PROWLER 1 x 220 m x empty Prowler
Long, slow, concentrated steps the whole time around the track. It is a start i plan on making this tool a very big piece of my recovery.
So on with today. Shit ton of Snow today. I ended up riding the Hobo Limo aka the Bus. Really is the safest and most relaxing way to travel in this weather.
Warm Up:
Treadmill 10 min /Max Incline /Speed 2.5-4.0 (do i really need to keep explaining this?)
45 Deg Hyper Ext 3 x 10
Rev Hyper 3 x 10
45 Deg Side Bends 3 x 10
Leg Raise 3 x 10
Face Pulls 5 x 15 x 95
Mach Row High Elbows 4 x 12 x 50
Red Band Pull A-parts 5 x 15
Spider Wall Walk 3 x Orange band
Fat Gripz Bar Curl Curl 5 x 15 x 80
Fat Gripz Rope Tri-Pressdown 5 x 12 x 140
Rear Delt Destroyers 40 x 50lbs - 20 x 25lbs - 10 x 10lbs
Calf Raise 3 x 10/10 (straight /bent knee)
Rev Calf Raise 3 x 12
ADduction 1 x 50 x 75
ABduction 1 x 50 x 150
Prowler 1 x 220 m x 20 lbs
Bike 15 min /75-85 rpm / 5 rpe
The rehab stuff was done throughout the morning as i was doing other stuff. Also while doing laundry i made a point of using the recovering leg to climb the 30 or so stairs from the basement to my apartment.
Lunges L 10 / R 10
Box Squats 5 x 10
Quad Sets 1 x 10
Knee bends 1 x 20, 1 x 10
Hamstring Stretch 2 x 1 min
Head harness 2 x 15 x 20
It may have seemed like i skipped Quad stretch but instead on the last 5 reps of both sets i held the top end of the ROM for 10-15 sec. and then at the end of every set i hugged the leg and held it for an additional 30 sec.
I am noticing so patella pain in both legs, primarily when going up and down stairs. I also have cut back on the Quad sets because the wall squats seemed to really fire my VMO. The Wall squats i will have to watch because i think these are partly to blame for my knee pain in both my legs.
I also have been lazy in regards to my head harness. That is going to change tomorrow.
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| Keep Moving Forward, Keep Getting Strong(er) |
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