Saturday
Sunday 1 hour sled, Monday 45 mins
stepmill
Saturday
-Parallel gms off straps with no belt. Work sets 325x5,375x5,415x5,465x5
-SSB Close stance squats 265x5,165x20
-rev hyper 3x10
-Stretched for 30mins
-Massage work on Sunday.
I added somemore time on Sat and Mon. Mon I woke up at 2am and could not go back to sleep so why not do alittle more cardio.
Saturday
-Parallel gms off straps with no belt. Work sets 325x5,375x5,415x5,465x5
-SSB Close stance squats 265x5,165x20
-rev hyper 3x10
-Stretched for 30mins
-Massage work on Sunday.
I added somemore time on Sat and Mon. Mon I woke up at 2am and could not go back to sleep so why not do alittle more cardio.
12/1/2012 8:26:02 AM -
Wednesday and Friday
Cardio Wed 45 mins stepmill, Saturday 45 mins
sled
Wednesday
-Box squat with Buffalo bar, no belt. Work sets 375x2x2,415x2x2,465x2x2
-Leg press close stance 6x8
-Long strap ab pulldowns 4x10
-2 blue bands gms close stance 4x10
Friday
-Band pulls to chest for time. 30 sec, 30 sec, 2x1 min
-One arm blue band rows
-Long ab strap pulldowns wide stance 6x10
-Push ups off straps 5x20, 2x50, 1x100
-dips 5x10
-EZ curls 4x10
-Shoudler rehab work between sets of ab work and dips.
Sort of a rebuild and survival phase. Still alot of pec/shoulder and issues in the quad going on. I am doing alot of gpp work and getting some massage work in to reset my joints and alignment. Basically, just a mess and trying to get it back. More then likely I will have to drop back to 230s which is where I felt alot better joint wise
Wednesday
-Box squat with Buffalo bar, no belt. Work sets 375x2x2,415x2x2,465x2x2
-Leg press close stance 6x8
-Long strap ab pulldowns 4x10
-2 blue bands gms close stance 4x10
Friday
-Band pulls to chest for time. 30 sec, 30 sec, 2x1 min
-One arm blue band rows
-Long ab strap pulldowns wide stance 6x10
-Push ups off straps 5x20, 2x50, 1x100
-dips 5x10
-EZ curls 4x10
-Shoudler rehab work between sets of ab work and dips.
Sort of a rebuild and survival phase. Still alot of pec/shoulder and issues in the quad going on. I am doing alot of gpp work and getting some massage work in to reset my joints and alignment. Basically, just a mess and trying to get it back. More then likely I will have to drop back to 230s which is where I felt alot better joint wise
11/27/2012 8:05:12 AM -
MOnday
MOnday cardio 30 mins stepmill
Monday training
-Tried some floor press last night but the right shoulder an pec aare still not happy. I worked up to 235 and it bit on rep 2 so I canned it there
-Stump strap with green bands pulls to chest 8x10
-Push ups off straps 5x10
=Did lots of rep work
-Green band pushdown 5x20
-Flyes and light presss 3x100
-Long ab strap pulldowns 5x10
-Push press 5x10
-rehab stick work
Guess we will see how it does over the next couple of weeks
Monday training
-Tried some floor press last night but the right shoulder an pec aare still not happy. I worked up to 235 and it bit on rep 2 so I canned it there
-Stump strap with green bands pulls to chest 8x10
-Push ups off straps 5x10
=Did lots of rep work
-Green band pushdown 5x20
-Flyes and light presss 3x100
-Long ab strap pulldowns 5x10
-Push press 5x10
-rehab stick work
Guess we will see how it does over the next couple of weeks
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