McGill Big 3 (modified now)
Bird Dog Rows
Curl Up
Side Plank with Plate Swing
Step Ups 2x10
-with-
AB Wheel Hamstring Curls 2x10 (supposed to use sliders, will get some)
Single Leg Glute Bridge 2x10
-with-
Suit Case Carry March 26x2x10
Chinese Planks (didnt do, ran out of time and didnt feel like trying to figure out how to set up)
Inc Treadmill Walk
40 mins
Had PT appointment. He did a thousand tests, with a lot of negative outcomes including SI Joint. He was able to recreate pain, which was with shear loading, not so much compressive loading. No disc issues. So he’s put together a plan to continue stabilizing and strengthening, with focus on even loading/distribution. We’ll gradually intensify the shear load to strengthen the tissues.
Yeah. It’s weird. Whatever it is, I dont think it’s major. It’s just going to take time to heal and strengthen.
Did some work after pizza and 3 beers:
KB Single Arm Swing x 10/10
-with-
KB Swing x 10
-with-
KB Deadlift x 10
-with-
Goblet Squat x 10
18, 26, 44, 26, 18
20 min inc treadmill walk
Back held up, but wasnt happy with the 44. Def was not going heavier. Wanted to do something for lower + back, so I did. We’ll see how things feel tomorrow. Didnt push into pain.
Giant Set
KB Single Arm OHP
44x12, 11, 11
-with-
Orange Band + Weight Bent Lateral
15x25, 15x15 (reg lateral), 15x25
-with-
Lying EZ Ext
65x20, 13, 10
Orange Band + Weight Curl
10x a bunch
30 min outside brisk walk with:
4x60 lateral shuffles
Getting stronger on the low inc. Would have made the 6th, but it would have killed the drop sets. The 5th rep was much better than last week, smooth, but a little slow. So racked and beat the drop sets by several reps vs last week. Good workout.
Back is making progress, just stupid slow. Uneven things like standing KB OHP are OK now. They were NOT ok a month ago. So that’s good. It’s just going to take awhile to get everything stabilized and strengthened.
Going to buy the back mechanic and gift of injury for reading material on the Hawaii flights.
Warmup
McGill big 3, arm circles, band shoulder series, BW squats
Axle OHP
25x6, 55x6, 75x3, 105x2, 135x1, 125x6+95x10+55x16
-with-
Pullups
14, 13, 14
-alt with-
Band Face Pulls
3x20
Giant Set
Red Band Resisted Feet Up Ring Pushups
15, 8, 7+3
-with-
Incline Laterals
15x15, 15, 15 +10x10+5x10(final set drops)
-with-
Axle Curl
55x3x17
Band Pressdowns
50, 20, 10
20 min inc treadmill walk
Out of town work trip last night so did not weigh in this morning. Good workout despite lack of sleep last night and a stressful work day. Gained some reps on OHP. Need to remember to not take that first set of pushups to absolute failure, it really hinders the following sets.
Will do my lower/rehab tomorrow, one more upper Thursday, then off to Hawaii for 8 days.
Enjoy your vacation! My wife and I have talked about a trip to Hawaii a couple of times, and we are definitely overdue for one. It has been 5 years since our last vacation, which was our honeymoon!
Pushup variations (sets of 10-20)
-with-
BW Squats (sets of 10-20)
-with-
Paused Single Leg + Paused Bilateral Glute Bridges (sets of 10-20)
7/21/2019 - Giant Set Training
McGill Big 3
DB Clean & Strict Press
20x10, 30x10, 40x5
50x6x5
-with-
Rower
6 x 3 mins
-with-
Pullups/Chins
10, 9, 8, 7, 6, 5
Machine Bi’s & Tri’s
Trying to mitigate the food and drink damage. Not sure how many frozen Mai Tai’s Ive drank thus far, but it’s not as many as I’m going to!!! They dunk the frozen mix on top of a big shot of dark rum with a fresh pineapple and lime slice. It’s AHmazing.
I’ve also been making myself swim alot too. There’s a rock island about 200 yards out off our cove. I make myself swim it every 2 or 3 drinks lol.
Didnt plan on this one, but I probably ate and drank 5000 calories at dinner so when we got back and got settled I headed to the gym to work up a sweat. Ended up a pretty good little session.
Absolutely ruining my physique, but oh well. Beach and frozen Mai Tais all day tomorrow, then a big luau at night with a massive buffet.
I’ll spend a month getting back on track when I get home, but it’ll be worth it.
To anyone that wants to visit Hawaii, I highly recommend Mariotts Co Olina resort. It’s been an amazing experience. Hawaii is such a melting pot of wonderful people. Why cant the world be this way??? Because of ugly ass government. Politicians. People are good. Politicians are bad. There should be no such thing as a career politician.
Hawaii is a serious bucket list destination for all, and, a serious retirement thought for my wife and I.
