Donnerschweer: Lifting, MTBing and rehabing

Doggone. I’m glad it appears you didn’t suffer any major injuries, but that’s still frustrating!

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Wow! That’s sounds like a helluva ride!

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Oy, feel better soon!

Monday

Feeling much better, still shoulder a bit sore, moving better too.

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After going over the bars once I invested in a full-faced helmet. I always got more armor AFTER the crashes, but they were there for the next. Hope you heal quickly!

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I have the full kit, just not use it for the pump track, but yep next time I will sport the body armor and the full face brain bucket.

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Wednesday,

Light leg work out, my face and shoulder are getting better.

New job, is cool so far.

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Thursday

Light upper body work out,

Still a bit tender but ROM is more fluid.

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Sunday

Back to the regular stuff

Floor press 4x6x25lb db
Row 4x6x25lb db
OHP 4x6x10lb db
Pull down chin up grip 4x6x70lb
Dead bug 4x20
Hyper 4x12

My face look much better and the colour on my shouler is a nice yellow. But I am moving better.

Weight +/- 140lb

While every one is going nuts over the Super bowl. I had a great tv sport week end with 3 Canadian win.

It was the Red Bull Hardline and the Sno drift rally.
Gracy H and Jackson G winning the Hardline and Brandon S claiming the win at Sno drift.

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Tuesday

SSB 4x6x70lb
Deadlift 4x6x75lb
Step up 4x6xbw
Leg press 4x6x160lb
Hip thrust 4x6x75lb

The leg press can go up next time.
The SSB is the most comfortable squat variation at the moment. I will still work on the mobility to get under the bar for a back squat but no rush.
My core is weak af too.

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Wednesday morning,

I decided to start walking on the treadmill as my new job is a lot more stationary.

I did an easy 10 minutes.

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Wednesday night

Incline bench 3x12x15lb db
Seated row 3x12x70lb
Seated OHP 3x12x10lb db
Lat pull down 3x12x90lb
Curls 3x12x7.5lb db
Tri push down 3x12x25lb

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Friday,

I have been walking 15 min at 3mph daily so far.

Goblet squat 3x12x35lb
RDL 3x12x55lb
Step up 3x12xbw
Hack squat 3x12x10lb
SL Glute bridge 3x12

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Saturday

Pump track cardio

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Sunday
Rest day/snow storm

30 minutes walk at 3mph. 15 minutes at 3degree incline.

Time goes a lot faster when blasting music.

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Snow storm day. I am very happy to have a tractor with a cab today.

Was insane. The wind was blowing hard and we got some blades well over 4’ tall and most of my barn windows are burried.

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I love snow. I’m jealous.

Well, I can ship a few load of it if you want. I can even add some cold temperature with that too.

Monday

Morning, 25 minutes walk at 3mph with 15min at 3 incline

Bench 4x6x25lb db
Row 4x6x25lb db
OHP 4x6x12.5lb db
Chin up grip pull down 4x6x80lb
Plank 4x20 sec
Hyper 4x15

My shoulder is feeling better, but still a bit tender around the scar.

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