PDA

View Full Version : Slowly but surely



Gugunir
05-13-2010, 02:15 PM
I am slowly making my way back from a lower back knee and shoulder injuries from 09. I went through physical therapy in fall and winter of 09 and then worked with a trainer for about three months after the new year. I suffered a little bit of a setback(my back stared to act up a little bit again) so I have gotten in touch with a new PT with a background in S&C who specializes in lower back injuries. I am a hell of a lot better then Sept of 09 when all my injuries happened but still have a ways to go.

mon may/10/10

5 min warmup
active flexibilty and mobility work 10 min
bw sqts, lunges and lateral lunges holding dowel on back to keep neutral spine 3x10
1 leg sqts bwx2x12
bridge and curl on ex ball 2x12
kb swings 10x2x12
front planks on ex ball 4x30 sec
side planks w/ leg raise 4x20 sec
rotary control in push up position 2x15

20 min cardio

Tues May/11/10

25 min cardio

Wen May/12/10

5 min warmup
flat bench w/ feet up 160x3x8
pullups bwx5x10
pushups w/ med ball bwx4x25
inverse rows bwx5x15
kb tricep ext 30x5x10
db curls 35x2x8

20 min cardio 155 heart rate

later in the day
int/ext rotations w/ exercise band 3x15
mini band pull aparts 3x20
db front/ side raises 8x3x20

Thur May/13/10

Rest with active recovery (foam rolling, tennis ball, theracane, and stretching and mobility work)
Back not feeling 100% and the right glue was a bit twingy, but it is better then last month. Physical therapy tomorrow so that is something to look forward to.

Gugunir
05-14-2010, 11:03 AM
]Fri May/14/10

Physical Therapy
10 min treadmill
KB carries 30x5x25 yards left and right arm
KB swings 12x2x10
1 arm cable row 15x2x10
KB 1 arm row 12x2x10
front planks w/marching 3x30 sec
side planks w/abduction 3x20
planks on ex ball with arm movement 4x20
bridge and curl w/ ex ball 3x10

Later in the day 25 min cardio treadmill and x trainer 155 heart rate
at home ice and pvc pipe, tennis ball, and stretching.

The back felt much better today, just some tightness on the right side in the car, but no tweeaks or twinges. Everything is going as planed and I am making progress in all my pt exercises.

Gugunir
05-15-2010, 02:23 PM
Sat May 15 10

30 min cardio 155 heart rate

Squats, Lunges, and Lateral lunge w/ dowel on back to keep neutral spine 2x12
front planks w/alternate feet marching 2x30sc
planks on ex ball w/ hand movement 3x20
side plank w/ abduction 3x30
rotary control in push up position 2x15

At home
-foam rolling, tennis ball, stretching and some mobility work
-40 min walk outside to nice to stay in side
cheat meal six chocolate chip cookies with milk :drooling:, and now my tummy is angry at me

Gugunir
05-16-2010, 08:07 AM
Sun May 16 2010

30 min cardio

Pvc pipe, tennis ball, theracane, with stretching and mobility work later at home.

Gugunir
05-17-2010, 08:22 AM
Mon May 17 2010

More rehab and PT work
10 min warm-up on treadmill
mobility drills etc
1 leg squat 3x10
KB swings 12x2x12
1arm cable row 10x2x12
bridge on ex ball 3x10
planks on ex ball 4x30
side planks w/ abduction 4x20
rotary control in push-up position 2x15

20 min cardio on cross trainer

felt ok today

Coke
05-17-2010, 03:04 PM
Good luck with your recovery - props for taking the steps to build yourself up, wish you the best.

Gugunir
05-17-2010, 04:05 PM
Thanks it;s been a long road with some setback and flare ups. I appreciate the support. The backs not feeling to good today jacked up and twingy. I will see how I feel tomorrow and go from there, if it still feels crappy then I am taking this week off and just sticking with my rehab and cardio.

Gugunir
05-18-2010, 04:40 PM
Tues Rest and recovery

It looked liked my psoas cramped up on me yesterday, I always get a certain back pain when it does so I just dug the **** out of it with the theracane. Back Felt better then yesterday only three minor tweeks and some tightness. This sis good as I had to sit through a whole day of class's. I set up an appointment with my chiro next week as I just got over my premium so now I can afford it. All in all today was an ok day for my back..

Dowel sqts lunges and lateral lunges
pvc,tennis ball, threacane, and stretching and mobility work.

I will see how I feel tomorrow and see if I feel up to just bench press push ups and kb skulls and light cardio, if not then I will just take a hike outside in the woods and enjoy a day outside with a good book. It looks like I will have to tone down the frequency and volume of my training and back of on any intense cardio because of the pattelar femoral and it band syndrome along with my back.


Invictus
Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.
- William Ernest Henley

Gugunir
05-19-2010, 08:22 AM
Wen
Upper body and cardio
warm up 10 min
flat bb with feet on bench 170x3x8
push ups w/mini band 4x20
KB skulls 30x4x10
Life Fitness rear delt 80x4x10

25 min treadmill 5 incline 4-4.5 mph.

Not a bad workout I think the 170 bench is pr at my 160 bw.

I am cutting down on the volume and splitting my upper body days in to push/pull and just sticking with the treadmill for cardio. I feel my back has only a finite tolerance for exercise at this time and I must really spread things out to ensure it recovery from day to day. I will writeup a revised training program later today and post it up.

“You are what your deep, driving desire is. As your desire is, so is your will. As your will is, so is your deed. As your deed is, so is your destiny."
-Brihadaranyaka Upanishad

Gugunir
05-20-2010, 07:56 AM
Thur

Rest and Recovery
45 min walk fast pace outside on the grass, I am hoping it feels better on my back the sidewalk gets it all jacked up.
pvc, tennis ball, theracane,stretching
shoulder rehab
ext/int/ shoulder horn 3x15
wall walks 3x10
lateral and front raises 10x3x20

I am tired and sore from yesterday but in a good way, I busted my ass on the spinning bike and I can feel it my tail bone and but are really sore. Last day of school also and no in class finals:):)

Gugunir
05-23-2010, 08:04 AM
Friday May 21 2010

Physical Therapy
treadmill 4 mph 4 incline 10 min
dynamic warmup
dowel bw squatsx30
dowel lungesx20
dowel lateral lungesx10
KB carries 30x4 trips holding with both the left and right arm, in a snatch position
KB swings 12.5x2x10
1 arm cable row 20x2x10
1 arm KB row 12.5x2x8
cable walkouts holding long bar in extended position 30x2x5
planks on ex ball 4x30 sec
side planks w/ abduction 3x20 sec
1 leg bridge bwx2x10
bridge and leg curls on ball bwx2x10
1 leg KB rdl with limited ROM 20x2x8

Later in the day I took a long walk in the woods, my back felt pretty good as well.

Sat May/22/2010

35 min cardio on various machines
At home I rigged up my old DB's from middle school and did some curls

recovery
pvc pipe/tennis ball/ static stretching/ ice

Again my back felt better then last Saturday it only ached 3 times with a really low intensity and my right glute barely seized up on me even during my 5 hour shift on the floor at work.

Gugunir
05-24-2010, 10:02 AM
Mon May/24/2010

Lower and Rehab
10 min on treadmill 4 in 4 mph
dowel sqts, lunges, lateral lunges x30
KB carries 30x4x25 yards left and right arm
KB swing 15x4x8
cable walkout 20x3x -what I think is about 15 yards and then walk backwards while keeping a neutral spine
rotary control in push up position 2x15
front plank w/ ex ball 4x30
side plank w/ abduction 3x20
bridge and curl w/ ex ball 3x10
10 min on spinning bike- my legs are fried

I am finally getting the hang of the KB swing, and the KB carries are ridiculously easy right now. I also believe they are helping to a great degree in developing more stability in my bum right shoulder. I am smashing through all my pt exercises and have gained a great amount of core strength stability and spinal awareness in the last month and a half. My PT/Trainer thinks its feasible for me to begin squatting in early June of course with
only an empty bar. I also just finished my final for political philosophy on Marx and Hegel so I am quite content at the moment.

Gugunir
05-25-2010, 02:50 PM
Tues May/25/2010

Rest and Recovery
45 min walk out side
pvc pipe/baseball/theracane/stretching etc for about 20-30 min
Tomorrow I have an appointment with my chiro/ART provider, go over all my trouble spots and get an adjustment.
The back is feeling pretty good again, looks like everything is working out at last.

Gugunir
05-26-2010, 01:05 PM
Wen May/26/2010

Upper Body and Cardio
5 min on treadmill 4in 4mph
flat bench 175x3x8
push-ups/w feet elevated 2x30
Pulldowns 140x3x10
Inverted Rows w/ nylon cable handles x3x20
Reardelts on LF fly machine 100x4x8
KB ext 30x4x10
KB hammer curls 20x3x10 really like these
15 min treadmill 6in 4mph

adjustment and Active release at chiro's

Feeling very good today only one tweak in my glute so far and I hit my goal for the bench press, next week I deload and discuss beginning squatting with my trainer/PT.

Gugunir
05-27-2010, 06:14 PM
Thursday May/27/2010

Rest and Recovery
5 mile hike
stretching ice etc

ok day nothing special got bit up real bad by the mosquitoes on my hike.

Gugunir
05-28-2010, 10:06 AM
Friday May/28/2010

Lower/Rehab
10 min treadmill 4 in 4.5 mph
dowel sqts, lunges, and lateral lunges 2x20
mobility drill dynamic warm up etc
KB carries 30x4 right and left hand alternating every 30 yards
KB swings 15x2x10
KB 1 arm rows with limited ROM 10x2x10
Rotary control in push up position 2x20
1 leg suitcase KB rdl with limited ROM 20x2x10
front plank w/ ex ball 4x35 sec
side plank w/abductions 3x30 sec
planks w/ alternate marching 1x40 sec
15 on ex bike

later at home
ice pvc pipe/lax ball/ stretching etc 20-30min

Felt OK today, the right glute felt a bit off but there is no lower back pain or stiffness, again better then the past weeks and that's what counts. The KB carries and swings are feeling great I have finally gotten the form down after a 4 weeks of consistent practice and the lateral lunges are finally beginning to feel more natural and less awkward especially regarding keeping my back neutral and not letting it torque

Gugunir
05-31-2010, 09:40 AM
Sat May/29/10
45min cardio 160 hr

Back felt great

Sun May/30/10
40 min cardio 160 hr
shoulder rehab
ext/int/shoulder horn 10x2x15
band wall walks 3x10
biceps on various machines 6x12

Back felt great

Mon May/31/10

6 mile walk in the morning on an empty stomach, absolutely starving afterward.

core and spinal stability
front planks w/ ball 5x30 sec I need to keep my butt down on these a bit more
side planks w/ leg abduction 3x30
rotary control in push up position 3x15 form is getting much better

Ive started doing all my rehab exercise in front of the mirror, set up so I can see from the front and side view so I can really perfect my form on them.

The back felt OK but my glute is a bit tight and twingy overall feeling alright.


Diet today
2,131 total calories

91.9 fats

71.6 carbs

256.2 protein

low carb medium fat and high protein split into five meals and snacks throughout the day. I will try to do more detailed write up tomorrow.

Gugunir
06-01-2010, 11:59 AM
June/1/10

Lower/Rehab
10min treadmill 4inc 4mph
KB carries 30x2x30yards
KB swings 15x2x10
cable anti rotation walkouts 10x2
Bridge and Curl on ex ball 3x10
20 min of treadmill and bike

felt good today

Gugunir
06-02-2010, 08:46 AM
Wen June/2/10

Upper deload shoulder rehab
int/ext/shoulder horn 3x15
pull a parts 2x10
machine press 50x2x8
inverse rows bwx2x8
Later I took a 30 min walk outside, My glute feels off today and my hips and back feel out off it as well, to be honest just about everything feels a bit sub par. Hopefully I will feel better tomorrow i hate not knowing what causes these good and "bad" days.

Gugunir
06-03-2010, 08:00 AM
Thur June/3/10

40 min walk outside
corrective exercises/mobility drills/pvc pipe/tennis ball/stretching etc
Just being lazy like yesterday and giving my self a break. I feel better but still really tired and worn out, that last week of finals took a lot out of me. I don't think I will begin squatting this month I want to wait until August and really continue to strengthen my core and get to where I feel more confident in my back and body, instead I will add in some unilateral leg work for the time being.

Before I begin to squat I want to have these goals completed

30lb KB swings
30lb KB rows in push up position
30lb KB suitcase 1 leg rdls
Become proficient in the most challenging progressions on the front,side plank, and bridge variations(or begin loading them with lb)
Be able to work a day of construction with my father, this is really the most important goal because it is something I love to do and have really missed over the last year.

Gugunir
06-04-2010, 10:08 AM
Friday 6/4/10
PT/Training
5 min walk 5 min jog on treadmill
dowel bw squatsx30
dowel front and lateral lungesx20- I have really progressed on the lateral lunges, I also feel they have helped with my old groin injury tremendously.
walking planks x3
single leg bridgesx3x15
1 arm cable row 30x2x10
cable anti rotation walkouts 40x4x10yrds forward 10yrds back
1 leg KB rdl with limited ROM 20x3x10 -These made my back a little tight, there an exercise I need to work on.
KB row in push up position 15x2x10 -Getting very easy.
1 arm KB swings 15x2x10
side planks w/ leg abduction 3x20 sec
front planks with arm movements w/ stability ball 4x30 sec

A little back tightness and glute tightness afterward but minimal.

Later
pvc pipe/lax ball/theracane/stretching/ice etc

Gugunir
06-05-2010, 02:49 PM
Sat 6/5/10

Cardio
foam rolling mobility work etc
20 min treadmill 5 inc 4-4.5 mph
Spinning bike Tabata method 8 intervals with 5 min cool down
Then a 5 hr shift afterwords on the floor at the Y

My knee ached a little bit afterwords but its just the ptf syndrome, which I can manage.
Glute and back felt a little iffy today, but no real "pain" just keeps me on my toes and reminds me I am still not there yet. The static standing is something that kills my back more then anything else along with sidewalks and pavement. Which is funny because standing used to feel good on my back and sitting would cause my sciatic to act up in my glute/hip.

@ Home-pvc pipe, lax ball, stretching, etc.
then a huge cheatmeal of cake and ice cream:drooling:

Gugunir
06-07-2010, 01:06 PM
Sun 6/6/10

Cardio
arc trainer 20 min intervals
treadmill 10 min 5in 4-4.5mph

int/ext rotations 2x15
shoulder horn 2x15
wall walks 2x10
band pull aparts 2x10

@home-stretching/pvc/lax ball/ ice etc

Mon 6/7/10

15 min treadmill 4in 4-4.5mph
foam rolling/ hip mobility drills/ dynamic stretching
dowel squat/lunge/ lateral lunge/step ups
KB carries 30x2x50yards
KB swings 15x2x15
anti rotation cable walkouts 40x3
plank on stab ball w/arm movement 3x30 sec
side plank w/ leg abd 3x30 sec
rotary control in push up position 2x15
bridge and curl on stab ball 2x12
1 leg bridge 1x12

tabata intervals on spinning bike 15 min

back feel OK only 2 really low lvl twinges when i was seated and let my back fall into ext, a bad habit that i have to break. and no glute or hip pain.

The back twinges are of a much less prolonged and intense nature, they feel like "normal" back pain. Some day I really do not know how to gauge my progress but I just keep on trucking and try to read my body as well as I can. What I can tell myself is that I am better then I was when I began this post rehab/transition training and have gotten stronger and more proficient at all my exercises. But there still is some doubt here and there and I get discouraged from time to time.

Felt better then yesterday

Gugunir
06-09-2010, 03:13 PM
Tuesday 6/7/10

45 min walk

stretching mobility drills etc

Wednesday 6/8/10

10 mi treadmill

flat bench bb 165 x 3 x 10
pushups w/ feet elevated 2 x 25
pulldowns 140 x 3 x 10
inverse rows x 3 x 15
rear delts LF machines 90 x 3 x 10
KB ext 30 x 3 x 12
KB curls 15 x 2 x 20

20 min treadmill steady state

Gugunir
06-13-2010, 08:07 AM
Friday 6/11/10

Physical therapy
15 min treadmill
bw squats x30, lunges x 20, lateral lunges x 20 w/dowel for neutral spine
planks w/marching 3x30 sec
cable anti rotation walkouts 40x4
cable 1 arm row 40x2x10
KB carries 30x3x25 yards
KB 1 leg rdl 20x4x10
KB swings 17.5x2x12
planks on stab ball w/ arm movement 4x30 sec
side planks w/ leg movement 3x30 sec

A very good pt session today, we toned down the volume a little bit b/c last week I felt a bit off on Sat and Sun. My form is getting better on the 1 leg rdls and the KB swings are feeling great. Next session I will be increasing the cable walkouts and rows to 50 or 60 as they are getting very easy.

Saturday 6/12/10

cardio
mobility drill dynamic warm up etc
Arc trainer 20 min intervals
treadmill 15 min 4.5 in 4-4.5 mph

400+ calories

Knee bugged me a little bit, back felt great only a little upper glute tightness and pain. All in all very good.

Gugunir
06-14-2010, 09:44 AM
Sunday 6/13/10

Arc trainer 30 min intervals

400+ calories

Monday 6/14/10

Lower/Rehab

10 min treadmill
dowel squats lunges lateral lunges x30 each
KB carries 30x2x50 yards
Cable anti rotation walkouts 40x3
1 arm cable rows 50x2x10
KB 1 arm swings 15x2x12
Planks w/ stab ball w/ arm motions 4x30
side planks w/leg motion 3x30
1 leg bridges 2x10
bridge and curl on stab ball 2x10

Tabata intervals on spinning bike 15 min

felt ok my glute is acting gay as usual and the knee still feels off. But all in all ok,
If the knee keeps bugging me it looks like I will have to go back to rehab but I am giving it until the end of the week. I also need to get a new desk chair the one I have now is messing with my back.

Gugunir
06-15-2010, 12:08 PM
Tuesday 6/15/10

1 hour walk outside
yard work 30 min

pvc pipe/lax ball/ theracance/ stretching/ mobility drills- done in the after noon and then again before bed.
Feeling good all around. Family is coming in for my brother graduation so I am looking forward to the rest of the week, lots of beer and good food :) :)

Gugunir
06-17-2010, 07:48 AM
Wen 6/16/10

Upper
Flat bench 175 x10 x10 x8
push ups feet elevated 3x25
Pull downs 150 x10 x8 x8
inverse rows 3x15
rear delts on LF machine 100x3x12
KB ext 30x3x12
KB hammer curls 20x3x10
Rehab
ext/int rotations 3x15
shoulder horn 2x15
wall walks 2x10
15 min spinning bike tabata intervals

Good training sessions today, back is feeling great. The only thing that bugs me now is my right glute. Which is basically just tightness and a occasional twinge hear and there.

Thur 6/17/10

Arc trainer 20 min intervals
treadmill 15 min 4 inc 4-4.5 mph
Usually don't to cardio on Thurs but my aunt wanted to go spinning today so I figured I would tag along and do some cardio.

Gugunir
06-19-2010, 07:48 AM
Friday 6/18/10

PT
Dowel squats, lunges, lateral lunges x30
KB swings 18x2x10
cable rows 50x2x10
*planks on stab ball 5x30 sec
KB 1 leg RDL 20x4x10 These are still hard the balance is a big issue.
*Side planks 3x20 sec
Cable walkouts 50x2
KB rows 15x2x10 narrowed my foot placement to make it harder
Airplanes (get in the bottom position of a 1 leg rdl and hold) x2x10 these were hard, i dont like them
* with progressions
Back felt a bit off along with my right glute, no pain just some twinging. My right heel is also getting that referred numbness, very slight but something I keep my eye on. Good news is my PT thinks I am doing great and my referred symptoms are under control, he wants to add in some rotational work but I think I will wait on it for a while.

Sat 6/19/10
Interval work
mobility drills hip and thorasic spine(this is a new one I added in), Foam roller on hip,glute, and IT band.
10 min arc trainer 20/40 interval
10 min hybrid stepper 20/40 interval
15 min spinning bike 20/10 tabata method

Gugunir
06-20-2010, 06:55 AM
Sun 6/20/10
Cardio
mobility drill, warm-up, etc
Arc Trainer 15 min intervals
Hybrid Stepper 15 min intervals
Treadmill 10 min 4in 4-4.5 mph
I need to burn of the crap I ate yesterday at my brother hs graduation party, way to much food and beer. Body feels good.

Gugunir
06-21-2010, 08:51 AM
Mon 6/21/10

Lower and Rehab
Dowel squats/lunges/ lateral lunges x 30
KB carries 30x2x50 yards
KB swings 20x2x10 upped the load and it felt better on my back and shoulder
Anti rotation cable walkouts 50x2
1 arm cable rows 50x2x10
Stir the pots 5x30 sec
Side planks 4x20 sec I was doing these wrong by setting up in a flexed knee position which put my back in a lateral shifting movement which explains why they always made my glute feek off
1 leg bridges 1x10
Bridge and Curl w/ swiss ball 2x12
15 min tabata interval on spinning bike

My back twinged this morning which freaked me out but I maned up and went anyway and I feel good. Its more of a mental battle to convince myself to continue doing all my rehab pt exercises even when I don't feel all that great. The more I do them the better I feel each week.

Gugunir
06-22-2010, 09:02 AM
Tues 6/22/10

1 hr walk outside
pvc/lax ball/ stretching/ ice-heat etc

Back felt like poop yesterday and I have no Idea why. But at least I found out why the side bridges were making my right glute/back funny.

Gugunir
06-23-2010, 09:05 AM
Wen 6/23/10

Upper
Flat Bench Press 185x3x8 - very easy, just flew of my chest
Push ups feet elevated bwx3x25
Pull downs 160x3x8
Inverse Rows bwx3x15
KB ext 30x3x15
curls x2x15
Rear Delts LF machine 100x4x10
15 min tabata on spinning bike

Good news is I hit my goal with the bench press bad news my heel is still feeling weird, this has me worried especially after my back having a nasty twinge Monday morning. Next week is my deload I hope I don't have another flare up because I could not deal with that. The only thing that I added in last week was the airplanes, I believe I was hyper extending my back with them plus the rotary component could have irritated it or it could all be in my head. On a more positive note I am looking to compete in a meet this fall, bench only of course. If I can stay at my current weight of 160-165 and hit a 300+ I will be happy. I think it is a reasonable goal with how well my shoulder is doing and the rate at which my bench is progressing.

Gugunir
06-24-2010, 08:27 AM
Thursday 6/24/10

1 hr walk outside
pvc pipe/lax ball/ stretching mobility etc

Shoulder Rehab
light band ext/int rotations 3x15
other stuff lying on a table 3x15

Gugunir
06-27-2010, 05:16 PM
Friday 6/25/10

PT
15 min on treadmill and air dyne
Dowel squats x20, Lunges x10 , Lateral Lunges x10
Box jumps 2x10
KB 1 leg rdl's 20x4x10 -Getting better, its a balance issue.
KB 1 arm swings 20x2x10
Cable walkouts 50x3
KB rows 15x2x10 -Bringing in my feet together more with these.
Stir the pots 5x30 sec
Side planks 4x20- Had my pt check out my form, he tweaked it a little bit and they felt much better.
KB 1 arm farmer walks 35x2x40 ft

Saturday 6/26/10

Cardio
Arc Trainer 20 min intervals
Spinning Bike 15 min intervals

Sunday 6/26/10

Cardio
X trainer 10 min intervals
Arc Trainer 10 min intervals
Treadmill incline 10 min steady rate
Spinning bike 15 min intervals


Shoulder Rehab

Ext/Int rotations 3x12
Shoulder horn 3x12
Wall walks 2x10
Pull a parts 2x12

Gugunir
07-01-2010, 07:28 AM
Sat and Sun 6/26 6/27

40 min cardio

Mon 6/28

1 hr walk
dowel squats, lunges, lateral lunges x50
1 leg squat 2x8
stir the pots 5x30 sec
side planks 4x20 sec
1leg bridge 2x12
bridge and curl w/stab ball 2x12
rotary control in push up positions 3x15

Chiro
ART and adjustment

Deload week, feeling very good.

Tue 6/29

40 min cardio

In the morning on an empty stomach

Wen 6/30

5 min treadmill
push ups feet elevated 2x30
CG bench press 135x2x8
Inverse rows w/makeshift blast straps 4x20
int/ext rotations 3x10
shoulder horn 2x15
20 min cardio interval work

Thurs 7/1

1 hr walk
laxball, pvc pipe, stretching-recovery work

Gugunir
07-05-2010, 06:44 AM
Friday 7/2
PT
10 min airdyne
dowel squats, lunges, lateral lunges x30
air planes 2x5
Cable hip rotation with push 2x6 new exercise
KB row 15x2x10
KB rdl 20x4x10
KB farmers walks 35x2x25yrds
KB 1 arm swings 20x2x10
Stir the pots 5x30 sec
Side Planks 4x20 sec

Boring session I did not work with my usual PT.

Sat 7/3/10

Morning fasted cardio
20 min arc trainer intervals
15 min spinning bike intervals

Sun 7/4/10

Morning fasted "cardio"

1 hr walk on golf course

Shoulder rehab, pvc pipe, lax ball, mobility work, stretching

30 min walk

Mon 7/5/10

5 min treadmill
mobility drills, stretching
band walks, glute bridge, clams, air planes x1
dowel squats, lunges, lateral lunges x30
1 leg squat 2x10 easy really easy
KB 1arm farmers walk 30x50 yards
KB swings 20x2x12
Cable anti rotary walkouts 27.5x3
Cable 1 arm row 27.5x2x12
1 leg bridge 1x12 I felt off with these, they are quite challenging especially with your opposite leg straight in the air
I will be putting them earlier in my session next time.
Bridge and curl with ball 2x15 Still ext my back a bit on the last few reps, need to really focus on the neutral spine.
Stir the pots 5x30
side planks 4x20
Spinning bike 3 miles intervals

Feeling very good for the first time in what seems like forever. I still feel really unstable with the air planes it like my hips are like jelly or something. I have no problem with keeping my spine neutral just those damn hips. For the rest of the summer I will keep on training like this slowly increasing the KB weight and endurance on my planks,bridges, etc. I just need to find a good S&C coach in the area with a background in power lifting who has experience working with individuals with a history of lower back issues.

Gugunir
07-06-2010, 12:57 PM
Tuesday 7/6/10

60 min AM fasted steady state cardio (fast walk outside)
Felt off today just tired and grumpy

Later
excessive pvc pipe, theracane, lax ball and stretching

Gugunir
07-07-2010, 09:07 AM
Wen 7/7/10

Upper
5 min treadmill
Flat bench 185 x10 x10 x10
Pull downs 160x8 150x10 x10
Push ups feet elevated bwx30 x25 x20
Inverse Row w/ghetto blast straps bwx20 x15 x12
KB ext 30x15 x15 x12
Rear Delts LF machine 100x4x12
Straight bar ext 65x15 just trying these out
db hammer curls 35x2x10

Spinning Bike 15 min 40/20 intervals

Good workout, I need to warm up my shoulders more though next time they felt a bit stiff.

Gugunir
07-09-2010, 09:50 AM
Friday 7/9/10

Lower Rehab
5 min treadmill
band walks x 2
Airplanes x 2
Dowel squats, lunges, lateral lunges x 30
Bulgarian Split Squat bw 2x15 I am going to slowly add weight to these every week, very slowly
1 leg KB RDL 20x4x10
KB rows 15x2x15
Cable walkouts 27.5 x 3
KB 1 arm farmers walk 30x2
1 arm KB swings 20x1x12
25x1x10
Stir the Pots 5x30 sec
Side Planks 4x20 sec
15 min spinning bike intervals

Finally getting better at the 1 leg stuff. Everything felt nice and smooth I have to not get carried away even though I am feeling better.

Gugunir
07-10-2010, 04:34 PM
Saturday 7/10/10

40 min AM morning fasted cardio interval and steady rate work

Feeling off today back and glute are twingy nothing bad some days are just better then others but it gets me anxious. I am sure any one with serious lower back issues on the mend gets jumpy from time to time.

Gugunir
07-15-2010, 04:15 PM
Sun 7/11/10

40 min AM morning fasted cardio interval and steady rate work

Mon 7/12/10
5 min treadmill
lateral band walks x2
cook hip lift x3
Airplanes x2
Hip Flexor stretches x4
Dowel bw squats, lunges, lateral lunges x30
BSS bw 2x15
KB 1 arm farmers walk 30x2x50 yards
KB 1 arm swings 25x2x10
Cable anti rotation walk outs 30x3x1
1 arm cable rows 30x2x12
bridge and curl w/ball 3x15
stir the pots 5x30 sec
side planks 4x30 sec
15 min spinning bike intervals

Tuesday 7/13/10

45 min AM moring fasted walk

later pvc pipe, lax ball, stretching, mobility work, bridges and clams etc

30 min PM walk

Wensday 7/14/10
5 min treadmill
Flat Bench 190 x9x9x8
Pull downs 160x3x8
Inverse rows w/straps bwx3x15
Push ups w/ feet elevated bwx3x30
Rear delts on LF machine 115x5x8
KB ext 30x3x15
DB hammer curls 35x2x10
15 min spinning bike intervals

Thursday 7/15/10

60 min AM morning fasted

Recovery stuff
Shoulder Rehab ext/int x3 90degree ext rotx3

Gugunir
07-17-2010, 06:59 PM
Fri 7/16/10

5 min treadmill
lateral band walks x2
cook hip lift x3
clams x2
Airplanes x2
Hip Flexor stretches x4
Dowel bw squats, lunges, lateral lunges x30
BSS bw 2x15
KB 1 leg rdl 20x4x10
KB row 15x2x15
KB farmers walk 30x2x50 yards
KB swings 25x2x10
Stir the Pots x5
Side planks x4
15 min intervals on spinning bike

Sat 7/17/10
warm up mobility drills etc
cook hip lift x3
clams x3
20 min arc trainer intervals
15 min bike intervals
a lot of hip/psoas soft tissue work and stretching

A little sore and stiff after yesterday cant tell if its good or bad. Its been so long since I really got a good lower body workout in.

Gugunir
07-18-2010, 11:24 AM
Sun 7/18/10
warm up mobility drills etc
cook hip lift x3
clams x3
20 min arc trainer intervals
15 min bike intervals
a lot of hip/psoas soft tissue work,stretching, etc.

Shoulder Rehab
int/ext rotations 7.5x3x10
shoulder horn 5x3x10
Pull aparts 2x15
Wall walks 2x15

Gugunir
07-20-2010, 02:26 PM
Tues 7/20/10 Physical Therapy

Air Dyne 10 min
stretching warmup etc
Dowel squats, lunges, side lunges x30x10x10
Stir the Pots 5x30 sec
Side Planks 3x25 sec
Conventional dead lift w/bumper plates 95x2x6 Easy, trainer said my form was perfect still anxious as can be.
Cable walkouts 50x3x1
1 leg bridges 2x10 Was slightly ext my back and going to far up before, cleared up the form.
KB swings 1 arm 25x2x10
Unilateral KB lift 35x3x10
Ball tosses center x10
side x10
Fingers crossed about the dead lift but I have to pass that mental barrier and gain more confidence. The chronic pain is gone and I have been making slow and steady progress ever since I started in the post rehab program.

Later 30 min walk pvc pipe, lax ball stretching etc.

Gugunir
07-22-2010, 02:22 PM
Thurs 7/22/10

Upper
5 min warm up
Flat Bench 205x8x6x5 185x8
Pull downs 260x10x8x8
Push ups bw x30x25x25
Inverse rows w/straps bwx15x15x12
KB ext 30x3x15
DB hammers 35x2x10
Rear delts on LF flie machine 115x4x10
10 min treadmill on incline
10 min spinning bike intervals

Glute felt twingy but no referred symptoms today next week is deload looking forward to it. Some days are better then others.

Gugunir
07-26-2010, 09:35 AM
Fri 7/23/10
Two 45 min walks morning and evening
mobility drills, stretching, corrective stuff etc

Sat 7/24/10
Hip lift x2x10
Clams x2x12
Hip Flexor Stretch x2
Dowel Squat, Lunge, Lateral Lunge x30
BSS BWx3x15
1 Leg RDL 20x2x12
KB Farmers Walk x2x50 yards
KB swings 25x2x10
Cable Walkouts 32.5x2 To heavy, did not feel like I was in control
Cable 1 arm rows 32.5x2x10
Sir the Pots x5x30sec
Side Planks x3x30 sec
Treadmill 10 min
Bike 10 min

Sun 7/25/10
Dynamic Warmup etc
20 min Arc Trainer
15 Treadmeill

Mon 7/26/10

Two walks Morning and Evening
Hip Liftx3
Clamsx2
Planks on ballx3
Side Planksx3
Rotary Control Drillsx3
Stretching

Beginning of the Deload week.

Gugunir
08-01-2010, 07:57 AM
I have not been doing anything of note this week except cardio and rehab exercises all in all pretty boring stuff. I have decided to enter this meet http://www.powerliftingwatch.com/powerlifting-meets/ssa/2010/asylum-power, I need something to focus on and keep me grounded. Other then that the only thing htat is bugging me know is my knee, it band ,and right hp which all seem related. It does not look like anything serous but another conundrum to solve.

Gugunir
08-02-2010, 07:05 AM
Mon 8/2/10
Hip lift x2x10
Clams x2x12
Hip Flexor Stretch x2
Dowel Squat, Lunge, Lateral Lunge x30
KB 1 leg RDL 25x3x10
BSS bw x3x15
KB renegade row 15x2x15
KB 1 arm swings 25x2x12
cable walkouts 25x2x1
stir the pots x3x30sec
side planks x3x30 sec

10min treadmill 4 incline 40/20 intervals
10 min spinning bike

I lowered the volume a bit, I figured all I need to do is keep my lower body healthy and just concentrate on my bench press. This training cycle I want bring the rows to 20, my KB swings to 30 and up the 1 arm cable rows to 40. I am also going to add in some extra tricep and pec work on Saturday nothing major just some bb ext and flies to add in some extra hypertrophy work and safe guard my pec delt tie in.

Gugunir
08-09-2010, 11:11 AM
Mon 8/8/10
Hip and Ankle mobility drills
Hip lift
Lateral Band walks
Dowel squats, lunges, lateral lunges, rdl's
KB RDL 25x3x10
KB renegade row 20x2x10
BSS bwx3x20
KB 1 arm swings 25x2x15
Cable Walkouts 25x2x1
Stir the Pots x4x30 sec
Side Planks x2x50 sec

Treadmill and Spinning Bike 20 min
Later in the Day- Chiro/ART

I forgot to post all of last week , only important thing is that I got 185x3x8 on the bench, added straight bar ext for my tri's and worked on my posture in regards top walking on the treadmill along with adding in more stretching and mobility drills. I am also trying to get to in to work with a movement specialist in my area but need a script from the doc

Gugunir
08-10-2010, 06:08 AM
Tuesday 8/9/10
Recovery
20 min treadmill incline with variable speeds
lots of pvc pipe rolling and stretching 20min
whirlpool

I decide to stop taking long walks outside as a form of cardio because they jack up my back if I go for an hour or more I also got an appointment with the PT who specializes in movement analysis next week I am really looking forward to it. All is well, sort of.

Gugunir
08-12-2010, 05:35 AM
Wen 8/11/12
Upper
warm-up
Flat Bench BB 135x5 155x5 185x5 205x5 215x5 205x5 185x8
Push ups feet elevated bw x30 x30
Pull downs neutral grip bar 165x3x8
Inverse Rows w/ straps bw x15 x15 x12
BB triceps ext 95x5x10
db hammer curls 40x2x10
Machine rear delt reveres fly 90x5x10
Then some unilateral work on my left side and mini band work, messing around with push-ups and delt raises. I am still trying to find more exercise to help with my shoulder stability, but I think just generally strengthening my front medial and rear delts is what I really need i.e. direct overhead work.

15 min intervals training

Good training session then I went home and finished of 3/4 a box of double stuffed Oreo's with milk and whey protein.

Thur 8/12/10
Recovery work
25 min treadmill
pvc pipe, stretching, lax ball
ext/int/90 degree rotations x2x15
whirpool and more stretching

Gugunir
08-14-2010, 12:38 PM
Friday 8/13/10

So today I went to the new PT. Wow so comprehensive and complicated it really overwhelmed me but I was very impressed. In short my hips and T spine are all guncked up pretty bad. Now I knew that there were issues, but it is pretty bad. Depressing yes but it is the way forward.

Later on that day
Single leg squats x3x10
Bulgarian split squat x3x15
Lateral Squats x2x12
KB farmers walk 30x2x50 yards
KB 1 arm swings 25x3x10
bridge and curl with ex ball x2x12
Stir the Pots x3x35 sec
Side planks x2x30
Cable walkouts 25x2x1

Did not have time for cardio really rushed

Sat 8/14/10

Did not get any sleep and had a stomach flew, feel like death so no training today-depressing. Things still feel kind off out in the air, I just want to really feel like everything is getting dialed in but it is what it is.

Gugunir
08-14-2010, 12:46 PM
Sun 8/15/10
Stretching active warm-up etc
20 min arc trainer
20 min treadmill
ext int 90 degree rot x3x15
pull apartsx3x15

Gugunir
08-19-2010, 08:27 AM
Mon8/16/10
Warmup-stretching activations drills etc
bw split squat 3x30
KB 1 arm swing 25x3x12
KB 1 arm row 20x3x10
Hip lift and curl w/ ball 2x15
Side Planks 3x30
Spinning Bike 4 miles tabata method
Tues 8/17/10
25 min am cardio
Wen 8/18/10
warmup
Flat Bench BB 135x5 155x5 185x5 205x3 225x4 215x3 205x3 x3
Push ups feet elevated bw x30 x30
Pull downs neutral grip bar 165x3x8
Inverse Rows w/ straps bw x15 x15 x12
BB triceps ext 95x5x10
db hammer curls 40x2x10
Machine rear delt reveres fly 90x5x10
15 min intervals on bike

Still working things out at PT in regards to my knee and IT band, so complicated getting frustrated.

Thurs 8/19/10
25 min am cardio

Gugunir
08-20-2010, 07:13 PM
Fri 8/20/10
Lower-Rehab
Dynamic Hip flexor stretching x5
Cook Hip Lift x2
Lateral Band Walks x2
Balance drills x1
BW squat, lunge, lateral lunge, 1-leg rdl, 1-leg squat x10
BSS bwx3x15
KB farmers walk 30x3x50 yards
KB 1arm swing 25x3x12
Cable anti rotary walkout 25x2
Cable 1 arm rotational row 15x2x8 like a cable chop lift with more hip movement
Stir the Pots suppersetted w/ side planks x2x30
15 min tabata intervals on spinning bike

nerve mobilization x2x10 twice today
more stretching and soft tissue work

Gugunir
08-25-2010, 09:21 AM
Sat and Sun 8/21 8/22
30 min cardio AM empty stomach

Mon 8/23
Hip flexor stretches
cook hip lift x2
lateral band walks x2
bw squat, lunge, lateral lunge, and 1 leg rdl x10
1 leg squat bwx2x12
KB 1 arm swing 25x2x12
KB row 20x2x10
Cable rotary row 15x2x12
Stir the pots and Side Planks x3x30 sec
10 min treadmill
3 miles bike tabata method

Tue 3/24
30 min AM cardio treadmill
mini rotations x3x20 sec

Wen 3/25
Delaod upper
Bench press 135x2x12
Pulldown 120x3x12
Rotary row 15x2x12 These are not feeling right, my IT band was burning up.
pull aparts x3x15
KB ext 30x2x12
DB curl 30x1x12
hip rotations 6lb med ballx3x12

The rotary movements do not feel good, and my old upper back injury is acting up. I will talk this over with my pt, other then that every thing is working out well, especially the nerve mobilization drill. My sciatica while I sleep has dissipated and my right glute feels much better.

Gugunir
08-28-2010, 08:57 AM
Thur 3/26
30 min treadmill 5 incline 4-4.5mph
Fooled around with my bench press after reading the new article posted here 145x2x12

I then went home and had a feast with my family from Belgium lots of beer chocolate and blueberry shortcake.

Fri 3/27
Physical Therapy- We added in some new stretches and addressed my upper back. Which turned out to be my fourth rib, we did some muscle energy techniques and they helped greatly. My hip flexor dynamic stretch isgetting loaded with a med ball and he gave me a dynamic plank variation to use. Still tweaking things hear and there but feeling better


Later
Hip flexor stretches
cook hip lift x2
lateral band walks x2
bw squat, lunge, lateral lunge, and 1 leg rdl x10
BSS bwx2x15
KB 1 arm swings 25x2x12
KB farmers walk 30x2x50 yards
Cable walkouts 25x2
Stir the pots and Side Planks x3x30 sec
10 min treadmill
2 miles bike tabata method

Sat 3/28
Rest- Just stretching, foam rolling, rehab movements and some light walking.
mini rotations x3x20 sec
Int/Ext rotations 2x10

Sun 3/29
Cardio 30 min Arc trainer
Dynamic Plank 2x10
Hip Rotations 3kg med ball x3x10

Then later in the day I went for a 3-4 mile hike with my relatives out in the country and then devoured pasta and meat sauce that has been in the making for three days. A fine way to end my "vacations" with my relatives, now its time to put the nose to the proverbial grindstone and get back to work, no more micro brews or sweats for me:(:(.

Mon 3/30
Upper
Y T L's x2
Int/ Ext rot x2
Hip flexor stretch- dynamic and static x5
Balance drill x2
Flat bench press 190 x10 195x10 185 x 10
Push-up feet on high box bwx30 x30
Rev grip pull down 160x3x10
1 arm cable row 50x3x10
Rear Delts on LF machine 105x4x10
BB ext 105x5x8
Tabata on Spinning Bike 3 miles
Great session must be the Doppelbock's from last night, The push ups with my feet on the bench really challenged my core/abs much more then planks. I might actually cut down on the planks and up the push ups with variations i.e. med balls, different hand placement, blast straps etc.

Gugunir
08-31-2010, 09:14 AM
Tues 8/31
AM morning Cardio
Treadmill 5 inc 4-4.5mph 27 min
Stretching corrective exercises etc.
Pretty boring over all.

Gugunir
09-02-2010, 05:53 AM
Wen 9/1
Lower and Core
Hip flexor stretches
cook hip lift x2
lateral band walks x2
bw squat, lunge, lateral lunge, and 1 leg rdl x10
BW 1 leg squats off a bench 3x12
KB waiters walks- hold the KB heads ups and walk 30x2x60 yards
KB arm swings 25x3x12
Cable walkouts 25x2
Dynamic rotary plank x2
Stir the pots x3
Side Planks x2
3 mile tabata on spinning bike
Stretching corrective exercises etc.

Decent workout, I need to get a set up so I can really sit back with the 1 leg squat and not bang my bum knee up. They also need heavier KB,ss for when I do the waiters walk its much to easy know, I might switch to DB's next time

Gugunir
09-02-2010, 06:10 AM
Thur 9/2
AM cardio 30 min treadmill
stretching and corrective exercises etc

Gugunir
09-03-2010, 02:42 PM
Fri 9/3
Ext/Int rotations x2
YTL x2
CG bench press 45x2x10 95x10 135x10 155x10 185x10 200x10
Pushup feet on 4 in box x30 x30
Banded Flies medium (purple) x2x15
Nuetral grip pulldown 160x3x10
Inverse Row feet on 20in box x3x15
Reardelt LF machine 115x4x10
DB curls x3

Then PT we added in some thorasic mobility stuff and some tweaks to a number of my exercises. He also said my right hip was much looser and less caught up.
Good session all in all,

Gugunir
09-03-2010, 02:46 PM
Sat 9/4
Stretches etc
cook hip lift x2
lateral band walks x2
bw squat, lunge, lateral lunge, and 1 leg rdl x10
Hip Rotations 2kg med ball x3x10
Hip Step ups 2kg med ball w/ arm movements x3x10
KB 1 arm swing 25x2x15
25 Arc trainer intervals
Giant Set
Dynamic planks x2
Stir the pots x2
Side Planks x2

I am upping my nerve mob drills to 4 times a day now and incorporating the t spine mobility exercises my pt gave me, some times I feel a bit overwhelmed with all this stuff.

Gugunir
09-06-2010, 07:31 AM
Sun 9/5
Morning Cardio 30 min Treadmill
Hip rehab stuff

Mon 9/6
Ext/Int rotations x2
YTL x2
Hip Rehab stuff etc
Flat bench 45x10 95x10 135x5 155x5 185x5 205x5 225x6 x4 205x6 Post injury PR:):)
Rev grip pull downs 165x3x10
Push ups feet on 4in box x30 x30
1 arm cable row 70x3x12 Finally upped the load on this, 50 is just to light
Rear delts x6
KB ext on floor 40x4x8
3 miles tabata intervals spinning bike

Did not feel like training today every gym around me was closed so I had to chuck up some cash for a local fitness club. I turned out to be well equipped KB, trx, etc decent facility. I have decided to up my carbs and change around the macros in my diet, I can finally train to a sufficient intensity to actually put on muscle mass and gain strength so I figure the diet should reflect this.

Gugunir
09-07-2010, 01:47 PM
Tue 9/7
25 min Interval cardio
Mini rotations x3
Hips, stretching, foam rolling etc.

First day back at school ugh.

Gugunir
09-08-2010, 10:30 AM
Wen 9/8
Lower and Core
Hip flexor stretches
Hip rotations x3
lateral band walks x2
bw squat, lunge, lateral lunge, and 1 leg rdl x10
BW 1 leg squats off a bench 3x12 -Finally set these up right.
KB waiters walk 30x1x50 yards DB 40x1x25 yards -Much harder I will stick with the KB and up the distance.
KB 1 arm swings 25x3x12 -Form is spot on really enjoying these as of late.
Cable walkouts x2
Dynamic planks x2
Stir the pots x2
Side Planks x2
3 miles tabata on bike
More stretching and soft tissue work.

Gugunir
09-10-2010, 10:38 AM
Fri 9/10
Upper
Ext/Int rotations 10x2x10
YTL 2.5x2
CG bench press 45x10 135x8 155x8 185x5 205x5 215x5 205x5
Neutral Grip pull down 160x3x8
Inverse Rows feet on 4 in box bwx3x15
Push ups feet on 4 in box bw x30 x30
Rear delts on LF machine 115x4x10
DB curls 40x8 35x8 30x8 20x10

3 miles tabata method bike

Physical Therapy at 2:00 PM

We added in some loaded lunges and side lunges, I guess I would call them functional in that they are modified to mimic every day activities i.e. picking **** up. The hip step ups and rotations were also modified by adding more range of motion, good and productive session.

Gugunir
09-11-2010, 05:52 AM
Sat 9/11
Hip flexor stretches x3
Hip Step ups x3
lateral band walks x2
bw squat, lunge, lateral lunge, and 1 leg rdl x10
KB 1 arms swing 25x3x10
25 min arc trainer intervals
dynamic planks
stir the pots
side planks

Drank to much beer and fell asleep eating my moms homemade chocolate chip cookies.

Gugunir
09-12-2010, 07:04 AM
Sun 9/12
Morning cardio
Hip flexor strechx4
hip step ups 8lb med ballx3x10
hip rotations 8lb med ballx3x10
20 min Cross trainer-intervals
10 min bike-intervals

Gugunir
09-13-2010, 06:07 AM
Mon 9/13
Upper
Ext/Int rotations 10x2
YTL 5x2
Hip Rehab stuff etc
Flat bench 45x10 95x10 135x5 155x5 185x5 205x5 235x3 225x4 x3
Rev grip pull downs 180x3x10
Push ups feet on 4in box x30 x30
1 arm cable row 40x3x12 Different cable system
Rear delts x4
KB ext 30x15 x12
BB ext 75x12 x12
1 arm pushown mini band left arm x30 x30

5 miles 40/20 intervals spinning bike

Gugunir
09-17-2010, 10:43 AM
Wen 9/15
Lower and Core
Hip flexor stretches
Hip rotations x3
lateral band walks x2
bw squat, lunge, lateral lunge, and 1 leg rdl x10
"functional" lunge and side lunge DB's on shoulderx10
Pistol squats3x15
KB waiters walk 30x2x65 yards
KB 1 arm swings 25x3x12 -
Cable walkouts w/press 25x3
Stir the Pots x3
15 min intervals on bike
More stretching and soft tissue work.

Gugunir
09-17-2010, 10:46 AM
Fri 9/16
Upper
hip flexor stretching static and dynamicx4
hip step ups 6lb med ballx3x12
Ext/Int rotations 10x2x10
YTL x2
CG bench press 45x10 135x8 155x8 185x5 205x3 225 x3x 3 x3 with a pause, very easy
Neutral Grip pull down 160x3x8
Inverse Rows feet on 5 in box bwx3x15
Push ups feet on 4 in box bw x30 x30
Rear delts on LF machine 115x4x10
DB curls 40x8 40x8 30x10

3 miles tabata method bike

Recovery-stretching, foam rolling, nerve mob, etc. Next week is deload :) and message therapy:)

Last PT session, you never want to burn bridges

Gugunir
09-17-2010, 02:59 PM
Sat 9/17
Hip flexor stretches x3
lateral band walks x2
Hip Step ups 8lbmed ballx3x10
Hip rotations 8lbmed ballx3x10
BWsquat, lunge, lateral lunge, and 1 leg rdl x10
KB 1 arms swing 25x3x10
25 min arc trainer intervals

Knee is bugging me a lot,
Recovery-stretching, foam rolling, nerve mob, etc.

Feel real beat up today.

Gugunir
09-19-2010, 07:00 AM
Sun 9/10
To sick to do anything but take some walks outside, feel horrible.
Went for a 4-5 mile hike with my family, felt better afterward. The knees are still a bit off though.

Gugunir
09-19-2010, 06:25 PM
Mon 9/20/10
Upper Deload
A)Hip stretches x4
Hip med ball rotations 8x3x10
Hip med ball step ups 8x3x10
B)int/ext rot x3
ytl'sx3
C)Flat Bench 135x2x15
Pull down 135x2x15
KB 1 arm row 25x2x10
Push ups bwx2x25
mini band push down x2x50
D)15 min arc trainer -Tried a different kind of Arc Trainer hips/glute did not like it, back to the bike for me:)

Later in the Day Chiro/ ART and then some massage therapy later in the week.

Gugunir
09-24-2010, 09:39 AM
Wen 9/22/10
Hip flexor stretches x3
lateral band walks x2
cook hip lift x2
Hip rotations 8lbmed ballx3x10
BWsquat, lunge, lateral lunge, and 1 leg rdl x10
DB front lunge and lateral lunge 10x1x10
1 leg squat bw x2x12
KB 1 arms swing 30x2x8
KB farmer walk 30x2x50 yards
cable anti rotary x2
STPx4
15 min bike intervals
Fri 9/24/10
Hip flexor stretch x4
Hip Step ups 8lbmed ballx3x10
Hip rotations 8lbmed ballx3x10
int/ext rot x2x10
ytl x2x30
CG bench press 135x2x10
Push ups bwx2x30
Inverse row w/straps bw x2x15
Pull downs 120x2x12
DB curl 25x2x10
Band pull a parts mini's x 2x30
15 min cross trainer and bike intervals 40/20- Hip/Glute and knee feel much better.

I figured out what caused my glute to feel off. It was the combination of the mini rotations and different style of arc trainer, those two are getting crossed of the list.

Gugunir
09-25-2010, 09:25 AM
Sat 9/25/10
Hip flexor stretches x3
Groin stretch x2
lateral band walks x2
cook hip lift x2
BW squat, lunge, lateral lunge 1x20
25 Arc Trainer 40/20 intervals felt much better on my glute/hip then the other version
Dynamic planks 2x15
Stir the Pots x3x30 sec
Planks w/ marching feet 1x30

Abs were fried, good cardio/core session.
Later-
Stretching, foam rolling, nerve mob, etc

Gugunir
09-26-2010, 06:43 AM
Sun 9/26/10
Hip flexor stretch x4
Hip Step ups 8lbmed ballx3x10
Hip rotations 8lbmed ballx3x10
35 min cardio cross trainer and treadmill

I ate a whole carton of ice cream last night so it time to burn that off. I am also cutting out the 1 leg squats and will begin to wear my knee brace every cardio session. I believe the 1 leg squats are contributing to my knee pain and hip/glute discomfort. I will begin the doing Bulgarian split squats instead, beginning with just 10 lbs for the first month and aiming for the 15-25 rep range. Before they put my back in extension but with my hip flexors functioning as they should this should no longer be an issue. Other then all this I am just anxious as can be it must be school plus my predisposition to worry about every thing, hopefully all shall go well this next training cycle.

Gugunir
09-27-2010, 06:11 AM
Mon 9/27/2010
T-spine mobility drills
Hip flexor stretch x4
Groin stretch x3
int/ext rot x2x10
ytl x2x30
Flat Bench 45x10 95x10 135x10 155x5 185x5 200x9 x8 x6 - form is much better
Rev grip pull downs 170x3x8 -harder then usual
Push ups w/ feet up bwx2x30+
1 Arm cable rows 40x3x10
Rear delts mini band x4x20
KB ext w/ mini band 30x20 x15 x12
3 miles spinning bike- tabata intervals-have to give my knee a break.
Felt like crap today. Anxiety was really kicking in bad about my back and school. Told it to go to hell then went in and hit my numbers like always :)

Gugunir
09-29-2010, 11:32 AM
Wen 9/29/10 Lower and Core
Foam roll and tennis ball
Hip and Groin stretches x3
cook hip lift x2x10
Hip rotations 8lbmed ballx3x10
Balance drills x3
Dowel Squat w/ mini's around the knees x30 Lungex10 Lateral Lungex10
DB front lunge 10x1x10
DB Bulgarian split squat 15x2x12
KB 1 arms swing 30x3x8
KB farmer walk 30x2x50 yards
cable anti rotary x2
Side Planks x2x30 sec
Stir the Pots x2x30 sec
15 min bike intervals
Knee and hip felt much better. The Bulgarians felt fine, I just need to stretch out my right quad and hip more next time as they tend to tighten up quite quickly.

Gugunir
09-30-2010, 02:19 PM
Thur 9/30/10
Had acupuncture today was different and will see how I feel tomorrow.
Just a walk and general stretching and foam rolling, nerve flossing ,etc.

Gugunir
10-01-2010, 10:23 AM
Oct/1/10 Upper
Hip flexor stretch x4
Hip Step ups 8lbmed ballx2x10
Hip rotations 8lbmed ballx2x10
Balance drills x2
int/ext rot x2x10
Y T L's x2x30
CG Bench Press 45x10 95x10 135x10 155x8 190x10 x8 x8 very easy form spot on :)
Pull downs 160x3x10
Inverse Row feet up bwx3x15
Push ups feet up bwx2x30
LF rear delts 130x3x8
DB curls 30x3x10
Attempted cardio on the treadmill but my IT band was acting gay and I felt like I was going to hack up a lung and faint. Damn this cold.
Acupunture-well I could see where she poked me, and today in some spots especially the glute it feels like I got a shot. I did notice less of a discrepancy on my right and left side in all my exercises. Last night my right glute felt weird and it still does a little bit today, but I expected that.

Gugunir
10-02-2010, 06:10 AM
Sat 10/2/10
Foam roll and tennis ball
Hip, Quad/TFL, and Groin stretches x3
Hip steps 8lb med ball x3
cook hip lift x2x10
Balance drills x2
Dowel Squat x30 Lungex10 Lateral Lungex10
20 min cross trainer
15 min bike

Later
Rotary control drills x2
Stir the Pots x2x40 sec
More stretching

Gugunir
10-04-2010, 06:29 AM
Oct/4/10 Upper
T-spine mobility drills and foam rolling
Hip flexor stretch and quad stretches x4
int/ext rot x2x10
YTL's 2.5x2x30
Flat Bench 45x10 95x10 135x10 155x5 185x5 205x5 230x5 x4 225x4
Rev grip pull downs 180x3x8
Push ups w/ feet up bwx2x30+
1 Arm cable rows 40x3x12
Rear delts on LF fly machine 130x3x8
KB ext w/ mini band looped 30x4x10
4 mile bike intervals 40/20

Decent training session. I have decided to change the rev grip pull downs to using the v-bar as it much easier on my shoulder and bicep tendon. I also made a slight adjustment on the cable rows bringing the cable up a tad bit higher, as it felt awkward lower down.

Gugunir
10-06-2010, 05:43 AM
Wen Oct/6/10 Lower-Rehab
Foam rolling and tennis ball- lower body
Hip flexor,quad,groin and hammy stretches x3
Cook hip lift x2
Lateral band walks x2
BW squat, lunge, lateral lunge x10
DB front lunge and lateral lunge 10x1x10
Bulgarian Split squat 20x2x15 on right 20 on left
KB 1 arms swing 30x3x10 My glute twinged a bit for a moment, right where the acu pricked me-don't know what to make of it other then she really hit a nerve. couldn't reproduce the pain so I guess it OK.
KB farmer walk 30x2x50 yards
cable anti rotary x2
Side Planks x2
Stir the Pots x2
Inclined Treadmill 20 min

I am really increasing the amount of stretching I am doing both post and pre workout because of school on Tuesday and Thursday. Sitting in three 80 min classes back to back just tightens me up like nothing else so I have to compensate for this by adding in more mobility and flexibility work on non school day. A 30-40 min walk is about all I can must on them and then I am shot after doing homework and all.

Gugunir
10-08-2010, 11:44 AM
Fri Oct/8/10 Upper
Foam rolling upper,Hip stretches, etc
int/ext rot 10x2x10
YTL's 2.5x2x10
KB 1 arm swing 30x2x6 I let my free arm just flow up and down with the KB, felt better on my back and my glutes really fired.
CG Bench Press 45x10 x10 135x10 155x8 185x5 225x5 x5 215 x5 Added my old ATP wrist wraps, felt a bit awkward.
Inverse Row feet on bench bwx3x15-20 with a static hold on the last rep
Pull Downs 170x3x8
Push ups feet on bench bwx2x30
DB curls 30x3x10
Rear delt- went back and forth between the LF fly machine and my mini band x5
4 miles bike intervals

Later- Got some ART done on my right piriformis and IT band and Quad, and then set up a appointment with a new acupuncturist that my chiro recommended.
I think I will be adding in a set of KB swing as part of my general warm up, it really seemed to prime my body for my workout especially my bad right shoulder.

Gugunir
10-10-2010, 09:54 AM
Sat Oct/9/10 Morning fasted Cardio
Foam rolling
Stretching
BW lunges, squats and lateral squats x10
hip lifts x2
Cross Trainer and Treadmill 35+ min

Later in the day
Pallof Press min band looped around pillar outside x3x8
Front planks x3x40sec
3 mile hike outside

Drank a bunch of beer and devoured a whole plateful of cookies with a bowel of frosted flakes :).

Sun Oct/10/10 Morning fasted cardio
Foam rolling
Stretching
Cross Trainer and Treadmill 35+ min

More stretching and foam rolling at home

Gugunir
10-11-2010, 06:25 AM
Mon Oct/11/10 Upper
warm up-
Foam rolling upper,Hip stretches, etc
int/ext rot 10x2x10
YTL's 2.5x2x10
KB 1 arm swing 20x1x10
Workout-
Flat Bench Press 45x10 95x10 135x5 155x3 185x3 205x3 240x3x3 with a pause :)
1 Arm cable rows 40x3x10 Felt much better then last time.
V-Bar Pulldowns 180x3x10
Pushups feet up bwx2x30+
Rear delts LF fly machine and mini bandsx4
KB ext w/ mini bands looped 30 x4x8

3 miles bike intervals

Good bench session, the 240 started off kind off funny but by the last set my form was perfect. By putting a horizontal rowing movement in first my shoulder felt much better on the bench. I got a very bad stomach cramp while on the bike so I had to call it a day and end with only 3 miles

Gugunir
10-13-2010, 03:14 PM
Wen Lower and Core Oct/13/10
Foam rolling and tennis ball- lower body
Hip flexor,quad,groin stretches x3
Cook hip lift x2
BW squat, lunge, lateral lunge x10
Bulgarian Split squat 25x3x10
KB 1 arms swing 30x3x10
KB farmer walk 30x2x50 yards
cable anti rotary x2
Stir the Pots x3
Spinning Bike 5 mile intervals
Knee IT band killing me

Had acupuncture today, very impressed with this practitioner.

Gugunir
10-15-2010, 09:17 AM
Fri Oct/15/10 Upper
Foam rolling upper,Hip stretches, etc
int/ext rot 10x2x10
YTL's 2.5x2x10
KB 1 arm swing 20x1x10
CG Bench Press 45x10 95x10 135x10 155x8 185x5 205x5 230 x3 x3 x3
Inverse Row feet on bench bwx3x15-20 with a static hold on the last rep
Neutral Bar Pull Downs 160x3x12
Push ups feet on bench bwx2x30
DB curls 35x3x8
Rear delt- went back and forth between the LF fly machine and my mini band x5
20 min treadmill 4 incline 4.1-4.5 mph Give my IT band a break

Ice right pec and right hip/back 20 min

Good upper session. I almost ended up overarching my low back on my last set of the close grips, reset and everything felt ok, crossing my fingers because I am a nervous person. Next week is deload and I am setting up a appointment for some chiro/ART and massage therapy I need to have some work done on my right shoulder/pec to keep it healthy and injury free.

Later in the day- Lower body stretching

Gugunir
10-17-2010, 11:15 AM
Sat Oct/16/10 Morning fasted Cardio
Foam rolling
Stretching
BW lunges, squats and lateral squats x10
hip lifts x2
hip rotations 8lb med ball x3x12
balance drills x2
Cross Trainer and Treadmill 35+ min

Later
Side Planks 2x45 sec
Front plank w/Swiss ball 3x20
Jack knifes w/Swiss ball 2x8 Have not done these in a while, there was no clinking in my back or hips like before.




Sun Oct/17/10 Morning fasted cardio
Foam rolling
Stretching
Cross Trainer and Treadmill 35+ min

More stretching and foam rolling at home

Gugunir
10-20-2010, 06:55 AM
Mon Oct 18/10 Upper Deload
Foam rolling Stretching etc
Med ball hip rotations 10x3x10
int/ext rot 10x3x12
YTL's 2.5x3x10
KB 1 arm swing 20x1x10
Push ups BWx2x30
1 Arm Cable rows 20x2x15
Mini band pull aparts x3x12
Cable push downs x2x20
25 Min Tread mill

Massage therapy in the afternoon.
Wen Oct/20/10 Lower Core Deload
Foam rolling Stretching etc
Hip lift
med ball hip rotations 10x3x10
dowel squat lunge and lateral squat x1
BSS bwx2x20
KB 1 arm swing 30x2x10
KB farmers walk 30x2x50 yards
KB renegade rows 25x3x10 Sick of Planks, but very challenging not a great deload week pick but you live and learn.
Side planks x1 min
25 min treadmill 4-5 incline 4.1-4.5mph Harder then I thought.

Pretty Boring stuff, more stretching at home. For the rest of the day I will be studying and meeting with a tutor for my Italian class, I hate school right now.

Friday 10/22/10 Upper deload
Foam rolling and stretching
Med ball hip rotations 8x3x10
int/ext rot 10x3x12
YTL's 2.5x3x10
Circuit
Flat Bench press 135x3x8
Inverse rows x3x10
Mini band pull apart x3x10
DB curls 20x2x10
mini band push downs x2x50

15 min spinning bike intervals
Ice my knee and hip 20 min
contrast shower

more stretching and foam rolling. Boring stuff to keep me healthy

Gugunir
10-24-2010, 08:03 AM
Sat Oct/23/10 Morning fasted Cardio
Foam rolling
Stretching
BW lunges, squats and lateral squats x10
hip lifts x2
balance drills x2
Cross Trainer and Bikel 35+ min

Later
Side Planks 2x45 sec
Front plank w/Swiss ball 2x30 sec
Jack knifes w/Swiss ball 2x10

Sun Oct/24/10 Morning fasted cardio
Foam rolling
Stretching
hip rotations 8lb medballx3x10
Cross Trainer and Bike 35+ min

Gugunir
10-25-2010, 07:04 AM
Mon/25/10 Upper
Foam rolling and stretching with a emphasis on my upper body
Int/Ext rot x2x10
YTL's 2.5x2x30
1 arm KB swing 20x1x12
Flat Bench 45x10 95x10 135x10 155x5 185x5 205x10 x8 x6 155x8
1 Arm cable rows 40x2x12 43x1x10
Pull downs with v-bar 180x3x8
Push ups w/ feet up bwx2x25+
Rear delts mini band x4x20
KB ext w/ mini band 30x4x15-20
Spinning bike 3 miles intervals

Ice and more ice. Feeling sick still cannot beat this cold uggh.

Current Diet

Breakfast- 1 scoop whey protein with 2 cups coffee fish oil and multivitamins.

post workout- 1 and half sweet potato, 2 scoops whey protein.

meal 3- 4 eggs, low fat nitrate free sausage, 2 oz reduced fat cheddar cheese, with veggies.

Meal 4- 1 cup low fat cottage cheese, 1 apple cut up and mixed with cinnamon and splenda.

Dinner- Some lean meat 8 or more oz's, complex carbs, veggies and or salad.

this usually come out to about 2,000 plus calories

Gugunir
10-27-2010, 06:42 AM
Wen Lower and Core Oct/27/10
Foam roller/lax ball/stretching & mobility
Cook hip lift x2
Seated Clams mini band 2x10
BW squat, lunge, lateral lunge x10
KB 1 arms swing 30x3x10
Bulgarian Split squat 20x3x10
KB farmer walk 30x2x50+ yards
Stir the Pots x3x30-40 secs
Anti rotary on cable column x2
20 min treadmill incline

Chiro/ART later in the day.

Gugunir
10-29-2010, 09:03 AM
Fri Upper Oct/29/10
Foam roller/lax ball/stretching- upper body emphasis
Int/Ext rotations x2x12
YTL's 2.5x2x20
1 Arm KB swing 20x1x10
CG Bench Press 45x10 x10 95x8 135x8 155x8 195x10 x8 x7
Inverse Rows feet on bench bwx4x15
Neutral Grip Pull downs 160x3x8
Push ups feet on bench bwx2x30- I added in a 10 sec static hold at the end of each set, fried my abs.
Rear delts x4
DB curls 35x3x10
3 Miles Spinning bike- intervals

Knee and IT band still off, but its getting better. Close Grips felt very smooth, much smoother then my normal bench press.

Gugunir
11-01-2010, 06:42 AM
Nov/1/10 Monday Upper
Foam rolling/lax ball/stretching/mobility drills
Int/Ext rot x2x10
YTL's 2.5x2x30
Flat Bench 45x10 95x10 135x10 155x5 185x5 230x5 x5 x5
1 Arm cable rows 43x3x10 I have to get my form checked on, or lower the load.
Pull downs with v-bar 180x3x8
Push ups w/ feet up bwx2x25+
Rear delts mini band x4x20
KB ext w/ mini band 30x4x15-20
Treadmill 20 mins

Knee still bugging me, looks like i will have to go to the ortho and get it checked again.

Gugunir
11-03-2010, 07:04 AM
November/3/10 Wen-Lower and Core

1)Foam roller/lax ball/stretching & mobility
Cook hip lift x2
Hip abduction wall slides x2
BW Squat and Lunge x10

2)KB 1 arms swing 30x3x10
DB step ups 30x2x10
BW 1 leg squats w/make shift trx 2x12
KB farmer walk 30x2x50+ yards
Stir the Pots x3x30-40 secs
Anti rotary on cable column x2-Still get that pop in my back, no pain or movement it just happens.

3)15 min treadmill incline-more speed less time

4)Stretching and Ice

I am going back to my old rehab routine I used last year for my knee in physical therapy, the only difference is the KB work and extra mobility and soft tissue work. A bit anxious about the whole thing, was not feeling good yesterday.

Gugunir
11-04-2010, 12:37 PM
November/4/10 Thurs Active Rest
Foam roller/lax ball/stretching/mobility
brisk walk 45 min outside
I have to unglue my body from sitting through three 80 min classes back to back.

Gugunir
11-05-2010, 06:57 AM
Nov/5/10 Fri Upper
Foam rolling/lax ball/stretching/mobility drills
Hip Abductor wall slides x2x10
Int/Ext rot x2x10
YTL's 2.5x2x30
1 Arm KB swing 20x1x10
CG bench press 225 x5 x5 x4
Inverse Row feet on bench bwx3x20
Nuetral grip pulldown 160x3x10
Push ups w/ feet up bwx2x25+
Rear delts mini band x3x20
DB curls 35x3x10
Bike 15 min Intervals- I am using a different type of bike the spinner seems to jack my IT band and knee up. I will see how I feel tomorrow
2 min – Easy Ride
1min – Hard ride
1min – Easy ride
45 sec – Hard ride
1:15 min – Easy ride
30 sec – Hard ride
1:30 min – Easy ride
15 sec – Hard ride
1:45 min – easy ride

At home- Ice and Stretching

I am getting a lift off from now on for all my heavy sets, it feels much better on my shoulder and I don't loose my set up or accidentally over arch my back. Good session in general

Diet Today

Meal 1- 1 scoop whey protein, large coffee, multivitamin, fish oils
Meal 2- 2 scoops whey protein, 2 small sweet potatoes
Meal 3- 4 egg omelet with 3 egg white, veggies,nitrate free sausage, low fat cheddar cheese
Meal 4 1 cup cottage cheese, apple
Meal 5 Pork Chops with squash soup and a salad.

Gugunir
11-06-2010, 06:09 AM
Sat Nov/6/10 Cardio
Foam rolling/lax ball/stretching/mobility drills
Hip Abductor wall slides x2x10
Cook Hip Lift x2x10
BW squats, lunge, and lateral lunge(left only)
Hip rotations 8lb med ballx2x12
30 min Cross Trainer intervals

Side Planks 1x60 sec
Mini band Pallof press -standing and split stance x2x15
Stir the Pots x2x30 sec

http://www.youtube.com/watch?v=OO419EcKzp8&feature=player_embedded
This is something I really want to add to my exercise selection, all i need is a basketball hoop net and some rope.

Gugunir
11-08-2010, 05:59 AM
Nov/8/10 Monday Upper
Foam rolling/lax ball/stretching/mobility drills
Int/Ext rot x2x10
YTL's 2.5x2x30
Flat Bench 45x10 95x10 135x10 155x5 185x5 245x3x3x3
1 Arm cable rows 43x3x10
Pull downs with v-bar 180x3x8
Push ups w/ feet up bwx2x25+
Rear Delts mini bandx4x20
Lying DB extensions 30x3x15
Bike and Treadmill 15 min 40/20 Intervals

Form was decent on the bench. I trained at a different Y and the bench was a bit different and I couldn't get my setup down. On the good side I could watch myself when doing the 1-arm rows and really dialed down the technique. For my next training cycle I will keep the same weights and work on my form.



Later- Ice and contrast shower
45 min walk outside-Got to enjoy the fall weather

Gugunir
11-09-2010, 06:23 AM
Nov/9/10 Tues active rest
Foam rolling/lax ball/stretching/mobility drills aka unglueing myself after a full day of class.
Hip Abductor wall slides x2x10
Glute Bridge x2x10
BW squats, lunge, and lateral lunge(left only)
Hip rotations x3x12
45 min walk outside, brisk pace

More stretching

Gugunir
11-10-2010, 06:26 AM
Nov/10/10 Wen Lower and Core
Foam rolling/lax ball/stretching/mobility drills
Hip Abductor wall slides x2x10
Cook Hip Lift x2x10
BW squats, lunge, and lateral lunge(left only)
1 Arm KB Swings 30x3x12
DB step-ups 30x2x15
TRX 1 Leg Squats bwx2x15
KB Waiters Walks 30x2x50 Yards
Stir the Pots x3x30 secs
Leg Curls with Swiss ballx2x10
Cable Kneeling 1 arm press x2x15
20 min Treadmill

Boring but it is better to be bored then injured.

Come home stretch and do homework then off to school for tutoring in Italian and a Doc appointment, really busy.

Gugunir
11-12-2010, 09:14 AM
Nov/5/10 Fri Upper
Warm up
Foam rolling/lax ball/stretching/mobility drills
Hip Abductor wall slides x2x10
Int/Ext rot x2x10
Hip Rotations 8lb med ballx2x12
YTL's 2.5x2x30
1 Arm KB swings 20x1x12
Training
CG bench press 230 x5 x5 x4 Wide Grip 185x12
Inverse Row feet on bench bwx3x20
Neutral grip pull down 160x3x10
Push ups w/ feet up bwx2x30
Rear delts mini band x4x20
DB curls 40x8 35x10 30x10
17 min treadmill intervals

Seeing the PT next week, my Doc thinks I might have tendinitis in my groin.

Later 45 min walk outside.

Gugunir
11-13-2010, 09:43 AM
Nov/13/10 Sat
Foam rolling/lax ball/stretching/mobility drills
Hip Abductor wall slides x2x10
Cook Hip Lift x2x10
BW squats, lunge, and lateral lunge(left only)
Cross Trainer 27 minutes intervals

Kneeling cable chop x3x12
Split Stance Kneeling cable chop x3x12
Pallof Press x1x12
Stir the Pots x3

I went light on the cable chops but will slowly increase the load as i gain for confidence and better form.

Gugunir
11-15-2010, 07:12 AM
11/15/10 Mon Deload upper
Foam rolling/lax ball/stretching/mobility drills
Hip Abductor wall slides x2x10
Int/Ext rot x2x10
Circuit -All light easy weight.
Hip Rotations 8lb med ballx3x12
Push ups x3x20
1 arm rows x2x15
pull aparts x2x15
pull down x2x15
db extensions x2x15
YTL's 2.5x2x30

Air-dyne 20 min intervals

ART/Chiro

Gugunir
11-17-2010, 06:24 AM
11/17/10 Wen Deload
Foam rolling/lax ball/stretching/mobility drills
Hip Abductor wall slides x2x10
Cook Hip Lift x2x10
1 Arm KB swings 30x2x8
BW step ups x2x10
Cable Chops x4
Stir the Pots x3

Had pt today, my knee is going to be fine the exercise modifaication and stretching looks like it should take care of. I am working with the same therapist I did in the summer for my back, so I am very confident that we will fix things up quickly.

Gugunir
11-19-2010, 05:37 AM
11/19/10 Friday Upper Deload and Cardio
Foam rolling/lax ball/stretching/mobility drills
Hip Abductor wall slides x2x10
Int/Ext rot x2x10
Hip Rotations 8lb med ballx2x12
Pull Aparts x2x20
1 Arm KB swing 20x6x1
Flat Bench 150x3x10
Inverse Rows bwx3x15
KB waiters walk 30x2x25 yards
BB curls 60x2x10 surprisingly hard
25 Min Treadmill
Stretching and Foam Rolling-Hips and IT band

Ice Massage on Lower IT band

Boring just got in and then got out. I read a great post at http://charlieweingroff.com/ this week about "packing" in your neck when doing kb swings as it promotes stability and a load of other stuff as well. They felt so much smoother and I could really feal the snap and hip extension.

Gugunir
11-20-2010, 05:52 AM
11/20/10 Saturday Cardio
Foam rolling/lax ball/stretching/mobility drills
Band walks x2
BW squats, lunge, and lateral lunge(left only)
30 min Cross Trainer intervals
Plank Variations x3

Yard work raking leaves and hauling them around the yard GPP I guess.

Going out for Dinner with my brother who just got back from school, this looks to be a good upcoming holiday week.

cheat day lamb,beers, cookies and ice cream for dinner:):):)

calories 3,242

fat 157.5

carbs 240.9

protein 210.7

Gugunir
11-21-2010, 05:52 AM
11/20/10 Sunday Cardio
Foam rolling/lax ball/stretching/mobility drills
35 Min Cardio Treadmill and Cross Trainer

Gugunir
11-22-2010, 07:05 AM
11/22/10 Mon Upper
Foam rolling/lax ball/stretching/mobility drills
Hip Abductor wall slides x2x10
Int/Ext rot x1x15
YTL's 2.5x1x30
Lying 90 degree rot 2.5x1x15
Close Grip Bench Press 45x20 95x10 135x10 155x10 195x10 x10 x8
1 Arm cable rows 43x3x15
Pull downs with v-bar 180x3x8
Push ups w/ feet up bwx2x25+
Rear delts mini band x3x20
Lying DB extensions 35x4x10
Treadmill 20 mins

Finally got my form down on the 1 arm rows, the key is start in a lunge position and use your glutes and hip to stabilize. It is still a very challenging exercise for me.

Gugunir
11-23-2010, 06:52 AM
11/23/10 Tues Active Rest
Foam Rolling/Lax Ball/ Stretching/Mobility Drills
45 min walk x2
Very sore from yesterdays training.

Gugunir
11-24-2010, 06:05 AM
11/24/10 Lower Rehab and Core
Foam rolling/lax ball/stretching/hip mob 1, hip mob 2, t-spine mob 1.
Lateral Band Walks athletic stance x2x25 yards
Cook Hip Lift x2x10
BW squats x30, lunge x15, and lateral lunge x10 (left only)
Hip rotations 8lb med ballx2x12
KB 1 Arm Swing 30x3x10
KB Waiters Walk 30x2x50 yards
Step ups on small box bwx2x15
Cable chop 30x2x15-Cable lift 15x1x15
Stir the Pots x2x30 (clock wise-counter clock wise-back and forth)
25 min Cardio Treadmill Intervals

Ice and stretching followed by hours of homework.

Gugunir
11-26-2010, 07:04 AM
11/25/10 Thanksgiving PM Cardio
Foam rolling/lax ball/stretching/hip mob 1, hip mob 2, t-spine mob 1.
15 min Air-dyne intervals
25 min Treadmill intervals
more foam rolling and stretching

Gugunir
11-26-2010, 07:16 AM
11/26/10 Friday Upper
Warmup
Foam rolling/lax ball/stretching/mobility drills
Hip Abductor wall slides x2x10
Int/Ext rot x1x15
YTL's 2.5x1x30
Lying 90 degree rot 2.5x1x15
Scapula retractions x1x20
Training
Flat Bench Press 45x10 95x10 135x10 155x8 205x10 x8 x8
Inverse Rows feet elevated bwx3x20+
Neutral Grip Pull downs 160x3x10
felt like crap and my glute felt off called it a day.

Gugunir
11-27-2010, 05:59 AM
11/27/10 Cardio Core
Foam Rolling
Static Stretching hip,glutes, and calves.
Dowel Lunge Squat and Lateral Squatx10
Lateral Band walks x2x25 yards ss w/ Glute Bride x2x10
Cross Trainer 25 min Intervals 30/30 3 miles
Cable Split Stance Chop 30x1x10 Press 20x1x10
Stir the Pots x3x30 sec
It looked liked my tfl and glute mini were cramping up one me yesterday. Nothing else can explain the pain, I did a bunch of slup tests and provocation movements and nothing set it off.:)
Barely any pain today, just icing and light stretching and hope everything goes fine for Mondays workout.

Gugunir
11-28-2010, 06:31 AM
11/28/10 Sunday Cardio
Foam Rolling and Stretching
Hip Rotations 8lb med ballx3x10
Cross Trainer 25 min Intervals
More foam rolling and stretching

Ice Hip and Knee 20 min x2

Hip/Glute is getting better I think the deep six just knotted up from Thursdays thanksgiving cardio session or I slept on it wrong all will be sorted out come Wednesday's pt session.
I have been reading this article to try to understand what is going on real interesting stuff-http://www.massagetherapy.com/articles/index.php/article_id/412/The-Deep-Six-Part-1

Gugunir
11-29-2010, 06:43 AM
11/29/10 Monday Upper
Warmup
Foam Rolling and Stretching
BW squats x1x20-Lateral Band walks x1x25 yards-KB swings 20x1x6
Int/Ext Rotations 10x1x15
YTL's 2.5x1x30
90 degree rotations 2.5x1x15
Training
Flat Bench Press 45x10 95x10 135x10 155x8 185x5 225x x x
1 Arm Cable Row 45x3x12
V-Bar Pull downs 180x3x8
Push ups x2x30+
Lying DB extension 35x3x12
Pull A part's mini band x3x20
20Min Treadmill

Ice Hip and Knee 15 min x2

I cannot wait until Wen for PT I want to figure out what is going on in my right hip/glute. My best bet is the internal external rotators of the hip got all bunched up and spassed out I also believe I may have built up a lot of Scar tissue there as well.

Gugunir
11-30-2010, 06:26 AM
11/30/10 Tuesday

45 min walks x2
Foam Rolling,Stretching, and Mobility

Gugunir
12-01-2010, 10:46 AM
12/1/10 Wen PT
10 min Treadmill 4.5 speed 5 incline
Foam Rolling and Stretching
Squats w/15 Ib body bar x30
Band Walks x3
1 Leg Bridges x3x10
1 Arm KB Swings 30x2x12
4 Way Standing Hip -extension/flexion/abduction/adduction x2x15
TRX 1 leg squats 2x15
Slide Board adduction x2x10
Plank Variations w/ slide board and TRX x4

45 min walk outside-brisk pace

Decent session it felt like a work out so that's always a good sign. I will just have to wait and see how I feel tomorrow.

Gugunir
12-03-2010, 06:40 AM
12/3/10 Friday Upper Accessory
Warmup
Foam rolling/lax ball/stretching/mobility drills
BW Squats and Lunges x10
Lateral Band walks x2x25 yards
4 Way Standing Hip -extension/flexion/abduction/adduction light tubingx2x15
Int/Ext rot x1x15
YTL's 2.5x1x30
Lying 90 degree rot 2.5x1x15

Training
KB bottoms up carry 30x2x50 Yards 200 Yards total
Close Grip Bench Press 45x10 95x10 135x10 155x8 215x x x
Inverse Rows feet elevated on bench bwx3x20+
Neutral Grip Pull downs 160x3x10
BB Curls 65x3x8
Mini band Pull Aparts x3x20
20Min Treadmill

More foam rolling and Stretching

Ice Hip and Knee.

Gugunir
12-06-2010, 05:51 AM
Sat and Sun 12/4/-12/5
AM cardio
30 min
Back was not feeling so hot. I attribute it to some of the stretches and exercises from PT.

Gugunir
12-06-2010, 05:54 AM
Warmup
Foam Rolling and Stretching
BW squats x1x20-Lateral Band walks x1x25 yards-KB swings 20x1x6
Int/Ext Rotations 10x1x15
YTL's 2.5x1x30
90 degree rotations 2.5x1x15
Training
Flat Bench Press 45x10 95x10 135x10 155x8 185x5 250x3x3x3
1 Arm Cable Row 45x3x12
V-Bar Pull downs 180x3x8
Push ups x2x30+
Lying DB extension 35x3x12
Pull A part's mini band x3x20
20Min Treadmill

Ice Hip and Knee 15 min x2

This will be my last real training session for 2 weeks. I feel beat up and need to take time off. Especially with my hip and glute bugging me now.

Gugunir
12-08-2010, 05:34 AM
12/8/10 Wen Core and Rehab
Warmup
Foam rolling/lax ball/stretching/mobility drills
BW Squats/Lunges x20
Lateral Band walks x2x25 yards
Cook Hip Lift x2x10
1 Arm KB swings 30x3x12
KB waiters walk 30x2x50 yards=200 Yards
Cable Press and Chop-Split stance x3
Rotary Control Drills x3
Low box step-ups x2-knee rehab
Bike and Treadmill 15 min moderate intervals

I have been feeling much better since laying of the pt stretches and exercises. I will still take a 2 week deload.

Gugunir
12-10-2010, 09:22 AM
12/10/10 Friday Upper
Dynamic Warm up
Static Hip Flexor Stretch
Close Grip Bench Press 235 x3 x3 x3
Flat Bench Wide Grip Thumb less 205x8
Inverse Row Feet on Bench BWx3x20
Pull downs with Handles 160x3x12
Pull Aparts Mini Band x3x30
DB Curls 35x3x10
Side Planks 2x45
Stir the Pots 3x30
15 Min Treadmill Intervals-Moderate
Stretching and Foam Rolling