Vision's Sports & Training Log

[vision1]

Thursday, November 18, 2016 - ME Lower
Weight = 217 lbs
5 minute bike
2 sets of each: Dead bugs, Lying adduction and abduction
1) Deadlifts: 135x10, 225x10, 225x10, 275x10, 325x5
all over hand and beltless ... keeping it light on my shoulder
2) GHRs: 3x10 @ BW
3) BSS Isometric Holds: 2x30seconds @ BW + 45
4) Sprinter Situps: 40, 40, 30
5) Standing Calf Raises: 180x12, 200x12, 220x10

Felt good to get some semi-heavy lifting in after 3 weeks of recovery.

 

[vision1]

Friday, November 18, 2016
5 minute bike
1) External rotations, elbow at side: 3x15 @ green band
2) YTWLs: 3x5 @ 2.5 lbs
3) Super slow Pushups: 3x6 @ BW
4) Lateral shoulder raises: 3x15 @ green band
5) Retraction ABCs: 3 sets @ blue + green band
6) DB Curls: 20sx20, 25sx15
7) Pushup position hand to elbow touches: 3x20
8) 1-arm Band overhead press, force pulling back: 3x15 @ green band

 

[vision1]

Saturday, November 19, 2016
1) External rotations, elbows at side: 3x15 @ green band
2) External rotations, elbows at shoulder height: 3x15 @ green band
3) 1-arm Band overhead press, force pulling back: 3x15 @ green band
4) 1-arm Band overhead press, force pulling forward: 3x15 @ green band
5a) 1-arm Chest supported machine rows: 3x10
5b) Slow eccentric pushups: 3x10
6) Forearm lever work
7) Standing snow angels + dynamic iso Band Ts: 3 sets of 10+10 @ double green band

 

[vision1]

Tuesday, November 22, 2016 - Physio
Acupuncture and lax ball rolling my left shoulder
1a) Internal rotation med ball throws: 3x20
1b) 1-arm med ball chest throws: 3x20
2a) 3 position pushup plus: 3x10 each
2b) Front/Back bear crawls: 3x10 each
3) 4 position DB shoulders: 3x10 each
4) Deadlifts: 135x10, 225x10, 275x5, 345x5, 225x10

 

[vision1]

Wednesday, November 24, 2016
1 hours lacrosse game
First game since my shoulder dislocation and it felt OK ... We won 11-2 and I scored 4 goals.

 

[vision1]

Sunday, November 27, 2016
1) 4 way shoulder raises: 3x10 @ 12 lbs
2a) Squats: 5 sets of 6 @ 185 lbs
tried back squats and front squats but only zercher squats were okay on my shoulder
2b) Pushup position plank variations: 5x20
3) Flexed arm hang with med ball leg raise: 3x8

 

[vision1]

Wednesday November 30, 2016
I had my MRI yesterday, results don't look good to my untrained eye.

Physio
EMS and heating of left shoulder
ART left shoulder
Acupuncture left shoulder
Slosh jug exercises in all directions
DB Curl to Press
3 way band external rotations

Lacrosse
Won 7-5, scored 1 goal and a few assists. I had absolutely no energy today, almost felt like I was sick. A win is a win

 

[vision1]

Friday, December 2, 2016
I was going to workout but my shoulder was sucking so just rolled and stretched it

Saturday, December 3, 2016
"Game Speed Conditioning"
5 circuits and various types of running, 3 sets each. 20 seconds rest between sets, 90 seconds rest between circuits

 

[vision1]

Injured my neck on Sunday doing some light pressing (sets of 95x10)

Wednesday I had Physio. We did acupuncture on my neck and traps and shoulders (20 needles total). Then did some ART. Then some should exercises with light bands while lying on my back to allow my neck to relax.

Wednesday night I had a lacrosse game, we got destroyed 13-3. I had 1 goal and 1 assist.

Thursday I either got the flu or food poisoning but I'm feeling better today.

Seems like I'm in a downhill spiral at the moment.

 

[vision1]

Saturday, December 10, 2016
1 hour lacrosse practice

Sunday, December 11, 2016
Box Squats: 45x10, 135x6, 225x5, 245x5, 265x5, 225x5
Renegade Pushup Rows: 4 sets @ 52 lb dumbbells ... 10+ reps per set but wasn't keeping track
DB 1-leg RDLs: 52x10, 72x10, 72x10
3 way Shoulder Raises: 3x10 @ 12 lbs
External rotation band pull aparts: 3x15

 

[vision1]

Wednesday, December 14, 2016 - Chiropractor
5 minute bike
Slosh Jug ABCs on back
Band Pull apart neck stretches
Heat pad on left shoulder
ART on shoulder

1 hour lacrosse game - We won 8-5, I had 3 goals

 

[vision1]

4 sets of barbell curls and banded tricep pushdowns last night.

 

[vision1]

Sunday, December 18, 2016
1) Deadlifts: 135x10, 225x5, 275x5, 315x5, 315x5, 335x5, 335x5
all pretty easy
2) Pullups: 4x10
assisted with blue mini band
3) Pushup variations: 4 sets
superman, spiderman, rotating T, ankle touches

 

[vision1]

Tuesday December 20, 2016
1) Back Squats: 45x10, 135x6, 185x6, 225x5, 225x5, 245x5, 245x5
Shoulder can finally hold the bar
2a) Band Tricep Pushdowns: 3x20 @ green band
2b) Barbell Curls: 3x20 @ 45

 

[vision1]

Wednesday, December 21, 2016 - Physio
Acupuncture left shoulder and back and neck
ART on shoulder and neck
Slosh jug exercises: back, side, roll, walking
Front/Back Bear crawls
T plank rotations

 

[vision1]

Saturday, December 24, 2016
1) Deadlifts: 135x10, 225x6, 275x5, 315x5, 365x5, 315x5, 315x5
2) Pullups: 4x10
blue band support
3) Pushup Variations: 4x16

 

[vision1]

Monday, December 26, 2016
1) Pullups: 4x10
assisted with blue mini band
2) 4 way shoulder raises: 3x10 @ 12 lbs
3) 1-arm DB Rows: 52x10, 72x10, 92x10
2" handle
4) Mary's March: 3x20
5) Pushups: 4x20

Tuesday, December 27, 2016
1) Back Squats: 45x10, 135x6, 185x6, 225x5, 245x5, 265x5
2a) Plyo Pushups: 3x10
2b) Band Tricep pushdowns: 3x12 @ green band
3a) Flexed arm hang med ball leg raises: 3x10
3b) BB Curls: 3x12 @ 45 lbs

 

[vision1]

Thursday, December 29, 2016
Bike, Jump rope, dynamic stretching, box jumps
1) Deadlifts: 135x10, 225x5, 275x3, 315x3, 365x3, 415x3, 365x3
2) 1-arm Med Ball Chest Throws: 3x10 @ 10 lbs
3) Front/Back Bear Crawls: 3x40
4a) TRX Rollouts: 3x12
4b) TRX Flies: 3x12
4c) TRX Reverse Flies: 3x12
5) Standing Calf Raises: 3x12

 

[vision1]

Friday did a 1 hour boxing class

Saturday played three 20 min lacrosse games

 

[vision1]

Monday, January 2, 2017
1) Pullups: 4x10
assisted with mini blue band
2) Overhead Reverse Lunges: 4x20 @ 45 lbs
3) Pushup Variations: 4 sets
spiderman, superman, T-rotation, Unilateral