Shoulders & Back

Well, I played basketball last night. Boy, are my legs stiff...but in a good way! No back pain, either! I will play again in a week, as I will ease back into it.

Tonight's workout:

Pushups: 30
Hammer Strength Shoulder Press: 150/10, 170/10, 190/5, 190/5
Pullups: 5, 5, 4, 4, changed to a wide grip, 3, 3, 3
Bodyweight Calf Raises: 20, 20, 20, 20
Roman Chair Hypers: 12, 12, 12
Planks: 1:30
Side Planks: 1:00 each side
Poundstone Curls: 42 pound bar/51
Single Pulley Triceps Pushdowns: 75/10, 80/8, 80/8 drop set to 50/10

Squats & Deadlifts

Front Squat: 153/5, 153/5, 153/5, 163/5, 163/5
Hex Bar Deadlift: 185/5, 225/5, 225/5, 225/5, 225/5
Bodyweight Calf Raises: 20, 20, 20, 20
Planks: 1:42
Side Planks: 1:00 each side
Lying Hamstring Curls: 90/12, 90/12, 90/12

I even shot some baskets afterward.

I feel good- think I will try playing in a couple of games tomorrow.

Bench Press

Elliptical: 20 minutes
Bench Press: 137/15, 197/5, 197/5, 197/5, 197/5, 197/5
Incline Press: 185/5, 195/5, 195/5
Bodyweight Calf Raises: 20, 20, 20, 20
Planks: 1:00, 1:07
Side Planks: 1:00 each side
Roman Chair Hypers: 12, 12, 12

* I did essentially the same weight for bench and incline. The incline actually felt smoother, which causes some head scratching. The bar that I used for the bench press was thicker than the incline bar, so perhaps that had something to do with it. In any event, a strange session, in that I don't know if I've ever used the same weight in both movements with the incline feeling easier.

Front Squats

Elliptical: 20 minutes
Front Squats: 133/5, 143/5, 143/5, 153/5, 153/5
Roman Chair Hypers: parallel- 12, 12, 12
Planks: 1:55 (PR!!)
Side Planks: 1:00 each side

Upper Body

Pushups: 30
Hammer Strength Shoulder Press: 100/10, 120/10, 140/10, 160/10, 180/10
Pullups: 5, 5, 5, 4, 5
Bodyweight Calf Raises: 20, 20, 20, 20
Poundstone Curls: 42 pound bar/50
Single Pulley Triceps Pushdowns: 65/10, 70/10, 75/10

* Going to stick with the Hammer Strength Shoulder Press until I can do a traditional standing shoulder press again. Shouldn't be too much longer.

Added some weight in the deadlift

Elliptical: 25 minutes
Planks: 1:50 (PR)
Side Planks: 1:00 each side
Hex Bar Deadlift: 135/10, 155/10, 155/10
Roman Chair Hypers: parallel- 12, 12, 12
Bodyweight Calf Raises: 20, 20, 20, 20

When I am "officially" back, I am going to run a form of the 5X5 format for a while in order to build my strength back up. The conditioning will come through basketball.

Bench Press

Yesterday's workout: 

I decided to increase the weight a bit, but did not force out any reps where I would put strain on my back.

Elliptical: 20 minutes (so, so boring)
Bench Press: 135/15, 205/5, 205/3, 205/4, 205/4
Incline Press: 175/5, 180/5, 185/5, 185/5
Chins: 6

I worked out as a guest at my sister's gym. Love their incline bench.

More Rehab

Treadmill: 30 minute walk
Front Squats: 95/10, 135/5, 135/5, 135/5
Planks: 1:40 (PR)
Side Planks: 1:00 each side
Roman Chair Hypers: parallel- 12,12,12
Bodyweight Calf Raises: 20,20,20,20
Chins: 6,6 (got the OK to do these again)

Short Workout

Bodyweight Calf Raises: 20,20,20,20
Hex Bar Deadlift: 95/10, 95/10, 95/10
Curls: 60/10, 70/10, 75/10
Single Pulley Triceps Pushdowns: 60/10, 70/10, 75/10
Roman Chair Hypers: parallel- 12, 12, 12

* I feel good so I am very much tempted to ramp things up, but I know that's a trap. Plus, the chiropractor is costing me a boatload of money, so I may as well listen........

Upper Body

Elliptical: 25 minutes (so boring, can't wait to play basketball again)
Bench Press: 132/15, 192/5, 197/5, 202/5
Hammer Strength Incline Press: 188/10, 188/10, 188/10
Bodyweight Calf Raises: 20,20,20,20
Planks: 1:00
Side Planks: 1:00 each side
Close Grip Lat Pulldowns: 170/7, 170/7, 170/7

Lower Body Rehab

Elliptical: 25 minutes (really tough for some reason, got winded about 15 minutes in)
Bodyweight Calf Raises: 20,20,20,20
Roman Chair Hypers: parallel, 12,12,12
Planks: 1:35 (PR)
Side Planks: 45 seconds each side
Front Squats: 98/10, 98/10, 98/10

* Happy to do three sets of front squats. Felt good to do the movement again. 

Added some new things

Bench Press: 137/15, 177/10, 187/10, 187/8
Incline Press: 157/10, 157/10, 157/10
Bodyweight Calf Raises: 20,20,20,20
Roman Chair Hypers: parallel, 3 sets of 12
Planks: 1:30
Side Planks: 30 seconds each side
Hex Bar Deadlift: 95/10
Front Squat: bar/10
Close Grip Lat Pulldown: 150/10, 150/10, 170/7

* So happy to squat and deadlift again!!!!!

Keep it continue.......

Sammy Sosa once said that he would "keep it continue" regarding the home run race of 1998.

Well, taking those words, I kept my rehab continue tonight with the following workout:

Elliptical: 25 minutes
Bodyweight Squat holding a bar: 20,20,20,20
Roman Chair Hypers: 1/4 way down, 3 sets of 12 (+2 reps on each set)
Pushups: 1 set of 31
Planks: 1:00
Close Grip Lat Pulldown: 140/10, 150/7, 150/7

Workout & Outlook

Elliptical: 25 minutes
Bench Press: 137/15, 167/12,10,10
Incline Press: 147/10,10,10
Bodyweight Squat holding a bar: 20,20,20,20
Planks: 1:10

Just to remind me that the injury still lingers, I started to feel it a little bit during the last few minutes of the elliptical.

The chiropractor told me today that I am probably still a few weeks away from returning to basketball.

Light deadlifting is right around the corner, though, so that's a plus.

He suggested that I might want to give up back squats for good and stick with front squats as my main leg movement. I am going to do some research on this. 

Rehab Continues.......

Elliptical: 20 minutes
Planks: 1:25, 1:00 (added 5 seconds to the first set)
Bodyweight Squat holding a bar: 15,15,15,15
Close Grip Lat Pulldown: 140/10,10,10 (added 10 pounds)
Roman Chair Hypers: 1/4 way down, 3 sets of 10 (+3 reps on each set)
Pushups: 1 set of 31

* As a side note, I take very little rest in between any of the sets. So, by the end, I do work up a bit of a sweat despite the fact that all of the sets are easy.

Update

I've been rehabbing a severely strained disc in my lower back. As a result, I have not been able to do much lifting at all. I am on the mend, though, and today I was able to have the following "full" gym session, albeit at low weights:

Bench Press: 152/15,15,15
Incline Press: 137/7,10,12
Close Grip Lat Pulldown: 130/10,10,10,10
Bodyweight Squat holding a bar: 15,15,15,15
Planks: 1:20, 1:00
Roman Chair Hypers: only permitted to go 1/4 of the way down; did 3 sets of 7
Elliptical: 20 minutes

I am not permitted to run, which means that I cannot play basketball until further notice.
Also, no squats and no deadlifts for a while.

Essentially, I am restricted to the above movements only, but I expect to be allowed to do more each week.