Sano1's Training LOG - Working towards a goal

[Sano]

Went to the PT today for the first time in 3 weeks. Some logistic work had to be done since this was my first time at the clinic and not the hospital. Went well, my ACL and knee is good. Nice ROM, little pain, decent strenght. I still need to work on a few things. I've been walking around with a complete ACL rupture in my right knee for 4 years, so I have compensated somewhat. That is why I am having trouble with my right hip, and my quadriceps is a little weaker. No worries, I will become much stronger and healthier than I was before the tear. Went to the gym after school.

Warmup:
15min bike ride

Benchpress:
Warmup sets
8x74.5kg
8x74.5kg
8x74.5kg

Felt easy. Felt great.

Barbell Rows:
Warmup sets
8x65kg
8x65kg
8x65kg

Dips:
3x6 BW with 10 second L sit hold on the last rep in each set.

Leg curls:
15x20kg
15x20kg
15x20kg
10x20kg

Leg raises:
3x4 strict form

Other/Assistance:
Pushups (4xfingers, 4xknuckles, 10 regular), light deadlifts(60kg), deadlift holds trying to develop greater grip strenght.

 

[Sano]

Went to the PT yesterday and did my new routine for the first time. It went great, she says that I will definitely be 100% and I am far ahead of what they usually see. Awesome.

Afterwards I went to the gym before school.


Warmup:
Bike ride for 15min and some dynamic stretching

Benchpress:
Warmup sets
8x77kg
8x77kg
8x77kg

Felt pretty heavy again.

Pullups:
3x7 with leg raises

Some light dumbbell OHP:
15x12kg
15x12kg
15x12kg

Other/Assistance: Some pushuos(fingers 4, knuckles 4, regular 10), some misc pulling and grip work.

Oh, and I went out drinking last night so I am completely hungover.

 

[Sano]

Been partying a bit lately and was pretty worn at training, but actually it went pretty good. I am getting the benching patterns down better. I started out a little lighter because I felt drained, but it felt pretty good so I ramped it up a bit!

Warmup:
30 min shadowboxing/hitting pads with GF
some light stretching

Bencpress:
Warmup sets(close grip)
8x72kg
8x77kg
8x79.5kg - PR! yay!

Dumbbell Shoulder Press:
15x12kg
15x12kg
15x12kg

Dumbbell Rows
15x14kg
15x14kg
15x14kg

Barbell Rows
Warmup sets
8x65kg
8x65kg
8x65kg

AMRAP Wide Grip Pullups = 15

Other/Assistance:
TKD Leg strenghtening, Rotater cuff exercises, step ups, some ACL work.

 

[AllKickboxing]

Been partying a bit lately and was pretty worn at training, but actually it went pretty good. I am getting the benching patterns down better. I started out a little lighter because I felt drained, but it felt pretty good so I ramped it up a bit!

Warmup:
30 min shadowboxing/hitting pads with GF
some light stretching

Bencpress:
Warmup sets(close grip)
8x72kg
8x77kg
8x79.5kg - PR! yay!

Dumbbell Shoulder Press:
15x12kg
15x12kg
15x12kg

Dumbbell Rows
15x14kg
15x14kg
15x14kg

Barbell Rows
Warmup sets
8x65kg
8x65kg
8x65kg

AMRAP Wide Grip Pullups = 15

Other/Assistance:
TKD Leg strenghtening, Rotater cuff exercises, step ups, some ACL work.

Keep up the great work! I'm getting tired just watching you lift lol. It's cool to see you track your progress so meticulously. I plan on strength training more this summer too. Good luck! - Jimin

 

[Sano]

I've been at a clinic this week and doing some hands on work as a PT student. Pretty much had 3 elderly clients by myself. It's both nerve wrecking and rewarding, I've definitely overcome something and grown as a person. I also went to my own ACL rehab monday, which was great as usual. Getting a functioning and strong knee. Safe to say it's great to have a few days off and weekend. I went training yesterday after the clinic.

Warmup:
Bike ride 5 km(10min)

Benchpress:
Warmup sets
8x80kg - PR !
8x80kg
7x80kg(had slight help on the 8th rep)

Strict OHP:
Warmup sets
8x37,5kg
8x37,5kg
8x37,5kg

Dumbbell Rows:
15x16kg
15x16kg
15x16kg

Leg raises:
3x8

Wide Grip Pullups:
3x7 BW

Ab Rollouts:
3x8

Other/Assistance: Planche, pushups(knuckles), bw squats, a few closed grip chinups.

Im at my limit at the bench, so I'll probably go down a few kgs and build back up. Will try my max in the near future.

 

[Sano]

Keep up the great work! I'm getting tired just watching you lift lol. It's cool to see you track your progress so meticulously. I plan on strength training more this summer too. Good luck! - Jimin

Hey Jimin! Thanks for the comment.

Yeah, I think I've simplified it a bit since the beginning of the log, but I do keep track. I really like the controlled liniear progression program. And yes, it is exhausting at times

I am really looking forward to being able to squat and DL again though, as that is that is the real meat and potatoes of my strenght training.

I hope to see you starting training as well! Find a good linear program like SS or whatever, start very light, control the movements and build from there. Good luck!

 

[AllKickboxing]

Hey Jimin! Thanks for the comment.

Yeah, I think I've simplified it a bit since the beginning of the log, but I do keep track. I really like the controlled liniear progression program. And yes, it is exhausting at times

I am really looking forward to being able to squat and DL again though, as that is that is the real meat and potatoes of my strenght training.

I hope to see you starting training as well! Find a good linear program like SS or whatever, start very light, control the movements and build from there. Good luck!

Thanks for the tip! I'll look into a solid linear program as you suggested. Keep up the great work!

 

[Sano]

Ah it was great to relax a bit this weekend. I think that is why I had so much energy today, because I had a pretty cool training session.

Warmup:
2km on the rower at max resistance(8:27)

Benchpress:
Warmup sets
8x74.5kg
8x74.5kg
8x74.5kg

Felt fine.

Strict OHP:
Warmup sets
8x37.5kg
8x37.5kg
8x37.5kg

Light Squats finally!
Warmup with broom
10xBar
8x40kg
8x60kg
6x80kg

Felt quite alright, the knee was okay and legs were decent. SI joint felt decent as well. I think I'll start from now on with very light squatting and build up. Depends on what my PT says, but it feels good.

Dumbbell Flys:
15x14kg
15x14kg
15x14kg

Leg curls:
15x25kg
15x25kg
15x25kg

Wide Grip Pullups:
3x6 BW

Other/Assistance:
Finger/knucle/diamond pushups 5/5/5 and some regular ones. Heavy Bag work for 20 min(was awesome), rotator cuff work, strecthing and TKD leg strenghtening.

 

[Sano]

Warmup:
Rowing for about 15 min.
Some light stretching and air squats

Benchpress:
Warmup sets(close grip)
8x77kg
8x74.5kg
8x77kg
3x89kg(was with a friend who did some heavier sets)

Strict OHP:
Warmup sets
8x40kg
8x40kg
8x40kg

Deadlifts(finally allowed again weeee!)
8x60kg
8x70kg
6x70kg

Taking it slow. I will start from 60 and add each time from now on.

Wide Grip Pullups:
3x6 BW

Ab Rollouts:
3x8 BW

Hurt my lumbar a little.

Leg Curls:
15x30kg
15x30kg
15x30kg

Good training.

Other/Assistance:
Puhups (6 fingers, 6 knuckles, 6 diamond, some regular), a little mobility work, some light shoulder work.

 

[Sano]

Another session:

Warmup:
Bike ride for 10 min, some stretching.

Benchpress:
Warmup sets(close grip)
5x79.5kg
5x79.5kg
5x79.5kg

I'll be doing 5 rep sets for a little while. Then 3, then back to 8 when I hit the wall. Same with the rest of the exercises.

Strict OHP:
8x40kg
8x40kg
8x40kg

Felt good.

Bendover Barbell Rows:
8x65kg
8x65kg
8x65kg

Felt pretty easy.

Chinups:
3x7 BW

Knee raises:
3x10 BW

Squats:
Warmup sets with broom and bar
8x42.5kg
8x42.5kg
8x42.5kg

Very easy, but I am not in a rush. Taking it slow, that way my ACL will get better a long with me getting weight on the bar.

Cardio:
35 min bike ride

Other/Assistance:
Some pushups, some chest work with light dumbbells, a little heavybag work.

 

[Sano]

Had a tough, tough training session today. I haven't had a session like this since before the surgery!

Warmup:
2km rowing
Stretching
Air Squats

Benchpress:
Warmup sets(close grip)
5x82.5kg
5x82.5kg
5x82.5kg

Squats:
Warmup sets
8x40kg
6x60kg
5x90kg
3x110kg (was a bit scared to go to depth, shouldn't be lifting this much atm)
6x60kg paused

Strict OHP:
Warmup
5x40kg
3x50kg
1x62.5kg PR!!
1x65kg PR!!!!

Bendover rows:
8x60kg
8x60kg
8x60kg

Deadlift:
Warmup
10x60kg
6x80kg
5x100kg
4x100kg

Wide Grip Pullups:
5x3 BW with leg raises

Other/Assistance:
15 min Bike ride, 20 min hard training on the heavy bag!

First time I've really lifted anything heavy in squat and DL since the surgery and it felt alright. Still, I will stick to the lower weight and work up. I was at this new gym today and just felt like giving it hell. Just have to be careful and don't overdo anything untill my ACL is stronger.

Safe to say, I am beat.

 

[Sano]

Went training again yesteday. I was tired from the workout the day before, but inspired by the OHP PR. I was a bit lazy, but my GF was there so I felt like having a go at some heavy bench. I shouldn't be testing my max at this point, but I figured what the hell!

Warmup:
15 min bike ride
Air squats

Benchpress:
Warmup(close grip)
6x62kg
5x82kg
1x99.5kg
1x102kg PR!! - Yay!

It felt decently heavy, I don't think I could have gone much higher, but the form was solid. It felt awesome!

Bendover Barbell Rows:
8x70kg
8x70kg
8x80kg (felt heavy, not great form)

Squats:
Warmup sets
8x50kg
8x50kg
8x50kg

Sticking to the plan now.

3x10 leg raises

Other/Assistance:
A few chinups, dumbbell flyers, dumbbell chest and shoulder misc work.

 

[Sano]

Just posting a new template for today so I can remember it later.

Warmup

Stretching

Deadlift 5x3/3x3
Bencpress 8x3/5x3/3x3
Wide Grip Chinup Xx3
Leg Curls 15x3
Legpress 15x3
Pullups/rows Xx3/15x3
Ab rollout/plank 5x3/XxTid
Evt. Rehab

 

[Sano]

Great training today! Trying to organise the training a bit more, so I made two templates that I will just switch up each time. I get a few times a week at the PT center as well rehabbing my knee where I do all kinds of lower body stuff(including squatting).

Warmup:
10min bike ride

Some short mobility/thorax stretching.

Benchpress:
Warmup sets
5x84,5kg
5x84,5kg
5x84,5kg

Felt very nice

Deadlift:
Warmup sets
5x65kg
5x65kg
5x65kg

Easy work

Wide Grip Chinups:
10xBW
6xBW
5xBW

Leg Press:
15x80kg
15x80kg
15x80kg

Leg Curls:
15x20kg
15x25kg
15x20kg

I am taking it easy on my back knee and hammies, I have some kind of bruising, might be a partial pulled muscle.

Dumbbell Rows:
15x14kg
15x14kg
15x14kg

Ab Rollout:
5xBW
5xBW
5xBW

Other/Assistance: A few pushups and pullups briefly.

 

[Sano]

Been having some pain near my pes anserious, probably something to do with the donor spot being worn. This ACL recovery takes time, I am pushing it a little too much. Anyway, I have ACL rehab tomorrow plus my knee hurts so I skipped legs and did:

Benchpress:
Warmup sets
5x86.5kg
5x86.5kg
5x86.5kg

Getting heavy.

Deadlifts:
Warmup
5x60 kg
5x60kg

Did it extra light and short, because of my hamstrings.

Wide Grip Chinups:
10xBW
8xBW
5xBW

Bendover Barbell Rows:
Warmup
5x75kg
5x75kg
5x75kg

Dips:
10xBW
8xBW
6xBW

Ab Rollout:
6xBW
6xBW
6xBW

Other/Assistance: Talked and chilled a bit with my GF. Did some pushups.

 

[Sano]

Template 2 for later today so I can remember it:

Squat 8x3/5x3/3x3
OHP 8x3/5x3/3x3
Barbell Rows 8x3/5x3/3x3
Back extensions 15x3
Lunges 15x3
Dips/shoulder press/flyers Xx3/15x3
Leg raises/Russian twist 15x3
Evt.Rehab

 

[Sano]

Good training today. Slowly and steadily I am improving on especially my OHP.

Warmup:
10 min bike ride

Squats:
Warmup sets
8x60kg
8x60kg
8x60kg

No pain really and went very deep

Strict OHP:
Warmup
5x45kg
5x45kg
5x45kg

Nice and easy actually

Bendover barbell Rows:
Warmup
5x77.5kg
5x77.5kg
5x77.5kg

Close Grip Bench as assistance:
5x72kg
10x60kg
10x60kg

Dumbbell rows:
15x16kg
15x16kg
15x16kg

Back Extensions
3x15 BW

Hammies are wrecked in general.

Core:
Russian Twist:
3x30(15 each side) BW

Other/Assistance: few pushups, pullups, ACL/hip rehab work and some rotator cuff work.

I skipped lunges because I should really take it easy on my knees and hammies. I do ACL rehab with squats, leg presses, bands, medius work, balance boards, air squats, leg curls and so forth two times a week, besides my regular training. Getting plenty of lower body work.

 

[Sano]

Another training session. I've been cutting out a lot of carbs because I want to lean out and I must say I felt it on the bench. Anyway, twas fun. Oh, and I just passed my second Physiotherapist exam. Only 3 years and 12 more exams to go! Summer vacation!

Warmup:
Bike ride 10 min
Air squats
Thorax stretching.

Benchpress:
Warmup sets
3x89.5kg
3x89.5kg
3x89.5kg

Getting up there, and it's heavy.

Deadlifts:
Warmup
5x70kg
5x70kg
5x70kg

Wide Grip Pullups AMRAP:
11xBW
6xBW
4xBW

Leg Press:
15x70kg
15x70kg
15x70kg

Leg Curls:
15x25kg
15x25kg
15x25kg

Ab Rollout:
6xBW
6xBW
6xBW

Other/Assistance:
Some dumbbel shoulder work, some lat pulldowns, some pushups, a small amount of shadowboxing, some chinups.

 

[Sano]

Had a pretty cool workout today. I went to a new place with a friend who does crossfit and oly lifts. We did some front squats and he showed me some clean and jerk and a few other things as well. It was pretty awesome, I'll definitely start front squatting a bit.

We did a my training and a bit of his.

Warmup:
Bike ride 10 min
Overhead squats

Deadlift:
Warmup sets
5x70kg
5x80kg
3x90kg
1x100kg

Felt fine, not too heavy, however I wont push it with my knee. I have time. Also, my legs are jelly after hardcore squatting yesterday at rehab and I'm going tomorrow as well.

OHP:
Warmup sets
8x30kg
8x30kg
1x60kg
1x67.5kg PR!! yes!

Bendover rows:
Warmup
Very light work, I showed him proper form.

We did some misc oly lifting with light weight.

Lastly, we did some circuits.

5 pullups, 10 kettlebell swings, 10 hanging situps(twists), 10 assisted planche pushups - x 5 sets.

Was a pretty cool day!

Other/Assistance: Oly work

 

[Sano]

Did a lot of work today. I have summer holiday and a long break from school, so I basicly just do nothing atm. But train

Warmup:
Bike ride

First test(doing Joel Jamiesons 4 week conditioning)

5.9km in 12 minutes. on the bike HR was 125 after to minutes rest(I wanted to get it at 1, but the machine was off). My resting HR is around 62.

I will retest this in 4 weeks.

On to the strenght training, which I did a bunch of today.

Benchpress:
Warmup sets
3x92kg
3x92kg
3x92kg

Felt alright, but heavy as it should.

Deadlift:
Warmup sets
5x77kg
5x77kg
5x77kg

Front Squats:
Warmup
5x60kg
5x60kg
5x60kg

Did a lot of the reps with pause at the bottom.

Tucked Front Lever Holds:
3x10 second hold
3x10 second hold
3x10 second hold

Leg Press:
15x80kg
15x80kg
15x80kg

Leg Curl:
15x30kg
15x30kg
15x30kg

Ab Rollout:
6xBW
6xBW
6xBW

Other/Assistance:
chinups with leg raises, light shadow boxing, a few pushups, light kicking, chest flys, shoulder press with dumbbells.