I have been getting in 3 workout per week, mainly working on the following movements:
Static Lunges
Bottoms Up Presses
Pull up and Chin Ups
Snatches
Bent Over Rows
Clean and Press
Have been using mainly the 16kg , 20kg and occasional 24kg. Back has responded favorably.
On Monday I upped the weight to test my body. Felt pretty good.
A-1 KB Snatch 28kg 5 x 3/3
A-2 Clean + Squat + Press 5 x 3/3
A-3 Chin Ups 5 x 3 (12kg)
Took me 20 minutes. My first real TEST on my body. So far so good. That is as heavy as I will go for a while. Once a week I'll toy around with teh 24kg and maybe the 28kg. The 16kg and 20kg will be the bells of choice for my Wed and Thursday workouts.
More to come!
8 comments:
hey I like the new blog template. well done on the workout. you are setting the stage very well for a safe and solid comeback.
Thanks Mark. Funny thing is that my back has less pain and feels better than it did before my disc went whacko! Of course I don't have the confidence that I had in my back but that will come. Or maybe it's good I got serves a SLCIE OF HUMBLE PIE to keep me from destroying myself. There msut be a GOD! :)
Franz,I really like the new look of your blog. Very classy.
Moving in a new direction, new look blog...any more surprises coming?
Best wishes!
Awesome Franz! It is great to see you back in the training:) Woo Hoo!
messages from God about the body are real to me. even when I start thinking about doing stupid stuff I can get "pre" pain as a warning not to do it. I have learned to listen carefully and head that advice.
saves me lots of trouble these days.
Thanks Tom. Glad you like the new blog. Hopefully what is new in my life is that I have turned a new page on how I approach training. Listening to my body and "acting" upon those signals is something new for sure. Thanks Bro!
Thanks Kenny!
Rif, so true. But sounds like you have definitely become a master as listening to your body!
The new look is great, Franz. I am digging your fat loss workout routine! (From your book) I have lost 4 lbs. already although I know it is water and elimination of toxins. Looking forward to the free day, but I know I won't go crazy. This feels good.
Awesome News Pete! Keep up the good work brother and please continue with the updates :)
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