Training Log: Entry 2046
Axle bench press
5xAxle
5x75
5x115
5x165
5x200
5x230
13x260
20x200
Notes: Milestone; first bench workout since the surgery where I was able to get both heels on the floor under my hips. Prior to this, my left foot was always straight out. Still not using much leg drive, just to be safe, but it's a huge mobility PR. Warm-ups were feeling fast today.
Dips (upright)
1x35
1x25
1x25-10-5
Notes: Was feeling beat down around this point in the workout. Got a bit of a heat wave, and it was making me feel pretty nauseous.
3 way shoulder raise 20lbs
3x12
NG chins (various grips)
14x25
General notes: Woke up at 189.6. Workout really took a lot out of me today. Seems to happen a lot on this one, and it's most likely a result of not taking it seriously since it's "just bench".
Tuesday, February 9, 2016
Monday, February 8, 2016
Training Log: Entry 2045
AM WORKOUT
Grippers
All dropsets
5x#2.5
5x#2
5x#1
5xTrainer
10x#2
10x#1
10xTrainer
25x#1
25xTrainer
50xTrainer
Notes: Really liked this workout. Forearms are swollen something fierce. Still not making a lot of progress on the 2.5 with the right hand (had to do an assisted rep for rep 5), but I finally closed it with the left hand with zero assists. Very pleased with that.
General notes: Woke up at 189.6. Feel like I've really turned a corner on my rehab. Knee feels stable, I was able to accidentally sprint a few steps yesterday, stairs aren't a problem, ROM is good, and I'm starting to feel strong again. I'm going to start bugging my PT techs about certain movements like GHRs and whatever else I might be able to get away with.
PM WORKOUT
Single legged SSB Box Squat Dropset
10x245+chains
10x205+chains
10x155+chains
10x115+chains
10xBar+chains
Notes: Still moving along well with this movement. I can feel the left leg taking over a little, but I'm still keeping control on it as much as I can.
Left leg standing lunge
1x50
Notes: I'm training my left leg again. I had more in me, but gotta play this smart. Technically not authorized to do this yet, but PT says that, as long as it doesn't hurt, I can do it, so there you go.
KB swing 45lbs
4x5
superset in a circuit w/
Neck harness 60lbs
1x25
3x20
Notes: Took the KB swings light, but focused on the glute contraction. Great to be hitting some real moves again.
Blast strap fallout hold
3:00
Notes: Much better than the past few sessions. No squirming, kept my hands forward the whole time. Tons of pain in the abs.
Reverse hyper 5lbs
1x100
AM WORKOUT
Grippers
All dropsets
5x#2.5
5x#2
5x#1
5xTrainer
10x#2
10x#1
10xTrainer
25x#1
25xTrainer
50xTrainer
Notes: Really liked this workout. Forearms are swollen something fierce. Still not making a lot of progress on the 2.5 with the right hand (had to do an assisted rep for rep 5), but I finally closed it with the left hand with zero assists. Very pleased with that.
General notes: Woke up at 189.6. Feel like I've really turned a corner on my rehab. Knee feels stable, I was able to accidentally sprint a few steps yesterday, stairs aren't a problem, ROM is good, and I'm starting to feel strong again. I'm going to start bugging my PT techs about certain movements like GHRs and whatever else I might be able to get away with.
PM WORKOUT
Single legged SSB Box Squat Dropset
10x245+chains
10x205+chains
10x155+chains
10x115+chains
10xBar+chains
Notes: Still moving along well with this movement. I can feel the left leg taking over a little, but I'm still keeping control on it as much as I can.
Left leg standing lunge
1x50
Notes: I'm training my left leg again. I had more in me, but gotta play this smart. Technically not authorized to do this yet, but PT says that, as long as it doesn't hurt, I can do it, so there you go.
KB swing 45lbs
4x5
superset in a circuit w/
Neck harness 60lbs
1x25
3x20
Notes: Took the KB swings light, but focused on the glute contraction. Great to be hitting some real moves again.
Blast strap fallout hold
3:00
Notes: Much better than the past few sessions. No squirming, kept my hands forward the whole time. Tons of pain in the abs.
Reverse hyper 5lbs
1x100
Saturday, February 6, 2016
Training Log: Entry 2044
Seated axle press
5xAxle
5x75
5x115
5x145
5x165
5x185
19x145 (rest pause)
Notes: Small right side neck tweak, but otherwise a solid pressing day.
Dips
77-13-10
45-20-12-13-10
Notes: My ROM is a joke on these, but it's blowing up my chest something fierce. Triceps still getting some love too.
Axle curls
1x100
Band pull aparts
1x100
D-ring lat pulldowns 110
12x15
Notes: Originally planned to do half a workout of pulldowns and half rows, but really figured out something solid on these that I wanted to keep trying. Instead of pulling straight down, I pull the handles out to the side as well as down. Very significant stimulus that way.
General notes: Woke up at 189.8. No significant weight gain from cheat meal. In PT news, got cleared to start performing kettlebell swings with a deep squat and some pretty advanced step ups. Might actually be able to train the healing leg soon. Performed an accidentally lunge the other night when I was getting up from off my good knee, and didn't have any issues. Minus some slight pain in the outer edge of the kneecap, things are going very well.
Seated axle press
5xAxle
5x75
5x115
5x145
5x165
5x185
19x145 (rest pause)
Notes: Small right side neck tweak, but otherwise a solid pressing day.
Dips
77-13-10
45-20-12-13-10
Notes: My ROM is a joke on these, but it's blowing up my chest something fierce. Triceps still getting some love too.
Axle curls
1x100
Band pull aparts
1x100
D-ring lat pulldowns 110
12x15
Notes: Originally planned to do half a workout of pulldowns and half rows, but really figured out something solid on these that I wanted to keep trying. Instead of pulling straight down, I pull the handles out to the side as well as down. Very significant stimulus that way.
General notes: Woke up at 189.8. No significant weight gain from cheat meal. In PT news, got cleared to start performing kettlebell swings with a deep squat and some pretty advanced step ups. Might actually be able to train the healing leg soon. Performed an accidentally lunge the other night when I was getting up from off my good knee, and didn't have any issues. Minus some slight pain in the outer edge of the kneecap, things are going very well.
Friday, February 5, 2016
Training Log: Entry 2043
AM WORKOUT
Prowler
12x50'
Notes: Thinking the rain we had recently changed the friction of the surface I was pushing on, as every step was a battle and the front of the prowler kept snagging. Eventually one of the bolts on the skis snapped off, so I called it a day. Sent elitefts an e-mail asking if they'd send me a replacement ski, otherwise I'll just order the 3 pack. This is the second time a bolt on a piece of conditioning equipment has snapped on me. I'm only 190lbs, there is no way I'm putting a bunch of wear and tear on these things.
Might be a sign it was time to take it easy, because I'm still pretty fried from that short of a distance.
Woke up at 188.8 this morning.
PM WORKOUT
Prowler workout part 2
12x50'
Notes: Just wanted to redeem my morning workout. Did low handles up and high handles down. Real ass-kicker, the terrain has definitely changed. On the plus side, my gorilla tape repair job held up well on the prowler, and it'll be a good temp fix until I get some resolution. Also, I needed to burn off this cheat meal.
Cheat meal: Jack in the Box, 2 Monster Tacos, Small Curl Fries, Jack's Spicy Chicken Sandwich and Ultimate Cheeseburger (minus 1 full set of buns between the two sandwiches).
What's amazing is how not sick and ready for more food I was after that meal. JITB was a big part of my childhood, and I was just tripping down memory lane the whole time.
AM WORKOUT
Prowler
12x50'
Notes: Thinking the rain we had recently changed the friction of the surface I was pushing on, as every step was a battle and the front of the prowler kept snagging. Eventually one of the bolts on the skis snapped off, so I called it a day. Sent elitefts an e-mail asking if they'd send me a replacement ski, otherwise I'll just order the 3 pack. This is the second time a bolt on a piece of conditioning equipment has snapped on me. I'm only 190lbs, there is no way I'm putting a bunch of wear and tear on these things.
Might be a sign it was time to take it easy, because I'm still pretty fried from that short of a distance.
Woke up at 188.8 this morning.
PM WORKOUT
Prowler workout part 2
12x50'
Notes: Just wanted to redeem my morning workout. Did low handles up and high handles down. Real ass-kicker, the terrain has definitely changed. On the plus side, my gorilla tape repair job held up well on the prowler, and it'll be a good temp fix until I get some resolution. Also, I needed to burn off this cheat meal.
Cheat meal: Jack in the Box, 2 Monster Tacos, Small Curl Fries, Jack's Spicy Chicken Sandwich and Ultimate Cheeseburger (minus 1 full set of buns between the two sandwiches).
What's amazing is how not sick and ready for more food I was after that meal. JITB was a big part of my childhood, and I was just tripping down memory lane the whole time.
Wednesday, February 3, 2016
Training Log: Entry 2042
AM WORKOUT
Grippers
4x#2.5
DROPSETS
1x#2.5
12x#2
1x#2.5
33x#1
1x#1.5
61xTrainer
Notes: No real progress on the 2.5, but the follow up sets are moving along nicely. Probably have to actually take things seriously from here on out if I really want to get that 3, but it's not the biggest priority I have in the world.
General notes: Woke up at 189.8 this morning. Seem to be holding my weight well. Going to hit my good morning workout this evening. Will try to take more video.
PM WORKOUT
Seated Chain Suspended Buffalo Bar Good Mornings
5xBar
5x100
5x140
5x190
3x230
3x280
4x320
https://youtu.be/h9O1JHj-D8Y
Notes: This wasn't as much max effort as I was hoping for, but I had greatly increased the ROM of the movement and it was really hammering my lower back. I went for a 5th rep twice and was stapled both times. I absolutely could've broken the weight off the chains and gotten the rep, but it would've been through force of will and using only the lower back. It would've been a dumb move. That said, the disappointment still made me go berserk, as the rest of my workout will reflect.
Buffalo bar good mornings 75lbs
1x100
Notes: Was getting an awesome hamstring stretch here. I think getting rid of the tendinitis has allowed me to really get the legs straight.
Blast strap fallouts
1x80
Notes: 4x20 sounded boring.
Neck harness side to side 45lbs
91 reps
Reverse hyper (bodyweight)
1x200
AM WORKOUT
Grippers
4x#2.5
DROPSETS
1x#2.5
12x#2
1x#2.5
33x#1
1x#1.5
61xTrainer
Notes: No real progress on the 2.5, but the follow up sets are moving along nicely. Probably have to actually take things seriously from here on out if I really want to get that 3, but it's not the biggest priority I have in the world.
General notes: Woke up at 189.8 this morning. Seem to be holding my weight well. Going to hit my good morning workout this evening. Will try to take more video.
PM WORKOUT
Seated Chain Suspended Buffalo Bar Good Mornings
5xBar
5x100
5x140
5x190
3x230
3x280
4x320
https://youtu.be/h9O1JHj-D8Y
Notes: This wasn't as much max effort as I was hoping for, but I had greatly increased the ROM of the movement and it was really hammering my lower back. I went for a 5th rep twice and was stapled both times. I absolutely could've broken the weight off the chains and gotten the rep, but it would've been through force of will and using only the lower back. It would've been a dumb move. That said, the disappointment still made me go berserk, as the rest of my workout will reflect.
Buffalo bar good mornings 75lbs
1x100
Notes: Was getting an awesome hamstring stretch here. I think getting rid of the tendinitis has allowed me to really get the legs straight.
Blast strap fallouts
1x80
Notes: 4x20 sounded boring.
Neck harness side to side 45lbs
91 reps
Reverse hyper (bodyweight)
1x200
Tuesday, February 2, 2016
Training Log: Entry 2041
Axle strict press
5xAxle
5x75
5x115
10x5x150
Notes: 10 sets of 5. Honestly wasn't terrible, but definitely not something I could run in a circuit like I had been doing before. Grip is really started to widen out, which is a good thing. Think I got a touch of tendinitis in the left elbow, so may rest up until Saturday for my next pressing workout. We'll see how things go.
Axle curls
1x175
Notes: Think hitting the rolling thunder yesterday had a slight effect today, as my forearms just weren't having it. Still a great pump.
Miniband pushdowns
1x100
Band pull aparts
1x100
Cable rows 90lbs
17x15
Notes: Scaling the weight back a touch just to spare the right knee from bracing on the equipment. This movement is nice, but I'm burning out on it. May bring the heavy dumbbells back in.
General notes: Woke up at 189.8. Knee is painfree within a normal ROM. I can still find movements that hurt it, but I have to go pretty far out of my way for that.
Monday, February 1, 2016
Training Log: Entry 2040
AM WORKOUT
1 legged safety squat bar box squats
DROPSET
20x225+chains
10x205+chains
10x155+chains
10x115+chains
10xBar+chains
Notes: Challenging top set. Right leg felt like it was going to pop. Really feeling like the left leg is ready to play on these, hopefully I get the ok from the Doc soon.
SSB good mornings 95
2x12
2x10
superset in a circuit w/
Neck harness 60lbs
4x20
Notes: Focusing on really keeping the knees straight on the good mornings so I can hit the hamstrings.
Blast strap fallout hold
4:30
Notes: Still a little too squirmy for my liking. May dial the time back a touch and focus on staying out at full extension.
Reverse hyper (bodyweight)
1x150
General notes: Woke up at 189.8 this morning. Plan to hit the rolling thunder after work today to get in a little more grip work, plus I just like the implement. Left knee pain is gone, but been dealing with some calf pain the past few days. I figure it's from the prowler, but it's limiting ROM a touch. Something to keep my eye on.
PM WORKOUT
Rolling thunder 180lbs
2 reps per hand
https://youtu.be/ftNObiltXws
Notes: Be nice not to dick around with the set-up so much. Noticed on the first rep with the left hand I was kinda dragging the implement up my body, which seemed to be defeating the spirit of the exercise, so I focused on distancing myself from it for the next 2 reps. Felt a slight pop in the recovering knee, but think it was just some scar tissue breaking down. No pain in the knee, ROM still good, all systems seem go. Still, most likely a sign to ease off the throttle a touch.
AM WORKOUT
1 legged safety squat bar box squats
DROPSET
20x225+chains
10x205+chains
10x155+chains
10x115+chains
10xBar+chains
Notes: Challenging top set. Right leg felt like it was going to pop. Really feeling like the left leg is ready to play on these, hopefully I get the ok from the Doc soon.
SSB good mornings 95
2x12
2x10
superset in a circuit w/
Neck harness 60lbs
4x20
Notes: Focusing on really keeping the knees straight on the good mornings so I can hit the hamstrings.
Blast strap fallout hold
4:30
Notes: Still a little too squirmy for my liking. May dial the time back a touch and focus on staying out at full extension.
Reverse hyper (bodyweight)
1x150
General notes: Woke up at 189.8 this morning. Plan to hit the rolling thunder after work today to get in a little more grip work, plus I just like the implement. Left knee pain is gone, but been dealing with some calf pain the past few days. I figure it's from the prowler, but it's limiting ROM a touch. Something to keep my eye on.
PM WORKOUT
Rolling thunder 180lbs
2 reps per hand
https://youtu.be/ftNObiltXws
Notes: Be nice not to dick around with the set-up so much. Noticed on the first rep with the left hand I was kinda dragging the implement up my body, which seemed to be defeating the spirit of the exercise, so I focused on distancing myself from it for the next 2 reps. Felt a slight pop in the recovering knee, but think it was just some scar tissue breaking down. No pain in the knee, ROM still good, all systems seem go. Still, most likely a sign to ease off the throttle a touch.
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