Beginning S & S

DCM

Level 6 Valued Member
*Left elbow is in bad shape. Due to initial bruising, I'm concerned about tendon tears and longer healing. Not sure if this is related to left pec tear and changed mechanics. Will plan to back off and modify exercises for a while until feeling better. Using an elbow sleeve during workouts and a strap throughout the day.

1/28/2019

off due to work and elbow pain

1/29/2019

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
5x6 lat pulldown 100 lbs
5x6 V-sits
5x6 pushups
5x6 reverse push-ups
5x6 arm haulers
5x6 birds
5x6 BW goblet squats
5x6 second bridge hold
 

DCM

Level 6 Valued Member
2/1/2019

Physical Therapy - Graston to left pec tendon and left elbow

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
5x6 lat pulldown 100 lbs
5x6 pushups
5x6 reverse push-ups
5x6 arm haulers
5x6 birds
5x6 V-sits
5x6 BW goblet squats
5x6 second bridge hold
 

DCM

Level 6 Valued Member
2/2/2019

Off

2/3/2019

Off

2/4/2019

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
5x7 lat pulldown 100 lbs
5x7 BW goblet squats
5x7 pushups
5x7 V-sits
5x7 second bridge hold
 

DCM

Level 6 Valued Member
2/6/2019

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
5x7 lat pulldown 100 lbs
5x7 BW goblet squats
5x7 pushups
5x7 V-sits
5x7 second bridge hold
 

DCM

Level 6 Valued Member
2/8/2019

Physical Therapy - Graston to left pec tendon and left elbow

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
5x7 lat pulldown 100 lbs
5x7 BW goblet squats
5x7 pushups
5x7 V-sits
5x7 second bridge hold
 

DCM

Level 6 Valued Member
2/9/2019

Off

2/10/2019

Off

2/11/2019

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
5x8 lat pulldown 100 lbs
5x8 BW goblet squats
5x8 pushups
5x8 V-sits
5x8 second bridge hold
 

DCM

Level 6 Valued Member
2/12/2019

Snow day - 40 minute hike

2/13/2019

Off due to work

2/14/2019

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
5x8 lat pulldown 100 lbs
5x8 BW goblet squats
5x8 pushups
5x8 V-sits
5x8 second bridge hold
 

DCM

Level 6 Valued Member
2/16/2019

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
4x8 + 1x25 lat pulldown with dual pulley 42.5 each side
4x8 + 1x25 BW goblet squats
4x8 + 1x25 pushups
4x8 + 1x25 V-sits
4x8 + 1x25 second bridge hold
 

DCM

Level 6 Valued Member
2/17/2019

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
3x bridge holds
Stepped on treadmill then called to work - no run

2/18/2019

40 minute winter hike
 

DCM

Level 6 Valued Member
2/19/2019

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
5x9 lat pulldown 100 lbs
5x9 BW goblet squats
5x9 pushups
5x9 V-sits
5x9 second bridge hold
 

DCM

Level 6 Valued Member
2/21/2019

500 yd swim

2/22/2019

Warm-up - crawl 20 yds fwds/20 yds bkwds x3
5x9 lat pulldown 100 lbs
5x9 BW goblet squats
5x9 pushups
5x9 V-sits
5x9 second bridge hold

2/23/2019

20 minute hike

2/24/2019

Off, down with flu
 

DCM

Level 6 Valued Member
Two months off the log now. I finally moved to have my left pec repaired. For the next 2-4 months I will be logging limited rehab and lower body work to help track progress. At around 6 months, I plan to restart S+S at the beginning to rebuild base and go from there

4/26/2019
Surgery - left pec tendon reattachment by cortical button technique.

4/27/2019
20 minute walk/hike

4/28/2019
Off

4/29/2019
Bodyweight squats 3x10
Hip bridges 3x10
Bent leg raises 3x10
Wall pull right(good) arm 3x10
Wall pushup right arm 3x10
Scapula squeeze 3x10 seconds
 
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