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Old 08-06-2009, 12:19 AM   #501
Steven Low
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Weds: 8 hrs

Excellent.. 'cept I woke up tired b/c I was REMing up to that point. Oh well.

slide OAC: 2x5
knee maltese leans: 2x5
manna: 5s 2x5

Slides felt a bit harder, but I am a bit sore. Same with the maltese leans.

Manna work is getting there.. boosting the hips up as high as possible to get used to the short contraction of triceps and posterier shoulder.

Back is a bit sore so giving it a break. + shoulder stretching


~ wrists = wrist pushups..... feeling good
~ R knee = massage, ice ..... 'lil bit sore from a lot of moving around today
~ L ankle = ..... it's fine but still have the lack of 10 deg at edge of ROM. Meh.
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Old 08-06-2009, 07:21 PM   #502
Steven Low
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Thurs: 8 hrs

9 holes of golf... went pretty bad. I had one par and a couple bogeys, but man I was all over with most of my shots today. Oh well.


~ wrists = ..... feeling good
~ R knee = massage, ice ..... some soreness. Expected with ~2 miles of walking up and down hills and awkward angles.
~ L ankle = .....
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Old 08-07-2009, 03:47 PM   #503
Steven Low
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Fri: 2.5 + 7 + .5

Lots of sleep.

Anyway, apparently I'm going to the beach with my family.

slide OAC: 2x5
knee maltese leans: 4x5

Since I know I'll be eating fairly well... phillips + ribs tried to hit everything hard. Letting the knee recover from yesterday's work.


~ wrists = ..... feeling good
~ R knee = massage..... a bit of soreness. Should be back better than ever in a couple days. Now to get strengthening to eliminate the quad atrophy
~ L ankle = .....
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Old 08-09-2009, 10:49 PM   #504
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Sat: 2.5 nap + 5 + napping all day under an umbrella

Rest
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Old 08-09-2009, 10:50 PM   #505
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Sun: 5 + napping all day

Well, I did get out in the ocean and sun (who knew you could get sunburned when under an umbrella 90% of the time...).

Also, ate lots of ribs & seafood so it was good.

Back into things tomorrow.
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Old 08-11-2009, 02:06 AM   #506
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Mon: 6.5 + 1.5

slide OAC: 2x5
knee maltese leans: 2x5
manna: 5s 2x5
assisted GHR: 2x4

OAC felt the strongest they've been in a while. I am pretty sure I can pull 3-3.5 on the left and 4 on the right if fresh. Still need a bit of work to go to get the 5 then 6 though. I may need to undulate the reps or volume some.

The leans were OK... elbows getting acclimated again.

Manna.. push feels OK, but I didn't continue stretching over the weekend, and tightened up some. So I did regress a bit. :\ +shoulder stretching

My lumbar posture is crappy thus giving me sore backs in the DLs so I'm gonna sub GHR for now while focusing on improving my posture. These are hard.


~ wrists = ..... feeling good
~ R knee = massage..... A bit sore from ocean wave hopping, hah.
~ L ankle = .....
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Last edited by Steven Low : 08-11-2009 at 02:26 AM.
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Old 08-12-2009, 10:12 AM   #507
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Tues: 6 + 2

Rest.

A bit odd to take a rest day because I'm not sore, but I was working on application stuff and just got caught up.
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Old 08-12-2009, 11:42 PM   #508
Blair Lowe
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Why not do stiff leg deadlifts from the hang instead of GHR. Lots of load, can focus on posture. Of course, they will put a hurt on you like GHR cannot ( unless you are doing the floor kind ).
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Old 08-13-2009, 01:58 AM   #509
Steven Low
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Hammies aren't that flexible anymore cause I don't stretch them.. haha.


Weds: 6.5

slide OAC: 2x5
rings PPPUs w/ feet off at bottom: 2x10
assisted GHR: 2x4

Had to cut short tonight (bad time management). OAC I feel like I can hit 4-4.5 again. Maybe I'll do a test set here and there, but I don't wanna risk a massacre of my shoulders.

rings PPPUs I actually like the higher reps with these (8-12ish). My anterior delts are my weak link with pressing (probably why my planche lags behind my dips), and higher reps tend to hit it better. I'll stick with this for a few weeks and see how it turns out.

GHR getting easier... but still not really close to full strength. I can probably take it to where my body is about 30 degrees off the ground before collapsing.


~ wrists = ..... R a bit iffy again
~ R knee = massage..... did a bunch of squatting at work today, and it feels good! Progress!
~ L ankle = .....
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Old 08-13-2009, 09:41 PM   #510
Steven Low
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Thurs: 4 + 3

Meh.

slide OAC: 2x5

Decided to take it light. Umm, may be able to pull 5 with R. probably 4-4.5 with L.

Full work tomorrow. Rest Sat.


~ wrists = .....
~ R knee = massage..... did a bunch of squatting at work today, and it feels good! Progress!
~ L ankle = .....
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