T Nation

Hair of the Dog


#42

7/12/18 Log

Stationary Bike
22 min

Waist Bend Stretch
10 min

Kettlebell Shoulder Press
18x1x10

Military Press
95x3x10

Bent Over DB Lateral Raise (rear delt)
20x3x10

Barbell Curls
75x5x10

4 days hip pain free.


#43

7/14/18 Log

Stationary Bike
22 min

Waist Stretch
10 min

Barbell Rows
135x2x10
185x2x5
205x2x5

Incline Bench
115x2x10
135x2x5
155x2x5

Arnold Fly’s
25x5x10

Shrugs
65x5x10

Butterfly Stretch
6x3x15 sec
3x3x15 sec toe hold

Planks
5x1x10 sec

Hip is on the mend. My try low weight back squats tomorrow.


#44

7/18/18 Log

2 Mile Walk

Stationary Bike
10 Min

Waist Bend Stretch
10 Min

Barbell Rows
135x2x10
155x1x10
205x2x6
255x2x4

Bench Press
135x2x10
155x2x6
165x2x4

Ez Bar Curls (standing)
65x5x10

Shrugs
95x5x10


#45

7/19/18 Log

Stationary Bike
22 Min

Stretching - Waist, sitting butterfly, face pulls, high knee’s
20 Min

Planks
5x1

Back Squat
95x5x10

Tricep db Extensions
40x5x10

Trap Bar
115x5x10

Kettlebell Oblique Twist
18x3x10

Hip feels pretty darn good. My squat form sucks though. The plan is to back squat with lower weight for several more weeks to help the hip heal fully, and to also work on getting my squat form back.


#46

7/24/18 Log

Stationary Bike
24 Min

Stretch - waist, butterfly
15 Min

Planks
4x1x10 sec

Forearms - overhand, reverse, twist
5x10 (Can of beans)
10x1x10 db

I’m falling apart. This forearm injury’s a pain in the ass. Stupid simple movements are complicated. Lifting a cup of coffee in the wrong position poses a risk of dropping hot coffee on my lap. Jeeze.

Tomorrow’s a new day


#47

7/25/18 Log

Elliptical
24 Mins

That’s all she wrote for tonight. Fish and chips night, and a very generous amount of craft beers.


#48

7/26/18 Log

Elliptical
24 Mins

OHP
95x2x10
115x1x10
135x1x10

Barbell Row
135x3x10
185x2x10

Trap Bar
135x5x10

The neighbor guy showed up before I was finished with the fresh Alaskan Halibut he had just caught a couple of days before. Reciprocated with a liberal sharing of some of my really good homemade ‘hoppy’ beer, fair trade… Naw, his gift is way better!


#49

7/27/18 Log

Stationary Bike
24 Mins

Stretch - Waist, seated butterfly, shoulders
20 Mins

Back Squat
115x5x10

Db Hammer Curls
40x5x10

Hip doesn’t appear to be an issue any longer. With all the stretching of the hip flexor gonna start some band strengthening exercises to get the Psoas muscle and connected hip flexors stronger. I understand its a slow and gradual strengthening process. Squat form felt better today.


#50

Grilled Salmon steaks outside for dinner tonight. Won’t get “fresh” saltwater fish again till October when I go back to the Philippines.


#51

7/31/18 Log

Stationary Bike
24 Min

Stretch - Waist, Butterfly
10 Mins

Front Squat
115x3x10
135x2x10

Farmers Walk Hexbar
135x1/2 mile


#52

8/1/18 Log

Weighted Vest Walk
50x1x15Min
50x1x10Min
Workout bookends

Bench Press
115x1x10
135x2x10
165x2x4

Trap Bar
135x5x10

Tri Behindhead Extensions
40x5x10


#53

8/2/18 Log

Weighted Vest Walk
50x1x30 Min

Barbell Row
135x1x10
185x2x10
205x2x10

Barbell Curls
65x5x10

Bent Over DB Lateral Raise (rear delt)
20x5x10


#54

8/3/18 Log

Weighted Vest Walk
50x1x30 Mins

OHP
95x1x10
115x1x10
125x1x8
125x2x4

Trap Bar
135x5x10


#55

8/7/18 Log

Weighted Vest Walk
50x1x30 Mins


#56

8/8/18 Log

Stretch - waist, seated butterfly, banded face pulls
20 Mins

Planks
6x1x10 sec

Weighted Vest Walk
50x1x30 Mins


#57

Serious air quality issues here in South Orange County this week. No workout today. However want to throw out a big high five to the OCFD and forest service for battling the multiple fires and helping thousands of families as they evacuate from their homes to stay safe.


#58

8/11/18 Log

Weighted Vest Walk
50x1x30 mins

Planks
8x1


#59

8/14/18 Log

Weighted Vest Walk
50x1x30 min

Stretches
Waist, banded face pulls

Barbell Row
135x1x10
185x1x10
205x1x10
255x2x5
275x1x3

Bench Press
135x1x10
155x1x10
155x1x8
155x2x5

Shrugs
135x1x10

First workout in about a week after many days of bad air quality flowing down from the local foothills last week. Man what a difference some rest can do for the body. My hip is getting stronger everyday and the forearm/wrist issue I was dealing with nearly healed up this last week.


#60

Some adequate barbell rows. The weighted vest walk w/50# for 30 min is respectable, too.


#61

8/16/18 Log

Weighted Vest Walk
50x1x30 Min

That is all.