andrewdpalmer

[andrewdpalmer]

Had to head to work early today to get Becky into the office for a meeting.

I am determined to learn how to do arm work properly, and more effectively. I currently only really hit tendons and have NEVER in my life felt actual muscle soreness in my bis and tris. I want to fix that. Again, expect some very low numbers here for a while

Workout 1 - A quick arm workout - Straight bar curls - strict - 40 x20 - 50 x10 - 60 x10 - 70 x10 - Straight bar reverse curls - 80 x10 - 90 x10 - 100 x10 - Straight bar curls - strict - 40 x15 - 40 x15 - 40 x15 - Bent Prone 1-arm dumbell curls - 25 x10 each arm - 20 x10 each arm - 15 x10 each arm - 10 x20 each arm

Workout 2 - Lucille street Stairs - I totalled out at around 500 feet of elevation change in 17 minutes. I's walk one set, then sprint one, then speed walk one. It was all very random. I'd call it a very successful workout though.

[andrewdpalmer]

Hex Bar Deads 1/4/2017

Workout 1 - Hex bar deadlifts and upper back work Unlike bench I have very rarely squatted or pulled during all the chemo so these numbers look really awful. I would expect some very fast improvements in these in the coming weeks.

Warmup stretches

Hex bar deads

80 x10

290 x3

400 x1

450 x1

510 x1

560 x1

400 x10

400 x10

400 x9

Shrugs with hex bar

290 x15

290 x15

290 x15

T-Bar Rows

55 x20

80 x20

105 x12

130 x12

155 x12

80 x15

[andrewdpalmer]

Bench Day 1/3/2017

Workout 1 - Bench Press for Volume Trying to keep getting my volume numbers back. Will likely try and push another 10-15 pounds onto my top x10 set each week for a while.

Warmup stretches

Bench Press

45 x10

155 x 3

205 x2

225 x1

245 x10

260 x10

245 x8

Lateral raises 1-arm

45 x20 right

45 x20 left

Workout 2 - 1 mile fast walk in the afternoon

[andrewdpalmer]

Squat Morning 1/10/2017

Did a basic 5x5 of squats today. I'll likely start experimenting with some more volume asap. I will also definitely be increasing the weight. This lift should come back VERY fast for me.

Stretching

Squats

bodyweight x10

155 x3

205 x3

265 x1

315 x5

315 x5

315 x5

315 x5

315 x5

[andrewdpalmer]

Bench Day 1/9/2017

Bench is coming back steadily. I am gaining 5-10 pounds a week on my best set of 10. I am still VERY low compared to lifetime PRs from last June but I have improved a ton in the last month.

Workout 1

Shoulder Rotations and stretching

Bench Press

45 x10

155 x 3

205 x2

225 x1

245 x1

265 x10

265 x8

225 x10 VERY SLOW

225 x10 VERY SLOW

[andrewdpalmer]

Big Climb Practice 1/7/2017

Practice for the Big Climb today.

I definitely have a chest cold today. All good though, I just couldn’t breathe well.No reason not to work out a bit.

We did the Volunteer park water tower. I did 5 sets. One set I sprinted.

[andrewdpalmer]

Arms 1/5/2017

Workout 1 - Curls I'm going to be doing some upper arm specific work. They shruink a ton last year, and I think it will be good for my elbows. Plus a little extra upper arm never hurts presses and stones

Warmup stretches

Seated concentration curls off the knees

15 x20

25 x12

35 x12

45 x12

Standing curl bar curls

55 x10

65 x10

75 x10

Reverse Curls

85 x10

95 x10

105 x10

115 x10

No second workout today. Bone Marrow Biopsy

[andrewdpalmer]

First Two-A-Day of 2017

Workout 1 - Squats to max This wworkout had one goal, find out what my max ATG squat is. It's not great. It follows the pattern of my other lifts and I am at roughly 60% of my previous max.

Warmup stretches

Squats

bodyweight x10

45 x3

155 x 3

205 x2

265 x1

315 x1

365 x1

415 x1

Workout 2 - Big Climb stairs training This was our second Big Climb practice. The first was last week and we did the Howe street stairs twice. Today we climbed the Volunteer Park water tower 5 times. I am definitely out of shape, and still anemic but feel like this is a good start overall.

Volunteer Park water tower stairs

climb, rest, descend, repeat x5

1-ish mile walk around the park