Wednesday, August 31, 2011

8.31.11 - CBHE - THOR - Day 11

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!

Tuesday, August 30, 2011

8.29.11 - CBHE - Thor - Day 10

Low Intensity

Mobility

Thor Stregth Flow x3

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

Thursday, August 25, 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

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

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.

8.19.11 - CBHE - Thor Day 2

Low Intensity

Spiderman Mobility

Thor Flow x 3

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.

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.

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.

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

8.11.11 - CBHE - Spiderman - Day 23

Low Intensity

Mobility

Move & groove x2

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.

Instant Upload

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.

7.30.11 - CBHE - Spiderman - Day 13

Low Intensity

Mobility