Peterson's Log by request of KOP...
08-17-2006 01:40 PM
Thursday August 17th (DE Squat Day):
Box Squat with Light Bands (2" below parallel):
175x2x10 (Speed was quick, 1 second pause on box)
Box Squat 2" below parallel:
Reverse Hyber with Ball on bench:
BW x 8 x 4
GHR with light band assistance on lat machine:
BW x 15 x 4 - My hammies are getting a lot stronger, I can see them catching up.
Even with my injury things are progressing lightly. I am on 1g of naproxin a day though prescriped by the doc. Hopefully it doesn't affect anything.
08-18-2006 03:36 PM
Friday August 18th (ME Bench Day):
Ball Dumbell Presses:
50lbs x 20 x 3 (I almost dropped the weight on my face, it was a big struggle to get the last of them up) (5 min rest)
Seated Dumbell Shoulder Press:
30lbs x 10 x 5 (90 sec rest)
Super Set - Rope Tricep press down with face pulls:
Felt pretty good today. Workout was a couple hours ago and feeling a little drained so it was probably a good one.
08-24-2006 04:28 PM
Tuesday August 22 (ME Squat):
Good Morning Squats:
Pull throughs: (Light Duty Band)
BW x 15 x 4
GHR: (assistance with Mini Band on lat machine)
08-24-2006 04:29 PM
Wednesday August 23 (Assistance/recovery):
Helped my brother move heavy a$$ stuff into his new home. ~4-5hours
08-24-2006 04:32 PM
Thursday August 24 (ME Bench):
1 Board barbell Press:
290x0 (Miss, didn't have it, stuck at bottom)
Seated dumbbell cleans:
35lbs x 10 x 4
Incline Dumbell Press:
60lbs x 10
70lbs x 10
Lying Straight Leg Raises (Highest decline possible):
BW x 15 x 4
08-25-2006 02:27 PM
Friday August 25 (DE Squat Day):
Box Squat 1" below with Light Bands:
185x2x8 - Speed was good, felt strong
Box Squat Parallel:
315x1 - all went up pretty easy. Felt really good about these
Hypers with 25lbs:
x10 x 4
GHR with Light band assistance on lat machine:
BW x 8 x 4
Grip Work - Wrist rollers
21lbs x each way x 2
12.5 lbs X each way x 1
08-31-2006 01:57 PM
Tuesday August 29 (DE Bench Day):
Barbell Bench Press:
Close Grip Barbell Bench:
Shoulder Raises, Front/side/rear (Deltas):
15lbs x 10 x each way x 3
08-31-2006 02:01 PM
Thursday August 31 (ME Squat Day):
Deadlift with Light Bands for Assistance:
straight Leg Raises superset with lunge:
40lbs each arm x 8 x 4
Highest level x 15 x 4
GHR with Light Band on Lat Machine:
BW x 8 x 3
BW x 10 x 1
Pull Down Abs:
Felt decent today. Weighing in just at 181lbs today.
09-01-2006 02:21 PM
Friday September 1 (ME Bench Day):
Well some background. Saw the physical therapist today for evaluation of my back. Turns out that my left side is tighter from my injury and I have developed a strength imbalance from it. It was shown that the trouble lies in my lower ab strength and some other things. I was also given some stretches to help with the tightness in my injured area. Good thing is that they don't think it is a herniated disc. The exercises are good and I think they might be able to really help. As for the workout, only 6 hours sleep last night. This may of hurt.
1 Board Press with 1 Sec pause at bottom:
285x0 (Miss) Came up strong but stalled at about 3 board height. Time to go back to rack presses and 3 board presses and work on lockout.
Close Grip Bench:
Standing Military press superset with wide grip chins:
Core Work for Rehabilitation of back. Lot of static movements on ball, really hard stuff, i was impressed.
09-07-2006 01:54 PM
Tuesday September 5th: (DE Squat Day)
With the holidays, my schedule is all screwed up plus I am concentrating on fixing my lower back. So not going to hard, In a week or two I'll get back to hitting it hard.
Speed Box Squats: (No Bands)
Core exercises for lower back (5 Various ones)
Thats all I had time for. It was good enough
09-07-2006 01:55 PM
Wednesday September 6th: (Recovery work)
Winter season started for hockey tonight. EVeryone was back and the skate was fast. Great workout. Working the laziness out and concentrating getting my conditioning back and quickness with stops and starts.
09-07-2006 01:59 PM
Thursday September 7th (ME Bench Day)
300x0 (Miss) Felt drained. Thought 295 went pretty easy but I used a lot trying to get 310 up.
lying barbell tricep extension:
Standing Military Press SS w/ tricep rope press down:
Core Work: Same 5 exercises I have been doing. increased the reps/time with them. feeling a lot better here.
09-07-2006 02:00 PM
Oh, its now eating season since summer is over. Working on getting it up and weighed in at 183.5 this morning. Eating lots of carbs and protein.
09-08-2006 03:53 PM
I don't know if its the eating or the rehab core work, but I am feeling a lot better in my squat.
Friday September 8, 2006: (ME Squat Day)
Core work a PT 7:30AM.
Box Squats to parallel:
365x0 (Miss, but I am happy with 345 for now)
Lunge with dumbells: (35lbs)
35 x 10 x 3
GHR ss with pull throughs:
Light assistance on lat machine:
bw x 6 x 4 (Felt strong on these too)
110 x 10 x 3 (These were burning and bothering back slightly, had to stop)
09-08-2006 04:21 PM
keep up the good work mang. some slow but steady progress here your goals are becoming reality. keep it up.
09-11-2006 01:14 PM
Sunday September 10 (Recovery):
Ice Hockey 90 minutes
09-11-2006 01:17 PM
Monday September 11 (ME Squat Day)
Well, sort of. I want to get my original schedule back on track. So since I skated last night and I am skating tonight and just did ME on friday for squat, this was sort of a lazy day.
Rehab Core Work: About 8 total movements, starting to feel a lot better with my back
110 x 12 x 3
10lbs x both ways x 2
09-11-2006 04:52 PM
I've been following ur log. Looks good. Im gonna be doing something similart to urs when Im done with the 5x5 routine.
09-12-2006 04:03 PM
Thanks guys. Working the best I can. School and hockey is catching up a little, been real tired this whole week. Going as hard as I can without overdoing it. I've done Bill Starr's 5x5 routine before, its good but greuling, can do 8 weeks top then need to take time off.
Tuesday September 12 (DE Bench):
Barbell Speed Bench (No bands):
165x3x8 varying grips
Incline barbell close grip:
315x8x2 power shrug
Weighted Chins SS w/ rear delt raises:
+10lb x 5 x 3
Rear Delt Raises:
20lb x 8 x 4
I was just dog tired at this point, it was time to go.
09-13-2006 04:59 PM
Wednesday (Recovery, Weak points):
Core Work for rehab of lower back. Felt good. Definitly helping a bunch
3 sets x 10lbs each way.
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