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  #21  
Old 04-09-2016, 10:19 PM
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Saturday 4/9/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Seated Calf raise: 60 lb, 5x8
Rower: 10:00, 2:09 pace
Bike: 12:00, L16, hill program
Treadmill: [1:00@3.0, 0:30@3.9]x16
Bench: 125, 10x5
Leg Press: 150, 10x5
4 circuits of 6 reps each:
Goblet Squat - 50 lbs
DB Clean and press - 25 lbs
Renegade Rows - 15 lbs

Pool walking: 20 minutes
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  #22  
Old 04-10-2016, 02:05 PM
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Sunday 4/10/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Modified Turkish getups, 1x5
Seated Calf raise: 62.5 lb, 5x8
Rower: 10:00, 2404m
Bike: 12:00, L17
Treadmill: [1:00@3.1, 0:30@4.0]x16
pulldowns: 125, 1x12
Pool walking: 20 minutes
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  #23  
Old 04-12-2016, 02:02 PM
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Tuesday 4/12/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Rower: 10:00, 2415m
Bike: 12:00, L17
Treadmill: [1:00@3.1, 0:30@4.1]x16
pulldowns: 125, 1x12
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  #24  
Old 04-15-2016, 07:45 PM
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Wednesday 4/13/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Rower: 10:00, 2440m
Bike: 12:00, L17
Treadmill: [1:00@3.1, 0:30@4.2]x16
pulldowns: 125, 1x12

Thursday off
Friday physical therapy plus personal trainer session
weight: 315.5(before the above)
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  #25  
Old 04-16-2016, 03:06 PM
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Saturday 4/16/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Rower: 10:00, 2470m
Bike: 12:00, L17
Treadmill: [1:00@3.1, 0:30@4.3]x16
pulldowns: 125, 1x12

Weight 312.4
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  #26  
Old 04-17-2016, 02:28 PM
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Sunday 4/17/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg

Rower: 10:00, 2500m
Bike: 12:00, L17
Treadmill: [1:00@3.2, 0:30@4.4]x16
Bench: 115, 10x5
Pulldowns, 130, 1x12
4 circuits of 6 reps each:
Goblet Squat - 55 lbs
DB Clean and press - 27.5 lbs
Renegade Rows - 15 lbs
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  #27  
Old 04-21-2016, 08:27 PM
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Tuesday 4/19/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg

Rower: 10:00, 2500m
Bike: 12:00, L17
Treadmill: [1:00@3.2, 0:30@4.5]x10
Bench: 120, 10x5
Pulldowns, 130, 1x12
4 circuits of 6 reps each:
Goblet Squat - 55 lbs
DB Clean and press - 27.5 lbs
Renegade Rows - 15 lbs

Personal Trainer session


Thursday 4/21/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Calf Raise: 65, 5x8
Rower: 5:00
Bike: 12:00, L17
Treadmill: [1:00@3.2, 0:30@4.6]x6
Pulldowns, 130, 1x12
4 circuits of 6 reps each:
Goblet Squat - 60 lbs
DB Clean and press - 30 lbs
Renegade Rows - 15 lbs
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  #28  
Old 04-22-2016, 12:17 AM
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Physical therapy is helping my knees and back. The therapist is lengthening and strengthening muscles where needed to get my posture straightened. My health insurance covers a lot. 20 weeks of rehab. Or maybe it is 20 visits. I feel a little guilty running up such a bill.

All the exercises are making my muscles sore -- without hurting my knees or back. Formerly, most exercises hurt my joints. So this is good. She is taking great care of me.
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  #29  
Old 04-23-2016, 02:01 PM
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Quote:
Originally Posted by ReturningCollegeStudent View Post
Physical therapy is helping my knees and back. The therapist is lengthening and strengthening muscles where needed to get my posture straightened. My health insurance covers a lot. 20 weeks of rehab. Or maybe it is 20 visits. I feel a little guilty running up such a bill.
Don't. I had my last session yesterday and it was worth every penny. For the first time in probably 20 years I can walk around without being constantly aware of my back. and it took four months to get to that point. If I had done this earlier I would have had a much more productive life.
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  #30  
Old 04-23-2016, 02:03 PM
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Friday 4/22/2016
Stretching
Hard Roll: 3x5, each side
Bird Dogs: 3x8, each leg
Rower: 10:00
Bike: 12:00, L17
Treadmill: [1:00@3.2, 0:30@4.7]x11
Pulldowns, 130, 1x12

Personal Trainer session

Physical Therapy Session
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