Week 3 Day 14

bench press 220x3x10

db row- loaded to 60x10x5, 50x10x5

Week 3 Day 13

5 sets of planks at 15 0r more seconds

Week 3 Day 12 from wednesday

15min. set of one arm pressing- 20kg x3 reps

Focusing on pushing myself away from the weight

Bending stock will be here tomorrow.

Week 3 Day 11 Tuesday

Various pinch lifts

half of a 60lb db, side/face/index middle/middle ring

Fat 25's

3 fat 10's

bottom of lifeline 16kg kb

Tonight I focused on making it challenging for my thumb. All good.

Week 3 Day 10 from Monday

Bench Press- 140x5, 205x3x5

One Arm DB Rows- sets of 5, loaded to, 50,60,70,80,85

Bench felt strong. Rows went well. Good push, pull w/o.

Week 2 Day 9 from Friday

bench Press- singles

195,235,140,205,240

Db rows- light

55x8x2sets

Pinching- pull, drop

side and by face half a 60db(30.2lbs)

I liked this workout. Nice change up with singles and higher rep rows. Loved the variance in weight for benching.

Week 2 Day 8

bench press 140x8x3

one hand medium JS band pulldowns 5repsx10sets

various plank positions

Planks were easier tonight. I am very inconsistent with effectiveness.

Week 2 Day 7

Bench Press 165x5x3

One Hand Pulldowns(Light JS Band) Various angles 10x10

Light Weight DB Curls-Various angles-to work the tendons

The pulldowns felt good. The setup was a little whack but it worked.
The w/o created a nice pump. I am glad the intensity of this w/o was low.

I have to gear up for my planks 2morrow

Week 2 Day 6

Bench Press 205x3repsx5sets

Db Row 75x5x10

Pinch DL and static hold- half a 60 hex db- 5R/5L by the face

Benching felt powerful. However, the butt pad is too thick, I cannot get the arch I could get with my feet pressed down more.

Db row was exhausting. Back held up pretty well, but not as good as last night.

Pinch felt strong. Held back by a little pain in my right hand.

I liked this w/o. I pushed, pulled, and pinched. Outstanding.

Week 2 Day 5

Floor Press- 135 x 5reps x 3sets

One hand DL- 65, 85,85,95,95,95,105,110,110, 110 x2reps

Plate Curls- 2 wide dimes 5/5 x 5
This w/o went well. My lower back held up nicely. My grip was the weak link with the plate curls. I need to get my thumbs stronger. Once I got comfortable, I was able to get a good arch with the floor press.

Week 1 Day 4

3 of 3 BP at 185, easy day

10sets of 3 one hand BB DL, 9 at 65lb, 1 at 85lb

4 of 8 pinch leverage block loaded to 10lb full ext.

BB DL's felt light. My lower back couldn't take more weight for 10sets. When my balance was working, I didn't even have a sticking point like I thought I would.

The leverage curls felt great. Haven't done any in 2months. The pinch block feels better in my left hand for some reason.

I liked this w/o, my back held up nicely. I am pleased I can pull from the ground a lot better than I previously thought. I cannot wait til' Monday.

Week 1 Day 3

16kg press 3 of 5

Still feeling yesterday.

Week 1 Day 2

box squats 2 of 30

Planks 5 at 25sec avg.

Push ups 5 of max. 15avg.

This w/o completely kicked my butt. I never really have done much bodyweight conditioning in the past, this w/o reminded me why. When I started my push ups my arms were giving out too soon. I was only able to get to the 20 rep mark one time. I had to take a lot in between sets, and I even had to mix in my planks and box squats to finish the w/o. By my last 2 sets of push ups, at the end of the w/o, my arms were fine but my lower back could not take it. Spasms were present, but my body adapted well towards the end.

Holding the plank for 45sec was too tough for the lower back causing my upper body to spasm.

Box Squats, to my surprise, was the easiest of the 3. Only on the last set my lower back and legs spasmed.

Until my balance improves and my core becomes stronger bodyweight w/o's will all ways cause discomfort and be difficult for me. With all that said, I still enjoyed the w/o, it really pushed me to the limit. I have not been there for a while.

Week 1 Day 1

16kg press 3 of (1,2,3,4,5)

One hand DL from floor with curl bar loaded to: 50,70,80,90,95

Master Gripper 5 of 1/1

various reverse pec deck angle pulls with 1 orange chest expander cable

The ladders really tested my endurance and muscle control. My CP kicked in on the 3 ladder. My shoulders started to spasm, but it got done.

I was surprised that I needed no DL modification. Pulls were not difficult until the last 2 lifts.

Crush felt weak, still mashed it

The chest expander caused a great burn and spasm. I managed to control it as I focused on ROM.

All in all, I enjoyed the workout. I almost felt like I had been playing a half of wheelchair basketball.

As for my diet, I just ate dinner. 1 protein, 3 veggies, 2 starches, 32oz of water, 1 red bull b4 dinner , 1 during w/o, 16oz of water after w/o.