Tuesday, April 28, 2009
poop
I am way behind on posting. Get into some heavy leg lifts and lots of massage for my hamstring. It might be getting better.
Saturday, April 4, 2009
heavy day: 04/04/09
I wanted to go heavy for the first time in a while. Low reps and heavy. It also helped that I had a poop load of time.
active
(3) 3 min on 1 min off jump rope
on my last one I got to about 270 without f'n up
50 regular
25 reg faster
25 reg fastest
50 alt feet
25 alt feet faster
25 alt feet fastest
25 left, left, right, right
25 l,l,r,r faster
then i go out wide alternating feet till time goes
(2) 2 min, 30 secs heavy bag
somewhere in here I was kicking the kickboxing bag (at least it looks like a kickboxing bag), which is at waist level, and wondered how high i could kick effectively. They have a long bag that is well over 6 feet tall so I kicked it high a few times and then I laid into it low. It felt like I kicked a cement pillar. I was pretty sure I had broken my shin. I think I'm allright, but Ill check things out before I kick them for now on. Good life lesson.
A1 bench
6 @ 135
6 @ 185
6 @ 205
2 @ 225
2 @ 225
2 @ 225
2 @ 235
0 @ 245
1 @ 240
A2 chest supported row
(3) 6 @ 70
(3) 6 @ 80
B1 pull up
4 @ 12 kg
4 @ 18 kg
3 @ 22 kg
3 @ 22 kg
2 @ 24 kg
2 @ 24 kg = 52 lbs
B2 push press
(2) 5 @ 55
(2) 5 @ 60
(1) 5 @ 65
C1 sledge hammer
(3) 8 @ 18
C2 ball toss
(3) 8 @ 30
active
(3) 3 min on 1 min off jump rope
on my last one I got to about 270 without f'n up
50 regular
25 reg faster
25 reg fastest
50 alt feet
25 alt feet faster
25 alt feet fastest
25 left, left, right, right
25 l,l,r,r faster
then i go out wide alternating feet till time goes
(2) 2 min, 30 secs heavy bag
somewhere in here I was kicking the kickboxing bag (at least it looks like a kickboxing bag), which is at waist level, and wondered how high i could kick effectively. They have a long bag that is well over 6 feet tall so I kicked it high a few times and then I laid into it low. It felt like I kicked a cement pillar. I was pretty sure I had broken my shin. I think I'm allright, but Ill check things out before I kick them for now on. Good life lesson.
A1 bench
6 @ 135
6 @ 185
6 @ 205
2 @ 225
2 @ 225
2 @ 225
2 @ 235
0 @ 245
1 @ 240
A2 chest supported row
(3) 6 @ 70
(3) 6 @ 80
B1 pull up
4 @ 12 kg
4 @ 18 kg
3 @ 22 kg
3 @ 22 kg
2 @ 24 kg
2 @ 24 kg = 52 lbs
B2 push press
(2) 5 @ 55
(2) 5 @ 60
(1) 5 @ 65
C1 sledge hammer
(3) 8 @ 18
C2 ball toss
(3) 8 @ 30
Wednesday, April 1, 2009
leg workout: 04/02/09
I am starting to get excited. It's been about a week now with limited pain, which is the longest stretch of success I've had in 4 months. It will take a while to build up my strength but it is something I look forward to.
front squat: im so pumped that i did this
(4) 6 @ 135, so little weight
45 degree raises: these weren't feeling that hard so I hopped on the GHR. Bad mistake. Almost set myself back 3 months.
(3) 8
leg curls with bands: they don't have a leg curl machine. i harp hard against hamstring curls and especially knee extensions (which are still the most worthless exercise in the world next to smith machine squats) but I need some hamstring curls!
(3) 8
1 legged RDL
(3) 8 @ 25
I am so weak!
Thurs: PT
Friday: Russ
Sat: off
Sun: sled drags
front squat: im so pumped that i did this
(4) 6 @ 135, so little weight
45 degree raises: these weren't feeling that hard so I hopped on the GHR. Bad mistake. Almost set myself back 3 months.
(3) 8
leg curls with bands: they don't have a leg curl machine. i harp hard against hamstring curls and especially knee extensions (which are still the most worthless exercise in the world next to smith machine squats) but I need some hamstring curls!
(3) 8
1 legged RDL
(3) 8 @ 25
I am so weak!
Thurs: PT
Friday: Russ
Sat: off
Sun: sled drags
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