45 minutes on the Elliptical with the 40lb weighted vest, highest resistance, highest incline.
11/23/2018
T-bar rows
1PX10
1P+25lbsX10
2PX10X7sets,7,7,10
Notes:
The weighted Elliptical workout is getting easier, so my pace is increasing and the calories burned is going up. The right thoracic impingement persists so I decided to see if the T-bar rows will target the involved area. I want to see if the soreness from the volume gets in there. I'm feeling that the only way around it is to strengthen the area. Really motivated to overcome this obstacle. We'll see how it goes.
I've got some stuff still to do in the field ,but then in the next few weeks planning to be fully back in it.
So the T-bar row experiment seems to have worked the entire upper back is sore from the spine all the way out laterally and especially the rear deltoids are SAF. Really hits the afflicted area so I'm going to make this a staple of my training and make this a regular thing, maybe every 5 days to really build up the area. Probably add deadlifts too at some point as I think that works all the muscles up and down the spine.
Notes:
Was going to go to the gym to do upper body, but decided instead to keep the momentum going with the T-bar rows. I'll get to the gym on Friday and hit the rest of the upper body. Got on the scale late morning and was at 181.2, so not too much damage over Thanksgiving. Definitely lacking upper body muscle so need to keep it in perspective, that weight is not as good as it seems.
45 minutes on the Elliptical with the 40lb weighted vest highest incline, hardest resistance.
p.m.
W.G.Pulldowns
100X20X4sets
C.G.Pulldowns
100X20
Superset with:
D.B Bench
25X20
30X20X4sets
Overhead Press
50X20,16,12,12,12
Tricep Pressdown
55X12,12,11,10,9
Superset with
Curls
50X15,12,10,10,8
Hammer Ab Crunch
30X20,15,15,15
Notes:
The other day when I was doing the T-bar rows I started developing an exertional migraine and had to cut the session short, so I've been stressing about hitting the gym and getting a hit with a migraine. Was really happy to hit the gym and get through it without incident. It's an issue when I first start up, so I'm going to focus on keeping the reps high and ramping up the load very, very slowly.
The spine/shoulder impingement seems to be improving.
45 minutes on the Elliptical with the 40lb weighed vest, highest incline, hardest resistance.
Calories burned: 522
Notes:
I do feel that my conditioning is improving with the 3 times a week elliptical work. Primary focus remains to lean up further, I want to finish that first and then switch to building late winter. My objective is to trim down a little going into the holidays as I'm sure there will be some damage there and then get back on it hard after.
45 minutes on the Elliptical with the 60lb vests, highest incline, hardest resistance. Calories burned: 544.
T-bar Rows
1P+25X20
2PX20
1P+35+25X15,10,8,7,6,6,8,10,8,8
1 minute rest
Notes:
This past wed and friday I did some serious hiking over difficult terrain, Wed was with a heavy pack, Friday was without but covered a longer distance and crossed many ravines definitely good exercise. On the T-bar rows it was interesting that towards the end I felt myself recovering from the initial higher reps and was able to go up in reps. 20 reps is probably too high.
I think maybe I gained a pound or so of weight, but the truth is that I feel skinny. I'm not there yet still have more fat to lose but I definitely feel small and don't like it. I may do some more hiking because the weather has been great, but am anxious to get back full throttle in the gym. Still going to stick to the drill, get the rest of the fat off and then put on a little muscle.
The shoulder injury is improved but not 100% and this movement is highly recommended, but when to fit it in? Well I noticed that my wife has 5lb, 8lb and 12lb dumbbells at home so I'm just going to start knocking this off at home.
45 minutes on the Elliptical with the 40lb weighted vest, highest incline, hardest resistance.
5 hours of hiking.
Notes:
Daughter was supposed to visit so I postponed the planned hiking, got up early and got on the Elliptical. She then rescheduled so I took advantage of the weather and went hiking anyway. I should sleep well tonight.
45 minutes on the Elliptical with the 40lb weighted vest, highest incline, hardest resistance.
p.m.
Pulldowns
100X15
120X12
140X10,10,9,7,7,7
D.B. Bench
30X15
35X12
40X12
45X10X5sets
Overhead Press
60X15,12,9,7,7
Rear Delt Machine
30X20
35X19
40X20
45X10,12
Preacher Machine
80X12
85X10
90X8
85X8
80X7
Tricep Pressdowns
55X15
60X8,7,7,6
Hammer abd Crunch
45X15,12,12,10,8
Notes:
Being very cautious with the weights. Went better than expected I thought. My legs look decent and my abs are starting to show but my upper body looks very small, so glad the weights went well today.