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Played golf this morning. Leg was sore but was able to play just couldn't drive the ball like I wanted too. This afternoon I went to the gym and did a Back Workout.

Lat Pulls 10x135. On the minute 5x105, 120, 135, 150, 165, 180, 10x135

Good work today. I actually got the 5 reps at 180 and 10 at 135 at the end. This has been a good test week. Been resting the Hammy except for some golf. Will try to get back to the Bike at the end of the week. See how the leg feels.

Tried resting the Hammy a bit this week. Still sore. Will be getting some stem and therapy later today. Tried the Bike for and easy 8.7 miles this morning. Hammy felt a little weak and I was sitting right on the sore spot....lol. Will try a lift tonight. Today starts my New Years Resolution....lol. See how long I can stay on task.

Tonight's workout was a Chest Workout. One exercise , Bench Press, on the two minute mark:
25x135, 20x150, 15x165, 10x180, 5x195.
Should have cut the rest to 90 seconds. Last sets were hard but not too hard that I couldn't do them. Overall, a good workout in a short time.

Today was an active day. Rode the Bike for a steady 10.9 miles and then went to the gym and did a Back Workout:
Lat Pulls 25x90, 20x105, 15x120, 10x135, 5x150
Very hard during the last few sets. Overall, a very good day. Hammy is feeling better but not back to full effort.

Took yesterday as a rest day. My knees were bothering me so I rested. Today, I went to the gym and did a 4 station circuit of 25 reps on the Leg Press at 225, Incline DB Press at 45s, Seated Cable Rows at 140, and Core ABs Machine. Done I short amount of time but had the HR up there as I didn't take a lot of rest. Went easy on the Leg Press as to baby the Hamstring. It felt fine afterwards. Overall, a good day.

Yesterday was a rest day except for some very bad Golf. Today, I hit the Bike for 7.4 miles hitting a couple of good marks along the way. Felt strong throughout the ride. Good day.

Hey Dan,
I use a foam roller and a softball to massage and target my hams. But mostly when I have ham issues I have to take time off and rest. Which I really do not like to do.

Did you get the stem therapy?

Tony

Tony,

Got message and stem on the Hammy. I have been using the foam roller and it all seems to help. It gets a bit stiff after golf but riding doesn't seem to bother it too much. PT guy said to use a tennis ball.....have to find one but it seems to be getting better. I use the roller before golf and riding. Hope it continues to get better before I do something stupid to irritate again Lol

Dan

Rest yesterday except for golf. Today was afternoon golf and then the gym for the following :

Bench Press 3x15x180 1 minute rest.
Machine Flys 3x12x90 rest 45 seconds
Incline DB Press 3x10x45s 45 seconds rest.

Quick workout and got a lot of work done in a short time. Good Day.

Wife had her second cataract surgery today, so I got to play nurse most of the day. Got to the gym tonight for a quick Back Workout:

Lat Pulls 3x15x120 with 60 seconds rest. Last set was tough.
Seated Cable Rows 3x12x140 with 45 seconds rest.
Reverse Grip Pulldowns 3x10x95 with 45 seconds rest.

Again a very quick workout, but I really feel the effort with the rest periods being so short.

Short Leg workout. Hamstring still a little sore after the workout.

Leg Press 2x20x225, 2x20x245, 20x265. About one minute rest between sets.

Didn't want to push the leg too much as the hammy is still not right. Will try some easy Biking tomorrow and see how it feels.

Played golf this AM and this afternoon went for an easy 7.4 miles on the Bike. Wanted to get some easy cardio done and I did. See if I can get back to the Nike tomorrow.

Got to the Bike this afternoon for 8.9 miles. Good tempo with a couple of higher intensity efforts of about two minutes. Not real intervals but definitely increased tempo from the rest of the ride. Good Day.

Took yesterday as a rest day. Today, I rode the Bike this morning for a good 13 miles. Hit a couple of PRs along the way .. Felt good. Tonight , I hit the gym for a chest workout:

Bench Press 20x150, 165, 180 with 2 minutes rest. Last set was tough.
Machine Flys 3x12x100 with 30 seconds rest. Could have gone higher.
Incline DB Press 3x10x45s with 30 seconds rest. Last set was really tough.

Overall, a really good day. Hope I can get some riding in tomorrow along with a Back Workout.

Started this lunch time with an easy Bike Ride of 13.1 miles. Just wanted to get an easy ride in and kept on going. Good tempo and finished strong.

This evening I went to the gym for Back Workout:

Lat Pulls 20x90, 105, 120 on the 2 minute mark. Last set was exhausting.
Seated Cable Rows 3x20x140 on the 1 minute mark. Last set was tough.

Got through the workout in a short time. I like doing the sets with little rest. Can do less weight but get more work done in half the time.. When I test myself, I don't think it hurts my overall strength.