Rehab Workout 11-08-2009

November 8, 2009

10 minutes recumbent bike - 2.95 mi


Alternate Dumbbell Curls ~ 5 reps
Close Grip Bench Presses
5 Rounds

ADC @ 55# 5, 5, 5, 6, 5
CGBP - 155# 6, 6, 7, 6, 5

FINIS 

Rehab Workout 11-07-2009

November 7, 2009

Row 2000M
10 minutes recumbent bike

IBP (3 - 7 reps) + 
T-Bar Rows
5 Rounds

Row: 7:44.8 (1:56.2/500M)
Bike: 2.90 miles

IBP: 155# x 7, 215# 3, 3, 3, 195# x 7
TBR: 45 x 10, 10, 8, 8, 10
Finis

Short day, had to go to RMDH. Will try for a dedicated aerobic day tomorrow. Maybe 6K+ row, recumbent biking and then some swimming; but at least 40 minutes work.  

Rehab Workout 11-06-2009

November 6, 2009

Row 3000M (Drag factor - 138)

20 mins recumbent bike

Done.

3000M: 11:42.4 (1:57.1/500M)
Bike: 7.01 mi

Nothing left to be done today. Not a lot of kick left after the row + bike. I'd like to do a longer steady-state row tomorrow; but 10K seems a tall order.

Rehab Workout 11-05-2009

November 5, 2009

Row 1000M

1:00 Row + 
1:00 Rest
5 Rounds

Alternate Dumbbell Curls 50# +
Overhead Tricep Presses
5 Rounds

T-Bar Rows +
Close Grip Bench Presses 
4 Rounds

1000M - 3:55 (weak)
1 Min Interval: (m) 273, 299, 294, 279, 319 (average 293)

ADC - 6, 6, 6, 5, 4
OTP - 10, 10, 10, 10, 10
TBR (45#) - 6, 5, 7, 7
CGPB (135#) - 7, 6, 7, 6 

Rehab Workout 11-04-2009

November 4, 2009

Row 500M + 

1:00 rest

4 - 5 Rounds

10 minutes recumbent biking

OHP (4 - 10) + 

Weighted Pull-Ups

Row: 1:53.3, 1:46.8, 1:48.9, 1:49.3 (Drag Factor - 150)

Bike: 2.97 mi

OHP: 95# x 8, 135# x 2 (Stopped)

I was surprised by how weak I was on the OHP. I wouldn't have suspected such weakness. I can only offer that yesterdays good work in the IBP may have "pre-exhausted" the delts and that was compounded by the 500M intervals on the erg, which was at a decent drag factor. Who knows. More rest for OHP related workouts going forward.  

Rehab Workout 11-03-2009

November 3, 2009

Row 3000M 

10 minutes recumbent bike

IBP (4 - 8 reps) +

Lateral Pull-Downs

5 Rounds

Weighted Dips +

T-Bar Rows 

3 Rounds

Row - 1,500M 5:40 (pussied out on finishing the 3000M, 1:53.3/500m)

Bike - 2.85mi

IBP - 155# x 8, 205# 5,5,5, 185# x 7

LPD - 100 x 10, 8, 8, 150# x 5, 100# x 8

WDips 55# - 5, 5,5

T-Bar Row 70# 6, LPD 100# x 10, 130# x 7 

The IBPs were very strong, relatively speaking. Perhaps by the end of the year I can hit 225# for 10 reps. I'll switch to regular presses where the goal is to do multiple reps of 315#. That is not a year-end goal, though!

November 1, 2009

I had an epidural steroid injection this morning. The procedure was 15 minutes and used guided fluoroscopic equipment. It wasn't painful at all and I didn't have a lot of discomfort in the evening. We'll see how the weakness in my left calf and ankle dissipates. I'll know I'm good when I can do hang power cleans again. I give it a month. Obviously, today was a rest day.

Rehab Workout 11-01-2009

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.