Tuesday, March 10, 2009

9 March 2009 - Workout and Lower-Arm Recovery

Shoulder Pre-hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Squat Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20

-135 X 12
-225 X 10
-315 X 8
-315 X 8
-315 X 8

Power Squat Machine
-600 X 10
-800 X 10
-1000 X 10

Walking Lunges (holding an 80lb KB in one hand)
-KB in LH X ~25
-KB in RH X ~25

Leg Curls
-220 X 12
-260 X 10
-260 X 10

My workout was OK...nothing major to report. I walked Zeek through this workout - so the squat rack was a little too short for me. Funny how such a seemingly small change makes an enormous impact.

Lower-Arm Recovery (L/R)
-Hot Salt-Water Soak X 15 mins (hot as I could stand)
-Deep Roller-Ball Massage X 10-15 mins
-Hot Salt-Water Soak X 10 mins
-Wrist Stretches X 5-10 mins
-Hot Salt-Water Soak X 5 mins
-Muscle Ointment - forearms
-Tiger Balm - thumb pads, hands, wrists

The lower-arm recovery was done back at my place right before bed. I have a HUGE kitchen sink which allows me to soak both forearms together, so it's great. My forearms were so tight and sore the roller-ball massage was brutally painful; but, 10 more minutes in the hot salt-water made it all better. After the muscle ointment and the Tiger Balm I pulled two pair of old socks over my hands (up to my elbows) and hit the sack. I felt like a million bucks this morning.


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