get the missing weight out. I need the bigger ones on here as the added friction makes this much harder. Slight improvement on the reps here. Home to stretch, recover and eat dinner.
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