|
Post by The Big Red Machine on Jul 22, 2011 19:40:32 GMT -5
Thursday July 21st, 2011 (AM- Cardio/Recovery Work):
Bike- 5 Minutes
Walking on Treadmill @2.3-2.4 Mph- 15 Minutes
Pec-Deck Flies- 20x100 reps
Internal/External Rotations w/Cable- 10x50 reps each way
Tricep Pushdowns w/Cable- 30x50 reps
Iced Knee- 20 minutes
Nice easy workout this morning to just get the blood flowing alittle bit and help speed up my recovery from my training session the day before. Anyway up next I got PT this afternoon so hopefully that goes well b/c my knee is still alittle sore from Tuesday's session and then tomorrow morning I'll probably do my 2nd back & core workout for the week. Yahhh!!
|
|
|
Post by The Big Red Machine on Jul 22, 2011 19:41:32 GMT -5
Friday July 22nd, 2011 (Back, Core, & Forearms):
Warm-Up: 5 Minutes Walking on Treadmill
Close-Grip DD Pulldowns- 80x15 120x12 150x12 180x12
Hammer Strength Low-Rows- 180x10 270x10 320x10 340x8
Dumbbell Rows (Single-Arm)- 80x15 100x15 110x15 115x15
Seated Back Extension Machine- 3x20
Barbell Wrist Curls- 95x20x2 sets
Bike- 15 minutes
|
|
|
Post by The Big Red Machine on Jul 23, 2011 11:20:41 GMT -5
Saturday July 23rd, 2011 (Cardio/Rehab Work): Warm-Up:5 Minutes on Bike Seated Leg Curls (Right-Leg Only)-20x10 25x10 30x10 Horizontal Leg Press (Right-Leg Only)-80x10 70x10x2 sets *For some reason these were really hurting my knee today which they usually don't bother it at all, so not sure whats going on... Seated Leg Extensions (Right-Leg Only)-20x10x3 sets *This is an extremely painful exercise for me to do but I guess it is an necessary evil.. Step Ups on Aerobic Step (Right-Leg Only)-BWx12x3 sets Side Step Downs on Aerobic Step (Right-Leg Only)-BWx10x3 sets Calf Raises on Aerobic Step-BWx15x3 sets Balancing on 4" Foam Pad (Right-Leg Only)-x60 seconds x90 seconds Walking on Treadmill @2.3-2.5 Mph-20 Minutes Iced Knee-20 Minutes My knee did not feel great at all today But that's the way therapy is...sometimes you'll have good days and sometimes you'll have bad days it's just part of it. Anyway I guess I got some good work in none-the-less.
|
|
|
Post by The Big Red Machine on Jul 24, 2011 14:58:38 GMT -5
Sunday July 24th, 2011 (ME Bench):Went to MDBB Today for my training session.. Shirted Bench Press-45x15, 5, 5 95x5 -(Used Middle Finger on Rings for All Sets) 135x3 185x2 225x1 Added Wrist Wraps 275x1 Added Single-Ply Katana Shirt 365x1 -3 Board 385x1 -2 Board 405x0 -Touch (Missed at Lockout) 415x0 -Touch (Missed at Lockout) *Cannot for the life of me seem to figure out this lockout problem that I have had in my bench shirts* Chain Handle Tricep Extensions-2 Sets of Chains x15 4 Sets of Chains x15x3 sets Band Pull-Aparts-Mini x20x4 sets TO SAY THAT I AM NOT PLEASED WITH THIS WORKOUT WOULD BE AN COMPLETE UNDERSTATEMENT
|
|
|
Post by The Big Red Machine on Jul 25, 2011 11:55:32 GMT -5
Monday July 25th, 2011 (Back, Biceps & Abs):
Warm-Up: 5 Minutes Walking on Treadmill
Close Grip Lat Pulldowns- 80x20 120x15, 15, 20
Hammer Strength Incline Rows (Single-Arm)- 90x15 each arm 140x15x3 sets ""
Seated CSR Machine (Neutral Grip)- 80x20 120x15, 15, 20
Superset: Standing Pulldown Abs w/Spud Strap-70x20, 80x20x3 sets Cable Upright Rows w/EZ Bar-75x20x2 sets, 90x20, 105x20
Cable Hammer Curls w/FAT Rope- 75x20x3 sets
Bike- 20 Minutes
Surprisingly, I had a pretty decent workout this morning after a pretty taxing shirted bench workout the day before. Though I did kept everything relatively light today for the most part, so I guess it was more of an recovery workout than anything else..
|
|
|
Post by Brian Hill on Jul 25, 2011 20:16:14 GMT -5
Sunday July 24th, 2011 (ME Bench):Went to MDBB Today for my training session.. Shirted Bench Press-45x15, 5, 5 95x5 -(Used Middle Finger on Rings for All Sets) 135x3 185x2 225x1 Added Wrist Wraps 275x1 Added Single-Ply Katana Shirt 365x1 -3 Board 385x1 -2 Board 405x0 -Touch (Missed at Lockout) 415x0 -Touch (Missed at Lockout) *Cannot for the life of me seem to figure out this lockout problem that I have had in my bench shirts* Chain Handle Tricep Extensions-2 Sets of Chains x15 4 Sets of Chains x15x3 sets Band Pull-Aparts-Mini x20x4 sets Scott, I wish I had some advice or ideas or answers to your lockout problems... But Idk what to say give Louie a call. Haha TO SAY THAT I AM NOT PLEASED WITH THIS WORKOUT WOULD BE AN COMPLETE UNDERSTATEMENT
|
|
|
Post by The Big Red Machine on Jul 26, 2011 8:08:08 GMT -5
Thanx Brian. Yeah I'm really not sure what the answer is I mean tried just about everything from doing more lockout work and tricep work to using different grip variations. I'm just not sure where to go from here. I mean honestly I can only remember being able touch and lockout a weight in my shirt only 3 times EVER (Only once in a Meet). Now this past weekend I probably should have done some board work in my shirt instead of trying to touch something just so I can get use to handling the heavier weights again, but oh well. I guess going forward over the next few weeks I am going to try and add in some more board and keep experimenting with different grip variations while doing my lockout until I can figure out what works the best for me..
|
|
|
Post by Brian Hill on Jul 26, 2011 10:29:03 GMT -5
Maybe 4 or 5 Board presses with alot of band tension for 3's and 5's would help. That helped Kennelly get over his rut.
|
|
|
Post by The Big Red Machine on Jul 26, 2011 16:50:53 GMT -5
Maybe 4 or 5 Board presses with alot of band tension for 3's and 5's would help. That helped Kennelly get over his rut. Yeah I may add those in the next couple weeks after my main max effort exercise to see if that helps me any thanx..
|
|
|
Post by The Big Red Machine on Jul 26, 2011 17:08:15 GMT -5
Tuesday July 26th, 2011 (Physical Therapy/Cardio):Went to PT this morning and I was to bend my knee up 120 degrees. Yahhhhh My doctor also came by to check on me and was very happy with my progress. He said as far as me having to wear my brace that I only had to wear it when I felt like I needed too (Ex- like walking on uneven terrains, etc..) so that was good to hear and was also very nice of him to come by and check on me like that. My therapist also told me that since I have pretty much gotten my full ROM back that I will only need to come PT once a week starting next week from here until further notice just to make sure that I am continuing to make gains and also because she knows I'll put in the work outside of my PT sessions to get better. Anyway she didn't kill me too bad today in therapy but none-the-less here is what I did: Bike-5 Minutes Leg Extension w/8lb Ankle Weight (Right Leg Only)-3x10 Horizontal Leg Press (Right Leg Only)-3x10 Lying Curl Machine (Right Leg Only)-3x10 Step Ups on 14" Box (Right Leg Only)-3x10 Iced Knee-20 Minutes PM Cardio-Walking on Treadmill @2.2-2.6 Mph-25 Minutes
|
|
|
Post by Tony Atkins on Jul 27, 2011 4:21:46 GMT -5
That is great to hear Scott!
|
|
|
Post by The Big Red Machine on Jul 27, 2011 8:47:45 GMT -5
Thanks Tony!
|
|
|
Post by The Big Red Machine on Jul 27, 2011 13:58:28 GMT -5
Wednesday July 27th, 2011 (DE Bench): Warm-Up:5 Minutes Walking on Treadmill Speed Floor Press w/Doubled EFS Short Mini Bands-45x5x2 sets 115x2x9 sets -(Used three different grips) Pec-Deck Flies-60x15 100x15x2 sets Mini Circuit:Reverse Pec-Deck Flies- 60x15, 80x15, 100x15, 120x15 V-Handle Tricep Pushdowns- 120x20, 150x20, 180x20, 210x20 One-Arm Cable Side Raises- 30x15x4 setsBike-15 Minutes I think this maybe the last time I ever do speed floor press with bands unless I can find a better way to set it up, it's just way too much tension at the top. Not to mention very taxing on your body and a pain in the ass to setup in a commercial gym. At least I got three days now to recover before my next bench workout
|
|
|
Post by The Big Red Machine on Jul 28, 2011 16:58:48 GMT -5
Thursday July 28th, 2011 (Physical Therapy/Cardio):
Went to PT this afternoon and this is what I did:
Bike- 5 Minutes
Leg Extensions w/8lb Ankle Weight- 3x10
Balancing on Foam Pad (Right Leg Only)- 3 Sets to Failure
Side Step Ups (Right Leg Only)- 3x10
Lying Leg Curls (Right Leg Only)- 3x10
Lateral Band Walk- 3x10 each side
After PT I stopped by the gym on the way home and did some extra stuff:
Walking on Treadmill @2.3-2.6 Mph- 20 Minutes
Foam Roller- Pecs Back Quads Hamstrings Some Stretching
Iced Knee- 20 Minutes
ROM was @123 degrees today..
|
|
|
Post by The Big Red Machine on Jul 29, 2011 14:07:25 GMT -5
Friday July 29th, 2011 (Back, Biceps & Abs):
Warm-Up: 5 Minutes Walking on Treadmill..
Wide-Grip Lat Pulldowns- 100x15 150x10 200x10 200x10 220x10
Chest Supported Rows- 45x10 90x10 115x10 135x10
Seated Close-Grip DD Cable Rows- 100x15 120x15x2 sets
Barbell Shrugs on Smith Machine- 135x20 225x15x3 sets
Superset: Seated Machine Abs- 100x12, 150x12, 180x12x3 sets Alternating DB Hammer Curls (Palms In)- 30x10, 50x10x4 sets
Bike- 15 Minutes
|
|