Moderate Intensity
Thor Warm Up
Thor Mod circuit - 5 rounds of 5 reps for ea. - 1-2 min between rounds
Arm Cast - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Side Semi - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
honor guard lunges - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Forward pendulum - 1h - 25# clubbell - 5l/5r
Clean & Squat - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Side Cast - 1h - 25#Clubbell - 5l/5r
Thor cool down
Freakin' awesome session - Slipknot blaring.... Just the right mood setter!
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Sunday, August 28, 2011
Friday, August 26, 2011
8.26.11 - CBHE - Thor - Day 8
Shoulder feeling really great - upped the intensity - Shane Heins is evil---in a good way:)
High Intensity
Thor Warm Up
Thor Hi Circuit - 6 exercise x 5 reps(some L/R) x 5 rounds
Thor Cool Down
High Intensity
Thor Warm Up
Thor Hi Circuit - 6 exercise x 5 reps(some L/R) x 5 rounds
Thor Cool Down
Thursday, August 25, 2011
8.25.11 - CBHE - Thor - Day 7
Moderate intensity
Thor warm Up
Thor Moderate Cycle - 6 exercise circuit - 5 reps each - 5 rounds
Thor Cool Down
Wednesday, August 24, 2011
Monday, August 22, 2011
8.22.11 - CBHE - Thor - Day 4
High Intensity
Thor Warm Up
Thor Hi Circuit - 6 exercise x 5 reps(some L/R) x 5 rounds
Thor Cool Down
Shoulder was tender this morning, but after tonight's session, it feels incredible
Cut grass
Thor Warm Up
Thor Hi Circuit - 6 exercise x 5 reps(some L/R) x 5 rounds
Thor Cool Down
Shoulder was tender this morning, but after tonight's session, it feels incredible
Cut grass
8.21.11 - CBHE - Thor - Day 3
First time in 2 months that i have tried to use my shoulder on any thing strenuous. I will see if it holds up
Moderate intensity
Thor warm Up
Thor Moderate Cycle - 6 exercise circuit - 5 reps each - 5 rounds
Thor Cool Down
Moderate intensity
Thor warm Up
Thor Moderate Cycle - 6 exercise circuit - 5 reps each - 5 rounds
Thor Cool Down
Sunday, August 21, 2011
8.20.11 - Cedar Point
A great day at Cedar point with the family. I was exhausted and actually sore. I hadn't rode any rides since 2007. Bouht a new pair of shoes and made the mistake of wearing them for the first time. Feet were killing me.
Friday, August 19, 2011
No session yesterday
Found out my son had a scrimmage game last night. The game lasted from 5:45 - 8:00. After waiting for him to get out of the locker room, it was around 8:30. So I skipped the session. The moral - on game days - train in the mornings before work. Next week is the first game on 8-27-11 @ Cleveland Brown's Stadium.
Wednesday, August 17, 2011
Tuesday, August 16, 2011
8.16.11 - CBHE - Spiderman - Day 27
Moderate Intensity
Shoulder rehab
lying laterals - 2x10/10 5#
lying 'L' raise - 2x10/10 5#
Pec Stretch - parallel - 1x15s L/R
Move & groove x4
Cool Down - Thor & Wolverine x2
This finishes the first month of Clubbell hero evolution. I start Thor tomorrow.
Shoulder rehab
lying laterals - 2x10/10 5#
lying 'L' raise - 2x10/10 5#
Pec Stretch - parallel - 1x15s L/R
Move & groove x4
Cool Down - Thor & Wolverine x2
This finishes the first month of Clubbell hero evolution. I start Thor tomorrow.
8.15.11 - CBHE - Spiderman - Day 26
Low Intensity
Mobility
Move & Groove x2
Broke out the 7 minute rotator cuff solution
Lying laterals - 2x10/10 2.5lbs
Lying 'L' flyes - 2x10/10
Parallel pec Stretches - 10sL/R
waled 1/4 mile on treadmill - Calves are still sore from the mile i did a couple of days ago.
Monday, August 15, 2011
Saturday, August 13, 2011
8.13.11 - CBHE - Spiderman - Day 24
Moderate day
Felt like lifting so I tried some MP w/16kg - no go. slight pain in shoulder. So I decided to do mills, this worked with no pain.
Mills
1x15/15 - 10s
1x15/15 - 15s
1x2/2 - 25s - just testing
3x15/15 - 15s
Treadmill - been 3 years since i was last on one
1 mile - alternated running between 6-7, and walking between 3-4.
cool down
Feel really great
Felt like lifting so I tried some MP w/16kg - no go. slight pain in shoulder. So I decided to do mills, this worked with no pain.
Mills
1x15/15 - 10s
1x15/15 - 15s
1x2/2 - 25s - just testing
3x15/15 - 15s
Treadmill - been 3 years since i was last on one
1 mile - alternated running between 6-7, and walking between 3-4.
cool down
Feel really great
Thursday, August 11, 2011
Tuesday, August 9, 2011
Monday, August 8, 2011
Saturday, August 6, 2011
8.6.11 - CBHE - Spiderman - Day 18
Moderate Intensity
Move & Groove x4
Thor/Wolverine Cool Down
Some myofascial release with my new lacrosse ball. I just did the upper pec/ shoulder release today. Starting tomorrow, I will add in Body Rolling from TacGym
Rolling on this lacrosse ball is fun.
Move & Groove x4
Thor/Wolverine Cool Down
Some myofascial release with my new lacrosse ball. I just did the upper pec/ shoulder release today. Starting tomorrow, I will add in Body Rolling from TacGym
Rolling on this lacrosse ball is fun.
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Thursday, August 4, 2011
Wednesday, August 3, 2011
Tuesday, August 2, 2011
Monday, August 1, 2011
8.1.11 - CBHE - Spiderman - Day14
Low Intensity
Mobility
Move & Groove x2
Goblet squat.
I also tested my shoulder out with 1 16kg c & p. No pain while doing it, we will wait and see in the morning. It popped while doing the backstroke mobility exercise and felt great afterwards.
Mobility
Move & Groove x2
Goblet squat.
I also tested my shoulder out with 1 16kg c & p. No pain while doing it, we will wait and see in the morning. It popped while doing the backstroke mobility exercise and felt great afterwards.
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