came back to school yesterday. went on vacation (camping) for three days before that and i didn’t want to come back. did alot of drinking this summer, and it stops now.
i just recently came back from a low back (L5 S1) injury that has been haunting me for over a year and a half. still some pain sometimes, but working out hard seems to make the pain go away, or atleast minimize the stiffness.
goals: my goals for this year are to gain a bit of lean muscle mass, increase strength, speed, agility, but most importantly power.
i will be starting my program off with my own variation of a 5X5 program to get my strength back before i get into serious power training.
has not been a great start to a program. things have been crazy. the gym hasn’t opened yet at school, and all weekend i was away at my cousins wedding. did some dynamic stretchs (leg swings frontal and saggital, lateral hip rotations), static stretching and some shoulder dislocations with a broom stick tonight. tomorrow will be my first day with 5x5. if the gym that they put together till the actual gym opens has what i need.
woke up with stiff left erector AGAIN. this time i am not going to stretch it. i might do some strength work for it. plus my left groin doesn’t feel to good from lastnights stretching…
looks like i got a lot of work to get back to where i use to be.
danm, gym was being renovated so they made a little temporary gym in a nother room. all it had was machines.
5x5 seated rows
5x5 seated bench
5x5 one legged squats
3 sets reverse crunchs
3 sets supermans
light static stretching
for a first workout was not bad considering i had to use machines.
DAY: OFFDAY/RECOVERY, AND JUMP WORK
DYNAMIC WARM UP
WALK/RUN UP STAIRS
TWO SETS UP STAIRS
DYNAMIC SAGITTAL STRETCH
DYNAMIC FRONTAL STRETCH
DYNAMIC HIP ROTATION
SCORPION
ARM SWINGS
very very stiff limbs
REACTIVITY
REACTIVE ANKLE HOPS WITH STEP 3X10
REACTIVE ANKLE HOPS WITHOUT STEP 3X10 did not feel snappy at all.
PLYOMETRICS
DEPTH JUMPS 3 3
VERTICLE JUMPS 3 5
static stretching
felt sore in the quads this morning. everything else felt good. i guess the workout out takes the pain away from my spinal erector.
the gym is still crap. and tomorrows workout is going to suck. i hate machines
feel good this morning. legs feel lose. quads are sore when i push on them, but i do feel a little bloated. i think it is from all the milk.
gym sucked again. but the workout actually felt ok. atleast the shoulder press. im not even going to post weights since it means nothing using machines.
basketball 30mins
so not athletic right now. feel like a bag of dirt on the court.
5x5 leg curls
5x5 shoulder press
5x5 reverse fly’s
static stretching
3x15 reverse crunchs
3x15 supermans
post stats this friday mostlikely
left groin is sore. other than that i feel ok.
sore this morning. but i like the feeling. havn’t had this in awhile.
groin feels better.
no obviouse pain in lower back
did not get to go to the gym all weekend. i was helping my dad build something.
sucks