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Messages - LT3976

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76
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 15, 2019, 10:41:03 am »
7/15/19

Haven't logged in a few days.  Was making sure to be prepared for Hurricane Barry (i'm in southeast Louisiana), but the storm turned out to be nothing more than a lot of rain.
Worked out Friday and Saturday mornings, just got something quick in, but didn't track anything.

BW:  didn't weight

Workout 1:

SL calf raise, BW x 12
Tib raise, to failure
Poliquin step-up, 135x10
RDL, 135x6
Garhammer raise, BWx5
Side bend, 20x10
DB press, 30x10
Face pull, x 10

77
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 10, 2019, 10:20:10 am »
7/10/19

BW:  180.2

AM Workout.

A.  Skips, 6 sets x 10 per leg, gradually increasing height of skip
These felt awkward, need more practice to make it smoother

B.  Sprints, 6 x 30 meters, gradually increasing speed.
Tried to reach my max speed on the last two, but streets were wet and didn't wanna risk slipping on concrete.  Looking forward to the skips and sprints done weekly, much room for improvement.

C.  Patrick step up, 4 inch box.  6 sets of 15 (BW, 45, 85, 105, 105, 105)
Stayed with a lower box really trying to work on my ankle mobility.  Right ankle still slightly swollen and tight, but getting better.  Could've used more weight or a higher box for my left leg, but kept it the same. 

Ankle traction work

78
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 10, 2019, 10:15:57 am »
7/9/19

BW:  181.8

Not much time today but able to get some work done.

Workout:

A.  Push-ups, x20, x17, x17
B.  DB external rotation, 15x6, 10x7, 10x6
C.  Chin-ups, x6, x6, x4
D.  QL extension, 3x20x15

Sled push-pull
Ankle traction
Ankle flossing
SL standing iso

79
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 08, 2019, 08:28:25 pm »
7/8/19

BW:  didn’t measure

This past weekend I didn’t do anything structured.  Some light ankle hops, standing 1 leg isos, ankle flossing, stretching, etc.

Today’s workout

A1. RDL, 3 warmup up sets, 3 working sets x 10 (top set 135)
A2. Hanging leg raise 3x5 (slow eccentric)
B1. SL calf raise, 5x10 (20, 10, bw, bw, bw)
B2. Standing tib raise, 5x10

Entire lower leg extremely pumped, can’t recall ever having them feel like that.  Good feeling

80
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 05, 2019, 02:39:10 pm »
7/5/19

BW:  180.2 (not too bad considering I ate a ton of BBQ yesterday)

Morning workout:

RDL, top set 105x20 (getting better but lower back/hamstrings seem to be a weakness, both strength and flexibility)
KOT squat, top set 6 in box x 17
SL calf raise, top set 25x8
L-sit x 20 secs
Pullover, top set 25x10
Trap raise, top set 2.5x6

81
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 05, 2019, 02:34:24 pm »
Quote from: adarqui on July 04, 2019, 11:38:43 pm
Quote from: LT3976 on July 01, 2019, 09:50:21 am
7/1/19

BW:  184  :o 
Was a complete food fest this weekend

lol. what'd you have?

EVERYTHING in sight.  It was one of those weekends where that's all we did.  I think the Mexican food is what put me over the top though, ate like a king

82
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 04, 2019, 11:45:48 am »
7/4/19

BW:  179.8

AM workout

A1. Sled push-pull 3x20 meters
A2. ATG squat, top set 50x20 (standard hit)
A3. Nordic, top set 8 in box x 5.  I did 9 reps last week, so this is discouraging.  I did do 2 sets of 10 beforehand though, one to a 12 in box and one to a 10 in, so maybe it was fatigue

B1. Tib raise, 3x20
B2. QL extensions, 3x10 (top set 15lbs)

C1. DB shoulder press, top set 30x10
C2. Chin up, top set BW x 6

Lower and upper body stretching, some ankle flossing and ankle traction work after workout

83
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 03, 2019, 09:20:55 am »
7/3/19

BW:  178.4

Stretch day today.  Would be a jump/sprint day also but right ankle still a little tender

84
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 02, 2019, 02:25:15 pm »
Lunchtime:

Dips, top set BW x 10 + 2 negatives
DB external rotation

Stretching:
Pigeon
Butterfly
Pancake
Prone Y
Shoulder extension
Butcher block

Some more ankle traction work.  I have floss bands coming in tomorrow so I am ready to start that

85
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 02, 2019, 09:21:29 am »
7/2/19

BW:  179.8.....that's more like it

AM

A.  Calf stretch, 3 mins each side
B1.  Sled push 3 x 40 meters
B2.  Split squat, top set 30 x 10 on 4 inch box
B3.  Seated goodmorning, top set 85 x 10
C1.  Single leg calf raise, top set 20 x 10
C2.  Low cable pull-in

Ankle traction exercises after.  These have made my ankle feel much better while doing them, but not perfect yet.  The split squats really pushed my ankle ROM today too.  Walking and light jogging don't aggravate the ankle right now, but not ready to push it too much with jumps yet.

86
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 01, 2019, 02:39:39 pm »
Lunchtime:

stretch session

piriformis
hip flexor
upper body

some ankle traction exercises to help this sprain out

87
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 01, 2019, 09:50:21 am »
7/1/19

BW:  184  :o 
Was a complete food fest this weekend

AM:

A.  Plantar fascia stretch 3 mins
B.  Tib stretch 3 mins
C1.  Reverse sled drag 3 x 120m
C2.  Patrick step up. top set 6 in box 55x20 (weight wasn't bad, right ankle still swollen/sore, worked on getting good ROM)
C3.  Jefferson curl. top set 45 x 10
D1.  Tib raise x 20
D2.  Leg raise x 10
E1.  Incline DB press, top set 30x15
E2.  Face pull x 15


88
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: June 29, 2019, 08:02:16 pm »
Pike stretch x 3 mins
Pigeon stretch x 3 mins per side
Butterfly stretch x 3 mins
Seated pancake stretch x 3 mins
Couch stretch 2 x 90 secs per side
Shoulder extension stretch 3 x 90 secs
Butcher block stretch 3 x 90 secs

Multiple sets of tib raises, calf raises, ankle circles, 1 leg stands throughout the day

89
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: June 29, 2019, 09:21:23 am »
6/29/19

BW: 176.4

Stretch day today

90
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: June 28, 2019, 08:56:13 pm »
PM workout

Incline fly
Y-stretch
Wall slides
Trap raise

Tibialis raise
Calf raise
Ankle cirlces
single leg hops

Pigeon stretch
Butterfly stretch
Pancake stretch

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