10/31

A.  Weighted alternating lunges (same weight as last session), 14 alternatingx3; rest 1:30 between sets

Did this all at 20#.  

B.  Lemon squeezers, 12-14x3; rest 1 min

Did these. 

3 rounds of 14. 

+

Bike 3 min moderate pace

15 Squats (focus on chest up)

rest 1 min

x3

Did this on assault bike.  No weight on squats since it didn't specify to use weight. 

Round 1: 0.9miles/23 cal 

Round 2: 0.9miles/24 cal

Round 3: 0.9miles/24 cal

C.  Banded walks (make sure you take small steps with knees out) 10 each direction x2; rest 1 min between sets

Did these. 

Legs felt a bit heavy today. 

Need to sort my diet out.  Not sure if I'm not eating enough or not getting enough sugar or some combination.  Feel foggy during/after working out yesterday and today and not recovering as well as I would like. 

10/30

A. Deadlift 3x3, rest 1:30 (no greater than 55#, if that pulls on your shoulder skip or go lighter)
Was nervous for these...
Warmed up with training bar and then the 35# bar 
Did 3x3 all with 55#.  
No problems. 

B. Bulgarian split squat, 6-8 each leg x 3, rest 1:30 between sets)
8 each leg x 3 
Did all of these without weight. 

12 minute AMRAP:
Run 800m
40 Jump rope singles
10 Step ups
Two full rounds and a little over 400m.  
Jump rope broke and couldn't find screw so was doing it while holding handle.  

It was 87 degrees while I was doing the workout :-/ 

10/26

800m - 3:36.2
Rest 3 minutes
400m - 1:37.7
Rest 2 minutes
200m - 43.2
Rest 5 minutes

800m - 3:33.0
Rest 3 minutes
400m - 1:35.8
Rest 2 minutes
200m - 42.7

Walk 10 minutes.

Stomach bothered me a bit during last 500 of 2nd 800 and the last 400m rep.

10/25

Today. I'm old. Wah. Wah.

A.  Weighted step-ups, 10 alternatingx3; rest 2 min (hold dumbbells or kb at your side)

3 x 10 alternating to 16" box. 20# dumbbells (one in each arm). No shoulder trouble. Kept it close to side. 

Step-ups to 16" box. I started with 20" but it was quite a big step for me and I was worried about not holding weights properly at my size.  Can do 20" next time if that's better.

B.  GHD back extensions (no weight) 6-8x3; rest 1:30 (if no ghd there might be a seated machine that you push back on or do superman's)

8 reps x 3 rounds. I've never actually done these? Watched a video and think I did them right. 

+

3 sets:

30 jump rope singles

15 Sit ups (strict/no arm help)

10 Goblet squat (15#-20# or lighter depending on shoulder/focus on keeping an upright back)

rest 1:30

Did this. 

Round 1: 1:10

Round 2: 1:03

Round 3: 1:03

Used 15# KB.  They don't have 18# or 20# it goes 15# then 25# for some reason.  

Used ab mat.  Was that correct? 

Hips felt tight on goblet squats.  Is it ok to do some ROMWODs throughout the week? 

10/24

Off.

An hour of physical therapy.  Hurts today.

Shoulder strengthening exercises.

10/23

14 bicycle sit-ups x 3
Some warm-ups and stretching
4 x (800m on track, rest 3 minutes)
3:36.3
3:38.0
3:37.1
3:38.5

Pancake and couch stretch stuff.   

Stomach was bothering me whole time during 800s, but not during rest.  Didn't want to have crazy expectations so didn't look at my 400m splits just tried to run a pace I knew I could maintain, but while pushing it.  Obviously very slow compared to where I was in May. But, I guess maybe good I could keep it consistent.

Rough night of sleep.

10/22

Had to switch the 4x800m with the 30 minute run.  My brother and his fiance surprised me with a visit and could only fit in the 30 min. However, they're going to do a circuit workout while I do the 4x800m tomorrow :)

Ran somewhere between 3.2-3.4 miles in 29:10.  So that puts the pace somewhere between 8:35-8:50ish.  Felt good.  Traps on surgery shoulder bit sore must be a knot or something.

10/21

Weighted alternating lunges (light weight), 12 alternatingx3; rest 1:30 between sets

Used dumbbells (15#, 20#, 20#).  Was this correct? 

Lemon squeezers, 10-12x3; rest 1 min

12 each round 

+

3 Rounds not for time:

15 squats

25 cal bike
Did this. Bike said I went 3.4 miles.
They have Assault bikes. Those are interesting. Did about half of the bike with just left arm and the rest with no arms.  Tried a few goes with the right arm on handle... Don't think it was hurting it, but causing scap to rub against rib. This has been an ongoing issue -- PT says it will go away.

Did shoulder exercises later on at home.