July 26, 2011

K. So it has been a long time since I've posted. But, this is the first time in that time that I've felt like a human being.

Just spent a week on the Allagash River in northern Maine. Paddled a canoe 75 miles. It felt great. I'm probably the only person in the group that knew I was out of shape.

Monday

1 mile on the dreadmill 4.5 mph
1 mile on the rowing thing

3 rounds
Cable Chrunches lots of different foot placements, 20 or so
Goodmornings, 3x10, 70lbs, really a failed exercise with the shoulder injury
side bends, 45lbs 3x5 on a side

Tuesday

1 mile on the elliptical thing
1 mile on the rowing thing

2 rounds
Farmers walk, 85 and 90, something like 100 feet
4 way neck machine, 120 each way
cable crunches 155 x20, second round hanging knee raises 20
deadlift 135 x12
Farmers walk back

January 17, 2011

Dreadmill, 4.25 miles, 30 minutes or so

2 rounds
lateral cable crunches, 150#, 15 on a side
good-mornings, 45#, 15

January 13, 2011

5 minutes on the pop-cycle, just no boredom tolerance today.

3 Rounds
Gravitron Pull ups/Dips, 40%, 12, 10, 8
Blast offs, 12, 10, 8

3 Rounds
push ups, 12, 10, 8
supine rows, 12, 10, 8
split squats, 12, 10, 8

2 rounds
Farmers Walk, 80#, 85#
4 Way neck machine, 150, 4x4
Lateral Cable crunches, 10 per side
Farmers Walk, 80#, 85#

3 rounds, internal/external rotations, 10#, 10 reps
1 set of vertical rotations, scapular plane, 20 reps, 2.5#

2 rounds
wrist/reverse wrist curls, 30#/15#, 10

While no work out to write home about it does mark some progress. I'll take that to mean I'm back in the game. Not where I left the game, but, back in none-the-less.

January 12, 2011

pop-cycle, 100 calories

3 rounds
Gravitron, 40% assistance
pull-ups, 10, 8, 6
dips, 10, 8, 6
split squats, 10, 8, 6

3 rounds
Supine rows, 10, 8, 6
push ups, 10, 8, 6
box ups, 10, 8, 6

3 rounds
Farmers Walk, 80#, 85#, 90#, 75 ft
4 way neck machine, 150#, 4x4
rnd 1: Hanging Knee raises, 20; rnd 2: Glute-ham sit ups, 10; rnd 3: lateral cable crunches, 150#, 15 per side
Hyper-extensions, 15, 15, 15
Farmers Walk, 80#, 85#, 90#, 75 ft

3 sets
internal/external rotations cable stack neutral position, 10#, 10

2 sets
wrist/reverse wrist curls, 25#/10#, 10
wrist roller, 10# up and down

January 10, 2011

1 mile Dreadmill, 4.5 mph

2 miles elliptical thingy, 75rpm (?)

1 mile stare-stupidly-master, 60 spm

Glute-ham sit-ups, 10
hyper-extensions, 15

hanging knee raises, 20
hyper-extensions, 15

Side cable crunches, 150#, 15
hyper-extensions, 15

wrist roller, 10# up/down 2x
wrist curls/reverse, 25#/10#, 10 reps 2 sets

January 7, 2011

Dreadmill 3 miles

3 Rounds
Cable Crunches, 150# 15, 15, 15
Good Mornings, 95#, 10, 10, 10