Just catching up in here. Happy you are feeling better.
1 Like
Wednesday morning,
Goblet Squat 3x10x35lb
Row 3x10x25lb db
Hip abd 3x15 heavy band
Lat pull down 3x10x90lb
SL Toe raises 3x15
Incline bench 3x10x15lb db
SL calf raises 1x25
Body weight steady at 140lb on average
5 Likes
Thursday
Well seem like I got a new job. Closer to home, that is kind of hard to do as I was under 15min now it will about 5 min. No nights, no week ends and more vacations.
And I click pretty nicely with the director.
7 Likes
Congratulations!
1 Like
Sounds like a huge upgrade, nice work!
1 Like
Friday,
Officially at home for 2 weeks with pay because I am going to the competitor. I made a few coworker tear up. I will miss some but need a change. So new chapter starting soon.
Work out
SL hip bridge 3x12
Floor press 3x12x20lb db
RDL 3x12x55lb
OHP 3x12x7.5lb
Leg press 3x12x140lb
Front/lateral raises 25x2.5lb
Abs crunch 3x15
6 Likes
Iām right there with you, except Iām lightly job hunting. I have a pretty good gig now in terms of hours and benefits, but actively dislike some things about my workplace and the people in it.
Anyway, congratulations! I hope itās the best change ever. 
Sunday
Pump track sesh.
A bit slow to start with. But in the groove after an hour or so.
Cardio was completely off after the head cold I had.
But it was fun.
4 Likes
Tuesday
Goblet squat 3x12x35lb
Row 3x12x25lb db
Hip abd 3x15xheavy band
Lat pull down 3x12x90lb
Toe raises 3x15 per leg
Incline bench 3x10x15lb db
Calf raises 3x12 per leg
5 Likes
Wednesday
SL Hip bridge 3x12
Floor press 3x12x20lb db
RDL 3x12x55lb
OHP 3x12x10lb db
Leg press 3x12x140lb
Abs
4 Likes
Thursday
I will try to add a 4th day in my workouts but will reorganize the work because 2 days in a row of shoulder use was too much for said shoulder.
On a fun note, I have enroll the BF and I in a free style bike class this week end. Basically skate/bmx park stuff on wood structures. I have not ridden skate park in like 20 + years.
So time to break out the full face, body armor, knee and elbow pads.
The BF is being a good sport about it.
7 Likes
Friday,
My back is sore, I really need to change stuff around to make it a 4 day plan. I am out of shape big time.
So today I did some mobility stuff and called it for the day. Will see tomorrow but I want to be solid for Sunday.
4 Likes
Sunday,
Freestyle class,
That was a tone of fun. We were 8 mtbikers.
That is a new skill set.
Now, that I am home I can put down the new fun and different stuff.
Bunny hop or 2 wheels hop. The coach found it funny with all mtb people in the group the we all hop front then back wheel. So got to figure to lift both wheels at once to work on the 180 turns.
We were all comfortable dropping the 8ā landing and all of us were ok with popping off the coping but doing it from a stand still with the front wheel down and just your leading foot on got us all stuck on first try. Then it was like a nothing impressive move.
Also BMX and skate park lip are way steeper then mtb and dirt jumps.
But riding up walls and getting on the 8ā box was super fun. But it is a lot of pedaling to get up in speed. And those DJ and BMX are all single speed. That was also different as we are all used to the trail pulling us.
And a big fun thing was to slide down from the table on our butt because we are all just big kids.
6 Likes
Monday
My back and quads feel like I got hit by a truck.
Bench 4x6x25lb db
Row 4x6x25lb db my back is dead
OHP 4x6x10lb db
Lat pull down chin up grip 4x6x70lb
Plank 4x20 sec some how my shoulder is ok with that.
Reverse hyper 3x12xbody weight.
Ozzy got my coach chair so he does not sit on my chest while I bench.
6 Likes
Tuesday
Squat 4x6x45lb I have to work on shoulder mobility to get the bar on my back or try the SSB
Deadlift 4x6x55lb
Step up 4x6xbw
Leg press 4x6x160lb
Hip thrust 4x6x30lb I found a way to make that comfortable using the decline bench.
Let see how the knee is after more volume before I add more weight to this. It was good during the work out but I will wait and see in the morning.
I will also work on some getting under the bar to squat to get the shoulder used to that position.
4 Likes
Wednesday,
Was planning to go to the pump track but the roads were a shit show.
Incline bench 3x12x15lb db
Seated row 3x12x60lb
Seated OHP 3x12x10lb db
Lat pull down 3x12x90lb
Curls 3x12x5lb db
Tri push down 3x12x20lb
Hopefully the weather will play nice, so I can make it to the pump track
Body weight holding steady at 140lb
4 Likes
Thursday,
First, it is a lovely -20oC but feel like -30oC.
Second, I am sore af from Tuesday leg workout mostly hams and glutes
Third, with that cold, I am not wrestling a bike into my car and have a sub par ride.
So, rest it is.
3 Likes
Friday,
Goblet squat 3x12x30lb
RDL 3x12x55lb
Step up 3x12xbw
Hack squat 3x12xmachine
Glute bridge 3x12xozzy
Went very light considering how sore I was last time and I want to be able to ride tomorrow too
5 Likes
He was trying to help? 
3 Likes
Well shit,
Pump track was fun until I over shoot a berm and jumped a bit too long and landed into a roller and my front wheel fold on me. If I did that during summer I would have a nice grass stain clothing but a full asphalt is not that forgiving and I have a few bruises. And my face got the worst of it. The good part is my shoulder survive that with no more then some muscle soreness.
Head is ok not concussion, not lost of ROM in the left shoulder.
If I had my full face on I would have been just fine.
Back to the regular programming in a few days.
3 Likes