Training day 05-23-2013

Know how much of a pain in the ass it is to really lift with one arm?

Especially as you are regaining ROM in the injured one, you can use it more, but the PT hasn’t allowed you to touch anything more than a 5 pound dumbbell with it…

Frustrating, but soon enough my left arm will rejoin the swole party.

SAFETY SQUAT BAR SQUAT
Set 1: 170 lbs × 4
Set 2: 170 lbs × 3
Set 3: 260 lbs × 2
Set 4: 260 lbs × 2
Set 5: 310 lbs × 2
Set 6: 310 lbs × 2
Set 7: 360 lbs × 2
Set 8: 400 lbs × 2
Set 9: 400 lbs × 2
Set 10: 400 lbs x 2
Still can’t crank up the pounds yet, just treating all my squat days as a volume day. Varying the weight depending on my mood for now and either doing a shitload of doubles or a shitload of triples.
I need to start doing higher reps, I just can’t bring myself to inflict that on myself right now… soon.

SINGLE LEG HAMSTRING CURLS
Set 1: 50 lbs × 15
Set 2: 50 lbs × 15
Set 3: 50 lbs × 15

LEG EXTENSION
Set 1: 120 lbs × 20
Set 2: 120 lbs × 20

Set 3: 120 lbs x 20
Slammed a significant pause at the top of each rep with a squeeze so hard I turned coal into diamonds.

HAMSTRING CURLS
Set 1: 100 lbs × 20
Set 2: 100 lbs × 20

Set 3: 100 lbs x 20

DUMBBELL ROWS
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

I was going to do more for back today, but that can wait for tomorrow. I was a little taxed after this leg assault.

 

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