Day 2, cycle 11
step up/pendulum squat
4x10x15lb db/4x10x15lb
2 minutes upper body assault bike
back squat/kb goblet squat
4x10x45lb/4x10x12kg (was easier then last week)
2 minutes upper body assault bike
Deadlift/good morning/box squat (extra work)
10x95,115,125,135lb/4x10x65lb/4x5x65lb
5 minutes assault bike
Day 3, cycle 11
Reverse grip pull down/push up/battle rope
4x10x105lb/4x10/4x30sec
Assault bike 2 minutes
Dips/Curls
4x10/4x10x20lb db
Farmer walk
3x2grassx60lb db
Plank/sled
4x30second/4x2grass x sled +90lb
5 minutes assault bike
Morning 90 minutes walk with Lucifer before the heat.
Official leg measure, left thigh is 1 inch smaller then the right at 3" above the knee cap.
I got to find ways to help fix that.
Day 1, cycle too many (12)
Incline bench/Pull down
4x10x30lb db/4x10x95lb
2 minutes bike
Bench/Seated row
2x10x75lb,2x10x80lb/4x10x100lb
2 minutes bike
OHP/front raises/side raises
4x8x17.5lb db/4x10x10lb db/4x10x7.5lb db
5 minutes bike
single leg curls 4x10x20lb still hard for my left leg
leg press single leg 2x10x0 added weight
side step up 2x10xBW, 2x10x7.5lb db
I was feeling a bit flat too
Day 2, cycle 12
Still donāt feel my left leg working much. Hernia seem to be healing well and not bugging me much lately.
Warm up stuff, single leg curl, side step up, hip bridge.
Step up/pendulum squat
2x16x17.5lb db,2x10x20lb db/2x10x15lb, 2x10x20lb
2 minutes assault bike upper body only
Back squat/sumo squat
10x45lb, 3x10x50lb/4x10x16kg kb
2 minutes assault bike upper body only
Deadlift/seated good morning/box squat
2x10x115lb, 10x125lb, 10x135lb/ 2x8x65lb,2x8x70lb/2x5x65lb,5x70lb, 8x70lb
5 minutes assault bike
After dinner walk with my bf and dog.
Lucifer is 3 today!
Happy Birthday Lucifer!
Scrap day 3, I got a brand new plan!
Day 1, cycle 1.
Started the day with a nice hike, was supposed to be 12 km but some how it was nice not too warm. So 18 km just under 3h30. Lucifer is pooped and sleeping with his face on the AC vent.
Back squat/Pendulum squat
5x50lb/10x25lb
5x52lb/10x25lb
5x55lb/10x25lb
5x57lb/10x25lb
5x60lb/10x25lb did squat yesterday and the morning hike had my legs fried before hand.
Bench
6x85lb, 3x6x90lb
Incline db press/dips
8x27.5lb, 3x8x30lb/4x10
That plan is going to be more āfunā.
Also: I was more agile in the steep rocky descent. I had better control of my leg even while holding the leash and carrying my day pack. I was faster in the easy to moderate descent, with no lost of balance or leg control and no hard jarring on my knee.
Here is birthday boy in all his glory after our hike.
I had a crazy morning and could not make it back home before work. I ended up working in sport shoes instead of my trekking boots. My feet are a bit sore but my knee did not hurt or even got sore!
Still my big boots are comfier. But that is the first time that I can spend a day in ānormalā shoes.
Lol. Rad dog.
Day 2, cycle 1
Leg is a bit grumpy today.
Front foot elevated lunge 10 per leg/OHP 6/Lateral raises 10
bw, 7.5lb db, 2x15lb db/45lb, 2x47lb,48lb/4x75lb db
Cuban press 8/Back fly 10
5lb db, 7.5lb, 12.5lb db/4x7.5lb db
Standing calf raises 20/Seated calf raises 20
100lb, 80lb, 3x60lb/4x25lb
5 minutes assault bike.
Morning walk 50 minutes with the dog
Day 3, cycle 1
My back is a bit tired for yesterday ohp.
30 minutes morning walk with the dog, just too hot for him.
Deadlift 5x5/Sumo deadlift 5x10
120, 125,135, 145, 150lb/90lb this can go up next time
Pull up 4x5xbw/Bent over row 4x10x45lb
Neutral lat pull down 4x8/Seated row reverse grip 4x10
3x90lb, 105lb/3x65lb, 70lb
Back extension 2x10xbw, 2x10x10lb
Upper back is fried, lower back feel better then at the start. My knee did not got cranky with the sumo deadlift.
Side notes: Seem like sarcasm is dead with the younger one. The elevator at work was broken. I am the one who flagged it. At lunch the person in charge said they were not in a rush to send a repair guy. So, I told him that he should have mention that someone was stuck inside. One 20 something freaked out and could not figure that we were that relaxed about the situation. That would have been a 911 type call or we would have found a way in ourselves. We had a good laugh, poor kid looked so puzzled.
Day 4, skipped yesterday to go hiking.
The hike got cut short has, as per the hiking web site all trails were open to dog but in fact it was just a 4 km of the 30km the was open.
So we got 8 easy km done.
Trap bar lift 3x5/Single leg curls 3x8
bar +70lb, 90, 100/2x20lb, 25lb
Trap bar must be around 45-50lb, single leg curls could do a lot more with the good leg but the bad leg dictate the load.
Triceps pull down 4x6/Incline biceps curls 4x6
160lb/3x22.5lb, 20lb
Scull crusher 4x8/Standing hammer curls 4x8
Z bar, 3x bar +5lb/4x20lb
Shoulder raises 3x10/Wrist curls thingy
65lb, 2x75lb/3x thingy + 5lb
5 minutes bike, could have done more
Really like those session, feel like I did shit but not crushed.
Now for city dog walk.
1 week post rehab done, still starving all the time. Yes I wake up because I am starved.
Hop on a scale just 'cause. Well I gain a bit less then 10lb in those 2 months.
After 3 months of complete rest I was at the same weight as when I had to stop 147. Now I am 155lb. Yet my pants fit a bit looser. I should do the picture thing to see if there is any change. I sure lost a lot of strength during my rest and gain some back.
Day 1, week 2
I was a chicken for my squat, I could I use more weight. I was not losing balance and dept was good too. Still got 10lb more then last week. Last week was hard.
Squat 5x5x(55, 57, 60, 65, 70lb)/Pendulum 5x10x25lb
Bench 4x6x(85, 90, 90, 90lb)
Incline db press 4x8x30lb/Dip 4x10
8 ish minutes of bike moderately fast
I am not feeling so starved all the time or like I got run over by a steam roller at the end of the session.
No you where smart, you added 10 lbs so youāre stronger, adding 10 lbs a week will get you back to strength quick.
Well done.
Day 2, week 2
Feeling good from yesterday workout.
Front foot elevated lunge per leg 10x(20, 25, 25, 25lb db)/OHP 6x(45, 47.5, 50, 50lb)/Lateral raises 4x10x7.5lb
I used a staggered stance for the ohp, my back like it much better for now.
Cuban press 3x8x12.5lb db/Back fly 3x10x7.5lb db
Standing calf raises 5x20x80lb/Seated calf raises 5x20x25lb
And just for shit and jiggle waiting for my BF to finish, I tried some BOX JUMPS. An impressive 12" for a few reps! First time jumping in over 18 months.
Getting off the floor is kind of hard but the landing was easy and soft.
Day 3, week 2
Morning short hike (8 km)
Deadlift 5x(125, 135, 145, 155, 160lb)/Sumo deadlift 10x95lb, 4x10x105lb
Sumo can go up a bit more. Deadlift last set was hard, so next week I should do the same.
Pull up wide grip 4x5/Bent over row 10x45lb, 3x10x55lb
Neutral grip pull down 8x95lb, 3x8x100lb/Reverse grip seated row 10x65lb, 2x10x70lb, 10x75lb
Back extension 10x10lb, 3x10x25lb
10 16" box jumps just for fun
I got some new shoes for the gym, my foot is changing shape and getting more arch and a bit shorter.
I would like to set some goals (which will be side track when ever the steel place come out) for 5 reps by the end of the year.
Deadlift: 225 or better 250lb
Squat: 135lb I suck at it and my knee is a limiting factor.
Bench: 135lb
Current body weight 150lb
Day 4, week 2
Lazy day off, hot, humid, perfect for a day of not much.
Trap bar 2x5x135lb, 5x145lb/Single leg curl 2x8x20lb, 8x25lb
Triceps pull down 4x6x160lb/Incline curl 2x6x22.5lb, 2x6x20lb
Scull crusher 4x8x z bar + 5lb/Hammer curl 4x8x20lb
Shoulder shrug 3x95lb/Rogue wrist thingy 3x up and down + 5lb
Yesterday, I got my BF a second pair of Saxx boxer. Now he want just those. Lucky him, I got staff discount on those. He just love that the junk stay where it should.
Day 1, week 3
Squat 5x(60, 65, 70, 75, 80lb)/Pendulum 5x5x25lb
Bench 4x6x90lb
Incline db bench 4x8x30lb db/Dip 4x10
Day 2, week 3
Feeling meh
Front foot elevated split squat 4x10x25lb db per leg/OHP 2x6x50lb, 6x51lb, 6x52lb/Side raises 4x10x7.5lb db
Cuban press 3x8x12.5lb db/Back fly 3x10x7.5lb db
Calf raises 5x20x80lb/Seated calf raises 5x20x30lb
Day 3, week 3
My headache is gone, my sinus are unclogged 
Deadlift 5x135, 145, 155, 160, 165lb/Sumo deadlift 5x10x115lb
I lied, I said I was not going up this week but I felt good so up it went just a bit.
Pull up 5x5/Bent over row 5x10x55lb
Neutral lat pull down 5x8x100lb/Reverse grip seated row 4x10x70lb, 10x75lb
Did 10 16" box jump, rehab stuff and 10 minutes of bike.
Music help a lot, today the gym was empty so I selected Three days grace to rock our work out. I really need to invest in a wireless set of headphones for other days.
In the morning we hiked 2 hours with the dog.
