Jump rope, dynamic
Back Squats:
45 x 5
135 x 5
205 x 5
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
Bench:
115 x 8
165 x 6
165 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 6
190 x 6
190 x 6
Axle Curls:
4 x 10 with 80
Side plank with reverse fly:
3 x 10 per arm
great core exercise. aggravates my torn mcl slightly though.
Jump rope, loop band shoulders
Deadlifts:
Up to 6 x 3 with 345
RDLs:
4 x 8 with 245
Bench:
115 x 10
165 x 6
165 x 6
185 x 5
185 x 5
205 x 4
205 x 4
215 x 3
215 x 3
215 x 3
DB Rows:
4 x 10 with 95
Bad weekend for alcohol and sleep. Took it easy today, went off program.
Bike
RFESS + Ring Push-ups
Nordic Curls + Ring Inverted Rows
1-Leg Calf Raises + 1-Arm Band OH Press
Dip Leg Raises + Pull-ups
3 sets of each
Bike
Max sets in 20 minutes
15 Burpees
20 Double Unders
250m Row
Got 6 sets + 7 burpees
Didn’t push too hard but got a good sweat going. In terms of pace, burpees were too difficult and double unders were much too easy.
Your shoulder seems to have healed up nicely!
Thanks
It’s pretty much 100% now.
Slightly less ROM
Still strength and muscle to regain.
Jump rope, dynamic, shoulder loop band
Back Squats:
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5
275 x 3
275 x 3
275 x 3
Bench:
115 x 8
165 x 6
185 x 4
205 x 3
225 x 1
215 x 7
no more than last week but much easier
Pull-ups:
4 x 8 at +10
Golf trip next 3 days
Bike, dynamic, shoulder loop band
High Pogo Hops:
5 x 8
Back Squats:
Up to 3 singles at 275 paused
Bench:
Up to 4 x 3 at 225
3 x 8 at 200
Axle Curls:
4 x 10 at 80
Band Pullaparts:
3 x 25
Jump rope, shoulder loop band, push-up plus, double unders
Deadlifts:
Up to 4 x 3 at 365
RDLs:
3 x 8 at 245
Nordic Hams:
2 x 8
Bench:
115 x 10
165 x 6
165 x 6
185 x 5
185 x 5
215 x 3
215 x 3
240 x 1
240 x 1
DB Rows:
4 x 12 with 90
Rower, dynamic, jump rope
Back Squats:
45 x 8
135 x 5
225 x 3
275 x 1
295 x 3
295 x 1
295 x 1
295 x 1
Bench:
115 x 8
165 x 6
185 x 5
205 x 3
215 x 9
definitely my best benching since surgery. Could have hit 10
Pull-ups:
3 x 8 at +20
Inverted Rows:
2 x 12
I have two field games tomorrow. Tried to keep today bare minimum but I still tweaked my mid back on squats. Should be okay with some Advil.
That’s great news! Nice work.
First 15 minutes I took a slash to my hand and I think my finger is broken. Waiting on X-ray but likely several week setback.
best wishes
Proper cast went on today.
2.5 weeks cast
6 weeks to normal activity
8 weeks to contact sports
Cast came off today. I’m suppose to buddy tape for the next 10 days but it feels pretty good so I probably won’t, maybe when I’m sleeping.
First sweat in 3 weeks.
30 minute bike
3 sets of dead bugs and lying leg raises
5 min bike
4-way Band Hips: 2 x 12
Wall Tib Raises: 3 x 15
SL Bent knee Calf Raises: 3 x 12
SL Calf Raises: 3 x 12
Back Squats: up to 3 x 8 with 225
Nordic Ham Curls: 3 x 8
Strength felt pretty good today all things considered.
Bike, shoulder loop band
4-Way Band Hip:
2 x 12
Wall Tib Raises:
3 x 15
1-Leg Calf Raises:
3 x 12
1-Leg bent knee Calf Raises:
3 x 12
Back Squats:
45 x 10
135 x 10
185 x 8
225 x 10
225 x 10
225 x 10
275 x 5
Nordic Ham curls:
4 x 6
Bike, SkiErg, Shoulder loop band exercises
Bear Crawls:
4 sets
Side plank w/ DB side raise:
3 x 12 with 10 lbs
Bench:
115 x 10
165 x 8
205 x 5
205 x 5
205 x 5
Elevated Push-ups:
12, 12, 10, 10
Ring Rows:
3 x 15
Rower, dynamic, jump rope
Broad Jumps:
3 x 3
Power Rows:
3 x 3 strokes (pathetic best wattage)
Deadlifts:
Up to 5 x 10 with 275
BB Rows:
Up to 5 x 8 with 185
Weighted Planks:
4 sets with 45 lbs
Was limited a bit today due to my recently broken finger and being a weak little boy.
