Week 1 January 29th to February 3rd, 2014
Wednesday - Bench int + Dip/CU int + ABC
A. Bench Press @ 20X1, build to a tough set of 5
B1. Weighted Ring Dips @ 20X0, 4-6 reps x 4 sets, 2 min
B2. Weighted Wide Grip Pronated Chin-ups @ 21X1, 3-5 reps x 4 sets, 2 min
C. Hollow Rock, 10 sec perfect movement x 10 sets, rest as needed b/t
D. Scap/Posterior Delt work
A. up to 205. maybe a bit more in there.
B1. 6x35#, 6x45#, 5x53#, 5x53#
B2. 6x35#, 6x45#, 5x53#, 5x53#
C. complete
D. complete.
Thursday - AD Supra Aerobic
30 x 20 sec Airdyne @ 90-92%/40 sec Airdyne @ 50%
+
15-20 min hip flexor/pec stretching
501 calorie for the 30 minutes. Just under 17/min. about 10 during 90% and 7 during 50%. 9.6 miles.
complete. also added some t-spine stretching in there.
Friday - Bench mod/emom + Horizontal Row int + LBC
A. Bench Press, 2 reps @ 75% RM per min x 15 mins
B. One Arm KB Rows @ 20X0, 4-6/arm x 6 sets, 30 sec b/t arms
C. Single Arm Farmers Hold, 30 sec tough per arm x 6 sets, 30 sec b/t arms
B. complete x 6 reps at 88#. May need to figure how to add weight to KB.
C. 88# x 4. 113#x1, 123# x1. Using 2 KBS.
Saturday - AD MAP
10 x 2 min Airdyne @ 85-90%/2 min Airdyne @ 50%
+
15-20 min hip flexor/pec stretching
~690 calories. ~48 every 2 minutes @ 90%.
Sunday - Press int + Bench speed/emom + Horizontal CP stamina
A. CGBP @ 10X1, 3 reps @ 50% Bench 1 RM per min x 10 mins
B. Press @ 30X0, 5-4-3-2, 2 min - all tough set, do from seated if needed
C. Scap/posterior Det work
D. 30,20,10 for time:
Hand Release Push-ups
Ring Rows - make the set-up tough enough so you can't do 30 unbroken
B. 135x5, 145x4, 155x3, 165x2. done standing no problem.
C. complete
D. 6:08.
Monday - AD low %'s
40 min @ moderate effort:
10 hang muscle snatch @ 45lbs - no knee/hip bend - use arms only
30 cals Airdyne
16 rounds plus 10 snatch and 21 cals.
8 weeks post-op picture. Doesn't really look much different than 6 week post op.
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