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Michael's New Journey
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-22-2014, 03:52 PM
 
NECK FORWARD 20
NECK BACKWARD 20
NECK TURNING 15
APUIII 20
AMPLIFIED ARM CIRCLES 30
APUIII 20
ROPE PULLDOWN 30
APUIII 20
CROSS BODY PULLDOWN 30
APUIII 20
CROSS BODY ROW 30
APUII 20
ATLAS ONE LEG ROW 15
APUII 20
MILO 30
ApUII 20
F.R.Y. STYLE COUNTER PUSH 30
APUII 20



CRUNCHES 25X10
LEG CURL 20
LEG EXTENSION 20
BALANCE SQUATS 100 WITH TENSION
ScISSOR SQUATS 4
LEG SWEEPS 10 EACH LEG

HAVE BEEN GTG WITH PULLUPS THREE DAYS A WEEK. MY PULLUP STRENGTH IS WEAK RIGHT NOW.
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
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05-25-2014, 07:04 AM
 
Am

TSPU 20
FULL PEC CONTRACTION 10
SHOULDER ROLL 10
WRIST TWIST 10
HIGH REACH 20
ONE PULL DOWN 20
AB CONTRACTION 10
LEG CURLS 20
LEG EXTENSIONS 20
HALF SQUATS 30
SEATED ONE LEG ROW 10
FMT TOE TOUCH 10

STARTED THE COUCH TO 5 K PROGRAM WEEK 1 DAY 1

TSPU 20
FULL PEC CONTRACTION 10
SHOULDER ROLL 10
WRIST TWIST 10
HIGH REACH 20
TSPU 20
ONE PULL DOWN 20
AB CONTRACTION 10
LEG CURLS 20
LEG EXTENSIONS 20
HALF SQUATS 30
SEATED ONE LEG ROW 10
FMT TOE TOUCH 10
TSPU 20
LEG SWEEPS 20

FIRST TIME RUNNING A LITTLE BIT BESIDES PLAYING BALL WITH MY SON.MY GOAL IS TO BE ABLE TO RUN SPRINTS BY NOVEMBER.WITH MY ENDURANCE I COULD RUN MILES BUT THE KNEES AND HIPS ARE ANOTHER STORY.MY LEFT HIP WAS STARTING TO FEEL TIGHT WHILE I WAS RUNNING BUT WENT AWAY.RIGHT NOW I FEEL GOOD,NO SORENESS,BECAUSE OF THIS FMT ROUTINE.
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
05-26-2014, 06:19 AM
 
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APUIII 4X20,APUII 4X20,APU 4X20 IN BETWEEN SETS I DID:Neck FORWARD AND BACKWARD, side neck, shrug, amplified arm circles, Liederman chest press, deltoid SIDE raise, cross body pull, cross body row, one leg row, bicep curl, side hinge, and tricep pressdown ALL FOR 30 REPS EACH

CRUNCHES 10X25
RING OF FIRE
LEG CURLS 20
LEG EXTENSIONS 20
LEG SWEEPS 20

LEFT ANKLE WAS SORE AFTER MY RUN YESTERDAY SO I ICED IT. IF HAD CRONICK PAIN IN THIS ANKLE IN THE PAST BECAUSE OF A BREAK AND MANY SPRAINS.NO SORENESS FROM YESTERDAY ANYWHERE ELSE.DID A LITTLE FOR LEGS TODAY TO GET THE BLOOD FLOWING IN THE KNEES.
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
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05-27-2014, 04:57 PM
 
Tspu 20
full pec contraction 10
shoulder roll 10
wrist twist 10
high reach 20
one pull down 20
ab contraction 10

half squats 25 balance squats 25
seated one leg row 10
fmt toe touch 10

couch to 5 k program week 1 day 2

tspu 20
full pec contraction 10
shoulder roll 10
wrist twist 10
high reach 20
tspu 20
one pull down 20
ab contraction 10
leg curls 20
leg extensions 20
half squats 25 balance squats 25
seated one leg row 10
fmt toe touch 10
tspu 20
leg sweeps 20


second day of walking and running felt better.i'm glad i started slow because the tendons and ligaments definetly need time to get use to running. Once again endurance wise this was a breeze.
 
 
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Join Date: Oct 2009
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05-28-2014, 07:23 PM
 
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APUIII 4X20,APUII 4X20,APU 4X20 IN BETWEEN SETS I DID:Neck FORWARD AND BACKWARD, side neck, shrug, amplified arm circles, Liederman chest press, deltoid SIDE raise, cross body pull, cross body row, one leg row, bicep curl, side hinge, and tricep pressdown ALL FOR 30 REPS EACH

CRUNCHES 10X25
RING OF FIRE
LEG CURLS 20
LEG EXTENSIONS 20
LEG SWEEPS 20
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
06-01-2014, 12:15 PM
 
Am

TSPU 20
FULL PEC CONTRACTION 10
SHOULDER ROLL 10
WRIST TWIST 10
HIGH REACH 20
ONE PULL DOWN 20
AB CONTRACTION 10
LEG CURLS 20
LEG EXTENSIONS 20
HALF SQUATS 25 BaLANCE SQUATS 25
SEATED ONE LEG ROW 10
FMT TOE TOUCH 10

COUCH TO 5 K PROGRAM WEEK 2 DAY 1

TSPU 20
FULL PEC CONTRACTION 10
SHOULDER ROLL 10
WRIST TWIST 10
HIGH REACH 20
ONE PULL DOWN 20
AB CONTRACTION 10
LEG CURLS 20
LEG EXTENSIONS 20
HALF SQUATS 30
SEATED ONE LEG ROW 10
FMT TOE TOUCH 10
TSPU 20
LEG SWEEPS 20

I HAVE BEEN GTG WITH PULLUPS SUNDAY,TUESDAY AND THURSDAY.I DO 5 TO 6 SETS SPREAD THROUGHOUT THE DAY. ALSO I DID THE RING OF FIRE THROUGHOUT THE DAY

Last edited by michael; 06-01-2014 at 12:18 PM.
 
 
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Join Date: Oct 2009
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06-02-2014, 04:58 PM
 
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APUIII 4X20,APUII 4X20,APU 4X20 IN BETWEEN SETS I DID:Neck FORWARD AND BACKWARD, side neck, shrug, amplified arm circles, Liederman chest press, deltoid SIDE raise, cross body pull, cross body row, one leg row, bicep curl, side hinge, and tricep pressdown ALL FOR 30 REPS EACH

Atlas Situps 100
RING OF FIRE THROUGHOUT THE DAY
LEG CURLS 20
LEG EXTENSIONS 20
LEG SWEEPS 20
 
 
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Join Date: Oct 2009
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06-06-2014, 02:31 PM
 
Am

APUIII 4X20,APUII 4X20,APU 4X20 IN BETWEEN SETS I DID:Neck FORWARD AND BACKWARD, side neck, shrug, amplified arm circles, Liederman chest press, deltoid SIDE raise, cross body pull, cross body row, one leg row, bicep curl, side hinge, and tricep pressdown ALL FOR 30 REPS EACH

Atlas Situps 100
RING OF FIRE THROUGHOUT THE DAY
LEG CURLS 20
LEG EXTENSIONS 20
LEG SWEEPS 20

I hAVE BEEN DOING THIS WORKOUT 3 DAYS A WEEK AND THE RUNNING 3 DAYS A WEEK.I HAVEN'T BEEN POSTING EVERY WORKOUT.THE RUNNING IS GOING PRETTY GOOD.I'LL SAY THIS AGAIN,''I'M GLAD I STARTED SLOW ON THE RUNNING''. THE FIRST WEEK I STARTED WITH ANKLE PAIN.I USE TO HAVE CRONIC PAIN IN MY LEFT ANKLE BECAUSE OF IT BEING BROKEN IN THE PAST. BUT WHAT WE DO HERE,THIS IS ONE OF THE CHRONIC PAINS THAT HAVE DISAPPEARED. AFTER 2 WEEKS OF RUNNING IT IS GOING GOOD.
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
06-09-2014, 04:22 PM
 
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APUIII 4X25,APUII 4X25,APU 4X25 IN BETWEEN SETS I DID:Neck FORWARD AND BACKWARD, side neck, shrug, amplified arm circles, Liederman chest press, deltoid SIDE raise, cross body pull, cross body row, one leg row, bicep curl, side hinge, and tricep pressdown ALL FOR 30 REPS EACH

Atlas Situps 100
RING OF FIRE THROUGHOUT THE DAY
LEG CURLS 20
LEG EXTENSIONS 20
LEG SWEEPS 20
 
 
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Join Date: Oct 2009
Location: hamilton,n.j
Posts: 1,871
06-10-2014, 04:10 AM
 
Am

TSPU 20
FULL PEC CONTRACTION 10
SHOULDER ROLL 10
WRIST TWIST 10
HIGH REACH 20
ONE PULL DOWN 20
AB CONTRACTION 10
LEG CURLS 20
LEG EXTENSIONS 20
HALF SQUATS 25 BaLANCE SQUATS 25
SEATED ONE LEG ROW 10
FMT TOE TOUCH 10

COUCH TO 5 K PROGRAM WEEK 3 DAY 2

TSPU 20
FULL PEC CONTRACTION 10
SHOULDER ROLL 10
WRIST TWIST 10
HIGH REACH 20
ONE PULL DOWN 20
AB CONTRACTION 10
LEG CURLS 20
LEG EXTENSIONS 20
HALF SQUATS 30
SEATED ONE LEG ROW 10
FMT TOE TOUCH 10
TSPU 20
LEG SWEEPS 20
 
 
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