Tuesday, September 17, 2019

Leg Day

Gym Temp: 80°
Music: Disciple, Love Letter Kill Shot

Warm up w/ 20 minute walk.

Leg Press
245 x 20 + 20 calf presses
385 x 20 + 20 calf presses
525 x 20 + 20 calf presses
615 x 20 + 20 calf presses
725 x 20 + 20 calf presses

Reverse Hyper-extensions
90 x 10
140 x 10, 10

Leg Extensions (because I'm limited in what I can do)
150 x 15
170 x 15, 15

Leg Curl
100 x 8
120 x 8, 8

Waiters Walk (right side only)
60 x 100', 100'
70 x 100', 100' - still not quite able to extend left arm above head w/ weight. Getting there...………...

Incline Treadmill for 10 tough minutes.

Monday, September 16, 2019

Bench Day

Gym Temp: 80°
Music: Chasing Victory, Fiends

Warm up w/ 10 minute walk and lots of stretching, band pull-aparts, face pulls and dumbbell raises.

Lying Band Rows (on slight incline, basically a reverse bench)
Extra-strong band x 20
Extra-strong + light band x 10, 10

Reverse Band Bench (medium grip on slight incline, lightened method)
135 + average band x 10
155 + average band x 10
175 + average band x 10 - pain in shoulder at lock-out.

Dumbbell Rows
50 x 10, 10, 10

Dumbbell Flat Press
25s x 10, 10, 10

Pulldowns (to chin)
80 x 10, 10, 10

Machine Bench (on slight incline)
70 x 10, 10, 10

Dumbbell Curls
25s x 10, 10, 10 - some pain in biceps during eccentric phase.

V-bar Pushdowns
110 x 10, 10, 10

Slowly, slowly getting stronger.

Sunday, September 15, 2019

Squat Day

Gym Temp: 80°
Music: War of Ages, Void

Warm up w/ 20 minute walk and box jumps.

Belt Squat (still can't put a bar on my back)
80 x 10
105 x 10
155 x 20

One Legged Split Squat
10 x 12, 12

Walking Lunge
20 x 12, 12

Step-ups
20 x 12, 12

Calf Raise
20 x 20, 20

Farmers Walk (weight per hand)
50s x 100', 100'
60s x 100', 100' - no pain in shoulder this time.

Kettlebell Swings
20 x 50
35 x 30

Thursday, September 12, 2019

Back Day

Gym Temp: 80°
Music: Beartooth, Aggressive

Warm up w/ 10 minute walk, lots of stretching, face-pulls, band pull-aparts, etc.

Pendlay Rows (in honor of the man they're named after)
95 x 8
115 x 8 - R.I.P. Glenn Pendlay - praying for his family and friends.

Wide Grip Pulldowns
90 x 12
100 x 12

Dumbbell Pullovers (on a Swiss Ball 😀)
15 x 10, 10

Rear Lateral Raises
5s x 20, 15 - these really hurt my left shoulder. 

Barbell Shrugs w/ Bar Behind the Back

95 x 15, 15

Bandbell Bench Shrugs
50 x 20, 20, 20, 20

Bandbell Holds
80 x 60 seconds

I really want to start adding weight but I need to be cautious. Stuff just don't feel right. My range of motion is definitely improving faster than my strength.


Monday, September 9, 2019

Leg Day

Gym Temp: 80°
Music: Beartooth, Disease

Warm up w/ 10 minute walk.

Leg Press
245 x 20 + 20 calf presses
385 x 20 + 20 calf presses
475 x 20 + 20 calf presses
565 x 20 + 20 calf presses
705 x 20 + 20 calf presses

Reverse Hyper-extension
70 x 10
120 x 10, 10, 10 - haven't been able to do these in a while because of shoulder.

Leg Extension
150 x 15
170 x 15, 15, 13

Leg Curl
100 x 8
120 x 8, 8, 8

Waiters Walk (right side only)
55 x 100', 100'
65 x 100', 100' - still can't fully extend left arm overhead, getting closer.

10 hard minutes on an incline treadmill.

Sunday, September 8, 2019

Bench Day

Gym Temp: 80°
Music: Beartooth, Disgusting

Warm up w/ 10 minute walk, various stretches, band pull-aparts and dumbbell raises of all sorts.

Lying Band Rows (basically a reverse bench)
Strong Band x 20
Extra-strong Band x 10
Extra-strong + Mini Band x 10, 10

Reverse Band Bench (set up to take weight off of chest)
135 + Average Band x 10
165 + Average Band x 10, 10
170 + Average Band x 10

Dumbbell Rows
45 x 10, 10, 10, 10

Flat Dumbbell Press
20s x 10, 10, 10, 10

Pulldowns (to chin)
70 x 10, 10, 10, 10

Machine Bench (slight incline)
70 x 10 - felt some shoulder pain, dropped 10 lbs.
60 x 10, 10, 10

Dumbbell Curls
25s x 3 - felt shoulder pain, dropped 5 lbs.
20s x 10, 10, 10, 10

V-Bar Pushdowns
100 x 10, 10, 10, 10

My range of motion is still improving, but not without pain.

Friday, September 6, 2019

Squat Day

Gym Temp: 80°
Music: Disciple, Long Live the Rebels

Belt Squat (still can't put a bar on my back)
80 x 10
105 x 10
140 x 20

Split Squat
10 x 12

Walking Lunge
10 x 12, 12

Step-ups
10 x 12, 12

Kettlebell Swings (switch hands every 10 reps)
20 x 50
35 x 20

Farmers Walk (weight per hand)
50 x 100'
60 x 100' - felt pain in left shoulder so had to quit there.

10 tough minutes on incline treadmill.