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11-11-2017, 07:11 PM
#2321
Thursday
Conditioning
2x2 minute Intervals at 7mph pace
1x4 minute interval at 6mph pace.
0.5% Incline
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11-11-2017, 07:14 PM
#2322
Saturday
Press
3x10x20
Floor Press
3x10x30
Dead Lifts
10x60
Leg Press
3x10x330lbs of plates
Back Extensions
3x10xMachine maxed at 240lbs
Miscellaneous stuff: pull downs, db rows.
I want to try squatting this week, it might take 20 minutes of stretching to get me there at this point.
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11-18-2017, 10:15 AM
#2323
Wednesday
Press
3x10x27.5
Floor Presses
2x10x40
Dead Lifts
10x62
I think I will switch to normal bench press since the setup for doing floor presses is getting more awkward with more weight.
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11-18-2017, 05:44 PM
#2324
Saturday
Press
3x8x32
Bench
3x10x22
Dead Lifts
10x72
Leg Press
3x10x340
Back Extensions
3x10x240
Pull Downs
3x20x40
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11-19-2017, 07:41 PM
#2325
Sunday
Conditioning
2 minute HRR 171-128
I spent an hour stretching and working on getting the bar into LB squat position. I could get it there but couldn't get my upper back tight enough to feel stable in that position due to some funky intense pain. I brought the bar up off the pins a couple times with 72 lbs but I had to put it back pretty quickly.
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11-22-2017, 10:40 AM
#2326
Tuesday
PT
Same stuff, only with pink dumbells.
The stretching I've been doing at home must be working because the little assisted stretching session was nearly pain free.
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11-22-2017, 10:42 AM
#2327
Wednesday
Press
3x8x37
Bench
3x10x32
Dead Lifts
10x72
Evening:
Leg Press
3x10x340
Back Extensions
3x10x240
Pull Downs
3x10x55
Last edited by ColoWayno; 11-22-2017 at 06:43 PM.
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11-24-2017, 03:30 PM
#2328
Friday
Press
2x10x42
Bench
2x10x37
Dead Lifts
10x82
Leg Press
2x10x350
Back Ext
2x10x240
Lat Pulldowns
2x10x70
I moved this workout up a day since I'm getting a massage tomorrow. I had a long list and short recovery so I cut everything to 2 sets 'cept dead Lifts.
I'm icing my shoulder, should have been doing this all along.
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11-26-2017, 07:05 PM
#2329
Sunday
Conditioning
2 2 minute intervals at 7.1 mph, 1 4 minute interval at 6 mph.
2 minute HRR 171-122
Stretching and trying to get under the bar. Getting there is getting easier. I still don't feel like I can tighten my shoulders enough to support squatting just yet.
Last edited by ColoWayno; 11-26-2017 at 07:10 PM.
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11-29-2017, 05:46 PM
#2330
Monday
Leg Press
5x360
Back Extensions
10x245
Tuesday
Treadmill Incline Intervals
8 x 20/1:40 @8mph and 6%.
2 minute HRR 159-128
These felt very easy
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