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Old 09-16-2007, 06:16 AM   #141
Derek Simonds
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Rehab Day 22 September 12

Warmup 3 Times
Samson Strecthes
15 Sit Ups
10 Prisoner Squats
15 second glute bridge

4 Way Lunges
35 LB L, 15 LB R X 6
40 LB L, 15 LB R X 6
45 LB L, 15 LB R X 5
50 LB L, 15 LB R X 4

1 Arm Snatch 40 LB's
5 X 6

3 Sets of
12 X 15 LB DB Curl
15 X 15 LB DB Press

It feels like I am missing something.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 09-16-2007, 06:21 AM   #142
Derek Simonds
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Rehab Day 23 September 13

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

10 X 45 LB FS
10 X 65 LB BS
10 X 115 LB FS
10 X 115 LB FS
10 X 115 LB BS
10 X 115 LB BS
5 X 115 LB FS
5 X 115 LB FS

Tabata 1 arm (L) KB Swings with 36 LB KB. No less than 9 per interval. This was actually a lot of fun and left me feeling like I got a nice little finish to my workout.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 09-16-2007, 06:27 AM   #143
Derek Simonds
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Rehab Day 24 September 16

Warmup
2 X Samson Stretch
2 X 20 S/U's
2 X 10 Prisoner Squats
2 X 10 Glute Bridge

Farmers Walk's 75 Yards
3 X 52 LB KB L 16 LB KB R

Waiters Walk's 75 Yards
3 X 52 LB KB L 16 LB KB R, R was the arm in the air

8 L, R Pistols
15 20 LB D-Ball Slam
15 Hanging KTE

8 L, R Pistols
15 20 LB D-Ball Slam
15 Hanging KTE

5 L, R Pistols Holding 20 LB D-Ball, this was my first ever weighted pistols
20 20 LB D-Ball Slam
20 Hanging KTE

2 Rounds of
20 X 20 LB Incline Bench
20 X 15 LB DB Curl
20 X 15 LB Press

I am slowly bringing my right arm back into play. Hopefully I will be able to see a physical therapist sometime next week to get more rehab exercises. The arm feels great but man do I have pain in my tendons / wrist.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 09-17-2007, 03:14 AM   #144
Derek Simonds
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Rehab Day 25 September 17

Warmup
5 2 Minute Rounds Thai Boxing with Bas

3 Rounds
12, 12, 15 X 72 LB KB, 72 LB KB, 72 LB KB + 16 LB KB DL's
20 S/U
15 B/E

I am slowly working my right arm back into the groove so I decided to do some O-lift practice with my sons 5 KG bar.

10 X bar only
6 X 31 LB's
6 X 31 LB's
6 X 31 LB's

My right wrist is definitely the weak point as I lack the required flexibility to get the bar where it needs to be. Overall the snatches felt good, I was getting under the bar fast and was fairly stable in the bottom position.

I did one Clean and Jerk and found out there is no way I can do those right now with the lack of flexibility I have.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 09-23-2007, 01:02 PM   #145
Derek Simonds
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Rehab Day 26 September 18

In another hotel. I did a complete grab bag of exercises.

4 Rounds
4 Way Lunge with 40 LB's L, 20 LB's R overhead
15 Incline Sit Ups

4 Rounds
12 X 70 LB's Lat Pulldown
8 X 40 Single Arm L Snatch

4 Rounds
12 X 80 Machine Press
12 X 20 LB DB Bent Over Row

4 Rounds
15 X 20 LB DB Curl
15 X 20 LB DB Press

6 Minute Warm Up
Tabata Interval on Elliptical
10 Minute Cool Down
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 09-24-2007, 03:51 AM   #146
Derek Simonds
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Rehab Day 27 September 20

Got home really late last night from trip and slept until 6:45. Exhausted. I didn't have much time but I did this little doozy

4 Rounds
40 LB X Vest X 20 Squats
75 M Farmers Walk with Vest, 53 LB KB L and 36 LB KB R
40 LB X Vest X 10 Jumping Squats
75 M Farmers Walk with Vest, 53 LB KB L and 36 LB KB R

Limited to no rest between rounds. Lots of fun in a short time.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 09-24-2007, 03:56 AM   #147
Derek Simonds
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Rehab Day 28 September 21

It's MF'ing Squat Day

45 X 12 FS
65 X 10 FS
95 X 10 BS
135 X 10 FS
135 X 10 FS
135 X 10 BS
135 X 10 BS
145 X 5 FS
145 X 5 BS

3 X 15 X 20 LB DB Curl
3 X 15 X 20 LB DB Press
3 X 12 X 30 LB DB Row
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 09-24-2007, 04:02 AM   #148
Derek Simonds
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Rehab Day 29 September 22

I came up with a doozy today. I wanted to do push ups but my wrist isn't ready yet.

4 Rounds 90 seconds of rest in between rounds

135 LB BSGDL X 8
15 20 LB Ball Slams
85 LB Sand Bag Clean and Carry 150 M's
30 LB DB Incline Press X 12

Lots of fun, the presses were too easy but what can you do. Soon I will be back. The bag cleans were very difficult in fact much more than I would have guessed.

3 Rounds of 36 LB KB Swing L and 18 LB KB Swings R X 12
1 Rounds of 36 and 18 at the same time X 12

Nice little finisher
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 09-25-2007, 04:00 PM   #149
Derek Simonds
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Rehab Day 30 September 24

Snatch, Snatch and more Sntaches

Jo Snatches X 6
5 KG Snatches X 6 X 2
31 LB Snatches X 6 X 2
45 LB Snatches X 6 X 2
55 LB Snatches X 6 X 2
65 LB Snatches X 2 X 2

Everything was in the groove except my wrist. I really felt like my form was spot on and I could have snatched a house, but the pain in my wrist was too much to take a chance re-injuring it.

30 LB Incline Press X 12 X 3
20 LB Hammer Curl X 12 X 3
20 LB Press X 12 X 3

All in a series still trying to slowly work the right arm back into the lifting business. I start PT either Friday or Monday Yeah!
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 09-26-2007, 05:37 AM   #150
Derek Simonds
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Rehab Day 31 September 26

Short Warm Up

Stretches on swiss ball with crunches
Samson Stretches

10 Pistols per leg (another PR yeah!)
5 Pistols per leg with 20 Medicine Ball X 2 last set was pretty tough.

5 Rounds no rest
10 squat jumps a2a onto a 20" box
10 high pulls 36 LB L, 18 LB R X 3 18 LB L, 18 LB R X 2
10 Hanging KTE's

At most 30 seconds rest between sets I tried to keep moving the entire time.

4 Rounds no rest
12 X 30 LB Incline Press (still can't do pushups I tried oh I tried)
12 X 30 LB DB Shrugs
15 X 3, 25 X 1 Situps
10 X 3, 15 X 1 B/E's

PM BJJ
Beginners class, man it felt good to be on the mat. Tonight was the first time without a brace in 2 months. I haven't gone a lot just enough to keep semi current. Worked rolls, rear street choke defense both hip throw and step around and throw. Worked mount escape where you block the entire side oompa and roll to the left. Did the single armbar from gaurd where you pull the arm across block the same side with your leg scoot out and throw leg over head to the armbar. Fun, I had to leave because if I stayed for the advanced class I would have grappled.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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