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 11-01-2009

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. 

Rehab Workout 10-29-2009

October 29, 2009

1 minute row +

1 minute rest

5 Rounds

20 minutes recumbent biking (5.8 mi)

Alternate Dumbbell Curls +

Close Grip Bench Presses

5 Rounds

Weighted Pull-Ups

Close Grip Push-Ups

2 Rounds - too spent to do more :)

Row (meters): 306, 288, 293, 293, 295 (avg split 1:41.7/500m)

Curls: 45# x 5, 5, 5, 5, 7 (in the early 2000s I did 70# for 6 reps, goddamn!)

CGBP: 135# 7, 7, 7, 7, 8

Pull-Ups - 15# x 3, 3

CGPushUps - 15, 15

My previous best 1 minute on/off rowing workout resulted in a 291m avg (Sept 13, '09). Note that I did that a month ago without a herniated disc. I can't push off my left calf, not with any conviction. Everything else was pretty weak. Back in my younger days (cue the Pearl Jam), curls were a point of pride with me. Don't all young men who workout obsess over the biceps? I know I did.