Friday/Saturday

 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

Sleep Deprived

 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.

Tuesday and Wednesday

 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 

Workout:

5 mins slow with just legs then 5 mins fast with legs and arms x45 mins Assault Bike

Mind: Very good

Body: Good

Notes: I got cleared from the doc today for to be at 100 percent walking and doing anything I want minus high impact which includes running, jumping, and being under heavy weights. So my routine will continue to change as I get back into it but I am looking forward to it. One more month and I can begin running again. Definitely need some more ankle, calf, and tib strength first.