-
Friday October 2, 2020 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST — SKIPPED
[b]Incline Cable Fly[/b]
12 x 20
TRICEPS
[b]Pulley Pushdowns[/b]
14,13,11 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
14,12,11 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
12,10,9 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,9 x 20
[b]Bent-Over Lateral Raise[/b]
11,10 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
-
Why does it take so long for me to realize some things?
Epiphany
45-degree leg presses make my lower spine (lumbar) go out of alignment. The newer leg press I have is seated. I did it for 9 months and no problem. Maybe cause I’m using light weights I just noticed it. But I really hurt it when I was younger and I combined the two instances this morning especially since I’m using light weight. They should be safer but even with legs/knees way out I must have too much spinal flexion.
Time to change to hack squats.
-
Saturday October 3, 2020 - Legs
Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
10,10 x 90 -
[b]Seated Leg Curl[/b]
10,9 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
10,10,10,10 x 90 - Superslow
Light weight but getting the mind-muscle connection
[b]Nautilus Leg Extension[/b]
10, 10 x 160
CALVES -
————
[b]Standing Calf[/b]
10,10,10 x 65 - Suoerslow
Since changing out leg sled I also am changing calf work. Much higher degree of motion and stretch so lighter weight
Not stretching quite as far as I can cause of injury.
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
[b]Ab Coaster Psoas Stretch[/b]
—
-
Well I screwed up. Those 3 sets were too much. Tendon is swole again and tender. Argh!
-
After ‘aggressive therapy’ last night my Achilles is so much better. Ice, muscle rub, CBD gel, massage, Aleve, and ibuprofen.
Still a little tender but I can walk *somewhat* normal again. Should be back to where I was by tomorrow.
Don’t know if the issue was the range I used or the weight. May go to my weight on a calf block.
-
Sunday October 4, 2020
6.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
12,10,10 x 125
[b]Bent-over DB Row[/b]
10,9 x 55
[b]Nautilus Super Pullover [/b]
10,9 x 140
BICEPS
-----
[b]Incline Curls[/b]
14,12,11 x 35
[b]E-Z Curl with Blaster[/b]
8,9 x 70 -
[b]Zottman Curls[/b]
9,8 x 25
—
[b]Reverse Wrist Roller[/b] -
1 times up with 20 pounds
—
-
Monday October 5, 2020 - Chest, Triceps & Delts
Slept 4.5+2.5=7 hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST — NOT SKIPPED, felt good
[b]Incline Cable Fly[/b]
12 x 20
TRICEPS
[b]Pulley Pushdowns[/b]
14,13,12 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
14,12,11 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
12,10,9 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,9 x 20
[b]Bent-Over Lateral Raise[/b]
11,10 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
-
Tuesday October 6, 2020 - Legs
Sleep 3+3.5=6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
11,10 x 90 -
[b]Seated Leg Curl[/b]
10,9 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
12,12,12,10 x 135 - Superslow
Light weight but getting the mind-muscle connection
[b]Nautilus Leg Extension[/b]
10, 10 x 160
CALVES -
————
[b]Standing Calf[/b]
12,10 x 20 - Suoerslow
Since last time caused so many problems, I dropped weight significantly and I’m not going the last peak inch up. Stretch at bottom for 1-2 seconds but only at ‘tension’, not going any lower. Felt fine. We will see.
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
[b]Ab Coaster Psoas Stretch[/b]
—
-
Wednesday October 7, 2020
6.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
12,10,10 x 125
[b]Bent-over DB Row[/b]
10,9 x 55
[b]Nautilus Super Pullover [/b]
10,9 x 140
BICEPS
-----
[b]Incline Curls[/b]
14,12,11 x 35
[b]E-Z Curl with Blaster[/b]
9,9 x 70 -
[b]Zottman Curls[/b]
9,8 x 25
—
[b]Reverse Wrist Roller[/b] -
1 times up with 20 pounds
—
-
Achilles feels pretty good. I believe the issue was I went too high (too much of a contraction) when I first switched to standing calf raises.
-
Thursday October 8, 2020 - Chest, Triceps & Delts
Slept 7.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST — SKIPPED
[b]Incline Cable Fly[/b]
12 x 20
TRICEPS
[b]Pulley Pushdowns[/b]
15,13,12 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
14,12,11 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
12,11,9 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,9 x 20
[b]Bent-Over Lateral Raise[/b]
12,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
-
Friday October 9, 2020 - Legs
Sleep 4.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
11,10 x 90 -
[b]Seated Leg Curl[/b]
10,9 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
10,20,9,9 x 180
Felt real good. I’ll stay here a while
[b]Nautilus Leg Extension[/b]
10, 10 x 160
CALVES -
————
[b]Standing Calf[/b]
12,10 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
[b]Ab Coaster Psoas Stretch[/b]
—
-
Sunday October 11, 2020 - Back and Biceps
5.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
12,10,10 x 125
[b]Bent-over DB Row[/b]
10,9 x 55
[b]Nautilus Super Pullover [/b]
10,9 x 140
BICEPS
-----
[b]Incline Curls[/b]
14,13,11 x 35
[b]E-Z Curl with Blaster[/b]
9,9 x 70 -
[b]Zottman Curls[/b]
10,8 x 25
—
[b]Reverse Wrist Roller[/b] -
1 times up with 20 pounds
—
-
Monday October 12, 2020 - Chest, Triceps & Delts
Slept 5+1.5=6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab Work
Rotator Cuff exercises
CHEST — NOT SKIPPED
[b]Incline Cable Fly[/b]
13 x 20
TRICEPS
[b]Pulley Pushdowns[/b]
15,14,12 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
14,13,11 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
12,11,10 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,9 x 20
[b]Bent-Over Lateral Raise[/b]
12,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
-
Tuesday October 13, 2020 - Legs
Sleep 6 hours.
Everything 3 second cadence and contraction for 2 seconds.
High cable ab twists. Started these yesterday and felt good. Should not affect the Snapping Hip Syndrome.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
12,10 x 90 -
[b]Seated Leg Curl[/b]
10,9 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
11,10,10,9 x 180
[b]Nautilus Leg Extension[/b]
10, 10 x 160
CALVES -
————
[b]Standing Calf[/b]
12,10 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
[b]Ab Coaster Psoas Stretch[/b]
—
-
Wednesday October 14, 2020 - Back and Biceps
7.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
13,11,10 x 125
[b]Bent-over DB Row[/b]
10,9 x 55
[b]Nautilus Super Pullover [/b]
10,9 x 140
BICEPS
-----
[b]Incline Curls[/b]
14,13,11 x 35
[b]E-Z Curl with Blaster[/b]
9,9 x 70 -
[b]Zottman Curls[/b]
10,8 x 25
—
[b]Reverse Wrist Roller[/b] -
1 times up with 20 pounds
—
-
Thursday October 15, 2020 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
[b]Incline Cable Fly[/b]
13 x 20
TRICEPS
[b]Pulley Pushdowns[/b]
15,14,13 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
14,13,11 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
12,11,10 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,9 x 20
[b]Bent-Over Lateral Raise[/b]
12,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
-
Saturday October 17, 2020 - Legs
Sleep 8 hours. Woo!
Everything 3 second cadence and contraction for 2 seconds.
High cable ab twists.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
12,10 x 90 -
[b]Seated Leg Curl[/b]
10,9 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
12,11,10,10 x 180
[b]Nautilus Leg Extension[/b]
11, 10 x 160
CALVES -
————
[b]Standing Calf[/b]
12,12 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
[b]Ab Coaster Psoas Stretch[/b]
—
Walked around Disney yesterday for about 4.5 hours. Calf was tight. Did some massage and ointment and today feels much better than even yesterday. I’ll take it.
-
Sunday October 18, 2020 - Back and Biceps
5.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
13,12,10 x 125
[b]Bent-over DB Row[/b]
10,9 x 55
[b]Nautilus Super Pullover [/b]
10,9 x 140
BICEPS
-----
[b]Incline Curls[/b]
14,13,11 x 35
[b]E-Z Curl with Blaster[/b]
9,9 x 70 -
[b]Zottman Curls[/b]
10,8 x 25
—
[b]Reverse Wrist Roller[/b] -
1 times up with 20 pounds
—
-
Monday October 19, 2020 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — NOT SKIPPED
[b]Incline Cable Fly[/b]
14 x 20
Felt good
TRICEPS
[b]Pulley Pushdowns[/b]
16,14,13 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
14,13,12 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
13,11,10 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,9 x 20
[b]Bent-Over Lateral Raise[/b]
12,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
-
Tuesday October 20, 2020 - Legs
Sleep 5.5+1.5=7 hours.
Everything 3 second cadence and contraction for 2 seconds.
5-10 minutes aerobic rider
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
12,11 x 90 -
[b]Seated Leg Curl[/b]
10,9 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
13,12,12,11 x 180
[b]Nautilus Leg Extension[/b]
11, 10 x 160
CALVES -
————
[b]Standing Calf[/b]
12,11 x 20 - Suoerslow
FULL stretch at bottom but not overstretched
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
[b]Ab Coaster Psoas Stretch[/b]
—
Calf is still tight and can feel fibers firing. Using counter contraction (tibialias anterior) on front of shin to help it relax. Also foam roller
-
Wednesday October 21, 2020 - Back and Biceps
5+1.5=6.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
13,12,10 x 125
[b]Bent-over DB Row[/b]
11,9 x 55
[b]Nautilus Super Pullover [/b]
10,9 x 140
BICEPS
-----
[b]Incline Curls[/b]
14,13,11 x 35
[b]E-Z Curl with Blaster[/b]
9,9 x 70 -
[b]Zottman Curls[/b]
10,9 x 25
—
[b]Reverse Wrist Roller[/b] -
1 times up with 20 pounds
—
Last night both calves were extremely tight but it was the fibers in the center, middle deep next to the bone. I did foam roller and then found by massage and continued massage for at least 2 hours with muscle rub. Much better and able to do some better stretching.
I just don’t get why 2 sets of only 20 lbs did that or caused the calves to stay cramped, which continually pulls on the tendons.
-
Thursday October 22, 2020 - Chest, Triceps & Delts
Slept 6 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — NOT SKIPPED
[b]Incline Cable Fly[/b]
14 x 20
Felt good
TRICEPS
[b]Pulley Pushdowns[/b]
16,15,14 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
14,13,12 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
13,11,10 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,9 x 20
[b]Bent-Over Lateral Raise[/b]
12,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
-
Friday October 23, 2020 - Legs
Sleep 7 hours.
Everything 3 second cadence and contraction for 2 seconds.
5-10 minutes aerobic rider
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
12,11 x 90 -
[b]Seated Leg Curl[/b]
11,9 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
14,13,12,11 x 180
[b]Nautilus Leg Extension[/b]
11, 10 x 160
CALVES - SKIPPED—. After 3 days I’m able to walk somewhat normally and it’s better. Odd. I can bend my leg and look at the calf. I can see the calf fibers just fire spontaneously. I’ll use more muscle rub and massage. Getting better. I guess it’s 2 steps back with 3 forwards?
————
[b]Standing Calf[/b]
12,11 x 20 - Suoerslow
FULL stretch at bottom but not overstretched
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
[b]Ab Coaster Psoas Stretch[/b]
—
-
Sunday October 25, 2020 - Back and Biceps
5.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
13,12,11 x 125
[b]Bent-over DB Row[/b]
11,9 x 55
[b]Nautilus Super Pullover [/b]
10,9 x 140
BICEPS
-----
[b]Incline Curls[/b]
14,13,11 x 35
[b]E-Z Curl with Blaster[/b]
9,9 x 70 -
[b]Zottman Curls[/b]
10,9 x 25
—
[b]Reverse Wrist Roller[/b] -
1 times up with 20 pounds
—
-
Monday October 26, 2020 - Chest, Triceps & Delts
Slept 7.5+1=8.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — NOT SKIPPED
[b]Incline Cable Fly[/b]
14 x 20
Felt good again
TRICEPS
[b]Pulley Pushdowns[/b]
16,15,14 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
14,13,12 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
13,11,11 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,9 x 20
[b]Bent-Over Lateral Raise[/b]
12,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
-
Wednesday October 28, 2020 - Legs
Sleep 8 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
12,11 x 90 -
[b]Seated Leg Curl[/b]
11,10 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
8,7,7,8 x 205 - UP 25
[b]Nautilus Leg Extension[/b]
11, 10 x 160
CALVES - SKIPPED—. However I stood 20 seconds or so on the standing calf machine with a light 20 lbs and left both calves at a ‘normal’ body weight stretch. Didn’t accentuate it.
————
[b]Standing Calf[/b]
12,11 x 20 - Suoerslow
FULL stretch at bottom but not overstretched
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
[b]Ab Coaster Psoas Stretch[/b]
—
-
Thursday October 29, 2020 - Back and Biceps
4 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
14,12,11 x 125
[b]Bent-over DB Row[/b]
11,9 x 55
[b]Nautilus Super Pullover [/b]
10,9 x 140
BICEPS
-----
[b]Incline Curls[/b]
14,13,12 x 35
[b]E-Z Curl with Blaster[/b]
9,9 x 70 -
[b]Zottman Curls[/b]
10,9 x 25
—
[b]Reverse Wrist Roller[/b] -
1 times up with 20 pounds
—
Good workout despite lack of sleep
-
[youtube]-ugpmiSMIC0[/youtube]
This physical therapist online has been quite helpful to me with my Achilles tendinitis/tendonosis.
[url]https://youtu.be/-ugpmiSMIC0[/url]
Here, she tells why and injuried tendon should not be overstretched and just how much to stretch it. Something I found out myself just about a week before she aired this.
-
Saturday October 32, 2020 - Chest, Triceps & Delts
Slept 8 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — NOT SKIPPED
[b]Incline Cable Fly[/b]
14 x 20
TRICEPS
[b]Pulley Pushdowns[/b]
17,15,15 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
15,13,12 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
13,11,11 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,9 x 20
[b]Bent-Over Lateral Raise[/b]
12,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
The last 2 days were walking around in theme parks. Thursday was more sore. Yesterday wasn’t too bad on the tendons. :)
