T Nation

Donnerschweer 2018 Training Log



Friday morning, day 2, cycle 2

Short warm up

Tri set
Box back squat 95lbx5, 97.5lbx5, 99.5lbx5, 100lbx5, 101lbx5, 102lbx5, 102.5lbx5, 103.5lbx5

Deadlift 2x5x135lb, 6x5x145lb

Lying leg curl 5x8x30lb, 3x8x35lb

As it started snowing late in the after noon my leg got pissed. I think that I will need some assistance to sleep


Not my day.
Dead tiered and I throw my back out putting my socks. And we still have snow on the ground.
Monday is an other day…


Monday day 3, cycle 2

Got my back fixed
Walk 8 km with the dog

Gym night
Incline press db 35lbx5,4,3,3
decline press db 4x6x30lb

Machine fly 4x6x70lb
Machine chest press 3x8x70lb, 1x8x80lb

Incline hammer curl 4x4x22.5lb
Standing z bar curl 1x6x40lb, 3x6x45lb

Wrist curls 10x15lb, 20lb, 25lb
Inverted wrist curls 3x10x7,5lb
Grip work 15sec x 25lb, 35lb, 40lb

Now to rest my poor stiff back until wednesday night


Wednesday -20 with the windchill, my leg is so angry and my back is still stiff but much better

Short warm up

Deadlift 115lbx5, 4x135lbx5
Sumo deadlift 115x7, 4x135lbx7
Kept it easy because of my very painful leg and stiff back

KB front squat 4x16kgx8
Incline knee raises 4x15
Hanging knee raise 4x10
Plank on ball 4x15 seconds

My back was much happier at the end of the workout, my leg is an other story.
I feel a long winter is just a head.


Skipped gym tonight.
Snow is on the way so we put the blower on the tractor.

I also slipped in the stairs, thanks to my foot being a bit numb. So I grab the hand rail and pull some abs muscle. Boy that hurt.

Probably won’t make it to the gym tomorrow as I will have some play time in the snow, physio and who enjoy driving a 350 dully 4 doors 8’ bed in a snowy town


Just realized it has been 1 year since I broke my knee today.


Yesterday I walk just under 40km at work and went up and down the rolling stairs 53 time! It was busy. Next week is black friday week.

Sunday, could not help with building a horse shelter, just too cold for the metal plate.

Very short warm up, I was kind of high on coffee to start with.

DB OHP/Clean and Press
5x27.5lb db/6x20lb db

Cable internal rotation/Cable external rotation
5x8x20lb per arm/5x8x20lb per arm

Lat pull down chin up grip/ Bent over row
5x115lb/8x27.5lb db

Done in just under 45 minutes


Hope the abs are recovering!


1 hour walk with my mom and the dog

Short warm up
Back squat/Deadlift/Leg curl

125m 0:35
250m 1:10
500m 2:05
1000m 4:32

That is it, I am done. Maybe my back was not ready for so much.


Felt pretty good since last work out

Today is first day of the Black Friday sale. I stopped counting distance and number of time I went up the stairs at lunch. That was 16km and 27 stairs.

Wednesday night
No real warm up, because I bet I did a walk marathon already

Incline DB press/Decline DB press
5x35lb db/6x30lb bd
4x35lb db/6x30lb db
3x37.5lb db/6x32.5lb db
3x37.5lb db/6x32.5lb db

Machine fly/Machine chest press

Incline hammer curls/Z bar curls
4x4x22.5lb db/ 6x45lb, 3x6x50lb

Wrist flexion/Reverse wrist flexion/Grip work
3x10x20lb db/3x10x10lb db/2x15secx50lb db, 15secx55lb db



Calmer at work
Easy warm up

Deadlift/Sumo deadlift/Back extension

Goblet squat/Incline knee raise/Hanging knee raise/Plank on swiss ball
8x16kg/15/10/15sec abs still not perfect
8x20kg/change to flat leg raise 15/10/15sec abs start to hurt
8x20kg/15/10/15sec ok not good
8x20kg stopped the abs work for now


It is kind of wild at work, black friday and full moon at the same time :stuck_out_tongue_closed_eyes:

But since the program change, I have a shit tone more of energy.


Sunday, day 1, cycle 4

My leg is sore/stiff from all the walking thanks to the black friday madness.

Short warm up, lots of energy.

DB OHP/DB clean and press hammer grip
27.5lb dbx5/22.5lb dbx6
27.5lb dbx4/22.5lb dbx6
27.5lb dbx3/22.5lb db x6
27.5lb dbx3/20lb dbx6 was suppose to go 30lb but no that was not happening today

Cable internal rotation/Cable external rotation
5x8x20lb per arm/5x8x20lb per arm

Lat pull down chin up grip/ Bent over row
5x115lb/8x30lb db

Rower conditioning
125m: 0:31
250m: 1:00
500m: 2:10
1000m: 4:30

That just leave me in a puddle of sweat.


Monday, day 2, cycle 4

No long walk with my mom and dog. It is warmish and rainy so we are in slush. I slipped and it did not felt good. I limited my outside time in the damp.

Gym night short bike warm up, came in kind of amp’d up.

Box back squat (5 rep)/Deadlift (5 rep)/Leg curl (8 rep)

A bit stiff in the left lower leg/knee but feel very good over all.
Still very far from pre accident number but all numbers are going up nicely.
It is flattering to have a lady comment on my “big weight” knowing that I have destroyed my knee.

I am still constantly hungry, I don’t have craving for a particular food just starving.

Also all my t-shirt are feeling tight around the chest/shoulder/back and are riding up. Really annoying. I tried some larger size and they look like a tent at the mid section.


Wednesday, day 3, cycle 4, slush everywhere my knee is sore.

Incline DB press/Decline DB press
5x35lb db/6x32.5lb bd
4x35lb db/6x32.5lb db
3x37.5lb db/6x35lb db
3x37.5lb db/6x35lb db

Machine fly/Machine chest press
6x90lb/7x100lb (rep 8 did not really happen)
6x90lb/8x90lb (that was really hard but made it)

Incline hammer curls/Z bar curls
4x4x22.5lb db/ 6x45lb, 3x6x50lb (next time, those could up a bit)

Wrist flexion/Reverse wrist flexion/Grip work
3x10x20lb db/3x10x10lb db/3x15secx60lb db

Forced myself to bike 15 minutes, not painful but I just hate stationary so much. Got good speed. I still want to run but still not possible.
If someone see me run, you better run too. And I will be the one eaten by the monster.


Friday morning, day 4, cycle 4.

I feel good and solid, last night chiro really helped my knee.

Deadlift (5 reps)/Sumo deadlift (7 reps)/Back extension (10 reps)

KB front squat/candle leg raises/knee raises/plank on ball

I could try a heavier kb next time, that would be 24kg


Sunday, wet cold day, my leg is not happy. I could not sleep much due to the pain.
day 1, cycle 5

Easy warm up

DB OHP (5-4-3-2 reps)/DB Clean and press (6 reps)

Cable internal rotation/cable external rotation
5x8x20lb per arm/5x8x20lb per arm

Chin up grip lat pull down (5-4-3-2 reps)/DB Bent over row (8 reps)

Rowing conditioning
125m 0.30
250m 1.00
500m 2.11
1000m 4.35

I was tired from the lifting and lack of sleep. I almost did not start the 1000m so I decided to just go easy. No need to kill myself today.
Even going slow, I finished breathing hard and drench.

On the good side my leg was much happier at the end of the session.


You were still close to your 500m pace so I’d say you were moving pretty good.


How about that damn plate? Are you getting it replaced or removed or something it’s been ages since you’ve written anything about ir


Welcome to the free system. I should get a call, if I am lucky I may have a week warning to prepare. And the when is pretty much when they call me. But it should be before the end of April 2019.

I hope many will decline a surgery around x-mas time but I don’t keep my hope too high.