6-28 Pull
Crunch and Oblique Crunch x 25
Seated Leg Curl x 25
Close Pulldown x 25
4 rounds
Iso Deadlift x 2 pulls x 6 “sets”
followed by hyperextension x 6
Rev EZ Curl x 12+
Incline DB Curl x 10+
3 pairs
50 seconds rest
2 Likes
6-30 Upper
Cable Pushdown, straight bar x 25
Cable Pallof Press x 6/6
Rowdog x 14
4 rounds
DB Press x 12 x 5 sets
Seated Landmime Press x 12+
Seated Face Pull, long rope x 15+
2 pairs
40 seconds rest
4 Likes
It’s been a while between posts here mate, all is well I trust?
1 Like
Hey man, thanks for checking in.
I had a flare up of hip arthritis that messed me up for awhile. After that I was pretty detrained. I’m working on a come back, but it has been slow going.
I didn’t feel the urge to post much. But maybe I should get back with the T Nation bros for motivation.
3 Likes
A couple days ago.
Arms & Shoulders
Seated Rear Delt DB Raise x 10
Seated Incline Side Raise x 10
Seated Cuban Press x 10
Seated Front Raise x10
4 rounds, minimal rest
Cable Pushdown x 12 x 4 sets
Reverse EZ Curl x 12 x 4 sets
4 pairs, minimal rest
Bench Dip x 12 x 4 sets
Incline DB Curl x 12 x 4 sets
4 pairs, minimal rest
Tempo PJR Pullover x 8 x 3 sets
Tempo EZ Curl x 8 x 3 sets
4 pairs, minimal rest
I was inspired by Dave, so I just stuck with 1 constant weight for each lift and ran through the sets quickly. The first 1 or 2 times each lift felt easy, and then I was feeling it by sets 3 and 4.
Totally different than the ramping weights, full rest, effective rep model inspired stuff I had been doing.
2 Likes
Today.
General Fitness.
Hip Flexion band distraction x 15 reps
Hip Pails/Rails in flexion x 10 seconds
Twice around
Knee to Elbow Crawl, 30 steps forward and backward. Then shovel 6 scoops of gravel into wheelbarrow. Push 10 yards and dump.
3 goes
Axle Hang
35 seconds x 3 hangs
Foot Shortening Squeeze x 12
Standing Calf Raise on foam x 20
3 pairs
First time using the band distraction and Pails/Rails stuff. It was pretty effective, I could feel a big difference in hip ROM on the crawling. I should have tried sooner, I was just a little gun shy because other hip stuff messed me up a couple months back.
2 Likes
10-18 Chest/Back
Rope Pushdown x 15
Alternating DB Row x 15
Alternating DB Incline Press x 15
3 rounds 1 minute Rest
Floor Press x 10
Straight Arm Pulldown x 10
5 pairs
Axle Hang x 45 seconds x 3 hangs
4 Likes
10-20 Lower
Hip Flexion Pails/Rails
Bear Crawl 10 steps then High Crawl 10 steps
Forward then backward x 3 goes
7 scoops into wheelbarrow then dump x 3 goes
Standing Calf x 20 x 3 sets
Hang from Bar x 45 sec x 3 hangs
10-23 Arms
Reverse EZ Spider Curl x 10
EZ Spider Curl x 10
3 pairs
Cable Tricep Pushdown x 12
Overhead Cable Tricep Extension x 12
3 pairs
Incline DB Curl x 12
Bench Dip x 12
3 pairs
Gripper x 15
Kettle Bell Wrist Extension x 10
Pinch Around the Word x 10
3 rounds
I found some water damage in the bathroom and have spent some time inside pulling up the floor and some time under the house building up some framing around the joists to support the new floor. Fun stuff.
3 Likes
happy cake day
2 Likes
Belated Thank You!
10-30 Lower
Hip Flexion and Hip Extension Pails/Rails
x 2 sets each leg, each way
Cat/Cow x 5
Kneeling Squat x 10
High Crawl x 20
3 rounds
Calf Raise with ball between ankles x 20
x 3 sets
5 Likes
Forgot to log Arms, Crawling Around, Upper Body, Crawling Around. Worked some Crab Walks and Hips PAILS/RAILS in there.
11-13 Circuits
Some posture stuff from Jonathan Warren to get started.
90/90 on back with arms reaching
90/90 on left side with adductor pullback
90/90 on right side with glute push forward
Then
Alternating Lying Leg Curl x 12
Alternating DB Floor Press x 12
Deadbug x 12
Alternating Leg Extension x 12
Alternating Chest Supported DB Row x 12
Standing Calf Raise x 12
3 rounds
By the 3rd round I was getting Unreal posterior rib cage expansion. I could feel the lowest back ribs driving into the floor on floor press and rising under my scaps on the rows.
4 Likes
11-16 Moving Around
Posture Stuff
All 4s Crawl x 12 forward then
Crab Walk x 12 Back
x 3 rounds
Crab Walk Forward x 12 then All 4s Crawl backwards x 12
x 3 rounds
DB curls and some grippers.
3 Likes
11-18
Circuits
Alternating DB Incline Bench x 12
Lying Leg Curl on Decline Bench x 12
Alternating Cable Row x 12
Seated Band Leg Extensions x 12
1 Leg Calf Raise x 12
Standing Knee Raise x 12
3 rounds
11-21
Circuits
Alternating DB Floor Press x 12
Lying Leg Curl on Decline Bench x 12
Chest Supported DB Row x 12
Step Downs x 12
Feet up Crunch x 20
Standing Calf x 20
3 rounds
Moving Around
Crab Walk x 8 forward/ 8 Backwards
Hands and Feet Crawl x 8 forward/back
All 4s x 12/12
2 rounds
4 Likes
11-23 Circuits
Alternating Chest Supported DB Row x 15
Goblet Squat, heels up x 15
Alternating Incline DB Bench x 15
Kickstand RDL x 15
Psoas Drop x 12
Seated Calf Raise x 25
4 rounds
Crawl in Place x 6 each side
4 goes
Focused on keeping ribs stacked over pelvis and getting hip internal rotation. ROM was pretty short on the squats and RDLs.
4 Likes
Chest is sore today. Using the Ronnie Coleman ROM was effective.
2 Likes
11-26 Curcuits
Alt Seated DB Press x 15
1 Leg Step Down x 10
Seated High Cable Row x 15
Kickstand RDL x 10
Cable Tricep Pushdown x 15
Standing Calf Raise x 25
Feet Up Crunch x 25
4 rounds
All 4s crawl x 12 forward and back
Crab Walk x 12 forward and back
All 4s No Knees x 8 forward and back
Twice
Getting into the groove. This is starting to feel like a reasonable workout.
4 Likes
11-29
High Zercher Squat, heels up x 10
Alt Chest Supported DB Row x 15
Kickstand RDL x 10
Alt DB Floor Press x 15
Feet Up Crunch x 20
Seated Calf x 30
DB Spider Curl x 15
4 rounds
I spoke too soon, those 1 leg step downs messed me up. My hips got really tight and it pulled on my lower back and threw off my breathing. After sitting around all day on Thanksgiving I took an extra day off to loosen up.
Looking back, I was supposed to Drop the hip opppsite the working leg on the step downs. This would have encouraged Internal rotation of hips. Instead I lifted the far hip, pulling more into external rotation and making my outer hips (glute med?) tight and stiff.
Hip and posture stuff has been brutal this year! Getting stronger is the remedy, but it does no good to get strong, Wrongly.
3 Likes
12-1
Circuits
Straight Arm Pushdown x 10
Heels Up Goblet Squat x 10
Alt Incline DB Press x 10
Seated Band Leg Curl x 10
Seated Calf Raise x 20
EZ Bar Reverse Curl x 15
High Cable Row x 10
Goblet Squat x 10
Side Delt DB Raise x 10
Lying DB Leg Curl x 10
Tricep Pushdown x 15
Standing Calf x 20
1 easy round and 2 heavier rounds
Maybe not exactly in that order every time.
2 Likes
12-5 Circuits
McGill Curl Up x 10 sec x 3 each side
Kickstand RDL x 8
Alt DB Bench Press x 15
Heels Up Goblet Squat x 10
Alt Chest Supported DB Row x 15
Seated Calf x 30
Cable Pushdown x 15
Incline DB Curl x 15
4 rounds
Bird Dog x 6
Reverse EZ Curl x 10
Suitcase Walk x back and forth in garage
3 rounds
I stepped in dog shit and fell down in the yard earlier. Ridiculous!
4 Likes