Vision's Sports & Training Log

Monday, June 26, 2017
Rotary Cuff / Upper back / Neck work
1) BB Reverse Lunges: 45x10, 135x5, 185x5, 185x5, 185x5 (reps per leg)
2) Deadlifts: 135x10, 225x5, 275x5, 315x5, 365x5, 405x1, 405x1, 405x1
3) Thick DB Rows: 72x15, 72x15, 72x20
4) 1-arm alternating Landmine Press: 90x10, 90x10, 90x10, 90x10 (reps per arm)
felt weak today but got the work done
 
Tuesday, June 27, 2017
45 minute upper body massage

Lacrosse game, won 10-9, scored 2 goals
stuck around after to practice my shooting
 
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Wednesday June 28, 2017
1.5 km jog
Hill sprints: 3 sets of 4
Started with walk-back recovery between reps but that lengthened later into the workout. Light ab work after each set. No idea of the length or incline of the hill but it was an absolute beast and made for a horrendous workout.
 
Thursday, June 29, 2017
Hockey game, lost 6-5, scored 2 goals
 
Monday, July 3, 2017
Rotary cuff and Neck rehab
1) Banded Step-up Jumps: 3x8 @ green band
2) Deadlifts: 135x5, 225x5, 315x5, 315x5, 315x5
3) Band assisted Pullups: 4x10 @ blue mini band
4a) Banded T's: 4x15
4b) Band resisted Incline pushups: 4x10 @ green band
5a) Adductor side planks: 2x12
5b) Mary March: 2x25
5c) Superman planks: 2x20

This is my last lift before heading to Finland for the European Championships
 
Tuesday, July 4, 2017
45 minute upper body massage
Lacrosse game, lost 10-7, scored 2 goals
 
I just got back from my Tournament in Finland. Came home with a broken rib aaaannnd a gold medal!
Hopefully 1-2 weeks rest will suffice before I'm back in the gym.
 
My rib is still far from healed but I did my first workout since the tournament

Sunday, July 30, 2017
DB Bench: 3x20
Neutral wide grip bent over rows: 3x20
Leaning lateral Raises: 3x15
Tricep Pushdowns: 3x20
BB Curls: 3x20
 
First workout in a while, rib is feeling better.

Monday, August 15, 2017
1) BB Reverse Lunges: 135x8, 8, 8 per leg
2) Bent over BB Rows: 135x20, 20, 20
3) Incline DB Bench: 42sx15, 20, 15
 
Tuesday, August 15, 2017
Lacrosse game, lost 7-6, no goals
 
Friday, August 18, 2017
1a) BB Rear Lunges: 45x10, 135x5, 155x5, 175x5, 195x4 (per leg)
1b) Partner thrown Lying Straight leg raises: 3x15
2a) Bent over BB Rows: 45x10, 135x10, 155x10, 175x10
2b) Flexed arm hang Med ball Leg Raises: 3x10
3a) Alternating Landmine Press: 80x10, 80x10, 80x10
3c) Tricep Pushdowns: 3x20
4) BB Curls: 1x25
 
Monday, August 21, 2017
Boxing class
skipped the ab work at the end cause I'm still sore from Friday
 
Tuesday, August 22, 2017
Lacrosse game, won 9-6, scored 0 goals
 
Thursday, August 24, 2017
Double end bag
Heavy bag
Speed bag
1a) Dip station straight leg raises: 3x15
1b) Pullups: 3x6
1c) Dips: 3x8
 
Friday, August 25, 2017
1) Back Squats: 45x10, 135x10, 185x8, 225x5, 225x5, 225x5
2) Pause Bench: 45x15, 135x10, 175x5, 175x5, 175x5
3) Deadlifts: 135x10, 225x8, 315x5

Saturday, August 26, 2017
3v3 Football game

Sunday, August 27, 2017
1) Back Squats: 45x10, 135x10, 185x8, 225x5, 225x5, 225x5
2) Weighted Pushups: BWx12, +45x10, +45x10, +45x12
3a) Towel Landmine Rows: 50x12, 80x12, 100x12, 100x12
3b) Landmine Twists: 50x8, 50x8, 50x8 (each side)

2v2 and 3v3 Basketball games
 
Tuesday, August 29, 2017
Lacrosse game, lost 8-7, scored 2 goals
 
Tuesday, September 5, 2017
Lacrosse game, won 7-6, scored 0 goals

I've been on some strong antibiotics recently so I've been limiting my physical activity. They supposedly weaken your tendons, which makes me a little nervous.
 
Wednesday, September 6, 2017
Weight = 216 lbs
5 minutes Jump rope
1a) DB Snatch: 35x10, 55x5, 85x3, 75x5, 75x5 (each arm)
1b) Bear Crawls w/ thoracic rotation: 3x30
2a) Pullups: 3x6
2b) Dips: 3x8
Double end bag work
finished with 3x15 on the ab wheel

Pretty shitty workout but I blame the meds. I really don't like doing boxing training after weights, I feel too slow.
 
Played 4 lacrosse games over the weekend. Won 3 and lost 1, scored 3 goals total.
 
Tuesday, September 12, 2017
Bike and stretching
1 round shadow boxing
3 rounds double end bag
4 rounds heavy bag
1 round slip bag
1 round wall pads
3 sets of ab circuit
2 sets of neck work (flexion, extension)
 
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