My Training wk 2

So far this weeks ” My Training wk 2 “ was much better than last weeks. Pain is down and I was able to do more overall.

Week 2, Day 1

• 90 sec rest on everything
• Super set Bulgarian split squat and Calf raises 4 x 15 per leg. 4 x 20 with double contractions for calves. All with body weight
• Standing cable hamstring curls. 4 x 15 per leg 30 lbs.
• Leg ext 3 x 15 / 45 lbs.
• Crunches to level. 3 x 20 with 1 sec squeeze at peak contraction of each rep.
• walk 2,912 steps

Week 2, Day 2

• Bench on floor with fat pad and Axle. Bar (18 lbs.) x 20, 108 x 10, 178 x 5, 228 x 5, 238 x 5, 248 x 5. 3 min rest
• Strap push ups. 4 x 20. 1 min rest
• Lying Axle tri extensions. 68 lbs. 4 x 12, 1 min rest.
• Cable tri push downs with straight bar. 35 lbs. 4 x 12. 1 min rest.
• Super set Strap flies and DB Hammer Spider curls. 3 x 20/ 2 x 15-25 lbs.
• Walk 3,807 steps

Week 2, Day 3

• Inverted Rows with straps. Neutral grip 3 x 15 plus 10 lbs, 3 x 15 wide plus 10 lbs. 90 sec rest
• Seated Cable rows with Med grip (Bar I made). 3 x 15 45 lbs.
• Wide Pull ups. 3 x 10 @8 ,8.25 ,8.5
• Cable pull downs wide grip with fat grips. 3 x 15 80 lbs, reverse grip 3 x 15 80 lbs.
• Crunches to level. 3 x 20
• Walk 2,909 steps total for the day.

Week 2, Day 4

• Standing DB shoulder press while wearing ankle weights on wrists, 3 x 12 16 lbs Plus ankle weights.
• Dips. BW 3 x 12
• 3 way raises Front, side(1 drop set on these),band pull apart. raises ankle weights on wrists. 3 x 12,15/15,15.. Weights 10 lbs,10 lbs/ankle weights,1 red band.
• Lying cable curl with straight bar. 30 lbs 3 x 12
• Walk 2,451 steps total

Notes

As you can see My training wk 2 I was able to add a little more work in but definitely didn’t get as many steps in as last week but I up that next week by a few thousand overall. On another note Pain have been getting progressively better and I’m pretty damn happy about that. I’ve added some extra stretching in and added 600 calories to my total caloric intake.

Read last weeks training here