T Nation

Donnerschweer 2018 Training Log


#175

Ouch! Glue allergy maybe?


#176

Yep, I am so much fun! Going to the gym with my “new” racing strip…


#177

Day 3 (skipped day 2, has I can’t do legs) cycle 4, week 3

Happy Canada Day! It is about 35oC and 45oC with the humidity.

5 minutes on the speed bike

Assisted pull up 10-8-7-8-7 / Straight arm lat pull down 5x6 200lb
Up right row 4x6 50lb / behind the neck OHP 3x10 + 1x9 35lb
Chest supported row (should be t-bar but saving the knee) 2x6 25lb db + 1x6 27.5lb db
Lying biceps curls 3x6 17.5lb db / EZ bar biceps curls 3x8 35lb
Reverse preacher curls 3x10 35lb / hammer biceps curls 3x10 12.5lb db
Sit fit ab crunch 3x12 / lying grahammer leg raise 3x12


#178

Back to day 1, cycle 5, week 3
Still very hot
But my knee is getting better.

5 minutes slow bike not much resistance but it feel better.

Bench press 5x4 85lb / Hammer grip bench press 5x10 27.5lb db

Incline close grip bench 4x6 55lb / Over head triceps extension 4x8 22.5lb db

Push up 9-8-7-7 (that is not improving much but everything is getting heavier)

Lying triceps extension 4x10 10lb db (my left harm find that very hard but at least no pain, just weaker) / Assisted dips 10-8-8-6 (again the left elbow is the limiting factor)

Tomorrow is day off and maybe wednesday too. Friday is physio for my knee check up. I feel like thing will have to move very light and slow on the leg side.


#179

Late day training, not much energy going in.
Day 3, cycle 5, week 4

7 minutes bike. My knee seem a bit better but the red strip from the tape is still very visible and itchy.

Assisted pull up 8-8-7-7-6 / Straight arm lat pull down 180lbx6 + 200lbx5-5-6-6
Up right row 3x6 + 1x5 55lb / behind the neck OHP 3x10+ 1x8 35lb
Chest supported row (should be t-bar but saving the knee) 3x6 27.5lb db
Lying biceps curls 3x6 17.5lb db / EZ bar biceps curls 3x8 35lb
Reverse preacher curls 3x10 35lb / hammer biceps curls 2x10 + 1x8 15lb db

Tomorrow is chiro and friday morning is physio


#180

Friday night: day 1 again, cycle 6, week 3
But my knee is getting better, physio was rough

5 minutes bike, moving better

Bench press 90lb 4-4-3-3-2 / Hammer grip bench press 27.5lb db 10-10-10-10-8

Incline close grip bench 60lb 6-5-5-4 / Over head triceps extension 22.5lb db 8-8-7-7

Push up 8-7-7-6

Lying triceps extension 4x10 10lb db / Assisted dips 9-7-7-7

Ab work.

Saturday my leg is ok, it was busy at work.


#181

Day 3, cycle 6, week 3

My knee is not bad but there is some tenderness on some movement. It maybe due to the plate location. It bend a lot better with out weight on it.

Some 6 minutes of bike a bit faster

Assisted pull up 10-8-8-8-7 / Straight arm lat pull down 200lb 5x6
Up right row 55lb 4x6 / behind the neck OHP 35lb 4x10
Chest supported row (should be t-bar but saving the knee) 30lb db 3x6
Lying biceps curls 20lb db 6-4-4/ EZ bar biceps curls 40lb 8-8-6
Reverse preacher curls 40lb 8-5-7 / hammer biceps curls 15lb db 3x10

Tomorrow I will try some very light leg work. Going up stairs is getting easier, no much need to swing myself up, going down is still much of a control fall. First half is ok, then last bit is a drop down.
Today I can do leg extension with my foot in many different angle. Leg curl, touch the floor while standing on the bad leg and do body weight squat.


#182

Hey, sorry haven’t been around. How ya holding up? Take care :hugs:


#183

First leg “work out”

Squat on 10lb plates 5x5 10lb db
Dealift 5x5 65lb / box squat 5x5 20lb
Leg curl 3x12 30lb
Calf raises 3x15 40lb

That is all I could do and stairs were hard to do after ward.
I better find an orthopedist that is more sport geared soon. The currant jerk is not cutting it. At least I would like to know what is hurting and how bad it is.


#184

Ouch! The reaction to the tape is a nice insult to injury.

But look at those quads! Someone has not been skipping leg day, nice work.


#185

I have only been walking for the last 2 weeks. But thank


#186

Today’s project: find a new orthopedic surgeon, private or public. I don’t give a fuck anymore. As long as his/her standard or above just walking. By the way, the injury site does not hurt at all but an inch or two over it is hell.


#187

Good luck! I can only tolerate doctors who understand my lifestyle.


#188

Found 2 possible ortho surgeons. One maybe very busy as he is the Mtl Canadien surgeon but he seem to like to work with hard headed athlete. The other one just do knee. Maybe I can see someone in not too long.

I am at the point where I don’t care if I have to pay, I am done with our useless public system.


#189

So I am going with the CH ortho surgeon. August 14! If he can fix pro hockey player, he should be able to help me.

Today work out, tired, the knee wake me up early most days in the last couple weeks.

Day 1, cycle, 7, week 4

5 minutes bike, moving better

Bench press 90lb 3-4-3-3-3 / Hammer grip bench press 27.5lb db 10-10-10-10-10

Incline close grip bench 60lb 6-6-5-5 / Over head triceps extension 22.5lb db 8-8-7-6

Push up 9-6-7-5

Lying triceps extension 4x10 10lb db / Assisted dips 9-8-8-7

Mt knee got sore and cranky by the end of my evening shift. It was very slow night so that was ok.


#190

I was running on fumes today so I cut the work out short. I had a crap food dinner afterward (poutine topped with bacon, chicken and onions)

Just 5 slow minutes on the bike

Assisted pull up 9-87-6 / Straight arm lat pull down 200lb 4x6
Up right row 60lb 3x5 / behind the neck OHP 40lb 3x8
Chest supported row (should be t-bar but saving the knee) 30lb db 3x6
Lying biceps curls 20lb db 6-4-4/ EZ bar biceps curls 40lb 8-8-6

It was silly customer day (friday the 13) at work, my patience was getting a bit low or it may just have been that day of the month. Whatever, I did control myself and not insult any clients. Even the one who ask for shoes that the laces don’t come out done all the time. No I did not say to learn to tie your shoes like a grown up.


#191

Sorry you’re having it so rough🤗


#192

Day 1, cycle8, week 4

5 minutes assault bike, moving slow but no pain

Bench press 90lb 4-4-4-3-3 / Hammer grip bench press 27.5lb db 10-10-10-8-8

Incline close grip bench 60lb 6-6-5-5 / Over head triceps extension 22.5lb db 8-8-7-6

Push up 9-8-7-5

Lying triceps extension 4x10 10lb db / Assisted dips 9-8-8-7

Calf raises 3x15 80lb
Single leg curl 3x8 15lb, that is all my left leg can do.

Wednesday I will try a leg day.
My left leg is starting to melt, I can see a clear size difference. I can wrap my hands around just above my left knee and touch my fingers. Not on the right side which is also getting smaller from not doing much.


#193

Day off, start of week 5.

The leg felt good so I only used the bad leg to push myself up stairs, no cheating. It is weak!. There is no way I can down down stairs in full slow control. It is way too weak and it hurt past a certain flexion.

Tomorrow it is leg day.


#194

Leg day, week 5

Assault bike 5 minutes

Squats on 10lb plates 8x bw, 8x5lb db, 2x8x7.5lb db / alternating lunges 3x12
Deadlift 3x8 65lb (sad) / single leg curls 3x8 15lb
Sit fit crunch 3x15 / reverse leg crunch 3x15 /calf raises 3x15x80lb
Leg press single leg 3x8

Spinning bike 5 40 seconds slow fast cycles

Now to get up stairs for a shower