you need time off if back is sore bro
u taking bpc?
Approved Log Training Cycle Comeback Log
- Thread starter EMW14
- Start date
u taking bpc?
No bpc. And no time off...
Monday and Tuesday I laid block most of the day and was utterly exhausted in the evening. I've had a guy helping me the past couple of weeks, but he's not been available since Thursday, so it's just me mixing, carrying laying block and cleaning up. And it's not a straightforward job, so lots of measuring and cutting as well as figuring things out as I go. It's taking a LONG TIME. Today was raining all morning and I was exhausted besides, so I didn't do a whole lot until afternoon when the sun came out. Then I went outside and worked a little bit.
After dinner I headed out to the gym and did a round of my low back PT exercises which include:
Marching bridges;
Side planks with leg lift;
In & outs (abs/hip flexors/core);
Bicycles.
Did some stretching, mostly hamstrings and calves; a few calf raises.
Then some shoulder PT:
External rotations with 40lb band: 1x10
2x20
Lateral raises:
10lb: 1x15
15lb: 1x15
Then a quick back workout:
Lat pull downs:
180 warmup: 1x10
210: 3x10
Dumbbell rows:
70lb: 2x10
Done. Quick but got a good pump in the lats and rear delts.
After dinner I headed out to the gym and did a round of my low back PT exercises which include:
Marching bridges;
Side planks with leg lift;
In & outs (abs/hip flexors/core);
Bicycles.
Did some stretching, mostly hamstrings and calves; a few calf raises.
Then some shoulder PT:
External rotations with 40lb band: 1x10
2x20
Lateral raises:
10lb: 1x15
15lb: 1x15
Then a quick back workout:
Lat pull downs:
180 warmup: 1x10
210: 3x10
Dumbbell rows:
70lb: 2x10
Done. Quick but got a good pump in the lats and rear delts.
Hockey training today. I skipped my game last night, not being sure how my calf would be. I was very happy that it gave me no trouble beyond a little mild soreness during training today.
I met a guy who played pro as high as the ECHL (AA minor pro) who gave me a very high compliment by asking where I played. He only saw me skate for a very short time, but apparently thought I looked good enough to have played pro somewhere. That was very gratifying.
I was once again totally gassed during the session, requiring several breaks to catch my breath. I MUST improve my cardio! I need to be on the Assault bike or running once my calf will permit that EVERY DAY. The free agent camp (tryout) is the 9/18-9/20, so I have almost exactly 2 months.
I am SO GLAD this calf injury hasn't turned into a long term setback!
I did a little PT and stretching for shoulders and low back when I got home from training. No gym time besides that today.
I met a guy who played pro as high as the ECHL (AA minor pro) who gave me a very high compliment by asking where I played. He only saw me skate for a very short time, but apparently thought I looked good enough to have played pro somewhere. That was very gratifying.
I was once again totally gassed during the session, requiring several breaks to catch my breath. I MUST improve my cardio! I need to be on the Assault bike or running once my calf will permit that EVERY DAY. The free agent camp (tryout) is the 9/18-9/20, so I have almost exactly 2 months.
I am SO GLAD this calf injury hasn't turned into a long term setback!
I did a little PT and stretching for shoulders and low back when I got home from training. No gym time besides that today.
@EMW14 good work on this one boss. i like the mix on the training. it shows you are serious
Sounds like the gym could have been missed here
Wow that's some good PT exercises. Things like planks and marching bridges really do help out the core and make your back stronger. @EMW14
stretching is good stuff @EMW14 we typically as men have super tight hammies. so we want to make sure we keep it stretched
@EMW14 dumbbell rows are solid. i like the 70lb and 2x10. keeping it simple works
Bros, low back PT exercises are not a bad idea. After my plumbing accident I had to do a lot of physical therapy. It wasn't fun but it got the job done. @EMW14
Today I'm doing wind sprints on the Assault Fitness Airbike at my neighbor's gym. So far, I did 15 intervals of 15 second max effort sprint and 30 seconds rest. Currently resting for a total of 10 minutes. Will do another 15 intervals.
One of my daughters called me with 13 intervals done and 2 to go, which ended that round. We talked for 4 minutes. I got back on, intending to do 2 intervals to finish up the aborted second round but I wound up doing most of the full 15. I skipped a couple of sprints to extend my rest between intervals, so in reality I only did 12 or 13 of the 15 I had programmed. A total of 30 minutes of 15/30 intervals. First round, all max effort. Second round between 60 and 80% (as measured by the watts the Airbike displays). Third round varied. A few reps were >1100 Watts (I was calling 850 max effort in the first round - obviously it wasn't, quite) but most were in the 550-650 Watt range. My legs are PUMPED and were burning there towards the end.
I feel like this is a pretty good simulation of hockey with arms and legs working and intermittent sprints.
I know this is a bodybuilding site, but who here knows if I'm following a solid protocol to increase my cardio performance? My plan is to do this every day going forward, maybe a rest day on Sundays.
One of my daughters called me with 13 intervals done and 2 to go, which ended that round. We talked for 4 minutes. I got back on, intending to do 2 intervals to finish up the aborted second round but I wound up doing most of the full 15. I skipped a couple of sprints to extend my rest between intervals, so in reality I only did 12 or 13 of the 15 I had programmed. A total of 30 minutes of 15/30 intervals. First round, all max effort. Second round between 60 and 80% (as measured by the watts the Airbike displays). Third round varied. A few reps were >1100 Watts (I was calling 850 max effort in the first round - obviously it wasn't, quite) but most were in the 550-650 Watt range. My legs are PUMPED and were burning there towards the end.
I feel like this is a pretty good simulation of hockey with arms and legs working and intermittent sprints.
I know this is a bodybuilding site, but who here knows if I'm following a solid protocol to increase my cardio performance? My plan is to do this every day going forward, maybe a rest day on Sundays.
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@EMW14 great work man. A quick workout is better than none at all.
bros we all gotta grind
Cardio again this morning. Just finished my first set of 15/30 intervals on the Airbike. Definitely don't have as much to give as I did yesterday. Legs are fatigued - and pumped! - after the first set. Average watts lower today than yesterday, too. Still going after it.
I think I'm going to limit it to two sets today. I'll take tomorrow off (from cardio; I'm planning weight training tomorrow). The spring/summer hockey session ended Wednesday; fall/winter starts up Aug 11, I think. Meanwhile, training continues on Thursdays.
Below is the summary of the first set of 15 intervals. Break is over; time for Set Two...
I think I'm going to limit it to two sets today. I'll take tomorrow off (from cardio; I'm planning weight training tomorrow). The spring/summer hockey session ended Wednesday; fall/winter starts up Aug 11, I think. Meanwhile, training continues on Thursdays.
Below is the summary of the first set of 15 intervals. Break is over; time for Set Two...
Second set was less intense than the first but was still all I had. Mentally, I had to take it in 5 rep increments. I couldn't handle even the thought of 15 reps! I also shifted some of the work from legs to arms for some of the reps. My legs were at their limit. I didn't think about the impact this would have on my triceps and rear delts, but those got a serious pump! Rear delts especially! The last several reps I shifted more of the work back to my legs. Last rep was a max effort burst at just about 1100 watts.
I'm definitely in need of a rest day or two from that. I really don't know if I'm on the right track with this. The other way I could go about it is less intensity with more frequency. But I think what I'm doing is probably better. Train fast to go fast.
Here's the average and max from the second set:
I jogged part way from my house to the neighbor's to gauge how my calf is doing. I was fine skating Thursday and I'm fine walking, but I am not ready for running yet. That's OK, I think this Assault bike is actually better for what I'm trying to accomplish anyhow. I'll add running back in when I can, but this will get me where I need to be. Or at least it'll keep me moving in the right direction, anyway.
I'm definitely in need of a rest day or two from that. I really don't know if I'm on the right track with this. The other way I could go about it is less intensity with more frequency. But I think what I'm doing is probably better. Train fast to go fast.
Here's the average and max from the second set:
I jogged part way from my house to the neighbor's to gauge how my calf is doing. I was fine skating Thursday and I'm fine walking, but I am not ready for running yet. That's OK, I think this Assault bike is actually better for what I'm trying to accomplish anyhow. I'll add running back in when I can, but this will get me where I need to be. Or at least it'll keep me moving in the right direction, anyway.
@EMW14 Amazing work....keep it up....
Rest day today as far as cardio goes. Doing a chest/shoulders session this afternoon. Will do PT for shoulders and low back as well, trying to make that a habit to include all the time.
Warmup: I took Mobster's advice and started off with bench press using the PVC pipe (instead of a broomstick). Did reps with that until my shoulder quit clunking. I lost count after 50 reps.
PVC pipe stretches: wide grip, arms straight, start in front at waist and go up and overhead backwards until the pipe touches the low back; then back over again to start position, always keeping arms straight. 10 reps
I do another shoulder mobility move with the pipe that I don't know how to describe. Basically make big circles while holding the pipe with a wide grip and arms straight. That's not a very good description but it's the best I can do at the moment. Learned it from my crossfit neighbor.
Db lateral raises:
10lb db: 1x15 with a couple second hold at the top
15lb: 1x15 with a squeeze at the top; not exactly a "hold" but an extra contraction.
20lb: 1x10
I really have to be careful with these. If I work my shoulders "too hard" they HURT a day later. Not normal DOMS, major, arthritic joint pain that keeps me up at night. It's a balancing act: if I don't work them enough, they hurt. Work them too hard, they hurt. Hopefully, I haven't overdone it.
External rotations with 40lb band:
2x20
Empty bar: 1x10
135: 1x10
185: 1x10
225: 1x6
245: 1x5
255: 1x3
245: 1x3
225: 1x5
DB incline press:
60lb: 1x8
1x6
1x7
I also did:
Hip bridges: 1x5 with a 5 second hold at the top of each rep
Marching bridges: 2x3 with 5 second hold st the top of each rep.
Side plank with leg raise:
1x10 each side
That's quite enough. Been out here close to 2 hours...
I decided to walk on the treadmill for 10 minutes at a brisk pace. That turned into 15 minutes. Started off at 3.7mph and 10% incline but my calf wasn't happy with that. Backed it off to 3.5 and 7.5% and stayed there for a while. Went up incrementally on the incline to 9% and eventually increased the speed back up to 3.6mph. Got my heart rate up to a steady 127 for the last 5 or so minutes. Not sure how much that's going to do for me as far as performance goes, but I figure it can't hurt.
Here's a picture of a bodybuilding pose this morning. Hard to pose and take a picture at the same time...
Warmup: I took Mobster's advice and started off with bench press using the PVC pipe (instead of a broomstick). Did reps with that until my shoulder quit clunking. I lost count after 50 reps.
PVC pipe stretches: wide grip, arms straight, start in front at waist and go up and overhead backwards until the pipe touches the low back; then back over again to start position, always keeping arms straight. 10 reps
I do another shoulder mobility move with the pipe that I don't know how to describe. Basically make big circles while holding the pipe with a wide grip and arms straight. That's not a very good description but it's the best I can do at the moment. Learned it from my crossfit neighbor.
Db lateral raises:
10lb db: 1x15 with a couple second hold at the top
15lb: 1x15 with a squeeze at the top; not exactly a "hold" but an extra contraction.
20lb: 1x10
I really have to be careful with these. If I work my shoulders "too hard" they HURT a day later. Not normal DOMS, major, arthritic joint pain that keeps me up at night. It's a balancing act: if I don't work them enough, they hurt. Work them too hard, they hurt. Hopefully, I haven't overdone it.
External rotations with 40lb band:
2x20
Empty bar: 1x10
135: 1x10
185: 1x10
225: 1x6
245: 1x5
255: 1x3
245: 1x3
225: 1x5
DB incline press:
60lb: 1x8
1x6
1x7
I also did:
Hip bridges: 1x5 with a 5 second hold at the top of each rep
Marching bridges: 2x3 with 5 second hold st the top of each rep.
Side plank with leg raise:
1x10 each side
That's quite enough. Been out here close to 2 hours...
I decided to walk on the treadmill for 10 minutes at a brisk pace. That turned into 15 minutes. Started off at 3.7mph and 10% incline but my calf wasn't happy with that. Backed it off to 3.5 and 7.5% and stayed there for a while. Went up incrementally on the incline to 9% and eventually increased the speed back up to 3.6mph. Got my heart rate up to a steady 127 for the last 5 or so minutes. Not sure how much that's going to do for me as far as performance goes, but I figure it can't hurt.
Here's a picture of a bodybuilding pose this morning. Hard to pose and take a picture at the same time...
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you are really looking hard lean and thick bro i am very impressed
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