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Monday, October 6, 2014

Warm up: Elliptical 10 minutes

Bench
45x8
65x5
95x3
115x3
135x3
155x5
155x5
155x6
135x8
115x8
95x10

Pull down
70x3
85x3
100x5
100x5
100x5
85x8
70x8

Tricep Extensions
20x5
30x8
30x8
30x8
20x10

Rear Lateral Raise
15x12
15x12
15x12

DB Hammer Curls
20x8
20x8
20x8
 
Wednesday, October 22, 2014

Plyometrics (sort of)
- Box Jumps
- Broad Jump
- Frog Hops

Elliptical - 30 minutes
 
Catch up

Friday, October 24th

Bench Press
155x5x3

Chin ups: 5, 5, 4, 2

Saturday, October 25th

Tennis - 2 hours

Sunday, October 26th

Tennis - 2 hours
 
Monday, October 27, 2014

Bench Press
45x10
65x8
95x5
115x3
135x1
155x5
155x5
155x6
115x10
115x10


Ab Wheel 10x3

Short work out.
 
Saturday, November 1, 2015

Tennis -- 2 hours

I have been playing a lot of tennis lately. Mostly trying to stay active while I recover from some injuries that are hurting my ability to strength train. Should be healed up by December and can get back at it.
 
Monday, November 2, 2014

Bench
45x8
95x5
110x5
130x5
150x5
150x5
150x7
130x10
110x10

DB OHP
20x5
20x8
25x12
25x12
25x12
25x14

Plank
2 min x 3

Short workout
Knee is messed up - not able to use it
 
Monday, November 10, 2014

Warm up: Elliptical 10 minutes

DB shoulder movements for mobility

Bench
45x10
65x10
95x8
115x5
145x5
155x5
155x5
155x6
135x8
115x8
95x8

Pull down
50x10
70x8
70x8
70x8
50x12

DB OHP
20x5
25x5
30x8
30x8
30x11
25x8
20x8

Tricep Extension
25x12
25x12
25x12

Good workout. Knee is still swollen so no lower body work for another few days.
 
Sunday, November 20, 2014.

Had an injury in early November and took some time off to recover. Then Thanksgiving hit and so it has been three weeks since my last workout except for some tennis last week.

Starting out light (starting over really).

Elliptical -- 30 minutes

Bench Press (Endurance Workout)

95x20
115x15
135x10
115x15
95x20

Dips 3xF

Hanging leg raise 3x12

Saxon Side Bends 3x12

Back Extension 3 x 12
 
Sunday, December 14, 2014

Tennis Match - 2 Hours

Note:
During the match I hurt my knee pretty badly. Doctor says I probably tore my ACL and Meniscous. Will have MRI on Dec 26th to confirm.

This really sucks.
 
January 1, 2015

Bench
45x25
85x15
105x10
135x8
155x5
175x3
185x1
195x1
200x1 (PR)
135x8
95x15

Pull Downs
50x20
50x15
50x10

Notes
- Knee is still torn up. Limited to upper body and core lifts. Doctor on Monday
- Hit 200 lbs on bench which I haven't done for 30 years
- Working on slowly getting back into lifting as I took 3 weeks off after hurting my knee.
 
BorisTheSpider said:
Sunday, December 14, 2014

Tennis Match - 2 Hours

Note:
During the match I hurt my knee pretty badly. Doctor says I probably tore my ACL and Meniscous. Will have MRI on Dec 26th to confirm.

This really sucks.
Click to expand...

That does suck, I hope you get (got?) some positive news & can get back out on the court in the near future.
 
Saturday, January 3, 2014

Prehab work
- walk 3 miles
- stretch

Core
- Hanging Leg raises, 3x12
- Russian Twist, 3x12
- Back Extensions, 3x12

Notes
- knee hurt like hell, but it will help to walk before surgery.
 
BorisTheSpider said:
Saturday, January 3, 2014

Prehab work
- walk 3 miles
- stretch

Core
- Hanging Leg raises, 3x12
- Russian Twist, 3x12
- Back Extensions, 3x12

Notes
- knee hurt like hell, but it will help to walk before surgery.
Click to expand...

I guess the news wasn't good then...sorry bro, all the best for recovery.
 
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