Monday, 21 July 2008

Couldn't help myself!

Monday 21st July – W/L Day

After reading Martin's and Franklin's blog and seeing how well they are coming on I just had to get back to it.

Foam Roll (2 mins)
Hams / Calves / Quads / IT Bands / Back

Mobility x 20

Neck – left/right

Wrist Rotations

Shoulder Circles

Ankle Mobility

Ankle Circles


Hula Hoops

Thoracic Exercise 1

Toe Touches

Scapula Push Ups

Weights (3 mins rest between sets)
F Squat: 24kgs x 5, 40kgs x 5, 56kgs x 5
Comment:Very hard last rep, not sure I’d make it.

P Press: 16kgs x 6, 24kgs x 6, 32kgs x 6
Comment: Heart thumping but had it in my arms OK. Very pleased I don't seem to have lost any overhead pressing.

DeadLift: 65kgs x 8, 100kgs x 8, 127.5kgs x 8
Comment: 60 x 8, 95 x 8 – DNF Painful for back so stopped

Plank x 1 min

Side Plank x 45 sec

Comment: No side plank. Quite easy

Decompression Hangs, Hamstring Stretch, Hip Stretch, Lat/Shoulder Stretch .

Foam Roll + Tennis Ball (about 10 minutes)

General Comment: Mood was good. Energy levels were high – that’s why I went and did it even though I knew my back wasn’t right. Hopefully no damage done though. Feel really good after, though it was hard work. Deadlift will just have to come along a lot more slowly than other two.


Franklin B Herman, RKC said...

Glad you felt well and tested the waters and backed off on the DLs when it wasn't there .. very smart! And the other work you performed was real solid. The world doesn't revolve around pulls .. just keep working the other stuff and it will eventually return to full strength.

Martin Schap said...

Yep, gotta know when to hold 'em and when to fold 'em. Good session. The DL will come.