I couldn't find the groove on the Hammer Low row so switched to T-Bar rows. Started with 25lb plates for an increase ROM, but discovered that I need a little more clearance. The 35 for the first plate is better. I tried Squating with just the bar but couldn't get down all the way. So I just did some BW squats holding on to a support to find the stance and work out the stiffness. I went in without a plan. Started with dips but didn't like it then decided on WG pulldowns and thought about 10 sets of 10 but at 5 sets I thought that's plenty of that let's get another variation, from there I went to close grips, thought about jumping to chest but decided to stick with back and then thought make it a pull day back and bi's. I think 5 sets of 10 for now.
I think I want to Squat but just keep it very light.
Notes:
Went to the gym intending to start Squatting, but there was a guy on the rack and he was in no hurry. So I jumped on the bench. After the 4th set at 95 I thought I saw a flicker of a migraine coming on so I just left. Fortunately it turned out to be a false alarm so when I got home got started with the basement deads. Right shoulder still hurts, just going to have to work through it.
Notes:
I did 1 minutes between sets and very quickly ran out of gas on the pulldowns. Shoulder held up on the bench, being very cautious. I need aerobics!
Notes:
The Machine tricep which is kind of a seated dip and especially the WG machine rows really seem to get into the damaged area of the right shoulder so I'm viewing these as corrective exercises, I'm going to be progressive but will be keeping the reps real high on these.
Trying to minimize the damage from the holiday indulgences and the limited time to workout, so favoring the calorie burn. Sunday plan on some vigorous hiking over nasty terrain with a buddy that is in town and then we should settle into a more disciplined schedule.
Notes:
Swung by the gym and grabbed a quick workout. I'm going to be doing a lot more of this. Controlled movements, less volume, short and sweet. Wider grip on the bench feels better for some reason. Paused some of the reps on the bench at the end. Haven't done much and I'm already feeling a little stronger.
45 minutes on the Elliptical with the 40 lb weighted vest
WG machine row
45X20
50X20,20,20,21
Overhead Press
50X20
70X12,12
60X15,12
Machine Preacher
80X13
85X6,7,6,7
Tricep Machine
95X16,16,14,12
Curls
60X7,6
50X10,9,7
Tricep Pressdown
65X12,6
50X15
55X10,11
Calve Press
250X20,15,13,12
Notes:
I hiked 4 miles or so the other day over difficult terrain had a blast. I'm already tightening up pretty good from the holiday indulgences, should get it off pretty quick. Only thing is that I might of broke my foot a little bit this afternoon. It's not in a load bearing area so we'll see how it goes.
45 minutes on the Elliptical with the 40lb weighted vest.
Notes:
Foot looks pretty bad today, but I was able to slip it in the gym shoe and get on the Elliptical. Probably won't be able to Squat or deadlift for a while, but at least I can do this for the legs.
45 minutes on the Elliptical with the 40lb weighted vest
WG Pulldowns
100X10
120X10
140X10
160X6,6,6,4,4,4,6
DB Bench
20X10
25X10
30X10
35X10
Bench
95X10
115X10
135X10
145X6,6,6,4,4,4,6
Notes:
Both benches were taken so after waiting a bit I decided to do dumbells, I was only going to go to 40 and do 5 sets of 10 just to get back on it since it was the first time, but then one of the benches opened up so I went there. A little more volume than I wanted on the bench but I won't go again till next Wednesday so it should be okay, still just babying the joints. 2.5lb plates are going to be my friend.