T Nation

Donnerschweer 2018 Training Log

t-ransformation2019

#321

Monday, day 2, cycle 5

It is still raining, the plate is aching, I rarely get joint pain any way or I don’t notice it because over power anything else.

Box back squat (5 reps) 16 or 17 inches/Deadlift (5 reps)/Leg curl (8 reps)
95lb/135lb/45lb
100lb/135lb/45lb
105lb/135lb/45lb
105lb/140lb/45lb
107lb/140lb/45lb
108lb/145lb/45lb
109lb/150lb/45lb
110lb/155lb/45lb

Still very far from pre injury but things are moving in the right direction. I know I could bump those weight up some but I am scared of hurting/breaking the knee/leg going too fast.


#322

No need to hurry anything :slight_smile: You’ll get to where you were in time.


#323

Wednesday, day 3, cycle 5.

Short warm up.

DB incline press (5-4-3-2 reps)/DB decline press (6 reps)
37.5lb/32.5lb
37.5lb/35lb
40lb/35lb
40lb/37.5lb

Machine fly (6 reps)/Machine chest press (8 reps)
90lb/100lb
90lb/100lb
90lb/90lb
90lb/90lb
That was hard.

Incline curls(4 reps)/Z-bar curls (6 reps)
22.5lb/50lb
25lb/50lb
25lb/50lb
22.5lb/50lb

Running out of energy by this point.
Wrist curls db (10 reps)/Inverted wrist curls db (10 reps)/Grip work db (15 seconds)
22.5lb/10lb/65lb
22.5lb/10lb/65lb
22.5lb/10lb/70lb


#324

Friday morning, day 4, cycle 5

Deadlift (5 reps)/Sumo deadlift (7 reps)/Back extension (10 reps)
135lb/135lb/10lb
140lb/140lb/10lb
145lb/145lb/10lb
150lb/150lb/10lb
155lb/155lb/10lb

KB front squat/Incline knee raises/Hanging knee raises/Plank
4x8x20kg/4x15/4x10/4x15 seconds

Now off to work.


#325

Saturday morning, day 1, cycle 6.

OHP (5-4-3-2 reps)/Clean and press (6 reps)
27.5/22.5
27.5/22.5
30/22.5
30/22.5

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

Lat pull down chin up grip (5-4-3-2 reps)/DB Bend over row (8 reps)
120lb/32.5lb
135lb/32.5lb
145lb/32.5lb
155lb/3.5lb

Rowing conditioning work
125m 0:28
250m 0:59
500m 2:10
1000m 4:25

This is not getting easier but a lot more fun then biking is.


#326

I love to hate rowing, leaves me grounded all the time, but it’s really good for overall conditioning.


#327

Monday, day 2, cycle 6

Skipped the long walk, the cold and humidity got me wanting to stay in.

Box back squat (5 reps)/Deadlift (5 reps)/Leg curls (8 reps)
100lb/135lb/50lb
100lb/135lb/50lb
105lb/145lb/50lb
105lb/145lb/50lb
110lb/155lb/50lb
110lb/155lb/50lb
112lb/160lb/50lb
115lb/165lb/50lb

At this time last year, I was on crutches and on massive pain killer and blood thinner.
All I was doing was physio and watching tv.
I am more then ready to have the hard ware come out but I feel pretty good in general.
I am happy with the last few weeks progress too, still not pre accident but still I am happy.


#328

Good to see things finally are going your way :slight_smile:


#329

Wednesday, day 3, cycle 6

Short warm up

DB Incline bench (5-4-3-2 reps)/DB Decline bench (6 reps)
37.5lb/37.5lb
40lb/37.5lb
40lb (4 reps)/37.5lb
42.5lb (3 reps)/37.5lb

Machine fly (6 reps)/Machine chest press (8 reps)
90lb/100lb
100lb/100lb
100lb/100lb getting hard
100lb/90lb still hard

DB Hammer Incline curls/Z bar curls
4x4x25lb/4x6x50lb

DB wrist curls/DB inverted wrist curls/DB Grip hold
3x10x22.5lb/3x10x10lb/3x15 secondsx75lb

Still feeling good, starving all the time. Also had 2 dudes flirting/asking me out this week, don’t know if that is a good thing.


#330

Thursday, day 4, cycle 6.

Deadlift (5 reps)/Sumo deadlift (7 reps)/Back extension (10 reps)
135/135/25
145/145/25
3x145/145/25

KB front squat/Incline knee raises/Hanging knee raises/Plank on ball
4x8x20kg/4x15/4x10/4x15 seconds

This work out kick my ass.

Other stuff: I lost a boob size :pensive: and the scale is still stuck at 145lb. I need to eat more.


#331

Sunday, day 1, cycle 7

1h20m walk with the dog

DB OHP (5-4-3-3 reps)/DB clean and press (6 reps)
27.5lb/25lb
27.5lb/25lb
30lb/25lb
30lb/25lb

Cable internal rotation/Cable external rotation
5x10x20lb per arm/5x10x20lb per arm

Lat pull down chin up grip (5-4-3-3 reps)/DB bent over row (8 reps)
120lb/35lb
135lb/35lb
145lb/35lb
155lb/35lb

Rowing conditioning hell
125m 0:27
250m 0:59
500m 2:08
1000m 4:29 I could have push a bit and got a better time, lazy me. I recuperate faster too


#332

Sad day!


Nice job putting in that consistent work, things look like they are moving along well.


#333

HAHAHA made my day :slight_smile:
And as Sleepy said you’ve really been consistent, Good stuff.


#334

Monday, day 2, cycle 7

Morning walk with the dog, about 1h15m at a fast pace

Short warm up

Back squat to a bench (5 reps)/Deadlift (5 reps)/Leg curls (8 reps)
100/135/50 I got to get brave a push my first deadlift over 135
105/145/50
105/155/50
110/155/50
110/160/50
115/160/50
115/165/50
120/165/50

The squats are not super straight but I don’t care much as long as the leg does not hurt. Deads are still my best lift and the leg curls are painful on the first set every time. The plate seem to be sticking to the muscle around it. The knee is holding so far. I can still push this program for a few cycles as long as I progress.


#335

Wednesday, day 3, cycle 7

DB Incline bench (5-4-3-2 reps)/DB Decline bench (6 reps)
40lb/37.5lb
40lb/37.5lb
42.5lb/37.5lb
42.5lb failed, 40lb/37.5lb

Machine fly (6 reps)/Machine chest press (8 reps)
100lb/100lb
100lb/100lb
100lb/100lb
100lb/100lb

DB Hammer Incline curls/Z bar curls
4x4x25lb/4x6x50lb

DB wrist curls/DB inverted wrist curls/DB Grip hold (change to farmer walk handles)
3x10x22.5lb/3x10x10lb/3x15 secondsx60lb on each handle could put a bit more weight and it is much easier on my knee to pick up then the DB.

Did an extra rowing hell round because my boyfriend was slow tonight
125m 0:26
250m 0:58
500m 2:06
1000m 4:24 Not getting easier but getting faster, still a hell lot more fun then the bike, still hate the last 1000m


#336

Friday, day 4, cycle 7, tired af.

Deaflift (5)/Sumo deadlift (7)/Back extension (10)
135/135/25
145/145/25
155/155/25 really not feeling it
135/135/25 slow tired, quite

KB front squat (8)/incline knee raises (15)/hanging knee raises (10)/plank on ball
16kg/15/10/15 sec
3x20kg/15/10/15 sec

I think that I will take it easy over christmas time, kind deload and start the new year strong.


#337

Well fuck, I am on antibiotics for a week. Hey me.


#338

Lazy sunday

Short warm up

4x8x55lb muscle clean and push press

4x8x45lb t-bar row

8x95lb + 2x8x115lb snatch grip deadlift

bwx10 +10x10lb + 2x10x25lb pendulum squat machine. I use to not be able to even do 1 bw rep

10x45lb + 10x65lb + 2x8x85lb bench press

Now off until Thursday night as the gym is close. I could play in the basement but I am going easy.


#339

Gym break, I am stuck with an inflamed bladder and just spend 14 hours waiting at the ER. I pee none stop.

I will get back at it next year!


#340

Sunday, short gym visit for the year!

Squat
5x45
5x75
5x95
5x105
2x5x115
2x5x120

Bench
5x45
5x65
5x85
5x95, 2x3x95

Deadlift
5x95
5x115
5x135
2x5x145

Wide lat pull down
3x8x105

Pendulum squat machine
2x10x25
2x8x25

DB OHP
3x8x25

Feeling a lot better but not perfect yet. One more week of odd schedule before going back to a more normal routine.

Next year goal: hard to tell as I will have that surgery to remove the plate and I have no clue how long I will be off. So just improving my main lift some. Not chasing a 1 rep max and will try not to push so hard so fast that I fuck something up.

Hard work but not killing myself every day, I am starting to feel a bit old at time.