Bike, foam roll, stretch
ME Lower
1-Leg Calf Raises:
2 x 12
1-Leg Bent knee Calf Raises:
2 x 12
Box Squats:
135 x 8
185 x 5
225 x 5
275 x 5
295 x 5
315 x 4
DB RFESS:
3 x 8 per leg with 45s
Sand Bag Goodmornings:
4 x 8 with 200
CoC #1 work for a bit
Partner Chaos Pallof Holds:
3 sets
Ski erg, upper warmup
ME Upper
Dips:
Worked up to 45 x 5 and 60 x 4
maybe a PR, don’t remember ever going that heavy
Incline DB Bench:
4 x 8 with 60s
Cheat DB Rows:
4 x 8 with 110s
Chest Supported Reverse Flies:
3 x 14 with 15s
Ring Rollouts:
3 x 15
Lacrosse game, won 11-5, scored 1
Hands were off today but decent game
Bike
RE Upper
YTWLs:
3 x 10 with 5s
Lying Chin Tucks:
3 x 6 x 10s
Ring Side Planks:
3 x 30s per side
1-Arm Axle Chaos Press:
3 x 8 per side with 35
great exercise, hung 5s from bands on my axle
Bear Crawls:
3 x 20+20 paces with 25 on my back
Offset Mixed grip BB Curls:
3 x 10 per side
another great one, supinated hand in the centre of the barbell, pronated hand wherever comfortable
Jump rope, dynamic
ME Lower
1-Leg Calves:
2 x 12
1-Leg Bent Knee Calves:
2 x 12
Box Squats:
Up to 315 x 5
DB RFESS:
3 x 6 per side with 60s
Staggered Stance RDLs:
4 x 6 per side with 225
Tweaked my neck again this morning. Second time in 3 weeks. This time I was just brushing my teeth and now I’m stiff as a board. Might need to take tomorrow off or at least swap ME Upper for RE Upper.
Physio
Manual stretching and acupuncture
Skipping today’s session
Time for a chiro visit
I call it “physio” but my guy is actually a chiropractor. He doesn’t do adjustments very often though.
Chiro
heat
acupuncture
manual stretching
3-position wall exercise
Jump rope, thoracic foam rolling and stretching
Wall 3-way neck stretching
Loop Band Shoulders
Lying chin tucks
Iso Prone chin tucks
Wall lateral neck isometrics
3-Way DB Shoulder raises
Offset mixed grip BB Curls
Bear Crawls
Lying shoulder end range holds
Jump rope, bike, neck work
ME Lower
1-Leg Calf Raises:
4 x 12 each leg
Box Squats:
Up to 2 x 3 at 325
DB RFESS:
2 x 8 each leg with 60s
RDLs:
235 x 8
255 x 8
275 x 8
Chiropractor
Heat
Acupuncture
Manual stretching
Wall lat stretch
Seated 1-arm Y to horizontal
1 hour massage
Lacrosse game, won 13-11, scored maybe 3 or 4
Hat Trick!
Bike, neck work
ME Upper
Bench:
Up to 205 x 5, 225 x 3
DB Incline:
3 x 10 with 60s
Chest Supported Reverse Flies:
3 x 20
DB Rows:
4 x 10 with 85
Banded Tricep Pushdowns:
3 x 20
Bike, dynamic, neck work
ME Lower
1-Leg Calf Raises:
4 x 12
Banded Box Squats:
45 x 5
135 x 5
185 x 3
225 x 3
245 x 3
265 x 3
285 x 3
305 x 2
Blue bands
RDLs:
225 x 6
275 x 6
275 x 6
295 x 6
1-Arm Ring Plank Holds:
4 sets
10km trail race Saturday morning. Don’t plan on pushing it but adjusted training as necessary.
Yesterday: Chiro
Heat
Manual stretching
Acupuncture
Lying foam roller neck stretch
Wall Lat stretch
3-way lying chin tucks
Seated 1-arm Ys
Today I had a 10k trail run. Ran it with my wife at her pace so it was just a good LISS session. I was trying to push her the entire time, she didn’t like that lol
Rower, upper and neck work
ME Upper
Bench:
Up to 2 x 4 at 225
DB Incline:
12, 10, 10 with 60s
DB Rows:
4 x 12 with 85
Chest supported Reverse Flies:
3 x 12
I’ve been doing a good 10 minutes of neck work every session. Hopefully I’ll need new dress shirts soon.
Chiro
Bike
YTWLs
6-Way DB Shoulder Raises
Quadruped 3-way Chin tucks
Manual stretching
Acupuncture