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.