Thursday, April 5th, 2018
Had to work super late, so I did stretching for the hips/glutes/quads as well as foam rolling. Did core work as well:
Planks 4 x 1 min
Supermans 4 x 10
Pelvic Tilts 4 x 10
Bird Dogs 4 sets
then a 2.5 mi walk outside afterwards.
Friday April 6, 2018
Legs
Goblet squats
BW X 10
BW + 30 x 20
BW + 50 x 10
BW + 50 x 10
BW + 50 x 10
Alternating Lunges
4 sets, BW x 10
Back Extensions
5 x 10, BW (really focused on stretch and contraction of hams n glutes here, was careful not to hyperextend. I had been researching this movement this week, it’s very beneficial for my situation.)
Leg Extensions
4 sets of 15
1 mi of Incline walking on treadmill after
supps: 1s C4
felt good in there, my hip mobility is improving, and I have my glutes firing a lot better.
After surgery, my chest/shoulders were pretty unimpressive, so I worked diligently to build up that area. In retrospect, I neglected core and cardio far too much. I need to improve how I use oxygen (although I already feel it getting better). I remember from my boxing/grappling days that I have quite a “gas tank” when I’m in shape, so I have no doubt that keeping with this discipline will get me right back there.
Nothing social tonight for the first time in a while so I’ll relax, stretch, get a solid sleep and hit Back tomorrow with Bi’s.