@EMW14 proud of you man. You look fantastic in your picture. The pose makes you look like a professional bodybuilder. No joke.
Approved Log Training Cycle Comeback Log
- Thread starter EMW14
- Start date
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
Every top bencher does real light weight to start with. Mine is as much for mobility too
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
Every top bencher does real light weight to start with. Mine is as much for mobility too
Hanging bridges and marching bridges are really good and the side planks with leg raise are not easy at all. Those will definitely work the core. @EMW14
good that you are pushing the workouts. i like the warmups with empty bar @EMW14 would be surprised at how many people just run into it
bros i love that. 10 minutes on treadmill. and then push it 15 minutes why not to push yourself @EMW14
Hockey game last night and training today. My calf is healed well enough to skate without any problems. Running is still out except for light jogging for very short distances. I'll continue to ride the Assault bike for cardio.
Last week, I had the idea that I'd ride the Assault bike daily except for a rest day Sunday and except for hockey days. That has proved impractical. I need more rest days than that. This week, I will skip cardio tomorrow and do it Saturday. I'll plan for Saturday; Monday; Wednesday. Last night's game was the last one until August 11 but Thursday training continues. Hopefully, I can gauge cardio improvement by my performance in training. Today was especially rough because of the game last night. Plus, I've been laying block all week. That project is finally finished, thankfully. Working in the sun and humidity has really taken it out of me.
The tryouts (it's actua being billed as a "pro development camp") were officially announced 2 days ago and I registered yesterday. So that's locked in. Published dates are 9/20-22, which doesn't make any sense because that's Sunday through Tuesday. It's more likely going to be Fri through Sun or maybe Fri & Sat or even Sat and Sun. We'll see about that once some communication is forthcoming from the team. But regardless, I'm signed up.
I want to reiterate that I have absolutely no expectation that I will make the team. The chances of that are exactly zero. I'll be a month away from 57 years old at the time of the camp. The best I can hope for is to be called to fill an empty spot created by an injury or a call-up to a higher league. Those things happen all the time and with no notice. I'll be delighted if I get an opportunity like that. Even that is unlikely, but you never know. No matter what, it'll be a blast and a chance to play some high level hockey.
Meanwhile, I'll add hitting the heavy bag to my Assault bike cardio; my neighbor has a heavy bag - a speed bag, too, which wouldn't hurt either. That's good cardio and it won't hurt to be well practiced in throwing punches. It's minor league pro hockey, after all.
I'll get back to some kind of weight training tomorrow...
Last week, I had the idea that I'd ride the Assault bike daily except for a rest day Sunday and except for hockey days. That has proved impractical. I need more rest days than that. This week, I will skip cardio tomorrow and do it Saturday. I'll plan for Saturday; Monday; Wednesday. Last night's game was the last one until August 11 but Thursday training continues. Hopefully, I can gauge cardio improvement by my performance in training. Today was especially rough because of the game last night. Plus, I've been laying block all week. That project is finally finished, thankfully. Working in the sun and humidity has really taken it out of me.
The tryouts (it's actua being billed as a "pro development camp") were officially announced 2 days ago and I registered yesterday. So that's locked in. Published dates are 9/20-22, which doesn't make any sense because that's Sunday through Tuesday. It's more likely going to be Fri through Sun or maybe Fri & Sat or even Sat and Sun. We'll see about that once some communication is forthcoming from the team. But regardless, I'm signed up.
I want to reiterate that I have absolutely no expectation that I will make the team. The chances of that are exactly zero. I'll be a month away from 57 years old at the time of the camp. The best I can hope for is to be called to fill an empty spot created by an injury or a call-up to a higher league. Those things happen all the time and with no notice. I'll be delighted if I get an opportunity like that. Even that is unlikely, but you never know. No matter what, it'll be a blast and a chance to play some high level hockey.
Meanwhile, I'll add hitting the heavy bag to my Assault bike cardio; my neighbor has a heavy bag - a speed bag, too, which wouldn't hurt either. That's good cardio and it won't hurt to be well practiced in throwing punches. It's minor league pro hockey, after all.
I'll get back to some kind of weight training tomorrow...
honey game is big bro
you leaning out?
Actually, I've cut my calories this week because I'm started getting fat. Feeling and seeing a little "thickness" around my waistline. I was up to 197, which I'd be very happy about if it was muscle...
I never did any training yesterday. Got into backhoe repairs and got stuck in that until it was done, then used it for some things until dinner time.
Really had to force myself out to the gym today. Very low energy today for some reason. I did manage to get a chest workout in and after lunch will be heading to the neighbor's gym to ride the Assault bike and thrash the heavy bag.
Usual warmup for chest/shoulders, then bench and incline db press. Not getting any stronger; I'm probably just not training enough, but with hockey, cardio and my construction project I just don't have any more energy to give.
Bench:
Warmup with PVC pipe, 50 reps. Then empty bar 20 reps. Then 135 10 reps.
185: 1x10
235: 1x5
245: 1x4
255: 1x2 This is frustrating. Probably just because of my low energy level today, but I did more reps last time.
225: 1x4
DB incline press:
55: 1x8; 2x7
Done. Cardio to follow later.
Really had to force myself out to the gym today. Very low energy today for some reason. I did manage to get a chest workout in and after lunch will be heading to the neighbor's gym to ride the Assault bike and thrash the heavy bag.
Usual warmup for chest/shoulders, then bench and incline db press. Not getting any stronger; I'm probably just not training enough, but with hockey, cardio and my construction project I just don't have any more energy to give.
Bench:
Warmup with PVC pipe, 50 reps. Then empty bar 20 reps. Then 135 10 reps.
185: 1x10
235: 1x5
245: 1x4
255: 1x2 This is frustrating. Probably just because of my low energy level today, but I did more reps last time.
225: 1x4
DB incline press:
55: 1x8; 2x7
Done. Cardio to follow later.
big bench bro
@EMW14 excellent job man and I like how you didn't forget about the card here. That's important too.
Cardio this afternoon looked like this:
Assault bike: I set it up for fifteen reps of 15/45 intervals. 15 seconds work/45 seconds rest. First set I only did 10 reps, so 10 minutes. Then I rested for 5 - got off the bike and sat down. When 5 minutes was up I hit the heavy bag until I was out of breath. That only took 40 seconds (timed with stopwatch). Rested a few minutes and got back on the Assault bike and did all 15 reps.
I thought about another round or two thrashing the heavy bag but remembered that last time I was doing that, I wound up very sore in my traps and shoulders, so I decided to leave it at the one 40 second "rep." I'll try to increase that as time goes on. I need to get some training gloves for this; I bloodied my knuckles a little bit.
I'm planning to do a back workout tomorrow.
Assault bike: I set it up for fifteen reps of 15/45 intervals. 15 seconds work/45 seconds rest. First set I only did 10 reps, so 10 minutes. Then I rested for 5 - got off the bike and sat down. When 5 minutes was up I hit the heavy bag until I was out of breath. That only took 40 seconds (timed with stopwatch). Rested a few minutes and got back on the Assault bike and did all 15 reps.
I thought about another round or two thrashing the heavy bag but remembered that last time I was doing that, I wound up very sore in my traps and shoulders, so I decided to leave it at the one 40 second "rep." I'll try to increase that as time goes on. I need to get some training gloves for this; I bloodied my knuckles a little bit.
I'm planning to do a back workout tomorrow.
Far too many
Some days you just don't have the energy and that is completely normal. If we had crazy good energy every day then imagine what the world would be like. It would be insane. @EMW14
PVC pipe 50 reps. Wow that is a good one. @EMW14 seems like you're doing some cool things there. Even with a low energy day you did great.
@EMW14 at the end of the day you're not gonna go wrong with some good training. I like the warm-ups for chest and shoulders. I like the incline on the bench as well. Keep it up.
Bro, sometimes when I have a late call for a plumbing job and it takes longer than I expect, I'm really tired the next day and my workout isn't as good. I know where you're coming from. Just pull through it and then get a nap after you feel better. @EMW14
Back in the gym after a brief absence. For some reason, my low back has been and is extremely sore. My younger daughter is visiting from out of town. She used to work at Stretch Lab. She gave me a hamstring stretch yesterday, which helped some, but I'm still quite sore today.
Anybody ever try this "assisted stretching?" I scoffed at it when I first heard of it, but once I tried it (my wife tried it first and loved it, I'm not that open minded, LOL!), I'm sold on it!
Started off with a 5 minute brisk walk on the treadmill. Then did my lumbar spine PT: hip bridges; marching bridges; side plank with leg lift; then abs: in & outs; bicycles; Russian twists with 20lb db.
PVC Pipe stretches:
"Up & overs" 1x10
Big circles
1x10 l & r
Shoulders:
Left External band rotations:
40lb band: 1x20
50lb band: 1x20 Getting stronger on these, happy about that. Left shoulder has been messed up for a long time.
Lateral raises:
8lb db: 1x20
15lb db: 2x20
Arnie presses:
10lb: 1x10
15lb: 1x10 Very happy with these also. I realize it's super light weight, but my left rotater cuff is getting stronger. I started doing these with 5lb db's.
Pull ups:
3x10
Lat pulldowns:
230lb: 4 x 5
1x10 Great lat pump after this last set.
I REALLY want to do barbell rows, but given my low back soreness, I'm sure that's a dumb idea. I'll skip those today.
DB Rows:
70lb: 3x10
Now to give running a try. It's been off and on pouring down rain here today, so this will be on the treadmill. We'll see how my calf likes it. If it doesn't like it, I'll head to the neighbor's gym and ride the Assault bike.
Success! I spent 20 or so minutes on the TM total. I set the deck to 7.5% incline and walked for a bit to warm up, then did a very moderate jog to start off with, 4mph, to test out my calf. It seemed ok, so I sped up to 6mph. Between jog and run I went about 3 minutes, then slowed back down to a 2.5mph walk. Let my heart rate, which had climbed to 146 wile running, come back down to 120. Then I did a 7.5 mph sprint for a full minute. Heart rate 150. Back down to 2.5mph and then 2mph (heart rate won't go below 125 at 2.5mph). Then I did an 8.5mph sprint for a full minute. Heart rate again up to 150. It took 3-1/2 minutes for my HR to drop back to 120 - it hovered at 121 for some time. I decided I was done after that. Walked for a little while longer and then switched the TM to "cool down" which is a 5 minute slow walk. I'm pretty spent but I feel good. Low back feels better after running, though it hurt me a bit at the beginning.
Glad I did that!
Hockey starts back up again Wednesday night. New "sesson;" new team; and I'm starting up with a new coach next week, too. Same outfit, there are a few guys who work for the owner. This guy who is going to be coaching me played professionally for 20 years, some of that time in the NHL. He's coached me here and there before, but never consistently. I had him for a session a couple of weeks ago and decided I'd really like to have his perspective in addition to the other couple of coaches I've had. I get something a little different from each one.
Anybody ever try this "assisted stretching?" I scoffed at it when I first heard of it, but once I tried it (my wife tried it first and loved it, I'm not that open minded, LOL!), I'm sold on it!
Started off with a 5 minute brisk walk on the treadmill. Then did my lumbar spine PT: hip bridges; marching bridges; side plank with leg lift; then abs: in & outs; bicycles; Russian twists with 20lb db.
PVC Pipe stretches:
"Up & overs" 1x10
Big circles
1x10 l & r
Shoulders:
Left External band rotations:
40lb band: 1x20
50lb band: 1x20 Getting stronger on these, happy about that. Left shoulder has been messed up for a long time.
Lateral raises:
8lb db: 1x20
15lb db: 2x20
Arnie presses:
10lb: 1x10
15lb: 1x10 Very happy with these also. I realize it's super light weight, but my left rotater cuff is getting stronger. I started doing these with 5lb db's.
Pull ups:
3x10
Lat pulldowns:
230lb: 4 x 5
1x10 Great lat pump after this last set.
I REALLY want to do barbell rows, but given my low back soreness, I'm sure that's a dumb idea. I'll skip those today.
DB Rows:
70lb: 3x10
Now to give running a try. It's been off and on pouring down rain here today, so this will be on the treadmill. We'll see how my calf likes it. If it doesn't like it, I'll head to the neighbor's gym and ride the Assault bike.
Success! I spent 20 or so minutes on the TM total. I set the deck to 7.5% incline and walked for a bit to warm up, then did a very moderate jog to start off with, 4mph, to test out my calf. It seemed ok, so I sped up to 6mph. Between jog and run I went about 3 minutes, then slowed back down to a 2.5mph walk. Let my heart rate, which had climbed to 146 wile running, come back down to 120. Then I did a 7.5 mph sprint for a full minute. Heart rate 150. Back down to 2.5mph and then 2mph (heart rate won't go below 125 at 2.5mph). Then I did an 8.5mph sprint for a full minute. Heart rate again up to 150. It took 3-1/2 minutes for my HR to drop back to 120 - it hovered at 121 for some time. I decided I was done after that. Walked for a little while longer and then switched the TM to "cool down" which is a 5 minute slow walk. I'm pretty spent but I feel good. Low back feels better after running, though it hurt me a bit at the beginning.
Glad I did that!
Hockey starts back up again Wednesday night. New "sesson;" new team; and I'm starting up with a new coach next week, too. Same outfit, there are a few guys who work for the owner. This guy who is going to be coaching me played professionally for 20 years, some of that time in the NHL. He's coached me here and there before, but never consistently. I had him for a session a couple of weeks ago and decided I'd really like to have his perspective in addition to the other couple of coaches I've had. I get something a little different from each one.
welcome back bro you reboot well lets do this again
Similar threads
