REHAB WORK: 0:00 - 18:30
Spine Roll x 1 min
Ab Roller 1x30 (forward, diagonals = 1 rep)
Scapular push-ups 1x15
Wrist conditioning series
Cable pull downs #4 hole x 20 @ 100 lb
Narrow grip rows 100# x 20
Cable pull downs #1 hole x 20 @ 100 lb
(Kneeling, forehead against bar, slow and controlled)
Scapular push-ups 1x15
Lying DB Overhead Pulses 20/ 12.5lbs (half foam roller under back-very controlled) half hands vertical/half horizontal
Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level.
DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out)
sPL 19:30 - paced well. (Sharp forearm pain in left arm)
Moved FL work to GST B day.
SPL/SE: 4x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells
Advanced frog stand 1 X 30 sec
Tuck planche
Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted. Great quality reps. Great tension in the right places.
10r SPL/PE7-iM for each work set
1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!
Last set did prime leg extensions x 20 then 10 dry humps
HBP
Supersetted HBP with RC.
HBP/PE: 5x4r Perfect form. HUGE difference pressing out after negatives even at 90 degrees
Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave.
10r HBP/PE-iM for each work set
Chest stretches on dip machine/ both arms and then each arm separately
RC
RC/PE: 4x5r/1x4 pull overs
Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)
5r RC/PE14-iM for each work set
Lat stretch/5lb plate shoulder extension x 5 reps
Bonus (after clock stopped)-
Sent from my iPhone
No comments:
Post a Comment