IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Thu Jan 05, 2017 12:03 am 
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Gunny
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Posts: 892
1.2 pm
bike ride

1.3 am
lower body circuit x 2
chest x 70 reps
back x 100 reps
tris x 40 reps
stretching

1.4 am
chiro
pm
ez bike ride


Last edited by riotboo on Wed Jan 18, 2017 10:29 pm, edited 1 time in total.

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PostPosted: Thu Jan 05, 2017 10:57 pm 
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Gunny
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Posts: 892
1.5 am
treadmill
lower body circuit x 2
kb windmills
adductor band

box squat sloooowly lowering the box, testing the adductor
5 x 5 warmup
105 x 3 x 5
115 x 3

kb swings x 10 x 5

mini band curls x 10 x 3

stretching


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PostPosted: Fri Jan 06, 2017 10:11 pm 
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Gunny
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Posts: 892
1.6
am
treadmill
lower body circuit x 1
band shoulder work

bench
bar x 5
65 x 3 x 5
75 x 3 x 2
85 x 3
90 x 3

fat bar rows x 10 x 5
pulldowns x 10 x 5
machine oh x 5 x 3
pallof press x 5 x 3
db tris x 10 x 3

stretching

pm
bjj


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PostPosted: Mon Jan 09, 2017 10:33 pm 
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Gunny
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Posts: 892
1.7 yoga at home. Did a spinal twist that my back did not like
1.8 2.5 mile walk trying to loosen back. Clear but cold

1.9 am gym still a ghost town...I'm not complaining
Treadmill
Lower body circuit x 3 back still tight
chest 70 reps
Back 100 reps
Bis/tris 40 reps
Stretching

pm bjj


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PostPosted: Wed Jan 11, 2017 1:00 am 
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Gunny
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Posts: 892
1.10
am
treadmill
band adductor work
band shoulder work
band curls

pc
95 x 1 x 5
105 x 2 x 3
115 x 1

that was it, had to get to work for a meeting

pm stretching


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PostPosted: Thu Jan 12, 2017 1:28 am 
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Gunny
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Posts: 892
1.11
warm again yay
bike ride after work.


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PostPosted: Sun Jan 15, 2017 2:46 am 
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Gunny
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Posts: 892
1.12 am ART
later ez bike ride

1.13 am
treadmill
lower body prehab x 3
stretching and out

1.14
dog walk
bike ride

I need to fix this adductor.


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PostPosted: Mon Jan 16, 2017 10:10 pm 
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Gunny
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Posts: 892
1.15 bike ride
dog walk

1.16 am
treadmill
lower body rehab circuit x 3

chest 75 reps
back 120 reps
bis/tris 40 reps
stretching


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PostPosted: Wed Jan 18, 2017 10:32 pm 
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Gunny
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Posts: 892
1.17 am
stretching

lunch
treadmill
lower body rehab circuit x 3
giant set x 4
leg press/ single leg press x 10
calves x 20
leg ext x 10
leg curl x 10

stretching

1.18 am
stretching at home
bike ride

pm
warmup xtra mob at home
bjj


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PostPosted: Sun Jan 22, 2017 3:14 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
1.20 bike ride ~ 8miles trail

1.21 am gym
lower body circuit x 3
kb windmills
band work

giant set x 5
db floor press x 6
db pullover x 10
db tris x 12

oh press
up to 85 x 1

back
100 reps

band curls x 40
band tris x 40

stretching

later
trail jog... rainy slow and didn't even look at the distance
40 mins


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PostPosted: Wed Jan 25, 2017 1:40 am 
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Gunny
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Posts: 892
so I've been playing pain whack a mole now for about 5 months.
adding more logging detail to try to figure out what works and what doesn't

1.23
am gym
treadmill
bench up to 85 x 5
facepulls x 10 x 5
rope tris x 10 x 5
stretching

pm hip and back felt tight. dog walk ~ 30 mins
did not appear to help much

1.24
slept on shoulder wrong. jeez 2 alleve before work
am stretching short routine

pm after work ez bike ride
stretching shoulder feels fine


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PostPosted: Thu Jan 26, 2017 12:56 am 
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Gunny
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Posts: 892
1.25 am
stretching 10 mins

pm
bike ride,dog walk
stretching and homework.


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PostPosted: Fri Jan 27, 2017 12:07 am 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
1.26
treadmill
lower body rehab cir x 3
band adductors
kb swings x 10 x 3/bw squats x 10 x 3

dls
15 singles

db inclines/tris
x 10 x 3 each
pallof presses x 6 x 3
band curls x 12 x 3

stretching


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PostPosted: Wed Feb 01, 2017 2:35 am 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
ortho diagnosis
Right Hip arthritis. bone spurs and a cyst even I could see in the xray. Replacement mentioned, but the doc's specialty is replacement. plan to Follow up with another doc in group to explore some other options in the meantime.

script for Mobic, activities as tolerated. cant really make it worse, time will take care of that.
Bike doesn't seem to irritate it much, so that's what I'll do for now, along with yoga lifting.

Torn...will eventually pursue the replacement, but the timing is less than optional right now.
Kind of glad what to at least know what the issue is, even if I'm not happy with the answer.

Can't drink while taking Mobic either. pisser.


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PostPosted: Fri Feb 03, 2017 12:58 am 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
2.2.17
birthday
took the day off work
14 mile trail ride 70 degrees
beer with friends
dinner with parents

good day


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PostPosted: Fri Feb 03, 2017 6:05 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
2.3.17 am
treadmill
rehab circuit x 2
bw squats to box x 10 x 6
leg exts x 10 x 5
leg curls x 10 x 5
leg press x 20 x 5
calves x 12 x 5
stretching

notes lower back a little stiff, but not bad considering the distance yesterday


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PostPosted: Sat Feb 04, 2017 3:04 pm 
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Gunny
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Posts: 892
Friday pm jax walk

2.4 am gym
treadmill
lower body circuit x 2

feet up bench
up to 95 x 1
hahah the anti inflams are working...best the shoulder has felt benching in awhile
seated row x 10 x 5
db curls x 10 x 3
db shrugs x 10 x 6
naut seated bench x 10 x 3
floor press x 10 x 3
db pullover x 10 x 3
tris x 10 x 5

stretching


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PostPosted: Mon Feb 06, 2017 10:45 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
sunday yoga/bike

Monday 2.6
am stretching

lunch
treadmill/rehab x 1

prowler x 6 trips
bw box squats x 10 x 6
kb swings x 10 x 3
leg exts x 10 x 5
leg curls x 10 x 5
roadhouse x 6 sets

stretching


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PostPosted: Thu Feb 09, 2017 1:18 am 
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Gunny
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Posts: 892
2.8 lunch
treadmill
rehab circuit x 2

db floor press/db pullover / db tri
x 10 x 4

Viking press x 5 x 4
naut bench x 5 x 4

iso rows x 10 x 4
shrugs x 15 x 4
roadhouse x 10 x 4

stretching


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PostPosted: Thu Feb 09, 2017 10:50 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
2.9 am
treadmill abbreviated warmup circuit
kb windmills/band adductor x 5 sets

wide stance gms x 3 x 9
leg curls x 10 x 4
leg exts x 10 x 4
leg press x 12 x 4

curls band and db
stretching


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PostPosted: Fri Feb 10, 2017 10:37 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
2.10
treadmill abbreviated warmup circuit
kb windmills/band adductor x 5 sets

mp
up to 90 x 1

barbell shrugs
95, 145, 145, 165, 185 x 10

pulldowns/pallof press super set
x 10 x 5

rope tris/facepulls superset
x 10 x 5

stretching


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PostPosted: Sat Feb 11, 2017 10:42 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
2.11
state park trails beautiful day
bike 4 miles
hike 2.5
notes that's upper limit on hiking for now.


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PostPosted: Mon Feb 13, 2017 10:51 pm 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
2.12 bike ride local trails ~ hour
2.13 gym
treadmill
rehab circuit x 1

bench
5 x 5
95 x 3
105 x 1

naut shrugs x 10 x 5

naut bench press x 5 x 5

naut pull downs x 10 x 5

cable tris x 10 x 5

stretching


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PostPosted: Wed Feb 15, 2017 12:00 am 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
2.14 mild weather continues
bike ride after work
stretching


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PostPosted: Fri Feb 17, 2017 12:33 am 
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Gunny
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Joined: Tue Sep 10, 2013 10:43 pm
Posts: 892
2.16
Am stretch

Lunch
Treadmill
Rehab circuit x 2
Kb wind mills

High box Sq
5 x 5 warmup
145 x 3 x 3
165 x 3
Felt fine

Leg curls/leg exts x 10 x 5

Roadhouse 5 sets

Stretching and abs


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