5 Minutes Precor Upright Bike
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)
112x1
182x1
252x1
Added Suit
322x1
392x1
462x1
532x1
602x1 PR+30lbs
Precor Leg Extensions (1 Second
Holds)
70x10
100x10
130x10
160x31 PR+10lbs & 4 reps
Precor Seated Leg Curls
125x10
175x5
215x30 PR+10lbs
70x10
100x10
130x10
160x31 PR+10lbs & 4 reps
Precor Seated Leg Curls
125x10
175x5
215x30 PR+10lbs
Precor Angled Single Leg Presses
146x10/10
236x5/5
286x5/5
336x5/5
386x34/34
386x34/34
Inflight Fitness Multi-Hip/Glute Machine
100x10/10
150x36/36 PR+4/4 reps
Precor Inner Thigh Machine (1 Second Holds)
125x10
165x5
205x12
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
205x19
Seated Calf Raises
+45x10
+90x10
+135x5
+180x10/15 partial reps
Hanging Knee Raises
BWx50 PR+4 reps
Seated Calf Raises
+45x10
+90x10
+135x5
+180x10/15 partial reps
Hanging Knee Raises
BWx50 PR+4 reps
Back Extensions
BWx10
BW+45x10
BW+90x10
Stretching
Comments: Back stuff just seems to come and go as it pleases. A nuisance and any flaring up is nothing compared to what I was feeling before. Irksome and I’m doing massage, TENS unit as well as trying to keep my other recovery stuff on point. I could’ve taken another rest day (I didn’t walk Wednesday and ate enough bbq chicken thighs to feed an army) but I figured with how tired this workout made me last week, it made more sense to do it now so that I didn’t sleep my entire weekend away again. Upright bike again for the warm-up. Felt good. Heartrate only up to 132bpm and that was with the resistance up two settings from last week. I had mentioned last week that it will give a report at the end. Might matter which bike is being used as this time it didn’t. Calf raises felt good. Strong but tight, especially in the right one. Almost achy but not quite. Box touches were ok. No issues there other than my back feeling achy. Bird dogs were ok too. Still feels like it is stiff in my lower back but not painful. Just feeling fatigue. Thick bar pulls to lead off the lifting again. Idea was singles, taking 70lbs jumps up to a top single but not having it be a max. In order for the jumps to work out to hit what I wanted, I’d have to start at a higher weight on the jack stands than last time by a good bit. I didn’t think that was wise so I did my first single with bumper plates on the step risers. I was debating between going for 20lbs more than last time or breaking 600lbs. I felt ok but I’d feel like garbage if I missed again. I had said no more misses this training cycle. Suit came on much earlier today. I wanted to get more practice with it as I was noticing it was taking a long time for me to get set and lift with it fully strapped down. I was having a better time with getting the straps around the bar this week. Started with the straps really loose, then fairly tight and then finally very tight. I was feeling good and I just wish I was stronger on this. Used up all the 35 plates at that gym haha. 532lbs was darn speedy but 602lbs was a slower pull. My giant knees make this tricky at the heavier weights. But it was a solid rep with no hitching and definitely not the max. I might be able to get the weight I missed last week next week so I’d only be about a month behind where I wanted to be realistically. Got the suit off as soon as I could as I knew I had a long night to go still. Reps on reps again. Leg extensions with pauses/holds at the top. Much like the leg pressing, I figured that this would be similar in that the first workout pushing it was more a primer for this week when my endurance fibers wake up. Nice and controlled. Knees felt achy today but legs were strong. Leg curls afterwards. 10lbs more and curling away. I felt like I slowed down sooner this time but still managed to crank out 30 reps here. Legs (especially hamstrings) will need to get stronger and stronger as my lower back still recovers. Only 30lbs away from really high reps on the full stack. Downstairs for one legged leg presses. These were going to suck and will continue to suck with the small jumps in weight each session. As this means I’m going to be doing near 30 reps on that top set with hundreds of pounds. Not the same as say isolation or smaller muscles as it takes a good bit for my body to cool down after this effort. But it’s still a good training for the legs for things like long distance yoke, medleys and truck pull. Two reps shy of matching last week with 10lbs more per leg. I still walk funny after these. Back upstairs for more machines. Rotary style hip glute machine. I’m liking this machine. More so than the other one as I can get hamstring work here too. Again, wish this could go heavier. I know it can go over 225lbs with “expansion stacks” but the gym won’t shell that kind of money out with buying the other new stuff for no reason. Inner/outer thigh work after that. As mentioned, hit the max here for weeks on end so a new twist added with having holds at the contraction on each rep. Work up sets felt like nothing but I knew it was going to be very tough on the work sets. Inner thigh was actually better than I expected. I was thinking single digits with how difficult these have felt lately. Outer thigh wasn’t too pleasant as my left side was feeling tender on the hold. I think it was more from the nerve being inflamed a little. Seated calf raises downstairs after that. Going up a plate per set again but lower reps to work up. Goal was max reps with the top weight and then reset and max partials. Not sure if it’s the boot socks or just working with heavier weights and getting better motor control in my calves but they felt like they were working a lot. Got a shaky ten reps on the regular reps and eeked out 15 for the partials. More than two plates feels so much tougher. Might be how the weights stack or something. Last two items for the workout were a max rep set of hanging knee raises followed by the back extensions. Haven’t done max reps on the hanging leg raises in a while. My grip gave out first this time and I had to reset my hands to finish off a set of 50. I didn’t bother with chalking my hands here. My abs were pulsating after that. Back extensions weren’t anything to write home about. Still well under what I was doing as far as reps, though I am holding the weight so it’s like I’m holding an upper back contraction the entire time. Keep my spine neutral and having the back stay static as a whole. Home to make tacos, stretch and recover. Then two days of rest before another event workout in Lancaster.
Comments: Back stuff just seems to come and go as it pleases. A nuisance and any flaring up is nothing compared to what I was feeling before. Irksome and I’m doing massage, TENS unit as well as trying to keep my other recovery stuff on point. I could’ve taken another rest day (I didn’t walk Wednesday and ate enough bbq chicken thighs to feed an army) but I figured with how tired this workout made me last week, it made more sense to do it now so that I didn’t sleep my entire weekend away again. Upright bike again for the warm-up. Felt good. Heartrate only up to 132bpm and that was with the resistance up two settings from last week. I had mentioned last week that it will give a report at the end. Might matter which bike is being used as this time it didn’t. Calf raises felt good. Strong but tight, especially in the right one. Almost achy but not quite. Box touches were ok. No issues there other than my back feeling achy. Bird dogs were ok too. Still feels like it is stiff in my lower back but not painful. Just feeling fatigue. Thick bar pulls to lead off the lifting again. Idea was singles, taking 70lbs jumps up to a top single but not having it be a max. In order for the jumps to work out to hit what I wanted, I’d have to start at a higher weight on the jack stands than last time by a good bit. I didn’t think that was wise so I did my first single with bumper plates on the step risers. I was debating between going for 20lbs more than last time or breaking 600lbs. I felt ok but I’d feel like garbage if I missed again. I had said no more misses this training cycle. Suit came on much earlier today. I wanted to get more practice with it as I was noticing it was taking a long time for me to get set and lift with it fully strapped down. I was having a better time with getting the straps around the bar this week. Started with the straps really loose, then fairly tight and then finally very tight. I was feeling good and I just wish I was stronger on this. Used up all the 35 plates at that gym haha. 532lbs was darn speedy but 602lbs was a slower pull. My giant knees make this tricky at the heavier weights. But it was a solid rep with no hitching and definitely not the max. I might be able to get the weight I missed last week next week so I’d only be about a month behind where I wanted to be realistically. Got the suit off as soon as I could as I knew I had a long night to go still. Reps on reps again. Leg extensions with pauses/holds at the top. Much like the leg pressing, I figured that this would be similar in that the first workout pushing it was more a primer for this week when my endurance fibers wake up. Nice and controlled. Knees felt achy today but legs were strong. Leg curls afterwards. 10lbs more and curling away. I felt like I slowed down sooner this time but still managed to crank out 30 reps here. Legs (especially hamstrings) will need to get stronger and stronger as my lower back still recovers. Only 30lbs away from really high reps on the full stack. Downstairs for one legged leg presses. These were going to suck and will continue to suck with the small jumps in weight each session. As this means I’m going to be doing near 30 reps on that top set with hundreds of pounds. Not the same as say isolation or smaller muscles as it takes a good bit for my body to cool down after this effort. But it’s still a good training for the legs for things like long distance yoke, medleys and truck pull. Two reps shy of matching last week with 10lbs more per leg. I still walk funny after these. Back upstairs for more machines. Rotary style hip glute machine. I’m liking this machine. More so than the other one as I can get hamstring work here too. Again, wish this could go heavier. I know it can go over 225lbs with “expansion stacks” but the gym won’t shell that kind of money out with buying the other new stuff for no reason. Inner/outer thigh work after that. As mentioned, hit the max here for weeks on end so a new twist added with having holds at the contraction on each rep. Work up sets felt like nothing but I knew it was going to be very tough on the work sets. Inner thigh was actually better than I expected. I was thinking single digits with how difficult these have felt lately. Outer thigh wasn’t too pleasant as my left side was feeling tender on the hold. I think it was more from the nerve being inflamed a little. Seated calf raises downstairs after that. Going up a plate per set again but lower reps to work up. Goal was max reps with the top weight and then reset and max partials. Not sure if it’s the boot socks or just working with heavier weights and getting better motor control in my calves but they felt like they were working a lot. Got a shaky ten reps on the regular reps and eeked out 15 for the partials. More than two plates feels so much tougher. Might be how the weights stack or something. Last two items for the workout were a max rep set of hanging knee raises followed by the back extensions. Haven’t done max reps on the hanging leg raises in a while. My grip gave out first this time and I had to reset my hands to finish off a set of 50. I didn’t bother with chalking my hands here. My abs were pulsating after that. Back extensions weren’t anything to write home about. Still well under what I was doing as far as reps, though I am holding the weight so it’s like I’m holding an upper back contraction the entire time. Keep my spine neutral and having the back stay static as a whole. Home to make tacos, stretch and recover. Then two days of rest before another event workout in Lancaster.
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