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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 09, 2024, 09:10:21 am »Monday 8th April 2024
achey all over
Both Plantaris tendons mildly achey. Right inner achilles area slightly sore, but no inflammation
Tendon Rehab - Recovery
Leg curl, ISO against floor, single leg: 70% effort 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 Seconds Toes out
45 Seconds Toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 50% effort - 2x45secs
High angle row ISO : 20kg 3x45secs @7
No right brachialis pain, so might go up in weight next time, but this is already not that easy
Reverse curl ISO : 20kg x 45secs @9
Hammer curl ISO, single arm : 15lbs x 45secs
Calf raise ISO - single leg
Dip belt +15kg 2x45secs -- toes out/in
2/10 right inner achilles ache on toes out
+20kg 2x45 Seconds -- Toes in/out
1/10 right inner achilles ache on toes out
Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at top, 20 sec hold at 20 degrees x 10kg, 15kg, x20kg @8
20kg feels pretty hard
Jefferson curl: controlled - 10kg x6, 15kg x15 @5
External and internal rotation, band complex: - external rotation reps at waist, shoulder height, diagonals each axis, subscap row
light band x5 reps each axis
medium band x5 reps each axis
chest supported, incline, external and internal rotations: 2.5kg x8 @7
1.25kg x12 @7
Tuesday 9th April 2024
stretches for whole body
Reverse step down - on stairs, heels off the floor - SLOW 2x45secs
Bent knee calf raise - single leg, on stairs, 50% ROM - SLOW 2x8 -- left foot with the plantar fasciitis ache half way up
Sartorius lying on back, single leg ISO pull against opposite foot: 2x45secs
achey all over
Both Plantaris tendons mildly achey. Right inner achilles area slightly sore, but no inflammation
Tendon Rehab - Recovery
Leg curl, ISO against floor, single leg: 70% effort 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 Seconds Toes out
45 Seconds Toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 50% effort - 2x45secs
High angle row ISO : 20kg 3x45secs @7
No right brachialis pain, so might go up in weight next time, but this is already not that easy
Reverse curl ISO : 20kg x 45secs @9
Hammer curl ISO, single arm : 15lbs x 45secs
Calf raise ISO - single leg
Dip belt +15kg 2x45secs -- toes out/in
2/10 right inner achilles ache on toes out
+20kg 2x45 Seconds -- Toes in/out
1/10 right inner achilles ache on toes out
Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at top, 20 sec hold at 20 degrees x 10kg, 15kg, x20kg @8
20kg feels pretty hard
Jefferson curl: controlled - 10kg x6, 15kg x15 @5
External and internal rotation, band complex: - external rotation reps at waist, shoulder height, diagonals each axis, subscap row
light band x5 reps each axis
medium band x5 reps each axis
chest supported, incline, external and internal rotations: 2.5kg x8 @7
1.25kg x12 @7
Tuesday 9th April 2024
stretches for whole body
Reverse step down - on stairs, heels off the floor - SLOW 2x45secs
Bent knee calf raise - single leg, on stairs, 50% ROM - SLOW 2x8 -- left foot with the plantar fasciitis ache half way up
Sartorius lying on back, single leg ISO pull against opposite foot: 2x45secs