Steve-O's training log - Page 4 - JP Fitness Forums

finboy · 06-08-2006, 07:41 AM

Man, this is the year for ankle injuries...you are the third person I know who has messed up their ankle within the last two months! Take it easy, bud.

Steve-O-68 · 06-08-2006, 09:18 AM

You should see my dept at work. My supervisor broke her ankle about a month ago, the VP broke her pinky toe, the director fell and dislocated his patella... people are scared to come to my unit cuz they're affraid they'll end up gimps too!

Steve-O-68 · 06-08-2006, 04:07 PM

6/8/06

Leg extensions - 3x12x100 - I don't like these, I don't, I don't, I DON'T!!!
Leg curls - 1x15x110, 1x12x130, 1x10x140
Pull thru's - 3x10x 80

Russin twists with 8 pound medicine ball.
Sit ups with medicine ball.
Front plank
Heal tappers
Tried to do some wood choppers, but the lateral forces on my ankle killed that idea...

Steve-O-68 · 06-11-2006, 05:53 PM

6/11/06 - Today was the first day back to the gym in a couple weeks. I love that place...

*warmup*
Foam roller
Hindu pushups
Shoulder and arm mobility stuff
Trunk twists

*workout*
Incline DB bench - 1x100x15, 1x10x130
Declien DB bench - 2x10x120
Seated cable rows - 1x12x120, 2x10x130
Face pulls - 3x10x70
Pullups - 2x10xBW

Hot-tub, pool, hot-tub, pool, shower.

Wasn't a bad workout. Now that I don't have corporate challenge stuff to worry about, I'll be back in the gym more frequently. The gym at work is nice, but lacks variety, and I need more weight in my basement...

Steve-O-68 · 06-13-2006, 10:30 AM

Woo hoo!!! 500 views today! Sweet! For all those who look, thanks for dropping in!

Steve-O-68 · 06-14-2006, 01:58 PM

6/14/06 - Did some body weight stuff this morning... the guy I'm training has lost 6 pounds in 3 weeks, and his flexibility is improving every day.

*warmup*
Shoulder circles
Scap pushups 2x10
Elevated pushups 2x25
Trunk rotations

*workout*
Weighted pull ups - 3x10xBW+15 (first time doing these with a DB... kept pushing my aircast down... grrrr!)
1 arm cable rows - 2x10x70 on low pulley, 1x10x70 on high pulley
DB bench - 1x15x110, 1x12x120, 1x7x160
Seated military press - 1x12x70, 1x10x90, 1x8x110
Dips - 3x10xBW
Tricep pushdown - 1x10x80

I really need to catch up on my sleep. Average of 4 hours per night this week, and it's catching up with me. Felt pretty weak on most lifts today...

milkman21 · 06-14-2006, 07:21 PM

Quote:

Originally Posted by Steve-O-68

Weighted pull ups - 3x10xBW+15 (first time doing these with a DB... kept pushing my aircast down... grrrr!)

Your pull-ups are always beastly. Nice work on that.

I usually put the DB right above my knees for the pull-ups. It's more stable and especially in your situation it might help.

Steve-O-68 · 06-15-2006, 08:54 AM

Quote:

Originally Posted by milkman21

Your pull-ups are always beastly. Nice work on that.

I usually put the DB right above my knees for the pull-ups. It's more stable and especially in your situation it might help.

Thanks Milk, I'll give that a try next time.

Steve-O-68 · 06-15-2006, 02:22 PM

6/15/06

Leg extensions - 2x8x80 (I still hate these!!! Never works my whole quad... only feel these in my VM...)
Prone Ham Curls - 2x8x120
Pull thru - 3x10x80
Cable donkey kick with collar on ankle - 2x10x80 each leg

finboy · 06-16-2006, 08:34 AM

Good work Steve...how's the ankle? Is it still holding you back much?

Steve-O-68 · 06-16-2006, 02:41 PM

I thought it was getting better, but now it's starting to hurt more, and the swelling is coming back. I can't do any weight bearing exercises on it yet, but at least I don't need my crutches any more. Going in for an MRI Monday... Thanks for askin!

Steve-O-68 · 06-19-2006, 08:19 AM

6/18/06

Flat BB bench - 1x140x10, 2x6x190, 1x8x170
Pullups - 1x10, then progression, 1x1, 1x2, 1x3, 1x4 etc up to 1x10
Dips - 3x12xBW

Steve-O-68 · 06-19-2006, 03:47 PM

6/19/06 Got a little bored at lunch today so...

Chin ups - 3x8xBW
Neutral grip pullups - 2x8xBW
Dips - 3x8xBW
DB hammer curls (each hand) - 1x10x25, 1x10x30, 1x8x40

Just a little somethin to work on the gunz!

Steve-O-68 · 06-21-2006, 01:51 PM

6/21/06

DB bench - 3x10x120
Neutral grip chins - 3x10xBW
Dips - 1x5 (did feel like doing dips today... )
DB Seated military press 1x10x60, 1x10x70, 1x8x90

This is prolly gonna be one of the last entries in this log. Starting this weekend, I'm revamping my routine. Sat and Sun will be ME days, lower and upper respectively. Tue and Thur will be full body, DE days. I'm hoping the added activity will give me some new gains. I'll be starting a new log after my first workout.

milkman21 · 06-22-2006, 06:45 PM

"ME" day in the sense of "I skipped school today for a me day" (a la Ferris Buehler)?

Steve-O-68 · 06-23-2006, 11:47 AM

Quote:

Originally Posted by milkman21

"ME" day in the sense of "I skipped school today for a me day" (a la Ferris Buehler)?

"ME" days as in 'I can't walk cuz me freakin legs are toast!' a la deads and squats.

EdChap · 06-23-2006, 12:32 PM

Haha, look forward to the new log!

Steve-O-68 · 06-23-2006, 02:26 PM

6/22/06 - HIIT

20 minutes HIIT on eliptical. 2 minutes at 150 strides per minute, 2 minutes at 190-200 strides per minute, etc. Last 2 minutes, 250 strides per minute.

That's all folks!

THE END