10/4/24
Breathwork/Med: 5 min guided meditation
Workout:
A1. YTWs 3x10ea
A2. Scap Pull Ups 3x15
B1. SA Chest Supported Row 3x12ea
B2. Deficit Push Ups 3xmax
C1. Decline Leg Raises 3xmax
C2. Straight Arm Pull Overs W Stretch 3x8
D1. Machine Flys Stretch Emph 3x10-12
E1. Decline Curls 3xmax
E2. Dips 3xmax
No rest between E1 and E2
10/5/24
45 min bike. 5 mins lighter resistance 5 mins heavy resistace
10/3/24
Breathwork: Wim Hof
Workout
Bike 2 min on/1 min off x 6
A1. OH QLs 3 sets
A2. Jefferson Curls 3 sets
B1. Cable Hip Flexor 3 sets
B2. Cable Chops 3 Sets
C1. Tibs 3 sets
C2. Calves 3 sets
Mind: tired
Body: tired
Notes: I barely slept last night so today was rough. I worked through it and on to the next day.
10/1/24
Breathwork/med: 5 min meditation
Workout:
A1. Bench 3x8x185lbs
A2. Chins 3x5x40lbs
B1. DB Bench 3x10x60lbs
B2. EZ Bar Pull Overs 3x8x50lbs
C1. Shoulder Externals 3 sets
C2. Dips 3 sets
Mind: Very good
Body: Also good
Notes: Solid upper lift. Nothing special on this day.
10/2/24
Breathwork/med: 5 min meditation
9/30/24
Breathwork: Guided 5 minute medition
Workout:
A1. 45 Degree Hypers 60lbs 12, 15, 15
A2. Seated GMs 95lbs 8, 8, 8
B1. Leg Extensions 165lbs 3x10-12
C1. Horse Stance Squat Iso Hold 25lbs 3x60 seconds
C2. Decline Sit Ups 25lbs 25, 20, 12
Assault Bike 1 minute fast 1 minute slow x10 mins
Then
PT in the afternoon
Mind: weird headspace today
Body: All around good. Ankle and foot is progressing
Notes: I woke up really tired today but it was my first day going back to my actual gym and not just my apartment gym. It felt good to be back in an almost normal routine. Now that I am back in the gym I am dying to get back to some of the stuff I was doing before. I will be building some of that work back in as we go. For now the training will remain pretty much the same with a few tweaks based on equipment. I then had PT in the afternoon and have been working to walk without any pauses or limp. Today I was able to do that and it feels good to have a smoother gait again.
9/27/24
Breathing: Wim Hof
Workout:
A1. YTWs 3x6x10lbs
A2. Scap Pull Ups 3x10
B1. Pull Ups (trying to get chest to bar) 15, 12, 11
B2. Weighted Ring Push Ups 25lbs 15, 12, 11
B3. EZ Bar Pull Overs 3x8x40lbs
C1. Ring Dips 3x10
C2. Ring Rows 3x15
D1. Ring Bicep Curls 3 sets (max out didn't count)
D2. Ring Skull Crushers 3 sets (max out didn't count)
Mind: Positive
Body: feeling really good today foot and ankle feel strongest yet
Notes: Almost a full workout on the rings. I actually got a nice pump and felt strong on most exercises. Ring rows were the biggest challenge. I am enjoying this style of training still.
9/26/25
Breathwork: Wim Hof
Physical Therapy
Then
5 min warm up on upright bike
3 rounds
1min on (20 resistance)/30 seconds offx3 Rest 2 mins between rounds
5 min cool down
Mind: Positive all day today
Body: Sore foot and ankle from PT but good otherwise
Notes: I knocked out PT early this morning. I am beginning to get more and more weight on my foot. I still have nerve pain but I am able to walk through that now. It feels tremendous after massaging the surgical sites so I think I will make that a daily routine. I was able to do a bit of conditioning on the bike today. I am also going to add some lower ROM work to this day on days when I don't have PT. I figured out if I crank the resistance high enough on the bike I can get conditioning in without having to drive to much force through my foot. Since its so high I am able to keep a consistent pressure without any jerking movements. Felt good to breath heavy and sweat. I cannot wait to be able to run again. I will never take it for granted ever again.
