Those paused squats are sweet pain delivering, result producing gems.
I hope so GV I hope so…thanks for stopping by
Tmill 25 min 1.5 miles
shoulder dislocates 5x12
deadhang chins 4,4,5,6,5,4
supersetted wiith
planks 3x1min
side bridges 6x30 sec ( 3 per side)
Peace
Nice work OG. I have a feeling your strength will come back quicker than you expect. Muscle memory is a great thing!
Nice work OG. I have a feeling your strength will come back quicker than you expect. Muscle memory is a great thing!
Hey Dave! Thanks.And fortunately the hill I have to climb isn’t too high!
Tmill foam stretchy
3s day
DL 135x3, 165x3, 195x3, 215x3, 235x3, 255, 275 - I did use a bet at 215 and up as a little mental comfort
Pull through 10x60, 10x80, 10x100
beck ext +10bs 10,12,12,
seated cable row 2x10120, 8x130
BB curl 12x65, 10x75, 6x80
Just moving up and gauging each step…time to go stand in the rain for the next 6 hours while my daughter plays lacrosse…yeah me!
Peace
Incline Tmill 26 min 1.5miles 20lb vest
foam stretchy
Wide neutral grip deadhang chins 6x5…
DB farmers 4x100 paces x60’s
1.6mile Gorilla walk
really pleased with the 6x5 chins
Tmill, foam, stretchy
3s day
Paused BP 5x95, 5x135, 5x165, 3x185, 3x205, 3x215
Supinated Pulldowns 10x60, 10x100, 10x120, 9x130
dislocates 20,15,15
Pec Dec 12x60 3x12x75
Incline Tate 3x10x30s
rope pushdown 2x10x50
Peace
Tmill 1.5 miles 25.12 min with 22lb vest
foam, stretchy
Pallof Press w/10sec iso hold 3x3x30 side
Half Kneeling cable chop 2x12x50 side, 1x12x60 side
Push-ups 5x10
wide grip pull ups deadhang 4,4,3
DB Farmers 3x100paces x50s with 30 sec hold at the end…fried my puny forearms
Peace
Tmill foam stretchy
3s day
Paused Squat 135x5, 165x3, 185x3, 205x3
speed deads 10x2x135
Leg Ext 12x90, 10x120, 10x140, 2x8x140
HS hammie curl 3x12x55
Back ext 3x12 +25lbs
Off to get my fist post op blood work…
Peace
Hope your blood work results are excellent.
Thanks GV I’ll know in a week when I go see the Dr’s…should be fine, but the waiting is a killer
Cond/core day ( yuck)
Incline Tmill 30min, 1.83 mi, 22lb vest
side plank 30 sec x4 side
shoulder dislocates 20,15,15,20
goblet squats 2x10x45
no mas, peace
T mill, foam, stretchy
Was supposed to be 1s day but I figured since I am using ultralight tuff at the moment I would make a 3s day.
MP 5x95, 3x115, 3x125, 3x135, 3x145
Klokov Press 8xbar, 8x55, 6x65,5x75
supinated pulldowns 10x100,10x120, 8x140
Pec Dec rev fly 15x30, 2x12x45, 10x60
cable side lateral 4x10x20 side
1.5 hrs Tomahawk throwing
Tmill foam stretchy
DL 135x3,5, 185x5, 225x3, 265, 285, 305 4x2x225
Straight arm puldown 4x12x30
back ext w/10lb 3x12
pullthroughs 12x90, 10x110, 10x130
bb curl 15x55, 12x65, 10x75
1st pull over 300 since surgery, felt good ( mentally)…
Peace
Cond/core day
Incline Tmill 30min 1.8miles, 24lb vest
Pallof Press with 10 sec hold 3x3x30 side
Half kneeling cable chops 3x10x70 side
Deadhang wide neutral grip chins 6,5,5,5 I find those so hard
Peace
tmill, foam strechy
shoulder dislocates 15,15,15
Paused BP 135x5, 175x5, 195x3, 215, 225, 235
Pec Dec 3x12x60
DB fly 3x12x20s
straight arm pulldown 3x15x30
Incline Tates 3x10x30s
V bar pushdown 3x12x70
Peace
PSA score of zero…no aliens swimming in my blood…going to celebrate with the Evil Empress tonight…I might even stay up after 9pm!!
T mill 30 min 1.62 miles, 24lb vest
planks 4x75 sec
bird dogs a bunch for a while
deadhang chins 5,5,5,5,6
dislocates 15,20
Peace
tmill, foam, stretchy
Paused squats 135x7, 165x5, 185x4, 205x3, 225
Zercher 65x6, 75x5, 95x5
Farmers 3x120pacesx50’s
leg ext 10x90, 10x105, 10x120
HS hammie curl 15x45, 12x55, 10x65
RDL 3x8135
Peace
T mill , Foam, stretchy
5s Day Cycle 2
MP 95x5, 110x5, 125x8 , 135
Klokov 4x10xbar supersetted with
HS pullover 10x,110,120, 130, 130
cable laterals 3x10sidex20
Db rev fly 4x10x10s
Hammer Curls 15x20s, 12x25s, 8x30s
Happy with MP 125x8 a ways to go but making progress.
Peace
Stat Bike, 30 min 9.04mi
Plank 4x1 min
Band Resisted push p 4x10
Dislocates 25,26, 27, 22
deadhang chins 4x7
done as a circuit
Peace