Training Log: Entry 2018

Prowler, 50' arm over arm pull to 50' push
1xprowler
1x20lbs


Dropset
1x40lbs
1x20lbs
3xprowler


Notes: Still pushing slow on the push, but able to get my legs through the full ROM.  This got my heart going something good.



General notes: Woke up at 187.2 this morning.  GI issues getting better, but still present.  Some stranger at lunch today asked me "Man, what do I have to do to get arms like that?"  I was tempted to tell him to go tear is ACL so he can spend more time focusing on his upper body, but I just thanked him for the bizarre compliment.  My wife is always with me when these things happen, so she at least knows I'm not lying about people being weird, haha.

Training Log: Entry 2017

Seated axle press
axle x 10
75x5
115x5
150x5
170x3
190x5
150x11
115x10
115x10
115x10
115x10
115x8


Notes: No longer using the back rest, just sitting on a flat bench. Thinking this might keep me a little more honest on this movement. May even switch to my Ironmind flat bench to be really super hardcore. Really hammered the volume on this, and shoulder doesn't seem any worse for wear. Definitely want to keep adding as much as I can tolerate.


Dips (forward lean) rest pause
55+15+10+7


Notes: Once again, went until the right rotator cuff tapped out. Massive chest pump.


Axle curls 50lbs
1x100


Notes: Had to rest the axle on the pins a ton. Think I might drop back to a bare axle and go for 120 and work back up. I know Poundstone worked up to 300 with an Ironmind axle, so that's always something to shoot for.


Seated light band pushdowns
1x100


Band pull aparts
1x100


Seated cable rows 120lbs
16x12



Notes: Sets between sets.



General notes: Woke up at 186.4. That's more realistically where I expected my weight to be. Very gradual increases. That said, massive GI issues today. Glad I made it through my workout.

Training Log: Entry 2016


AM WORKOUT


Grippers

Dropset
15x#2
15x#1
30xTrainer


5x#2
15x#1
15xTrainer


Timedhold w/#1
40seconds



Notes: Think I kinda peaked my grip strength and am settling into more of an average here, but it's still a higher average than I started with. Hands are freezing as well, hard to get started with the grippers.




General notes: Woke up at 187.4 this morning. Planning on hitting lower body later tonight.




PM WORKOUT



1 legged SSB box squats (low box) dropset
16x205+chains
10x155+chains
10x115+chains
10x bar+chains

Notes: Still no real plan for the programming here, just substituting intensity for intelligence. Still visualizing and flexing with the other leg. Actually starting to notice some muscle tone returning to it.


SSB good mornings
4x20


superset in a circuit w/


Neck harness 45lbs
4x25


Notes: Just the bar on the good mornings, really focusing on stretching the hamstrings and contracting the glutes. I think I can VERY slowly add some weight to these.



Blast strap fallout hold
2:00


Notes: Like a plank, did it for some variety and really enjoyed the mental fortitude it required. Think I'll alternate this in with my normal fallouts.



Reverse hyper 30lbs
1x100


Notes: No struggle this time, very smooth.

Training Log: Entry 2015

Axle bench press

Axle x 10
75x10
115x5
165x5
205x5
225x5
255x3
285x8
225x13


Notes: Was feeling pretty fried for today's workout, but had everything I needed to get things done.  I called out 8 reps on the 285 set before I hit it, which is always a good feeling.



Dips (upright)
4x25


Notes: Got it in 4 sets legit.


3 way shoulder circuit 15lbs
3x20


NG chins (cycling through wide, normal and close grip each set)
15x20
2x15


Notes: Wanted to get 300 int his workout, and looks like I overshot it.  Elbows were feeling pretty pissed at the start, but warmed up after a few sets.  Cycling the grips was nice for variety.



General notes: Woke up at 187.2.  Went to PT today, and did my first session of heel slides with no strap assists, so that was cool.  Realized by today's workout that I've really entered full blown off season mode, as the volume is getting pretty crazy and I'm getting a real decent pump.  Rest times are staying pretty short, which is cool too.  Seem to be responding well to the calories and carbs.

Training Log: Entry 2014


AM WORKOUT


So, for anyone that read my most recent blog post, this was one of those "I think I want my money back" sort've workouts.  My lowerback has been killing me the past few days, and I woke up this morning at 0440 and just plain didn't want to train, which in turn made me pretty pissed off at myself and created this.  I figured it'd be easier to explain at the start versus justifying every ridiculous choice I made with each movement.



Seated chain suspended buffalo bar good mornings
Bar x 10
140x5
190x5
240x10
140x30


Notes: Switching out the movement and dialing down the weight to give my nerves a rest. One of the most limiting factors was my left shoulder not liking holding onto the bar.  I imagine time away from a barbell has taken away some of my shoulder mobility. The 240 set was all deadstops on the chains, the 140 set was mix and match.  Still a decent grind, and some more ROM than I was using with the SSB.



Buffalo bar good mornings (low bar squat position)
2x20


Notes: Seems like I can finally straighten out the left leg enough to do these. Felt the kneecap slide around on a few reps.  Hopefully that's a temporary thing. Just used the bar for today, really focused on stretching the hamstrings and contracting the glutes to move up. Happy to have a bilateral hamstring movement.


Blast strap fallouts
3x20


superset in a circuit wi/


Neck harness (side to side) 45lbs
3x20



Reverse hyper 30lbs
1x100


Notes: Had to take a few quick breaks during this, so I'm going to stick with this weight until I can do it straight through like everything else.




General notes: Woke up at 188.2.  Big weight spike, partially from a good Christmas dinner, but I've also just plain been pushing the protein hard.  I'll see what sticks.  Got "The Keys to Progress" for Christmas, been reading through a bunch of it, and so much is dedicated to gaining weight that I'll most likely subconsciously start eating even more anyway.




PM WORKOUT



Prowler, arm over arm pull to SLOW high handle push 50' each way
1x empty prowler
1x20lbs
1x40lbs


Dropset
1x40
1x20
1x empty prowler



Notes: So, pull the prowler to you, then walk it back.  I'm moving VERY slow on the push just to take it very easy on the knee, but my heart rate really got jacked up still  The dropset was really effective, once I'm healthy I can see that being a real ass kicker.

Training Log: Entry 2013

Seated axle press
axle x 10
75x5
115x5
140x3
160x3
180x7
140x10
115x10
115x10
115x9
115x8


Notes: Misgrooved a rep or 2 on the 180 set. Really trying my hardest to press overhead instead of in front. For the last 4 sets, I got rid of the backrest. Really trying to up the volume on my pressing without getting my shoulders buggy. Tried some behind the neck pressing, but shoulder got twinged on the set-up. Will need to start it with a higher suspended position.



Dips (forward lean)
50+15+10+5

Notes: Trying to cram in a ton of volume, so did rest pausing. 12 deep breaths between all "sets". Managed 80 total before my right rotator cuff tapped out. Think I'll keep this approach for the future. I like dips, but I want some more variety as well.



Axle curls 50lbs
1x100


Notes: First 70 reps I held onto the axle the whole time. After that, had to rest it on the pins every 10 reps. Think I'll stick with this weight until I can go without resting.


Seated band pushdowns
1x100


Band pull aparts
1x100


Cable rows 130lbs
15x10


Notes: Sets between sets of everything. Really feeling the contraction in my middle back on these. I think learning to use this lift has been one of the better things to come out of my ACL tear.

Training Log: Entry 2012

1 legged SSB Box Squat
15x205+chains
15x155+chains
15x115+chains


Notes: More a squat to a box than a box squat.  Height of box was a buried squat, well below powerlifting legal.  Still bracing with my arm on the injured side.  Was putting a little bit of pressure on it, gotta watch to make sure I don't get too strained on that.  This was an awesome workout for sure, first time since my surgery that I really felt like I trained a squat hard.  Still visualized and flexed with the other side.



Blast strap fallouts
3x 1 minute


superset w/


Neck harness 45lbs
3x50


Notes: Those 1 minute holds are no joke.  My grandpa used to say that, if you want to make time slow down, hang by your thumbs.  I think it works the same for these too.  Just wanted some variety, probably mix and match with the normal fallouts.



Reverse hyper 25lbs
1x100



Notes: Kinda cutting out the isolation stuff for now.  I feel like I can train hard and heavy like I need to, and that the rehab stuff is doing a good job of isolating the healing side.  Just happy to be doing some more normal training.

Training Log: Entry 2011

Axle bench press

Axle x 10
75x10
115x5
165x5
210x3
240x3
270x9
210x15


Notes: Figured out how to keep the plates from hitting the rack: threw on a pair of locking collars BEFORE loading up plates.  Extended the reach of the plates a touch.  Felt on pretty good form with these today.  Weight was a little heavy in the hands.  Remembered the elbow cuffs on the 270 set, but not the 210 set.



Dips (upright)
4x25


Notes: Needed to rest pause on the very last set.  Incredibly short rest times, was on a tight schedule.


3 way shoulder raise 15lb DBs
2x20


Notes: Cut out a set due to time, but my delts were fried.



NG Chins
14x20


Notes: Sets between sets of everything.  Give or take a set somewhere in there.



General notes: Woke up at 187.0.  Got a PT session in half an hour.  If anything significant happens, I'll update.  Knee is feeling "loose".  I'm hoping that's just part of the swelling going down.

Training Log: Entry 2010

Chain suspended Seated SSB Good mornings
5x bar
5x115
5x155
5x205
5x245
3x295
4x335 (belted)
7x245


Notes: Really digging this movement.  Reminds me a lot of deadlifting, and absolutely hammers my back. Wore the belt a little higher and it seemed to really help out on the set of 335. Followed things up with a backoff set for the sake of more volume. Been breaking the weight dead off the pins every rep, no touch and go.  Actually feeling like I'm getting in some training in on my lower body days with this stuff, really feels like I'm back to normal.



Band hamstring curls
4x11/15 average/mini respectively


Notes: Performed as a circuit, switch each leg, no rest.  Going to need to up the resistance on my left leg soon.



Ab fallouts
4x12

superset in a circuit w/

Neck harness side to side 45lbs
2x15
2x12


Notes: Might have to actually break out the Ironmind harness soon, as the spud harness is pretty intense on the side to sides.  Training like this should hopefully help my neck from getting kinked on overhead work all the time.




Reverse hyper 20lbs
1x100



General notes: Woke up at 187.0.  Doing a much better job increasing protein intake.  Lots of red meat. Trying to switch out quest bars with hard boiled eggs for the future, as I was racking up quite a charge and want to try to eat fewer ingredients.  Going to mean less fiber in the diet, but I think I'll live.



VERY light work schedule next 2 weeks.  Might be training more.

Training Log: Entry 2009

Axle Strict press
bar x 10
75x5
115x5
130x5
150x5
170x9
130x13
115x10
115x10
115x8


Notes: Did this standing today, to see how it'd feel.  I can manage, but I'm too nervous about the knee to really give it my all.  I could've fought for a 10th rep on the 170 set, but I didn't want to risk hyperextending the knee.

Wanted to go super heavy volume on this today, and I might keep up this approach for the future.  Just more drop sets as I go.



Dips (forward lean)
50
35
15


Notes: Short rest periods and rows between sets, really trying to get 100 in 2.



Axle curls 35
1x100


Light band pushdowns
1x100


Band pull aparts
1x100


Cable rows 110
17x12


Notes: Sets in between sets of everything.  My back is really starting to feel trashed from the high volume, which is kind of my goal.  Just going to push it until it breaks, and keep eating.



General notes: Woke up at 185.0.  Workout got interrupted for 45 minutes after the strict pressing, but I got it all in, and my PT.  Cheat meal this week was once again nachos, this time from a local place. Knee is feeling a slight amount of pain, have most likely been pushing it a bit hard.

Training Log: Entry 2008

Actually got to sneak in another workout today, pretty happy about that.


Assisted box SSB squats
3x8 of 205

Dropset
1x8 of 205
1x8 of 155
1x8 of 115
1x16 of bar


Notes: Using the plyo box, I set the pins high in the rack and used my left arm to hold the pin/assist me down and up. Basically using that arm in place of my leg, like being on crutches/a cane. Goal is to keep my left leg totally out of the movement while forcing my right leg to do all the work. Feels a lot more natural than what I was doing before, and I could see myself getting even heavier with this.  Still did the squat visualizations with the healing side.


I will need to make sure to be very careful in the near future, as I AM feeling a lot better, and everyone has told me that this is when the graft is at it's weakest. Everything in my mind is telling me to push and I have to fight it as hard as I can.



Standing band hamstring curls

4x10 average/12 mini as applicable


Notes: Cut out the leg extensions since I had to do PT right after this and figured that'd be good enough.


Ab fallouts
3x15

superset in circuit w/

Neck harness 45lbs
3x40


Notes: Need to start doing some side to side with the harness.



Reverse hypers 15lbs
1x100


Notes: Very first rep made my left hamstring twinge.  Gotta stay controlled on these.




After all this, I went through my full PT session. Ended up spending like 2.5 hours of training. Pretty silly, but happy I got it all done.  I think I'm getting lower body figured out in terms of finding intensity again, which makes me happy, because all the biding my time was just driving me crazy.

Training Log: Entry 2007


Prowler

4x50' arm over arm pull



2 rounds of

1x50' arm over arm pull

follow with

1x50' push



1x50' arm over arm pull w/90lbs




Notes: Somewhat hard to write out. Did a 50' arm over arm pull 4 times unloaded. Then did 2 rounds of a 50' arm over arm pull where, as soon as the prowler came to me, I pushed it back 50'. Then loaded up the prowler with 90lbs and pulled it 50'.


The pushes were SLOW and controlled. Was going up an incline, and made sure my footing was secure before I exerted any amount of force. I'm sure my physical therapist would still be pretty mad to hear about that, but it felt good on the knee, and it was easier than pulling it back due to the windy trial I was on.


I need to quit jumping to 90lb loads, as it radically transforms the exercise from conditioning to strength. I'm not using any lower body power here, so stick with 10s and go gradual.



Still a great workout. My back was actually sore before this. Apparently 296 chin ups is what it takes for that to happen. Good to know.



Woke up at 186.4. The super low carb day went pretty well. I think I ended up somewhere in terms of 40-50 grams total, and it was all from non-direct carb sources (primarily nuts and broccoli). However, it was pretty crazy on my digestive system too. Instead of pushing fat on this day, I might instead just really jack up the protein.

Training Log: Entry 2006


Grippers


Dropset
14x#2
25x#1
25xTrainer

10x#2

43 second hold w/#1


Notes: Left isn't really keeping up with the right, but I'm using forced reps there to match things up. Noticed the other day that my forearms are really starting to grow. Wife seems to like them too. Also complimented my massages as of recently. Nice thing is that I'm avoiding elbow and hand pain that I used to have by training so stupidly.

PHYSICAL THERAPY


3rd PT Session down. Today was


-15 minutes on the bike

-Strap assisted heel slides from the prone position: 10 reps, trying my hardest to get to 120 degrees

-Gastroc/soleus/hamstring stretch, 2 sets of 30 seconds for all. The hamstring stretch is pretty much the old school hurdler stretch.

-Quad extension/contraction 1x10

-Quad isometric extension in the 60 and 90 degree bend, 1x10 (5 second hold per rep)

-4 way straight leg raises, 2x10

-Hamstring curls, 2x10

-5 minutes prone hang w/2lb ankle weight

-KT tape and 15 minutes of ice/compression



KT tape is new to me. I'll find out if it really is the bee's pajamas I suppose. Have to make sure I'm not cheating the movements by calling in other muscles to do the job. Old habits. Have to focus on my walking gait now too. They said the only thing causing me to limp at this point is me not actively trying NOT to limp.



General notes: Woke up at 185.4 this morning, which is a drop, but shows still a steady sign of progression compared to where I started. I imagine I'm going to be seeing a lot of instances of weight spikes followed by settling back, but if the settle back weight keeps remaining higher, it's a good sign.


Will try to hit the grippers this afternoon.

Training Log: Entry 2005

10x axle
10x75
5x115
3x165
5x195
5x225
11x255
17x195


Notes: Can actually get my foot in a benching position, which is really cool, but means I now need to watch out and keep from trying to drive off that foot.  At least my ROM is better. Huge rep PRs to be sure, and I got a massive upper body pump. Forgot to wear my elbow sleeves too, so I might be able to eek out another rep.


Dips (upright)
2x25
1x20
1x30 w/rest pausing


Notes: Might've got the 100 in 4 sets clean with some longer rest periods, but this worked.


3 way shoulder circuit
3x18


NG chins
10x20
4x15
1x36


Notes: Sets between sets of everthing, with 1 megaset at the end. Really focusing on lat contraction/time under tension.




General notes: Woke up at 186.2. Got through all my home PT work today, with more real work tomorrow. Going to try for my super low carb day tomorrow.

Training Log: Entry 2004

AM TRAINING

Captains of Crush Grippers

Dropset
12x#2
24x#1
24xTrainer

9x#2

12 second hold #2


Notes: Grip was absolutely fried after that dropset. You can see it on the other sets. Seems to be nice on the hands as well.



PM TRAINING


Seated chain suspended SSB good mornings
Bar x 5
155x5
245x5
265x5
295x3
295x5 (belted from here)
315x3


Notes: This brought out some of the evil I'd had welling up inside me. Ecstatic that I found a movement I can really grind with that doesn't put any pressure on the knee. Just have to focus on only driving with the right leg. Had the bar suspended at the same height that I use for presses. The belt didn't make much difference, but it felt comforting psychologically.

I'm going to become the seated good morning king while things heal up. I have enough different bars and settings to not get stale with this. Think I might make this an old school Westside style ME day as a result. Will probably need to get smarter and keep the reps higher in the future, but I wanted to feel 300+ on my back again.



Band leg curls (average right, mini left)
4x9


Notes: Got cleared to start doing hamstring curls with resistance, so that's what I'm going to do.



Average Band leg extensions/quad flex
4x9/10


Blast strap fallouts
2x15
1x10


superset in a circuit w/


Neck harness 45lbs
3x35



Reverse hyper 10lbs
1x100


Notes: Still a great finisher. This might stay in the program regardless, just alternate with heavy stuff.

PHYSICAL THERAPY UPDATE


Second day of physical therapy, much more involved than the first. Ended up doing


15 minutes of cycling (5 forward, 5 back, 5 forward)

Strap assisted heel slides/leg extensions 2x10 (20 second hold knee bent, 10 second hold leg straight)

Quad extension/flex 2x10 (20 second hold)

Gastroc/Soleus stretch with a band 3x30 second hold

4 way straight legged raises 1x10 (5 second hold), whole series repeated twice

Prone hang, no resistance (lay on stomach, put towel under knee, let leg hang, 3 minutes)

Standing hamstring curl 1x10 (20 second hold on top, 10 second hold standing with leg straight)


And then 15 minutes of ice/pressure




-Was having a heck of a time getting my leg straight at the very start with the heel slides. I notice that first thing in the morning things are a little tight.

-Despite being delayed to getting into PT, the Docs are pretty happy with the ROM I displayed on everything. Biggest issue we were running into was language barriers regarding exercises. I interpreted a set of 10 to mean perform a rep, relax the muscle, then perform a rep. They instead intend for me to perform the full 10 reps with the muscle contracted the entire time. Good to note for the future.

-Was told that they went easy today, and we're going to really start pushing things to make up for lost time. I'm excited about that.

-No pain with any exercises, but a little bit of increased swelling, which they told me to watch out for.




Next session in on Thursday.




General notes: Woke up at 187.2 today. Think I'm starting to get a hang on nutrition. Still having fun sort've playing around with some ideas and seeing how they unfold. Will train lower body later tonight.

PHYSICAL THERAPY UPDATE


Just got back from my first physical therapy appointment. Here are some highlights.

-My physical therapist is shocked I am coming in this late post-op, and insists I should've been in ASAP. I told him that I agreed, as did everything I read online, but that the health insurance referral system is pretty stupid.

-That having been said, all the stuff I've been doing at home has paid off, because he was pretty amazed at how much ROM I had regained. He said I was much further along than he anticipated I'd be at this point.

-After performing a little bit of voodoo, he was able to get me even more ROM. He was moving my knee in some directions that were hard for me to be psychologically comfortable with, but physically I was having very little issues.

-I cant' tell if I just can't feel pain, or if I have a stupid high tolerance, or if I don't understand what "pain" is, because they were also shocked that I was a 0 on the pain scale, had quit my meds so early post-op, and that they couldn't cause any pain with their voodoo. At one point they put my knee in a position that triggered a slight amount of pain around the outer edge of the knee, but otherwise, all I feel is pressure.

-I once again blew their minds with my ability to peddle an exercise bike (it's nice when your standards are so low), so they had me peddle 5 minutes forward and 5 minutes backward.


That was the end of the session. Pretty underwhelming, but hopefully the start of something great.


As a positive, Doc cleared me to get away from crutches, said I can peddle an exercise bike as much as I want, and gave me the go ahead to do some band resisted leg curls with my healing leg. Extension is still off the table. I bought one of those old-people bike peddle things that you can just put on the floor, and I'll probably use that while watching TV at night, or maybe bring it to the office. Additionally, Doc said he doesn't think there will be any problems with recovery based off of what he is seeing.


It looks like all the at home work has paid off, and I'm also going to credit all the flexing/visualization I've been doing during my training, just because confirmation bias is great.


Going to get on a schedule of 3 days a week for the next 4 weeks. Great to be healing again.

Training Log: Entry 2003


Seated axle press
axle x 5
75x5
115x3
145x5
165x3
185x5
145x10

Notes: Slightly tweaked my neck on the 165 set.  Really trying my hardest to be pushing over my head instead of in front of my face.  Want this to carry over as best as it can.  Really shows that I've been slacking on my strict pressing with my focus on push pressing.  When I'm back in top form, I'll have to keep it in the rotation.  Might even try to pump up the volume on his if my rotator cuff can handle it.  It seems to be getting more and more used to the training.


Dips (forward lean)
1x34
2x33

Notes: Just shooting for 100 in the fewest sets possible each week.

Axle curl dropset
50x35lbs
50x axle
Notes: The 35lbs is 5lbs per side.  Going to try to get that to 100 reps total then add more weight.


Band pushdown dropset
50x light
50x mini

Band pull aparts
1x100

Cable rows 110
16x10
Notes: Sets in between sets of everything else.  Really focusing on contracting my upper and middle back musculature.



General notes: Woke up at 187.0.  I've really been pushing the eating back into top form while trying to stay away from pure junk.  More fatty meats: burgers and wings.  Going to try some nutritional experimenting for the next few weeks where I push my carbs up pretty high immediately post workout on my heavy upper body days and then only eat fats and protein in the afternoon, and then on my 1 non-lifting day I'm going to go super low carb/higher fat.  Got nothing to lose at this point, might as well see what I can do.

Training Log: Entry 2002


AM WORKOUTS

Single leg squats
10x85lbs
8x105
6x125
5x145

Notes: Alternate leg squat visualization/flex.  These are becoming more like step ups, but still hammering the leg pretty good.  Nice to go heavy again.


Average band leg curl/alternate leg hamstring flex
2x9
2x8


Average band leg extension/alternate leg quad flex
2x9
2x8


Reverse hyper 5lbs
1x100

Notes: Sticking with the plan to move very slow on this.  Great way to end the session, really blows up the lower back.



PM WORKOUT


Arm over arm prowler pull 50'
2x unloaded
2x90lbs
2x unloaded


Notes: Love that I can train this event.  Still need to figure out a place to get this done on my street.  This time, I had a straight path, but the road bulges in the middle and my prowler kept falling into the gutter, making it grind on the pavement and act like the parking break was on.  Really hammered my back, but wasn't great for training technique.



Neck harness 45lbs
1x75




General notes: Woke up at 184.4.  Tried to keep the calories high today.  Cheat meal was the new Boss Nachos at Taco Bell.


Notice a trend in getting pretty upset on Saturdays.  I'll just be driving somewhere, listening to music, and alluva sudden I'm trying to rip the wheel off the dashboard.  These days were always my big training day, and I'm wondering if my body just got used to getting this energy out each week.  I've got a lot of evil to tap into, I'm going to need an outlet soon.

Training Log: Entry 2001

Axle bench

10x axle
10x75
5x115
3x165
3x205
5x220
3x250
5x280
11x220


Notes: Plates kept hitting the uprights on the 280 set.  Must've not set up far enough away.  Couldn't hit a rep or 2 more were it not for that, but the weight at least felt light in my hands, and I got to chase it pretty decently with the 220 set.


Dips (upright)
5x20


3 way shoulder circuit 15lb dbs
3x15


NG chins
15x15
3x10


Notes: Sets in between everything.  Upon review, I forgot to hit the burnout set, but I was feeling pretty toasted at this point, so I think it worked out.


General notes: Woke up at 186.4.  Hoping I can hold on to some of that.  Plan was to hit the prowler later today, but it's raining pretty decent, so that might get put on hold.

Training Log: Entry 2000


Captains of Crush Grippers


Dropset
10x#2
20x#1
20xTrainer

9x#2

36 second hold #2


Notes: Mixing things up, as my hands are feeling pretty swollen from these, and I hit my rep goal with the 2. The dropsets feel great, very restorative and totally blow up the forearms. Throwing them in first was a good way to limit myself through out the rest of the training.


Woke up at 185.4 this morning. I honestly think there is more bloat than weight gain there, as I had some Burger King for lunch yesterday and it tends to do that to me. Getting Subway today, same impact, but still, it's nice to see the numbers go up.






----




Holy cow, 2000 training log entries.  I started this back in 2004 on xanga, had no idea what the hell I was doing, and thought I was going to be a fighter.  Flash forward 1000 entries and I got married, had hung up the gloves and decided I was going to be a powerlifter.  Flash forward another 1000 entries and I got a kid, gave up the powerlifting and decided to become a strongman.  Got a new injury to recover from, and I'm walking around at about the same weight I was when I started (which, at the time, I was ALSO injured), so maybe some things never change.


Excited to see where the next 1000 entries end up.  To all my loyal readers, thanks for following along.

Training Log: Entry 1999

One legged car deadlift simulator
Plate x 5
2Px5
3Px5
4Px5
5Px5

Dropset
6Px2
5Px3
4Px4
3Px5
2Px6
1Px7


Notes: Felt awesome to be lifting something sort've heavy again.  Balanced out the other side by bracing my hand against the plyo box.  Wasn't quite high enough, so my upper torso was rounded, but was able to fully extend the leg, which was the goal.  Next time, I'll stand next to the prowler and use the post.  Just did some visualization and flexing with the other leg.  Think I'm going to alternate 1 day of high rep squats and 1 day of heavier stuff to keep things interesting.



Average band leg curls/hamstring flex
4x8/10


Average band leg extensions/quad flex
4x8/10


Notes: ROM is getting better with my healing leg.  Able to really move it during these movements.  Also, training these like a circuit, going straight from one leg to the other with no rest.



Blast strap fallouts
4x10

superset w/

Neck harness 45lbs
4x25


Notes: Again, as a circuit.  Got a great ab pump: never had one of those before.



Reverse hyper (bodyweight)
1x100

Notes: This felt great. So happy to do it again.  I think I'm going to SLOWLY add weight to this (like a chip per session) and keep the reps super high.


Band pull aparts
1x100



General notes: Woke up at 184.6.  Gait is becoming more natural.

Training Log: Entry 1998


Seated axle press
axle x 10
75x5
115x5
135x3
155x3
175x7
135x9

Notes: These are probably turning into ultra high incline presses, but I'm trying my hardest to keep them legit overheads.  Racking the weight is still the trickiest part, but I'm getting the hang of it.

Dips (forward lean)
4x25

Notes: Rotator cuff bugged me on the first set but went away after that.  I may start moving away from dips in the future, just to get some more variety.

Axle curls w/chip per side
1x100

Notes: Actually increasing the weight on this, slowly but surely.  Going to push ALL my work while I train, not just the main stuff.

Band pushdown dropset
1x50 light
1x50 mini

Cable rows 90lbs
15x12
Notes: Sets in between everything.


Forgot to hit the pull aparts.  I'll throw them in sometime today.



General notes: 184.6 this morning.  Not going to get crazy and overcorrect, just going to consistently keep the calories high and make gradual increases.  Still pushing more carbs post workout to see what effect it has.

Training Log: Entry 1997

Single leg squat w/SSB (right leg)/squat visualization flex (left leg)
4x10
1x10 drop bar 1x10


Notes: Just the bar, no weight on it, so about 60lbs.  Still hammered the leg pretty hard, and now I've got a better set-up for adding weight in the future.  Hits the upper back a touch as well.  Still just flexing as hard as I can with the left.



Standing average band curls (right)/hamstring flex (left)
2x8/10
2x6/10

Notes: Average band really hit the leg hard.  Seeing a lot in these movements.



Average band leg extension/quad flex
2x8/10
2x6/10



Blast strap fallouts
3x12

superset w/

Neck harness 45lbs
2x25
1x35


Notes: Really going to focus on the neck now, since I can.



Reverse hyper (no weight)
1x50



Notes: It felt like it was only my right side working on this one, but I think that was just due to fatigue.  After I was done, I felt the pump all in my back.  Going to really go for high reps on these next go round: make it my finisher for the day.  Still need to do something for my glutes as well.  Maybe some old school fire hydrants or something stupid like that.

Training Log: Entry 1996

AM TRAINING


Axle bench press
Bar x 10
115x10
165x5
205x3
235x3
265x7
205x15


Notes: Should add in one more warm up set for the sake of volume. This was the 3s week, and amazingly my last week's weight fit in just about perfect for 5s. I need to rig up the chains next time so that I have zero fears about going for PRs, as I MIGHT have had an 8th on the 265 set if I really pushed my absolute hardest. Still pleased with the effort. The FSL set was with a wider grip than I anticipated. One of the side effects of using the axle is, since it has no knurling or marks on it, my hands go to what they naturally feel comfortable with, rather than going based off of rings/external indications. Might carry over to the bench, or I may have to bring my grip in to save my rotator cuff. Time will tell.



Funny exchange. My wife asked me "Isn't it hard to bench without your knee?" and all I could respond with was "Yes." At least it means that, when I can use leg drive, I should see some improvement.



Dips (upright)
5x18


3 way shoulder circuit
3x20

Notes: I'll be making an effort to push this in the future. Got nothing to save up for, need to stupidly push anything I can in the weight room.



NG chins
9x15
7x10
1x30


Notes: Sets of 15 in between all the benching, sets of 10 in between everything else, then one big set of all the grips on the swiss bar at the very end of the session. I've noticed that my right lat seems to be dominating this movement (and, in turn, is larger than my left), so toward the end I made a concentrated effort to focus on initiating the movement with my left. May need to make that focus for a while. Ideally, I want to use a little more variety, but this is just an easy way to get in some back work that puts no pressure on my knee.



General notes: Woke up at 184.6. On the plus side, I am really happy with how much I get to eat to stay at this weight. One of the benefits of that whole "bodyweight set point" thing I suppose.



PM TRAINING


Arm over arm prowler pulls
4x50'


Notes: Great to be doing SOME sort of event again. I'm back. Don't have a straight section of street for 50' to pull this one, so I have to side step around the half way point to get back on track. Did this with the empty prowler just to get a feel for it, but plan to load it up as things get better. Was also able to push it back to where I needed by only pushing with my good leg, so that might get into the rotation.



Official cheat meal this week was 3.5 slices of Papa John's "Epic Meats" pizza, but I'm eating quite a bit looser than before, so this was more just my "carb up" meal.

Training Log: Entry 1995




EARLY AM TRAINING


Blast strap fallouts
5x10

superset w/


Seated band good mornings (average band)
5x10


Notes: Had more time to train today, broke my session up and really hammered the core. The seated band good mornings aren't terrible. Not a whole lot of stimulus, but better than nothing. That said, later in the day, I went over to my reverse hyper and was able to perform the movement without any resistance with no issues, so I may just hit those next time.



Neck harness 45lbs
1x65


Notes: Might as well start pushing this.




LATER AM TRAINING


Single leg squat w/45lbs right leg, seated squat visualization/flex with left
3x10
1x10 +1x10 without weight


Notes: Held a kettlebell in my right hand for the single leg squats to add some resistance. It ended up being pretty gnarly, especially with the drop set at the end. In the more distant future, I see myself doing this with the safety squat bar, but the farmer's handle might work as well as a loading implement. For the visualization, I hit 20 reps and then held the contraction on the last one for 10 seconds.



Standing band leg curls (light, right leg)/hamstring flex left leg
4x10
1x12


Notes: Held contraction for 10 seconds on last rep of last set for flex.



Seated band leg extensions (light, right leg)/quad flex left leg
4x10
1x15

Notes: Held contraction for 15 seconds on last rep of last set of flex.




General notes: Woke up at 184.4. Ate a ton yesterday, had some GI issues. Had a poptart after the second workout this morning and it was glorious. Don't plan to make that a habit, but I want to start experimenting with higher carbs immediately post workout.








PM TRAINING




Captains of Crush Grippers

#2

1x19

1,2,3,1,2,1,1,2 (odd wave pattern)

31 second hold


#1
1x38


Notes: Trying to vary things a little more, as it seems sticking with the same routine on these tends to burn out my forearms and hands.

Training Log: Entry 1994

AM TRAINING


Captains of Crush grippers


#2
1x17
1x10
1x7

30 second hold


#1
1x35


Notes: Progress is really coming along on these. Forearms are blowing up quickly too. Really happy to have picked these back up after so long; gives me something new to focus on. I think once I can hit 20 reps with the 2, I'll break out the 2.5 and see what I can do.



Woke up at 184.4 this morning. Just going to keep a concentrated effort to eat bit. Going to try out some seated pressing tonight.



PM TRAINING


Seated axle press
bar x 10
75x10
115x5
165x8
115x12


Notes: Once again, no reference for 1rm, so just picked a reasonable weight and will calculate from there.  Right rotator cuff was a little pissed off from this, something to watch for.  I'm suspending the axle from chains at the bottom of the movement to make it easier to get under.



Dips
4x20
1x40

Notes: Amazing the difference the forward lean makes on these.



Axle curls
1x100

Notes: Found a way to lean slightly against my bench so that I can standing while performing these without putting any weight on my left leg.  Really happy about that, because these are awesome to have in the program.



Seated light band pushdowns
2x50



Band pull aparts
1x100



Wide grip cable rows 90lbs
14x10
1x15


Notes: Performed these in between sets of everything else, with the set of 15 at the end.  For those just joining me, my cable station is some old school Weider home gym plate loadable thing, so it doesn't take much weight to really get it to get heavy.  My time spent bodybuilding seemed to pay off, because I really felt this in my mid back.



General notes: Got to take the last bit of tape off my left leg today.  I can officially shower without taping a bag to my stitches.  It's the little things really.

Training Log: Entry 1993

Single leg squat (right leg)/Seated squat visualization and flex with left leg
5x10


Notes: Did the squats by standing on my wife's plyo box (I think it's 24") with my right leg and letting my left leg drape over the side.  Can get pretty decent depth this way.  For the latter movement, I sat on the bench, planted my left leg, visualized squatting and flexed my leg as hard as I could for reps.  Willing to try anything.



Standing band leg curl/standing hamstring flex
4x10
1x16

Notes: Took a while to rig this up, but figured something out stealing parts from my blast straps.  For the left leg, just squeezing the contraction as much as I can.


Seated band leg extension/quad flex
4x10
1x20


Blast strap fallouts
3x10


Neck harness
1x50



General notes: I actually had my right glute injury flare up yesterday, which compromised things a little bit, but this was more a workout to figure out what I could get away with.  I found out I CAN do reverse hypers with the good side, but I also know that doing it with the glute injury is a bad idea.  Might give it a try some other time.  Gotta figure out a way to bring intensity to this workout in the future.

Training Log: Entry 1992

Axle bench press
Bar x 10
75x10
115x10
165x10
205x5
255x8
205x13

Notes: I'm back.  As per my normal "returning from injury" protocol, I'm using a slightly different movement so that I don't get caught up in comparing PRs.  Went axle over barbell, going to stick that way for a while yet.  Didn't have any 1rms to use for plotting out 5/3/1, so I'm going to call this my 5s week, use the numbers in a 1rm calculator, and use that to get my training max for the next few weeks.  This was with zero leg drive, as I'm not able to brace my legs (nor would my surgeon want me to), and they were all pretty decent grinds.



Dips
5x15

Notes: Until more avenues for assistance work open up, I'm going to be doing a lot of dips.  Plan is to use a more upright style on this day to emphasis the triceps, and a more forward style on my overhead day to emphasize the chest.



3 way shoulder raise giant set
3 rounds


NG Chins
15x10
1x30


Notes: The 15x10 is sets performed in between sets of everything else.  The 1x30 was done at the end, cycling clusters of 5 reps with the various hand spacings on the swiss bar for 2 full rotations (wide, normal, close grip).





General notes: Weighed in at 184.4 this morning.  First time weighing me in for 2 weeks.  Weird to see such a low number, but now I have a place to grow from.  Great to be training again for real.

Training Log: Entry 1991

Captains of Crush Grippers

#2
1x13
1x9
1x4

25 second hold


Trainers
1x57


Notes: Strategy was to hit a set of max reps, then take as few sets possible to match the total number of reps. Then timed holds and rep outs per normal.

Training Log: Entry 1990

AM WORKOUT


Dips
8x25

superset w/

NG Chins
4x20
4x15


Notes: Was going to be a larger workout, but wife ended up getting hurt on a run, so I went to rescue her and nurse her back to health.  Finished workout in the afternoon.



PM WORKOUT


Dips
4x25


superset w/

NG Chins
4x20



3 way shoulder raise circuit (front, lateral, rear lateral) w/10lb DBs
3 sets


Hammer curls 10lb DBs
1x100


DB tricep extensions 10lb DBs
1x100


Band pull aparts
1x100


Blast strap fallouts
1x20


Notes: Just wanted to see what I could.  Recent cold snap made temps below freezing, which boded well for my Doc's "no breaking a sweat" policy.  Next week, I'm going to start training again for real, with a plan and some goals.  Going back to my previous structure of 2 upper days, 2 lowers, and an events type day.  Stealing a ton from 5/3/1 for the upper body work, doing whatever I can for the lower, and most likely just pulling the prowler arm over arm until I can do anything else for events.

Training Log: Entry 1989

Captains of Crush Grippers

#2
Ladder up to 5 (1,2,3,4,5,2)

1x9

20 second hold


Trainer
1x55


Notes: Threw in some variety on this one. Just going to keep having fun with it. Already seeing my forearms responding to the training. I've been doing my PT too, but I'm going to quit logging it for now as it's going to get repetitive, but I'll document any milestones. My ROM on the left knee has already improved slightly, and it's now about as good as it was when I was injured. Makes life easier, as I had adjusted pretty well to that ROM. Still staying off it as much as I can, per the Doc's orders.

Training Log: Entry 1988

3 way shoulder raise w/10lb DBs
3 sets

Notes: Part of just a general workout I threw together today to make the most of my freetime and prep for my thanksgiving feast. I really liked this from the Kroc program, so glad to keep it in.


Hammer curls, 10lb DBs
1x100


Notes: Awesome forearm pump with this.


Band pull aparts
1x100


Blast strap fallouts
3x10

Neck harness
1x50



KNEE REHAB

Heel slides
4x15


Knee extensions
4x15


Notes: Plan to hit a few more rounds of these today. Nice to see my ROM increase.

Training Log: Entry 1987

Dips
4x25
4x20
2x10

superset w/

NG chins
4x20
6x10


Band pull aparts
1x100




KNEE REHAB

4x10 knee slides

4x10 knee extensions



Performed twice today


Notes: Ditching the Slingshot cuffs actually made my elbows feel better on the chins.  Go figure.  Had my follow-up with my doc and he said I can actually break a sweat in a week, so still keeping things light while I have some open stitches.  Once I get the green light though, it's game on for training, and I'm holding nothing back.  I don't care how limited my movements are; I can make a workout out of a tricep kickback and a unilateral calf raise that'll make me bleed.  Still, pleased to hit 200 dips in one workout without sweating.


Going through the fun HMO process of getting my physical therapy approved, but at least until then the doc has given me some rehab exercises to perform.  Going to hammer them as much as I can between ice and everything else.  Also, apparently I wasn't supposed to be walking around on my new ACL without my brace or crutches.  Oops.  So now I'm back to those, but the doc was at least surprised that I've been totally off the pain meds since Sunday.


Mrs called me out on my anorexia today, so I'm looking forward to Thanksgiving.  Still haven't weighed myself.  I think once I can start training in earnest I will finally step on the scale to establish a baseline.

Training Log: Entry 1986

Captains of Crush Grippers closing

#2
1x8
1x7
1x6
1x5
1x4
1x3
1x2
1x1

Trainer
1x50



Notes: I know I should really be doing the squeeze and hold on these to get some carryover back to strongman, but right now I'm just trying to get back into form with them. It's amazing how fast it comes back.

Training Log: Entry 1985

Dips
6x20
1x30

superset w/

NG chins
4x20
1x10

Pull ups
1x10

Chins
1x10



Notes: Still sucking wind hard.  Been 18 hours without painkillers now, so hoping that'll go away soon.  Absolutely stir crazy.

Training Log: Entry 1984

Dips
4x25

NG chins
4x20
1x10


Notes: Quick workout.  Recovering better than I was a few days ago, but cardio is still taxed pretty good, and I don't want to sweat too much while I still have the wrap on my leg.  Getting excited about going full tilt with the upper body soon.

Training Log: Entry 1983

Captains of Crush grippers

5x5 w/ #2
1x50 w/trainer


Notes: It dawned on me yesterday that I could get back into these with my current restrictions.  I was able to find my 3, 2 and trainer.  Pretty sure my 1 and 2.5 are at work.  This wasn't too challenging, but wanted to ease back into these, as they've hurt my hands pretty good in the past when I got too hardcore too quickly.  Really excited about the potential here.

Training Log: Entry 1982

Dip ladder superset w/band pull aparts
1,2,3,4,5,6,7,8,5
1,2,3,4,5,1


NG chins ladder
1,2,3,4,5,6,4
1,2,3,4,5,4


https://youtu.be/tmUYibavdF8


Video is of the first set of each ladder.  I was happy to be back into training, but I was breathing like a train whistle.  Meds might be sapping my conditioning.  Still, good to know this will work for the time being.



General notes: Not weighing myself for a while.  Don't need that getting in my head.  2 days post op, feeling much better.  Pain is far more manageable. I miss my energy drinks, but I probably shouldn't have those while on pain killers.

Non training entry: My ACL reconstruction and meniscus repair was a success.  We ended up using the hamstring tendon for the ACL and had to trim out the meniscus since it was frayed, but it sounds like I still have a good amount of it left.


I pretty much fasted for 24 hours yesterday due to surgery/post anesthesia nausea.  Diet has been all over the place, but I think I can take a few weeks off program.


Moving forward, training is going to be lots of dips and chins for the upperbody, along with anything I can do seated.  Lower body is going to be whatever rehab I can do for the left side and lots of single leg squats, band curls and extensions for the right.


It's good to be healed again.

Training Log: Entry 1981


Axle strict press
3x188
2x188
13x115
Notes: Made today my "death row workout"; trained all the movements I like that I won't be able to train for a while post op.  Strict press has fallen, but big part of that is the instability in the knee.  Felt is hyperextend a few times, didn't trust it to really push myself.  Going to have to bring this up as I heal.  Can still take a little pride in pushing above bodyweight for a triple.

Shoulder circuit
3 rounds

Notes: Pushing this harder than I have in the past, stealing some things from the Kroc workout.  Going to really be hammering this as I heal.

Dip ladder
1,2,3,4,5,6,7,8,4
Notes: This is going to be a major part of my post op programming.  Shoulders were pretty fried at this point, but really want to push this as hard as I can in the future.  I love dips, and they're going to be a very easy upper body movement to accomplish compared to others.


DB rows 105
Tons of sets of 3 between major movements
1x20


General notes: Woke up at 185.6.  Absolute lightest I've been in years.  Probably the last time I was walking around at this weight was early 2007.  I can at least take solace that I am much leaner than I was then, and bigger, but it's really f**king me over mentally to be this light.  It's been good for my knee, but I cannot wait to gain some weight back.
Eating like a fat kid today since I have to start fasting at midnight.  Surgery tomorrow at 1100.  Will try to get in some reverse hypers later today.

Training Log: Entry 1980

AM WORKOUT


(7) Mat pulls 435
1x4 deadstop


Notes: Weird day.  Warm-ups were explosive, but work weight was killing me.  Wonder if travel, weight loss and training 3 days in a row are to blame.  Suppose I've been hitting low reps on this day as well, which is different for me, so may be burning out.  Either way, decided to play the rest of the workout light and save myself for the prowler in the PM.

Reverse hyper 50lbs
3:00


(3) Box squats
Warmed up to 230


Notes: Really happy with the ROM on these at least.  I know what to do post surgery.




PM WORKOUT

Prowler
Low handle to high handle pushes until dry heaves


Notes: I needed to buy one of these a decade ago.  I am such an idiot for holding out this long, and my wife is amazing for getting me one.  I don't think my street has ever been repaved, so as soon as I slapped on 90lbs to the prowler is was basically stuck to the earth.  I went through 3 pairs of shoes until I found some with enough grip to even get the damn thing moving, and from there every inch was a struggle.  I am amped, and can't wait to use this in rehab.  Going to be buying a rope soon so that I can at least pull this arm over arm while recovering.



General notes: Woke up at 186.6 again, even post cheat meal.  Forgot to log yesterday that I did an ab workout before the arm workout, and even got the neck harness back into the swing of things. Going to try to hit the prowler everyday until my surgery.  Drive it until the wheels fall off, as Gary Montoya said.

Training Log: Entry 1979


ARM DAY

Barbell curls 65lbs
5x20

Notes: High reps work so much better for me with these.  I don't care about the weight, just trying to get the pump, and this allows me to use the technique to get it.

V-bar pushdowns 50
5x20

Reverse grip hammer strength EZ curl to EZ curl superset w/45lb plate
4x10/10

Notes: Brought my straps to make the reverse grip easier, but still sucked.  Probably just not the right equipment for this.


Barbell skull crusher to close grip bench superset
5x15/15

Notes: Chest was really getting hit hard here, which was not ideal. 



Incline dumbbell curl to standing hammer curl superset
4x10/15


Reverse grip pushdown to close grip push-ups superset
4x15/failure


General notes: Woke up at 186.6.  Crazy arm day, last one I'll be doing, so nice to go out with a bang.  I won't be including a dedicate arm day in my future training, but I at least know how to make things sting a bit.  Planning on having my cheat meal today at Panda Express vs tomorrow.  Hydration is all over the place with vacation and medical appointments.  Same with diet really.  Be nice to get things a little stabilized in the future.

Training Log: Entry 1978

SHOULDER DAY


3 way shoulder circuit (Front raise, lateral raise, bent lateral raise)
3x20 (20 reps each movement)


Notes: I'll admit, this is the only 3 way I've ever had, but it was most likely as exhausting as any other. Going to keep this in with my shoulder rotation in the future.


Band pull aparts
4x25


Standing DB shoulder press ladder 50lbs
1,2,3,4,5,6,7,7
1,2,3,4

Notes: First off, this is completely off from the program, but this is my last week of workouts before my surgery, so I'm just doing what I want now. For those unfamiliar with ladders, you perform a rep, rest as long as it took to complete the rep (or have a training partner complete the same amount), then do 1 more than before, and repeat the process. A nifty way to get in a ton of volume quickly with little weight. I'm planning on doing this with dips after my surgery.



Hise shrugs 230
1x50


Notes: Again, totally not on the program.



General notes: Got a new scale at lunch, weights will be according to that from now on, so deviations may occur. Took some video of my anorexic physique before I go in for surgery. Didn't take any leg shots, which is most likely for the best. Will post them when I get them off my camera. Tonight's training honestly lit a fire under me. This time spent with the bodybuilding was valuable, I learned a lot, and I absolutely couldn't stand the way I was training. Getting back into what I know works for me brought back the old me. I'm going to take a lot of what I learned from this and apply it to what I already know works and use it to come back stronger than ever.


The old me is not a good me. Not by a longshot. I am coming back from this evil.

Training Log: Entry 1977

BACK DAY

Kroc rows
10x10lbs
10x20
10x30
10x40
10x50
10x60
10x70
10x80
10x90
22x100

Notes: Program deviation.  Was supposed to work up to a heavy set of 8 on meadows rows and stay there for 4 sets, but I wanted to get this done quickly.  Just kept grabbing the next dumbbell until I got to 100, then rested before that one big set.  Really focused on getting that lat contraction.


Lat pulldown
4x15


Chest supported rows dropset
4x12

Notes: Not listing weights since I was away from home and it doesn't matter, but once again, chest supported rows just feel like cancer.



DB shrugs 100
3x10

Notes: 2 second hold at the top of each rep.  Holy crap this felt so much more effective than what I've been doing.  If I bring shrugs back, I'll do them like this.



General notes: Still no scale, don't really care.  Skipped the hyperextensions for the sake of time.  Been eating off diet for a few days, excited to get back on.

Training Log: Entry 1976

Low incline smith bench
4x8


Notes: Training away from home, using what I got.  Smith really hammered the chest, I can see why it's so popular for physique work.



Flat DB twist press
10x10lbs
10x20
10x30
10x40
10x50
10x55
10x60
7x75

Notes: Goal was to work up to 10.  Twist really makes it tricky.


Dips
10xbw
10x25

Dropset
10x50
5x25
5xbw

10xbw



Jacked up incline sit-ups


Notes: Just wanted to get some abs in.  Forgot to train them last week.



General notes: No scale, no idea about weight.  Eating what I want for now, but eating lighter than normal.  Letting weight falls where it wants.

Training Log: Entry 1975


EARLY AM WORKOUT


(7) Axle Mat Pulls 435
1x5 deadstop
1x5 touch and go
1x6 deadstop


Notes: First set is always a grind. Seems like I still need a little time to "wake up". Still wasn't going until failure on any of these, but instead as soon as I felt my left knee start to turn outward on a rep. These are definitely going to be a staple in my comeback. The axle is keeping me honest, preventing me from hitching and swinging the weight, and it's just brutal to pick up.



Reverse hyper 50lbs
3:00


(4) Box squats stripset (only rest to change weight)
4x340+chains
8x230+chains
16x140+chains
32x bar+chains


Notes: Again, top set wasn't a failure set, but when I felt the knee start shaking. This really kicked my ass. Controlling the decent onto the box is killer.



LATER AM TRAINING

1 mile speed limp


Notes: Part of my job's monthly run. I'm regulated to the crippled group, which performs a 1 mile walk versus a 2.6 mile run. I was honestly pretty disgusted with many of my co-workers that chose to walk, as they used it as an opportunity to casually stroll, chat, and get zero benefit from the experience. I made it my goal to overtake every single one of them while limping, missing an ACL with a torn meniscus and fractured knee. Probably not smart, but I get to get a little pissed off every once in a while.




General notes: Woke up at 189.4.




http://tnation.t-nation.com/forum_images/auto/r/786x0/9/2//923c5_ORIG-Prowler_2.jpg


Included a picture of my brand new prowler 2, proof that I have the most amazing wife in the world. Didn't get a chance to play with it, but when I get back from my trip, I'm going to take it for a few runs and try to catch the prowler flu.


Got my full week's lifting in 5 days. Pretty stoked about that.

Training Log: Entry 1974


ARM DAY

Axle curl dropset
10x95
10x85
10x65
10x45
10x25

Notes: Once again, an axle instead of a barbell. This is lighter weight than the first time I ran this (which was with a barbell), but I was feeling it way more in the biceps. Checked my ego a bit and accomplished the goal of the movement. Lots of warm-ups too for volume.


Straight bar pushdown dropset
10x80
10x70
10x60
10x40
10x20


Notes: Using my plate loaded rig, so weights are in terms of plates. I need to apply some WD40 to it, because the middle portion would have a stopping point that was tough to overcome, but just a new stimulus to train with.



Cable curls 40lbs
5x15

Notes: Still on the plate loaded rig, using a lat pulldown bar with no rotation on it. 45 seconds rest between sets. I actually felt like I was going to puke around the 3rd or 4th set. Quite a sensation when it comes to curls. Lactic acid perhaps?


Lying grenade ball chain extensions
5x10

Notes: 45 seconds rest between sets. Not a program deviation: actually called for grenade balls and chains.


Axle reverse curls
5x15

Notes: Program called for EZ bar. Just the bare axle, used straps this time to save my thumb. 45 seconds rest between sets


Overhead tricep extensions w/light band
5x10

Notes: Program called for cable stack, but this works well. 45 seconds rest between sets.




General notes: Woke up at 188.6. Arm day is once again my least satisfying and most likely most needed training day. Prowler is supposed to arrive tonight, and tomorrow is going to be lower body day, so hopefully I can work that in. I've actually been enjoying training every day of the week so far, but I'm finding that the hard thing for me is to get my mindset right. I'm used to having one movement that I go balls out on and then the rest of the day is just kind of volume fluff work. With this, I can't quite gauge when to push and when to ease back on the throttle.  

Training Log: Entry 1973


SHOULDER DAY


D-ring chain lateral raises
3x20

Notes: Still really digging this movement. Following this routine has been beneficial in introducing me to some new movements I can include in my strongman training once I recover.


Band pull aparts
4x25


Axle strict press
Axle x 10
45x10
75x10
115x10
135x10
165x5
145x8

Notes: Few deviations. Program called for a barbell, I of course went axle. Was supposed to slowly work up to a top set of 10, but I wanted to make sure I had really hit it. It's hard for me to see such low numbers, but I gotta factor in the extra warm-ups and all the shoulder work done beforehand. I've been focusing too much on my push press though, it'll be good to get some more strict training in.


DB shrugs 105
4x25

Notes: Slight program deviation: took next week's shrugs, since I've been mixing routines a bit. Otherwise, this would've been barbell shrugs again. These are getting too easy. Will have to start using the farmer's handles in the future.




General notes: Woke up at 188.8 after a Taco Bell lunch yesterday. Hamstring seems completely healed, because my body is apparently a fan of irony. Supposed to be getting my Prowler II tomorrow: incredibly excited about that. Need to invest in a heavy rope so that I can pull it while my knee heals.

Training Log: Entry 1972


BACK DAY

SIGNIFICANT PROGRAM DEVIATION: Due to traveling, I'm mixing and matching this week and next week's programming based on equipment availability. This is technically supposed to be next week's back workout. I will also be using next week's arm workout later this week.


Meadows row 125
4x10

Notes: I can't believe I ever stopped training this movement. It's so awesome. Definitely coming back into my program when I recover from surgery. Lots of warm-up sets to get volume in.



Chins (Rotating grips: wide grip overhand, neutral grip, close grip on v-bar)
3x20


T-bar rows (old school)
10x45lbs
10x70
10x90
10x115
10x135
10x150
10x225
10x250


Notes: Knee stability increasing allowed me to push a little harder on these. Ended up with 4 plates and a quarter, using some hip pop for the reps.



Shrugs 405
3x20


Notes: Increased confidence with knee and technique is improving. I'm leaning back slightly so that the bar can slide up and down my legs versus hanging freely in space. More akin to how I would deadlift.



Hyperextensions
1x20 w/lightband
1x15 w/lightband
1x12 w/lightband +3 bodyweight



General notes: Woke up at 189.8. I'm eating slightly dirtier than normal, but not going crazy. Example: Instead of having leftovers for lunch, I went to Subway yesterday and ate the inside of a meatball sub with lots of veggies, and I had one of the higher carb quest bars. I'm kind of burning out nutritionally, but I also know that, with surgery coming up, I'll really need to stay dialed in to keep from falling apart.

Pulled hamstring is feeling much better today. Was worried it was another tendon issue that I had mis-diagnosed.    

Training Log: Entry 1971


CHEST DAY


Reverse band axle bench (normal bands at 18 hole)
5x115
5x165
5x205
5x255
5x295
5x335
4x385
3x385
5x355
3x365


Notes: Program wanted me to work up to a 5rm. Way I've got the bands set-up has it so that they stop providing support at the very top of the lockout, so it's amazing how quickly things sneak up on you. 355 felt like speed work, but 365 was a total grinder. Gave it a few tries just to get in a little more volume on the chest.


Low incline DB press
2x15x50lbs+light bands
1x15x50lbs+mini band
1x15x50lbs

Notes: Again, working around equipment limitations, but honestly not suffering with the bands. The weight is light, but it totally hammers the chest, and if the speed drops it's a total grind.


Ladder push-ups
3xFailture


General notes: Woke up at 189.4. Amazingly, pulled my left hamstring stepping over a garden hose yesterday. If I weren't already injured that'd really piss me off, but the left leg is already pretty fried so at this point it's just funny. Still trying to figure out how I'm going to go about my training this week, may have to just wing my arm day. On that topic, been thinking about training post surgery. Looking like I'm probably just going to become the bodyweight dip and chin champion, because it dawned on me that, even though I can come up with plenty of movements where I'm lifting weight without putting stress on my knee, I still have to LOAD the plates, which requires carrying them. Still, dips and chins rock, I've got a great set-up for them, and I honestly appreciate that kind of training more than this.


I am also really pleased with the amount of DOMS in my legs today. I don't think I'm going to have much trouble figuring out ways to generate a lot of intensity with little weight while I recover.

Training Log: Entry 1970

Reverse hyper 50lbs
3 minutes


Blast strap fallouts
3x12

Notes: 10 second hold on final rep of final set.


GHR sit ups
3x10



General notes: Woke up at 189.0.  Diet was a little dirtier than usual today.  Honestly just getting burnt out with eating so little.  Knee was a little achy last night, ended up carrying my kid trick or treating for about a mile.  Going to be training everyday of the week this week due to traveling on Friday.

Training Log: Entry 1969

Axle Mat Pulls (7)
6x405 (deadstop)
5x405 (touch and go)
8x405 (deadstop)


Notes: First time doing any sort of pulls in like 2 months due to various injuries. Continuing on my trend of not following old movements, went axle, deadstop and multiple sets. It's way different from what I've been doing in the past, which is a positive. Breaks terribly off the mats, zero flex, bar is way out in front of me. Had more in me on each set, but trying to avoid straining to prevent the knee from getting too messed up. Think this is going to be a big part of my training when I get back from injury.


(5) Box Squats stripset (only resting to change weight)
3x320+chains
5x280+chains
7x230+chains
9x190+chains
11x140+chains
13x90+chains
15x bar+chains
20x bar


Notes: This felt more like what I'm used to. Was good to really be able to push myself, even if the weight is light. I keep increasing the ROM each week along with everything else.



May try to get in some reverse hypers and ab work later today.



General notes: Woke up at 188.8 this morning. Cheat meal today was 5 slices of thin crust Papa John's pizza with lots of meat and pineapple chased with a carnivore protein brownie. The latter was ok. Texture was great, flavor needed a little work.

Training Log: Entry 1968

ARM DAY


DB curl/hammer curl superset
1x10/10 of 35lbs
3x10/10 of 30lbs


Notes: Really focusing on contracting the bicep through the movement and not just moving the weight.



Average band pushdown superset to lightband overhead extension
4x15/15


Notes: Program deviation.  This was supposed to be done with a cable, but I was training at home and my rig won't support this type of movement.  The bands did an awesome job though.


Axle seated curl to standing curl superset 45lbs
4x15/10


Notes: Program deviation as per usual: axle used instead of barbell.  With the seated curl, I assumed the point was the let the axle run into my legs to limit ROM, so that's what I did.



Axle skull crusher to closegrip bench (chains only)
4x15/15


Notes: Program deviation with the axle again.  Chains were actually part of the program, and they worked well.  Didn't need any additional weight, and my triceps were destroyed by the end.  Even got my pecs in a little bit.




General notes: Woke up at 189.2 this morning.  Was 188.8 yesterday after my cheatmeal, which was pretty awesome.  Knee keeps gradually getting more ROM and I can do more and more stuff with it.  Going to try some axle deads and some heavy-ish squatting tomorrow.

Training Log: Entry 1967


AM WORKOUT

SHOULDER DAY

Seated DB power cleans 20lbs
3x20

Notes: With 2 warm-up sets, this got pretty brutal. Program said to not stop moving for the entire set, just keep pumping the arms up and down. Really focused on moving the weight with the rear delts.


Seated bent over lateral 20lbs
3x20


Seated DB shoulder press
6x10lbs
6x20
6x30
6x40
6x50
6x75
6x85
5x90

Notes: Programmed called for a slow work-up to 6. My powerblocks only go up to 50, so I broke out the old adjustable DB handles to go higher. These things absolutely suck to get into place, since the collars extend so far beyond the plate that it's difficult to kick the bell up to the shoulder. Basically have to do a full body hammer curl. Still, once things got up there, this finally felt like a challenge, and it was nice to really push my seated press. May get some power hooks to make things easier.



DB shrugs 105
3x25


General notes: Woke up at 189.4 today. It's my 30th Birthday, and my wife surprised me with a Prowler 2 from Elitefts. I have an amazing wife. It shipped yesterday, so hopefully it'll be here soon. That's going to be a boon for my knee rehab, since there is no eccentric to deal with.

Planned to just have a massive cheatday today, but really just not feeling that. I'm going to have nachos for lunch, and slightly more low carb pizza than usual for dinner tonight, but otherwise I just don't like cheat food as much as I like being in shape and feeling good. I'm hearing from the Ortho today about my options, and maybe if I can still train heavy and hard I might finally go push the bodyweight up a touch. Planning on doing the 5/3/1 "Building the Monolith" template for that.


PM WORKOUT

Tabata slam ball slams


Injury update: Met with the Ortho today. Apparently, my ACL is just plain gone (can't find it on the MRI), my meniscus has a radial tear, and I have a small fracture where my knee meets my tibia. Looking at surgical reconstruction via harvesting my hamstring to make a new ACL. Going to wait a few weeks to let the fracture heal. Given 6-9 months recovery time post surgery. Things are looking up, as I finally have a way forward. Excited to get repaired and get back to the game.

Training Log: Entry 1966

BACK DAY


Kroc rows 135
1x20


Notes: Busted out the old adjustable olympic handles for this.  Missed these heavy rows, glad to see them back in the rotation.  Got a great pump from just the 1 set.


Chins (rotating grip: wide grip overhand, parallel grip, v-handle close grip)
6x10


Wide grip cable rows 140
4x8


Notes: Actually have the equipment for this amazingly.  Used a lat pulldown bar and gripped as wide as I could.  Really tried to focus on the lat contraction.



Shrugs 365
3x20


Notes: Felt a pop in my middle back on the 7th rep of the first set.  Might be a slight sprain or something.  No issues finishing the workout.


Hyperextensions
3xFailture

Notes: 30 second rest between sets, made it a nice finisher.


General notes: Woke up at 189.8.  Knee continues to get better.  Got a bunch of supplement samples the other day, to include a ton of BCAAs.  Keep meaning to take them before the workout to see the magic they hold, but keep forgetting.

Training Log: Entry 1965


CHEST DAY

Low incline axle press 230
2x6
1x3
1x5
1x4


Notes: Supposed to be 4x6, but hit the j-hooks on the third set and it threw things off pretty hard. Threw in an extra set at the end just to get in all my reps. Still, really felt this hammering the chest today, getting a better emphasis on the contraction.


Flat DB press
10x105
8x105
8x105+reactive slingshot
7x105+reactive slingshot
13x50+miniband


Notes: Supposed to be 5x10, but I hit the intent at least. Got a little creative with my toys. I have a metal catapult too that my wife stole for assisted push-ups, I should bring it back into the garage. Really just need to hunker down and get some 75-80lb DBs just to have a nice middleground. On the final set, really focused on contracting the chest, and it seemed to drive the point home.



Feet elevated wide grip push-ups
3xfailure


Notes: Put my feet up on a keg. As long as I put the right foot up first, the knee doesn't mind. Left knee is still death otherwise.




General notes: Woke up at 189.0. Knee continues to improve, slowly but surely. ROM is significantly better, and I can perform most of my everyday functions without thinking about them. Still hitting an occasional twinge, but otherwise sound. Getting my MRI report/images today, going to get an unofficial diagnosis from my father-in-law, and then the official one on Wed. Got a little Juggernaut action figure hanging out at my desk at work now to be my rehab motivator. He looks pretty pissed off. Also, like me, his knee can twist in all sorts of crazy directions.

Training Log: Entry 1964

LOWER BODY REHAB


Box squats (box+6 mats)

Worked up to 280+light bands for 3


Notes: Just wanted to get a feel for my knee stability. Strength is still there, and I felt like I had an easy 400 in me, but knee was slipping around a little on these so I decided to cap it. Used bands because I felt like they'd act as an artifical stabilizing device for my knee (based on the observation Westside barbell had in regards to certain lifters using band tension too often and LACKING the ability to stabilize when it came time to free squat. Felt I could use that to my advantage).



Reverse hyper 50lbs
3 minutes


Notes: This is still viable for the most part. Have to be cautious about letting my left foot run into the heel of my right on the concentric, as that gets my knee to flare.


GHR
3x5


Notes: This wasn't very knee friendly. I gutted through it, but I'm going to have to find a different movement next time, or try it next week and if it doesn't fly, switch. Maybe kettlebell swings.




Massive box squat dropset (only resting long enough to change plates)

5x280+chains and lightband
5x280+lightband
5x230+chains and lightband
5x230+lightband
5x190+chains and lightband
5x190+lightband
5x140+chains and lightband
5x140+lightband
5xbar+chains and lightband
5xbar+lightband
5xbar (free squat)


Notes: Trying to create as much intensity as possible with as much weight as I can safely handle, so throwing in just about everything here. Made a conscious effort to not plop onto the box for any reps, which really kept the tension high with the bands and chains. This still wasn't quite the intensity I've put out in the past, but it's not bad for 2 weeks post injury. I am really hoping I don't need surgery, not due to a fear of surgery, but more so that this time spent healing hasn't been wasted.




General notes: Woke up at 190.0. Knee felt a little more swollen than normal 1 day post being without a brace, but also has way better ROM, and I was able to sleep without being conscious of my knee position through out the night. Thing going without the brace was the right call.

Training Log: Entry 1963


EARLY AM WORKOUT


Blast strap fallouts
3x10

Notes: 5 second hold on very last rep, really getting a tight contraction on these.


GHR sit-ups
3x10

Notes: Really happy I can do these again. Going unwegihted, very slow, focusing on squeezing the abs.


Neck harness 45lbs
1x50



LATER AM WORKOUT

ARM DAY


DB bicep curl dropset (all one big dropset)
10x50
10x40
10x30
10x20
10x10


Notes: I should really start lower on these and make smaller jumps, as my technique isn't as conducive as I'd like. Getting more delt involved on the heavier sets.



V-bar pushdown dropset (all one set)
10x80
10x65
10x50
10x35
10x20


Cable curls (45 second rest between sets)
5x15x30lb


DB extensions on flat bench (45 second rest between sets)
5x10x30lb


EZ bar reverse curl (45 second rest between sets)
5x10x35lbs

Notes: That's assuming a 15lb EZ curl bar.


EZ bar incline skullcrushers (45 second rest between sets)
5x10x65lbs



General notes: Woke up at 188.6. This arm day was much faster than last week, and more within my wheelhouse. Big fan of dropsets and short rest periods, and by the end I had a pretty decent pump going. Really focusing on contracting the muscles rather than just moving the weight. Trying today without my knee brace to see how it goes. I feel like all the limping is just reinforcing bad walking mechanics and as a result my left calf muscle feels shortened (standing on my heel really stretches it out and burns). I'm getting itchy about healing this damn thing.

Training Log: Entry 1962


SHOULDER DAY


Leaning lateral raises 20lbs
3x20


Band pull aparts
4x25

Notes: Really focused on squeezing the contraction at the end here. Normally, I pump out pull aparts with pretty minimal ROM, just hitting the end over and over again, but this time I made sure to return my hands in front of me for each rep and drive really hard to the end. Made a difference.



Axle strict press
6xaxle
6x58lbs
6x115lbs
6x148lbs
3x188lbs
6x168lbs
6x158lbs
6x148lbs


Notes: This was supposed to be a military press where I slowly work up to a 6 rep max, with at least 4 sets being work sets. Switched to the axle, and then hung around a little bit after hitting the 3rm, just trying to get in a little more volume. Suppose I could work up a little more gradually next time, but I honestly had no idea what I was going to put up, between the shoulder work beforehand and the bum knee. I still can't fully straighten it, so it's like trying to balance on one leg, which makes stability with overhead work a little tricky. I think the forced time off of push presses are going to be a good thing though, as my strict press needs some work. Bodyweight for 3 on an axle after all the work beforehand isn't terrible, but I used to have a lot more in me.


Barbell shrugs 335
5x10


Notes: Biggest factor is that I'm still not able to really heavily load the left leg. Can still get a decent trap workout, but I'd really like to see more weight on these movements. I'm hoping that, if nothing else, I can get a knee immobilizer at my next appointment so that I can start loading up.



General notes: Woke up at 188.6. Lightest I've been in a long time. I can actually feel some pain in the front and outside of the knee at times, which is honestly probably a positive sign, as it's means the swelling is reducing enough to get to properly diagnose what the hell is going on. The bruising on my foot/toes is reducing. ROM is improving and the speed of my limp is increasing. I was able to carry the 100lb plates around the gym today without much concern, and I've actually moved my yoke a few times without the knee buckling. It's as good as can be.

Training Log: Entry 1961


BACK DAY

Meadows rows
10x100
10x110
10x120
10x130

Notes: Again, not counting warm-ups. Always been a big fan of these. Really focused on contracting the lat hard at the top.


Wide grip lat pulldown 140
4x10

Notes: Weight is light, but this is a plate loaded lat pulldown, so not sure how much weight is actually being moved.


Chest supported barbell rows 135
4x8


Notes: Don't have a chest supported row apparatus, so had to get creative. I set myself up in my glute ham raise so that the pad was on my stomach/chest and rowed a barbell off the floor from there. Steve Pulcinella demonstrated a similar movement in his Ironsport Method book, but for his you set-up like a normal back extension to really hammer the errectors. This "worked", but like ever other time I try chest supported rows, the limiting factor was that the chest pad was crushing my diaphragm and making it harder to breathe. Still got a decent contraction. Got a couple other work-around ideas I might try in the future.


DB shrugs 105
3x20



General notes: Woke up at 189.8 (scale was fighting between that and .6). Still have more of the workout to do, but ran out of time this morning, will finish it later (3x20 hyperextensions against bands. Funny note, there is a typo in the program that says to perform 30 sets of 20 reps...god I hope that is a typo). Gaining a lot more mobility and stability in the knee. If I didn't have an MRI scheduled and a meeting with an Ortho, I'd honestly be training the damn thing by now. I am hoping this is the sign of just a partial tear.

Training Log: Entry 1960


AM WORKOUT

CHEST DAY


Reverse band axle bench 350+normal short bands
5x5


Notes: I always forget how much reverse band stuff sneaks up on you. Everything would feel fine, and alluva sudden I'd be out of gas in the middle of the ROM. Had it set up so that the bands stopped providing assistance at the very top. Really tried to focus on getting the chest versus the triceps in on this. The axle was a program deviation of my choosing, going to try to use that whenever possible so that I don't lose the feel of the implement.


Low incline DB press 105
2x8
1x7
1x5


Notes: Supposed to be 4x10, but was running low on time so cut rest periods short, and only have the 105s to work with. I'm not listing all of my warm-ups on these exercises, but I'm doing quite a bit to get in some volume.


Dips
2x10 w/20lbs

Dropset
1x10 w/20
1x5 w/10
1x5 w/BW


Notes: The dropset at the end was supposed to be 3x10, but I just had nothing left in the tank. This type of training is definitely challenging, not used to hitting the same muscle for so many movements in a row. Hard to see such low numbers, but it means I'm getting stronger.


PM workout

Tabata slam ball slams


Notes: Been racking my brain for conditioning work I can do and re-stumbled upon this gem. Trick is to bend at the waist versus the knee to grab the slamball. First rep or so was a little tricky, but after that I fell into a good groove. Think I'm going to end up getting pretty good at these. Got a birthday coming up as well and may treat myself to a prowler that I can pull arm over arm with a rope.



General notes: Woke up at 191.4. Once I get a diagnosis on my knee, I'll be more willing to commit to a diet 1 way or the other. I'd like to see 186 on the scale, as that should mean that I'm walking around at 7% bodyfat, but at the same time I am really missing the quantity of food I used to eat. I don't even care about eating junk food, I just want to eat bigger. Knee is getting better every day. Now, even it's moments of instability are more stable than before. I'll feel the knee shift slightly, but it won't give way. I've been able to get away with more movement now, although the ROM is still terrible. My legs are actually a little sore from my workout on Saturday, so that's a positive.

Training Log: Entry 1959

LEG PREHAB

High box squats (box+7 mats) w/buffalo bar
4x25


Notes: Height is just at the level where knee wants to give out. Focusing on not locking out and keeping tension on the quads. Amazingly, the right quad fatigued before the left. I imagine it's been taking on more of the work with my limp.


Buffalo bar good mornings
4x15


Notes: Didn't bother my knee, but since I couldn't fully straighten it, a little harder to get tension on my hamstrings.


General notes: Woke up at 189.6. Knee continues to improve, limp is getting more fluid. Psuedo cheat meal today of a 6" wrap with turkey, roast beef and heavy mayo, along with a quarter of a low carb pizza and a quest bar.

Training Log: Entry 1958


EARLY AM WORKOUT


Blast strap fallouts
3x10

Notes: Like the ab wheel, but less stress on the knee joint, since I remain more upright.


Seated band crunches w/average band
2x10
1x21


Notes: As much as it's popular to bag on Louie Simmons these days, I'm so thankful for all the time I spent reading Westside Barbell/Elitefts stuff, because I know of a million different exercises that I can do. As much as I love the GHR sit-ups, these were pretty slick.

Plank
2 minutes



LATER AM WORKOUT



Arm day (I've become everything that I hate)


Down the rack barbell curls (no rest between sets)
10x115
10x105
10x85
10x65
10x45


Notes: Used the commercial gym by my house for this. Thought it would have preset barbells, but no such luck, so I was curling a texas power bar in a squat rack for this. Wasn't strict form, used a little English, but still blew the arms up something fierce.


DB curl/hammer curl superset
2x10/10 of 20lbs
1x10/10 of 25lbs
1x10/10 of 30lbs


Notes: Perform all reps with one arm, then the other. Biceps were torched from the BB curls at first, and got better as I went along.



Hammer strength preacher curl reverse grip/normal grip superset
4x10/10 w/45lb plate


Notes: Next time, use straps for reverse curl. Puts too much stress on the thumb. Thought the gym would have a normal preacher curl station, but this did the trick.




Tricep rope pushdown/overhead extension superset
1x15/15 of 30lbs
3x15/15 of 20lbs


Notes: Weights are embarrassingly low, but my triceps were getting fried from these.



Dumbbell overhead extension/bench dip superset
4x15/15 with 30lb dumbbell

Notes: That feeling when you grab a weight that you think is going to be a warm-up and it turns into a working set. I was supposed to do 20 reps on the bench dips, but had no chance. Feet were on the floor versus on a bench.



Down the rack skull crusher (no rest between sets)
10x65
10x60
10x55
10x50
10x45


Notes: Performed with a straight bar on a flat bench. Needed a slightly wider grip to not destroy my elbows.



General notes: Woke up at 189.8. With a little smoke and mirrors, I saw a full on 6 pack in the mirror today. After this workout, it's clear to me that my arms are weak, and as much as it's killing my soul, the arm day is probably going to be a positive thing for me. I may do some of them in my home gym when I can get away with it.