592 replies to this topic

[Hakola]

Lower stuff

Foam
rh up to 250x20 and mob work
donnie t. Blue bands, banded belt box sq and rh x2
Band hams one and two leg massive sets
band hips and 50 Rep bw box sq
hs rows and plank x4
bw lunge and pull dows x2
Rh and donnies t and band hams x2
20 Min walk

[Hakola]

Bench & rehab

Foam, softball glute roll, donnie t.'s, rh and lats x2

Floor press 275 8x3
Dbbp 75's x5
facepulls and rope abs x4
pushdowns, more ball rolling and mobility x3
a short walk

Maintaining until im healthy(ish) again...

[Hakola]

Lower stuff

Chiro apt before. Felt ok.

Donnie T. Blue bands

Non stop circuits of
rh
mobility and ball rolling
band hams
band belt squats
band gm
planks
hs rows

Stopped to bs, spot and load but it was 2 hrs of work. Felt good leaving.

[Hakola]

Bench

Rh, rear delts and mobility

Speed floor press 315 5x5. Very fast today

Cgfp 315x10,8
db bp x2
pullups x3
donnie t blue and blue greens. These felt good
band rear delts, pushdowns and planks x3
more rolling/mobility

[Hakola]

Lower

Bw@256

Mob and foam
lat pulls and rh x5
lunges and hs rows x3
band belt box sq and band hips x3
band hams and side planks x3
rope abs and 45 x3
leg ext and curls (retarded light) x2. Leg curls aggrivated my back. Need to drop these.
stretch, moby and 2 blue band donnie t @hole 9.

Starting to come back around but will probably keep this shit up for another month while i push these assistance and more intense exercises up to "heavy"

[Hakola]

Skipped the lower day because shit happens and its not like i am doing much anyways. Tried to catch up today.

Bp

Chiro before
Foam and mob
floor press up to 455 & 475 x1 easy
rh and lats x 4. Rh aggrivates my back so ill drop these.
Face pulls and 45 x2
band ham and pull thru, tri and leg raises x4

This sucks

[Hakola]

MRI was today

Lower assist

Bw @258

Lats and leg rz/traction x3
full mob drills, foam and ball rolling
bw box sq and lat pulls. Added weight to both x4, ending w/ holding a plate for 25 on the sqts
lunges and hs rows x3 hard
M mini band hams and leg ext x3
band gm grn to blue and band hips x3
rope abs and face pulls x3
don t's 2 blue band and hole 18 felt great
Foam and mobility and stretch and strap traction

No pain today. Very happy. Maybe the rh's were aggrivating after all.

[Hakola]

Bench

Lats, band hams and leg raise x2
Mob, foam and ball routine

Bp w/ squat bar and feet up: 295 for 10 of 3

Dbbp and hs rows x4
db ext and leg raises x3
band tri, delt and oblique planks x3
mob and stretching

No pain in back but still babying it. Feel im on the right track.

[Hakola]

Foam, ball and pvc
leg rz and band r delt x2
mob drill

Squat
broom 5x10
bar 2x10
95 for 10 of 5 w/ belt. The slightest twnge in my low back but it felt great just to squat again.

Db dls and csr x4
lunges and pulldowns x3
rope abs, calves and band hams x3
stretched

Started the inversion table today

[Hakola]

Bench

Light warmup stuff

Feet up bench up to 405x5

Close grips up to 300x5

Db bp and lat pulls x3
rear delts and pushdowns x3
side bends and bis x3

[Hakola]

lower crap

lats and quick warmups

squat 135 5x10
RDL 95 5x10

green band gm 4x25
lunges x3
csr and calves x3
obliques and 1 leg dl x2

[Hakola]

Bench

Mob, rolled, band hams and r delt

Floor press w/ fat bar speed 5s up to 355x5

Db bp and v bar pull downs x4
pushdowns and side delts x4
Leg raise, band tri, band r delt, band gm and bis x4

Mob, side plank and quick stretch

Felt good today. First time in a long time

[Hakola]

Squats and deads

Ssb retard chain squat: 2 hanging, 1 on a mini per.
No weight for 10 of 5. Like these

Conv dl 135 10 of 5. Felt easy and good

Blue band gm and hs rows x4
back raises w/ hold, side bends and lat pulls x3
band hams and calves x3
band hips and 1 leg exts x3
band hip bw box sq 1xmany
mob, roll and stretch

Felt good