A week of boring training

A week of boring training

Nov 24, 2013

Actually, it’s only 3 days of boring training.  And it was just that.  Boring.  Nothing creative or fun here, just straight up sets and reps.  But it still does the job!  I’ve been sore!

I did other lifting days, but didn’t write them down.  I’m so out of routine, that I forgot my workout log.  But I managed to remember it for a few of the days, so here it is!

Day 1: Chest and Tris
Incline Press: 15 reps at 20lbs, 2×12 at 25lbs.  I superset with Incline Flyes: 3×12 at 15lbs.  Then I did a 3 sets of bench press, all at 65lbs.  10, 10, and 8 reps.  I’m trying to still do my “big movement” lifts (bench press, squats, deads, etc..) but just doing them at a lighter weight and less reps.  Trying to keep the doctors happy.  After bench, I superset Overhead Extensions: 15 reps at 20lbs, 12 reps at 25lbs, 12 reps at 20lbs with Rope Pulldowns: 15 reps at 15lbs, 15 reps at 17.5lbs, and 12 reps at 20lbs.  My shoulder started hurting me in the overheads – that’s why the reps/weights were weird.  I ended with Skull Crushers: 3×15 at 28lbs.  I then did 20 minutes of HIIT on the AMT.  Finally, Captain’s Chair leg raises: 3×10.  It’s been so long since I’ve done any ab work – they were SO sore after just those 3 sets of leg raises.

Day 2: Legs DB Step Ups: 3×24 (12 each leg) holding 15lbs.  These superset with Pistol Squats, 3×8 each leg, hold the smith machine bar for support.  The next superset was Leg Press and One Leg Ball Squats.  Leg Press: 3×15 at 90lbs, One Leg Ball Squats (exercise ball behind back on wall): 3×8 each leg.  Last superset was Box Jumps and DB Swings.  Box Jumps: 3×10, DB Swings (because I didn’t have a kettle bell, lol): 3×10 using a 25lb DB.

Day 3: Chest and Tris – like I said, I did back, bis, and shoulders but forgot my log..This day was better.  I felt like I actually worked.  All supersets.  Downward Cable Flyes: 3×10 at 25lbs; Chest Press Machine: 3×12 at 50lbs, 60lbs, and 70lbs.  Chest Flye Machine: 3×12 at 40lbs; Lying DB Raise: 3×12 at 20lbs, 25lbs, and 30lbs.  Tricep Kickback: 3×12 at 10lbs; Overhead Extension: 3×12 at 20lbs, 25lbs, and 30lbs.  Straight Bar Pushdowns: 3×12 at 20lbs, 25lbs, and 30lbs; Overhead Cable Extension: 3×12 at 15lbs.  I ended with Pushups on my knees with my hands on two medicine balls.  3×10.  Then did some cardio on the spin bike for about 15 minutes.

I’m getting back at it, slowly but surely.  The doctor’s still don’t want me lifting, but I can’t sit still anymore.  So I’m lifting, but nothing crazy or heavy.  I stopped early in the my spin bike cardio today because my head started to hurt.  I’m learning how to read it and am trying to do what I can while I can.  Going back to Mayo on Friday.  We’ll fill everyone in as soon as we know something!


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