T Nation

Donnerschweer 2018 Training Log

t-ransformation2019

#161

Physio left my knee a bit tender, so I skipped the gym and went for a nice walk with the boyfriend and the dog.

Gym will be sunday as I work tomorrow all day.


#162

Sunday day 1, cycle 3, week 2

It is La St-Jean (official long drinking week end) here and everything is close but Tim’s (who can live with out their mid morning cheap coffee) and the gym. :grinning:

Warm up 5 minutes assault bike.

Bench press 4x4 +1x3 75lb / Hammer grip bench press 2x10+2x9+1x8 27.5lb db

Incline close grip bench 4x6 55lb / Over head triceps extension 2x8+1x7+1x6 22.5lb db

Push up 9-8-7-7

Lying triceps extension 4x8 10lb db / Assisted dips 4x6

Lots of deep squat between sets to stretch my knee. It feel better if I don’t push it too far out or with elevated heels


#163

Still want more muscle but starting to feel and look better. The left leg is still lagging behind. Good morning light also help.


#164

Looking good girl!!


#165

Thanks, totally inspired by you showing some pictures


#166

Awwwww…well you look great! Keep up the hard work!


#167

OMG! You look great! Congrats on the progress!


#168

Shorten leg day. My knee decided that it was not happy when loaded.

Body weight is ok, light weight ok, but not much more.

Now stairs are painful. Advil and ice. I may skip leg day at the end of this week if the knee is still not happy.


#169

so it seem like I did sprain my knee. Whoo hoo! no discomfort/pain permitted for a few weeks. I will try very light or body weigh only leg work. And I will go all out on upper body work and will change T-Bar row for chest supported row for now.

And I got a knee brace to help with stability


#170

Oh no! Hope you heal quick!


#171

Take it easy girl :slight_smile:
Hoping for a quick return to where you were :slight_smile:


#172

Week 3, cycle 3, day 3

Bike warm up slow 5 minutes, knee is ok

Assisted pull up 8-7-7-6-6 / straight arm lat pull down 5x6 200lb

Up right row 4x8 50lb / behind the neck press 4x10 32.5lb

T-bar row (changed for chest supported row) 3x6 25lb db

Z-bar biceps curl (flexsion/extension)3x8 35lb / incline lying biceps curl 3x10 12.5lb db

Renverse grip preacher 1x8 35lb + 2x8 35lb / hammer curls 3x10 12.5lb db

I caved in and will use a brace at work and take advil or tylenol. I also have a special meet with my super physio, who is supposed to be out but did squeezed me in.

I can do anything that does not hurt. So slow walking is ok, at least I can work.


#173

Day 1, cycle 4, week 3

Light bike warm up, easy on the knee

Bench press 3x4 +2x3 85lb / Hammer grip bench press 4x10+1x9 27.5lb db

Incline close grip bench 3x6 + 1X5 55lb / Over head triceps extension 3x8+1x7 22.5lb db

Push up 9-8-7-7

Lying triceps extension 4x8 10lb db / Assisted dips 8-7-6-6

Sunday goes straight to day 3, as I am off leg work.

Today was the first day with no advil and minimal discomfort walking at work!
Left elbow/triceps is still not as strong as the right one but getting better.


#174

Seem like I am a delicate littlr flower. I pulled off the taping my physio put on. The KT is ok but the no stretch one not so much.
I pull it off 18 hours ago!:neutral_face:


#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.