Last Weeks Training 6-20-11

Hi everyone!!

Things have been busy so i’m a bit behind here.

My foot/ankle/toe are still being rehabbed. I’m doing the exercises twice a day and it’s pretty grueling as it all still hurts. Some days worse than others as today & yesterday have been a bear!! Just walking is hurting at this point, and all is normal, so i’m just going with it.

I had a busy afternoon today so will be hitting the gym tomorrow as i’m still in the process of preparing dinner as I type.  I did manage to get up early this morning and got 30 minutes of cardio in. I wanted to do more, but my foot was not being nice to me. My doctor has basicly said I can push my activity as pain allows, and some is normal but if it’s getting too bad to back off a little. I cannot believe what a slow process it is, but I’m learning a LOT about patience and creativity!

Anyway here are last weeks sessions, well late week anyway….

Wednesday June 15th, 2011

Hammer Strength Incline Chest
50 x 13
90 x 10
90 x  7

Hammer Strength Wide Chest
90 x 10 x 3

DB Incline Flyes
20′s x 12
20′s x 10
20′s x 10

DB Front Raises- Changed my technique
12′s x 12
12′s x 10
12′s x 10
I changed how I held the Db’s and ended up with REALLY sore front delts for the 1st time ever!!! I’m so excited for that!

Roman Chair-Abs
12/10/10…Been a while since I did these and they KILLED! My abs were really sore for 3 days after this! =0)

Friday June 17th, 2011
Legs/Arms

Seated Stack Machine Leg Press-Unilateral
55 x 20
55 x 15
55 x 15
55 x 12

This is becoming a HUGE exercise in patience as i tried SO hard to take th weight up, but it hurt my foot SO bad and everything in my foot and ankle are still SO weak. It is frustrating, but I cannot allow it to get to me. Everything will come with time and consistent, smart hard work . I keep remembering that slow and steady wins the race! ;0)

Leg Extension
60 x 12 Toes In
75 x 12 Toes Out
90 x 8 Straight
90 x 8 Straight…did have to gut this one out.

Abductor/Adductor SS
70 x 12/ 80 x 12
70 x 11/80 x 12
70 x 12/80 x 12

 

Cable Curl(Pulled between legs)/ Tricep PD SS
30 x 12/55 x 12
35 x 12/70 x 12
45 x 10/90 x 10
45 x  8/ 90 x 6

Hammer Strength Preacher Curl
25 x 10- OW!!! LOVE these, they make my biceps feel like they are being shredded!!
25 x  8
25 x  6

Skull Crusher’s/Close Grip Bench SS
30 x 12/10
30 x 10/8

DONE…FRIED!!!!