Well Ive done logs all my life but never online or anything like that. A little background is that I’m currently a transfer student to Salisbury University and playing football there. Camp starts sometime in August and I’m just coming off of knee surgery to fix a torn meniscus. I’m currently 5’11 238 pounds by best lifts prior to surgery were, Bench- 355, Squat- 475 Deadlift- 515 and Strict Overhead Press was 205. First workout comes Monday so lets see how this goes
Let’s get it bro
Alright from a moment of boredom or inspiration from the cups of coffee I drank while taking my final exam in sociology. Heres the last two weeks and the start of my hypertrophy section in my workout plan.
Week 1 first week training after surgery
Monday- april 23rd
Back squat 3x12 at 185
Hamstring Curl 3x10 at 110
DB Military press 3x10 at 80
DB Bench 3x12 at 100
Pullups 3x8
Cable tricep extension 3x12 135
Tuesday and Thursday off this week
Wednesday 25th
Bench Press 1x12 225 1x10 255 1x8 275
Lat pulldown 3x10 at 185
Seated cable row 3x10 at 165
Front and Lateral DB raise superset 3x8 at 35
Romanian Deadlift 1x12 at 225 1x10 at 255 and 1x10 at 275
DB step ups 3x10 at 55
Friday 27th
Strict overhead press 135 3x10
Leg Press 3x8 at 315
Glute ham raise 3x8 at 90
Shoulder shrugs barbell 3x8 at 315
Incline bench 3x10 at 185, 3x10 at 195 and 3x8 at 205
DB row 3x10 at 100
This was my first real week back into the gym, took it easy, I hadn’t worked legs other than doing trap bar deadlifts for about 12 weeks, hadn’t done any standing overhead lifts either.
This is my second week back in training, I upped the intensity a bit and am getting a little more confidence back. My knee this week is still slightly swollen but I am noticing a good amount of progression. I have also thrown in some cardio to try and keep in some semblance of shape.
Monday April 30th
Back Squat- 185 1x12 225 1x10 and 255 1x8
Hamstring Curl 3x12 at 110
DB Military press 3x8 at 80
DB Bench press 3x10 at 100
Pullups 2x8 and 1x9
Cable Tricep ext. 1x12 135 1x10 150 and 1x8 165
Tuesday May 1st
Kick session in the pull. Hanging onto the side 7 sets of three minutes than various pool running and form running exercises for approximately 30 minutes
Wednesday May 2nd
Bench 3x8 at 275
Lat Pulldown 2x 10 at 185, 1x8 205
Seated Cable Row 1x10 165 1x10 175 1x8 185
Front and Lateral DB raise 3x8 at 35
Romanian Deadlift 3x10 275
DB Step up 3x10 55
Forward lunge… and this is where it got bad It hurt quite a bit so I did what I could. I think some more swelling needs to go down in my knee before I throw these back into the routine 3x10 with an empty bar 3x10 at 75 pounds and 3x6 at 95 pounds
Thursday May 3rd
Pool Running 45 minutes
Friday May 4th
Strict Overhead Press 2x10 at 135 and 1x8 165
Leg Press 1x12 at 315 1x10 365 1x10 405
Glute Ham Raise 3x12 at 90
Shoulder Shrugs barbell 3x12 315
Incline Bench 3x 12 185, Was not feeling Incline today
1 arm DB Row 3x12 90 at 90
Saturday More Pool Work 16x25 meters on a kickboard
Also forgot to mention Monday, Wednesday and Friday I have 2 ab workouts to do from my workout packet, Could either be a bridge series, plank series, various crunches and etc just depends on what I feel like I need to do I do. One last thing is also every weight training day I go through and do 4 sets of 10 one leg leg press with an empty sled to get my injured leg working the size difference in my legs is ridiculous now and I add in various other single leg exercises to try an increase volume
May 7th- Today was a bit of a tossup my knee during my workout felt great but after pushing it on squats and getting to the rest of my routine I felt burned out, but I’ll take a powerful set of legs over a nice chest any day of the week.
Back Squat 1x10 at 225 2x8 at 255
Hamstring Curl 1x12 at 120 1x10 130 1x10 140
DB Military Press 3x10 at 75
DB Bench 1x 10 at 100 2x8 100
Pullups 3x8
Cable Tricep ext 1x10 160 2x8 at 180
After my exam at 6:00 I plan on either a good long walk or some form running out on the football field by my house; just depends on how much light is left.
Just threw in some cardio today, first day back in cleats.
plyometrics 10 minutes
12x100 yard first 2 jogged then picked it up and right around number 6 I was at around 80-90 percent of what I used to run prior to my injury
May 9th
Today was pretty good went to a different gym though and actually had two workouts technically. One following my set football one and the other pretty much just arms. Also Used a thick bar for pressing and deadlifting as well as putting my deadlift last in my routine this go around.
Bench 3x10 at 255
wide lat pull 1x12 at 160, 2x10 180
seated row(used a different machine not sure that I like it as much as the one I’m accustomed to) 180x12 200x10 220x8
front and lateral raise( used a 25 pound plate instead of a dumbbell this go around) 3x10
DB step ups 55 4x12
Romanian Deadlift 3x12 at 225
Leg Press 4x15 at 405
Second Mini Workout
Dips 6x10 at bodyweight
Triceps pulldown 4x10 140
preacher curl 3x12 at 65
Straight bar curl with an olympic bar ( dont give me any shit I stepped out of the squat rack) 4x10 at 90
Really good day for running. Knee felt great, everything was clicking and it was just one of those good days.
6x100’s to start it off got nice and loose the first 4 than turned it up the last 2
Power alleys 10 reps. Did a different variation than my book says the original is Jog 15 yards then sprints 30 and walk 10. Instead I changed it up and did 10 yards jogging and 45 yards sprinting and than 10 walking.
Falling starts 10 reps.
Overhead Press 135x8 155x8 165x8
leg press 405x12 455x10 495x10
glute ham raise 3x10 at 135
shrugs 315 3x12
incline bench 1x8 185 1x10 185 1x10 205
1 arm db row 3x20 at 75
Alright last week of this high rep crap excited to get down into the lower rep ranges. I absolutely loathe anything above 6 reps honestly.
Back Squat 1x12 at 255 2x8 275
Hamstring Curl 1x12 at 120 2x10 at 150
DB Military Press 3x12 at 65
DB Bench 3x10 at 100
Pullups 3x8
Cable Tricep ext 3x8 290
Another conditioning day today
Power alleys 2x10, 1x8, 1x6
Falling Starts 2x6
Bench 2x8 at 225 than went all out with 275 got 10 reps
wide lat pull 3x10 170
seated row 230 3x8
front and lateral raise 3x10 35 dumbbell
DB step ups 75 3x8
Deadlift 1x12 225 1x10 275 1x8 315 1x1 365 1x1 405 got tired of this high rep shit and romanian deadlifts just wanted to pull some real weight and it felt amazing.
May 17th 2012
Today was another conditioning day
2x6 sets of the four cone drill which if anyone is in here reading this or anyone cares its 4 cones set up like a square each cone ten yards apart, start at one sprint to the top cone, shuffle side to side to the second, back pedal back to the third cone and turn and sprint thru the finish.
Then even more fun 200 yards of walking lunges followed by 200 yards lateral shuffle
and finally for dessert 10 hundred yard sprints
Overhead Press 155x10 165x8 175x6 2
leg press 3x12 at 495
glute ham raise 3x12 at 135
shrugs 315 3x15
incline bench 1x12 185 2x10 205
1 arm cable row 105 3x10
squat 5x3 at 315
front squat just 5x10 at 135
And this will be the end of the “hypertrophy” stage of my football workout book, to me though It feels like a new beginning. After a relatively minor surgery, but it was surgery none the less, these past 4 weeks have given me a lot of confidence and showed me that I can still keep pushing myself and really get back into shape in time. It sounds corny but it really showed me what I’m made of to an extent trying to get back in shape so quick and bounce back from an injury its humbling to only be to squat 275 for reps when I was all of 30 pounds away from squatting 500 a week before my injury. It feels great in all honesty feeling like a beginner again knowing I cant just skate by a workout because I’m tired, don’t feel good or am sore but I literally have to bust my ass the next 16 weeks because I know there’s a guy trying to take my spot or trying to smack the fuck out of me on the field. If Ive come away with anything from this other than a new found appreciation for incline press and a bit more muscle its confidence.
Back Squat 1x5 at 275 1x5 295 2x5 313 1 at 335 and 1 at 345
Hamstring Curl 3x6 at 180
one arm db press 1x6 65 1x5 70 1x5 80
DB Bench 3x10 at 100
wide grip pullups 4x5
Cable Tricep ext 3x8 230
front squat 1 at 135, 1x145 1x165 1x185 1x205 1x225 1x245 1x275 1x285
50 sprint workout today
10x50 yards
10x40
10x30
10x20
10x10
Bench 1x5 275 1x5 295 1x4 1 at 315 1x18 225
wide lat pull 3x6 190
seated row 250 3x6
front and lateral raise 3x6 40 dumbbell
DB step ups 75 1x8 95 2x5
Deadlift 3x10 315 365x6 405x3 2 almost shit myself at the end of the third one so these were rather eventful.
front squat 3x3 255
did a ladder workout today, I think I’m on the way to getting shin splints however, This weekend I’m going to scale it back a little.
did a hundred yard ladder every ten yards was another sprint so it went
10,20,30,40… 100 and then back down to 10
Overhead Press 165x6 175x6 185x5
leg press 4x6 645
glute ham raise 3x6 at 205
shrugs 365 3x10
incline bench 4x5 225
1 arm cable row 125 3x6
deadlift 455