1/13/17 chest/tri
Tm 10 min
Mobility
Bench
45x15
95x8
135x8
190x5
220x5
245x10
275x3 joker
Inc bb
135x10
145x10
150x10
Dips
10
25x10
30x8
14
Pec dec
80x12
90x12
90x12
Tri pd
55x12
66x12
71x12
1 arm oh db ext
35x10
35x10
Trx pushup
10
Cg pushup x 12 (officially destroyed)
Tm 10 min
Stretch
1/14/17 sq 5s
Stair master 9 min
Mobility
Lying Ham
80x10
110x10
Squat
45x5
95x5,5
135x5
190x5
220x5 belt
245x11 belt/wrap
315x2 joker
Paused sq 3sec belt
185x5
185x5
Lying ham
110x10
115x10
120x10
Leg ext
130x12
135x12
140x12
Standing calf
180x12
180x12
200x12
200x12
200x12
Feet on bosu plank
35s
Side to side 10 reps 30s
37s
Stair master 7 min 550steps
Stretch
1/16/17 oh 3s
Tm 10 min
Mobility
Strict press/pullup
45x20/bpa
65x8/10
95x5/10
120x3/35x3
140x3/45x3
160x10/52.5x4
185x4/60x3 joker
120x15/11 fsl
Dips
5
25x5
35x5
45x6
55x7
Hs milt
180x10
200x10
220x10
Bb curl
95x8
105x6
45x25
Rope face pull
55x20
55x20
55x15
Tm 10 min 10 inc 3.9mph
Stretch
1/17/17 2 mile weighted vest
1/18/17 dl 3
Stair master 9 min
Mobility
Dl
45x15
135x8,5
185x5
240x3
275x3
310x10 (5 oh, 5uo)
345x3 joker
245x10 fsl
GM
135x10
135x10
135x10
Seated cable row
143x10
153x10
165x10
Kneeling ab
99x12
99x12
99x12
104x12
Lying ham
110x10
115x10
120x10
Stair master (stairway to heaven)
7 mins 30s 12/30s 7 (570steps)
Stretch
1/20/17 bench 3s
Tm 10 min
Mobility
Clap pushup 5
Bench/pullup
45x20
95x8/ng wg x 8
135x8/ng x8
175x5/ng wg x 8
205x3/ng x 8
230x3/ng wg x 8
260x7/bpa x 12
280x3 joker
205x11 fsl
Db bench
70x10
75x10
80x8
Hs back 1arm
45x10
70x10
70x10
Trx pushup
15
15
14
Rear delt
60x15
65x15
65x15
Tm
10 min 10.5 inc 3.8
Stretch
*felt like puking most of the morning. So not my best.
1/21/17 sq 3s
Stair master 8min
Mobility
Lying ham
70x10
100x10
Power clean
45x5
95x3
Sq
95x5
135x5
185x3
205x3
230x3 belt
265x7 belt/wrap
315x3 belt/wrap joker
205x5 fsl paused
Stepup
25x10
35x10
35x10
Ghr
10
10
10
Hlr
10
10
10
Seated calf SS Standing bw
115x12/12
115x12/12
115x12/12
Sled bw
+45 for 5 minutes straight in grass
Stretch
1/23/17 oh 1s
Elliptical 10 min
Mobility
Strict press/pullup
45x20/bpa
65x8/10
95x5/10
115x5/40x5
130x5/50x3
150x3/57.5x3
165x8/65x2 joker
190x3 joker/11
130x12 fsl
Dips
8
35x5
50x5
70x10
Hs milt
200x10
220x10
240x
Bb curl
100x8
110x6
45x30
Rope face pull
57x20
57x20
57x15
Stretch
1/24/17 cardio
Treadmiill 30 min
11 inc 3.8 speed 340 calories
Mobility
1/25/17 DL 1s/ab/back
Stair master 8 min
Mobility
Dl
45x15
135x8,5
185x5
225x5
275x5
300x3
330x7
380x3 belt joker
Bb shrug
315x6
405x6
425x6
Hlr
10
10
10
Kneeling ab pd
99x8
104x8
104x8
Seated cable row
165x6
170x6
175x6
Seated dual arm lat pd wg with twist
130x6
130x6
140x6
Elliptical 5 min
Stretch
1/26/17 bench 1s
Tm 10 min
Mobility
Bench
45x20
95x12
135x10
185x6
225x5
250x3
275x5
275x4
275x4
Inc
205x6
210x6
Dips
80x6
90x6
95x6
Tm 10 min
11.5 inc 3.8
Stretch
1/27/17 gun show
Tm 10 min
Mobility
Cg bench
45x15
95x12,10
135x6
185x3
205x1
225x6
230x6
Chin
6
45x6
50x6
Bb lying ext past head
105x6
110x6
Bb curl
110x6
115x6
Tri pd
99x6
104x6
Alt Db curl
50x6
50x6
Btb bb wrist
155x8
165x8
Db Standing wrist
60x8
65x8
RC hang 40s
RC pullup 9
Tm 7 min 10 inc 3.8
Stretch
*this felt really good.
1/28/17 squat
Stair master 7 min
Mobility
Leg ext/lying curl
Squat
45x5
135x5,5
185x6
225x3
250x1 belt
275x6 belt/wraps
275x6
280x6
Sldl
225x6
245x6
Db step up
45s x 6
45s x 6
Stabding calf
270x8
280x8
280x8
Seated calf
160x8
165x8
Elliptical 11 mins
Hiit 10 sec all out/50 s medium
Stretch
1/30/17 5s. BBB challenge week 1 day 1
Elliptical 10 min
Mobility
Strict press
45x12
65x12
95x8
115x5
130x5/pullup 10
150x5/pullup RC x 10
170x8
Bench
155x10 cg/pullup x 10 cg
155x10 cg/pullup x 10 ng wg
155x10 wg/pullup x 10 ng cg
155x10 wg/pullup x 5 wg
155x10 mg
Tri pd
77x10
82x10
82x10
Facepull
77x10
77x10
77x10
Alt db curl
35x10
35x10
35x10
Stretch
*I will complete the challenge this time so I can move on with my lifting life.
It has been awhile since I asked about your surgery.
WellâŠafter 3 different surgeons I now have the torn labrum, bone spur that is tearing the labrum, and a sports hernia.
I will have an operation Thursday for the hernia. A lot less recovery time than if they were doing the labrum and bone spur.
Doctor that diagnosed the hernia doesnât want to repair the labrum. He believes it has been torn longer than the two years that I was diagnosed with. He believes it is the sports hernia that is giving me the pain.
We will seeâŠ
Good luck. Make sure to do proper physical tgerapy and get your range of motion back.
2 mile weighted vest walk
Stretch
2/1/17 dl 5s bbb
Stair master 8 min
Mobility
Dl
45x15
135x8
185x5
225x5
260x5
300x5
340x7 belt easy
Squat
150x10
150x10
150x10
150x10
150x10
Hlr
10
10
10
8
7
Seated calf
90x20
90x20
90x20
Elliptical hiit
5 min 10s all out/50s med
Stretch
*buckets of sweat.
2/2/17 2 mile weighted vest walk
2/3/17 bench 5s
Elliptical 10 min
Mobility
Bench
45x15
95x8
135x5
165x5
195x5
225x5
255x8
Strict press
105x10
105x10
105x10
105x10
105x10
Db row
90x10
90x10
90x10
Seated cable row
148x10
165x10
Db hammer
35x10
40x10
40x10
Tri pd SS uh/oh
44x10/44x10
44x10/44x10
44x10/44x10 + bench dips feet up x 20
Rear delt machine
60x10
65x10
70x10
Tm 10 min
3.8 at 9 inc
Stretch
2/4/17 sq 5s
Stair master 8 min
Mobility
Lying ham
80x10
110x10
Sq
45x5
135x5,5
185x5
205x5
235x5 belt
265x8 b/w
135x20 naked
Sldl 310tm
155x10
185x10
215x10
Lying ham
110x10
115x10
Kneeling ab pd
99x10
104x10
104x15
Standing calf/plate twist
180x12/25x10
200x12/25x10
200x12/25x10
Leg extension triple drop
120x15/100x12/80x12/60x12 + 30 sec stretch
Stair master 5 min hiit
30 sec at 12/30 at 7
30 s cooldown
Pullup x 10
Pushup x 25
Stretch