Training Log: Entry 2114


DELOAD

Axle press DROPSET
10x146
10x126
7x106
7x86
7x66
10xAxle


Notes: The topset wasn't AMRAP, just enough to get the blood flowing before the rest of the dropset.  Left shoulder is still painful, but I think it's mending.


NG Chins DROPSET
7x105
5x80
5x55
5x30
10xBW


Notes: Still destroys my right elbow.  I think I'm gonna be done with heavy vertical pulling soon.  Maybe stick with it for the lat pulldown since I seem to still be able to get a good lat contraction with it, but for chins I just feel like I'm moving weight vs working the muscle.  Might instead switch to 5 minutes max chins or something similar.


Axle curls
1x170


Band pushdowns
1x50



Kroc rows 105
1x35


General notes: Woke up at 194.8.  Honestly, my nutrition has been off point for like the past week or so.  Just not feeling the urge to eat as much as I need.  I'm not moving off menu, just off dosage.  Although I guess with this being a deload week that should be expected.

Also, with all the Sports Authorities closing I was able to get a discounted landmine.  I've got 2 now, which will make car deadlifts even easier to set-up.

Training Log: Entry 2113

AM WORKOUT


Treadmill
Running 30 minutes at 7.5mph
Incline 3


Notes: Kept garage door closed for maximal suckage.  Really reaching my limit on tolerance here.  Think my plan to bring the incline back down and the speed up will be good on the knee.



Also did some grippers in there.  I've been getting lazy with my grip training now that my other training is getting more and more normal.





PM WORKOUT


Prowler 70'ish (high handles)
2x110lbs
2x90lbs
2x70lbs
2x50lbs
2xunloaded


Notes: Wouldn't call this a dropset, as I was taking about 30 seconds between each trip, but it was still an asskicker.  Getting more and more comfortable with pushing heavier on the prowler.




General notes: Woke up at 196.0.  No cheat meal today; wife is running a race this weekend and we normally celebrate by going out to eat, so I moved things around.  Plus, had a 4 hour headache today that just sapped my appetite.  Took some excederin and it went away instantly. Need to keep that at my desk.

Training Log: Entry 2112


AM WORKOUT

Seated chain suspended buffalo bar good mornings
5xBar
5x100
5x140
5x190
3x230
3x280
1x320
5x340


Notes: I am listing this under AM workout, but I actually did THIS part after work.  I tried hitting this first thing in the morning, but just had no gas in me.  Just like deadlifts, I need a few meals in me to break the weight off the chains.  Whereas in the morning I couldn't move 280, this afternoon I did some damage.  I'm going to make this a regular approach to this training day; hitting the assistance work in the morning then the heavy stuff in the PM.



(5)Axle mat pulls 123
100 reps


Reverse hyper 110
5x10

superset w/


Leg raise off bench
5x15



General notes: Woke up at 195.8.  Right elbow a little pissed off, but otherwise feeling fresh.





PM WORKOUT

Treadmill

Running 30 minutes at 7.5mph
Incline 2


Notes: Sticking with the speed while increasing the incline.  This has moved down from challenging to taxing.  My cardio and body is holding up, it's just my tolerance for monotony that is getting hit.  I might ramp up the incline 1 more time and then head back to 1 and up the speed.

Training Log: Entry 2111



Deload bench


Incline DB press dropset rest pause 105s
(4)1x8
(3)1x5
(2)1x4
(1)1x4
(0)1x4
(0) 1x13x50s


Notes: With no first set of axle bench, I figured I could up the weight on the DB presses.  Left shoulder is feeling a lot better on these.  Next time, need to wear my squat shoes, as the heel helps with driving.


D-ring lat pulldown 190
1x9+3+3 (rest pause)


Notes: This was intense.  Right elbow was screaming a little at the end.


DB hammer curls 50s
4x8


T-bar row dropset
10x5plates
10x4plates
10x3plates
10x2plates
10x1plate


Notes: Still a pleaser.  Really happy to have rediscovered these.



General notes: Woke up at 193.8.  Haven't been eating as well at work; schedule has been screwy.  I'm finding a few parts of these workouts I like, but for the most part it's just not clicking well.  However, my body is feeling much more recovered.  I think this might be a good "training vacation" approach to throw in every few months; a week of lower volume and higher intensity of effort sort've stuff.

Training Log: Entry 2110


(4) SSB box squats +3 sets chains
1x100

Notes: Going to try to deload more seriously this week. Plan is to ROM progress this down and add small amounts of weight along the way. Have to focus on moving slow and smooth with this. I moved quickly out of habit a few times and I could feel things slipping around. I'm still not actually authorized to do this officially (for those that are following my log as a model for recovery).

(6) Axle mat pulls 123
100 reps

Blast strap fallout hold
2:10

Reverse hyper 100lbs
4x15

Neck harness 45lbs
1x82 up and down
1x36 side to side

General notes: Woke up at 195.6. I've worked up to a 8" box for 1 legged jumps in my physical therapy. Things are moving along smooth, but it's hard to avoid the temptation to push stupidly hard.

Training Log: Entry 2109

Treadmill
30 minutes running 7.5mph
Incline 1


Notes: Well, I sorta saw this happening.  I don't want to "lose" this level of conditioning I've developed with my running.  Pushed the incline up to 1, dropped the speed down .5, still made the full half hour.  Felt great, no pain, cardio held strong.  Guess I'll keep playing this out until I can do some real medleys.


Woke up at 195.2.  Feeling slightly sick.  Just an annoying cold.

Training Log: Entry 2108


Axle strict press
5xAxle
5x66
5x123
5x148
3x168
7x188
7x168
7x148

DROPSET
13x113
7x93
7x73
7x53
7xAxle

Notes: First day with the dropset protocol. Liking the approach, even with the babyweights. I'm thinking of cutting out my descending sets from 5/3/1 and just making them part of the dropset so I can get some more weight moving. Left shoulder is really junked up; think I'm dealing with an impingement again. This is the second time I got one after pressing twice a week; maybe now I will learn.

Kelso shrugs 50lb DBs
5x12

Notes: Performed between sets of presses. Meant to note that I'm going super old school by standing up and placing my forehead on the pad of an incline bench to keep myself properly situated.

NG chin DROPSET
6x105
5X80
5X55
5X30
10XBW

Notes: Right elbow wasn't liking this. I was pleased with the weight moved, but not with the lat contraction.

Axle curls
1x160

Band pushdowns
1x50

Kroc rows 105
1x32

General notes: Woke up at 196.0. Honestly wasn't really happy with how this day broke down programmingwise. Felt like I left a lot in the gym. Didn't really have the intensity I'd like to go with the low volume. I'm thinking I'll ride this out for a month just to give my body a break and then go back to what I know works.

On an injury update related aside; carried my wife from the couch to the bedroom with no knee snafu.

Training Log: Entry 2107


AM WORKOUT


Treadmill
30 minutes of running at 8mph
0 incline

Notes: With that, I have completed my Return to Running program as prescribed by my physical therapist. I am happy that I never had to regress on it, and it was enjoyable setting goals and beating them on something semi-athletic. That said, now that I am complete with it, I have zero desire to continue running for such long distances/durations. I intend to keep running until I am authorized other activities, but my plan moving forward is to keep it around 15-20 minutes and focus more on increasing the intensity via the incline. If I'm feeling really good, I may increase speed, but my experiences past have shown that running much faster than this can cause some pain.

Woke up at 196.2 this morning. Slight jump, but I had a lot of sodium yesterday.



PM WORKOUT


Prowler (high handles) 80' DROPSET
2x80
2x70
2x60
2x40
2x20
2xProwler


Notes: Friction was high today. Lot of effort to move the prowler.  Kept rest times minimal, but was taking breaks during trips.  Good workout, not much impact on surgical site.


Cheat meal was the inside of an Ultimate Cheeseburger, 2 tacos and halfsie fries (half regular, half curly) at Jack in the Box.

Training Log: Entry 2106








Seated Chain Suspended SSB good mornings
5xBar
5x115
5x155
5x205
3x245
1x295
2x335
9x245






Notes: Numbers are less than I'd like, but this was a morning training session rather than an afternoon one, so my ability to strain was limited.  Felt MUCH better this week compared to last.








(7) Mat pulls 123
100 reps




Notes: I have not been officially cleared to lift heavier with the knee yet, but I'm getting frustrated with the lack of communication between my surgeon and my physical therapist (the surgeon says to follow physical therapy's guidelines, physical therapy says to follow the surgeon's guidelines). I am taking this slow and ROM progressing it, and maintaining control the whole time.  Far more exhausting on my middle back than what I was doing before.







Reverse hyper 100lbs
4x12






superset with




Leg raises off bench
2x15
1x10
1x12








Notes: Those leg raises are no joke.  Really lighting up my abs.










General notes: Woke up at 194.4.  Slight life stress yesterday limited my appetite.  Joints and ligaments feeling much better.  Think I'm developing slight shin splints from the running.  I'm achy, but not around the surgical site.

Training Log: Entry 2105


Treadmill
30 minutes running at 8mph
0 incline


Notes: Kept the garage door closed to make things suck more.  Wanted to quit a few times through this.  Knee is a little achy after the fact, but it tends to go away.  I'm almost complete with the return to run program, which I guess is cool.

Also, holy crap, that's 4 miles.  The last time I run 4 miles I was probably in a college sophomore.  And yes, that means like 2004. God I'm getting old.



General notes: Woke up at 195.2.  I think I've found my weight setpoint.  I really have no ambition to force more weight at this point, and my bodyfat percentage is passable here.  I know that it will be easy to get lean from here if I choose.  However, I'll ultimately let performance dictate nutrition.

Training Log: Entry 2104

NG Chins
1x35

Notes: Just making this a warm-up for my upper body days.


Axle bench
5xAxle
5x75
5x115
5x165
5x205
5x225
3x255
14x285
17x225


Notes: On the 285 set, the very last rep wasn't locked out, but I didn't want to keep driving with my legs to get there.  Left elbow is feeling beat, but this went surprisingly well.


DB hammer curls 45lbs
5x8

Band shoulder dislocations
5x10


Notes: Sets in between sets of benching.


Incline DB bench dropset restpause 50lbs
(4)1x20
(3)1x10
(2)1x10
(1)1x10
Flat 1x10


Notes: Numbers in parenthesis indicate incline setting by hole.  Protocol was to hit the set, then rest pause for 12 reps, lower the incline, repeat until flat.  This was a hard effort, but not balls out.  Left shoulder and elbow are pretty tweaked, and I'm due to deload, but wanted to at least figure out the new program.  Think this will work well.



D-ring lat pulldown 160lbs
14+5+4 (rest pause)

Notes: First time in a long time that I really felt like I got anything from heavy lat pulldowns.  I think all the time spent hitting the NG chins paid off, as I have a bit more "mastery" over my back.  Think I can get a lot out of this. This one really felt balls out.


T-bar rows dropset
8x5 plates
8x4 plates
8x3 plates
8x2 plates
8x1 plate


Notes: A solid effort.  Back was really feeling it.



General notes: Woke up at 195.2.  Think I'll need to take things easy next week during my dleload to give my joints a chance to heal up.  Most likely found my limit with the daily training.  Really like what I've come up with here for a change of pace.  With the lower volume, I was really able to push the weight and intensity at the same time.

Training Log: Entry 2103




Single legged SSB box squats 305+chains
1x14+1


(0) SSB box squats
1x100




Notes: Was feeling much better coming into this today compared to last week, but that set of 14 was really balls out. Ideally, I'd have done 6 more on the rest pause to make it 20, but I could tell that I was pushing into dangerous territory due to how much my leg was trembling.  Just going to keep slowly progressing at this point.


I've now hit 100 reps off of the box with no added patio pavers. I think my next step forward is to reset it to 7 mats, throw some chains on the bar and very slowly add some weight while increasing the ROM. This has been a good way of keeping me from getting too far off the throttle.  I've also considered reverse bands as a way forward, due to how they'll help with the traction of the bar along with taking pressure off the knee at it's most vulnerable position. Few ways forward here.




Blast strap fallout hold
2:10




Axle deadlifts 66lbs
1x100




Reverse hypers 100lbs
5x10



Notes: Need to make sure to "rock" the first rep up, rather than just go straight from a deadstop to the top of the concentric.  Takes pressure off the surgical site.






General notes: Woke up at 195.0.  Been very warm the past few days.  Knee is less puffy from yesterday's run. Left shoulder is pretty achy; think I was right on the verge of another impingement from all the pressing. Changing programming at a good rate.

Training Log: Entry 2102


Treadmill
Walking 5 minutes at 5mph
Running 25 minutes at 8.1mph
Incline 0


Notes: Breaks down to a 7.4 minute mile (7 minutes, 24 seconds).  It was nice to push myself, but I can feel my knee is a little puffy after this.  Not going to exceed 8mph for my next go.  This is my last workout with required walking.  Next up is 30 minutes of solid running.



Woke up at 195.2.


I have ceased my daily training this week due to signs of overuse.  The most alarming feeling was a shooting pain through my elbow down to my forearm, forcing my middle 2 fingers to lock in place.  I think daily training was a great idea, but I most likely discovered the ceiling on it for now.  This next phase is going to be lower volume, higher intensity of effort, with possibly some every other day capped training.

Training Log: Entry 2101

Axle strict press
5xAxle
5x66
5x123
3x138
3x158
9x178
10x158
12x138
3x10x123
2x9x134

Notes: Little sketchy on those final 2 backoff sets (158 and 138). Might've had another rep or 2. Left shoulder has been bugging me the past few workouts; feels like it's going to slip during the concentric. Probably pushed the volume about as high as I can for now. Think I'm going to start the new assistance protocol early.

DB rows 105
5x10
4x5

Kelso shrugs 50lbs
5x12

Notes: Rows and shrugs performed between sets of presses.

Axle curls
1x150

Band pressdowns
1x50

Kroc rows 105
1x30

Notes: Still making great progress on these.

General notes: Woke up at 195.2. After a cheat meal, that's pretty crazy. I've most likely been pushing the volume too high without enough food to compesnate.


Oh yeah, grabbed a blurry selfie as well.

I'm up a solid 10lbs from my surgery and I can still make out a few abs. And I ate pizza last night, haha.

Training Log: Entry 2100


AM WORKOUT

Treadmill
Walking 5 minutes at 5mph
Running 25 minutes at 8mph
Incline 0

Notes: Another successful run, and by my calculations I ran a 5k in there (in about 23 minutes and 15 seconds). That would be the first 5k I have run since 2008. I MAY have run one in 2013, but my memory is a little fuzzy on the particulars of that one day. Ran with the garage door closed to make things a little more miserable.

Pretty soon I will have maxed out the return to run program. I think my way forward is to start including any incline on the runs. The program says "no hills", but I imagine it's the DOWNHILL that is concerning vs the uphill.

Woke up at 195.2 this morning. I have been eating everything in sight the past few days and I keep maintaining or losing weight. I have a feeling I've been pushing the volume to ridiculous levels. 6 week training cycle will be over soon, and way forward I think is to swap volume with intensity of effort or training density. Thinking rest pausing for some stuff and EMOM for others.



PM WORKOUT


Prowler (high handles)
2x80'@70lbs
2x80'@60
2x80'@40
2x80'@20
2x80'@unloaded

Notes: No rest between runs, just ran it like a big drop set. Really good at increasing the suck factor while taking stress off my surgical site. The sprints were getting to be a little too intense. Loading things heavier slowed me down but allowed for some more intensity.

Cheat meal this week was Little Cesear's Deep Dish Stuffed crust. 5 slices. Had room for more, but knew when to call it quits. Actually ate pretty light today, so we'll see how this plays out.

Training Log: Entry 2099


Grippers
5x#2.5

40 seconds with #2

DROPSET
10x2
10x1
10xTrainer



Notes: Took 2 weeks off, didn't miss anything.  Still took it a little lighter for my elbows.


Woke up at 195.2, which considering everything I ate yesterday, is probably a good sign that I was underfed.  Good to be on the way to recovery.

Training Log: Entry 2098


AM WORKOUT


Seated Chain suspended SSB good mornings
5xBar
5x115
5x155
5x205
5x245
1x295
5x300
8x245




Notes: Slept poorly the night before, and just felt like I was a million years old getting under the bar this morning. Impromptu deload time. Hit it as hard as I could to still get some straining in.




Reverse hyper 90lbs
4x15




superset w/




Leg raises off bench
4x15




Notes: This was about all I had left.  Felt a slight tug at the surgical site during the reverse hypers, so I took it slow.






General notes: Woke up at 195.8.  I am feeling beat; elbows are trashed, lower back aches, and of course my right toe is sore.  I think I'm just about burning out from the super mega high volume I've been throwing at my body, which is timing out well since my 6 weeks are just about up.  I'm taking the day off from dips and chins to see if that helps.




PM WORKOUT


Treadmill
Walking 10 minutes at 5mph
Running 15 minutes at 8mph, 1 at 8.1, 1 at 8.2, 1 at 8.3, 1 at 8.4, 1 at 8.5
Incline 0

Notes: To clarify, the last 5 minutes I kept increasing the speed by .1 every minute.

I'm honestly amazed at how strong my cardio is for this. I'm not getting winded or fatigued, feel like I could run forever. Just holding back on pushing the knee too stupidly. Next up is 25 minutes.

Training Log: Entry 2097

Axle bench
5xAxle
5x75
5x115
5x165
3x210
3x240
14x270
21x210


Notes: This felt better than last session.  The weight felt heavier, but my air didn't run out like before.


NG chins 65lbs
5x10


Hammer curls 40lbs
5x12


Notes: Sets between sets of bench.


Axle strict press 128
2x10
1x9
1x8
1x7+2 RP

Axle strict pres 66
1x15


DB lateral raises 10lbs
6xpain


Notes: No real progress from last week. Probably just getting hammered with volume.


General notes: Woke up at 194.4.  Left elbow is pretty pissed off which is unusual; normally it's my right.  Going to go hard on the glucosamine.  Hit a PR of 80 dips at least.  Also, dropped a 10lb plate straight on my toe from waist height during the workout.  Thankfully it hit the knuckle and not the nail.

Training Log: Entry 2096


Single legged SSB box squats 305+chains
1x12+4+4 (rest pause)




(1) SSB box squats
1x100




Notes: Legs are just annihilated from all the running, so I slowed the progression down a touch. Really just wasn't wanting to do this, but once I got 2 reps into the workset I snapped back into it.  Those 100 squats are getting slower these days, but they're also feeling much better. I'll have to figure out my next step soon.  Left shoulder/elbow is getting a little achy from supporting my weight as well.






Blast strap fallouts hold
2:00




Notes: Abs just can't handle these like they used to.  Most likely because they're getting pounded from other movements.






Axle deadlifts 66lbs
1x100




Reverse hypers 90lbs
4x12




General notes: Woke up at 195.2.  Muscles are feeling beat, but the joints and ligaments are holding up well.

Training Log: Entry 2095

Treadmill
Walking 10 minutes at 5mph
Running 20 minutes at 8mph
0 incline


Notes: Pretty much just getting good at enduring the suck at this.  This is definitely the longest I've ever run at this pace, especially at this bodyweight.  I really don't like running, but just being able to do ANYTHING athletic feels great, and being able to see this as a challenge has kept me motivated.


Knee is feeling less achy.  Woke up at 195.4.  Daily training went well. Missed one session of 80 chins and 2 days of pull aparts, but for the most part consistent.  90 chins starting Monday.

Training Log: Entry 2094



Axle strict press
5xAxle
5x66
5x128
5x148
11x168
11x148
14x128
6x8x128


Notes: Decent day. I gas so hard on the top set over overhead work. Just always something I deal with.


DB rows 105
9x8


Kelso shrugs 50
5x10


Notes: All sets performed in between sets of presses.


Axle curls
1x140

Notes: Still just absolutely terrible. Great pain tolerance training.


Band pushdowns
1x50


Kroc rows 105
1x25


Notes: Hitting strict DB rows earlier seems to really make these more effective.  It primes my body to know what I want to be hitting and makes it so that I know when/how to really use some momentum.




General notes: Woke up at 196.0.  Left knee still a little achy; going to take it easier on it today.

Training Log: Entry 2093


AM WORKOUT


Treadmill

Walk 15 minutes at a 5
Run 15 minutes at a 8
Zero incline

Notes: This was a pleasant surprise. Knee was feeling a little achy the past few days, but I really hit my stride during the run and just felt awesome. That's actually a multi-year PR (probably dating back to like 2007) in terms of the longest I've ever run at that speed (but that's mainly because I only ever have to run 1.5 miles, which takes less than 12 minutes at that pace). It's just great to feel athletic again.

Woke up at 196.6. It's a big jump, but I'm holding a lot of weight in my guts. Big meal yesterday.




PM Workout


Prowler sprints 90'(ish) high handles
10xpowler+33lbs
4xpowler

Notes: Had some rain today, so the friction was nice.  Added some weight and things were smooth for the most part.  Knee is a little achy, but it gets pretty hard on my run days.  Rested 20-23 seconds between trips.  Conditioning seems to be pretty strong all things considered.


Small cheat meal this week; double orange chicken and beijing beef at panda.  No rice; just wasn't feeling carby.  Might eat a little off menu this weekend to compensate.  

Training Log: Entry 2092




AM WORKOUT




Treadmill

Walk: 15 min (5 at 4.8, 5 at 4.9, 5 at 5)
Run: 15 min (5 at 8, 10 at 7.5)
Incline 0




Notes: I keep changing how I log this workout, because I have no idea what I'm doing.  This is the longest I have run in a LONG time.  I think I'm going to keep the walk at a 5 speed, because I caught myself semi-running at times, which isn't the goal here.  The 8 pace was killer, and I think next session I'll try to do that for 10 minutes and then back down to 7.5, rather than going faster.


I just did the calculations and found out that an 8mph pace is a 7.5 minute mile, which is faster than I need to run in the first place, so I probably won't try to advance beyond that speed for the rest of my recovery.



PM WORKOUT


Seated Zercher Axle Good Morning Off Pins
5xAxle
5x75
5x115
5x165
5x205
3x255
1x295
1x355
2x405 (+1 Rep PR)


https://youtu.be/EUpmoj1mQnI


Notes: I'm just f**king unhinged, what can I say. I honestly considered going for a third, but after the second rep I started "losing time" and blacking out.  Finally sacked up and went without the sweatshirt today, and it felt better than with it.  Much more secure. No real pain.



Axle deadlifts 66lbs
1x200


Notes: I think I'm going to start upping the weight slightly on these, mainly because holy crap this sucks.


Reverse hypers 90lbs
5x10


superset w/

Leg raises off flat bench
5x10


Notes: Finally back to "heavy" reverse hypers.  Focusing on keeping them in control and trying to hold the rep at the top for as long as I can.  The leg raises were pretty brutal as well.  Pleased with this approach.



General notes: Woke up at 194.8 this morning.  Cut out the squats since my legs are absolutely destroyed between my run, physical therapy, and this workout. Exhausting day, but got it done.

Training Log: Entry 2091


Axle bench press
5xAxle
5x75
5x115
5x165
5x195
5x225
16x255
23x195


Notes: Was going for 20 on the set of 255, everything was moving smooth, but then I lost my breath on rep 15 and everything fell apart.  23 reps of bodyweight on the follow-up set seemed to redeem things to me.


NG chins w/60lbs
5x10


DB hammer curls 40lbs
5x10


Axle strict press 128
2x10
1x9
1x8
1x7


superset w/


DB lateral raises
5xpain


Notes: Rest periods were pretty short for the strict presses.



General notes: Woke up at 195.0.  No real issues. Knee is feeling strong.  Need to get another run in tomorrow.

Training Log: Entry 2090


Single leg SSB box squat 305+chains
1x10+5+4 (rest pause)


(2) SSB box squats
1x100

Notes: Going for my usual 20, but I felt my right leg tremble on rep 19 and I knew when I had pushed my luck far enough.  Still, 305+chains with 1 leg for 10 solid reps is pretty mind blowing to me, so I'll take it.



Axle deadlifts 66lbs
1x100


Blast strap fallout hold
2:00

Notes: Abs are just destroyed these days. Guessing running and jumping is beating it up.


Reverse hyper 70lbs
100 reps


Notes: No more 1x100, I think it's time to get back to some serious intention with these.  Really focused on contracting my back to move the weight versus just going through the motions. Think I'm going to start hitting a normal sets and reps approach from here.



General notes: Woke up at 193.8.  Think it's the coming down from the carbs and salt from my cheat meal.

Training Log: Entry 2089

Treadmill
Walk (Start at 4.5, increase by .1 every 5 min, end at 4.8 after 20min)
Run 7.5 for 10 min, incline at 0


Notes; Still no pain in the knee. I'm really amazed at how well my cardio is holding up during the run. Guessing that the prowler really helped out.


General notes: Woke up at 195.0.  Daily training for the week went well.  Highest set of dips was 77.  Did 70 NG chins a day minus Monday, and 100 band pull aparts a day minus Saturday.  Starting Monday, moving up to 80 chins a day and keeping everything else the same.

Training Log: Entry 2088

Axle strict press
5xAxle
5x66
5x123
5x143
3x163
8x183
8x163
9x143
5x10x123

Notes: Good day on the press. Meant to document that I haven't been using a belt on these (or anything for that matter). Operating theory is that, by keeping my core less stable, it will mean greater chance of instability occurring in my core rather than my knee. No idea if that makes sense, but sometimes things don't have to make sense to work.

DB rows 105
1x5
1x6
1x7
1x8
1x9
1x10
1x9
1x8

Kelso shrugs
2x3x105
3x10x50

Notes: Sets in between sets of pressing. DB rows were done in a strict style. Still figuring things out on the kelso shrugs, but the lighter weight made more sense.

Axle curls
1x130

Notes: These absolutely destroyed me today. Woudla figured the time away from grip training meant I was better prepped for these.

Band pushdowns
1x50

Kroc rows 105
1x20

Notes: Performed with straps. Not to my absolute limit, but pretty close. Very pleased to see I haven't lost a step on these. All this time training rows strictly has made it easier to understand how to employ these.

General notes: Woke up at 196.0. Honestly don't know what my goal is with my weight gain. This has been a very successful run, and I seem to be putting on primarily muscle based off of my observations in the mirror and my general fitness (I tend to assess based off of ability to continue to do bodyweight movements at similar numbers and impact on running). Guess I'll keep riding it until it stops. I figure once I can train my lower body for real I'll see a big spike.

Training Log: Entry 2087


AM WORKOUT

1 mile walk on pavement
10 min on treadmill (7 for speed, 0 incline)


Notes: Monthly walk at work.  Stride was MUCH better compared to last time.  No limp/stagger, very smooth.  Think the time on the treadmill has paid off.  10 min of running on the treadmill felt fine. Think I'll pick up running again easily.



PM WORKOUT


Prowler sprints (high handles)
10x70-90'


Notes: I don't have the area marked off, so I'm just eyeballing the distance.  Whereas before I was just pushing the prowler like a shopping cart, I've now moved on to actual sprints with it.  Much more intense, even with an unloaded prowler. Dry terrain, lots of drag (could actually smell the paint on the bottom of the skis melting from the friction.  Felt a minor tug on the healing knee, but nothing alarming.



General notes: Woke up at 195.0.  Cheat meal was 3.5 slices of Little Cesar's deep dish stuffed crust pepperoni pizza. Holy crap was that a terrible and amazing idea.  Ended up being half the pizza, which I could've finished but I quickly realized how poor a decision it would've been.


Skipped grip work this week due to circumstances.  Maybe get some rolling thunder in.



Also, bit milestone; I finally moved the 105lb dumbbells that had been holding my dipstands stable ever since the day before my surgery. Going to use them for rows and shrugs tomorrow.