Slammed my foot at work so dropped lower body work
Upper body stretch and loop band exercises
Bench w/ feet straight out
115 x 6
165 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
decent ab exercise and made pressing much more difficult
DB incline bench:
5 x 8 with 60s
found a weakness
Pull-ups:
10, 10, 8, 8
Band Pullaparts:
3 x 30
Tweaked my neck last night while sleeping and have to go vote now so just some quick lower body.
Jump rope, rower, neck work
Paused ATG Band Squats:
45 x 6
136 x 6
185 x 6
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
blue bands
1-Leg Calf Raises:
12, 10
1-Leg Bent Calf Raises:
12, 12
1-Leg Iso Hip Flexors:
3 x 10
Haven’t done direct calf work in years, it showed. Tempo was slow but still pathetic.
Started my workout playing around on my mats, somersaults, head stands, etc., which was absolutely stupid considering my recent neck injury. Get super tight after that but got through without any major tweak. First time doing upper volume/pump in ages.
Jump rope, neck work
Bench:
115 x 8
165 x 5
205 x 5
225 x 6
225 x 6
225 x 6
Incline DB Bench:
3 x 8 with 65s
Dips:
3 x 12
Ring Inverted rows (feet elevated):
4 x 12
DB Hammer curls:
3 x 10 with 40s
Rower
Deadlifts:
135 x 8
225 x 5
295 x 5
345 x 3
395 x 3
395 x 3
395 x 3
395 x 3
w/ 5 x 3 broad jumps
DB Rows:
80 x 10
100 x 12
100 x 12
100 x 12
RDL:
225 x 12
225 x 12
1-Arm Ring Plank Holds:
3 sets
this exercise is crushing
Hockey game … first skate (or sport) in almost two years. Only one sub too. Legs were jelly, my feet are raw because of new skates … felt great.
‘Tis the season!
Well, preseason, at least.
Rower, jump rope, lateral KB swings, 3-way ext rotations
Bench:
115 x 8
165 x 5
205 x 5
225 x 6
225 x 6
225 x 6
Incline DB Bench:
9, 9, 10 with 65s
Dips:
3 x 12
Ring Inverted Rows:
3 x 12 feet elevated
DB Curls:
3 x 10 with 35s
3 min rounds, 1 min rest
3x jump rope
9x heavy bag
2x rower
2x abs
Finished with some static stretching
3 min rounds, 1 min rest
4x Jump rope
4x Shadow boxing
4x Heavy bag
4x Rower (sub 2:00 pace at all times)
2x Abs (front/side/side plank)
Sweat fest
Hockey game yesterday.
Felt pretty good but my legs still aren’t conditioned.
Rower, dynamic, ankling
Broad Jumps:
8 x 3
Deadlifts:
Up to 8 x 3 at 345
Tuck Lever Rows:
6 x 5
Swings:
4 x 20 at 100
Ring Rollouts:
2 x 10
w/ 2 sets of pull aparts
LISS Live Concert Series
Linkin Park - One More Light Live
Jump rope, heavy bag, rower
Rough rehab plan for my shoulder surgery next week.
Based off of previous rehab logs (gave myself an extra week though). Limited physio included since I’m confident in myself as it’s my third surgery.
Week 1
Ice 3x per day
1x per day: anti inflammatory
2x per day: Fish oil, Vitamin D, Glucosamine
Week 2
Ice 3x per day
1x per day: anti inflammatory
2x per day: Fish oil, Vitamin D, Glucosamine
Week 3
Introduce: Exercise for lower body and other arm
2x per day: Fish oil, Vitamin D, Glucosamine
Week 4
Continue: Exercise for lower body and other arm
2x per day: Fish oil, Vitamin D, Glucosamine
Week 5
Introduce: Pendulums
2x per day: Fish oil, Vitamin D, Glucosamine
Week 6
Introduce: 4-way Isometrics (light)
2x per day: Fish oil, Vitamin D, Glucosamine
Week 7
Sling Off
Introduce: Int/Ext Isometrics, Dynamic Iso Push/Pull, Supported Wall Slides, Neck stretching & Chin tucks
Physio 1x per week
1x per day: Fish oil, Vitamin D, Glucosamine
Week 8
Introduce: Scap Protraction/Retraction, Dynamic Iso Int/Ext, Passive stick lateral raises, Wall rotations
Physio 1x per week
1x per day: Fish oil, Vitamin D, Glucosamine
Week 9
Introduce: Band Push and Pull, Y’s, Figure 8s, Band Int/Ext rotations from hip
Physio 1x per week
1x per day: Fish oil, Vitamin D, Glucosamine
Week 10
Introduce: Deadlifts, Pushup Plus, 3-way shoulder raises, Straight Arm Pulldowns, DB Curls, Bottom-up KB Floor Press, Deadbugs, Side Figure 8’s
Physio 1x per week
1x per day: Fish oil, Vitamin D, Glucosamine
Week 11
Introduce: YTWL, Int/Ext rotations from shoulder height, Rows, Front/Side Planks
Physio 1x per week
1x per day: Fish oil, Vitamin D, Glucosamine
Week 12
Introduce: Bottom-up KB Press, Lateral KB Swings, Pulldowns
Physio 1x per week
1x per day: Fish oil, Vitamin D, Glucosamine
Week 13
Introduce: Pushups, Bear Crawls, Turkish Getups
Physio 1x per week
1x per day: Fish oil, Vitamin D, Glucosamine
Rower, dynamic
Banded Pause Squats:
135 x 6
185 x 6
225 x 6
225 x 6
225 x 6
(Very)High Step Ups:
45 x 10
45 x 10
45 x 10
1-Leg Calf Raises:
3 x 12
Bent leg 1-Leg Calf Raises:
2 x 12
No energy but finally hit my legs again. Last time I had a shoulder surgery I was still at a commercial gym and could keep up with leg extensions, curls, etc. This time around I won’t have those equipment options but calves are something I should be able to focus on.
in for the follow for sure
Jump rope
Heavy bag 6 x 3 min rounds
4 sets of:
Ring inverted rows x 15
Push-ups x 20
Weighted Sit-ups x 15
Hockey game
Played way better, maybe best player out there
Slow 3.3km jog with my gf on Sunday
Then I tweaked my neck badly lying in bed last night.
Back home from my surgery. So far so good. Not looking forward to the middle of the night when my nerve block wears off.
uhhh… That escalated quickly…
Are you okay now? What happened?