Wed
Normally its my running day, but its cold, I’m tired and my hammies are fried. So just did some dislocates, foam rolling and lacrosse ball work. Called it quits while I was ahead and headed for the clinic.
Thursday
Dislocates and foam rolling
4 mile Row 30:10
Sat
dislocates and foam rolling body
800 meter Row
185 X 5 X Power Clean
15 MB X 10 X Roman Chair sit ups
7 rounds 45:00 minutes
Mon
Dislocates and foam rolling body, Bench 135 X 3 X 5
800 Meter Row
185 X 10 X Bench
BW X 5 X Pull Ups
8 rounds 46 minutes
Tues
Dislocates and foam rolling body
800 meter row
100 DB’s X 10 X Stiff Legged dead
BW X 10 X Knees to Elbow
Times 6 rounds 42:30 minutes
[quote]Derek542 wrote:
Normally its my running day, but its cold, I’m tired and my hammies are fried. [/quote]
I would have just accepted “but running sucks”.
[quote]csulli wrote:
[quote]Derek542 wrote:
Normally its my running day, but its cold, I’m tired and my hammies are fried. [/quote]
I would have just accepted “but running sucks”.[/quote]
Yea but running is the only way to keep my belly fat off.
Tired and sore today.
Foam roll, dislocates, lacrosse ball body work, stretching
Called it a day.
Thurs
dislocates and foam rolling body
4.4 mile run 40 minutes
Id post a marathoner pic in here but Im too lazy
[quote]brotardscience wrote:
Id post a marathoner pic in here but Im too lazy
[/quote]
Fri
Dislocates and foam rolling
53 KB X 200 meter X Farmers carry
1 mile run
Started raining so had to go inside 
3 miles rowing 22:15 min
Sat
dislocates and foam rolling body
800 meter Run
185 X 5 X Power Clean
20 MB X 10 X Roman Chair sit ups
8 rounds 60:00 minutes
Derek solid work , I liked 9/23 embrace the pain.
Mon
Dislocates and foam rolling body, Bench 135 X 3 X 5
800 Meter Row
185 X 10 X Bench
BW X 5 X Pull Ups
9 rounds 54 minutes
Tues
dislocates and foam rolling body
4.4 mile run 40 minutes
Tried the Poundstone curls, working myself up to 100
45 pounds X 50 reps
Wed
Dislocates
Okay been a long week already, wanted to test the left knee, since I have not squatted at all in 3 weeks.
Back Squat
135 X 3 X 5
185 X 3 X 5
205 X 3 X 5
225 X 3 X 5
Kind of a deload day, left knee felt great, stable and no pain. Right knee started hurting in the same spot the left knee did. So for sure the bar stool chair I am sitting on at work is messing with my knees, I have purposely kicked my left knee out. But I have been tucking my right knee up behind the bar on the chair. Fuck
Happy Thanksgiving!
You to my friend you to
Have a great Thanksgiving