NeuroRN vacation Log

[NeuroRN]

Thank ya sir! I’m realizing I pull or push with one side a lot harder when I do both arm pull downs, rows, etc based off old injuries. So trying to overcome that Imbalance.

 

[NeuroRN]

Legs legs

Hip mobility. Hammy, glute stretch. 10 min brisk walk.

Seated leg curls: 100x12, 115x12, 150x10,10,12
Single leg Kneeling leg curls: 65x12,12,11,10
Wide SLDL DBs:75x12,12,10,10
Tempo smith machine squat: 175x14,12,12,11
Leg Press: 650x11,11,10
Single leg extensions: 75x11,10,10,9
Wide walking lunges: BWX20, 20
Short step: BWx20,20
Standing calves: BWx25,25,20,20

 

[Poppy]

Hip mobility

Ladies and gentlemen… this is killing me now. I let my guard down for the past year or so. Flying a desk glued to 4 computer monitors… big time sensitive projects at work (@NeuroRN knows what i do) … I neglected my mobility and am suffering for it now.

Prior to the covid zombie apocalypse my office was at the back of the building so every head call was was walk thru the building to head up front then out the front door around the building in the back door to my desk… I did this once an hour or so.

With teleworking, not so much. I have to be diligent in making myself get up walk around the yard with dog and stretch every thing out. I dropped the ball and that would be the one downfall to desk work …

 

[anabolic_geek]

Yeh I’m in the same boat. Step trackers help with this a lot because then you have an objective measure of how much activity you’re engaging in

 

[NeuroRN]

Mannnn movement is life! I went to PT for a year straight for my back. Once a week. Needles sunk in everywhere.

I was pretty good about keeping everything loose and moving until this last little mini mass I did. Being 250 and trying to stretching was a chore.

Then I just spent 24 hours in the truck and my back hasn’t felt right since. Just gonna keep putting in the work.

 

[NeuroRN]

Incline barbell: warmup: 135x10, 185x10, 205x10, 225x10, 225x10

Flat barbell: 185x10, 225x12, 255x10, (using slingshot today) 275x10, 295x7, 295x6

Pec dec: 170x12, 180x12, 180x10, 200x8

Single arm cable kick back: 20x15, 20x15 (L: 15x15,20x12, 20x12)

tricep pushdown: 70x12,12 80x10

DB lateral raise: 35x12,12,12 30x12, 25x20

shoulder press machine: 90x12,12 45x 8/8/8 (R/L/both)x 3

Treadmill walk. Incline. 25 min.

Between the altitude and beer I look 6 months pregnant from bloat. Vacation eating is over, not for cuts or gains… but to get this bloat under control.

I’m not pushing my stomach out at all.

I eat Greek yogurt everyday. I drink super greens with pre and pro biotics. Take digestive enzymes.

Never had this problem until the altitude.

 

[Poppy]

You’ve had your fun…son.

Time to get back after it.

Good workout. Now you just gotta watch what you’re stuffing in your pie hole. Hahaha

 

[NeuroRN]

Well some bloat is normal for me at altitude, think boyles law. But I’m thinking this is a combo between the two. Haha

Time to get back after it.

 

[Poppy]

I hear ya brother. Sanity eating didn’t kill ya… just gave ya a little poppy bump.

 

[NeuroRN]

a poppy bump

 

[NeuroRN]

Ended up going after 315 on bench with the slingshot on. And got 8 reps. A long way from previous max attempt with 315. But I’ve stayed away from anything above 275 for several months so I’ll take it.

Also no shoulder pain with the sling shot on.

 

[Poppy]

Did it work your tris pretty good?

 

[NeuroRN]

I feel the slingshot brings a good balance of actual chest and tri’s. It’s greatest benefit is keeping my shoulders in place and reducing that load right above the chest like your chains.

 

[Rusty]

Hahaha

 

[NeuroRN]

T spine mobility, glute, ham, hip stretching
banded lat stretches

Single arm Horizontal Row: 155x12,12,10,10,8

Single arm Low Row: 155x 12,12,10,8

Wide grip pull down: 175x 12,10,10,9

Narrow grip pull down: 165x15,14,12,12

Rear Delt Pec dec: 115x12,12,10,8

Face pull: 75x10,10,8,8

Alt bicep curl: 40x15,14, (L: 15,14,12

Preacher curl machine: 45x10,10,10,8,8,6

 

[PNWmuscle]

Bloat is my enemy. Been following the vertical diet for a few weeks and feel a lot better with it

 

[NeuroRN]

I need to check that out. It’s gotten a bit better since yesterday but damn this has got to end.

 

[Poppy]

Yeah especially with no fur on that belly. Just don’t look right! Hahaha

 

[NeuroRN]

Hahah I cut my fur off!

 

[PNWmuscle]

It’s all about digestion. I think you’ll dig it. Some limitations but nothing real bad in my opinion.