November 1, 2009
500M row +
1 minute rest
2 Rounds
10 minutes recumbent bike (auto-pilot program)
OHP (4 - 7 reps) +
Weighted Pull-Ups
5 Rounds (1 minute rest between rounds)
Machine Military Press +
T-Bar Rows
5 Rounds ( 45 sec - 1 minute rest between rounds)
Row (1:48.9, 1:45.3)
Recumbent bike: 2.8
OHP: 95# x 8, 135# x 4, 2, 2, 115# x 6
WPU: 15# x 6, 4, 3, 3, 3
MMP: 90# x 8, 110# x 7, 7, 8, 120# x 7
TBR: 80# x 3, 55# x 5, 5, 5, 6
I thing going forward I'll substitute the 1 minute row/1 minute rest with the 500M row/1 minute rest, but not 2 rounds, 4 - 5. Doing that probably builds up stamina more. Epidural shot for the L5S1 tomorrow. I still walk with a limp due to weakness in the left calf/ankle. I was surprised by the lack of improvement on the 1st set of 135# on the OHP. Hopefully next OHP session I can hit 5 reps on the 1st set. One rep impovement on 135# doesn't seem like a lot to ask for, given my shoulders are pretty weak, relatively speaking.
October 31, 2009 - Rest day.
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