Day 197: The Rebuilding Continues

Even though Sasha and Darren woke me up again this morning at 6:45a, I was still able to get nearly 8 hours of sleep last night. 

Before starting my workout I decided to try doing a dead hang pull-up again.  

Today I was able to get about 50% of the way up before my back and shoulders gave out. 

It’s hard and frustrating considering that I used to be able to do 4 sets of 8-10 pull-ups at a time but every day I’m getting closer to performing a full pull-up again.  

I then completed shoulder mobilizations by hanging one arm at a time from the pull-up bar while lightly rocking thus putting pressure on different angles.  

I also tackled external rotation work using a pulley machine to add additional resistance. 

I wanted to try the same chest workout from Scott Herman that I have completed for the last month or so.

My goal was to either increase the number of push-ups or the amount of weight during each set. 

Here is what I was able to accomplish: 

Pre-exhaust:

- Push-ups w/bars: 20 reps (+4 push-ups), 11 reps (even), 7 reps (even) = net +4

Superset 
- Seated Bench Press: 4 sets: 30 reps, 25 reps, 20 reps, 15 reps 
- Incline push-ups: 3 sets: 2 push-ups, 1 push-up, 1 push-up

Superset 
- Incline Dumbbell Bench Press 4 sets: 30 reps (+ #5 = #15 dumbbells), 25 reps, 20 reps, 15 reps 
- Push-ups: 1 set: 1 push-up

Superset
- Dumbbell Chest Fly 4 sets: 10 reps
- Dumbbell Low Chest Fly 4 sets: 10 reps (+1 plate = #8 to #10)

- Rest 60 seconds MAX between sets & supersets 

Weights pretty much remained the same as last week with the exception of the increase on the first set of incline dumbbell bench press and the low chest fly. 

I was happy with the progress that I have made over the last 4 weeks even though I am still far off of what is recommended for this workout. 

The standard is 30 push-ups per set for the pre-exhaust and 10 push-ups x 4 sets for the supersets.  

While I’m not there yet I can tell that my shoulders (and chest) are getting stronger each week since I’m able to make small increases. 

When I came back home from the gym I watched this really inspiring 2014 CrossFit Games video. 

From the Open to the regionals to the Games, the 2014 Reebok CrossFit Games season made history. In this in-depth look at the top level of CrossFit competition, we catch up with 2014's top-seeded competitors Camille Leblanc-Bazinet, Rich Froning, Jason Khalipa, Josh Bridges, Sam Briggs, Lindsey Valenzuela and more.

Even if you’re not into CrossFit but are into fitness then I highly recommend taking the time to watch it. 

Once Laura woke up we headed out to run a number of errands and do a bit of shopping while we waited for Sasha who had a grooming appointment today. 

It was nice to hang out tonight watching the Oscar’s while Laura cooked up steak, cauliflower mash and spinach for dinner. 

Tomorrow is going to start off earlier than normal since I have to get blood work done prior to starting chemo.