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Post by Boris on Jul 30, 2017 15:42:00 GMT -5
Saturday, July 29, 2017 Y-Pulls->Pull-Backs->Pull-Aparts (w. microband): 20/20/20 x 4
Sunday, July 30, 2017 @ Fitness Megaplex Chins/Pull-Ups: 4, 5, 4 (realized the lat wasn't gonna have it) Stair Stepper Machine: setting 9, 10 mins. (HR around 160-170! most of it)
Apparently I've strained my left lat at the insertion - freaking hurts to extend the arm overhead with any strength. Not sure what caused it, chins, C2, 1-arm DLs, or something else. The Stair Master thingy was hard. I am in terrible shape.
175/210
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Post by peterako on Jul 31, 2017 10:16:42 GMT -5
Eeek! Hopefully it's a minor strain Boris.
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Post by Boris on Jul 31, 2017 21:49:39 GMT -5
Thanks Pete. Yeah, I think so, but it hurts and throws a wrench into most things except squats and the like. It's okay though - plenty of things to work on!
Monday, July 31, 2017 @ Fitness Megaplex Stair Thingy: setting 7/8, 30 mins, HR 150-160.
Way better today. Setting 7 (60 steps/min, I think) is probably a pace I can maintain indefinitely.
176/211
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Post by Boris on Aug 2, 2017 22:00:55 GMT -5
Tuesday, August 1, 2017 @ megafitnesscomplex Lots of shoulder work with micro-bands 45 degree hypers: 10 x 3 Hammer GHR: 10 x 3*
*Shoulda stopped at 2 sets but irritation at my weak sauce-ness made me do a third and strain my left hammy...
Wednesday, August 2, 2017 @ megafitnesscomplex Stair Stepper: 30 minutes, setting 8, HR 150-170 Shrug-a-palooza (overhead, Kelso, pull-down, bench, etc w. bands and dumbbells in the 20-30lb range) sauna
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Post by Boris on Aug 8, 2017 16:18:19 GMT -5
Saturday, August 5, 2017 @ megafitnesscomplex SQ: bar x 10, 135lb x 24 (2:00), 24 (2:00), 23 (1:00) MP: bar x 20, 95 x 10, 135 x 5, 5, 4 Stair Stepper-Thingy (setting 7): 30 minutes, HR about 160 throughout Left hammy felt a little twingey until warmed up but was solid. Tiring and I was huffy-puffy, but not that hard.
Sunday, August 6, 2017 OA DL w. 2" v-bar: 60lb x 5/5 x 2, 115 x 5/5 x 2, 160 x 3/3 x 3 Twist Yo' Wrist work OA DL pinch grip work
Monday, August 7, 2017 - putzing around at the megafitness complex 45 degree hypers: 10, 10, 10 OA DB Row: 50lb x 10/10, 65lb x 10/10, 80lb x 10/10 Hammer GHR: 10, 10 BP: bar x 20, 135lb x 10 x 3 Stair Stepper Thingy: 30mins (level 6&7, HR 140-155) Longer day with coaching and the kiddo's activities. The whole team (40+) is in the weight room this season, so there will be some adjustments, but it will be fun. Felt good in the gym and took the dog for a walk after.
181/218
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Post by Boris on Sept 2, 2017 16:53:53 GMT -5
Tuesday, August 8, 2017 Y-Pull->Pull-Backs->Pull-Aparts (w. micro-band): 20->20->20 x 5
Wednesday, August 9, 2017 Axle DL: 135lb x 10 x 2, 185lb x 10 x 2
Hips, knees, elbows were feeling pretty beat up. Pretty easy work and feel much better now.
Saturday, August 12, 2017 @ megafitnesscomplex Pec Stretch ("doorway stretch") on TRX -> Y-Press (w. band anchored behind) -> shrug complex (reg, overhead, Kelso) -> Y-Pulls/A-Pulls/T-Pulls x 3 Hip Flexor/Psoa Stretch w. band distraction -> 45 degree Hyperextensions -> Straddle Stretch -> Hip Abductions w. band -> Step-Ups x 3
Tuesday, August 15, 2017 @ megafitnesscomplex SQ: bar x 12, 135 x 12-6-12(3:00), 205 x 12(1:00), 13(1:00) 45 Degree Hyperextensions: 10, 10, 10 (alt. w.)Hammer GHR: 10, 10, 10
Felt pretty solid today! Would've done more but it was late and me and the lady needed to get home.
Wednesday, August 16, 2017 @ megafitnesscomplex BP (feet on bench): bar x 20, 135 x 10 x 4 OA DB Rows: 50lb x 10/10, 70 x 10/10, 85 x 10/10 Pull-Ups: 8, 10
Couldn't take my time and do what I wanted to do - were in a bit of a hurry and the complex was PACKED... All of the racks were taken by the complex's trainers and their clients which pissed me off to no end and the art of sharing a rack is apparently quite dead...
Thursday, August 17, 2017 OA DL w. 2" v-bar: 70lb x 10/10, 115lb x 5/5 x 2, 160 x 2/2 x 2, 170 x 2/2 x 2, 160 x 3/3 OA DL pinch grip work Twist Yo' Wrist work Not bad!
Friday, August 18, 2017 MP: bar x 20, 95lb x 15, 135 x 5 x 3sets, 95 x 15
Other than being weak, not bad!
Tuesday, August 22, 2017 Axle DL (supinated grip): 135lb x 10 x 3sets, 135 x 15 x 2
Right knee bothered me for the first couple sets, but pain free after warm up sets + stretching
Wednesday, August 23, 2017 Chins on the minute: 3, 3, 5, 12, 3, 3, 6, 3 Not bad - it's been a while on the chins. I had that lat strain and then later ended up bashing my head at the megaftitness complex trying to do chins on their jungle gym thingy. Happy w. this.
Thursday, August 24, 2017 Push-Ups: 40, 40, 20
Did this after a long day of practice, work, and meet.
Saturday, August 26, 2017 @ the megafitnesscomplex SQ: bar x 12, 135 x 11/12 (2:00), 13/14 (2:00) 45 degree Hypers: 10, 10, 10 (alt. w.) Hammer GHR: 10, 10, 10 GGBG - light weight x 30 x 2sets each
Tuesday, August 28, 2017 YAT pulls w. Microband: 20/20/20 × 5
Wednesday, August 29, 2017 Axle DLs: 135 x 10, 10, 12, 12, 12 (alt. supinated and wide/snatch grip)
Thursday, August 31, 2017 Push-Ups: 50, 30, 20
195/242
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Post by peterako on Sept 4, 2017 6:27:50 GMT -5
Does the timing for the minute for 'chins on the minute' start when you complete the last rep of a set or is it literally 'on the minute'?
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Post by Boris on Sept 6, 2017 20:28:09 GMT -5
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Post by Boris on Sept 11, 2017 18:37:38 GMT -5
Friday, September 1, 2017 Push-Ups: 50, 30, 20
With migraine...
Saturday, September 2, 2017 Chins on the minute: 4,5,8,5,6,3,3, 3,3,4 (44 in 10 minutes)
Sunday, September 3, 2017 SQ: bar x 10, 135lb x 12/8/12/8 (4:00), 135 x 20 (1:00) 45 degree Hyperextensions: 10, 10, 10 Hammer GHR: 10, 10, 10 GGBG: light weight x 30 x 2sets
Squats didn't feel so hot, but everything else was pretty good.
Monday, September 4, 2017 at megafitnesscomplex OA DB Row: 50lb x 10/10, 70 x 10/10, 90 x 10/10, 95 x 10/10 BP: bar x 10, 135 x 10 x 4
Tuesday, September 5, 2017 Beam Bar DL: 90lb x 10, 100lb x 10 x 3 Twist Yo' Wrist All I had time for. (Well, I could do more now, but it's 10pm and it's time to get ready for bed...)
Wednesday, September 6, 2017 Chins on the minute: 3,4,7,7,5,4,4,4,4,4,3,3,3,3,3 = 65 in 15, I think. Not bad.
Thursday, September 7, 2017 MP: bar x 20, 135 x 5 x 3sets OA DL w. 2" v-bar: 70lb x 10/10, 115lb x 5/5 x 6
Friday, September 8, 2017 Mini-Band Shoulder Stuff (y-pull->pull-backs->pull-apart): 20/20/20 x 5
Got a new barbell!
Saturday, September 9, 2017 - at megafitnesscomplex OA DB Row: 50lb x 10/10, 70 x 10/10, 90 x 10/10, 100 x 10/100 BP: bar x 20, 135 x 10 x 6
Sunday, September 10, 2017 - at megafitnesscomplex SQ: bar x 12, 135 x 12/11 (2:00), 12/16 (2:00), 18 (1:00) 45 Degree Hyperextension: 10, 10, 10 Hammer GHR: 10, 10, 10
Monday, September 11, 2017 SQ: bar x 10, 135 x 10 x 2, 225 x 5 OA DL w. 2" v-bar: 60lb x 10/10, 115 x 10/10, 160 x 3/3 x 4, 170 x 3/3
Sore, tired, and weak, but decided to give the new barbell a ride anyway - it's nice! Squat was not easy, but the grip was solid today.
206/253
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Post by Boris on Sept 18, 2017 16:02:42 GMT -5
Tuesday, September 12, 2017 Push-Ups: 50, 30, 20
Wednesday, September 13, 2017 Chins: 3, 3, 12, 10, 8, 6, 6, 6
Thursday, September 14, 2017 Push-Ups: 40, 30, 30
Saturday, September 16, 2017 Axle DL: 135lb x 10 x 2 (supinated grip), 185lb x 10 x 3or4
Sunday, September 17, 2017 SQ: bar x 10, 10, 135lb x 12/12 (2:00), 18 (1:00), 13 (:30), 12 (:30), 12 (:30)
211/259
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Post by Boris on Sept 20, 2017 11:50:18 GMT -5
Monday, September 18, 2017 OA DL w. 2" vertical bar: 70lb x 10/10, 115 x 10/10 x 2, 140 x 5/5, 165 x 3/3 x 5 Twist Yo' Wrist work
212/260
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Post by Boris on Sept 22, 2017 13:05:21 GMT -5
Thursday, September 21, 2017 Push-Ups: 30, 30, 20, 20
Been sick since Tuesday night (morning practice + full day of work + meet = a very long day). I took Wednesday and Thursday off from work. Did the push-ups to help me sleep better through the night - seemed to work out all right.
213/263
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Post by Boris on Sept 27, 2017 17:32:13 GMT -5
Friday, September 22, 2017 Push-Ups: 40, 30, 30
Still-sick-but-do-anything-work
Sunday, September 24, 2017 Still getting over this cold but much better. OA DL w. 2" v-bar: 70lb x 10/10, 115 x 10/10, 140 x 5/5 x 2, 165 x 3/3 x 2, 140 x 5/5 Twist Yo' Wrist Finger Walks w. sledge hammer
Monday, September 25, 2017 Push-Ups: 50, 30, 20
Wednesday, September 27, 2017 SQ: bar x 10, 135 x 12 (1:00), 15 (1:00), 17 (1:00), 18 (1:00)
Still have a bit of a cold. Mucous-y.
217/269
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Post by Boris on Oct 1, 2017 16:06:28 GMT -5
Thursday, September 28, 2017 Chins on the minute: 2, 4, 6, 3, 5, 7, 3, 4, 3, 4, 4, 2, 4, 4, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 5 = 90 in 25 minutes
Not bad! Time off wasn't a bad thing here, but I'm sure I'll feel it tomorrow.
Saturday, September 30, 2017 - at the megafitnesscomplex SQ: bar x 10, 135lb x 20, 185 x 10 x 2 45 degree Hyperextensions: 10 x 3 Hammer GHB: 10 x 3 GGBG: light weight x 30 x 3
Tired today - upper body is probably very fatigued from the chin-ups. Very light but solid work.
219/272
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Post by peterako on Oct 2, 2017 4:45:33 GMT -5
How's the upper body now Boris? 90 Chins....eeek
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