Multi Olympic gold medalist. Sorinex equipment. Timely!
Bench/Shoulder warm up
Scap Wall Slides
High Speed Pull A Parts
1 Arm DB Row
Arm Cirlce/CARS
Lying shoulder set
Band Resisted Retraction/Protraction
Int/Ext Rotation vs band
Press vs sideways band tension
That’s what a real ath-a-lete does to get ready for training? Neat. Great blend of nerdy doctor stuff and meat head Donnie Thompson stuff, presented with no BS.
Band resisted scap retraction looked like this. Take the arm right out of it. Why didn’t I think of that?
Band Arm Circles In/Out x 10
Poliquin Ext Rotation vs Band x 10
Rear Delt Pull A Part x 20
3 rounds
Alternating Side Raise x 7
Cuban Press x 7
Bent Arm Up/ Straight Arm Down Side Raise x 7
3 rounds
Felt like progress today. I was able to turn my head past my shoulder on each side during neck mobility, moved up to the “20 pound” band for the first shoulder circuit and the 10 pound dbs for the second shoulder stuff.
That was a nice change. I feel like I’ve been limping around with a sore back, missing workouts for weeks.
Close Grip Curl, 5-0-1-0 x 5
Dip, 5-0-1-0 x 5
6 pairs
Seated Hammer Curl, 5-0-1-0 x 5
Seated Half Press, 2-0-2-0 x 6
6 pairs
Grippers #1 x 4 #1.5 x 4 #2 x 2 #1.5 x 4 #1 x 4
2 pyramids
Reps are still a little high, all these sets are supposed to be 2-4 reps. I did manage to fail on the 2nd or 3rd rep a couple times on the close grip curls.
Arm Circles In/Out x 15
Poliquin Ex Rotation vs Bands x 15
Rear Delt Pull A Part x 25
3rounds
Alternating Side Delt Raise x 7
Cuban Press x 7
Bent Arm Up/ Straight Arm Down Side Raise x 7
3 rounds
12s on the Cuban Press, Extreme!
Back is improving. The garage is 80% empty and I’m searching the lists and market places for some weights. If you like rusty standard plates and chrome spin lock db handles looking at that stuff is fun.
I found about 500 pounds of used plates on craig’s list. I’m supposed to pick them up Tuesday. I’m getting pretty hype.
The woman is also getting the fever. She found a bunch of nice bumpers, like 300 pounds worth, on marketplace and she’s slowly convincing herself to get all those too.
That thing is Gone. I crawled around the hill side, looking through every bush and snagged up pile of sticks and leaves. Then back and forth along the little steam at the bottom of the hill, poking in the mud and long grass. Still ho sign of it.
I replaced it a few months back. I expected to find the old Immediately after I bought the new one, but no suck luck.
My long-serving refrigerator is finally dying. The woman brought home a bunch of groceries the other day and they just got warmer and warmer not colder and colder. When I started looking around I saw the coils were iced over, and figured I could fix it.
I spent all evening messing with like every possible part of that thing, and once I defrosted the coils it seemed like it all worked. But I woke up the next day to even hotter milk. Yuck!
We’ve been eyeing a replacement, so it’s not the end of the world. If only the old machine could have help on until the Labor Day sales started up.
And another great teaching opportunity for junior as she grows. Music used to come on cassettes, records and CD’s! (have done the same in shed at home mate) - Awesome reading setup coming together beautifully!
I feel like I’ve been stuck like this, with my left hip all jammed forward for a month.
I’ve been trying to do shit to fix it, and I finally got around to something good last night.
Basically the 90/90 hip position, only further from the wall so thighs are pointing more up and towards the feet, instead of straight up. Then arms above the floor the pull the backof the hips “longer” and the front “shorter.”
That shit totally worked and I finally feel way better.
Then when I was looking around for a picture found this. Dude has the roller under his heel, his bottom leg is slightly elevated, which makes it slightly easier to keep the back neutral and pelvis square.
And that’s how I did deadbugs for awhile, and it worked great. So great I stopped doing it to “progress.” And currently dead bugs aren’t working some hot for me. So this should remind me to elevate the foot/feet and do the “easier” move, so I can actually gt something out of it.
Months ago I was also getting a few sets of crunches with the feet up between sets of curls on arm day. Looking back, that was just like extra mid-week back rehab. I should probably work those back in.
This is about staying neutral and not over-arching or over extending the back doing chest supported stuff. Which I do a lot. Physical therapy guy said if overextension is a problem put a rolled up towel under the lowest ribs to force you out of that overextended position.
Anyway, the point of this post is to remind me to get some PT effect from crunches, spider curls, chest supported shrugs/rows, floor press, laying tri extension and whatever else I’m already doing anyway.
