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!!