Tuesday dog walk 13.5km in 3 hours. Nice, cool, no bugs!
This morning thunderstorm is pissing my knee off. I may cave in and take some advil to help.
Day 3, week 7
Deadlift 5x155,165,175,180,185lb/Sumo deadlift 5x10x115lb
Pull up 4x5/Bent over row 4x10x65lb
Hammer lat pull down 4x8x100lb/Reverse grip seated row 3x10x75lb, 10x80lb
Back extension 4x10x25lb
1 Like
Day 4, week 7
Trap bar 3x5x155lb/Single leg leg press 3x8x30lb per leg
Triceps pull down 4x6x240lb/Incline curls 4x6x22.5lb db
Scull crusher 4x8xbar +10lb/Standing Hammer curls 2x8x22.5lb, 2x8x25lb
Shrugs 3x10x115lb/Wrist roller 3x down and up +5lb
Weight myself today down 5lb from last months, yet not much cardio is done and I am not starving all the time.
Morning walk with the dog 40min and I keep doing the air squat on a very regular basis.
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Day 1, week 8!
I had a bad night sleep, so kind of tired to start with.
Squat 5x85, 90, 95, 97, 100lb/Pendulum 5x10x30lb
Bench 4x6x95lb
Incline bench 3x8x35lb, 8x32.5lb /Dip 4x10
Cardio 3x round trip of the green strip with 55lb on the sled, running as fast as my bad leg let me. I can actually jog in that position.
Squat dept is good, so the extra bw atg squats seem to help.
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Progress at the start of week 8
Squat week 1 max 60lb/week 8 100lb= 40lb up
Bench week 1 90lb/week 8 95lb = 5lb up
OHP week 1 48lb/ week 7 57lb = 9lb up
Deadlift week 1 150lb/week 7 185lb = 35lb up
Well it seem like my sucky squat is moving up just as fast as the deadlift.
2 Likes
Day 2, week 8
Front foot elevated squat 2x10x27.5lb db, 2x10x30lb db per leg/OHP 2x6x57lb,2x6x58lb/Lateral raises 4x10x10lb db
Cuban press 3x8x15lb db/Back fly 3x10x10lb db
Calf raises 2x20x100lb, 3x20x120lb/Seated calf raises 5x20x35lb
Suite case carry 1xgreenx70lb, 2xgreenx75lb per arm
Over head carry 1xgreenx25, 27.5, 30lb per arm
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Woke up with a stiff and swollen thumb.
How the f**k did I sprain my thumb.
that is some great progress over 8 weeks, strength is coming back and fast.
Well done, Quality
Day 3, week 8
my thumb is much better.
I got called for my leg surgery, last minute due to a cancellation. I had to turn it down as I just got a promotion and start monday. Surgery would have been tomorrow am. So my turn well be soon ish.
Deadlift 5x155,165,175,180,185lb/Sumo deadlift 5x10x115lb
Last rep was slow but better then last week. Got a thumb’s up from the head coach. So it must have been a good solid rep.
Pull up 4x5/Bent over row 4x10x65lb
Hammer lat pull down 4x8x100lb/Reverse grip seated row 2x10x75lb, 2x10x80lb
Back extension 4x10x25lb
Sled push round trip with 50lb as fast as possible x 3 rest as short as possible.
My thumb did not bug me at all.
2 Likes
Day 4, week 8
Trap bar 5x155, 160, 165lb/Single leg leg press 8x30,35, 35lb per leg
Triceps pull down 4x6x240lb/Incline curls 4x6x22.5lb db
Scull crusher 4x8xbar +10lb/Standing Hammer curls 4x8x25lb
Shrugs 3x10x115lb/Wrist roller 3x down and up +5lb
18" Box jump 15
1 Like
Day 1, week 9
Squat 2x5x95, 2x5x97, 5x100lb/Pendulum 4x10x30lb, 10x35lb
Bench 2x6x95lb, 6x97lb, 6x100lb that was hard as hell
Incline bench 3x8x35lb, 8x32.5lb /Dip 4x10 ran out of steam on the last set
2 Likes
Day 2, week 9
Front foot elevated squat 4x10x30lb db per leg/OHP 2x6x57lb,2x6x58lb/Lateral raises 4x10x10lb db
Cuban press 3x8x15lb db/Back fly 3x10x10lb db
Calf raises 5x20x120lb/Seated calf raises 5x20x35lb
Nice brisk morning walk with the dog around 40 minutes and I spend the day moving stuff around at work. I go my easy cardio done.
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Oh no! What happened?
Just a colic but he needed fluid and oil flush 
Awwww. Hope he’s feeling better.
My old boy is still sick. He got 20L of fluids today. Tonight he had a fever so we are now treating it as potomac fever. So an other short night is coming.
Day 3, week 9
Deadlift 5x165,175,180, 185,185lb/Sumo deadlift 5x10x115lb
Pull up 4x5/Bent over row 4x10x65lb
Hammer lat pull down 4x8x100lb/Reverse grip seated row 4x10x80lb
Back extension 4x10x25lb
1 Like
Finally my horse passed some real poop!
I need some sleep.
I was off today so I sat with my boy while he was on fluid.
Tomorrow I should be able to make it to the gym.
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Day 4, week 9
I got a good night sleep, horse is getting better.
Trap bar 2x5x160, 5x165lb/Single leg leg press 3x8x35lb per leg
My left leg find the leg press very hard.
Triceps pull down 6x240lb, 3x6x260lb/Incline curls 4x6x22.5lb db
Scull crusher 4x8xbar +10lb/Standing Hammer curls 4x8x25lb
Just found that the z bar is 30lb
Shrugs 3x10x115lb/Wrist roller 3x down and up +5lb
2 Likes