On Wednesday night my lats and outer pecs really started to get sore from Tuesday’s 75 pull-ups. Yesterday I had physical therapy at 9am and progressed to a bunch of more advanced moves. It was another good session. In the afternoon I power walked 20 minutes on the treadmill for 1.32 miles and did the PT exercises we didn’t hit at my session. Later in the evening I did second round of Steamboats and 7-5-3 of the McGill Big 3. My calves and ankles were getting sore by the end of the day.
All of that stuff is still sore today. I did my PT exercises before lunch and went to the 4pm class.
- Monster Walks (red)
- 7-5-3 Curl-up
- 7-5-3 Bird Dog
- 30 cal Echo Bike
- 3 Rounds
- 10 DB Shoulder Press (10#)
- 10 DB Lateral Raises (10#)
- 30 Mountain Climbers
That 30 calorie bike really gets my heart going, but it’s slowly getting easier. Took about 1:50 today.
- 6 Seated DB Shoulder Press (50#)
- 10 DB Front Raises (10#)
I used the smallest incline position from straight up on the bench to have a more comfortable sitting position and placed an AbMat at my lumbar spine. I also placed a small box in front of the bench so I could lift the dumbbells from there and put them back without having to strain anything that would get my back in a risky position.
- 6 DB Bench Press (60#)
- 3 Muscle-ups
- 10 Reverse Lunge Wall Balls (20#, 10′)
I place a box in front of the bench again. After each set of bench press I dropped the weights to the floor while still laying there. Then I got up and deadlifted them one at a time back on to the box. Was a nice little breather before the rings. The muscle-ups felt really good and I had no trouble doing every set unbroken, even after not doing any for about six weeks. The lunging wall balls were a little more challenging with the standard 20 pound ball this time, but 10 reps was manageable. I did exactly eight rounds.
McGill Big 3
- 7-5-3 Side Plank
Since I did the curl-ups and bird dogs before class all I had left was the side planks.