Training 03 November 2014
1a. Barbell Front Squat Step Ups onto 20" Box 5x45, 5x95, 3x5@105
1b. L-Pull-ups 4x8@BW
2a. Double Leg Quad Extensions 4x50@90.
2b. Russian Leans 3x6@BW
3a. Barbell Pullovers 5x4@105
3b. One Arm Push-ups 3x5@BW, 2x4@BW
3c. Single Leg Hamstring Curls 4x35@40 each leg.
Training 04 November 2014
2a. Barbell Front Squat Reverse Lunge 4x45, 4x95, 4x135, 2x4@165
2b. Lower Body Mobility
3a. Double/Single DB Incline Press 5x45, 5x65, 3x75 and 4x3@85
3b. Upper Body Mobility and external and internal band rotations
4a. Sumo Deadlifts 5x135, 5x225, 8x315, 2x5@345
4b. Lat Pull Standing Ab Pulldowns 5x15@110
Training 06 November 2014
1a. ISO Ring Row Holds In Up Position with Trigger Fingers Extended 4x35 second holds @BW
1b. KB Dynamic Rows 4x15@53#
2a. Barbell Drag Curls 2x5@65 then 2x5@60 all on 5-1-5-3 Tempo
2b. Machine Preacher Curls 2x25@60 then 2x25@55
4a. Woodway Force Sprints 6x5 seconds @ 90-95%
4b. Prowler Sprints 6x10 yards @ 10 plates + a 25.
Training 08 November 2014
2a. Barbell Front Squat 8x45, 5x95, 3x135, 2x185 then 6x2@225
2b. All types of lower mobility
3a. Incline Barbell Bench Press 12x45, 5x95, 4x135, 4x155, 4x185, 4x205, 4x215
3b. Banded rotator cuff movements in all planes plus upper mobility.
4a. Conventional Deadlifts 6x225, 6x315, 6x365 and 6x405. Sweet!
4b. Barbell Toe Touches with legs at 90* to floor 3x10@135.
Training 10 November 2014
1a. Pistol Squats 3x5@BW each leg on 3-1-3-0 Tempo
1b. Single Leg Quad Extensions 4x35@80 each leg
2a. Russian Leans 3x4@BW
2b. Double Leg Hamstring Curls 4x50@75
3a. Bar Dips 3x30,25 and 20@BW. 30 BW dips in one set is a PR for me!
3b. Lean Away Cable Lateral Raises 4x25@15.
4a. Seated Drop Set Calf Raises 5x15-15@175-150
4b. Smith Machine Calf Press 5x50@315
4c. DB Wrist curls 3x12@45 each hand
4d. DB Wrist Extension/Twist in other hand combo 3x12/12@20/25
5a. DB Hammer Curls 3x8@60
5b. Med Ball Bar Slams 5x12@15# no bounce med ball
6a. Barbell Pullovers 3x6@105
6b. Barbell ToeTouches 3x12@105
I’ll be traveling and working again all week to south FL. Hope to find a decent place to lift 1-2 days while I’m there.
Training 17 November 2014
Well, my training while in Miami ended up consisting of one arm push ups, diamond push-ups, high rep dips, one legged squats, planks, and some running. It is what it is, so I made do. Then I get home and learn I will be having two surgeries over the next three weeks to correct a broken nose, deviated septum and then a sinuplasty to get rid of all these blasted sinusitis issues. So, I he to get in a good one tonight.
1a. Barbell Front Squats 5x45, 5x115, 3x165, 2x195, 2x205, 2x215 then 7x2@225
1b. Lower body mobility.
2a. Barbell Bench Press 5x45, 4x115, 4x165, 4x195, 4x205, 4x215, 4x225 then 2x4@245
2b. Upper body mobility and multiple banded rotator cuff exercises.
4a. DB Hammer Curls 2x8@65
4b. No Bounce Med Ball Slams 2x12@15
Ok, so no lifting for at least a week. So I’ll work on some things as I will go stir crazy in this house. On the upside, it was youth deer-season this past weekend in Alabama. So I took my oldest son on a couple of hunts. Nothing like having two deer hanging in the meat locker. Maybe I can get some jerky made!
Training 24 November 2014
So, surgery went fine. I’m a lightweight with anesthesia and slept until Thursday. Anyway, I did some BW push-ups, squats, walking lunges to the bathroom and kitchen and watched lots of lame movies. I couldn’t focus well enough to do any immersive reading or study, so I vegged out, drank tons of water with lime and ate some good protein and fruits. Anyway, I can’t do anything crazy just yet, so today was all machines.
1a. Seated Leg Curls 2x10@110
1b. Seated Leg Extensions 2x10@160
2a. Leg Press 2x10@360
2b. Leg Press Calf Raise 2x20@260
3a. Seated Ab Crunch 2x10@160
3b. Seated BackExtensions 2x10@270
4a. Seated Machine Curl 2x10@100
4b. Seated Machine Triceps Extensions 2x10@100
5a. Plate Chest Press 2x10@135, 2x10@185
5b. Seated Calf Raise 2x15@160
6a. Seated Plate Overhead Press 2x10@135
6b. Seated Lateral Raises 2x10@70
7a. Strict Rest Pause Pull Ups 1x3@BW
7b. Barbell Front Squat 1x10@45
Tomorrow I hope to hit some light dumbbell movements.
Good luck with the recovery. Hopefully that actually fixes things for you.
I had a septoplasty and sinus surgery, and trialed a bunch of medicines, but nothing has really helped. Hopefully you have better luck than me.
Bummer, LoRez. That is a lot to go through to not get great results. I’m hoping to at least minimize the chronic infections and breathe through my nose again. Life as a mouth breather sucks. How long ago did you have the procedures?
Training 25 November 2014
1a. Low Incline DB Bench Press 3x12@55
1b. DB Row 3x12@55
2a. Walking DB Lunges 3x12@55
2b. DB RDLs 3x12@55
3a. Chin Ups 3x6@BW (212 today)
3b. Bar Dips 3x12@BW
4a. Standing Heel Raises 3x12@BW
4b. Standing Toe Raises 3x12@BW
5a. Feet Elevated Toe Touches 3x20@45
5b. Neck Extensions 3x15@30
5c. Barbell Reverse Grip Wrist Extensions 3x12@45
Feeling much better today. Moving better and lots less congestion and fogginess.
Training 26 November 2014
2a. Snatch Grip High Pulls from Hang 5x95, 3x115, 3x135, 2x3@155
2b. Box Jump onto 24" Box 5x6@BW
3a. Plyo Push-ups 4x8@BW
3b. Dynamic Drop and Catch KB Rows 4x15@44
4a. MB Slam 3x10@15
4b. Reverse Plank (body suspended between two benches, heels resting on one, rear debts and traps on the other) 3x60 seconds@BW
Loved this! Fast and fun and tons of sweat! Finally getting back in the groove.
Training 28 November 2014
1a. Decline Barbell Bench Press 4x45, 4x95, 4x135, 4x185, 4x205 and 2x4@225
1b. Multiple Upper Body Mobility Movements and Banded Rotator Cuff exercises
2a. Barbell Front a Squat 5x115, 5x145 and 3x5@185
2b. Various Lower Body Mobility Movements
3a. Barbell Bent Over Row 8x135 and then 2x8@185
3b. Ring Swims 2x5@BW
Training 01 December 2014
2a. Snatch Grip High Pulls from the Hang 3x115, 3x165, 3x175 and 2x3@185
2b. Box Jumps onto 24" Box 5x6@BW
3a. Plyo Push-ups 4x10@BW
3b. KB Dynamic Rows 4x15@44
4a. Reverse Plank 3x60 seconds @ BW+15
4b. MB Slam 3x12@15
[quote]6stringsling wrote:
Bummer, LoRez. That is a lot to go through to not get great results. I’m hoping to at least minimize the chronic infections and breathe through my nose again. Life as a mouth breather sucks. How long ago did you have the procedures?[/quote]
It was awhile ago.
Septoplasty was in 1999 or 2000. They attempted an experimental turbinate reduction procedure, but had complications with that.
Things were good for a week or two, but then bad again. I went through allergy testing with no results, and trialed a bunch of meds, and then pretty much just dealt with morning coughing and mouth breathing.
Several years later, I ended up in the hospital for vertigo, and the MRI indicated it was caused by a sinus infection. I then decided to do the rounds with the doctors again.
So in 2009 or 2010, I had bilateral functional endoscopic sinus surgery (FESS) as well as a little cleanup from the previous septoplasty. Again, a week or two of good breathing and things reverted.
I pretty much trained myself to breathe through my nose now. It’s not the greatest airflow, but it’s doable. I still have sinus issues though, and lots of drainage every morning. They’ve speculated GERD, but treating that didn’t do anything. I had h pylori, but treating that didn’t do anything either. Later allergy testing indicated feathers and dust mites… and getting rid of my down pillows helped some, but not much.
I just pretty much put up with it now. It’s 30-60 minutes of drainage and coughing most mornings, with mild nausea, and I have to make sure to drink enough water if I’m drinking alcohol, but yeah, that’s how it is.
Unfortunately I haven’t found any solutions, and I’ve tried a lot.
But… hopefully all is good for you.
Training 02 December 2014
1a. Treadmill 4.0 mph x 4 minutes @ incline of 15
1b. Treadmill Tabata Run 8.0 mph x 20 seconds @ incline of 4, 10 seconds rest. Repeat for total of 8 rounds (4 minutes).
2a. 1 Arm DB Scott Curl 4x7@30 on 4-0-X-0 Tempo
2b. Close Grip Bench Press 4x7@135 on 4-0-X-0 Tempo. Rest 90 seconds.
3a. Treadmill Tabata Run 8.0 mph x 20 seconds @ incline of 4, 10 seconds rest. Repeat for total of 8 rounds (4 minutes).
3b. Prowler Pushes 10 plates. Drive 6 steps rest 20 seconds. Repeat for 80 yards.
4a. Cable Leaning Lateral Raises 2x15@20
4b. Plate Flips and Grabs. 2x10@15 Bumper each hand
4c. DB Wrist Curls 2x8@55
5a. Treadmill 3.0 mph x 4 minutes @ incline of 15
5b. Treadmill Tabata Run 8.0 mph x 20 seconds @ incline of 4, 10 seconds rest. Repeat for total of 8 rounds (4 minutes).
6a. Incline DB Curls 2x12@28
6b. Standing Cable French Press 2x20@100
Training 18 December 2014
Well…when you start dreaming of training, it’s time to train! So my surgeon released me today, so I am back to the gym! BOOM! And boy, does my conditioning and strength suck. It’s off in a ditch. Time to rebuild.
2a. Barbell front squat 10x45 then 2x10@135.
2b. Barbell standing overhead press 10x45 then 2x10@85. Left shoulder needs some work. Great…where did that come from?
3a. Double leg jump rope 2x50
3b. Mountain climbers 2x50 each leg
4a. Stability ball glute bridges 3x10@BW with 2 second hold at top.
4b. Ring rows 3x10@BW with 2 second hold at top
Training 19 December 2014
2a. Barbell bench press 10x45, 10x95 then 2x10@135.
2b. DB Pullovers 10x25, 10x50 then 2x10@60
2c. Banded tricep push downs 4x10@ green band.
Training 20 December 2014
2a. Hex bar deadlifts 10x135 then 2x10@225
2b. Body saws on slide board 3x10@BW
3a. 25 speed jumping jacks x2
3b. 25 high knees x 2
4a. Narrow push-ups 3x10@BW
4b. Walking DB lunges 3x10 each leg@28#
Training 22 December 2014
2a. Barbell back squat 5x45, 5x95, 10x135, 2x10@155
2b. Barbell bent over row 10x45, 10x135, 2x10&155
4a. Parallel bar dips 3x10@BW
4b. Reverse walking lunges 10x BW each leg, 2x10 each leg @ 5#DB held in Bulls eye grip for 10 reps weak hand and 10 reps strong hand.
6a. Hanging knees to chest (no swinging…done slowly) 3x10@BW
6b. Stability ball oblique crunch 3x10@BW each side.
Training 23 December 2014
2a. Barbell bench press 10x45, 10x95, 10x135 then 2x10@155
2b. DB Pullovers 3x10@65
2c. Banded tricep push downs 3x10@green band
3a. Low incline DB Flyes 10x20, 10x25 and 10x28
3b. Underhand lat pull down 10x110 and then 2x10@130
3c. Front plate raise with twists (aka trucker drivers) 3x10@25