Bike, dynamic
Deadlifts:
4 x 8 with 225
Thick Bar 1-Arm Two Point Rows:
4 x 10 with 50
Balance Pad 1-Leg DB RDL:
3 x 8 with 50
Swiss Bar Push-ups:
4 x 10
really liked this variation, will keep it in the rotation
Rice Bucket:
2 x 100
Getting there
Physio
YTWLs
Two Hand slosh ABCs
Bicep Curls
Overhead Tricep extension
Lacrosse game this evening
Short one today, too much going on
Jump rope
SSB Squats:
Up to 240 x 6, 260 x 6, 260 x 6
DB Rows:
3 x 15 with 50
Swiss Bar Push-ups:
3 x 12
Physio
Pushup Plus
Slosh ABCs two hand
Band pulls and rotations
DB curls and kick backs
ART
Jump rope, dynamic
Circuit: Shoulder loop band, 3-way Pullaparts, push-up plus
Deadlifts:
135 x 10
225 x 10
225 x 10
225 x 10
wide grip with 3/4 deficit
Banded Rows:
3 x 20
Supersetted with 1-Arm towel curls and hammer curls
Swiss Bar Push-ups:
4 x 12
Balance pad 1-Leg RDL:
2 x 10
Rice Bucket:
2 x 100
Athletic Therapy
Push-up plus
Cable shoulder drills
6-way DB Shoulder raises
3-Way lying neck Flexion
ART
Jump rope
SSB Squats:
60 x 5
150 x 5
240 x 5
260 x 5
280 x 5
Eccentric Pull-ups:
3 x 5
Banded DB Curls:
3 x 13
1-Arm Ring Plank:
3 sets
Elbow hasn’t improved at all but I’m at least getting some strength back. Quick one today, short on time.
10 min row
Seated Chest Supported Row
1-Arm KB Press
45 Degree Back Extensions
Ab Rollouts
Rower
Double KB Goblet Squats
45 Deg Back Extensions
DB Bench
Seated Chest Supported Rows
Ab Rollouts
Athletic Therapy
10 Throwers exercises
ART
2 lacrosse games, won both, scored a few
Another 2 games, won both, scored a few
Athletic therapy
Shoulder and neck exercises
Heat on neck
ART
Followed by a lacrosse game. Played poor but my legs were toast from the weekend and I tweaked my neck earlier in the day.
Wall ball
15 minute bike
Banded Rows
Shoulder loop band
1-leg balance pad RDLs
Weighted dead bugs
Banded curls
Swiss bar push-ups
Rice bucket
Has my 2.5 month follow up with the surgeon. Told her my nerve issues hadn’t improved at all since surgery (+ the new stuff like numb elbow). She said hopefully it improves with time cause there’s nothing else that can be done …
Anyways gotta get better with my training now
Oof…. That sucks!
I hope this gets resolved soon. Props to your surgeon for not pushing pills or another surgery
Hockey game
Only 1 sub
Wall ball, bike, shoulder loop band
Banded SSB Squats:
60 x 5
150 x 5
240 x 5
240 x 5
240 x 5
Green bands
BB Rows:
135 x 10
185 x 8
185 x 8
185 x 8
185 x 8
Lateral KB Swings:
2 x 12 with 12kg
Swiss Bar Push-ups:
4 x 13
Offset Mixed grip BB curls:
2 x 12
Lacrosse game, lost 12-10, only scored one … gotta figure out my shooting again.
Jump rope, rower, static
Deadlifts:
135 x 5
225 x 5
275 x 5
325 x 5
Bench:
115 x 8
165 x 8
185 x 6
185 x 6
185 x 6
Seated Reverse Flies:
3 x 12
Ring Rollouts:
3 x 12
Morning one today
Bike, dynamic, shoulder loop band
SSB Squats:
60 x 6
150 x 6
200 x 5
250 x 5
270 x 5
Balance Pad 1-Leg RDL:
3 x 8 with 70
DB Rows:
3 x 12 with 70
Swiss Bar Push-ups:
3 x 15