0545 hrs
Yes this was early so I knew going in I would have to warm up my low back before beginning.
Back Ext 5 x 6 reps
Side Hold 5 x 10 count
Football Bar Bench (All bars weigh 45 lbs)
2 x 10 x Bar
1 x 10 x 65
1 x 10 x 85
1 x 10 x 105
1 x 10 x 125
5 x 3 x 125
Felt great. No tightening of the shoulder as I get with a straight bar usually. I did have to use plates under my feet because the bench felt a little high still, my hip flexor did not have enough ROM. Also only minimal ability to brace and no leg drive yet through the hip.
Fat Man Pull ups (Rows) 5 x 10 x Bodyweight
Airdyne Intervals 8 x 20 sec ON /40 sec OFF
This was an experiment to see how the hip would hold up to airdyne intervals. Felt solid overall, not a passing out-puking session, my HR did rise though and no adverse affects on the hip. I will continue to progress this.
1740 hrs
Working evening shift, it was 12 hrs later, lots of food. So time to finish up the morning's session by filling out the Assistance and supplementary movements.
Pull Ups 10 x 4 reps (alternating between narrow & wide neutral grips)
Neck Crunch 5 x 20 x 25 lbs
Dips (to a bench) 5 x 10
Cobra Push Ups 3 x 10
Hip Bridge 3 x 20 reps
Pulldowns
1 x 23 x 110 - 1 x 30 x EFS Monster Mini Band (superset)
1 x 16 x 130
1 x 16 x 110
1 x 14 x 140
1 x 14 x 110
1 x 13 x 150
1 x 13 x 110
1 x 11 x 160 - 1 x 51 x EFS Monster Mini Band (superset)
Lying Hip Ext 3 x 10
Black Band Face Pull 3 x 20 x EFS Monster Mini Band
Clamshells (Double leg) 100 reps x green theraband
Great session everything felt on point, even the iPod music.
16 Aug
1740 hrs
Heel Touch
3 x 10
3 x 5
Cobra Push Ups 2 x 15
TKE's
3 x 20 x EFS Medium Band (Gray)
3 x 20 x EFS Light Band (Orange)
These were done left leg 1 set grey, then 1 set orange. Then move to right leg. Etc.
Plank 2 x 25 sec, 1 x 15 sec
Side Plank 2 x 10 sec L/R
Cat Camel 2 x 10
Squats (Bench 1" above parallel) 5 x 10 x Bodyweight
These went better than last week. Left glute still randomly has issues overall it is feeling better every week. I have some ideas to help my squat movement further. Doing the Heel touch first definitely helps.
Single leg Calf Raise
1 x 17 x Bodyweight
4 x 10 x Bodyweight
Clamshells 1 x 50 reps x green theraband
In the work gym so access to lower equipment is limited. It forces me to work only the minimum and what needs to be done. Bare bones session.
17 Aug
0900 hrs
Swim 12 min x Front Crawl (4 x 1min Rest)
I front crawled as fast as I could pushing the pace for 12 min. Taking a break when I really could not control my breathing.
2000hrs
Swim 10 min x Fins x Kick Only
I extended my arms and with the fins on I kicked hard and kept the pace up for ten minutes. I am not counting laps for either of these sessions because this was in the 15 meter Apartment's saltwater pool.
18 Aug
0125 hrs
So to have full disclosure everything is 5 sets of 15 reps because I left my trg book on my desk in the office. This was the easiest way to remember the set /rep count. It worked out fantastic though. The hip stability comes along a little everyday. I will keep saying that but it is true. Simply sitting up on a bench after a set of neck crunch feels better every week if not every session. Incrementally it all adds up until I have to remind myself 3 weeks ago I could not do something that I can now do easily.
Clamshells 1 x 75 reps x Green Theraband
Superset
TRX Rows 5 x 15
Neck Crunch 5 x 15 x 25 lbs
Super Set
Incline DB Rows
1 x 15 x 40
4 x 15 x 35
Head Harness 5 x 15 x 16kg
Superset
Arnold Press
1 x 15 x 30
4 x 15 x 25
Side Laterals
1 x 15 x 20
4 x 15 x 15
Superset
Wide Bar Facepulls 5 x 15 x 80
Pallof Press
1 x 15 x 60
4 x 15 x 45
Rear Delt lateral (Rev Incline)
1 x 15 x 10
4 x 15 x 5
Superset
Cobra Push Ups 50 reps
Prone Hip Extensions 50 reps
Rotate back and forth between the 2 exercises until the total reps completed.
A Solid late night /early morning session simply to get some solid work in and to sweat, A LOT. This session was probably one of my best feeling in a while. Starting to feel normal and that I am making up some larger ground.
2000 hrs
Swim 10 min x Fins x Kick Only
Got up and getting ready for midnight shift. A short swim to get the HR up and wake me up for my last midnight shift of the shift string.
No comments:
Post a Comment