Mon, tues, wed - off.
Thurs, Sept. 24 - a.m.
Bike 20min
Wall sit x 1:30
Medball - 8 exercises, 2x20 each
Sat. Sept 26
Bike 25 min
Wall sit - 1:55
Single-leg partial squats - 2x12 each leg
Lying glute-med lifts - 2x25 each leg
Med-ball - 10 exercises 2x25 each (though I still haven’t mastered the supermans yet, could only do 2x12 on these)
Microstretching
[b]Sun, Sept 27 - OFF
Mon, Sept 28[/b]
Bike 10min
Bench - Worked up to 5x185lbs, 3x205
Incline dumbell press - 10x35lbs, 10x45, 8x55
Seated row machine x 12, 10, 8, 6, 12
Pull-ups x 7, 6, 7
Hindu pushups x 18
Sit-ups x 30, 30, 20
Petersen step-ups - 2x20 each leg
Long stretch
Tues, Sept 29
A.M - bike 20min
wall sit x 2:00
P.M. - Power Yoga 10min for warm-up
Med-ball: 10 exercises, 2x25 each
glute-med raises - 2x25 each leg
Wed, Sept 30
Bike 5 min for WU
TKE’s - 2x20 each leg
Squats - Worked up to 3x195lbs
Ham Curls - 10, 8, 6
Step-ups - 15x45lbs, 8x95, 8x115
Wrist Roller x 25lbs, 30, 35
[b]Thurs, Oct 1, OFF
Fri, Oct 2[/b]
Bike 10min WU
Dumbell bench - 14, 12, 9 x 55lbs
Pull-ups - 8x3 in 8 minutes
Seated shoulder press (machine) - 15x3plates, 12x4, 12x5
Seated alt. dumbell curls - 12x20, 10x25, 8x30, 6x35
Petersen step-ups - 3x20 each leg
stretch
Sat, Oct 3
a.m.
Bike 20min
Wall sit x 2:00
Single leg squats - 1x12/leg
Single leg squats with 5lb dumbells - 1x12/leg
Glute-med raises (lying) - 2x25/leg
p.m.
Jog15min - First jog in a long time, felt okay though my left knee was sore near the end. I’m not in good shape either, even by a sprinter’s standards.
Jim Bradley circuit (short) 3x:
Chin-ups - 8, 6, 6
Chinnies - 3x15
Dips - 3x10
squats - 3x20
push-ups - 3x20
Med-ball - 8 exercises 2x25 each
long stretch
Sun, Oct 4
a.m. - Yoga 15min
Mon, Oct. 5
Bike 10min WU
Bench - 5x185lbs, 3x205, 3x225
Seated Row machine - 12x50lbs, 10x62.5, 8x75, 6x87.5, 12x62.5
Front plate raises - 3x15x25lbs
Tricep extensions (single-arm) - 1x12, 2x10
Pull-ups - 6x4 in 6 min
Petersen step-ups - 3x20 each leg
Sit-ups - 2x25
stretch
[b]Tues, Oct 6 - OFF
Wed, Oct 7[/b]
Bike 5min WU
TKE’s - 1x20 each leg
Squats - 5x185lbs, 5x205, 3x225 (I bench as much as I squat, pathetic! It is coming along though).
Ham curls - 10x 7 plates, 2x8x 9 plates
Step-ups - 15 each leg x bodyweight, 15x45lbs, 10x65lbs
Sit-ups - 25, 15
Push-ups - 30, 20
bench=squat
do you have lower back issues ?
My back does get a little tight, though I always assumed that was because of the knee injuries. My knees issues have changed the way I walk. I was never extremely flexible in general either, but I’m working on that too. Since my last knee surgery, I have been slow to get back into squats.
You may need to strengthen your abs, which will take the load off your lower back and in turn your knees. Most of the research that I have reviewed shows over active extensors in the lumbar region and minimal activation of abdominal group with symptoms of lower back pain.
Well, I’ve certainly got nothing to lose, and my abs could always use some more work. Thanks for the advice Sharmer. I would rep you but I must spread the rep around.
Try isometric contractions during compound lifts. e.g maintain tension in abs during squats, bench etc
I will give it a try on my next heavy bench and squat days, which should be Mon and Wed.
Thanks again
Fri, Oct 9 (Short workouts this week because of time restraints)
Bike 5 min WU
Bench - 6x135lbs, 145lbs x 14, 12, 9
Pull-ups - 5x4
Shoulder press (machine) - 15x5 plates, 2x12x6 plates
Barbell curls - 12x40lbs, 10x50, 8x60
Sat, Oct. 10
Short warm-up (short version of Charlie’s “Warm-up 1”)
Med ball - 9 exercises, 2x20 each
Jim Bradley circuit - 2x
3x60 strides - (pretty slow but it’s good to be running)
Notes: Short on time this week, and very tired doing that damn JB circuit! Still very out of shape, I need to budget my time better next week and get some more training in. I’m also going to get a knee injection late next week, nothing crazy, just traumeel. My prolotherapy doctor has left town, the nerve! Off to make more money in a more lucrative city no doubt! Lol. There is one other guy in town who does it but he’s kind of expensive so I will have to save a bit for that.
[b]Sun, Oct 11 - Off
Mon, Oct 12[/b]
Bike 10min WU
Incline Bench - 6x135lbs, 6x155, 5x165, 3x185
Dumbell Bench - 12x35lbs, 10x45, 8x60, 8x65
One-arm dumbell rows - 10x40lbs, 10x45, 10x50, 10x55, 10x60
Pull-ups x 8, 6, 6
Sit-ups x 25, 25, 20
Stretch
Tues, Oct 13
Pool workout in the a.m.:
Front crawl/breastroke for about 15min
Stretch
Then 3x10 squat jumps out of the water
Swimming is tough, great workout though.
Wed, Oct 14
Bike 10min WU
Squats - 6x135lbs, 6x185, 5x225, 3x245
Leg curls - 10x7 plates, 3x6x9 plates
Step-ups - 15x45lbs, 15x65, 15x75
Chin-ups - 5x5 in 5 min
Stretch
[b]Thurs. Oct 15, Off
Fri. Oct 16[/b]
Bike 10min WU
Bench - 145lbs x 15, 15, 10
Pull-ups - 6x4 in 6 min
Lateral dumbell raises - 15x10lbs, 12x15lbs, 10x20lbs
Barbell curls - 12x40lbs, 10x50, 8x60, 6x70
Skullcrushers - Ez-bar + 30lbs x 10, 40lbs x 8, 50lbs x 8
Petersen stepups - 2x20 each leg
Stretch