ExRx.net

Catch up.

Date: 30JUL10
Week: RS1C3
Gym: NA

Cardio: rollerblade: 45.

Nothing else

Catch up.

Date: 31JUL10
Week: RS1R1
Gym: NA

rest

catching up

Date: 01AUG10
Gym: Richmond Y
Week/day: RS1-L3

Cardio: bike to and from gym (30)

Strength: Legs
stiff-legged deadlifts, 135
Captain's chair, straight leg leg raises, single leg 10/10
hip thrusts 45
lying cable leg flexion 50 (light side)
glutes, single leg 140#
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 45/45/45
hip adduction 160/160#
hip abduction 120/120#
leg extensions 80/80#
hamstring curl, seated 80/80#
farmer's walk: (twice, circuited)
soleus: 25

Daily legs p/rehab
touchdowns
BW calf raise single legs
leg raises 5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
hamstring straddle
feet together thingie
hamstrings front
glutes
hip flexors

Foam rolling: back and calves

Supplements: missed

Assessment:
* Workout: less fatigue
*aches and pains: same
* Diet: good
* Weight: 170ish (5 over)
* Life/work: can't recall

First day trying arms again

Date: 02AUG10
Week: RSA1
Gym: Richmond Y

Cardio: bike: 15 plus 15

Strength: "Arms"
chest press 120/120# (no pauses)
db curls 20/20#
tricep press 180/180#
seated rows 105/105#
flies 80/80#
lat straight arm pulldowns: 80/80#
straight arm, v-shaped arm raises 10/10# dbs
bicycles 24/24
rot cuff, bent arm abduction (alt L/R sides) 25/25
Back Extensions, 25#
prone shoulder stabilization flies 4/4#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

Tissue work: back and calves

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: mutli and gluc, biotin and gluc

Assessment:
* Workout: pretty much ok. Probably back off the dips more. Felt a little strain (muscular I think) on last couple reps of dips and pulldowns.
* Diet: on track at 2000. Eating salads and cooked protein/veggies much more filling than Carbmaster yogurts (having some though).
* Weight: 169(+4).
* Life/work: need to get going.

Legs day, overwrote in error.

7th and 8th and 9th, can't remember. Probably got some cardio in. no lifts.

10th: got 30 minutes biking in (not transport) and then drove to gym and did about 60% of my rehab workout. Felt OK. Pretty tiring for rotator cuff and a different sort of feeling to normal arms day. Anyhow...learning the pattern...

legs day, overwrote in error

Date: 11AUG10
Gym: Richmond Y
Week/day: RS2-s1

Cardio: run: 3 miles, swim: 500 yds

Strength: Legs
none

Daily legs p/rehab
touchdowns
BW calf raise single legs
leg raises 5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
hamstring straddle
feet together thingie
hamstrings front
quads
glutes
hip flexors
calves

wall slides (3)
pec door
towel


Foam rolling: back and calves

Supplements: gluc, mv, biotin

Assessment:
* Workout: ok, very shuffling, slow run, tight after.
*aches and pains: some knee after (not during). Swim residual armpit issue
* Diet: good
* Weight: 167 (2 over)
* Life/work: ok, little more to do