December 18, 2019

WEDNESDAY– 5:30 PM

CYCLING (1 hour 12 mins, resistance trainer)
4 x 8 minute sub threshold
Warm up
15 min – 113 W
8 min – 203 W
5 min – 125 W
8 min – 205 W
5 min – 133 W
8 min – 204 W
5 min @ 121 W
8 min – 209 W
Cool Down
10 min – 110 W

NOTE:

Right lower lumbar pain started on Tuesday PM. Likely caused by T Getup exercise Monday AM. I haven’t done TGU in months and I did them before my spine was warmed up. Muscles and fascia around mid torso and spine tighten up (normal DOMS) and it is exacerbated by driving and sitting all day. Unfortunately I have history of lumbar disk pathology which can flare abruptly. Yesterday afternoon was 9 out of 10 pain level. I will count that as day 1. This usually takes 5-7 days to stabilize and 2 weeks until I can resume heavier lifts. Riding doesn’t pose much difficulty. My biggest limitation is extension movement.

March 20, 2017

MONDAY – 4 AM

WARMUP – get up x 3 each side – 24 kg; OHP – 90 lb x 5 reps x 2 sets

SQUAT
230 lb – 5 reps x 2 sets

DEADLIFT
245 lb – 5 reps x 2 sets

HIP THRUST
245 lb – 5 reps x 2 sets

BENCH PRESS
225 lb x 1
215 – 5 singles

PULL-UPS (+25 lb)
5 reps x 2 sets

DIPS (+25 lb)
5 reps x 2 sets

December 6, 2016

TUESDAY, 4AM

WARMUP – Turkish Get-up – 24kg x 3 reps each side

SQUAT
205 x 5 reps x 2 sets

DEAD LIFT
245 x 5 reps x 2 sets

HIP THRUST
245 x 5 reps x 2 sets

OVER HEAD PRESS (Behind head)
45 lb bar x 10 reps x 3 sets

KETTLE BELL SNATCH (24 Kg)
35 reps

PUSH UPS
40 reps

NOTE:
AM Body Weight – 180 lbs