Day 3, cycle 2
Sore from yesterday.
Pull up 4x5/Straight arm pull down 4x10x80lb/Hammer grip pull down 4x20x60lb
1 minute bike between sets
Bent over row 4x8x65lb/Seated wide hammer grip row 4x10x65lb
Back fly 4x8x10lb db/Machine back fly 4x10x40lb
Will take one or better two day of rest.
Day 4, cycle 2
Short 30 minutes walk with the dog,
First day back at work after 2 weeks of vacations,
voted so I can bitch if I am not happy with what is going on
and it is that day of the month to top it all
Deadlift 4x5x135lb/Reverse hyper 4x12/Sumo deadlift 4x20x65lb
A bit on the light side but my back is stiff
GHR 4x8/Back extension 4x12
Standing calf raises 4x8x189lb/Seated calf raises 4x10x55lb
Day 1, cycle 3
Cardio, warm up
Bench 4x5x95lb/Decline bench 4x10x27.5lb db/Cable fly 4x20x40lb
Cardio between sets
OHP 10x35lb, 3x10x40lb/Side shoulder rises 4x10x7.5lb db
Absolutely no cheating on the OHP
Internal/External rotation 3x6x40lb each
Day 2, cycle 3
Physio day, my back feel much better. He got to look at my latest back x-rays.
For someone my age and with the activities that I use to do and the known injuries. I am in great shape. Well my x-ray look great even for someone 5 years younger.
Box squat 4x5x95lb/Pendulum 4x10x30lb/leg press 4x20x35lb
Played with the box height. Got it a bit lower and use it more as a dept guide
Lunges 4x20x10lb db/Crunch 4x12x15lb
Plank 4x30sec/Knee raises with leg extension 4x10
Done, the stairs going of the gym felt steep and long.
Day 3, cycle 3
3rd day in a row.
2 hours walk with the bf and Lucifer
Pull up 4x5/Straight arm pull down 4x10x80lb/Hammer grip pull down 4x20x60lb
Cardio between sets
Bent over row 4x8x65lb/Neutral wide grip seated row 4x10x65lb
Back fly 4x8x10lb db/Machine back fly 3x10x50lb, 10x40lb
Rehab stuff
My Lucifer has been dropping weight and kind of moderate gut issues.
Seem like he has IBD. Waiting for the vet final results.
Vet already suggest a fancy kibble that will cost about 150$ per month
The vet also kind of quickly mention raw feeding. Home made would be a bit cheaper then the kibble.
And my week is kind of odd at work, so I hope to hit the gym tuesday or wednesday morning.
Poor guy. Hope he feels better soon.
Yesterday morning, Day 4, cycle 3
Deadlift 2x5x135, 2x5x145lb/Reverse hyper 4x10/Sumo deadlift 2x20x65, 2x20x75lb
GHR 4x8/Back extension 4x12
Calf raises 4x8x180lb/Seated calf raises 4x10x55lb
Back at it this morning.
Day 1, cycle 4
Bench 2x5x95, 2x5x97lb/Decline press 4x10x27.5lb db/Cable fly 4x20x40lb
OHP 10x35lb, 3x10x40lb/Lateral shoulder raises 4x10x7.5lb db
External shoulder rotation 3x8x40lb/Internal shoulder rotation 3x6x40lb
Got Luciferās results. He is allergic to something but the standard panel canāt find it. So not the grains or meat. I got him back on raw food and it is like magic! And less expensive then the vet stuff.
Now work
Todayās fun. No electricity
Bring in fire wood. Find extension cords. Fill up the generator. Yesterday deluge is now crazy wind. I have one broken window in the barn due to a flying object. The sump pump is running none stop. My normal hiking spot is closed due to falling trees and branches.
We may not get the hydro back untill sunday.
The good news is the gym is open! So I will head out there later.
Made it to the gym. Shorten the rest periods, so we could come back to feed the stove and generator.
Day 2, cycle 4
Box squat 4x5x95lb/Pendulum 4x10x30lb/Leg press 4x20x50lb
Lunges 4x20x10lb db/Crunches 4x12x15lb ball
Plank 4x30seconds/Leg raises with leg extension 4x10
Day 3, cycle 4
The hydro just came back as we were coming back from the gym. 2 day with out electricity is no fun and it was just cold enough that we had to use the wood stove.
Pull up 4x5/Straight arm pull down 4x10x80lb/Hammer grip pull down 4x20x60lb
Bent over row 4x8x65lb/Wide grip neutral seated row 3x10x60, 10x65lb
Back shoulder fly 4x8x10lb db/Machine back fly 4x10x50lb
Back rehab stuff. Use the very clean gym shower but pressurer suck.
Now life can go back to normal. Camping gear and other country commodity were of great use.
Jetboil for coffee and toast on the wood stove.
Day 4, cycle 4
Deadlift 5x135, 3x5x155lb/Reverse hyper 4x10/Sumo deadlift 4x20x85lb
GHR 4x8/Back extension 4x10
Calf raises 8x180, 3x8x200lb/Seated calf raises 4x10x65lb
Had a bad loud run in with a stupid dog owner. He let is medium size dog charge mine on a flex leash. I got tangled up and yell a few bad words at him.
Looking good! Keep up the good work! Itās always nice when you can see progress.
Looking good! Just stopped by to say hello! Looks good in here!
We had a crazy sale last night at work. Walk 12000 steps in 3 hours!
Day 1, cycle 5
Bench 5x95, 3x5x97lb/Decline press 4x10x27.5lb db/Cable fly 4x20x40lb
Cardio between those sets
OHP 4x10x40lb/Lateral shoulder raises 4x10x7.5lb db
External shoulder rotation 3x8x40lb/Internal shoulder rotation 3x6x40lb
Now lunch and work. I expect a very slow day at work.
I got the call from the hospital. I am schedule to have the plate and screws removed on December 10th. Donāt know yet how long the lay off will be, but a few weeks for sure.
It kind of came at a good time. Today is a cold -5C and it hurt pretty bad.
Day 2, cycle 5
Long warm up as the plate was cold and sticky
Squat 2x5x95, 2x5x97lb/Pendulum 4x10x35lb/Leg press 4x20x50lb
Lunges 4x20x10lb db/Crunches 4x12x15lb
Plank 4x30sec/Knee raises with leg extension 4x10
So I will keep this program going until surgery. I guess I will have a few upper body only weeks.
Day 3, cycle 5
Cold leg again. We still have snow on the ground and I can feel every screws in my leg and the plate.
Pull up 4x5/Straight arm pull down 2x10x90, 2x10x80lb/Hammer grip pull down 2x20x60lb, 2x20x65lb
Bent over row 4x8x65lb/Wide grip neutral seated row 4x10x70lb
Back shoulder fly 4x8x10lb db/Machine back fly 4x10x50lb
Back rehab stuff.
