Training Log: Part 5

Rehab Training

TKE (Light Band)

100 Reps each Knee

20 Minute Cycle

Block Slide Step Outs

4 x 12 per leg

Stretching w/Weight Resting on Knee

5kg x 20 minutes

Been using the Kabuki Rehab Protocol to get myself back into shape, and my knee to full strength. I’m walking better and better, as well as getting stronger. My strength/fatigue still lags in my left knee comparatively. I’m 20% more easily fatigued on my left knee (rep count, same weight), and 15% weaker on a 5RM on leg Press.

This is closer than I’ve ever been since my injury and I’m only 3 months post op. I’m trying to remain patient and stay the course so something really special can happen!

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Training Log: Part 4

Leg Press
5 Plates x 12 x 4 sets
Deadlift
Warm Ups
315 x 5
365 x 5
405 x 3 x 4 sets
495 x 2 x 4 sets
Snatch Grip Deads
275 x 8 x 3 sets
Lilly Shrugs
60 x 10 x 3 sets
Prowler Pulls w/Rope
3 Trips
Rower
2500m 13:11
Using the leg press as a warm up for my deadlift has been a huge eye opener to how my muscles fire. Having fatigued legs really makes me concentrate on my form, and I try to push myself away from the floor rather than “pulling”.
If you want to touch the afterlife I suggest trying a 2500m Row. Not only is it physically demanding but it will test your “quit”. Your whole body will ache but you have to keep going.

Training Log: Part 3

Bench Press
Bar x 25
95 x 10
135 x 10
185 x 8
225 x 8
275 x 5
315 x 3
365 x 2
405 x 2 x 8 sets
Wide Grip (Pause Off Chest)
315 x 5
315 x 5
315 x 13
(All Done to Failure)
DB French Press
40 x 20 Each Arm x 3 sets
Lilly Shrugs
75 x 12 x 3 sets
Side Raises
40 x 15 x 3 sets
Rack Chins
BWT x 10 x 3 sets
Getting more into what I call “moderate weight.” Having benched 600 lbs in comp it’s very hard to be proud of the sets with 405, but bench is coming on strong, and I am more concerned with improving my reps, and building more muscle than weight on the bar.
In the next 6 weeks I will work my way back up over 500 lbs, then I will cycle my way back down. 500 lbs is all I need to focus on until the new year. My goal is to increase my reps with 500 before my push pull in March. I benched a PR last March at my bodyweight (304 lbs) so I will be looking to go beyond that.
Deadlift is not too exciting yet, but that’s my next training day.

Training Log: Part 2

Leg Press
3 Plates x 12
4 Plates x 12
5 Plates x 12
8 Plates x 10 x 6 sets
Single Leg Press
3 Plates x 15 x 2 sets
Leg Curls
2 x 25
Prowler
4 Trips
Rower
500m- 1:39
500m- 1:58
This workout was brutal, the leg Press isn’t one of those machines that you can load up 5000 lbs. this one works you hard, and I could probably add a couple more Plates for some rep sets but it would be brutal.

 

Training Log: Part 1

The beginning of a daily log as I work to come back stronger and in better shape and health.
Bench Press
Bar x 25
95 x 10
135 x 10
185 x 8
225 x 8
275 x 6
315 x 6 x 5 sets
345 x 14 (Done to Failure)
Close Grip (Pause Off Chest)
315 x 8
315 x 8
315 x 7
(All Done to Failure)
DB French Press
60 x 12 Each Arm x 3 sets
Lilly Shrugs
75 x 12 x 3 sets
Side Raises
40 x 15 x 3 sets
Rack Chins
BWT x 10 x 3 sets
Overall great training day. Still not pushing the bigger weights. Just working on form tweaks, Reps, and confidence. My bodyweight is starting to drop more and more week to week. I was 307 today, down from 315 three weeks ago.
I’m emphasizing a diet that I believe will improve my body in appearance, but more so in function. I wrote about this before but I have access to Bison, and Elk so those will be my mainstays for red meats. I will have beef here or there out of ease, also I will be consuming at least one fish meal per day, and two egg meals per day.
My carbohydrates will come from sweet potato, jasmine Rice, Cream of Rice, Oats, and fresh fruit.
I will also be consuming at least 6 cups of green vegetables daily.
I feel very good about the direction my training, and body are going, and mentally the gym is fun for me. I have no plan to rush myself, but I do have a plan, and I’m excited to share that daily as I go.
Brandon