Yesterday I took a rest day and fixed the computers on two old Concept2 Model C rowers!
I did my floor PT exercisese and had planned to do the core stability work since I missed it Saturday. Didn’t happen though. 🤷🏻♂️
Today at lunch I did the banded PT exercises. Was out in the garage at 4pm.
- 15 Air Squats
- 2×15 Goblet Squats (35#)
- 2×15 Goblet Squats (50#)
- 10 Strict Chin-ups
- 40 Band Pull Aparts (blue)
- 12 Jingle Jangles (21’ across garage)
- 6/6 Reverse Lunge Knee Drive
- 12 Push-ups
That was good and the rounds went much faster than I expected. It’s crazy how much more stable I am on those reverse lunges with the knee drive than the first time I did them only 10 days ago. I was flying through them today. I was able to do all of the push-ups unbroken with ease too. Finished 12+2.
Knocked out a set of 10 strict deficit handstand push-ups (~4″) for a challenge making the rounds on Instagram.
After trying one I wasn’t sure I’d get through ten, but that turned out pretty good!
McGill Big 3
- 9-7-5 Curl-up
- 9-7-5 Side Plank
- 9-7-5 Bird Dog
I definitely need to get in these today after skipping them the last two days.
Wow has life changed dramatically in the United States in just a few days and it’s going to change even more in the next week.
I seem to be adjusting to the time change. Yesterday was a rest day and I had PT at 8:30. My pain has been gone, I’m moving well, and I have a ton of exercises to do now, so they did a re-eval. I was much better in all of the tests and my hip range of motion in one of them was around double. I graduated! Glad I finally decided to the Dr and then get PT. I was very impressed and now will continue doing my exercises for the foreseeable future to hopefully fix this issue. I walked 20 minutes on the treadmill in the afternoon for 1.33 miles and did 2×5 on the steamboats. In the evening I did 8-6-4 of the McGill Big 3.
Today I got out in the garage around 4pm. I’ll probably will be avoiding the gym for a long time and I suspect it won’t be allowed to stay open by the end of next week anyway.
- 5:00 Airdyne (2.58 km – 105 cals)
- Monster Walks (Hip Circle)
- 2×15 Steamboats (blue band)
- 3 Sets
- 10 Scap Pull-ups
- 15 Air Squats
- Incline Bench Press
- 5 Incline Bench Press (135#)
- 15 Lateral Raises (8#)
Inclines were hard!! I figured I was going to go much heaver than where I ended up. It’s been a long time since I’ve done those.
- 3:00 AMRAP
- 10 Box Jumps (24″)
- 30 Shoulder Taps (back to wall)
- MAX 5/5 Reverse Lunge Knee Drive
- 1:30 Rest
I was looking for a new movement to hit the glutes and found these. The balance was much harder than I expected.
The box jumps felt good, but the shoulder taps were a real struggle. I was kicking up with my back to the wall, which was part of it, and then it took me a few rounds to get in the groove of shifting my weight from side to side properly. I did 48-53-58-56 on the lunges.
Then I did some of my PT exercises and decided to skip the McGill Big 3 today.