29-Jan-2017
5x5 Modified Strength Training - Workout B
Leg Press
100lbs - 1x5 (w/u)
190lbs - 1x5 (w/u)
280lbs - 1x5 (w/u)
370lbs - 1x5 (w/u)
460lbs - 1x4 (w/u)
550lbs - 1x3 (w/u)
640lbs - 1x2 (w/u)
730lbs - 1x1 (w/u)
805lbs - 5x5
DB Shoulder Press (Single Arm)
10lbs - 1x5 (w/u)
20lbs - 1x5 (w/u)
30lbs - 1x5 (w/u)
40lbs - 1x5 (w/u)
50lbs - 1x5 (w/u)
60lbs - 5x5
Hyper Extensions
10lbs - 2x10 (w/u)
30lbs - 1x10 (w/u)
45lbs - 5x10
[B]DB Row (Single Arm)
lbs - 3x10
Legs felt S-T-R-O-N-G!
Otherwise felt good too. I can't believe how week one side of my body is compared to the other. I've done virtually nothing with my shoulder and it's still on fire. Getting spooked a bit here...
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Thread: BigDad79's Return To Power
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01-29-2018, 01:20 PM #31
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01-29-2018, 01:22 PM #32
I actually keep my feet higher up on the platform (picture "hanging ten" on a surfboard). Otherwise, it puts way too much stress on my knees. But, yes, I have noticed a bit of difference when moving my feet around.
Got under the squat bar again today and can't quite sit under it comfortably with the shoulder.
Thinking about buying an electric stim machine to help with the recovery. Anyone ever use one at home?
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02-11-2018, 06:49 PM #33
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,253
- Rep Power: 15750
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02-14-2018, 06:46 AM #34
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02-14-2018, 06:53 AM #35
14-Feb-2018
Snowboard Training - Day 1
Body Weight Squats
BW - 3x15
Push-Ups
BW - 3x15
Medicine Ball Twists
6.6lbs (3kg) - 3x15
Calf Raises
200lbs - 3x15
Wide Grip Lat Pulldown
70lbs - 3x15
Stationary Bike
15min - 4.55mi
Been laying off the gym a little bit as the shoulder hasn't been responding well to PT and the gym. Back at it a little bit but changing up my approach. I have a snowboard trip that I'm going on in 3wks so I need to get in shape for that and also not have dead legs. Toning down the weights a bit and working a little bit on conditioning. This snowboarding workout is a 3-day/wk program that utilizes the same movements with different rest periods. Today was a 60s rest between reps. Push-ups are wall push-ups for now until shoulder can handle a little more.Last edited by BigDad79; 02-14-2018 at 07:04 AM. Reason: Added comment about push-ups
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02-16-2018, 12:46 PM #36
16-Feb-2018
Snowboard Training - Day 2
Body Weight Squats
BW - 3x15
Push-Ups
BW - 3x15
Medicine Ball Twists
6.6lbs (3kg) - 3x15
Calf Raises
200lbs - 3x15
Wide Grip Lat Pulldown
70lbs - 3x15
Stationary Bike
15min - 4.49mi
-- HIIT - 30s fast, 1min slow
30s rest between sets
Tough workout. Feels good to be doing something that's not totally strength related. That being said, the strength work I did at the end of 2017 is paying dividends for sure!
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02-18-2018, 05:11 PM #37
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02-19-2018, 09:36 AM #38
18-Feb-2018
Snowboard Training - Day 1
Body Weight Squats
BW - 3x15
Push-Ups
BW - 3x15
Medicine Ball Twists
6.6lbs (3kg) - 3x15
DB Calf Raises
20lbs - 3x15
DB Walking Lunges
20lbs - 1x15
5lbs - 2x15
Wide Grip Lat Pulldown
70lbs - 3x15
Stationary Bike
15min - 4.42mi
60s rest between sets
Lunges suck. That being said, this is the first time in YEARS that I've been able to do real lunges without pain in the knees. Looks like the strength training with heavy squats is paying dividends.
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02-19-2018, 10:10 AM #39
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02-21-2018, 07:14 AM #40
21-Feb-2018
Snowboard Training - Day 2
Body Weight Squats
BW - 3x15
Medicine Ball Twists
6.6lbs (3kg) - 3x15
Push-Ups
BW - 3x15
DB Calf Raises
20lbs - 3x15
DB Walking Lunges
5lbs - 3x15
Wide Grip Lat Pulldown
70lbs - 3x15
Stationary Bike -- HIIT - 30s fast, 1min slow
15min - 4.3mi
30s rest between sets
Great workout! Felt like crap heading in this morning and really didn't feel like going. But, got it in and am happy. These lunges are leg beaters, even with only 5lbs DBs.
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02-21-2018, 12:52 PM #41
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02-23-2018, 02:08 PM #42
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02-23-2018, 02:14 PM #43
23-Feb-2018
Snowboard Training - Day 3
MAJOR SUPER SET
Body Weight Squats
BW - 5x15
Medicine Ball Twists
6.6lbs (3kg) - 5x15
Push-Ups
BW - 5x15
DB Calf Raises
20lbs - 5x15
DB Walking Lunges
5lbs - 5x15
Wide Grip Lat Pulldown
70lbs - 5x15
60s rest between sets
Super happy to be done with this workout. Seemed easy at first but good God did it get bogged down at the end!
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02-26-2018, 07:24 PM #44
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02-28-2018, 10:22 AM #45
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02-28-2018, 10:38 AM #46
28-Feb-2018
Snowboard Training - Day 1
Body Weight Squats
BW - 3x15
Medicine Ball Twists
6.6lbs (3kg) - 3x15
Push-Ups
BW - 3x15
DB Calf Raises
20lbs - 3x15
DB Walking Lunges
5lbs - 3x15
Wide Grip Lat Pulldown
70lbs - 3x15
Stationary Bike
15min - 4.61mi
60s rest between sets
Great workout. Had trouble getting out of bed Monday and Tuesday (wife's been sick so neither of us is sleeping well). Felt good today. PT session last night was brutal - still sore this AM. Looking forward to a week off next week while on my snowboard trip!
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03-13-2018, 07:22 AM #47
02-Mar-2018
Snowboard Training - Day 2
Body Weight Squats
BW - 3x15
Medicine Ball Twists
6.6lbs (3kg) - 3x15
Push-Ups
BW - 3x15
DB Calf Raises
20lbs - 3x15
DB Walking Lunges
5lbs - 3x15
Wide Grip Lat Pulldown
70lbs - 1x15
80lbs - 2x15
Stationary Bike -- HIIT - 30s fast, 1min slow
15min - 4.51mi
30s rest between sets
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03-13-2018, 12:04 PM #48
12-Mar-2018
FBD - Beginner - Strength 1
DB Bench Press SS DB 1-Arm Row
35lbs - 3x12 SS 35lbs - 3x12
DB Arnold Press SS DB Front Squat
25lbs - 1x12 SS 100lbs - 1x12
25lbs - 2x12 SS 80lbs - 2x12
DB Step Ups SS Single Leg Glute Bridge
30lbs - 3x12 SS BW - 3x12 (each per side)
New workout program - goal is to lose some weight and get into better shape. Got a 90 day goal here.
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03-13-2018, 12:25 PM #49
13-Mar-2018
FDB - Home - Bodyweight Workout 5
Steam Engines - 10, 11, 13
Wall Sprints - 30, 82, 84
Shoulder Tap Pushups - 10, 10, 8
Seated Crunches - 23, 48, 42
Freehand Jump Squats - 24, 22, 24
Wide Leg Situps - 8, 8, 8
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
Once I get the timing down better, this workout will be brutal!
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03-16-2018, 09:25 AM #50
16-Mar-2018
FBD - Beginner - Strength 2
Single DB Incline Bench Press SS Inverted Bar Row
35lbs - 3x12 SS BW - 3x8
Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
15lbs - 1x12 SS 80lbs - 1x12
20lbs - 2x12 SS 1000lbs - 2x12
Goblet Squat SS Overhead Walking Lunges
50lbs - 3x12 SS BW - 3x12
Wasn't too bad until I hit that last SS. Holy crap that was a ball buster!
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03-17-2018, 07:13 AM #51
17-Mar-2018
FDB - Beginner - Conditioning Workout 2
Superman Pushups - 10,10,12
DB Front Loaded Stepups - 12/60,12/60,12/60
Mountain Climbers - 32,25,32
Star Jump - 23,20,20
DB Bent Over Row - 25/40,25/40,30/40
Knee Grab Crunches - 10,10,12
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
Only took about 23 minutes to get through this workout but I was shot!
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03-19-2018, 07:35 AM #52
19-Mar-2018
FBD - Beginner - Strength 1
DB Bench Press SS DB 1-Arm Row
40lbs - 3x12 SS 40lbs - 3x12
DB Arnold Press SS DB Front Squat
25lbs - 3x12 SS 80lbs - 3x12
DB Step Ups SS Single Leg Glute Bridge
40lbs - 3x12 SS BW - 3x12 (each per side)
Got it going today. Realized I needed to not rest between exercises in the SS's, only between sets. Made a huge difference on the cardio aspect of this workout!
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03-20-2018, 11:55 AM #53
20-Mar-2018
FDB - Beginner - Conditioning Workout 2
DB Thrusters - 15/10,15/13,15/13
BW Split Squats - 10,13,12
Double DB Row - 15/27,15/29,15/32
Plank-Ups - 8,10,8
Russian Twists - 22,22,20
BW Reverse Lunges - 7, 15, 16
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
B-E-A-T!
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03-21-2018, 03:50 PM #54
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03-25-2018, 06:23 PM #55
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03-26-2018, 10:05 AM #56
24-Mar-2018
FDB - Beginner - Conditioning Workout 2
Superman Pushups - 10,11,10
DB Front Loaded Stepups - 10/40,11/40,11/40
Mountain Climbers - 35,33,34
Star Jump - 25,19,32
DB Bent Over Row - 31/20,46/20,48/20
Knee Grab Crunches - 12,12,13
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
Knocked it out with a great session!
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03-26-2018, 10:19 AM #57
26-Mar-2018
FBD - Beginner - Strength 1
DB Bench Press SS DB 1-Arm Row
45lbs - 3x12 SS 45lbs - 3x12
DB Arnold Press SS DB Front Squat
25lbs - 3x12 SS 90lbs - 3x12
DB Step Ups SS Single Leg Glute Bridge
50lbs - 3x12 SS BW - 3x12 (each per side)
Starting to feel myself get stronger, especially with the upper body stuff. Glad this shoulder came around.
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03-28-2018, 11:57 AM #58
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03-30-2018, 06:47 AM #59
27-Mar-2018
FDB - Beginner - Conditioning Workout 1
DB Thrusters - 11/40,12/40,15/40
BW Split Squats - 12,12,12
Double DB Row - 30/40,30/40,47/40
Plank-Ups - 9,11,12
Russian Twists - 22,23,25
BW Reverse Lunges - 16,16,18
AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles
B-E-A-T!
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03-30-2018, 09:20 AM #60
29-Mar-2018
FBD - Beginner - Strength 2
Single DB Incline Bench Press SS Inverted Bar Row
30lbs - 3x12 SS BW - 10,12,12
Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
15lbs - 1x12 SS 110lbs - 1x12
20lbs - 2x12 SS 110lbs - 2x12
Goblet Squat SS Overhead Walking Lunges
50lbs - 3x12 SS BW - 3x12
That last superset is always a ball buster!
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