Monday, May 06, 2019
1st May 2019 Check In
Been feeling tired. Still working at keeping at it. Doing 30 minutes on the bike Monday, Wednesday, and Fridays.
Here's the lifting routine for last week. I'll be adapting stuff for a new cycle. I hit a wall in the last cycle and hopefully I can figure out a good way to keep growing.
Tuesday:
Bike 10 minutes
Range of Motion exercises
360 hip rotation and stretching for squat with the rack as a guide
Stretch Squat (hold at the bottom) 45x10, 65x10, 85x10
Partial Squat (set at 18 on the rack) 135x10, 185x10, 190x10
Seated Leg Curl 50lbs for three sets of 10
Seated Calf Raises 45lbs for three sets of 10
Push-ups for four sets of 25
Wall stretch
Thursday:
Bike 5 minutes
Cobra stretch
Bar Curl 20lb x 10, 15, and 20
Corner Pec stretch
Flat Bench 155 x 10, 8, 8
Incline Bench 65 x 10, 12, 15
Decline Bench 45lbs for three sets of 20
Push-ups two sets of 25 and an incline set for 50
Squat stretch, calf stretch, and inverted table for 5 minutes
Saturday:
Bike 5 minutes
ITB Stretch 30 seconds, 3 times on each side
Hammer Curls 10lbs for three sets of 20
Rack Pull 45x5, 95x10, 115x10, 125x10
Single leg deadlift w/5lb dumbbells for three sets of 10
Lat pulldowns 75lbs for three sets of 10
Incline push-ups for two sets of 50
Calf stretch and Wall stretch
Simple week, still working a little around the bicep injury. It is getting better. I almost forgot to mention that on May 1 I went and ran a little and will keep working on that when I can. I'm also supporting a friend who wants to get into running. She's all bad, doing marathons. One goal I have is to be able to do 3 miles with her by December!
KEEP LIFTING! KEEP HIITING! KEEP RUNNING!
Here's the lifting routine for last week. I'll be adapting stuff for a new cycle. I hit a wall in the last cycle and hopefully I can figure out a good way to keep growing.
Tuesday:
Bike 10 minutes
Range of Motion exercises
360 hip rotation and stretching for squat with the rack as a guide
Stretch Squat (hold at the bottom) 45x10, 65x10, 85x10
Partial Squat (set at 18 on the rack) 135x10, 185x10, 190x10
Seated Leg Curl 50lbs for three sets of 10
Seated Calf Raises 45lbs for three sets of 10
Push-ups for four sets of 25
Wall stretch
Thursday:
Bike 5 minutes
Cobra stretch
Bar Curl 20lb x 10, 15, and 20
Corner Pec stretch
Flat Bench 155 x 10, 8, 8
Incline Bench 65 x 10, 12, 15
Decline Bench 45lbs for three sets of 20
Push-ups two sets of 25 and an incline set for 50
Squat stretch, calf stretch, and inverted table for 5 minutes
Saturday:
Bike 5 minutes
ITB Stretch 30 seconds, 3 times on each side
Hammer Curls 10lbs for three sets of 20
Rack Pull 45x5, 95x10, 115x10, 125x10
Single leg deadlift w/5lb dumbbells for three sets of 10
Lat pulldowns 75lbs for three sets of 10
Incline push-ups for two sets of 50
Calf stretch and Wall stretch
Simple week, still working a little around the bicep injury. It is getting better. I almost forgot to mention that on May 1 I went and ran a little and will keep working on that when I can. I'm also supporting a friend who wants to get into running. She's all bad, doing marathons. One goal I have is to be able to do 3 miles with her by December!
KEEP LIFTING! KEEP HIITING! KEEP RUNNING!
