Monday Wednesday and Friday were cardio days. Either some treadmill walking or everyones favorite brand of GPP for multiple sets. I lifted too. Lots of volume stuff just to get work in. My work capacity is horrific, and this is just trying to increase it. Not worried about maximal strength at this point, just doing the things you have to do to get there.
3A) Seated Calf Raise 1x100 (42,36,22)
3B) Calf Press on Leg Press 4x10
TUESDAY
1A) Leg Extension 5x12
1B) Seated Leg Curl 5x12
2A) 45 degree back raise 5x12
2B) Decline Situp 5x12
3A) Towel Bar Holds 3x30 seconds
3B) Pinwheel Curls 3x12
THURSDAY
Repeat of Monday
Didn’t do any other work this week in the weight room. Had a bunch of stuff going on early Saturday with the boys and didn’t have the time to make it in to EFS. Will be squatting and pulling there this weekend.
Finally got a decent workout in. been quite a while, but this was a big one for me. Had no issues with the hip at all and actually pulled with a hook for a bit. Went like this:
5 minutes or so on the bike
Foam Rolling
Static Stretching
Free Squat With Texas Bar
barx2x10
145x5
145x5
235x3
325x3
415x1
505x1
545x1 This was fast and easy, as it should be. Decided this was a good place to stop for the day. No need to kill myself this far out. Going to work up to a max double next week.
Deadlift rawdog with hook grip
140x3
230x3
320x1
410x1
460x1
500x1
550x1 had to turn the right hand over. hooked the left.
Pullups
8x3
GHR Abs
3x10
Decline Situps
3x10
Then I went home and slept. Literally most of the weekend. Its weird. I haven’t taken in any stimulants since Friday, and I literally have not slept so much in a very long time. I don’t think its a coincidence that it coincides with the stim stoppage either. Its been MONTHS, maybe more than a year, that I have gone a day without some HOT-ROX/Spike/ephedrine/monster, etc in some form or another. DOesnt matter though. I feel like a million bucks, and still cant concentrate on SHIT.
