11/13/16 oh 1s repeat
Strict press
45x20 /band dis 10
75x7/ bd 10
105x5/pullup 5
135x5/pullup 5
160x5/ ng 7
180x3/ng x 7
200x5
Upright row
65x10
70x10
70x10
70x10
Seated hs milt
180x12
180x12
190x12
190x12
Rear delt machine
60x15
60x15
65x12
65x15
Bb curl
65x12
65x12
70x12
70x12
Stretch
11/14/16 DL 1s
Stair master 6min
Mobility
Dl
45x15
135x8
205x5
275x3
340x3
385x3
430x5 belt
Pullup
10 RC
10 RC
10 ng
10 ng
Db row straps foot on bench
70x15
70x15
70x15
45 deg hyper
12
12
12
14
RC leg raise
15 bent
15 bent
Ab crunch machine
6pl x 20
6pl x 21
Stretch
12/19/16 I have returnedā¦OH press 5ās 160tm
Elliptical 10 min
Mobility
Strict Press/Pullup
45x20/6
65x5/5
85x5/25x5
95x5/25x5
105x5/25x5
120x5/25x5 ng
135x14/25x5 ng
Dips
10
25x10
25x10
Facepull
55x12
55x12
55x12
Tri pd
55x12
55x12
Db hammer curl
25x12
25x12
*After 5 weeks off recovering from surgery it feels so good to be back in the gym. I am starting very light, but who cares Iām back!
What surgery did you have??
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12/21/16 DL
Stair master 8 min
Mobility
Dl (300tm)
45x15
135x5,5
185x5
195x5
225x5
255x12
Lying ham
100x10
100x10
100x10
Kneeling ab
50x20
53x20
53x20
Stepup
12
10x12
10x12
1 leg calf
12
12
12
Elliptical 10 min (15s hard 45 mod)
Stretch
I had a pilonidal cyst removed via flap plastic surgery because itās my 4th surgery for it. Itās a big cut.
12/23/16 bench 5s
Elliptical 10 min
Mobility
Clap pushup 5
Bench/pullup
45x15/ng x5
95x5/ng x 5
135x5/wg x 5
160x5/cg oh x 5
185x5/ng x 5
205x5/ng x 5
235x10/wg x 5
Inc bb cg
135x10/cg oh x 5
145x10/uh x 5
145x8/vg side to side 8
Db row
70x10
75x10
75x10
Cable oh tri/ bb curl
44x12/55x10
44x12/55x10
44x12/60x10
Elliptical 5 min
Ng pullup 5/pushup 25
*im out of shape. Five weeks off kicked my butt.
12/24/16 sq 5s
Stair master 8 min
Mobility
Sq
10
45x8
95x5,5
135x5
155x5
175x5
195x5 belt
220x8 belt
Db front sq
50x12
50x12
50x12
50x12
Lying ham
90x12 (before squats)
100x12
100x12
100x12
100x12
Leg ext
100x12
110x12
110x12
110x12
110x12
Toes to bar/bw calf
10/15
9/15
8/15
7/15
Stair master 5 min 7/8/9/8/7
Stretch
*happy with this. I thought Iād have to start with box squats for the first month, but I was able to squat deep enough with no pain on surgical area which was my worry.
12/26/16 oh 3s
Elliptical 10 min
Mobility
Oh strict/bpa or dislocates between sets
45x20
65x8
85x5/ng pullup 8
95x5/ng wg x 8
110x3
130x3
145x14
Hs milt
180x12
180x12
180x10
180x10
180x10
Db side lateral
20x12
25x12
25x12
25x12
Bb curl
65x12
65x12
65x12
65x12
65x12
Db hammer
40x8
30x12
30x12
30x12
Elliptical 10 min
Stretch
*this was tiring. Great pump though!
12/28/16 dl 3s
Stair master 8min
Mobility
Dl
45x15
135x5,5
185x3
210x3
240x3
270x13 doh
Pullup
10
30x5
30x5
30x5
Pullups were hard after deadlifts go figure!
Front Db sq
55x10
55x10
55x10
55x10
55x10
Kneeling ab
57x15
63x15
67x15
70x15
1 arm kb swing
30x15
Stair master 6 min
15 s at 11/45s at 7. (435 steps)
Stretch
*deadlifts went well. Pullups need to go back with upper days.
12/29/16 bench 3s
Elliptical 10 min
Mobility
Bench
45x16/dislocate x 10
95x10/ng pullup x 10
115x5/bpa x 11
140x5/bpa x 11
165x5/chin x 8
195x3/handle pullup x 8
220x3/wg pullup 8
250x7
Dips
10
35x8
45x8
55x8
Db row
75x10
75x10
75x10
Face pull
55x12
55x12
55x12
Trx pushup
10
10
10
Pinwheel curl
30x10
30x10
30x10
Stretch
*could have been better. My cold is kicking my butt. Also, benching wasnāt helping my scar and causing discomfort.
12/30/16 sq 3s
Stair master 6 min
Mobility
Squat
10
95x5
95x5
135x5
160x3
185x3
210x3 belt
235x10 belt/wraps
Sldl
135x10
140x10
145x10
Leg ext/lying leg curl
120x12/120x10
120x12/120x10
Hlr/kneeling ab pd
8/88x12
8/88x12
7/88x11
Feet on bosu plank/waking lunge
35s/20
Stretch
*happy with the effort
1/2/17 oh 1s
Elliptical 10 min
Mobility
Strict press
45x15
65x5/
85x5/pullup x5
100x5/pullup 25x5
120x5/pullup x 35x5
135x3/pullup 45x5
150x11
Bench/pullup
135x10/ng x 10
155x10/ng cg x 10
155x10/wg x 10
155x10/ng x 10
155x10
Bb curl
65x10
65x10
70x10
Rope tri pd
60x10
60x10
60x10
Rope face pull
60x10
66x10
66x10
Tm 10min 3.7 at 10 inc
*happy new training year!
1/3/17 cardio
Treadmiill 2 miles 30:30
7 inc 3.7-4.2 speed
Mobility
Stretch
1/4-17 DL 3s 300tm
Stair master 8 min 500 step
Mobility
Dl
45x15
135x8,5
185x5
225x5
255x3
285x12 (7 doh, 5 uh oh)
Box squat
135x10
135x10
135x10
135x10
155x10
Hlr/standing bw calf
12/10
10/10
10/10
8/10
7/10
Kb swing
30x15
Stair master 8 min 528 step
Stretch
1/5/17 walk 2 miles
1/6/17 bench 275tm 3:s
Elliptical 10 min
Mobility
Bench
45x20
95x8
135x6
175x5
205x5
235x3
260x7
Bench flat back
140x10wg
140x10 wg
140x10 mg
140x10 mg
140x10 cg
Db row
80x10
80x10
80x10
80x10
85x10
Dips
10
25x10
25x10
Db pinwheel curl
35x10
35x10
35x10
Alt cable pd
35x10 per arm
35x10
40x10
Stretch
*pretty good. Bench is still uncomfortable, but better than last week.
1/7/17 sq 1s
Stair master 9 min
Mobility
Lying ham
80x10
100x10
Squat
45x6
135x5
165x5
195x5
220x3 belt
245x10 belt wrap
315x2 belt wrap joker
135x10
135x10
135x10
Lying ham
110x10
110x10
Kneeling ab pd
99x10
99x10
99x10
104x
Plate twist 25x10
Standing calf
180x10
180x10
180x10
Stair master 5 min
*very happy with this. Great depth on squats and they felt strong. You wouldnāt even know I had hip resurfacing.
1/9/17 oh 5s
Tm 10 min
Mobility
Strict peess/pullup
45x20/bpa x 10 dislocate x 10
65x8/bpa x 10
95x5/pullup x 10
115x5/25x5
135x5/35x5
155x10/45x5
170x3 easy joker
Seated Hs milt/rear delt
180x10
200x10/70x12
210x10/75x12
230x10/80x12
Upright row ss L-laterals
65x10/25x10
65x10/25x10
65x10/ 1 arm side lateral 25x15
Cg bench
135x10
155x10
175x10
Rope face pull 30s rest
44x20/20/20
*big poppa pump lol.
1/10/17 DL 5s
Tm 7 inc 3.6 21 min
Mobility
Dl
45x15
135x8,5
185x5
225x5
275x5
295x5
345x3
Bb shrugs
225x10
275x10 straps
315x12 straps
Hanging bent knee raise
10
10
10
Kneeling ab pd
99x10
99x10
99x11
Cable side twist
20x10,10,10
Db wrist SS plate pinch
35x20/50x30s
40x20/50x25s x hang x 30s
Stretch
1/12/17 back/bis
Stair master 10 min
Mobility
Tbar row
Bx10
B+45x10
B+90x10
B+135x6
B+180x8
Ng wg pullup
5
25x8
25x8
25x8
Seated cable two handle row
121x10
121x10
126x10
Lat pd
121x10
126x10
126x10
Db row
85x15
Bb curl
95x8
105x8
105x8
Db hammer
45x10
45x10
45x10
Cable 1 arm preacher
35x10
30x10
Chin ss cable curl
8/30x8
Elliptical 5 min
Stretch