New Year Workout Accountability 2018

[icetrauma]

Did some snatch and power clean work today.

[rtp]

Did some snatch and power clean work today.

Good stuff. Once I get this knee back to where it should be Im going to start doing some Oly lifting again.

Just some various lifting today after all the rehab stuff. Trying to keep everything engaged and active while Im waiting on the all clear.

[icetrauma]

Good stuff. Once I get this knee back to where it should be Im going to start doing some Oly lifting again.

Just some various lifting today after all the rehab stuff. Trying to keep everything engaged and active while Im waiting on the all clear.

I hit a pr on the snatch today. 115 lbs. lol. It is such a technical lift I'm really taking my time plus trying to work on mobility at the same time. Decades of bro and power lifting routines plus, not stretching enough has left me really tight.

[Muskles]

Yesterday:
Deadlifts.
DB pullover SS pull-ups.
Giant set- DB standing rows, one arm row, & reverse fly.
Neutral grip chin up.
Seated DB curl.
Single single double DB hammer curls.
Standing DB curl.
Airplane cobra.

Today:
DB lateral raise SS Arnold press.
DB upright row modified.
Alternating DB front raise.
Plate raise and twist.
Reverse DB fly.
Tubing face pulls SS crunches.
Tubing pull aparts.

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[SabreKiller]

Its taking my old body longer to recover from the hip replacement than I had hoped for. Sleep has been difficult at best. I made up a little of that this weekend. Took off Friday afternoon and knocked out a 3 hour nap. Slept well the rest of the weekend and last night as well. I'd forgotten how it feels to wake up and not feel like hammered dog crap! LOL!

Made it a good day today even though the gym was really crowded for a Monday. 3 warmup sets/3x12-15 working supersets chest and back.

Wide grip chest press/t-bar row
Incline chest press/bodyweight ring pullups
Pronated low row/cable fly
Pushups to failure

[Chew]

4 mile hike yesterday with 18 lb pack.

[Muskles]

Pull-ups, push-ups, DB squats, crunches.
Incline DB press, DB bent over rows. Reverse lunge and plank twists were supposed to be in this circuit, but was a no go.
Single single double DB military press, DB post delt raise, DB stiff leg deadlifts, Russian twist.
DB curl up hammer down, DB tricep kick backs, weighted calf raises, side forearm planks.
15 reps of each exercise in the circuit. Each circuit done twice before moving to the next circuit.
Finished with a 5 minute "cool down" on the punching bag.

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[icetrauma]

Cleans
Squats
Decline Press
Incline Press
Pec Dec

[Chew]

Air squats
Leg press
Leg extensions
Leg curls
Leg lifts
20 minute elliptical/variety mode

[Muskles]

Plyo push-ups.
Thumbs up DB bench press.
Incline push-ups.
Push-ups.
Bench dips.
DB skull crushers.
Bodyweight tricep extensions.
Diamond cutter push-ups.

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[rtp]

Its taking my old body longer to recover from the hip replacement than I had hoped for. Sleep has been difficult at best. I made up a little of that this weekend. Took off Friday afternoon and knocked out a 3 hour nap. Slept well the rest of the weekend and last night as well. I'd forgotten how it feels to wake up and not feel like hammered dog crap! LOL!

4 weeks out and I feel the exact same way. Im getting about 5-6 hours per night and about every 3-4 days I need a couple hr nap. I just keep telling myself the payoff is right around the corner. Im still at it everyday, spent right at 2 hrs in the gym this morning.

[icetrauma]

Its taking my old body longer to recover from the hip replacement than I had hoped for. Sleep has been difficult at best. I made up a little of that this weekend. Took off Friday afternoon and knocked out a 3 hour nap. Slept well the rest of the weekend and last night as well. I'd forgotten how it feels to wake up and not feel like hammered dog crap! LOL!

Made it a good day today even though the gym was really crowded for a Monday. 3 warmup sets/3x12-15 working supersets chest and back.

Wide grip chest press/t-bar row
Incline chest press/bodyweight ring pullups
Pronated low row/cable fly
Pushups to failure

4 weeks out and I feel the exact same way. Im getting about 5-6 hours per night and about every 3-4 days I need a couple hr nap. I just keep telling myself the payoff is right around the corner. Im still at it everyday, spent right at 2 hrs in the gym this morning.

Keep on grinding gents. Listen to your body. Give it the rest it needs and you’ll recover faster and stronger.


Rotator cuff
Shoulder mobility
T-Spine mobility
Abs

[Muskles]

Chin ups.
Tubing Zeus rows.
DB lat pullovers.
DB bent over rows.
Inverted chin ups.
DB standing curls.
DB close grip bicep rows.
DB fielders curls.
Tubing lip busters.
Tubing curls.

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[Chew]

Stretching and incline treadmill. Elk hunt in 3 weeks.

[Muskles]

Tried a couple ways to modify Bulgarian split squats, since I can't "plant" my left toe on the bench or the floor. No luck, so they didn't get done (still can't "skip" though [emoji23]).
DB squats.
Alternating bench step ups.
Subbed weighted hip trusts instead of rocket jumps.
100 bodyweight squats in 3 minutes.
DB RDL's.
DB swings.
Physioball glute hamstring raises.
Single leg ISO bridge holds.
75 marching long leg bridges in 3 minutes.

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