I wasn’t wrong and it was a warm one, as for my collar bone it held out well but I suffered the following day. It’s been a few days now since my last Blog but I feel like I have come on in leaps and bounds.
All my rehab is now with weight and coach has added to my work outs, more to the point each of my workouts have been fined tuned and are now bang on the money. I really appreciate all the time coach has spent working with me. It just goes to show with a bit of hard work and guidance from an expert just how quickly you can mend and improve. At the beginning of last week I tried a press up on the bench, under the guidance of coach and the pain was unbelievable. I thought then that this was going to be a very long and boring road.
I couldn’t have got it more wrong if I had tried, the rehab has been great fun and now that I’m on the weights I feel like I am working hard in the gym. The pain has finally subsided in my collar bone the only time it hurts now is when I try too hard or do too much.
Yesterday was the first of 3 days testing to find my max weights in my new training program. I’m now doing 3 days rehab and 3 days weight training, on the last day I plan to do bag work and I’d really like to throw some kicks into the mix as well. Time will tell and I’ll keep you posted.
My pectoral muscle was suffering the other day and coach had to do his magic on me, the scar tissue is better but every now and then it cramps up sending pins and needles into my bicep. It can be very painful and very off putting. So earlier this week coach got to grips with me and subjected me too even more pain and sorted out my scar tissue. There’s probably a better way to say that but there you go.
It was amazing what coach had done for me, not only was the pain gone but I had full movement in my shoulder. Normally when you find a source of pain relief it doesn’t last long and you are back to normal, suffering and trying to protect the site by what ever means possible. Not in this case, it’s been a few days and I worked hard in the gym today, I feel a bit tight around the shoulder and kneck but nothing worth writing home about.
Tomorrow is the second day of testing for my max weights in another 5 exercises and I’m looking forward to it. Below is a quick table of the program that coach put together for me and can be found on his very easy to follow Blog “be fit for life” http://steve-befitforlife.blogspot.com/2011/07/putting-beginner-weights-programme.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+blogspot%2FEcgHy+%28Be+Fit+For+Life%29
3 Day Work Out with Rehab x 3 for 6 Weeks
Warm Up
Wall Slide, Arms Up & Back L/R, Black Band Behind Back, Arm Lifts, Wall Press.
Day 1
Movement | Exercise | Sets | Reps | Rest Time | Weight |
Locomotion | Lunge | 3 | 15 | 60-90 Sec | 10 lbs |
Push | Press D/B | 3 | 15 | 60-90 Sec | 15 lbs |
Pull | Seated Row | 3 | 15 | 60-90 Sec | 42.5 |
Changing Levels | Squats | 3 | 15 | 60-90 Sec | 25 lbs |
Rotation | High Low Wood Chops | 3 | 15 | 60-90 Sec | 25 |
60 Sec between sets | 50/75/100% |
Day 2
Movement | Exercise | Sets | Reps | Rest Time | Weight |
Locomotion | Romanian Dead Lift | 3 | 15 | 60-90 Sec | |
Push | Press Up (any version) | 3 | 15 | 60-90 Sec | |
Pull | Lat Pull Down | 3 | 15 | 60-90 Sec | |
Changing Levels | Pistol Progression | 3 | 15 | 60-90 Sec | |
Rotation | Horizontal Wood Chops | 3 | 15 | 60-90 Sec | |
60 Sec between sets | 50/75/100% |
Day 3
Movement | Exercise | Sets | Reps | Rest Time | Weight |
Locomotion | Single Leg Press (leg press Machine) | 3 | 15 | 60-90 Sec | |
Push | Dumbbell Bench Press | 3 | 15 | 60-90 Sec | |
Pull | Horizontal Row | 3 | 15 | 60-90 Sec | |
Changing Levels | Barbell Back Squat | 3 | 15 | 60-90 Sec | |
Rotation | Low High Wood Chop | 3 | 15 | 60-90 Sec | |
60 Sec between sets | 50/75/100% |
Cool Down
Arch Hands on Chest, Dog Piss, Supper Man elbow to knee, Iron Cross, Squat with pole.
In order to understand the sets (3) and how much weight to use you need to read the blog, it’s a very good read and easy to understand.
My mental visualisation has been going very well and it comes to me very easily now and I really enjoy it. My water intake has been really good too this week so all in all it’s been a good week with lots of progress made.
Thanks’ coach.
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