T Nation

Vision’s Lacrosse Training Log


Tuesday January 15, 2019
Weight = 208 lbs

  1. Eccentric Seated Cable Rows: worked up to 4x6 at #12.5
  2. 1-arm Pulldowns: 4x8 at #6
  3. Seated Chest Press: 3x12 at #12
  4. Rolling DB Tri Extensions: 3x10 with 30s
  5. 1-arm Spider Curls: 3x6 with 30
  6. Plank Circuit: 1 min per position non stop with head weight, 3 sets (front, side, side)
  7. Lying Leg Raises: 2 long sets with head weight


Wednesday January 16, 2019

40 minutes of squash with my gf

  1. Box Squats: 45x10, 135x5, 225x5, 245x5, 265x5, 265x5, 265x5, 225x5
  2. Standing Calf Raises: 3x10

Worked out at my girlfriend’s gym. It’s awesome, full of all the equipment you can think of, and even in January it wasn’t very busy.


Thursday January 17, 2019

Chiropractor session: Adjustments and I was given a mobility drill for my shoulders/neck

Rec Lax game: won 9-8, scored a couple. I was limping the entire game and unable to run with my injured knee. Unlikely I’ll be able to play this weekend, probably smarter if I recover.


Saturday January 19, 2019

  1. Facepulls: 3x15
  2. Seated Cable Rows: #12x8, #14x6, #16x6, #14x6, #12x8
  3. 1-arm Pulldowns: 3x8 with #6.5
  4. DB Curls: 3x10 with 35s
  5. Bent over Reverse Flys: 3x15 with 15s

Not playing in my game tonight


Sunday January 20, 2019
Weight = 209 lbs

  1. 1-arm OH Press: 30x10, 50x6, 50x6, 50x6
  2. Banded Dips: 4x8 with blue band
  3. Rolling DB Tri Ext: 3x10 with 35s
  4. Seated Chess Press: 3x10
  5. Banded Cable Tri Ext: 4x12


I haven’t seen my doctor yet (happening in two days) but it looks like I have a ruptured bursa in my left knee. It has ballooned up and is extremely liquidy. Hopefully I can get it drained soon and proceed with rehabbing.


Thursday January 24, 2019

Physio session
A lot of manual stretching and release
Acupuncture and stim
This was a great session. We worked the quad and hip flexors and lot and an hour after my session I noticed that the liquid pocket on my knee and spread substantially (about 3").


Friday January 25, 2019

5 min bike + Foam rolling

  1. Goblet Squats: 3x15 with 50
  2. Elevated Reverse Lunge: 3x10 each leg with 20s
  3. Glute Bridge: 3x20 BW
  4. 1-leg DB RDLs: 3x10 each leg with 50
  5. 1-leg Calf Raises: 3x10 BW

Light lower body workout, trying to get my knee functioning again.


Saturday January 26, 2019

  1. YTWLs: 3x8 with 10s
  2. 1-Arm Pulldowns: 3x10 with #6.5
  3. Toe touch Pushups: 3x18
  4. TRX Rows: 3x15
  5. T Rotation Pushups: 3x16


Sunday January 27, 2019

Foam rolling

1- Goblet Squats: 3x20 with 50
2- 1-Leg RDLs: 3x15 with 50
3- Elevated Reverse Lunges: 3x10 each leg with 30s
4a- Glute Bridge: 3x20 BW
4b- V Ups: 3x15 with 10
5- 1-Leg Calf Raises: 3x12 BW


Hi Chris, is there a way to turn off the auto formatting? I can’t write my supersets without it auto formatting to a list of numbers


Monday January 28, 2019

Thoracic mobilizing

  1. Renegade T Raise: 3x15 with 10
  2. Eccentric Seated Cable Rows: 4x8 with #12.5
  3. Toe Touch Pushups: 3x20
  4. Side Plank with T Raise: 3x12 with 8
  5. DB Curls: 3x8 with 40s


I don’t believe so, it’s just how the system is setup. It looks like it only formats like that when the number is followed by a period or parenthesis: 1. or 1)
Using a dash, like 1-, should avoid it. Or using letters, A., B1, etc.

1- Elevated Reverse Lunges: 3x10 each leg with 30s
2a- Glute Bridge: 3x20 BW
2b- V Ups: 3x15 with 10
3- 1-Leg Calf Raises: 3x12 BW

A. Elevated Reverse Lunges: 3x10 each leg with 30s
B1. Glute Bridge: 3x20 BW
B2. V Ups: 3x15 with 10
C. 1-Leg Calf Raises: 3x12 BW


Tuesday January 29, 2019
Physio session, same as last time, manual release, acupuncture, stim.
Hopefully I’ll be getting my knee drained in a few days


Wednesday January 30, 2019

Weight = 210 lbs

1a- Goblet Squats: 3x20 with 50
1b- Elevated Reverse Lunges: 3x10 each leg with 35s
1c-Dip Station Leg Raises: 3x20
2a- 1-leg RDL: 3x15 each leg with 50
2b- Glute Bridge: 3x20
2c- DB Swings: 3x20 with 50
3- Leg Press Calf Raises: 4x15


Thursday January 31, 2019
Weight = 212 lbs

Thoracic rolling and mobilizing

1- 1-arm Pulldowns: 3x8 with #7
2- Seated Cable Rows: 3x8 with #12.5
3a- Bear Position DB Pull across: 3x20 with 20
3b- Renegade T Rotations: 3x15 with (8, 10, 12 trying to figure out a good weight)

Finished with neck isometrics


Late workout tonight

Saturday February 2, 2019
15 min bike
1- Lying YTWL: 5x10
2- Pushups with headweight: 18, 18, 16, 16, 16

Continuing to rehab my hand and knee, hoping to return to playing in two weeks.


Monday February 4, 2019
Foam and lax ball Rolling

1a- 1-Leg Med Ball Chops: 3x12 with 10 lbs
1b- Med Ball V-Ups: 3x15 with 10
2a- Goblet Lateral Lunge: 3x10 each way with 50
2b- Dip Station Leg Raises: 3x15
3a- 1-Leg Lateral Hops: 3x15 stick landing
3b- 1-Leg Linear Hops: 3x15 stick landing
4- 3-Position Bosu Mountains Climber: 3x6 each

Slight increase in balance and velocity. My doctor won’t drain my knee so it’s still a waiting game.


Why is the doctor not draining your knee? Do they feel it will subside on its own?


He says the risk of infection is too high. It’s an area where antibiotics can’t penetrate so it would be very difficult to fight an infection. He says in his entire career he’s never had to send someone to get bursitis drained.

I’m skeptical because my knee is still a water balloon over three weeks since the injury and it has not reacted at all to anti imflammatories or ice. There is no improvement day to day.