Catching up on sessions I didn't have time to post.
Wednesday leg training.
I'm pulled my quad last week during my Caddie Shack session. I've had to take it a little easier on my leg since then. The training session I'm going to post below, I've actually done three times since last Wednesday. I'm going to post it for today because it's my normal leg training day.
The goal or objective of this training session is to put as much blood into the legs as I possibly can without hurting the injury any worse. As I noted in my log before, the injury's not that bad. I think I only have to back it down for this one week, so Wednesday would've been the last back down session, so normal leg training will resume.
Next week, with this in mind, I select four to five different movements and do one set of 200 repetitions with each movement. It's a lot harder than it sounds, and the weights are very light. I'm telling you right now, you do 200 reps of anything, it's going to burn, it's going to hurt, and it's not going to be the easiest thing in the world, even though I do call it my Jane Fonda training sessions; because it reminds me of doing aerobics when my football coach in high school had us do it a couple times, which was awful to do.
The five exercises that I've been using are: leg extensions, seated leg curls, leg press, hip abduction, and body weight squats to a parallel box. All five of those for one set, 200 repetitions each. I do take a break between exercises until the cramping stops because with each one of these, I will be cramping before the set's over, so I'll wait whatever time it takes ... five, ten minutes, until the cramping stops. Then I will move on to do the next exercise.
Saturday back training.
One arm standing pull downs
using the comfort grip handles, and the 9 ft. pull down machine. We did one arm standing pull downs focusing on starting with the neutral grip and pulling down into a supinated grip with the tight traction on the lats at the bottom, and the biggest stretch we can get at the top. 2 warm up sets of 10-15, 6 work sets of 8-10, each set to failure. Actually a couple sets were training past failure because of the other arm to help get a couple extra reps after we fail.
Seated rows using the spud grip or spud handles.
The reason we used this was to be able to get our hands past our torso, so to go a little bit farther, we would typically deal with the double D handle. 2 warm up sets of 10, 5 sets of 8-12 reps, each set to failure.
Kettle bell pullovers.
3 sets, 8-12 reps, each set to failure. The focus here was more on the stretch and the contraction, we try to stretch the lats out a little bit from the first 2 exercises that were performed. Next exercise was back attack, set to work more with glutes, hamstrings, instead of the lower back. 4 sets of 8-10, and then 2 additional sets of 6-8 by adding bands, creating a tighter contraction at the top.
Standing band pull aparts.
5 sets, 8-12 repetitions with each set to failure. These were set up at the top of a 8 and a half foot power rack with the bands being held in a pattern that crossed when you pulled your arms down and elbows back.
Standing calf raises.
4 sets, 15 reps. Last exercise, neck work using the sand bells. 2 sets in each direction, 10-15 reps.
Tuesday chest day
Reverse Band Press with 2 Board
After many of warm up sets worked up to 495 for 3 and missed 545 for a 1
Decline Hammer Machine Press
- 4 sets of 10-12 - all sets to failure
Machine Flies
- 4 sets of 10-12 - all sets to failure
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Sunday I got an inner ear infection and back down the volume and intensity a ton. This is one thing I try not to train with ever. In the past I have had to have tubes in my ears because I tried to train through this... twice. I also know of one person who did the same and can no longer hear out of one ear. I will wait until the infection goes away.