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.