I tried to do something to keep the weight lifting interesting and limit the amount of time spent doing it… 10 “tons” in 20 minutes, based on weight on machine X reps. The workout took 25 minutes, but I did 15 “tons” instead of 10.
RunningAHEAD – Strings_n_88keys’s log: View Workout.
| MACHINE | Sets | Reps | Weight | “Total Weight” |
| Seated Chest | 3 | 10 | 175 | 5250 |
| Butterfly | 3 | 10 | 85 | 2550 |
| Lat Pull | 3 | 15 | 70 | 3150 |
| Dips | 1 | 20 | 100 | 2000 |
| Dips | 2 | 20 | 115 | 4600 |
| Crunches | 3 | 15 | 100 | 4500 |
| Tricep | 3 | 15 | 60 | 2700 |
| Bicep | 1 | 15 | 30 | 450 |
| Leg Curl | 3 | 10 | 100 | 3000 |
| Leg Extension | 3 | 10 | 100 | 3000 |
| 31200 |
Tags: 20000 in 20
RunningAHEAD – Strings_n_88keys’s log: View Workout.
Pushups 7×39, 1×38, 311 total (5 too many… oh well). 13,364 since 12/28/2008.
Bicep Curls (each arm) 9×11, 1×7 – 20 lbs., 106 total. 615 since 2/14/2009.
AROM hip/knee flx supine 3×10
AROM lumbar rotn supine 20x
AROM lumbar alt arm/leg (hip bird dog) w/ball 3×10
AROM lumbar alt leg supine on ball 3×10
Hip Extension 3×15
Squats 3×10
2x piriformis round robin stretches
3x hamstring stretch supine
1x prone quad stretch
Adduction Stretch 3x
Right Leg Raises 3×20
Left Leg Raises 3×20
Inside Left Leg Raises 3×20
Inside Right Leg Raises 3×20
I had a very broken up workout tonight, 4 hours in total–the only portion that I did in a solid stretch was the pushups + curls, in about 40 minutes combined.
Strength only:
Pushups 10×28, 1×23, 303 total. 13,053 since 12/28/2008 – 38 minutes, or one pushup every 7+ seconds.
Bicep Curls (each arm) 8×12, 1×9 – 20 lbs., 105 total. 615 since 2/14/2009. 37 minutes,or one pair of curl every 21+ seconds.
Stability, strength, and stretching:
AROM hip/knee flx supine 3×10
AROM lumbar rotn supine 20x
AROM lumbar alt arm/leg (hip bird dog) w/ball 3×10
AROM lumbar alt leg supine on ball 3×10
Hip Extension 3×15
Squats 3×10
3x piriformis round robin stretches
3x hamstring stretch supine
3x prone quad stretch
http://www.fitness-training-at-home.com/glute-stretches.html (#2) 3x
Adduction Stretch 3x
RunningAHEAD – Strings_n_88keys’s log: View Workout.
Magically, I think I can walk at a normal pace again. As you can see below, I’m doing just about every strengthening and stretching exercise under the sun to try and recover (the AROM ones are physical therapy prescribed–Active Range of Motion). I’ve been doing weights and other strengthening just to keep a decent metabolism rate going. And, of course, I’m taking fish oil for some reason–supposedly it helps with inflammation and heart health (probably in the same way as aspirin does–it thins the blood).
RunningAHEAD – Strings_n_88keys’s log: View Workout.
Pushups 10×30, 300 total. 12,750 since 12/28/2008.
Bicep Curls (each arm) 8×13- 20 lbs., 104 total. 510 since 2/14/2009.
AROM hip/knee flx supine 3×10
AROM lumbar rotn supine 20
AROM lumbar alt arm/leg (hip bird dog) w/ball 3×10
AROM lumbar alt leg supine on ball 3×10
Hip Extension 3×15
Squats 3×10
3x piriformis round robin stretches
3x hamstring stretch supine
2x prone quad stretch
http://www.fitness-training-at-home.com/glute-stretches.html (#2) 2x
Adduction Stretch 2x
The left piriformis bursa is still pretty ticked off, and I now I have a little left hip flexor pain, but I can mostly walk normally on a 600 mg dose of Advil. That’s pretty good, considering that last week I couldn’t hide the limp on Meloxicam, Advil, or even both.
RunningAHEAD – Strings_n_88keys’s log: View Workout.
Pushups 8×34, 1×26, 298 total. 12,450 since 12/27/2008.
Bicep Curls (each arm) 10×10, 1×3 – 20 lbs., 103 total. 406 since 2/14/2009.
AROM lumbar alt arm/leg (hip bird dog) w/ball 3×10
AROM hip/knee flx supine 3×10
Ball Crunches 2×20
One Leg Press on Exercise Ball 2×10
AROM lumbar rotn supine 20
AROM hip/knee flx supine 3×10
2x piriformis round robin
1x hamstring stretch supine
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