Wednesday Dec 31- Workout A

Ball/Roller work, mobility warm up.

1-Snatch grip rack pull- warm up, 5X135,205,2X225,275,295
3X310,310,310

2a-DB row-warm up,5X45,70
10X90,90,90
2b-Back lunge-w-u, 4X35
10X45's,45,45

3a- Side lying ext rotation-8X15,15,15
3b-Planks w/leg raise-12,12/each

Notes: Not too fired up tonight, despite wearing my Ross Training beanie, which usually adds some starch to my efforts. Still, got it done.

Last workout of the year. A great time to reflect on the past 12 months- triumphs, disappointments, great ideas followed through or abandoned, weight gained and lost, weights lifted and weights still on the ground. And time to redesign my goals for the next 12. I've been thinking about that and want to make some positive changes. Life goes on, let's do our best!

Happy New Year!!

Tuesday Dec 30- Bodyweight circuit

A.M.-
Targeted drills, KB circuit

P.M.-

Warm up,

Burpees,jumping jacks, split jacks, mountain climbers

10 each X 4

Notes: Ain't that huff enough?

Monday Dec 28- Workout B

A.M.-
Targeted drills, KB circuit.

P.M.-
Ball/roller work, mobility warm up.

1-BB Floor press- warm up 10Xbar,100,2X190
3X200,210,210

2a-Front squat-warm up 5Xbar,95,1X135
6X135,145,145,145
2b- Swiss ball push up-8,8,8,8

3a-Incline prone Y-10X10,10
3b- Plank w/leg raise-12,12

Notes: Actually a little sore from yesterday's impromptu workout, but still made it through here as planned. Side planks w/leg raise really really really suck and I hate them.

Sunday Dec 28- Spontaneous lifting

Between sitting on my butt watching football and having done not much more yesterday I suddenly found myself warming up and heading into the weightroom.

I wound up doing 10X10 of 135# trapbar deads alternated with weighted push ups, done wearing a backpack with a 25# plate in it.

Now, back to football!

GO COLTS!!

Friday Dec 26- Workout A

Merry Christmas!!

A.M.-
Targeted drills

P.M.-
Ball/roller work, mobility warm up.

1-Snatch grip rack pull- warm up- 5X135,185, 2X225, 1X275,295
2X325,325,325,330

2a-DB row-warm up 5X45,70
8X100,100,100,100
2b- Back lunge-warm up 5X35
8X45,45,45,45

3a-Side ext rotation-10X15,15,15
3b-Side bridge w/leg raise-12,12

Notes: I like this one. Seems i like any workout that includes deadlifting. Side bridges with leg raises are for the eternally cursed.

Wednesday Dec 24- Workout B

Ball/roller work, bodyweight/KB warm up.

1- BB Floor press- warm up 10Xbar,5X100,130,4X170, 1X230
2X210,210,215,215

2a-Front squat-warm up 4Xbar,115,
6X135,145,155
2b-Swiss ball push up-12,12,12

3a- Incline prone Y-10X8,10,10
3b- Plank w/leg raise-12,12,12

Notes: Running very late and abbreviated warm up this once. Did well though, including a PR in BP during warm up! Did nothing yesterday after falling on my ass on the ice and torquing my back a little.

Monday Dec 22- Workout A

P.M.-



Ball/roller work, mobility warm up.



1- Snatch grip rack pull- warm up 5X135,185 4X225,1X275,295

2X325,325,325,325



2a-DB Row-warm up 5X45,70

8X85,100,100,100

2b- Back lunge-4X35

8X35's,45,45,45



3a-Side external rotation-8X12,15,15

3b-Side plank w/leg raise-12,12

Notes: 325# rack pulls, 100# DB rows, life is good. Side planks w/leg raise are the curse of the damned.

Friday Dec 19- Workout B

P.M.-

Ball/roller work, mobility warm up.

1- Floor press- warm up- 10Xbar(50)5X100,130,4X160
4X190,200,200

2a- Front squat- warm up 5Xbqr,4X95,115
8X135,140,140

2b- Swiss ball push up- 10,10,10

3a- Incline prone Y-12X5,8,8
3b- Plank w/leg raise-10,10,10

Notes: Felt good tonight. A little heavier here and there. The cortisone is making a little difference also, definitely less pain in general. No a.m. session because I stayed up way too late watching the Colts win. Go Colts!

Thursday Dec 18- KB Iitervals

A.M.-

KB Circuit, targeted drills.

P.M.-

Short, light KB circuit.

Wednesday Dec 17- Workout A

A.M.-
Targeted drills, KB circuit

P.M.-

Ball/roller work, warm up.

1- Snatch grip rack pulls- 5X135,4X185,215,2X265
4X295,295,305

2a-DB Row-5X45,52,
10X70,80,85
2b- Back lunge-5X25,
10X35's,45,45

3a-Side ext rotation-12X10,12,12
3b-Side plank w/leg raise-10/side,10

Notes: Rack pulls felt great. Much smoother with the lunges now, no knee probs. Formformform! Side planks with leg raise are the Devil's doing.

Tuesday Dec 16- KB intervals

P.M.-
Warm up,
1 arm KB swings, 1 arm KB cleans- 5/side, switch
4 rounds of 15 each side w/20K bell

Notes: Had another appt with the Orthopod this morning for shoulder rehab review. (Thus the lack of an a.m. session.) He was as frustrated as I am at the plateau of progress. We discussed options and decided on a couple of shots of cortisone. He says within a few days it ought to feel a lot better, and I hope it does. Constant pain has a way of wearing on a person. The range of motion is improved from Bill's work, PT sessions and daily home exercises but is still far from restored. I have one more PT session early next month and we'll see where things are at that point.

Monday Dec 15- Workout B

A.M.- KB Circuit

P.M.-

Ball/roller work, mobility warm up.

1- BB Floor press- warm up, 10Xbar,5X95,115,135 4X165
4X185,185,185

2a- Front squat-5Xbar,4X95,115
8X135,135,140
2b- Swiss ball push up-
10,10,10

3a-Incline prone Y-12X5,5,5
3b- Plank w/leg raise-10,10,10

Notes: Missed a workout on friday because of driving all day. Felt it today, too, but still not too bad. Onward!

Thursday Dec 11- Intervals

A.M.-

Targeted drills, KB circuit.

P.M.-

KB circuit.

Notes: Did an abbreviated version as I had to get ready to leave town in the morning. Going to North Carolina again to visit with family. This will be my Holiday visit since I can't get away during Christmas. Time with family is always well spent and I very much look forward to this trip. And I hope you can get together with your loved ones.

Wed Dec 10- Workout B

A.M.-
KB circuit, targeted drills

P.M.-

Ball/roller work, mobility warm up.

1- BB Floor press- warm up 5Xbar,100,120,155
5X175,175,175

2a- Front squat-warm up 3Xbar,95,115
8X135,140
2b- Swiss ball push up- 8,8

3a-Incline prone Y-12X5,5
3b- Plank w/leg raise-10,10

Notes: First run through of this workout. Glad to do front squats again. Planks are not easy. I guess that's the idea. Duh! Trading in the morning power wheel work for light KB circuits for the month.

Tuesday Dec 9- Intervals

A.M.-
Power wheel roll outs, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

KB swing/clean circuit
2 min/2 min rest X 4

Monday Dec 8- Workout A

A.M.-
Same as it always was.

P.M.-

Ball/roller work, mobility warm up.

1- Snatch grip rack pulls- 3X135,205,225
5X285,285,285,285

2a- DB Row-5X45's
12X65,80
2b- Back lunge-5X20's
12X25's,30

3a-Side lying ext rotation- 15X10,10
3b-Side bridge w/leg raise-10,10 each side

Notes: First go with the new program. Snatch grip tests grip strength big time, need work there.

Friday Dec 5- Establishing 1 Rep Max

A.M.-
Power wheel roll outs, targeted drills.

P.M.-
Ball/roller work, mobility warm up.

Squat- 8Xbar,5X95,3X135,
1X185,205,225,255,275

Bench- 8Xbar (Swiss bar=50) 5X100,2X140
1X170,190,210,220

Deadlift- 8Xbar,3X135,1X205,225,missX345,1X345


Notes: New ground for me and fun! Totalled 840. Maybe could have gone a little heavier with squat, but no way to safely drop the bar without a cage. Tried 355 on the DL but no way. So now I have a baseline to start from.

Tuesday Dec 2- Bodyweight Circuits

A.M.-

Power wheel rollouts, side planks, targeted drills.

P.M.-

Burpees, jumping jacks, split jacks, mountain climbers
3 rounds.

Monday December 1- Deadlifting

A.M.-
Power wheel rollouts, side planks, targeted rills.

P.M.-
Ball/roller work, mobility warm up.

Deadlift- 5X135,185,2X225,275,295,4X305
Trap bar DL- 2X180, 5X225,225,275,275

Notes: Wanted to lift heavy stuff and also try out the new trap bar, which I like a lot.