Well, our season ended yesterday. We finished 6-4 and third in our conference. Not a bad year, and we’re going to be stacked next year. I’m probably not going to be doing anything but resting this week. I’ll prolly ice and heat a little with maybe a little swimming thrown in. I’m ready to get healthy so I can get ready for next year!
Well, I took a week off and didn’t do much of anything. My legs and my hips and stuff are healing up. Yesterday was my first workout. This was still just basically a rehab type workout, all light weights.
11/20/06
Close Grip bench 135lbs: 15x, 16x, 12x
Chin up holds: 4x max time (didn’t have a stopwatch)
DB row: 12x 50, 12x 50
Reverse curls: 15x 35, 15x 45
Med ball crunches
Tuesday 11/21/06 Rehab Lower Body
Extensive hip mobility/med ball warm-up
GHR/Hyperextensions/Reverse Hypers w/ BW
Box Squat: 7x 45, 5x 95, 4x 135
Superwide Box Squat 5x 45, 5x 95, 12x 135, 8x 185
Barbell B.S.S: 6x 45
Barbell RDL: 8x 45
Barbell Step Ups: 10x 55
Ghetto Reverse Hypers: 10x BW, 10x 10, 8x BW
DB Shrugs 15x 65, 12x 70
Wednesday 11/22/06
Barbell Bench: 10x 175
Close Grip: 11x 155, 12x 135
DB Floor Press: 20x 45
DB Row: 9x 55, 9x 65
Tuesday 11/28/06 Rep Effort Upper Body
DB Bench 17x 65, 12x 70, 9x 70
DB Row: 12x 55, 12x 60, 12x 65
Pull up holds: 2x
Tricep extensions: 12x 65
Reverse Curls with some weird bar: 15x 55, 12x 55
Hyperextensions: 6x BW
Leg Raises: 6x BW, 8x BW
Hex holds: 25lbs., 25lbs.
Lying Leg Raises circuit (holds, full raise, etc.) x 2
Elevated Leg Crunches 23x, 32x