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Author Topic: Everyone else is doing it....  (Read 113193 times)

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LT3976

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Everyone else is doing it....
« on: June 28, 2019, 10:51:26 am »
+4
Already logging my workouts on an app, so figured I'd track them here as well.

Me:  43 years old, 5'9.  Training on and off for 25+ years.  History of ankle sprains.  Recently starting doing ATG program.

Goals:  stay healthy, jump high, run fast.

I believe ChrisM and Coges are on same program, so I figured it would be a good place to track my progress and to get input from the board. 

Any questions or comments.....please feel free to jump in.
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LT3976

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Re: Everyone else is doing it....
« Reply #1 on: June 28, 2019, 10:59:50 am »
+2
6/27/19

BW:  179.2

Workout:

AM
A. plantar fascia stretch 3 mins
B. tib stretch 3 mins
C1. sled push/pull 3 x 20 meters push then pull
C2. atg squat, top set 40x20
C3. nordic curls, top set bw x 9 to 8 in box
D1. tibialis raise 3 x amap
D2. garhammer raise (level 2)  10,8,6
E. pigeon stretch x 3 mins per side
F. couch stretch 2 x 90 secs per side

Lunchtime
A1. single arm db press, top set 30 x 10
A2. lat stretch 3 x 30 secs per side
B1. powell raise, 10 x amap
B2. post shoulder stretch 3 x 30 secs per side
C1. tibialis raise 3 x amap
C2. calf raises 3 x amap

PM
A1. sled push/pull 2 x 60 meters
A2. ankle hops
B1. tibialis circles/adduction/abduction/raises 2 x amap
B2. calf raises 2 x amap
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LT3976

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Re: Everyone else is doing it....
« Reply #2 on: June 28, 2019, 11:00:34 am »
+2
I try to fit in as much extra foot/ankle/calf/tibialis work in as possible to strengthen those areas
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LT3976

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Re: Everyone else is doing it....
« Reply #3 on: June 28, 2019, 11:03:02 am »
0
6/28/19

BW:  178.2
« Last Edit: June 28, 2019, 11:10:10 am by LT3976 »
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ChrisM

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Re: Everyone else is doing it....
« Reply #4 on: June 28, 2019, 11:28:38 am »
+2
Logs are awesome! You're officially welcomed lol
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Insert motivational quote here...

LT3976

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Re: Everyone else is doing it....
« Reply #5 on: June 28, 2019, 01:15:57 pm »
+1
Thanks Chris! 
I figure if I keep up with this then I can look back 6 months, 12 months, whatever and see what kind of progress I’ve made.

Lunchtime workout:
A. Calf stretch 3 mins each side
B. Sled push/pull 1x60 meters each way
C1. RDL top set 95x20
C2. KOT squats top set 6 in box x 12
D1. Single leg calf raise top set 25x10
D2. L-sit top set flat ground x 17 secs

Upper body, stretching, and more ankle work tonight
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LT3976

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Re: Everyone else is doing it....
« Reply #6 on: June 28, 2019, 08:56:13 pm »
+2
PM workout

Incline fly
Y-stretch
Wall slides
Trap raise

Tibialis raise
Calf raise
Ankle cirlces
single leg hops

Pigeon stretch
Butterfly stretch
Pancake stretch
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LT3976

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Re: Everyone else is doing it....
« Reply #7 on: June 29, 2019, 09:21:23 am »
+1
6/29/19

BW: 176.4

Stretch day today
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LT3976

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Re: Everyone else is doing it....
« Reply #8 on: June 29, 2019, 08:02:16 pm »
+2
Pike stretch x 3 mins
Pigeon stretch x 3 mins per side
Butterfly stretch x 3 mins
Seated pancake stretch x 3 mins
Couch stretch 2 x 90 secs per side
Shoulder extension stretch 3 x 90 secs
Butcher block stretch 3 x 90 secs

Multiple sets of tib raises, calf raises, ankle circles, 1 leg stands throughout the day
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LT3976

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Re: Everyone else is doing it....
« Reply #9 on: July 01, 2019, 09:50:21 am »
+2
7/1/19

BW:  184  :o 
Was a complete food fest this weekend

AM:

A.  Plantar fascia stretch 3 mins
B.  Tib stretch 3 mins
C1.  Reverse sled drag 3 x 120m
C2.  Patrick step up. top set 6 in box 55x20 (weight wasn't bad, right ankle still swollen/sore, worked on getting good ROM)
C3.  Jefferson curl. top set 45 x 10
D1.  Tib raise x 20
D2.  Leg raise x 10
E1.  Incline DB press, top set 30x15
E2.  Face pull x 15

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LT3976

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Re: Everyone else is doing it....
« Reply #10 on: July 01, 2019, 02:39:39 pm »
+2
Lunchtime:

stretch session

piriformis
hip flexor
upper body

some ankle traction exercises to help this sprain out
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LT3976

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Re: Everyone else is doing it....
« Reply #11 on: July 02, 2019, 09:21:29 am »
+2
7/2/19

BW:  179.8.....that's more like it

AM

A.  Calf stretch, 3 mins each side
B1.  Sled push 3 x 40 meters
B2.  Split squat, top set 30 x 10 on 4 inch box
B3.  Seated goodmorning, top set 85 x 10
C1.  Single leg calf raise, top set 20 x 10
C2.  Low cable pull-in

Ankle traction exercises after.  These have made my ankle feel much better while doing them, but not perfect yet.  The split squats really pushed my ankle ROM today too.  Walking and light jogging don't aggravate the ankle right now, but not ready to push it too much with jumps yet.
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LT3976

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Re: Everyone else is doing it....
« Reply #12 on: July 02, 2019, 02:25:15 pm »
+2
Lunchtime:

Dips, top set BW x 10 + 2 negatives
DB external rotation

Stretching:
Pigeon
Butterfly
Pancake
Prone Y
Shoulder extension
Butcher block

Some more ankle traction work.  I have floss bands coming in tomorrow so I am ready to start that
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LT3976

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Re: Everyone else is doing it....
« Reply #13 on: July 03, 2019, 09:20:55 am »
+1
7/3/19

BW:  178.4

Stretch day today.  Would be a jump/sprint day also but right ankle still a little tender
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LT3976

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Re: Everyone else is doing it....
« Reply #14 on: July 04, 2019, 11:45:48 am »
+1
7/4/19

BW:  179.8

AM workout

A1. Sled push-pull 3x20 meters
A2. ATG squat, top set 50x20 (standard hit)
A3. Nordic, top set 8 in box x 5.  I did 9 reps last week, so this is discouraging.  I did do 2 sets of 10 beforehand though, one to a 12 in box and one to a 10 in, so maybe it was fatigue

B1. Tib raise, 3x20
B2. QL extensions, 3x10 (top set 15lbs)

C1. DB shoulder press, top set 30x10
C2. Chin up, top set BW x 6

Lower and upper body stretching, some ankle flossing and ankle traction work after workout
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