1420 hrs
Notes from Physio:
So I managed to get my Physio back (long story, I am going to a different clinic now just to have her treat me for 3 months until I leave town)
-She needled my spinal erectors (Christmas tree low back) it felt like my left side was on fire at one point. over all it worked. Even my right shoulder blade felt better.
-need to keep my right glute working, balance on right vs left is slightly worse on right side.
-lots of plank and back extensions to re-enforce the needle work.(acupuncture)
-before the appointment I felt like my back was loading up for another pull. Post appointment it felt like tragedy avoided.
-we were very happy to be working together.
-this is also the same clinic as my shaman so big things could be happening in the future.
08 May
1310 hrs
No real fucks given. I missed my alarm and missed my actual morning trg session. I linked up with a buddy of mine and we smashed through a session. We had to be in the gym for Mandatory work PT time and neither one of us is allowed to play sports (med limitations) and besides people only get injured playing sports. Lol.
I really made this up as I went. He simply hung along for the ride. It was designed to be a minor challenge for both of us without ruining any future trg sessions.
WORKOUT
Incline Bench
Multiple Warm Up sets
10 x 7 x 115
Chest Supported Rows 10 x 10 x 95 lbs
At one point i did a set of 30 reps to catch up. I went to get a drink and someone talked to me (about their injury, they were looking for trg ideas) so I had two sets to catch up on. I did 3 sets at once
Face Pulls
1 x 30 x 65 lbs
4 x 26 x 65
Tricep Pushdowns (w/EFS Strap)
7 x 13 x 70 lbs ( i think)
Chest Supported Shrug
5 x 20 x 50 lbs
45 Deg Back Raise
5 x 5 x 40 lbs
Stretch for about 30 min. Waiting to go home, we could not leave until released.
Should be noted both of us pushed hard and it was a solid session but neither one of us was sore the next day. Which is exactly what I wanted out of this.
10 May
1020 hrs
Banded Side Step 2 x 20 x EFS Light Band
Banded Front/Backward Step 2 x 20 x EFS Light Band
SSB Box Squat
3 x 5 x Bar
1 x 5 x 150
1 x 5 x 190
1 x 5 x 230
1 x 3 x 265
1 x 3 x 300
3 x 2 x 345
This is the same session as I did last Tuesday. Hitting the reset button and doing everything I would have done last week this week now that I don't have to conserve energy for a PT Test. I mixed it up slightly by doing three doubles with 345. This is 5 lbs heavier than last week and 1 extra rep. Not much but very little bit adds up. The rest between all three sets was about 10 sec.
Db SDL 3 x 11 x 40 lbs
GHR Back Ext
1 x 10 x Bar
1 x 10 x 65
1 x 10 x 85
3 x 10 x 105
TRX Body Saw /Plank
3 x 5 reps /25-30 sec
Field house was hotter and more humid than normal. TKD guys and gals were in the far end of the field house trg. A lot of random yelling and nonsense. Glad I had my headphones to block it out. I did have to remind one of the young martial artist youngsters that "it was a family facility, so put on a shirt."
I got a little sideways cockiness. he did comply and apologized so i left it at that. Don't look good smashing a teenager who weighs about 150 lbs. Even if he is a "fighter".
Went home and moved wood for 2 hrs into the wood shed. Then got my boat into the water. Then went for Ice Cream. Then had supper GREAT Sunday afternoon. A little tiring for my low back but not too bad.
11 May
Stair Climber w/Weighted Vest
20 Min /105 Flights /235 Cal
With the cardio /weight room being warm and extra stuffy I knew this would be interesting. Not to mention I had a solid session followed by 2 hrs of moving wood.
Break down went like this:
1 min x Lvl 10
4 min x Lvl 11 (20sec) - Lvl 10 (40 sec)
5 min x Lvl 12 (20sec) - Lvl 10 (40sec)
9 min x Lvl 14 (30sec) - Lvl 10 (1min)
1 min x Lvl 16 (20sec) -Lvl 10 (10sec) -Lvl 14(20sec) *finished on a high note
So rather than jump to Lvl 16 this week I increased my work time by 10 sec while maintaining the 2:1 ratio of rest:work. (in other words my rest increased to match the increase in work time)
I had planned on doing a Heavy Prowler session but the field house is closed for the next few days. which means a lot of plans will now be altered.
After the Stair Climber I continued to smash myself. This was another gut check session. I do enjoy them but realize I cannot do them all the time.
Following exercises done with minimal rest. Goal was 50 reps in as few sets as possible. Oh and I was still wearing the Weight Vest.
Kirk Shrug
1 x 30 x 135
1 x 20 x 135
Plate Raise
1 x 20 x 25 lbs
2 x 15 x 25 lbs
Oly Bar Curl
2 x 20 x Bar
1 x 10 x Bar
Rear Delt Lateral
1 x 35 x 15 lbs
1 x 15 x 15 lbs
Face Pull (Rope)
1 x 30 x 60 lbs
1 x 20 x 60 lbs
OH Tricep Ext (Machine /Rope)
1 x 40 x 70 lbs
1 x 10 x 70 bs
Lastly Just to burn everything down
Push Ups 5 x 5 x Weight Vest
I did try to do Pull Ups but I got about half way up on 1 rep and it was not to be. My Body was cooked. I will note though that my upper back (shoulder) did not hurt. That is a bonus.
I like this layout of Exercises post Stair Climber. I will add in a few more exercises and then push for 100 reps total.
Pro Tip:
If you put all your weights and equipment away it has been proven by science to give you an annual 5% gain in lean tissue. So why don't you put your shit away when you are finished?
(Note: I made that up but you should still put your shit away)
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| Keep Moving Forward, KEEP Getting Strong(er) |
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