Moeller VS Weights 2

[MattM2]

Hey all

Going to give this another shot, goal is to log as best I can for a year

I have some other pretty defined goals, but I have a pile of work on myself to do before I am anywhere close

Anyone's welcome to tune in, here goes nothing

 

 

[MattM2]

Week 1 Tuesday

Starting with a left shoulder injury, not sure how bad it is till time goes on

Axle Clean & Press

115 x 2 x 5

-pain on eccentric

 

Standing Bilateral Dumbbell Clean & Strict Press

15 x 5

35 x 5

50 x 5

65 x 5,10,12,15

 

Echo Air Bike

5 min for cals 81 today

Foam Rolling

Massage Chair

 

Week 1 Thursday

Banded Belt Squat

45/90/135/180/225/270/315+Bands x 1 rep each weight

365+Bands x 7

-grindy but was happy with this

 

Stone of Steel

130x1,2,3

130x7 all single motion no drops just tap floor and go

-tendon strength feels pretty good

 

Echo Air Bike

2.5 min for cals 46 today

10 minutes for 100 cals easy ride

Foam Rolling

30 min walk 3% incline, 2.5mph

Massage Chair

 

Week 1 Friday

20 min incline walk 3% incline 2.5mph

 

Week 1 Saturday

30 min walk 3% incline 2.5mph

Massage chair

 

Echo Air Bike

10 min for cals 127 today

Foam Rolling

1 minute hang from bar to stretch lats

15 reps curls & OH triceps extensions with swiss bar w/ eccentric focus for tendons

 

 

 

Edited October 3, 2021 by MattM2

[MattM2]

Monday 10/5/21

Bag Over Bar

35 x 1 x 6 over 15ft

40 x 1 x 2 over 15ft

 

One Arm DB Row

120 x 15 x 3

 

Ohio DL Bar DL

225 x 1

315 x 1

412.5 x 3 x 3

 

Beltless Banded Snatch Grip Axle DL (200lbs bands at top)

332.5 x 5 x 5

 

Yoke Carry

180 x 15ft

360 x 15ft

540 x 15ft

720 x 15ft

840 x 35ft x 2

 

Echo Bike

41 sec x 18 cals

2 min rest

41 sec x 22 cals

2 min rest

41 sec x 18 cals - quads burned out

2 min rest

41 sec x 15 cals - quads were finished

 

30 min low incline walk

foam rolling/massage chair/massage gun

biceps/triceps/quad tendon eccentric work

1 min hang

3-way neck 

Edited October 5, 2021 by MattM2

[MattM2]

Tuesday 10/5/21

Testing the shoulder out today

Standing Dumbbell Strict Press (weight per hand)

25 x 5

45 x 5

65 x 6

70 x 5

77.5 x 2 x 3

82.5 x 2 x 2

57.5 x 15 x 3

-felt good, no pain some instability in left towards the end strangely more upper back than shoulder

 

Log Clean & Strict Press

135 x 1

135 x 2

135 x 3/4/5/6

-no pain

 

Unilateral Triceps Rope Pushdown

22.5 x 20 x 3

-got sloppy on set 2/3

 

Cable Facepull

55 x 30 x 3

 

Echo Bike

15 minutes and hit goal target of 172 calories

 

30 min low incline walk

biceps, triceps, quad tendon rehab

foam rolling/massage chair/massage gun

1 min hang from bar

3-way neck work

[MattM2]

Thursday 10/7/21

Standing Swiss Bar Strict OHP w/145lbs chain at top

112.5 x 5 x 3

Banded Belt Squat

1	257.5	2 reps
1	272.5	2 reps
1	290	2 reps
1	305	2 reps
1	322.5	2 reps
1	305	2 reps
1	290	2 reps
1	272.5	2 reps
1	257.5	2 reps

Sandbag To Shoulder

150 x 1

150 x 2

150 x 3/4/5/6/7

 

Seated Cable Row

90 x 30 x 3

 

Situps Off GHD

BW+Band x 6 x 3

 

Bag Over Bar

35 x 15ft x 8 singles

 

Echo Bike 

4 x 10 second sprints w/30-40 sec between them

 

30 min incline walk 3% 2.5mph

1 min hang/foam rolling/massage chair

knees/triceps/biceps tendon rehab

 

 

Saturday 10/9/21

30 min incline walk 3% 2.5mph

1 min hang/foam rolling

 

Chest Fly 45 x 15 reps x 3 (30 sec rest)

Cable Pullover 70 x 15 x 3

Dumbbell Alternating Curl 35 x 10 x 3

Dumbbell Lateral Raise 25 x 10 x 3

Dumbbell Rear Delt Raise 30 x 15 x 3

Dumbbell External Rotation 15 x 10 x 3

Forearm DB Extensions 15 x 20 x 3