11/28/16 Back
6:10am
20 minutes on the elliptical (1.8 miles)
bb bent over row;
4 reps at 105lbs
4 reps at 115lbs
4 reps at 125lbs
BB Good mornings;
4 reps at 105lbs
4 reps at 115lbs
4 reps at 125lbs
Behind head wide grip pull down;
4 reps at 75lbs
4 reps at 87.5lbs
4 reps at 100lbs
4 reps at 112.5lbs
4 reps at 125lbs
Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 60 seconds (each)
2nd set 60 seconds (each)
3rd set 60 seconds (each)
BB wrist curls;
20 reps at 85lbs
20 reps at 85lbs
15 reps at 85lbs
Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches
-2 sets of 10 'bend overs'
Leg press machine left foot calf extensions;
10 @ 112.5lbs
10 @ 125lbs
10 @ 137.5lbs
20 @ 112.5lbs
-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
6:10am
20 minutes on the elliptical (1.8 miles)
bb bent over row;
4 reps at 105lbs
4 reps at 115lbs
4 reps at 125lbs
BB Good mornings;
4 reps at 105lbs
4 reps at 115lbs
4 reps at 125lbs
Behind head wide grip pull down;
4 reps at 75lbs
4 reps at 87.5lbs
4 reps at 100lbs
4 reps at 112.5lbs
4 reps at 125lbs
Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):
1st set: 60 seconds (each)
2nd set 60 seconds (each)
3rd set 60 seconds (each)
BB wrist curls;
20 reps at 85lbs
20 reps at 85lbs
15 reps at 85lbs
Physical therapy exercises for my ankle:
-Kneeling ankle stretches
-Towel calf stretches
-2 sets of 10 'bend overs'
Leg press machine left foot calf extensions;
10 @ 112.5lbs
10 @ 125lbs
10 @ 137.5lbs
20 @ 112.5lbs
-1 fiber gummy
-Rainbow Light men's multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg