T Nation

Donnerschweer 2018 Training Log


#261

Thursday
Day 1, cycle 4, week 4

10 minutes bike/ torture

Back cable fly 2x4 60lb, 2x8 40lb/Supinated seated row 4x130lb, 6x115lb, 8x100lb, 10x100lb

Wide lat pull down 10x70lb, 8x80lb, 6x90lb, 4x105lb /Neutral pull down 10x75lb, 8x90lb, 6x95lb, 4x115lb Used a different machine for the wide pull down felt a lot heavier
Candle leg raise 5x15/russian twist 5x12 25lb plate/abs crunch 15,17,17,17,20

Some single full squats to stretch my knee. So with the physio after the last treatment, I figured that I need to do deep squats to keep the ligaments and tendons supple and less painful. Still going to use the box for loaded work, but will add some bw deep squats.


#262

Friday
Day 2, cycle 5, week 4

No bike, not in the mood and it is hot again. Did a few set of deep bw weight squats and a set of just the bar to warm up.

Back squat to 18" box 6x65lb, 6x70lb, 2x6x75lb/deadlift 4x12 115lb

Sumo squat 4x10 75lb, 2x10 65lb/back extension 4x12/sumo deadlift 4x10 105lb

Calf raise 5x8 120lb toe out 5x8 120 lb toe in / seated calf raise 5x8 55lb / toe raise 4x8 5lb


#263

Sunday
Day 3, cycle 5, week 4

5 minutes of bike

Bench press 95lbx4, 90lbx6, 85lbx8, 80lbx10/squeeze press 35lb dbx4, 32.5lb dbx6, 30lb dbx8, 27.5lb dbx10

Incline fly 10lb dbx10, 12.5lb dbx8, 17.5lb dbx6, 20lb dbx4/chest fly 10lb dbx10, 12.5lb dbx8, 17.5lb dbx6, 20lb dbx4

Front shoulder raise 4x10x12.5lb db /back shoulder raise 3x 10x 10lb db, 1x10x7.5lb db, overhead press 4x12x35lb

single BW squats as low as possible between sets.That make my knee happy to stretch
it out.
Rowing
125m 35 seconds
250m 1 minute 5 seconds
500m 2 minutes 15 seconds
1000m 4 minutes 40 seconds


#264

Monday
Rode a horse for the first time in 10 months. It was not much of a ride. My boot was very uncomfortable around the scare. Riding was ok for all of 15 minutes.

Day 1, cycle 6, week 4

10 minutes bike

Back cable fly 2x3 60lb, 1x8 45lb, 1x10 40lb/Supinated seated row 4x130lb, 6x115lb, 8x100lb, 10x100lb

Wide lat pull down 10x70lb, 8x80lb, 6x90lb, 4x105lb /Neutral pull down 10x75lb, 8x90lb, 6x95lb, 4x115lb

Candle leg raise 4x12/russian twist 4x12 25lb plate/abs crunch 4x15

Some bw squats to stretch the knee, still feel ok


#265

The temperature went down yesterday, so my leg mid shin down to my toe got crazy painful. 6 advil in 6 hours did not help.

This morning is cold"ish" and the leg is stiff as hell from hip to toes.

Guess I should skip leg day today and rest.


#266

Any updates about getting that leg fixed the right way? Where do you live that’s so cold? I’m in the Midwest of the US and it’s still in the 90s F here.


#267

I am waiting to see the first orthopedist, in hope that he will want to remove the plate. Depending when that happen, I will decided on before or after for the private stem cell/prp treatment.

In normal Quebec hospital a 6 weeks wait to see a specialist is FAST, none urgent is many months. If you think is need seeing faster it mean a trip to the ER. I am not going to camp in the ER yet. The hospital I need to go to has been over loaded and the wait time is over 16 hours to see a doctor!

I left work very early and slept 3 hours.

I am taking a few days off the gym for now. And found some stronger meds I had left post surgery.