12.01.2009
Inverted rows: 3x10 BW (fast tempo, no pauses)
Push ups 7x10 (narrow, on the bars, long rests)
Bent over rear delt flys: 3x15 2,5kg each hand
Hand supported bent over rows: 3x12 17,5kg
Rotator cuff: 3x15 elastic bands
Face pulls 3x35 (+ about 40 reps of some experiments)
4,5km run
5x50m sprints (3/4 power)
Stretching + foam/tennis ball rolling
13.01.2008
Pull ups (overhand grip) 4,4,4,4,3,3,3 reps BW → I am used to underhand grip.
OK, I am starting to see some results health wise. I feel stronger and overall feel less pain. But I am not getting bigger, lol. I need to focus on my eating habits and weight progression. I think of doing some kind of TBT, but don’t know hot to add posture/corrective workt to it and what main exercises to choose… Help would be appresciated!
14.01.09 Yoga 1,5h
15.01.
My bodyweight is in the 80-82 kg range.
A. Single Leg Hip Extension and Leg Curl on Ball: 7,7,8
B1. Inverted rows: 8,7,7,7
B2. Push ups on the bars: 15,10,10,7
Bulgarian squat: 8,8,9 - 10kg (plate hold in front) → after hip entensions, first time done with external load, that was hard! And I was out of breath after the first set. Left side is a bit weaker. Probably will do this exercise BW and work on endurance first…
After the workout: running -4,5km
16.01,09
I feel pain in my right hip and SI Joint. The night was unplaesant… Went to heavy yesterday.
Morning: yoga session: 1,5h.
17.01.09
Taking a day off. Bit tired today. Maybe will do some light stretching or push ups…
I made some measuerements today. My leggs are getting bigger. Rest of the body is rather stalling size wise. But my upper back looks better and posture improved. My bis got smaller. Gotta do some direct work or more pull ups.
I will have 2 weeks of lots of work (tennis). I want to see bigger mass gains at the same time, so I will have to focus real well!
18.01.2009
Single Leg Hip Extension and Leg Curl on Ball: 10,10,10 - BW
Bulgarian split squat: 6, 20, 20 - BW
Prone hamstring curls: 20, 20, 20 - 20kg
Short (“relaxing” ) run
Stretching, mobility
$$$
Doing lots of single leg movements, I see that my glutes are weakest in the finishing position. Bottom position is not that bad. But it’s great for active hip flexor stretching. So beginning from now I will do 2 exercises (Bulgarian squat and hip extention) for this 2 functions. If I want a finicher I will just add something…
$$$
I am starting to like lower/upper body split…
19.01.2009
Prone: heel to sky: 15, 15
Push ups on the bars: 15, 15, 15
I am bit up after tennis. My back hurts. I think that I will focus on low load exercises for a while. It doesn’t help that just have torn my rotator cuff (that was always healthy)…
Few days of rest and I am feeling better.I have one more week of lots tennis work. I am not doing much except from stretching, mobility work, resting and glute, core activation work.
More serious rehab work will start next week. I have 3 more months before starting my tennis season. In may I want to start playing tennis (instead of coaching), traing once again…
04.02.09
OK, I am back! I finished the job I had to do. My shoulder injury is healing. My lower back and hips are in a mess (but could be worse.
So, starting light.
Today I already had a light run (about 2/3km) and stretching. In the evenining I am hitting gym.
Gym - did lots of work for glutes, shoulders (rehab)
05.02.09 Run - 2/3km
06.02.09 Run: 3km
10.02.09 Today I had my first rehab at the new place. I have 3 exercises that I have to do to unblock my SI joint. Next session is on 12.02.09. I am full of hope, although it seems that but my posture is really bad…
27.02.09
I have not posted in a while. Time for an update.
For the last 3 weeks I’ve been having a rehab. It looks like I am improving. Now, for the next few weeks I am planning to do 2 rehab sessions a day. Slowly add some conditioning and low (or body-)weight exercises, as I have avoided it lately.