Oct. 8/11
man its been one crazy week of work for me. On monday i mentioned that i moved over 48,000 lbs of cargo by hand (chucking one box at a time) well normally I’ll only have to move half that, and only on mondays and thursdays (i usually schedule my work out around these days). But this week i had to do that amount of volume, every day of the week. mon-fri, i’m literally sorer than I’ve ever been in my life (well in more different places anyways). Thanks to canadian thanksgiving i have 3 days off, so i’m going to try hit the gym three times this weekend - gym is closed on monday so i will have one recovery day before going back to work. Squats to follow.
Oct 8.
Squats
warmup - 45 x 8, 135 x 3
531
205 x 3
235 x 3
265 x 5
(didn’t really own this, lower back felt thrashed from work still)
extra work
145 x 10, x 10
GHR tried to do 8 total. ROM is getting lower, but still not good.
Leg Curls
75 x 5
65 x 7
55 x 10
Back Raises
3 x 10
Calf Raises
225 x 5 x 15
Leg raises
4 x 7
10 min walk 1 percent incline
Oct 8. evening workout
- found out gym is closed tomorrow as well as monday, so did workout tonight.
bench press 531
warmup 45 x 10
135 x 3
155 x 3
175 x 16 (!!!)
BBB 95 x 10 (5 sets)
Kroc Rows
45 x 12
55 x 12
65 x 12
65 x 12
75 x 18
Tricep Pushdowns
100 x 10
100 x 10
100 x 10
90 x 7
90 x 10
done
Oct. 11
severely injured my foot at work.
I’m not really sure how to train now.
edit: originally believed to be a hairline fracture, turned out to be… 3 dislocated toes, a sprained ankle, and a fascia tear on the bottom of my foot. Stupid doctors didn’t know anything, and were less than helpful (“its some kind of soft tissue injury i think, that or a hairline fracture”) fortunately the physio does.
nov. 2
here we go again. …
First day back to training after my foot injury.
Cleared to work upper body, not lower.
can still barely walk so hobbled my way into the gym, got quite a few stares.
Military press was awkward at best cause i can still only put about 20 percent of my weight on my right foot.
Had to adopt a bit of a stagger stance but it worked.
Military press
85 x 5
100 x 5
110 x 13
65 x 10, 4 sets
65 x 8
dumbbell “kroc” rows
60 x 5
70 x 5
75 x 12
45 x 10, 3 sets.
thats it. Boring but big. or just deceptively hard.
nov 3
Bench Press
125 x5
145 x5
165 x14
5 sets of 10 @ 95 lbs
Dumbbell Rows
5 sets of 10 @ 50 lbs
Reverse BB Curls
40 x5
45 x5
55 x8
55 x6
Nov. 4
No scheduled workout (would be legs day) but i wanted to do something.
I figured i could do leg curls, and extensions without bothering my injury.
Leg Curls
65 x 5
35 x 5
45 x 5
65 x 8
I felt really weak on these, more so than normal. I’m guessing the injured fascia on the bottom of my foot might have to do with this cause it felt tight and hurt a little during the curls. Also 3 weeks off probably didn’t help.
Leg extensions.
55 x 5
65 x 5
75 x 12
45 x 3 sets of 10
Incline bench lateral raises
5 sets of 10 at various weights.
also felt weak on these probably because shoulders still sore from yesterday.
External rotations.
3 sets of 8
at… 12 lbs?? ( usually can do 20 lbs, but couldn’t budge it today, probably some overlap with the above exercise).
Foot was extra sore and swollen after the leg curls, but today (the next day) it feels better than ever, definitely healing up.
Nov 6
Mil Press
90 x3
105 x3
115 x 11
65 x 10 (5 sets)
Kroc Rows
65 x 3
70 x 3
80 x 14
Preacher Curls
65 x 3
70 x 3
80 x 1 (grinder)
35 x 10
45 x 10 (3 sets)
Nov. 7
Bench Press
135 x3
155 x3
175 x12
DB Bench Press
45’s x 4 x10
45 x 8
DB Rows
45 x 5 x10
Reverse Curls
35 x3
40 x3
45 x3
55 x12
35 x 5 x10 (false grip)
nov 8
this workout really makes me long for being able to squat and deadlift again.
Leg curls
45 x3
55 x3
65 x3
45 x 10
35 x 10 (3 sets)
Leg extensions
65 x3
75 x3
85 x15
55 x 4sets of ten
Face Pulls
60 x 8 (three sets)
Lat Pull downs
65x5
75x5
85x20
95x10
65x10
75x10
85x10
95x10
Nov 10.
found a training partner today, a friend from work who’s never been to the gym before, so i spent 30 min coaching him on some movements, and then he did some cardio while i finished my training.
Overhead press
100 x 5
110 x 3
125 x 7
65 x 5 sets of 10
Kroc Rows
70 x 5
75 x 5
80 x 20 (was going to try 85 today and then realized the next weight up is 100! small gyms…)
BB Biceps curl
35 x 10
55 x 10
65 x 6
Nov 12
fiddled around with some leg stuff.
still not enough mobility in my ankle/foot to do real leg stuff.
leg ext.
leg curls.
5 sets of each.
facepulls
3 sets of 10
nov 15
bench press
warm up, then
135 x 5
185 x 3
195 x 7
DB bench press.
40 x 2 x 10
have major tennis elbow right now.
pendelay rows
4 sets
db rows
2 sets
reverse curls
3 sets
NOv 18.
after 2 hours of physio on my foot/ankle/calf area the physio therapist said she wants me to resume regular activities, but starting off slow and light (and carefully) with the weight training and work.
first time trying squats since foot injury.
Did some light goblet squats and couldn’t quite hit parallel because of the lack of mobility in my foot/ankle area. but felt alot better than the last time i tried it.
Goblet squats
30 x 10
35 x 10
40 x 10
Leg extensions
70 x 10
85 x 20
tried some split squats but couldn’t do them yet.
Reverse dumbbell curls
20 x 5
25 x 5
30 x 12
15 x 10
15 x 10
Nov 21
deload week 
actually probably good since i’m getting pretty bad tennis elbow.
over head press
45 x 10
65 x 10
85 x 10
95 x 10
dumbbell press
35 x 10
35 x 10
30 x 10
lat pull downs
125 x 5
110 x 5
95 x 5
80 x 5
65 x 5
biceps curls
25 x 5
35 x 5
45 x 5
55 x 5
45 x 5
35 x 5
25 x 5
Lateral raises
15 x 10
15 x 10
Nov 23.
warm up
deadlifts
135 x 6
135 x 6
225 x 3
225 x 3
Good Mornings
45 x 10
45 x 10
45 x 10
Back Raises
10r
15lbs x 10
Leg Curls
35 x 5
45 x 5
60 x 5
Nov 25.
Bench Press deload
45 x 20
75 x 8
95 x 10
115 x 10
OHPress Deload
45 x 10
65 x 10
85 x 10
90 x 10
Dumbbell incline press
40 x3s of 10
Batwings
30 x 3s of 10
FacePulls
60 x 4s of 10
Tricep Pushdowns
90 x 3s of 10 10 partials
lateral raises.
15 x 3s of 10
Nov 26.
last deload workout
Kroc Rows
35 x 8
45 x 10
55 x 10
lat Pull Downs
85 x 10
97.5 x 10
110 x 7
T-bar Rows with rope handle
75 x 10
75 x 7
50 x 10
Barbell 1arm rows
45 x 3s10
Barbell Pullovers w/extension
35 x 3s10
Barbell Biceps Curls
55 x 3s10
Reverse barbell curls, w/wrist extension
25 x 10
30 x 10
40 x 10
Nov 28
back to squats day
First real squats since injury.
Front squats
45 x 5
95 x 5
135 x 5
185 x 5
Back Squats
185 x 5
225 x 5
Goblet Squats
35 x 10
40 x 10
45 x 10
40 x 10
Back Raises
10
Crunches
2s20
Leg lifts
2s20