Day 4, week 3
Morning walk with my dog, 13.5km in just under 3hrs!
Trap bar 5x90, 100, 105lb/Single leg curls 8x20lb per leg, 2x8x25lb per leg
Triceps pull down 6x160lb, 3x6x180lb/Incline biceps curls 4x6x22.5lb
Scull crusher 4x8x z bar +5lb/Hammer curls 4x8x22.5lb
Shrugs 10x95lb, 2x10x105lb/Rgue wrist thing 3xup and down with 5lb.
Got to see my super a hole of an ortho surgeon.
He order 3 x rays look just at one. It look ordinary, I ask how is the cartilage and he say it is ok. Ok as in better then before, the same? He replies that it is ok. What kind of information does that provide me?
Then I see a good space, on the one x ray, between the bone and the plate and ask if that is why it hurt, he say that it could be. Then he told me that my wait for the surgery should be short as I am on the list since last november. So it should be in September or October or November but it could be later too.
His day was not running late, my appointment was at 10:10 and I got out before my time, which included going to take some x-rays. He was a solid half hour early to start with!
I just hate this guy and want to beat him every time I see his face.
Day 1, week 4
Back squat 5x, 75, 80, 85, 90 ,95lb/Pendulum 5x10x25lb
Bench 8x90, 8x91, 2x8x92lb
Incline bench 8x30lb db, 3x8x32.5lb db/Dip 4x10
The more I push on the bench stuff the more the dips suck. My left arm still is not as strong as the right. May never be due to massive past injury to my elbow.
Day 2, week 4
Weather change so my knee feel kind of strange, no hurting not stiff but some kind of internal increase in pressure. If that make any sense.
Front foot elevated squat 4x10x25lb db per leg/OHP 2x6x52lb, 2x6x53lb/Lateral raises 4x10x7.5lb db
Cuban press 3x8x12.5lb db/Back fly 3x10x7.5lb db
Calf raises 5x20x80lb/Seated calf raises 5x20x30lb
Added some leg curls
And 30 minutes walk with the dog this morning.
Day 3, week 4
Deadlift 5x135, 155, 165, 170, 175lb/Sumo deadlift 5x10x115lb
Pull up 4x5/Bent over row 4x10x55lb
Hammer lap pull down 4x8x100lb/Seated row reverse grip 4x10x75lb
Back extension 4x10x25lb
Day 4, week 4
Trap bar 2x5x145, 5x150lb/Single leg leg press 3x8 per leg
Leg press does not stress my tibial plate not the same as leg curl but pain free
Triceps pull down 4x6x180lb/Incline curls 4x6x22.5lb
Scull crusher 8xbar +5, 3x8xbar +7lb/Standing Hammer curls 4x8x22.5lb
Shrugs 3x10x115lb/Wrist roller 3x down and up +5lb
distance from my year end goal
deadlift this week 175lb, 50lb to go, feel doable
Squat this week 95lb, 40lb to go, may be
Bench this week 92lb, 38lb to go, very slim chance
OHP this week 50lb, no goal set but would be happy to make it to 70lb.
Are these for reps or just a 1RM?
rep, to match my current program. Other wise that would be kind of easy.
Day 1, week 5
Squat 5x70, 80, 85, 90, 95lb/Pendulum 5x10x25lb
Bench 6x90lb, 3x6x92lb
Incline bench 4x8x32.5lb/Dip 4x10
I had a few extra day off, I needed to sleep some.
Day 2, week 5
Morning session
Front foot elevated squat 4x10x25lb db per leg/OHP 6x52lb, 3x6x53lb/Lateral raises 4x10x7.5lb db
Cuban press 3x8x12.5lb db/Back fly 3x10x7.5lb db
Calf raises 2x20x100lb, 3x20x80lb/Seated calf raises 2x20x35lb, 3x20x30lb
Day 3, week 5
Deadlift 5x145, 155, 165, 170, 175lb/Sumo deadlift 5x10x115lb
Pull up 4x5/Bent over row 4x10x55lb
Hammer lap pull down 4x8x100lb/Seated row reverse grip 4x10x75lb
Back extension 4x10x25lb
I have a strange soft bump on my side. Dr think it is a air pocket from the hernia surgery or a pulled muscle.
Day 4, week 5
Trap bar 5x145lb, 2x5x150lb/Single leg leg press 2x8, 8x10lb added per leg
Triceps pull down 6x180lb, 3x6x200lb/Incline curls 4x6x22.5lb
Scull crusher 4x8xbar +7lb/Standing Hammer curls 4x8x22.5lb
Shrugs 3x10x115lb/Wrist roller 3x down and up +5lb
Day 1, week 6
Squat 5x80, 85, 90, 95, 95lb/Pendulum 3x10x25lb, 2x10x30lb
Light squat 10x65lb very low with a pause at the bottom
Bench 6x92lb, 6x93lb, 2x6x95lb
Incline bench 2x8x32.5lb, 2x8x35lb (fail last rep on the final set)/Dip 4x10
Box jump 5x18" and 10 side step up at 18". That left leg got to get on the program and start working a bit harder.
Day 2, week 6
Morning hike around 2hrs with my lovely devil on International Dog Day!
4x20 bw ATG squat
Front foot elevated squat 4x10x27.5lb db per leg/OHP 6x53lb,6x55lb 2x6x57lb/Lateral raises 4x10x10lb db
Cuban press 3x8x12.5lb db/Back fly 3x10x7.5lb db
Calf raises 3x20x100lb, 2x20x80lb/Seated calf raises 3x20x35lb, 2x20x30lb
Day 3, week 6
Deadlift 5x155, 165, 175, 175, 175lb/Sumo deadlift 5x10x115lb
Pull up 4x5/Bent over row 4x10x65lb
Hammer pulldown 4x8x100lb/Reverse grip seated row 4x10x75lb
Back extension 4x10x25lb.
Progress but not ready to increase the DL weight, but 2 more set at 175 was ok.
Day 4, week 6
Trap bar 3x5x150lb/Single leg leg press 2x8x20lb, 8x30lb added per leg
Triceps pull down 6x200lb, 3x6x220lb/Incline curls 4x6x22.5lb db
Scull crusher 3x8xbar +7lb, 8xbar +10lb/Standing Hammer curls 2x8x22.5lb, 2x8x25lb
Shrugs 3x10x115lb/Wrist roller 3x down and up +5lb
Added 3x20 bw squat in the morning to loosen my legs
Suite case carry 2xgrass strip x 70lb
Leg press 20x per leg to finish the day
I can feel my left leg work, I am almost straight the squat but that leg does not look much more then a stick, still
Day 1, week 7, still enjoying this program.
Squat 5x80, 85, 90, 95, 97lb/Pendulum 5x10x30lb
Bench 4x6x95lb
Incline bench 2x8x35lb, 2x8x32.5lb /Dip 4x10
Better ROM on the squat, even on the last set. I will keep doing high rep bw squats a few times per week and see if it keep helping.
No extra but a nice morning walk in town with the boyfriend and the dog.
Day 2, week 7
3x20 bw ATG squat
Front foot elevated squat 4x10x27.5lb db per leg/OHP 2x6x55lb,2x6x57lb/Lateral raises 4x10x10lb db
Cuban press 2x8x12.5, 8x15lb db/Back fly 10x7.5, 2x10x10lb db
Calf raises 5x20x100lb/Seated calf raises 5x20x35lb
Iām New here! Looking forward to following your updates! Glad to see other women training!
Feeling old, just turned 43 last week and had one small beer tonight with a heavy pasta meal and I am out! Alcohol and I are not friends any more. I have been having issue for the last year or so, more like since I broke my leg and had surgery, but now it is not fun. I could not drive back home or feel like I had enough brain to drive. I hate the feeling but still enjoy the taste.
Wine gives me massive headaches too.
