Saturday: 1/1/11
Back Squats:
Bar x 10
95 x 5
135 x 3
135 x 3
185 x 1
225 x 1
240 x 8
185 x 5
215 x 5
315 x 2 PR
Thoughts: Back has been feeling bad. Vertebrae is sore to the touch. Was timid during the squats but came out okay. First training session of the year.
Monday: 1/3/11
Weight: 228 lbs
Military Press:
Bar x 10
65 x 5
65 x 3
75 x 1
95 x 1
105 x 1
140 x 4
110 x 5
125 x 3
160 (missed twice)
135 x 2
Pull-Ups:
BW (11x2)
Knee-Ups:
BW (11x2)
Power Curls:
95 lbs (3x8)
Reverse Hypers:
BW (3x8)
30 Seconds Stretch: Lats/Pecs/Front Delts/Bis/Traps/Triceps
Thoughts: My lower back was killing me during the warm up. It has been bothering me for the past 3 weeks. It got to it’s worse early late last week and is a little better but we shall see. Weak…
Tuesday: 1/04/11
Weight: 226.5 lbs
Walk:
*10 lb ankle weights for 33 minutes.
Reverse Hypers:
BW x 20
15 Minutes of Lower Body/Back mobility and stretching drills
Thoughts: It seems my thoracic spine is pretty messed up and I couldn’t even carry around a 25 lb plate today without a lot of pain. Will be rehabbing for a long time. Not sure what will happen with my training and diet. The most important thing is to stay positive and be as meticulous as possible with rehab.
Wednesday: 1/5/11
GHR’s:
BW (5x10) 1 minute rest
Thursday: 1/6/11
Weight: 225 lbs
Walking: 33 Minutes with 10 lb ankle weights
Thoughts: My back is pretty messed up right now. I’m not sure what I’ll be doing for the next little while. Trying to figure out what kind of professional help I can get with my back. Many prayers are needed for my back.
Flexible like Gumby!!
Friday: 1/7/11
Weight: 225 lbs
7 Reps all: Pull-Ups; Push-Ups; Reverse Lunges; Reverse Hypers; Knee-Ups
20 Minutes: Mobility / Stretching / Soft Tissue Work
Saturday: (1/8/11) Trained with Mr. Hyooggee and helped with squat technique.
20 Minutes: Mobility / Stretching / Soft Tissue Work
Pistol Squats:
BW (5x2)
Third World Squat (TWS): 5 Minutes
30 Minute Walk: 10 lb ankle weights
Step-Ups (SS) Reverse Hypers:
BW (5x10)
*1 Minute Rest between super-sets
20 Minutes: Mobility / Stretching / Soft Tissue Work
Thoughts: I have found some really great drills and exercises to help with my back rehab. It seems my posture and structural alignment of my body is pretty messed up 
Back doesn’t feel to trashed today.
Monday: 1/10/11
Weight: 224.6 lbs
10 Reps all: Pull-Ups; Push-Ups; Walking Lunges
10 Minutes Full Body Stretching
Thoughts: Back feeling better.
Tuesday: 1/11/11
Walking: 28 Minutes with 10 lb ankle weights
Wednesday: 1/12/11
Uni-Lateral GHR’s:
BW 5,4,3,2,1
Split Squats (SS) GHR’s (SS) Hanging Knee-Ups:
BW (5x10)
Stretch: Quads/Hams/Glutes/Adductors
Thoughts: Back is feeling even better. It’s very cold outside while walking.
Thursday: 1//13/11
Weight: 224.8 lbs
Uni-Lateral Bent Knee Inverted Rows:
BW x (5,4,3,2,1)
One-Arm Assisted Push-Ups:
BW x (5,4,3,2,1)
Inverted Rows (SS) Push-Ups:
BW (5x10)
Upper Body Stretching: Lats/Rear Delts/Pec Major and Minor/Traps/Neck
Mobility: Thoracic Extension
Neck: 3 x 10 sec chin “tucks”
Thoughts: I asked Mike Robertson for help with my back and sent him photos. He did an analysis and said I have these problems:
Wow! I have a bunch of stuff to work on. I hope he gives me some advice on what to do and where to start. It’s very depressing but I’ll keep trudging forward…
Time to Heal like Wolverine!!!
Monday: 1/17/11
Weight: 228 lbs
*Saturday carb up was upwards of 2000 grams of carbs. Yes, that’s 8,000 kcals.
Warm-Up:
Dynamic Stretching (20 Reps All)
Training:
A1) Hip Bridges (3x15)
A2) Lunge Stretch (3x15 Seconds)
B1) Snatch Grip Deads [135 lbs (6x8)]
B2) IT Band Stretch (6x15 Seconds)
C1) Step-Ups (BW 4x10)
D1) Dead Bugs (3x15)
D2) Side Hip Thrusts (3x15)
1 Minute Stretches/ 10 Passes Foam Rolling:
Quads
IT Band
Adductors
Glutes
Hip Flexors
Thoughts: I’m on the very very long road to recovery of my back. This workout was such an eye opener. My conditioning has gone to poot. My flexibility sneaked off while I wasn’t paying attention. I had to do reverse hypers though-out the workout to get some traction and allow my back to rest. I’m as weak as a chicken egg…not even close to a chick. Gotta get ultra positive and not get down. Time to kick some rehab tail and show my broken body who the boss is! Simmer Down Chief!
Tuesday: 1/18/11
Weight: 228.4 lbs
Warm-Up:
Dynamic Stretching 20 Reps all
*Vertical Arm Swings/Horizontal Arm Swings
Training:
A1) Machine Rows (150 lbs 6x10)
A2) Pec Stretch 15 Seconss
B1) Face Pulls (#8 3x10)
B2) Dumbbell Extensions (2-40’s 3x10)
C1) Band Pull Aparts (Micro-Mini 3x10)
C2) Low Pulley External Rotations (#3 3x12)
C3) Dips Shrugs (Feet on Floor 3x15)
D) High-To-Low Cable Woodchoppers (#8 3x10)
1 Minute Stretches and 10 Passes Foam Roller:
Lat’s
Pec’s
Tri’s
1 Minute Thoracic Extensions
Thoughts: Definitely weaker than I was a few weeks ago. I have to get in just the right position so I don’t irritate my back. Day 2 Of Wolverine Rehab!
Wednesday: 1/19/11
Weight: 228 lbs
Postural GPP: (used the stuff from neanderthal nor more)
Chin Tucks: 2x20
Theraband External Rotations: 2x25
Prone Cobras T&Y: for 60 seconds
Single Leg Knee-to-Chest on Foam Roller: 2x15
Hip Bridges: 2x25
Prone Bridges: 30 seconds
Side Bridges: 15 seconds
Scap Pushups: 2x25
15 Second Stretches:
4 Way Neck
Quads
Hams
Glutes
IT Band
Hip Flexors
Lat’s
Pecs
Thoughts: Even easy days seem to suck when rehabbing…
Thursday: 1/20/11
Weight: 226 lbs
Warm-Up:
Dynamic Stretching (Straight and Side Leg Swings) x 20
Training:
A1) Front Squats
Bar x 3
95 x 3
135 x 3
185 x 2
225 x 1
135 x 3
155 x 2
175 x 1
A2) Lunge Stretch: 5 Seconds
B1) Walking Lunges (BW 3x10)
B2) IT Band Stretch: 15 Seconds
C) Iso Split Squat Hold: BW x 30 Seconds
D1) Pull-Throughs (2 Mini Bands) (4x12)
D2) Pull-Down Abs (2 Mini Bands) (4x12)
E1) Dumbbell Dorsi-Flexion: (25 lbs 2x20)
E2) Calf Stretch: 15 Seconds
15 Second Stretching:
Hams
Quads
Hip Flexors
Lat’s
Pec’s
Thoughts: I thought I was going to pass out on front squats trying to stay extremely upright, knees out, chin tucked, and holding my breath lol… Gotta get strong!
Weight: 227 lbs
Warm-Up:
Dynamic Stretching: Vertical and Horizontal Swings x 20
Training:
A1) Dips
BW x 3
25 x 2
45 x 1
BW x 3
25 x 2
45 x 2
A2) Pull-Ups
BW (6x6)
B1) Dumbbell Rows with Thoracic Rotation (55 lbs 3x10)
B2) Pec Stretch 15 Seconds
C1) Dumbbell External Rotations (10 lbs 3x10)
C2) Band Pull-Aparts (1 Mini Band 3x10)
C3) Palof Press (1 Mini Band 3x6)
Hip Mobility Drills/Stretching and Thoracic Extension: 10 Minutes
Thoughts: Left shoulder felt a little tweaked. The external rotations bothered it at first. Used Fat Gripz on the Dips and they felt great on my hands. My back is a little twingy from the front squats in the last workout and from the pull-ups in this workout. I was supposed to perform Dumbbell Saxon Side Bends but my back wasn’t having that so I switched to Palof Presses. Pecs of STEEL!!!
Monday: 1/24/11
Weight: 230 lbs
Walk: 30 Minutes on Treadmill
Warm-Up: x 20 reps
Front/Side Leg Swings
Training:
A1) Hip Bridges (3x15)
A2) Lunge Stretch 15 Seconds
B1) Snatch Grip Deads (6x7) 185 lbs
B2) IT Band Stretch 15 Seconds
C1) Step-Ups (4x10) BW
D1) Dead Bugs (3x15)
D2) Side Thrusts (3x15)
15 Seconds Stretching Majority of Body
Walking: 25 Minutes Outside
Thoughts: Eating tons of veggies makes you go boo boo… Shins mutilated by deads but everything was great besides that. Back held out fairly well. Lately my upper back and hip flexors have been constantly tight and sore because of all the rehab. That my friend is no fun. Not one bit! Heal like Wolverine!!!
Tuesday: 1/25/11
Weight: 225 lbs
Treadmill Walking: 30 Minutes
Warm-Up:
Upper Body Swings x 20
Training:
A1) Machine Rows: 155 lbs (6x10)
A2) Pec Stretch: 15 Seconds
B1) Face Pulls: #9 (3x10)
B2) Dumbbell Extensions: 45’s (3x10)
C1) Band Pull-Aparts: 1 Micro Mini (3x12)
C2) Low Pulley External Rotations: #3 (3x12)
C3) Dip Shrugs: Feet Elevated (3x15)
D) High-to-Low Cable Woodchoppers: (forgot to do these dang it)
Outside Walking: 10 Minutes
Foam Rolling: 10 Minutes
Thoughts: Mad at myself for forgetting to do the woodchoppers. Oh well, that’s life. Back felt wanky while I was performing the dumbbell extensions. Hope that gets better. Most of my body has been sore every day of the week since I started this rehab business…arhhggg…
Wednesday: 1/26/11
Weight: 227 lbs
Treadmill Walking: 1 Hour
Postural GPP
Thoughts: My right shoulder started hurting so bad after doing rehab that I was dizzy and seeing black spots everywhere…HARDCORE!!!
Thursday: 1/27/11
Weight: 226 lbs
Treadmill Walking: 50 Minutes
*Skipped training later in the day since my shoulder and knee was feeling so jacked up.
Friday: 1/28/11
Weight: 224.4 lbs
Treadmill Walking: 30 Minutes
Outside Walking: 15 Minutes
Training:
A1) BW Reverse Lunges (3x10)
A2) BW Uni-Lateral Romanian Dead-Lifts (3x10)
A3) Hip Flexor, IT Band, Adductor Stretches x 15 Seconds
B1) Side Lunges (2x10)
B2) Hip Bridges (2x25)
B3) Hamstring Stretch x 15 Seconds
B4) Knee-Ups (2x10)
5 Minutes: Leg Stretching
Thoughts: My knee is definitely feeling better and my shoulder is a little better. Might try some easy upper stuff tomorrow then rest awhile.
Monday: 1/31/11
Weight: 226.6 lbs
Treadmill Walk: 25 Minutes
Warm-Up: x 20 Reps all
horizontal and vertical upper body swings
A1) Pull-Ups BW (5x5)
A2) Dips BW (5x5)
15 Second Stretch Pecs/Lats
Conditioning: (12:30 Minutes) (3 Circuits)
Warm-Up: Upper and Lower Swings x 20 reps
A1) Inverted Rows BWx10
A2) Step-Ups BWx10
A3) Push-Ups BWx10
A4) 60 yard hill runs (first 2 circuits)/ 20 Reps 35 lb Swing on last ciruit)
Thoughts: Shoulder bothered me on pull-ups and dips. Knee bothered me on hill runs. I switched to dumbbell swings on the last circuit. I will be doing them instead of running. Gotta stay positive and do what I can… They call me Mr. Glass.
Monday: 2/7/11
Weight: 230 lbs
Pre-Workout Nutrition:
2 scoops whey isolate
2 serving cold milled flax seed
5 g creatine
24 oz water
Warm-Up:
A1) Band Traction
A2) Arm Swings (Vertical & Horizontal) x 20
Chest Machine Press:
135 x 10
150 x 10
165 x 10
180 x 10
195 x 9
Low Incline Flye Press:
40’s x 10
50’s x 10
45’s x 10
40’s x 10
40’s x 10
Lateral Raise Machine:
60 x 10
100 (4x10)
Skull-Crushers:
65 x 10
85 x 10
65 (3x10)
Press-Downs (V-Bar):
#10 x 10
#14 x 10
#16 x 10
#12 x 10
#12 x 10
Stretches: 2x20 Seconds
Pec’s
Tri’s
Post-Workout Nutrition:
2 scoops whey isolate
2 serving cold milled flax seed
5 g creatine
24 oz water
1 Small Bag Barbecue Pork Rinds
Thoughts: Shoulders and Elbows felt tweaky on everything. Going to try to add in some pre-hab stuff next week. Gotta get stronger again without undue pain. Felt very weak and uncool.
