January 16th - 20th, 2014

January 20,2014

A1. barbell floor press x 5 . Rest 60s   165x5,185x5, 195x6.

A2. Defranco's ab circuit (10 reps of sprinter sit-ups, v-ups, toe touches, and  hip ups) Rest 60s x 4. 

B. strict pull-ups x max reps.   20, 14

C1. barbell row 8-12. Rest 60s x 4.  135x9 x 4 sets.

C2. band pull-aparts x 25 reps. Rest 60s x 4.  complete.

D1. close grip supinated pull-ups x max reps. Rest 10s. x3    15,10,9

D2. flutter kicks with 5# per leg added. x 50.  Rest 60s x 3

E1. supinated ring rows x 10 reps. Rest 10s x 3.  10,10,10

E2. KB side bends with 2 KB totaling 60# x 12. Rest 60s x 3.   12,12,12

F. captains on crush gripper  5-7 reps/ hand x 4 sets. 

picture of the Achilles~ 6 weeks post-op. 5 more weeks walking in CAM boot. PT starts the 23rd which will be 6 weeks and a few days post-op. Looking forward to starting the PT to get some mobility and strength back in the ankle and achilles. Still quite a bit of swelling there and massage will hopefully start to help there.

January 19th,2014
Airdyne 2 minutes @ 95% while in CAM boot.
Rest 10 minutes x 4

63 calories, 52 calories, 52 calories, 48 calories.

Well that was a dumb training session on my part. I wasn't ready for this as can be seen from the substantial drop off after first set. Still a long ways to go. I would have been much better served starting with something much shorter like 60s.

January 18th
A. Foam roll and Cressey shoulder routine.
B. Arnolds. 10x35#, 9x45#, 9x45#, 8x45#.  Rest 60s.
C. Cubans with barbell.  45# x 6 reps x 3 sets.Rest 60s
D. l-lateral raises.  12 reps x 15# per hand x 1 set.
E1. Side lying DB abduction to 45 deg.  12 reps x 15#. Rest 60s
E2. banded external rotations x 10 per arm. Rest 60s
F1. toes to rings x 15 reps. Rest 30s
F2. band pull aparts x 25 reps.  Rest 60s x 3


January 17,2014
30 minutes on Airdyne.   30s @85% / 30s @ 50 %.    540 total calories. 18/min. up from 510 last week.   Starting to get a bit difficult towards end. CAM boot limits power on the 85% pieces.

January 16, 2014

A. Bench Press 155x22, 155x18, 155x13.    Up 6 total reps from last week.

B1 strict pull-ups x max reps.  Rest 60s   16,12,10,10.  Volume bench is taking away from these a bit.
B2. band pull aparts- medium thickness.  x 20.  Rest 60s x 4.

C1. lateral raises x 12 reps.  10#/ h.  Rest 30s x4
C2. Dip bar leg raises x 10 reps.  Rest 30s x 4

D1. L-up cluster 4.3.2.2.  Rest 60s
D2. Banded tricep pushdown x 25 reps.  Rest 60s x 3

E1. E-rom push-ups on paralettes.  x 15-20 reps.  Rest 10s
E2. windshield wipers on pull-up bar. x 10 reps.  Rest 10s
E3. barbell curl x 12 reps w/ 65#.   Rest 10s