Post by eyzteinn on Sept 29, 2007 16:47:02 GMT -5
Saturday 29th of September: Took a swim today - my 2nd this week. Haven't swam for about 1,5 years. A lot of refreshing of my technique. At least I'm able to breathe during my crawl, but my leg work stinks. I'll having swimming at school this semester, so I'll hopefully recieve some good advices.
Monday 1st of October: Swimming at school. Crawling and breast stroke technique needs improvement, but backstroke is good.
Tuesday 2nd of October:
1) Step-ups 2x10 repsxbodyweight each leg; First go at this exercise. Went well, no pain, but very wiggly knee in eccentric part of exercise.
2) Terminal Knee Extensions (TKE): Didn't have elastic bands at the gym, nor proper cables, so I had to use the standing adductor/abductor apparatus. 2x20x10 on each foot. Holding for two counts on each hyperextension.
3) YWLT: Tell me if you want me to explain it; don't know if you know it. 8 reps each "letter", holding for two counts.
4) Overhead squats: 5x3xbarbell. Had some problems locking my left scapula in a depressed and adducted position, while locking elbows. Sometimes forgot to pulling on the bar in opposite horizontal directions. Went as deep as parallel. Had no opportunity to spot my lumbar/gluteal region. Knees about 5 cm/2" in front of my toes. Not so much of a stretch on the paravertebals as on Thursday.
5) Standing leg presses: 5x5x40 kg. New apparatus, never used it before.
6) Don't know the name of this exercise, but you set yourself up as if you're doing deadlifts, then place a dumbbell between your feet, grab it with one arm and raise it up until it's as high above your head as possible. 2x5x12,5.
Then stretching for 15 minutes.
By the way, I use kilograms and centimeters.
I'm 182 cm and 81 kg.
Friday 5th of October:
1) Serratus anterior activation exrcise: 2x20.
2) YWLT. Same as last time.
3) Testing of 1-legged squats max rep: 5 on each foot.
Then proceeded to doing 8 sets of 2 reps on each foot.
4) Bulgarian Split squats, 1x15 reps each foot.
5) Step-ups: 1 set each foot, 15 reps.
) TKE: 2x20x14.
15 minutes stretching.
This was a very hard workout. Seldom my feet shake so I can nearly walk, but they did today. Felt good! (",)
Monday 1st of October: Swimming at school. Crawling and breast stroke technique needs improvement, but backstroke is good.
Tuesday 2nd of October:
1) Step-ups 2x10 repsxbodyweight each leg; First go at this exercise. Went well, no pain, but very wiggly knee in eccentric part of exercise.
2) Terminal Knee Extensions (TKE): Didn't have elastic bands at the gym, nor proper cables, so I had to use the standing adductor/abductor apparatus. 2x20x10 on each foot. Holding for two counts on each hyperextension.
3) YWLT: Tell me if you want me to explain it; don't know if you know it. 8 reps each "letter", holding for two counts.
4) Overhead squats: 5x3xbarbell. Had some problems locking my left scapula in a depressed and adducted position, while locking elbows. Sometimes forgot to pulling on the bar in opposite horizontal directions. Went as deep as parallel. Had no opportunity to spot my lumbar/gluteal region. Knees about 5 cm/2" in front of my toes. Not so much of a stretch on the paravertebals as on Thursday.
5) Standing leg presses: 5x5x40 kg. New apparatus, never used it before.
6) Don't know the name of this exercise, but you set yourself up as if you're doing deadlifts, then place a dumbbell between your feet, grab it with one arm and raise it up until it's as high above your head as possible. 2x5x12,5.
Then stretching for 15 minutes.
By the way, I use kilograms and centimeters.
I'm 182 cm and 81 kg.
Friday 5th of October:
1) Serratus anterior activation exrcise: 2x20.
2) YWLT. Same as last time.
3) Testing of 1-legged squats max rep: 5 on each foot.
Then proceeded to doing 8 sets of 2 reps on each foot.
4) Bulgarian Split squats, 1x15 reps each foot.
5) Step-ups: 1 set each foot, 15 reps.
) TKE: 2x20x14.
15 minutes stretching.
This was a very hard workout. Seldom my feet shake so I can nearly walk, but they did today. Felt good! (",)
