March 24th
Safety bar squats. 3x6. Bar still tough breathing wise. Legs jello.
Step-Ups. 3x5 each Leg. BW again
DB RDL. 3x6. 20lbs all sets not terrible
FRONT PLANK. 2sets @25sec
Echo Bike. 6min. 1.50mile. Still TOUGH
March 25
Treadmill. 6min total. Walked on the new treadmills felt good. 3.5MPH 5min. Then 4.0MPH for last min. Tired
BB bench press. 3x6. 65lb
DB low row. 3x6. 20lb
BB curls 3x8 20lb bar
Neck Machie/Band Pull aparts 4x16. (SS) black band
Abs, (physio ball crunch) (SS) PUSH-UPS. 18reps on ball. Push-ups 1/1/2
Heavy Bag 5 jabs. Still working on light jabs w/hips focus.
March 26
Jacob’s ladder. 6min total. 3:19 w/out stop. Then rest w/stop between about 30sec. Quads on fire 🔥 Always TOUGH
AbCore. 3x25reps. BW
Hammer strength calf machine 3x20 (15lbs)
March 27th
Echo Bike. 6min. 1.75mile
DEADLIFT. 3x6. 60lbs
Belt March. 3x50reps. 25lbs out of breathe
Hypertension (BW). 3x6. 10lbs 1hole showing
LifeFitness Crunch. 3x10/10/10 10lbs
March 28th
Treadmill 6min at 3.5mph
Standing DB Mil 3x6. 15lbs
Sitting Low row Machine 3x6. 35lbs chest still hurts from pressure
Band press downs (SS) FacePulls 3x6reps . Rope 14/20/22
Russian twist 3x25reps BW tough
Plate Curls 3x6. 15lbs
DB shrugs. 1x25. 20lbs
**Frustrating to have such slow progress. Going to take years to get back to normal but up for the challenge. Def helps that i own a gym and have acess to training 24/7.
The athletes and clients hit reps of 3 on all the main lifts. we also did a overload on all the main lifts to help the body get used to heavier weights as we test soon.
Accessory lifts were all 8’s. All in all some great groups.