19:00 Gym
Warmup
Shoulder rehab
Circuit 3:
Pull-up Retraction
Barbell Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch
2 sets of
Cable crunch 20
Knees to elbows 10
Stretch
Tuesday 31 March 2009
Monday 30 March 2009
Sunday 29 March 2009
14:00 Gym
Warmup
Diesel crew shoulder rehab.
Circuit 1
Circuit 1
DB Retraction
DB Proctraction
Posterior Capsule Stretch
Triset
Goblet squat 2 x 10 x 60lbs
1 leg leg press 2 x 10 x 110
RDL 2 x 15 x 210
3 rounds of
Dumbell swings 30 x 30 lbs
Double unders 30
Plank 30 seconds
Foam roller.
Stretch
My right shoulder is killing me. I think it partially posture related and partially dues to an old injury. I dislocated the shoulder years ago. I'm going to give the shoulder rehab a go along with some foam roller work on my thoracic spine and the a few deep shoulder rubs from my better half. I'll also drop all upper body strength work for teh week.
If I don't see any progress I'll look to get some therapy on it.
Warmup
Diesel crew shoulder rehab.
Circuit 1
Circuit 1
DB Retraction
DB Proctraction
Posterior Capsule Stretch
Triset
Goblet squat 2 x 10 x 60lbs
1 leg leg press 2 x 10 x 110
RDL 2 x 15 x 210
3 rounds of
Dumbell swings 30 x 30 lbs
Double unders 30
Plank 30 seconds
Foam roller.
Stretch
My right shoulder is killing me. I think it partially posture related and partially dues to an old injury. I dislocated the shoulder years ago. I'm going to give the shoulder rehab a go along with some foam roller work on my thoracic spine and the a few deep shoulder rubs from my better half. I'll also drop all upper body strength work for teh week.
If I don't see any progress I'll look to get some therapy on it.
Wednesday 25 March 2009
Tuesday 24 March 2009
Sunday 22 March 2009
Saturday 21 March 2009
Wednesday 18 March 2009
Tuesday 17 March 2009
Monday 16 March 2009
Sunday 15 March 2009
Thursday 12 March 2009
Wednesday 11 March 2009
Monday 9 March 2009
Sunday 8 March 2009
09:00
Big Apple Open
16:30 Gym
Warmup
Super set
Incline Dumbell bench 8 x 45, 12 x 45
Machine row 8 x 125, 12 x 100
The superset
Legpress 8 x 220 lbs. 12 x 200
RDL on a cable machine 2 x 15 x 200 lbs
Stretch
Big Apple Open
16:30 Gym
Warmup
Super set
Incline Dumbell bench 8 x 45, 12 x 45
Machine row 8 x 125, 12 x 100
The superset
Legpress 8 x 220 lbs. 12 x 200
RDL on a cable machine 2 x 15 x 200 lbs
Stretch
Friday 6 March 2009
Monday 2 March 2009
Sunday 1 March 2009
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