0900 hrs
Went to the gym for the first since surgery. No plan other than to see what i could and could not do.
Rev hyper - No weight for a few sets of 10. felt good
GHR - not quit ready, no pain but a few more days until they feel strong and coordinated.
Single Leg step up (10" Step) - Multiple sets of 10. got this exercise from my ACL rehab
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| I wear a shirt and don't hold my arms out for balance. |
Back Ext -1 set of 10 reps. I need to continue to stretch out my pirformis and low back. I did these reps on the GHR. Next time I will try on the 45 deg bench.
11 July
1345 hrs
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| Jason Momoa apparently drinks a nice Chianti on Sunday evenings? |
Completed outside in 30 deg Celsius and sunshine.
Sled Drags 2 Lengths x no weight
Db Curls 2 x 20 x 25 lbs
Single arm Side Lateral 3 x 11 x 20 lbs
Head Harness 2 x 15 x 20 lbs
12 July
1010 hrs
Starting out slow and with some very basic stuff. Completed outside in 30 deg Celsius and sunshine.
Db Side Laterals 5 x 10 x 25 lbs
Sled Walks 3 x Length (approx 30 m) x 45 lbs
Face press Lock outs 3 x 21 x 65 lbs
Sled Face Pull 1 Length x 45 lbs
Sled Rows 1 Length x 45 lbs
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| Rev Curls |
Reverse Curls 1 x 50 reps x 25 lbs
Head Harness 3 x 21 x 20 lbs
13 July
0640 hrs
Swimming 2 x 40 m
This may not seem like much but i crossed the threshold and finally got in the damn water. Now to keep the momentum. Also i kept it short to see how my body would react. Also playing around with a life jacket between the legs until I pick up one of those swimming peanuts. If the water was a little deeper I could try water running, I will have to venture out a little further into the bay I guess.
1610 hrs
*For the Sled Pulls I set up approx 35 ft of 3/8" rope and toe strap. So the distance includes resetting the rope.
Hand over Hand Sled Pull 3 x 100 ft x 45 lbs
Arnold Press Supersetted with Side Laterals 5 x 10 x 25 lbs
Upright Rows
1 x 15 x 65 lbs + chains
3 x 10 x 65 lbs (took chains off, being conservative with hip stability)
Chain Shrugs 1 x 100+ x Chains (ea hand)
(I only half assed counted definitely well over 100 reps though)
Lying Ext w/ Chains 1 x 50 x Chains
(Supersetted) Barbell Push ups (Body at 30 deg) 1 x 23
Hammer Curls 1 x 50 x 25 lbs
Hand over hand Sled Pull
1 x 100 ft x 45lbs
1 x 50 ft x 45 lbs
One thing I have always been able to do well is pull cable in manholes for days. So i guess for this session it was going back to my roots just a little. Heat advisory today so waited until just after the hottest part of the day to start my session. If you are going to fight the forces of evil you have to be able to do it on their territory under their conditions so it feels more like home. From Thailand to Afghanistan to Kingston I have always been able to step up in the heat and humidity to crush out some truly great training sessions. This was just a warm Up session, feels awesome to be finding a groove.
14 July
0930 hrs
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| Soon, but not yet. Not Yet. |
Yoga class -Basic
I read or heard a long time ago the movement you don't use, you lose. As much as things are advancing daily for me at things point I still want to do as much as I can. The class was a nice slow beginner class. I will say for as far as I have come there is still a lot I cannot do. Biggest take was my simply transition through poses. Time and work I can tell it will all come back. This was also a good way to test and push the glute muscles. In addition even signing up for Yoga class is something out of my comfort zone as this is a community i don't readily bump into or interact with. Along side with the normal frustration /finding patience of simply trying to do basic Body weight movements any 4 yr old can do, yet still struggling through them. Side effects is body awareness-position in space-time (proprioception), as well as strengthening of all the support muscles I may neglect, and trying to force my mind to quiet itself and focus.
1555 hrs
Swimming -10 min
Swam out further with a life jacket on. Tried a few more kicking strokes to see how things hold up. I was huffing and puffing when i finally came back in get out of the water. I did feel like i could have gone longer although due to the winds, waves and unknowns that still exist I am taking it slow everyday and building a little more every day. This felt great getting in the water especially with the high humidity. I will start building on this session after a day off (Friday Off, Sat Morning ON)
This session was questionable for parts of the day due to weather forecasts so I am happy I got it done.
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