Glad to see you healing up Bro.
Doin work in hurrr!
Keep it up maine.
omgā¦
3 posts from Hallowed on the SAME PAGE!!!
swoons
Thanks for checking in on me, H!
[quote]Colin Wilson wrote:
Glad to see you healing up Bro. [/quote]
Thanks, Colin!
Youāre looking lean in the new avatar pic.
Sunday - 11/27
Limiting factor from hernia repair is the upper right corner of the mesh which is just below my lowest rib,
Workouts are listed in weight x reps x sets format.
Hypertrophy Phase 1 Week 2 Day 1
Part 1 - High Frequency Strength
Military Press
75lbsx10x4 - sore in the usual spot.
Squats
145lbsx10x4 - a little soreness.
Bench Press
125lbsx10x4
Floor Press
Straight sets - 2x50lbsx8x1, 2x60lbsx8x3
Extended sets - 2x60lbsx8x3x2x2 - . I fizzled on the 4 reps set, got only 3 outā¦ 
Squeeze Press and Wide Grip Bench
SP 2x45lbsx8, WG 95lbsx6
SP 2x40lbsx8, WG 85lbsx6
SP 2x40lbsx8, WG 65lbsx8
SP 2x40lbsx7, WG 65lbsx8 - Ouch
Power Flies and BW Dips - I can do dips again!
PF 2x25lbsx8x3, Dips 6, 4, 4
You should probably get that swooning thing looked at.
[quote]Patch2 wrote:
You should probably get that swooning thing looked at. [/quote]
I think youāre right,
Do you know a specialist who could help me?
Monday - 11/28
Lunch - Cardio
Walk 5 minutes, 4 mph, incline 7 for warmup
Stairs - Ran up 10 times, walked down, 5 Mins, 40 Sec
Walk 5 minutes, 4 mph, incline 7 for warmup
Hypertrophy Phase 1 Week 2 Day 2
Part 1 - High Frequency Strength
Military Press
75lbsx10x4 - soreness/pain in the hernia repair.
Squats
145lbsx10x4 - a little soreness.
Bench Press
125lbsx10x2
125lbsx9x1 - could not get the last one out, sore spot was complaining
125lbsx10x1 Did make 10 on the last set.
Leg Press - Upped the weight, yay.
Straight Sets - 270lbsx8x4
Extended Sets - 270lbsx8x4x2x2
Lunges and Dumbbell Squats
L 40lbsx8, DS 2x55lbsx8 - 4 times - Ouch
Leg Extension and Body Weight Squats
LE 150lbsx8, BWS 80 reps - 4 times
Legs looking really lean there Busy!
Stairs and running- I try not to ever combine the two, that is some hard shit.
Thanks, Patch!
Iām trying to get my hockey conditioning back up.
Running the stairs is similar to having a shift on the ice in a game.
My goal right now is to get to where I can run the stairs for 20 minutes straight.
Tuesday - 11/29
Took day off
Wednesday - 11/30
Planned on lifting but work interfered.
Soā¦
Hockey!
Third skate post surgery.
One goal. Just missed another on a break away, got the goalie to commit and played the puck to the other side, just couldnāt tap it towards the net enough. Half step off
Was told I am skating faster then ever and making good decisions on the ice with passes.
Thursday - 12/01
Packed in two workouts to get back on schedule!
Hypertrophy Phase 1 Week 2 Day 3
Part 1 - High Frequency Strength
Kayak Row - 6 plates x 6 x 4 - pulldown at work only had numbers, not weight
Straight Arm Pull Down 6 plates x 8 x 4
Lat Pull Down 8 plates x 8 x 4
DB Pull Over - 30lbs x 8 x 4 - not too sore
Part 2
DB Hammer Curls 2x30lbs x 8 x 4
Tricep Rope 6 plates x 10 x 4
Preacher Curls 45lbs x 8 x 4
Overhead Tricep Extension 40lbs x 12 x 3 - used a dumbbell
Seated DB Curls low double concentration - 2x20lbs x 8 x 4
Close Grip Pushups 8 x 4
Evening Workout
Hypertrophy Phase 1 Week 1 Day 4
Part 1 - High Frequency Strength
Military Press - 75lbs x 10 x 4
Squats - 145lbs x 10 x 4
Bench Press - 125lbs x 10 x 4
Part 2
Seated Barbell Shoulder Press
Straight Sets 65lbs x 8 x 2 sets, 75lbs x 8 x 2 sets
Extended Sets 75lbs x 8 x 4 x 2 x 2 sets
Part 3
Seated DB Lat Raises 10lbs 8 x 4
Seated DB Front Raises 10lbs 20 x 4
DB Cuban Presses 10lbs 10 x 3, 5 x 1
Reset DB Lat Raise 15 lbs 8 x 4
Stand Lat DB Raise 15 lbs 18 x 4
Felt good at end of workouts!
2x10lbs x 8x4 - Did 1 too many sets. Cubans suck after the raises.
Reset DB Lat Raises/Standing DB Lat Raises
Reset DB Lat Raise 2x10lbsx8x1, 2x15lbsx8x2
Stand DB Lat Raise 2x10lbsx20, 2x15lbsx16, 2x15lbsx20
Sunday - 12/4
I had my kids from Friday to Sunday so no gym time for me.
Did play league hockey Friday night, 1 hour. First loss of the season.
I was one of the fastest skaters in the game.
Hypertrophy Phase 1 Week 2 Day 5
Part 1 - High Frequency Strength
Military Press - 75lbsx10x4
Squats - 145lbsx10x4
Bench Press - 125lbsx10x4
Part 2
Deadlift on Platform
135lbsx8x4 Straight Sets
135lbsx8x4x2x2 - extended set.
Part 3
Lying Leg Curls/Romanian Dead Lifts
LC 80lbsx8x4
RDL 80lbsx8x4
Clean High Pull/Barbell Shrugs
CHP 95lbsx8x4 - Did better with form.
Shrugs 95lbsx11x1, 95lbsx6x1, 95lbsx5x1 95lbsx4x1 - grip failure was the stopping point
Monday - 12/5
Lunch
Dips - 5 sets x 8 reps
Walk - 7,5 mins at 4 mph, 10% grade
Stairs - 12 times in 6m35s
Walk - 6 mins at 4 mph, 10% grade
Dips - 3 sets x 8 reps
Evening
Workouts are listed in weight x reps x sets format.
Hypertrophy Phase 1 Week 3 Day 1
Part 1 - High Frequency Strength
Military Press
85lbsx8x5
Squats
155lbsx8x5
Bench Press
135lbsx8x5 - finally back to the big plates
Floor Press
Straight sets - 2x60lbsx8x3
Extended sets - 2x60lbsx8x4x2, 2x60lbsx8x3x2, 2x60lbsx8x3x1
Squeeze Press and Wide Grip Bench
SP 2x30lbsx10, WG 65lbsx10 - 5 sets of each
Power Flies and BW Dips
PF 2x25lbsx10x5, Dips 6, 6, 5, 5, 5
Congrats on the progress!
Thanks Cav!
I feel better every workout post surgery.
Still feel some pain in one spot of the repair when I push it.
Tuesday - 12/6
Lunch
Dips, 8 reps x 5 sets
Barbell Curl - 65lbs x 8 reps x 5 sets
Overhead Tri Extension - 40 lbs x 10 reps x 1 set, 55 lbs x 8 reps x 5 sets
Seated Low Dumbbell Curls, Double Contraction - 2x20lbs x 8 reps x 4 sets
Close Grip Push Ups 8 reps x 4 sets
Hypertrophy Phase 1 Week 2 Day 2
Part 1 - High Frequency Strength
Military Press
85lbsx8x5 - soreness/pain in the hernia repair.
Squats
155lbsx8x5
Bench Press
135lbsx8x5
Leg Press
Straight Sets - 270lbsx8x3
Extended Sets - 270lbsx8x4x2x3
Lunges and Dumbbell Squats
L 40lbsx10, DS 2x55lbsx10 - 5 times - This fucking hurtā¦
Leg Extension and Body Weight Squats
LE 135lbsx10, BWS 40 reps - 5 times - more Ouch