Training Log: Part 16

11/18/17

1.7 mile hike

Stationary Bike

20 minutes

Rower

1500m

Leg Press

315 x 1:00 x 4 sets

(Aka hardest thing ever)

Rower

2500m

I know you all may be looking at this wondering WTF? But in all seriousness my body is improving. I’m consistently under 300 lbs, the weights are getting easier, and NO KNEE PAIN!! Starting Dec 1 I begin my prep for Tattooed and Strong so my training will be more concerned with the barbell but now I’m trying to improve myself so that I can give a full effort, and not be limited by my conditioning.

Training Log: Part 14

11/14/17

Leg Press

3 Plates x 12

4 Plates x 12 x 6 sets

5 Plates x 21

Prowler with 175lbs

50ft x 8 Trips

Leg Extensions

3 x 20

Leg Curls

3 x 15

Lilly Shrugs

4 x 12

Core Work

20 Minute Walk later in the day.

Knee was clicking like crazy today. I don’t know if it’s truly an issue I should get looked at or if I am just crazy and let It keep going. No pain but lots of clicking… Maybe the hike caused some swelling? On my walk later It wasn’t present.

Training Log: Part 13

11/13

Hiked Natural Bridge

3.5 miles of trails

Took a little over an hour. Very hard on my knee but in a work capacity way, not in pain. I like this type of conditioning work, and I intend to do more.

Military Press

135 x 8

185 x 6

205 x 5 x 4 sets

185 x 17

Incline DB Press

90 x 10

110 x 10

125 x 10

100 x 25

Skullcrusher

3 x 15

Lilly Shrugs

3 x 12

Side Raises

4 x 10

Med Ball Crunches

100 reps

Training Log: Part 12

11/9/17

Bench Press

135 x 12

185 x 8

225 x 6

275 x 6

315 x 5

365 x 3 x 6 sets

405 x 11

Incline DB Press

100 x 15 x 3 sets

Standing Preacher Bar Curls

125 x 15 x 2 sets

Seated Incline Skullcrushers

115 x 15 x 3 sets

Cable Pushdowns

100 reps

Today was a nice step forward for my Bench. It’s been a roller coaster It seems. The numbers are going up steadily but things haven’t felt the best in my elbows, and wrists. Honestly it’s just lack of activity for a while, but it’s a good feeling to get the wheel rolling again.

Training Log: Part 11

11/8/2017

Squats

135 x 12

185 x 6

225 x 5 x 3 sets

275 x 5 x 3 sets

315 x 3 x 6 sets

Leg Press

4 Plates x 8 x 4 sets

Leg Ext/Leg Curls

20/20 x 4 sets

Lat Pulldowns

3 x 12

Lilly Shrugs

3 x 13

Rower

500m/1:00 Rest x 5 sets

Really great workout. Putting in work after a tough week on the road. Squats are coming along well, pain is minimal now, and I’m getting more muscular soreness than I can remember at any time since my fall. Trying not to get ahead of myself but this was a damn good day.

Training Log: Part 9

10/22/17

Biceps

DB Curls

40 x 12 x 2

45 x 10 x 2

Standing Preacher Bar Curls

125 x 15 x 4

Seated Concentration Curls

45 x 12 x 4

Seated Incline Skullcrushers

125 x 15 x 5

Cable Pushdowns

100 reps

Single Arm DB Press

45 x Failure x 4 sets

Thats it for today. This was my second arm workout of the week. One is a bit heavier, and the other more for a pump.

10/23/17

Competition Bench

Warm Ups

315 x 6 x 4 sets

365 x 3

405 x 3 x 3 sets

415 x 3 x 2 sets

Close Grip

315 x 8

315 x 8

Tricep DB French Press

45 x 20 x 4 sets

Incline DB Press

120 x 15 x 4 sets

Tricep Pressdowns

100 reps

Lat Pulldowns

100 reps

For those of you wondering about my Knee Rehab there is nothing fancy to it. I warm up walking on the treadmill, or Eliptical this is usually 5-10 minutes to warm the joint. Stationary Bike x 15 minutes varying the seat height to change the movement of the knee, finishing work is on the rower.

10/24/17

Leg Press

2 Plates x 10

4 Plates x 10

5 Plates x 10

6 Plates x 8 x 6 sets

4 Plates x 20

Step Ups x 20 x 4 sets

Bodyweight Squats

20 x 4 sets

Forward Leans (Partial Lunge Movement) x 10 x 3

RDL’s x 10 x 4 sets

This accessory work is basically everyday. It has allowed me to work myself back to a “normal” existence, but I still have a very long way to go before I actually begin building my squat back to a respectable number. My legs feel strong, but the squat still has work.

Training Log: Part 8

Box Squats

135 x 12

225 x 6 x 4 sets

315 x 5 x 2 sets

405 x 3 x 2 sets

Pause Squats Free

315 x 2 x 3 sets

Lat Pulldowns

3 x 12

Lilly Shrugs

3 x 12

Leg Curls

4 x 20

Row 5000m in 24:48

This day was tough. Knee was ready for ice after but overall I’m very happy with the day and my progress.

Training Log: Part 6 and 7

Monday

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

Tuesday

Leg Press

5 Plates x 12 x 4 sets

Deadlift

Warm Ups

315 x 5

365 x 5

405 x 3

495 x 2

535 x 1 x 5 sets

Snatch Grip Deads

315 x 5 x 3 sets

Lilly Shrugs

75 x 10 x 3 sets

Prowler Pulls w/Rope

3 Trips

Rower

2500m 14:39

Today kicked my ass. I was running behind all day and I rushed myself. I should have slowed down and done my work in the gym, but I lost focus. I killed the 535 singles but I’m still staying on point. I wanted to pull 600 today, but it’s coming.