Thicker than a snicker

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: You shall know the truth, and it will make you odd

Post by riotboo » Tue May 28, 2019 9:21 pm

05.28.19 am gym
band warmup
bench blah...bagged
pulldowns/tris x 10 x 5
machine bench/rows x 10 x 5
face pulls/tris x 10 x 5

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: You shall know the truth, and it will make you odd

Post by riotboo » Sat Jun 01, 2019 4:05 pm

05.30 am
treadmill
rack pulls 18 inches x 3 x 10
bb shrugs x 10 x 4
tkes x 15 x 5
band curls x 12 x 5
leg curl/leg ext s x 10 x 4

05.31 am
ohp seated no back x 3 x 10
fat bar rows x 10 x 5
pull downs /db raises x 10 x 2
tris x 10 x 5
abs x 10 x 3

06.01.19 am
bike palmetto trail 8 miles

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: You shall know the truth, and it will make you odd

Post by riotboo » Mon Jun 03, 2019 11:15 pm

06.02.09 pm
ez bike ride in the evening lightning bugs and rabbits everywhere

06.03.19 am
SB box squats
5 x 2
3 x 8

tkes, band curls, band tris, and band abs

leg curls/leg exts/calves x 10 x 4

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: You shall know the truth, and it will make you odd

Post by riotboo » Wed Jun 05, 2019 12:01 am

06.03.19 am
bench up to 115 x 1 x3 paused
db shrugs/band pull aparats x 12 x 3
boob machine/pullover x 10 x 4
pulldowns cable x-overs/tris x 10 x 4

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: You shall know the truth, and it will make you odd

Post by riotboo » Fri Jun 07, 2019 12:17 am

06.05.19 am
bike ride @ harbison ~ 6 miles
06.06.19 lunch
schwinn windjammer (whens the last time you've seen one of those things???) 20 mins

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: You shall know the truth, and it will make you odd

Post by riotboo » Sat Jun 08, 2019 11:20 pm

06.08
am ez bike 6 miles
pm gym
band warmup
bench up to 120 x 1 x 3
pulldowns, flyes,pullovers, tris, naut oh.

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: You shall know the truth, and it will make you odd

Post by riotboo » Mon Jun 10, 2019 9:24 pm

06.10.10
gg/bg x 15 x 5
back exts x 20 x 2
leg press /single leg press x 10 x 5
leg ext/leg curl/ calves x 10 x 5

signing off for a bit. Getting a new hip on Thursday.

User avatar
newguy
Top
Posts: 1947
Joined: Fri Jul 20, 2007 2:32 am

Re: You shall know the truth, and it will make you odd

Post by newguy » Tue Jun 11, 2019 1:22 pm

riotboo wrote:
Mon Jun 10, 2019 9:24 pm
06.10.10
gg/bg x 15 x 5
back exts x 20 x 2
leg press /single leg press x 10 x 5
leg ext/leg curl/ calves x 10 x 5

signing off for a bit. Getting a new hip on Thursday.
Recover well!

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Wed Jun 26, 2019 1:40 pm

thank you. Surgery went well.

06.26.19
mini band upper body stuff 200 reps

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Fri Jun 28, 2019 3:29 pm

06.27.19 am
rehab at home (in home physio program)
heel slides rom work x 10 right leg only
ham stretch x 30 x 3
bw box squats 20 in 5 x 5
leg exts with mini band x 10 x 3
leg curls standing no resistance x 10 x 3
toe taps on stairs x 10 x 3
short step downs x 3 x 3
hip abduction standing short arc x 10 x 3

pm upper body band work

06.28.19 am same
rehab at home repeat of yesterday

every am/pm ice and tens

only complaints:
cabin fever is setting in. good support network, but still. My neighborhood is not conducive to walking.
insomnia. I've not had a full nights sleep in 2 weeks. Nap some.
weird dyspepsia. I've been off the vicodin for awhile, so I'm convinced this is from not moving around as much as I normally do. I am hoping to get outside to the high school track this pm and do some slow, mindful walking

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Sat Jun 29, 2019 12:23 pm

06.29.19

finally decent sleep last night
am crunch fitness
tread mill 15 mins

shoulder press machine x 10 x 2, 5 x 5
seated db curls/db shrugs x 10/12 x 5
bench feet up bar x 5, 6, 7, 5, 6
face pulls/rope tris x 12/10 x 6

ice and tens at home

User avatar
nafod
Lifetime IGer
Posts: 11589
Joined: Sat Apr 22, 2006 5:01 pm
Location: Looking in your window

Re: Rehab

Post by nafod » Sat Jun 29, 2019 5:08 pm

riotboo wrote:
Wed Jun 26, 2019 1:40 pm
thank you. Surgery went well
X-rays, or it didn’t happen. :)

Keep on rehabbing, you’ll be a full up round before you know it!
Don’t believe everything you think.

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Sun Jun 30, 2019 2:29 pm

I will get one the next follow up. I'm dying to see what my cyborg hip looks like.

06.29.19 pm home rehab stuff hip and shoulder
06.30.19 am cronk fitness
treadmill 21 min
recumbent bike no resistance 11 mins

tried a couple of things to see what I can do at this gym one light set of 20 each
machine seated rows...so so. I extended the operated leg out
db pullovers, standing straight arm pull downs fine
db bench rows...nope incision did not like that no reps
tens, ice, shower

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Mon Jul 01, 2019 8:36 pm

07.01.19 am
treadmill 24 mins
recumbent bike no resistance 12 mins

pm
Physio: soft tissue, quad, gait, and balance work

User avatar
Fat Cat
Jesus Christ®
Posts: 38222
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: Rehab

Post by Fat Cat » Mon Jul 01, 2019 10:17 pm

All the best on your recovery boo.
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

User avatar
Mickey O'neil
Lifetime IGer
Posts: 22030
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Rehab

Post by Mickey O'neil » Tue Jul 02, 2019 1:04 am

Good luck with our recovery! You'll be back on that singletrack before you know it!

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Tue Jul 02, 2019 9:26 pm

thanks fats, mick. I'm pretty happy with the results so far

07.02.19 am crack fitness
treadmill 28 mins
recumbent bike 14 mins lev 1

back 20 sets light

pm
lax ball, pt @ home

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Wed Jul 03, 2019 11:08 pm

07.03.19 am crunch
recumbent bike 10 min
chest 20 sets
tris 8 sets

PT

pm
walk 30 mins

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Thu Jul 04, 2019 6:00 pm

07.04.19 am
PT balance work

crunch
treadmill 35 min
stationary bike 12 min

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Fri Jul 05, 2019 10:15 pm

07.05.19 over indulged on burgers, beer and ice cream yesterday.

am crunch
10 mins recumbent bike
back 20 sets rpe 5-6
18 in box squat with 4 kg kb x 10 x 4, balance work
treadmill 10 mins

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Sat Jul 06, 2019 6:34 pm

07.06.19 am crunch
35 mins treadmill...still walking slow, but adding some incline
25 mins stationary bike

pm brick house gym
bench warmup then 90 x 3 x 5 RPE 6
naut bench x 10 x 3
naut oh x 10 x 3
naut tris x 10 x 3
road house x 6 x 3

hip
tkes x 10 x 3
side step ups x 10 x 3
wall sits with core ball x 30 sec x 3
heeltoe walks, side steps one up and back each
box squats with 10 lb db x 5 x 8

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Mon Jul 08, 2019 8:42 pm

07.07.19 treadmill 35 mins bike 15 mins

07.08.19 am PT
pm treadmill 35 mins bike 32 mins a bit sore today

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Wed Jul 10, 2019 4:57 pm

7.09 am crunch
recumbent bike 10 mins
back
straight arm pull down x 10 x 5
lat pull down no pressure on legs x 10 x 5
iso row x 10 x 5 one arm x 8 x 2
cable shrugs x 12 x 5
cable curls x 10 x 5

hip
18 in box squats with 8 kg kb x 10 x 5
balance work,side steps, heel toe steps
goat bag with 4 kg kb short arc x 10 x 5
mini band gm x 15 x 3
mini band hip abduction static holds x 2

07.10 am PT
pm
bike 36 mins
walking treadmill 36 mins
stretching foam roll lax ball

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Fri Jul 12, 2019 12:29 am

07.11 am crunch
recumbent bike warmup
bench warmup then 85 x 3 x 5
oh press machine x 10 x 5
flyes / rear delt x 10 x 4
db bench feet up x 20s x 10 x 5

hip
18 inch box squats with 12 lbs x 10 x 5
side step ups bw x 5, 6, 7, 5, 6
goat bags with 10 lbs x 10 x 5
mini band gms x 15 x 2
balance work

pm treadmill 15 bike 32 mins

User avatar
riotboo
Top
Posts: 1040
Joined: Tue Sep 10, 2013 10:43 pm

Re: Rehab

Post by riotboo » Fri Jul 12, 2019 8:45 pm

07.12.19 am
PT lots of balance work

pm Crunch 40 mins treadmill walking

Post Reply