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New Year Workout Accountability 2018

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    Rowing, shoulders, traps and calves today. Did some stretching at the end as well.

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      Cleans
      BB rows
      Lat pull downs
      Single arm cable rows
      Rope pull overs
      Bent over rope extensions
      Tricep pushdowns
      Single arm reverse grip pull downs
      Romanian Deadlifts

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        Dead lift /// Straight arm lat pull down
        Lawnmowers /// Lat pulls down (wide grip)
        Seated cable row /// Hyper extensions
        V bar lat pull down /// Mch seated row

        Half mile jog

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          Treadmill jogging
          Rotator cuff
          Shoulder mobility and stretches with bands
          Hip stretch’s with bands
          Abs
          Sauna

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            I met with my orthopedic today for a follow up. The nurse removed the bandage and I have one heckuva scar in my arse. I’ve been off the hydrocodone for several days so he did some functional testing and cut me loose. No more walker, I have a cane now. I can drive and I can go back to work on the 16th.

            I need to hit the gym. Bad! I’ll wait until Monday and start with just upper body stuff and work in some very light lower body later.

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              Originally posted by SabreKiller View Post
              I met with my orthopedic today for a follow up. The nurse removed the bandage and I have one heckuva scar in my arse. I’ve been off the hydrocodone for several days so he did some functional testing and cut me loose. No more walker, I have a cane now. I can drive and I can go back to work on the 16th.

              I need to hit the gym. Bad! I’ll wait until Monday and start with just upper body stuff and work in some very light lower body later.

              FREEEEEEEDOM!!!! No time like right now for that upper body work.

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                Chest and cardio today

                Lowering my rep count and increasing my overall weight through lifts by going to a semi pyramid set 10-8-6-6-8-10
                Also slowing my pace down on reps and really focusing on a correct and smooth form

                Aiming for:
                BB bench
                Smith incline
                Dumbell bench
                DB flys
                Smith incline (again)
                Cable flys

                1.5 miles

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                  Worked out yesterday after being out of town for 4 days. All of these except for lateral raises (dam tendonitis)

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                    *****zz is officially kicked. I naively looked forward to this one. About halfway through....not so much.

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                      Snatches
                      Squats
                      Incline
                      Decline
                      Pec Deck
                      DB Hammer Curls
                      Cable Curls

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                        Final exam was supposed to be Friday. Got home late and had things to do. Wasn't feeling it over the weekend, and I'm feeling the effects of my actions over the weekend. Got it done today though.
                        Burpee push-ups.
                        DB swings.
                        Inverted rows.
                        V-up Russian twist.
                        12 sets of 10 in 27:44.
                        Burpees still suck!
                        End of this program, so I'll take the rest of this week off and try to decide what's next.

                        Sent from my XT1080 using Tapatalk

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                          Legs this morning.

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                            Power Cleans
                            Clean Pulls
                            BB OHP
                            Cable rear delt work
                            Cable lateral delt work

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                              Yesterday....just didn't feel my planned workout. Winged it.

                              Flat bench 5x8
                              DB rows 3x10
                              Military press 3x8
                              Squats 4x10
                              Cable Flyes 4x10
                              Machine pec flyes 3x12
                              Ab roller wheel of death 3x10
                              10 minutes on stair stepper

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                                This morning...

                                Seated rows /narrow
                                Cable triceps be pulldowns

                                SS Seated rows/wide,
                                Overhead triceps cable pulldown

                                SS Hammer curls, CONCENTRATION CURLS

                                T-bar rows 4x10

                                Dips 3x8

                                20 minutes on stair climber

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