BP, CU, CW, SU, Prehab

6/27 Lunchtime

Bench press, 5 x 5
165#, 175#, 185#, 185#, 185#

6 rds
10x chin ups, strict
30m crab walk
20x sit ups

Prehab

• Rotator cuff--Y, T, W exercises
• Rotator cuff--internal and external rotations

Notes

• Body: Knee a little stiff/pressurized feeling.  Neck somewhat tight.  Trying to keep my right tricep from doing anything funky during bench press.  It would click/snap from time to time, no pain.
  
• Workout: Good.   Nice to do some weight.  Crab walks are tough, they mainly feel awkward and not smooth at all.

Rest Day

6/26 No work out.  Prehab on my own: VMO, glute med, hip work.  Iced.

Notes

• Body: Knee was definitely feeling some pressure when I woke up, but loosened up later.  Biceps, neck, traps a little sore

PT & RR, PU, RSU, Shoulder Work, FC, Core, NR

6/25 Afternoon

Physical therapy

• VMO focused work
• Glute med work
• leg press
• single-leg leg press
• single-leg balance
• bridges on ball
• stretches

Evening

10 rds
10x supine ring rows
10x wide push ups
10x reverse sit ups

Shoulder work

• DB L-lateral raises
• rear delts
• DB shrugs
• upright rows

3 x 60sec
Farmer carry (stationary), 2 x 65#

3 x 10 strict toes to bar

Glute med work
2 x 50 neck rotations (4 count)

Notes

• Body: Felt pretty good at PT today, it was nice to begin some resistance work.  Knee may feel some "pressure" later.  Continuing to be nice to my right tricep, want that thing to heal.
• Workout: Good.

PL, Core, BC, CW

Late day

6 rds
12x pull ups/chin ups
20x 4CFK
parallel bar walk forward & backward
20x sit ups

bear crawl 4 x 50 yds
crab walk 1 x 50 yds

Notes

• Body: Some knee tightness.
• Workout: Fun one at the Weehawken track.

PU, Prehab

Lunchtime

Alternating 30 push ups and prehab work

• single-leg bridges
• single leg raise
• opposite arm/leg extension
• donkey kick
• clams
• lateral leg raise
• fire hydrant
• lying hip adduction

then

• Y, T and W exercises
• monster walks w/elastic band

Notes

• Body: Knee a little aggravated.  Bottom of right foot a little aggravated (minor plantar fasciitis?).  Right tricep ok.
• Workout: Good hip work today, those are under-powered.

PST, NSWWOD

Lunchtime

Official PST

500 yd CSS -- 8:33
push ups -- 103
sit ups -- 94
pull ups -- 19
1.5 mile run -- 10:47

Last Time

500 yd CSS -- 8:09
push ups -- 112
sit ups -- 96
pull ups -- 22
1.5 mile run -- 9:22

Then
2x 100 yd bear crawl
2x (20 push ups, 20 leg levers)
2x 100 yd bear crawl
40 push ups, 40 leg levers

Run back to pool, ~1.4 miles

Swim (yds)
1000 yd CSS, easy
-  time: 23:53
Underwater work
20x pull ups, 50x push ups, 50x 4CFK

Notes

• Body: Quads are feeling ripped up from Monday's workout.  I think it might be from the run from the pool to the track, since it's all down hill.  Tibia's seems to be alright.  Knee seems to be alright, a little inflammed feeling.
• PST: Obviously not my strongest showing.  Swim wasn't too bad, the PT scores were about par (although I need to make sure I'm extending all the way up on push ups).  Run time was terrible, but somewhat expected after not running for 6 weeks and recovering from an injury.
• Workout: Pretty good.  Opted out of lunges and instead did more bear crawls, which got easier but are still difficult.  Overall, lots of push ups today.
• Run: Ran ~3 miles today.  Shins seemed to feel fine.  Knee a little tight.  I don't believe I'm quite ready to get back into safely running yet.

Rest Day

No workout.  Glute med work, stretching, icing, rolling out, etc.

Notes

• Body: Quads are totally destroyed today.  Initially I thought it was from the squats, but now I'm thinking it was because of the downhill run from the pool to the track.  Right tib feels better today, which is good.  Knee feels ok.

Run, PU, JSQ, FCFK, PL, D, NR, Swim + Doctor

Lunchtime

Run to track, 1.4 miles

3 rds of
20x push ups
20x squat jumps
30x FCFK
200m run
Rest
- Repeat for a total of 3 times

3 x 30 sit ups
2 x 10 deadhang pull ups

Walk back to pool, 1.4 miles

2 rds
15x deadhang pull ups
15x dips
15x neck rotations (each direction)
300yd CSS

Afternoon
Follow-up with doctor regarding progress of my knee.

Notes

• Body: Felt pretty good.  Some right tibia pain during the run.  Slight knee tightness during run, seemed to clear up by the time I was swimming.  Right hip flexor felt overworked afterwards.
• Workout: Good stuff.  No PST today since motivators could not make it, but I worked out with the other candidates who were present.  Took the running relatively easy, and kept the squats in check.  I will PST on Wednesday.
• Doc Visit: Positive overall.  Knee has been improving but is not there yet.  She says I can gradually return to activities beginning with physical therapy.  Also listed some shots as options to aid in the healing.
• Run: About 2.5 miles total today.  Felt alright, definitely need to ease back into things.  Right tibia had some irritation during the run.

Beach Walk, PL

Walked in the sand down to pull up bar location. 
3 x 10 deadhang pull ups

Notes

• Body: Feeling pretty good.  
• Misc: PST tomorrow.

Rest Days

No workout.  Bunch of traveling.

ART + WPL, PL, Cu, Core, Prehab + Beach Volleyball

Morning

ART session on right tricep

Lunchtime

Weighted pull ups, 6 x 3
60#, 60#, 60#, 70#, 70#, 70#

50x deadhang pull ups

Curl-bar bicep curls
DB hammer curls

50x weighted sit ups, 50#
60x GHD extensions

Rotator cuff work

Evening
Beach volleyball

Notes

• Body: Pretty good.  Chest still a little sore. 
• Workout: Good.  Pull ups were strong.  Haven't done focused bicep work in ages, did it today out of boredom.  2-v-2 volleyball on the sand was awesome.

Rest Day

No workout.

Notes

• Body: Knee not bad, swimming easy seemed to go well.  Tricep a little sore from ART.

Shoulder Work, FC, WSU, Core Work, Prehab

Lunchtime

Press, 5 x 3
125#, 135#, 125#, 125#, 125#

4 rds
10x press, 85#
50m farmer carry, 110#
10 weighted sit ups, 50#

Shoulder work

• L-lateral raises
• rear delts
• machine shrugs
• upright rows

Core
3 rounds: 10x GHD sit up, 45sec/45sec side bridge, 10x slashers (16kg/12kg), 10x reverse hypers

Rotator cuff work

Notes

• Body: Right tricep area was aggravated during the high-rep, low-weight presses.  Plan to go to ART this week.
• Workout: Good shoulder work out, focused on form.

RR, VJ, BP (PR), PL, Core, Prehab, ART + Swim

Lunchtime

Swami, from SEALFIT

Baseline: ROM Drills. 3 Rounds: Run 400m, 10x renegade row (30#/20#), 10x jumping squats.
-  ROM.  3rds of 10x renegade rows @ 30#, 10x vertical jumps

Strength: Work up to 3 RM bench press.
-  235# (PR)

Stamina: 4 rounds, not timed: 10x bench press @80% 3 RM, 10x strict DH pull ups, 5 x burpee tire flips
-  185# for BP.  DHPL.  No burpee tire flips

Work capacity: with 20# vest, run 1 mile, 50x sand bag get ups (80#/60#), run 1 mile.
-  N/A

Durability: 2,000m row sprint. 100 x sit ups, 100x leg levers. Active stretch or yoga.
-  100x sit ups, 100x leg levers, 100x hello darlings.  3 rds of calf/ankle stability work.  3x 30sec L-hang

Afternoon

ART session for right tricep

Evening

Swim (yds)
400 wu FR
200 CSS easy
8 x 50 CSS w/30sec rest, moderate pace
-  times: 0:48,  0:49,  0:48,  0:46,  0:47,  0:49,  0:48,  0:48
200 CSS easy
200 cool down
(1400 yds total)

Notes

• Body: Pretty good.  Continuing to ice the knee and sleep with it compressed and elevated.  Usually it feels a little stiff in the morning before loosening up. 
• Workout: Went well.  3RM PR on bench.  185# x 10 for the chipper was heavy though.
• Swim: Good to get into the water today.  I kept it light on my kicks and pushes off the wall with my left leg, trying to keep the knee from getting aggravated.  Seemed to be good.  I have a PST coming up so I wanted to shake some rust off.

Rest Day, Prehab

No workout.  Glute med work and stretching.

Notes

• Body: Feel pretty good, lower legs are sore from the beach walk, blisters are a bit annoying.

Sand Walk, PU, PL, 4CFK

Afternoon

Walk from Asbury Park to pull up bars in Avon, mixture of beach soft sand and hardpack, 3 miles
@ pull up bars
4 rds
50x push ups
15x deadhang pull ups
50x 4CFK
Walk from pull up bars back to Asbury park, mixed sand, 3 miles

Notes

• Body: Felt pretty good today.  Knee feels alright, still feel as if I am limping.  Blistered 4 toes on the sand, felt like walking on sandpaper.
• Workout: This was fun to do.  The walking was pretty challenging on the hips and feet and low legs.  Workout was pretty decent as well, I'd like to do more of this sort of thing.

PT, Shoulders, LH

Evening

Pull ups, push ups, sit ups, back extension warm-up

Shoulder work

• DB shoulder press, 5 x 5 @ 55#
• cable lateral raises
• rear delts
• machine shrugs
• upright rows
• handstand push ups, 3 x 5

L-hang, 3 x 30sec

Notes

• Body: Feel pretty decent.  Knee is not bad.  Right tricep area not bad either.
• Workout: Went fine.