Vision’s Training Log

Training Training Logs
221

Some how I threw out my neck Sunday morning getting out of bed. Likely need a few days off from lifting. Overhead often causes me neck troubles so it might have been the landmine presses and pulldowns.

222

Wednesday December 4, 2019
Foam roll, stretch, Loop band shoulder exercises

Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 2
405 x 2
425 x 2
435 x 2
435 x 2

DB Rows:
90 x 10
90 x 10
90 x 10
90 x 10

Pushups:
+25 x 14
+45 x 14
+45 x 14
+25 x 14

45 degree Back Ext:
+45 x 12
+90 x 12
+90 x 12

1-leg Calf Raises:
BW x 12
+25 x 12
+25 x 12

Felt like an off day in the gym but hit everything I had to and numbers are consistently going up. This was the last workout of cycle 2. Making some slight changes on exercises and reps for cycle 3.

223

Rec league lacrosse game last night

224

Friday December 6, 2019
Weight = 214 lbs
Foam roll, stretch, loop band shoulder exercises

Front Squats:
45 x 8
135 x 7
185 x 5
225 x 3
235 x 7
235 x 7
235 x 7
235 x 7

Foam Roller Board Press:
45 x 10
135 x 8
155 x 8
175 x 8
185 x 8
185 x 8
185 x 8
No shoulder pain on these anymore

Hammer Strength Chest Supported Rows:
#100s x 12
#100s x 12
#100s x 12
#100s x 12

225

Boxing class this morning. First in a year. Shoulder endurance was gone and the ab work killed me.

226

Sunday December 8, 2019
Foam roll, bike, stretch, shoulder loop band exercises

Back Squats:
45 x 8
135 x 6
225 x 4
265 x 2
295 x 4
305 x 4
305 x 4
305 x 4

BB Rows:
135 x 10
185 x 5
225 x 5
225 x 5
225 x 5
225 x 5

DB Incline:
70s x 7
70s x 7
70s x 7
70s x 7

3 Way Shoulder Raises:
3 x 10 with 15s

TRX Rollouts:
3 x 10

227

Tuesday December 10, 2019
Bike, jump rope, stretching, shoulder loop band exercises

Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 2
405 x 4
405 x 4
405 x 4
405 x 4

DB Rows:
90 x 12
90 x 12
90 x 12
90 x 12

Pushups:
+25 x 15
+25 x 15
+25 x 15
+25 x 15

Sled Pushes
3 sets, length and back with 4 plates

228

Thursday December 12, 2019
Band work

Front Squats:
45 x 10
135 x 6
185 x 4
225 x 1
255 x 3
265 x 3
265 x 3
265 x 3

Hammer Strength Rows:
#70s x 10
#110s x 8
#120s x 8
#120s x 8
#120s x 8

Foam Roller Board Press:
95 x 8
135 x 8
185 x 4
205 x 4
205 x 4
205 x 4
205 x 4
all reps paused

Tricep Pushdowns:
3 x 15

Rec league lacrosse game later tonight

229

Saturday December 14, 2019
Foam roll, stretch, shoulder loop band exercises

Back Squats:
45 x 10
135 x 6
225 x 4
265 x 4
295 x 6
295 x 6
295 x 6
295 x 6

BB Rows:
135 x 10
210 x 7
210 x 7
210 x 7
210 x 7

DB Incline Bench:
45s x 10
70s x 9
70s x 9
70s x 9
70s x 9

1-Arm BB Curls:
3 x 5

230

Boxing class Sunday morning

231

Tuesday December 17, 2019
Hip and shoulder band work

Deadlifts:
135 x 12
225 x 5
315 x 3
365 x 2
385 x 6
385 x 6
385 x 6
385 x 6

DB Rows:
85 x 14
85 x 14
85 x 14

Pushups:
+25 x 18
+25 x 18
+25 x 18
BW x 18

Tried using a belt on deadlifts for the first time in a while - didn’t like it, too difficult to breathe. My deadlift strength is improving crazy fast

232

Rec league lacrosse game last night

233

Friday December 20, 2019
Foam rolling, stretching, band work

Front Squats:
45 x 8
135 x 6
185 x 5
225 x 3
255 x 5
255 x 5
255 x 5
255 x 5

Foam Roller Board Press:
45 x 12
135 x 8
185 x 4
195 x 6
195 x 6
195 x 6
195 x 6

45 Deg Back Extensions:
4 x 10 with 2 plates

Hammer Strength Rows:
50s x 10
100s x 10
110s x 10
110s x 10
110s x 10

Ab Circuit: 3 sets
T-Rotations x 8 per side
Cross Toe Taps x 8 per side
Slow Mountain Climbers x 8 per side

234

Monday December 23, 2019
Foam roll, stretch, loop band shoulder exercises

Back Squats:
45 x 10
135 x 8
225 x 5
275 x 3
295 x 8
295 x 8
295 x 8
295 x 8

BB Rows:
45 x 10
135 x 10
215 x 9
215 x 9
215 x 9
215 x 9

DB Incline:
40s x 10
65s x 11
65s x 11
65s x 11
65s x 13

235

Thursday December 26, 2019
Weight = 213 lbs
Foam roll, stretch

Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 2
415 x 1
435 x 2
445 x 2
435 x 2
435 x 2

DB Rows:
95 x 10
95 x 10
95 x 10
95 x 10

Pushups:
BW x 12
+45 x 12
+45 x 12
+45 x 12
+45 x 12

3 Way DB Shoulder Raises:
3 x 10 with 15s

45 Deg Back Extensions:
3 x 12 with 90

236

Saturday December 28, 2019
Bike, stretch, loop band shoulder exercises

About to head on vacation, just a fun workout today. I’ll start a new cycle when I return in January.

Power Cleans:
A bunch of doubles at 185

Back Squats:
135 x 8
185 x 3
225 x 3
275 x 2
315 x 2
335 x 2
335 x 2
335 x 2

Foam Roller board Press:
135 x 10
185 x 5
205 x 3
215 x 3
220 x 3
220 x 3
220 x 3

Mixed in some band Pullaparts

237

Wednesday January 8, 2020
Stretch, Loop band shoulder exercises

Front Squats:
45 x 8
135 x 8
185 x 5
225 x 3
245 x 7
245 x 7
245 x 7
245 x 7

Foam Roller Board Press:
45 x 10
135 x 8
185 x 5
190 x 8
190 x 8
190 x 8
190 x 8

Hammer Strength Rows:
#100s x 12
#110s x 12
#110s x 12
#100s x 12

238

Rec League lacrosse game last night. Front squat DOMS are bad today.

239

Saturday January 11, 2020
Bike, stretch, loop band shoulder exercises

Back Squats:
45 x 10
135 x 10
225 x 5
275 x 3
315 x 4
315 x 4
315 x 4
315 x 4

BB Rows:
135 x 10
185 x 5
230 x 5
230 x 5
230 x 5
230 x 5

DB Incline Bench:
75s x 7
75s x 7
75s x 7
75s x 7

3 Way Shoulder Raises:
3 x 10 with 15s

Calf Raises:
215 x 12
235 x 10
255 x 10
275 x 8

240

Boxing class today