5.13.2007
Strength:
- SR: maltese (ring belt) (4sec x 9, -20#) – last 2 higher for better chest activation
- SR: cross (5sec x 3, w/ weight vest, 6 inserts)
- SR: cross (6sec x 2, bw)
- PB: straight-straights (2 x 4)
- Maltese DB press (4 x 5, 30# each)
- BB bench (3 x 5, 165#)
- BB close-grip bench (3 x 5, 145#; 1 x 10, 135#)
- HS hold (1.5min)
Ice: right shoulder (precautionary)
Workout time: 1.75hrs
Good workout today. It was the first real ring strength day after going home for a week and I actually felt pretty strong, not heavy/weak on anything really. Malteses and crosses are coming along; maybe by the end of the summer I’ll have a solid maltese on my own and a full cross pull…that would be nice. The bench work is feeling good too and I am really starting to think that is contributing to some maltese strength. I am almost thinking having a day where I do bench work first, then some supplemental ring strength…hmm.
I was at my friend’s house all yesterday landscaping, moving dirt, rocks, and trees…all good stuff. I definitely felt work and realize how much a sedentary job (e.g., student) diminishes your work capacity. I use to do tons of work outside when I was at home during grade school and high school, and I really do miss that. Hopefully this summer I can get out a little more and do some real work.
The ankle is feeling really good. I think yesterday with all the moving around actually helped it a lot. I taped it up really good and it felt pretty strong throughout the day. Working around the yard exposed it to some true functional stability exercises…walking on unstable dirt and grass, moving and stretching in all directions. It’s not sore today at all and I can go up stairs completely normal now. I have almost full range of motion compared to the uninvolved side, so I’ll keep working on that in addition to getting back some strength.
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