Good news from the chiropractor. I’ve got motion where there should be motion and almost no pain. So we’re like 3 weeks ahead of schedule, and I’m going to try to go 2 weeks until next visit.
Hip flexors are still weak/tight, and dude wants me to train, but every time I do they get blasted. Leg raises, standing marches and psoas leg drops are all too tough.
I’m going to do something like this to shorten the ROM on the working leg and use the off leg to hold pelvis really square and stable.
Maybe some bands for fun.
2 Likes
3-29. Circuits, 8.
Skullcrusher/Close Grip Bench/Skullcrusher x 10
Seated Calf/Tib Raise/Standing Calf x 20
Reverse Spider Curl/Zottman Curl/Reverse Spider Curl x 10
4 rounds
2 Likes
3-31. Circuits, 9.
Lying hip tilt x 15
Hip Extension x 10
Hip Flexion x 10
Incline Press x 15
Lying Leg Curl x 15
Halbert Swing x 10
Lying Leg Extension x 15
4 rounds
Took it to the floor.
3 Likes
4-2. Circuits, 10.
Lying Hip Tilt x 15
Lying Flexion x 8ish
Lying Extension x 6ish
Wide Skullcrusher/Close Bench/Narrow Skullcrusher x 10
Seated Calf/Standing Tibia/Standing Calf x 20
Wide Rev Spider Curl/Zottman Curl/Narrow Spider x 10
4 rounds
The lying hip stuff was the way to go, I actually made a little progress. Spider curls are pretty OK too. A whole workout of just laying around.
2 Likes
4-4. Circuits, 11.
Lying Hip Tilt x 15
Lying Hip Flexion x 10
Lying Hip Extension x 8
Halbert Swing x 10
Lying Leg Extension x 15
Chest Press x 15
Lying Leg Curl x 15
3 rounds
In laws pulled up so I had to cut it a little short.
2 Likes
4-7. Circuits, 12.
Seated hip flexion x 12ish
Lying hip extension x 12ish
Extension inhibition breathing x 12ish
Skullcrusher/Close Bench/Skullcrusher x 10
Seated Calf/Standing Tib/Standing Calf x 15
Rev Spider EZ Curl/Zottman Curl/Rev Spider EZ Curl x 10
4 rounds
12 circuit workouts, or 4 “weeks.” Now that my body has all the answers it’s time to change all the questions.
2 Likes
4-10. Chest/Back
Cable Decline Press x 10ish
Chest Supported Alternating DB Row x 10ish
3 pairs
Floor Press x 10
1 Arm Cable Row x 10
3 pairs
Hip stuff.
Keeping the volume low, had to stop just when it felt good.
4 Likes
4-11. Legs
1 Leg Extension x 12+
1 Leg Curl x 12+
3 pairs
Hip Tilt x 15
Hip Extension, heels on roller x 10+
1 Leg Hip Flexion x 12+
3 times
Seated Tib vs band x 20
Standing 1.5 Calf Raise x 15
3 pairs
I got chiropracted earlier. Leg length discrepancy is down from 1.5" to under .5" since we started.
3 Likes
4-13. Arms
Cable Pushdown x 12
Close Grip EZ Spider Curl x 12
3 pairs
Bench Dip x 15
Hammer Incline Curl x 12
3 pairs
Wrist Roller Backward/Forward x 2
PJR Pullover, 4-4 tempo x 10
3 pairs
Neck stuff
Hip Flexion x 19
Hip Extension x 10
3 pairs
2 Likes
4-15. Chest/back 2
Cable Decline Press x 12
Chest Supported Alternating DB Row x 12
3 pairs
Floor Press x 10
1 Arm Row/Pulldown x 10
3 pairs
45 seconds between sets.
2 Likes
4-16. Legs 2
Hip Tilt x 15
Hip Flexion x 20
Hip Extension x 12
3 rounds
1 Leg Extension x 15+
1 Leg Curl x 15+
3 pairs
Seated Tib vs Band x 20
1.5 Rep Standing Calf Raise x 15+
3 pairs
One more in the books.
3 Likes
4-19. Arms 2
Cable Pushdown x 12
Spider EZ Curl x 8
3 pairs
Bench Dip x 15
Incline Hammer Curl x 12
3 pairs
Wrsit Roller x twice
PJR Pullover x a bunch
3 pairs
45 seconds rest
Not great. Arms day in general is starting to bore me. And today specifically I picked stupid weights for spider curls, then ran out of DBs for the pullovers. I’ll plan better next week and split bis and tris back into pull and push days next month.
On the other hand, short rests made the whole thing “tough” and it’s 85 degrees out, so why complain?
1 Like
4-21. Chest/Back 3.
Straight Arm Pulldown x 15
DB Pullover x 15
3 pairs
Decline Cable Chest Press x 12
Alternating Chest Supported DB Row x 12
3 pairs
Floor Press x 10
1 Arm Cable Pulldown/Row x 10
3 pairs
Tried for 35 seconds between sets. Took longer to mess with equipment switching between pairs of lifts.
The woman and I went back up to the local casino for a couple hours one evening last week while grandma was watching the kiddo. A couple days later we got an offer for a free room for 2 (non weekend) nights before the 30th.
We’re already achieving high roller status!
I wonder if the gym up there is any good?
2 Likes
We’ve got this cable/pulley rig from Amazon. Setting it up like this
To do this is becoming my favorite (Upper) chest move.
1 Like
4-22. Legs 3.
Lying Hip Tilt x 5+ breaths
Lying Upper Back Extension x 5+ breaths
3 pairs
Seated Hip Flexion x 15
Lying Hip Extension x 12
3 pairs
Lying Leg Extension x 15
Lying Leg Curl x 15
3 pairs
Seated Tibia vs bands x 20+
1.5 Rep Standing Calf Raise x 12+
3 pairs
Added some ankle weights. Glacial progress.
1 Like
