Derek's Mass Gain Manifesto and Milestone Log

[Derek Simonds]

Rehab Day 13 August 30 (3 weeks and 6 days to go)

Glute Bridge 15 seconds X 3
Samson Stretch 10 seconds per leg X 3
15 S/U's unanchored feet X 3

I wanted to get moving but not do too much with my legs as I am going to squat tomorrow. The result basically I just played around today.

Hanging KTE's X 10 X 4
Scapula P/U's from plank on elbows 12 X 3
Wrist Rolls X 2 X 10 LB's this was too heavy so
Wrist Rolls X 4 X 5 LB's Just right my wrist really loosened up doing these
Hammer Curls 25 LB's L, 10 LB's R X 15 X 4
Shoulder Press 25 LB's L, 10 LB's R X 15 X 4

5 X 2 Minute Rounds Bas Thai Boxing Shadow Box on Right Side
I substituted thai kicks for right straights and shadow boxed with my right hand for other moves. This was actually more fun than I thought it would be and I got my heart rate up with all the kicks.

[Allen Yeh]

Sucks about your wrist I know it's got to be torturous right now. My wife seems to think I have a hernia...so off to the doctor I go.

[Derek Simonds]

Rehab Day 14 August 31 (3 weeks and 5 days to go)

Glute Bridge 15 seconds X 3
Samson Stretch 10 seconds per leg X 3
15 S/U's unanchored feet X 3

Did some YRG with wife and neighbor for warmup.

28 KG KB DL 1 X 12 Fast
36 KG KB DL 4 X 12 Fast

Back Squat / Good Morning
10 / 5
11 / 5
12 / 5
13 / 5
10 / 5

Perfect example of why you don't go into the gym without a plan. I just couldn't get motivated to really make things happen this morning.

[Derek Simonds]

Rehab Day 15 September 1

Work out with my son by the lake.

Warmup
About 17 games of Horse
3 X 10 Prisoner Squats
30 Jumping Jacks
2 Suicide Runs on the tennis court
Some other various and sundry strecthing

Workout
All with 36 LB KB In a row with 1 minute rest, repeat 5 times
6 X Snatch
6 X Clean / Press
6 X Swing

20 minutes of tennis
Swimming!

[Derek Simonds]

Rehab Day 16 September 3

Warmup
3 X Samson Stretch
3 X 20 S/U's
3 X 10 Prisoner Squats
3 X 10 Hamstring Stretch with towel

Workout
Walk back from each sprint directly into the next exercise.
6 Per Leg 52 LB KB DL, 6 X 36 LB KB Snatch
100 M Sprint
6 Per Leg 52 LB KB DL, 6 X 36 LB KB Snatch
100 M Sprint
6 Per Leg 52 LB KB DL, 6 X 36 LB KB Snatch
100 M Sprint
6 X 52 LB KB Clean
100 M Sprint
6 X 52 LB KB Clean
100 M Sprint
6 X 52 LB KB Clean
100 M Sprint
6 X 52 LB KB Swing
100 M Sprint
6 X 52 LB KB Swing
100 M Sprint
6 X 52 LB KB Swing
100 M Sprint

I did this up at our lake trailer and had an audience. All the old guys got quite a hoot out of this little workout. In fact one I am trying to get a copy of a picture of me doing swings while one of the guys pretends he can't lift the other bell.

[Derek Simonds]

Rehab Day 17 September 5

Warmup
3 X Samson Stretch
3 X 20 S/U's
3 X 10 Prisoner Squats
3 X 10 Hamstring Stretch with towel

Modified Bear Complex

All with 95 LB's on BB
5 Front Squats
5 Back Squats
5 Good Mornings

Rest 90 Seconds and repeat 5 times

[Derek Simonds]

Rehab Day 18 September 6

20 Minutes YRG
6 Minutes warmup on elliptical
4 Minutes Tabata
5 Minutes cool down

You should have seen the people looking at me like I was a nut. The elliptical I was on sounded like it was going to come up apart during the work sessions.

Rehab Day 19 September 7

I was at a hotel next to the airport getting ready for a flight so I used the weight machines they had. Nothing functional at all just 30 minutes of pushing and pulling with some random leg stuff thrown in.

[Derek Simonds]

Rehab Day 20 September 8

AM Lucy Sprint Intervals
2 trips around the neighborhood with the puppy comes to a total of 1.8 miles. I ran all out for more than 100 M but less than 400 M each interval. Runs are feeling extraordinary.

PM Coach Rut Goodness
I adapted yesterdays W/O based on still being limited to one arm.

Reps of 10, 8, 6, 5, 4
1 Arm Box DL 78 LB KB
1 Arm OHS 30 LB DB

Reps of 20, 16, 12, 10, 8
KTE with arms in slings

All exercises were performed in series with no rest. I started with a 52 LB KB for the OHS did 1 and think I reinjured my freaking shoulder. OOOF! I went down to a 36 LB KB but it didn't feel good so switched to the 30 LB DB and worked through with it.

3 X 24 15 LB DB curls right arm
3 X 12 25 LB DB curls left arm

3 X 15 LB shoulder press

4 X 5 LB wrist curls

[Derek Simonds]

Rehab Day 21 September 9

This is real rehab. I pressure washed my entire 3 car driveway and all of my sidewalks. That took a total of about 3 hours of holding a high pressure gun. After that was complete I went to Home Despot and did 11 sandbag cleans by 50 LB's 2 times (loading the cart and loading the truck). Proceeded to drive home and spread all that sand in the driveway. The driveway and sidewalks are pavers and pressure washing blew all the sand out of the cracks.

That took another 3 hours. Man the driveway looked phenomenal until we got a gully washer of a downpour and most of the sand washed away. AARGH! Now I get to do that again this sunday.

[Derek Simonds]

Rehab Day 21 September 11

I was exhausted last night so I slept in until 6:30.

I did 25 minutes of YRG fat burner plus and a whole bunch of body weight exercises. 4 or 5 rounds of knuckle push ups, prisoner squats, sit ups and samson stretches.