7/29 workout 2 (2nd go around)

2 (7/29)

A. Bench press; 5, 4, 3, 2, 1; rest 2 min

120-130-140-150-145 (Doug came and spoted me on the set of 2 @150, he noticed that as i was pressing the bar off my chest my elbows went out and I started moving the bar at an angle back over my face vs straight up from my chest, he explained what that did and why it was bad in detail and correlated it to when you squat and your knees dive in, i was basically doing the same thing but while benching, so i went back down to 145 and forced myself to keep my elbows in and use more triceps vs chest/shoulder..it was harder but he said it was way better for my muscles/joints/tendons..

B. Seated behind the neck press; 6-8x5; rest 2 min

25# db, I did 8-10, can't squat up with the weight on my back yet :( or am scared to at least. 

C2. FLR on rings; amsap unbroken x5; rest 2 min

1min, 1min, 1min, :50sec, :50sec

7/30 Workout 3 (2nd go around)

3  - 7/29
A. Strict muscle ups; amrap unbroken x10; rest 2 min

5-3-3-3-3-2-2-3-2-3 = 29 total, got 3 more than last week when I did this, so happy with that.

Set 1 - http://youtu.be/8z1cMiuSOxo

Set 10 - http://youtu.be/CvUTZgGDI58

B. Bulgarian ring rows; amrap x5; rest 90 sec

15-12-12-11-11

C. Strict pull ups; amrap sets of 4 unbroken in 10 min

12 sets, 1 more set than last week. For a total of 48 reps

+
Airdyne arms only 1 min sprint
1 min rest
x5

ohhhh boyyyy this hurt :)

Calories - 23, 21, 21, 20, 21 - last week i got 20 on my first set and those 3extra cal this time hurt! Happy to make a little progress

http://youtu.be/4CZT4WXOFAc

Heres a video of set 1, i watch it and it looks like I'm going slow but I really am going as hard as I can :( soon though I will gain back some strength and power!

7/28

4 7/23
A. Seated arnold press; 8-10x5; rest 90 sec

24# x10 for all sets feeling stronger with these.

B. Ring dips weighted @21x1; 4-5x5; rest 90 seconds

20x5, 22.5x5, 25x5, 28.5x5, 30#x4

C. DB tricep extensions; 12-15x5; rest 90 seconds

15# 

D. Hollow body hold; amsap unbroken x7; rest 90 seconds

I was getting between 28-30 seconds each time. These are tough 

1. 7/25
A. Weighted pull up; 2, 2, 2, 2, 2, 1, 1, 1, 1, 1; rest 2 min

15, 20, 25, 30, 35 for 2's

37.5, 40, 42.5, 45 for 1's 

Felt pretty good on these, strength felt down a little today 

B. Seated hammer curls; 12-14x4; rest 2 min

18# kettle bells, the gym we were at didn't have any dumbells

C. Static hold chin above rings supinated grip; amsap unbroken x5; rest 2 min

:30 each time, these were also tough!!

7/26

5min airdyne 

5mim ski erg

5min row

This felt amazing. It was nice to be able to row again, can't row hard yet but I'll take what I can get! 

Did a lot of therapy exercises for my leg today. Box squats with a 15# dumbell, single leg box squats, some balance work, box step ups (only on like a 10" box) and a few others. Slowly getting better. My legs are so sore from walking around at the games all weekend though! Crazy how out of shape my muscles are :( with time though they will be back!!

8/22 moving right along

2 (7/19)
A. Bench press; 5, 4, 3, 2, 1; rest 2 min

115-125-125-145-155

Felt good to bench heavy, haven't done that in a while, I think my cf bench max is 165ish my all time is 175.

B. Seated behind the neck press; 6-8x5; rest 2 min

55x8 60x8 65x8 70x8 70x6 

C2. FLR on rings; amsap unbroken x5; rest 2 min

:45 :50 :50 :50 :48 these were tough!

3 (7/21)
A. Strict muscle ups; amrap unbroken x10; rest 2 min

4-3-3-3-3-2-2-2-2-2

Could tell I haven't done these in 4 weeks but numbers weren't down by much 

B. Bulgarian ring rows; amrap x5; rest 90 sec

12-12-12-10-10

C. Strict pull ups; amrap sets of 4 unbroken in 10 min

11 sets 44 reps

+
Airdyne arms only 1 min sprint
1 min rest
x5

20-21-20-19-20

Holy smokes this worked me! It felt so good though, I think I was fighting tears of frustration pain and happiness all at the same time haha. I was so happy I could do this and put my self in pain but it hurt so bad and I was frustrated at how  quickly and badly it hurt but then I was happy still haha

For a solid 30 min after this session I felt like I was going to tore up till I ate a peach and got some sugar in me. 

Weighed 152 last night, that's the least I've weighed since college. I think it's all my leg muscle though. I'm down about 10# from when they weighed me at the dr after regionals. I got pretty tired/worn out in my session yesterday so I'm goin to eat a little more now on days I train. 

Therapy (7/22) 

Got 131 degrees flexion today! Just 19 more to go to equal my left leg! 2 more weeks and I think I'll be there.

I did a lot in therapy today! Did squats on this big balance ball thing and did single leg bench squats to an even lower deficit than last week and the depth and resistance on everything today was stronger and or deeper. Felt good to work my leg and make progress, Marcy said I'm making great progress. 

Just have to keep being positive. I'm exactly 4 weeks out from surgery today. 

7/14

2

A. Seated DB arnold press; 8-10x5; rest 2 min

25# x10 all sets

B. Bench press; 10-12x5; rest 2 min

85x12 95x12 100x12 105x10 105x10 (these are all done close grip or somewhat close) when I used to do regular it aggravated my shoulder so I just go narrower now

C. Laying DB tricep extensions; 12-15x6; rest 1 min

15# 15reps,15,15,14,13,12

These started burning!!

+

FLR; amsap x5; rest 2 min

1min for all 5 sets

7/12 pr's!

To start off I Prd my Amrap unbroken set of leg raises! I got 45 unbroken, a few days ago I only got 30, making a little progress :) you can see my itty bitty quad trying to poke out if you look close! :)

1

A. Strict pull ups; amrap unbroken x10; rest 2 min

Pr here!

15! 9 6 6 6 6 6 6 6 6 

http://youtu.be/LHnbwySXfjE

Stayed consists to after first 2 sets, all pronated grip.

B. Seated DB curls; 12-14x5; rest 90 seconds bw sets

15# 

15,15,14,13,12

Arms are wiped! 

7/11

4

A. Seated neutral grip single arm DB press; 10-12x5; rest 90 seconds bw arms

25# 12 reps each arm each set

B. Bench press; 10, 8, 6, 4, 2, 4, 6, 8, 10; rest 2 min

95, 100, 115, 120, 130, 125, 120, 115, 105

C. Seated single arm OH tricep extensions; 10-12x5; rest 1 min bw arms

10# per arm 

7/8

3 7/7

A. Weighted strict pull up clusters 1.1.1.1.1x5; rest 20 sec/rest 3 min

15-20-25-27.5-30x6

Accidentally did 6 instead of 5, happy to end at 30#.

B. Ring rows @2010; amrap unbroken x10; rest 90 seconds

11-7-6-6-6-6-6-6-6-6

These are tougher than you'd expect with the tempo! 

Felt good though, 

Graduated to using 2# ankle weights for my leg raises today at therapy! Haha did some squats, calf raises and small step ups- like 5" step ups lol 

7/5 workout #2

2 - Did on 7/5

A. Seated DB arnold press; 8-10x5; rest 2 min

25# 10-10-10-8-8

B. Bench press; 10-12x5; rest 2 min

85x12 95x12 100x10 100x10 100x10

C. Laying DB tricep extensions; 12-15x6; rest 1 min

10# 15reps for sets 1-4 then 14 reps for set 5&6

+

FLR; amsap x5; rest 2 min

35s 35s 45s 60s 60s

Got a good workout in with this. 

7/5

Did this on 7/3

A. Strict pull ups; amrap unbroken x10; rest 2 min

10-8-7-6-6-5-6-6-5-5

These felt good! They were all pronated grip. And legit strict, can't get a little kick in at the end to get my chin over the bar in a locked leg brace :)

B. Seated DB curls; 12-14x5; rest 90 seconds bw sets

20# x12 for all sets. These got hard. 

Felt good to get a session in. Pull-ups felt strong, my brace weighs like 2.5# so it adds a little weight to me but I've also lost weight because my leg has shrunk :( so it probably evens out. 

Going to do workout 2 this afternoon. Woking on range of motion with my knee this morning with Marcy. I've never gone through anything so painful. No workout compares, so hopefully when I'm all healed I will remember this and be able to push on a new level! 

Struggling some mentally but I'll get through it. 

7/3

Therapy progress...

I completed my first week of therapy today, I had 2 sessions this week. These are probably mentally the toughest workouts I have gone through. The effort it takes to try and bend my knee or pick my leg up is so much higher than any other movement. It's been tough going from being able to do soo much to barely nothing, but I am working my way back up and focusing on the small steps and improvement.

Today I got to do all new exercises! I got to walk without my brace with just 1 crutch in therapy. I got to do squats to as low as I could go. I did some leg presses and calf raises as well! Oh and chair scoots around the room. I gained 11 degrees in my range of motion but still have a lot to go. That will be my focus for the weekend is gaining more range of motion! My right leg is so tired right now haha. It's crazy.

This afternoon I will get to do my first real upper body training session since surgery so I'm excited about that!

I'm still in my locked leg brace but I'm gaining strength back and can put a lot of weight on my leg now so I am able to start doing a lot more for myself which is nice. Mike just can't wait until I'm able to start vacumming again ;) I actually probably could right now but he doesn't know that! haha I'll wait a few more weeks for that :)

Here is a picture of me and Glow, she tried to do my exercises with me but just fell asleep. Its the thought that counts right?