January 21- 27th, 2014

January 27th
A.  Build to a 1rm bench. - 245. Just  Failed 255.  Not being able to drive through feet makes a big difference here.  270 is lifetime pr. Big difference now though is I am benching properly. I used to bench with a massive elbow flare which allowed for more weight but was terrible for my shoulders.  Elbows are tucked now which feels better but less weight.

B. build to a 1rm weighted pull-up.  113#  pronated.  Just missed 118 supinated.

January 26th, 2014


Airdyne @ z1 pace for 45 minutes.   540 calories.  12 calories/ min. about 62 rpm. forgot to track miles.

January 25th
Shoulder prehab/rehab   and Achilles rehab.  One leg balanced is already markedly better. 30s hold no problem today.

January 24th
30 sets   30s @ 90% / 30s @50%   570 total calories.  19/min. ~ 82 RPM during 90% ~ 60 during 50%

January 23rd
A1. Ring Push-ups  Rest 20s. 31,31,25
A2. defrancos ab circuit. Rest 60s

B1.weighted chins  15x 13#, 11x 18#, 9x18#, 8x18#
B2. banded face pull with external rotation

C side lying external rotation x 10 reps x 3 sets.

D1. banded tricep pushdown x 25 reps x 3 sets.
D2. banded external rotation with bands x 10 reps

+
some FLR in rings.  ~90s .

January 22nd
Airdyne 15s @ 95%/ 45s @ 50% x 10.   190 calories.
10 minutes rest - did banded rotator cuff work
10 minutes z1 on Airdyne.   120 cals.

First day of PT.


January 21st - rest