8 JUL 16
Box jumps X 10
A. Bench Press
45/10
95/5
135/5
145/5
165/5
190/16
165/5
145/25
- Band Pull-apart X 10 between sets
Really taking this opportunity while the weight is light to work on set-up. Alpha’s YouTube channel is invaluable.
B1. Paused Close-Grip Bench
135/6 X 2
135/8 X 2
B2. DB Hammer Curl
30/12 X 3
C1. DB Bench
80/6 X 4
C2. Preacher Curl
75/10 X 3
D1. Pec Deck
96/10 X 3
D2. Rope Pressdown
84/12 X 3
D3. Push-ups
BW/10 X 2
BW/7
Incline treadmill walk for 10 minutes
1 Like
Limber 11 and ran a mile or so around the neighborhood
11 JUL 16
Box Jumps x 10
A. TBDL
135/5 x 2
185/5
225/3
240/3
275/3
310/10
275/3
240/15
B1. RDL
135/10 x 4
B2. Pull-ups
BW/5 x 4
C1. Chest-Supported Row
2 plates/8
2 plates + 25/8 x 3
C2. Back Extension
BW/10 x 4
D1. Straight-Arm Pull-down
46/8 x 3
D2. Lat Pull-down
108/8 x 3
D3. Nordic Leg Curl (is this what you call the natural GHR turned around on the Lat PD bench?)
BW/3 x 3
Incline Treadmill Sprints 10:20 for 10 minutes
12 JUL 16
Jumps to 3rd step x 10
A. Overhead Press
45/5 x 2
65/5
95/5
105/3
130/3 (miscounted)
135/7
130/3
105/10
B1. Top 1/2 Seated Press
135/6 x 3
135/8
B2. EZ Curl
75/12 x 2
75/7
C1. Incline DB Press
65/10 x 4
C2. Hammer Curl
32.5/10 x 3
D1. DB Front Raise
25/6 x 2
20/8
D2. DB Side Raise
25/6 x 2
20/8
D3. DB Rear Raise
25/8 x 2
20/10
Incline treadmill walk for 10 minutes
14 JUL 16
Box Jumps x 10
A. Squat
45/5
135/5 x 2
175 x 3
200/3
225/10 (didn’t feel great - I need to get more warm-up reps)
200/3
175/20
B1. Front Squat
135/10 x 4
B2. Hanging Leg Raise
BW/10 x 4
C1. DB Reverse Lunge
30/6 x 2
C2. Ab Wheel
BW/6 x 2
Called it there. Lateral part of right knee felt horrible (which it often does). I know that it’s pretty arthritic, but this is a pretty sharp pain at a pretty specific range of motion. I have been treating it like it’s IT band, which it may be, but whatever I am doing is not working. I may see a doc again, but last diagnosis (~9 months ago) was that it was arthritis and the goal is to prolong a replacement. If anyone reads this and has any insights, I’m open to opinions. Maybe my lower body plan is out of whack or there is something else I should be doing.
16 JUL 16
Plyo Push-ups X 10
A. Thick Bar Bench
65/5 X 2
115/5 X 2
155/3
175/3
200/10
175/3
155/20
B1. DB Bench
75/8 X 4
B2. Chest Supported Row
2p/10
2p+25/10 X 3
17 JUL 16
Box jumps X 10
A. TBDL
135/5 X 2
185/5 X 2
225/5
260/5
295/3
325/10
295/3
260/15
This was about the right amount of warm-up reps, and I felt pretty solid on the work sets.
B1. Walking Lunge (EZ bar on back)
75/8 steps each leg X 3
B2. EZ Curl
75/8 X 3
C1. Back Extension
BW/10
BW/12 X 2
C2. Ab Wheel
BW/8 X 3
C3. Hammer Curl
30/8 X 2
Incline treadmill sprints (10 on; 30 off) X 10 minutes
18 JUL 16
Plyo Push-ups x 10
A. OHP (clean first rep)
45/5 x 2
65/5 x 2
95/5
110/5
125/3
140/7
125/3
110/15
s/s Band Pull-aparts in between sets for 5 sets of 20
B1. C/S Row
2 plates + 25/ 10 x 4
B2. DB Press
70/15 x 3
70/9
C1. DB Front Raise
20/8 x 3
C2. DB Side Raise
20/10 x 3
C3. OH Rope Extension
84/15
96/15
108/15
Stationary bike x 12 minutes
19 JUL 16
Jumps to 3rd step X 10
A. SSB
65/5 X 2
115/5 X 2
155/5
190/5
215/3
240/10
215/3
190/20
I put a 2.5 pound plate under my heels for all sets, and it felt great.
B1. KB Swing
40/15 X 4
B2. Machine Preacher Curl
4 sets of 12
C1. Leg Raise
BW/8 X 3
C2. Back Extension
BW/12 X 2
C3. Hammer Curl
30/8 X 2
Run 355m X 2
20 JUL 16
Plyo Push-ups x 10
A. Bench Press
45/5 x 2
95/5 x 2
135/5
165/5
190/3
210/10
190/3
165/18
s/s 5 sets of 15 Face Pulls in between warm-up sets
B1. DB Incline Press
65/10 x 4
B2. Neutral Grip Pull-up
BW/10 x 4
C1. Machine Flye
84/20 x 3
C2. Machine Tri. Extension
72/20 x 3
C3. Push-up
BW/10 x 3
Stationary Bike x 12 minutes
21 JUL 16
Pushing through consecutive workouts in advance of a vacation
Box Jumps x 10
A. TBDL
135/5 x 2
185/5 x 2
230/5
265/5
300/10
265/5
230/20
B1. Single-Leg Squats from Box
BW/5 per leg x 4
Right leg is absolute garbage on this, but it improved as I did the sets. I’m going to stick with these for a couple weeks and see if I can get somewhat even. It is kind of a diagnostic to see what’s going on in the right knee.
B2. EZ Curl
75/12 x 2
75/10 x 2
C1. Reverse Hyper (on Back Extension)
BW/20 x 3
C2. Ab Wheel
BW/10 x 3
Incline Treadmill Sprints x 10 minutes (10 sec: 30 sec)
22 JUL 16
Plyo Push-ups X 10
A. OHP
45/5 X 2
65/5 X 2
100/5
115/5
130/12
115/5
100/20
Band Pull-aparts 5 X 20 between warm-ups
B1. C/S Row
2p + 25/10 X 4
B2. DB Bench
75/15 X 2
75/12
75/10
C1. DB Front Raise
20/10 X 3
C2. DB Side Raise
20/12 X 3
C3. OH Rope Ext.
96/15
108/15 X 2
Stationary bike for 12 minutes
23 JUL 16
Jumps to 3rd step X 10
A. SSB
65/5 X 4
Tried heels on a plate and off. Didn’t feel any different either way so I went without the heel plates.
115/5 X 2
155/5
170/5
195/5
220/20
Knee felt pretty ok
195/5
170/5
B1. Lying Single-Leg Curl
35/10 X 3
B2. Machine Preacher Curl
82/12
95/10 X 3
C1. Leg Raise
BW/10 X 3
C2. Hammer Curl
30/10 X 2
32.5/10
Run 180m X 1, 360m X 2
24 JUL 16
Did 2.5 hours of relatively heavy landscaping in the 100° heat prior to the workout, so I counted it as conditioning.
Ball Throws X 10
A. Bench Press
45/5 X 3
95/5 X 2
135/5
145/5
170/5
190/16
170/5
145/26
Band Pull-apart 5 sets of 20 between warm-ups
B1. DB Incline Press
60/12
60/15
B2. Neutral Grip Pull-up
BW/ 10 X 4
C1. Machine Flye
96/15
96/10 X 2
C2. Machine Tri Ext.
84/10 X 2
84/15
C3. Push-up
BW/12 X 3
25 JUL 16
Box Jumps X 10
A. TBDL
135/5 X 3
185/5 X 2
225/5
245/5 (forgot what week it was)
280/5 (still forgot)
315/12
280/5
245/15
B1. Single Leg Squat from bench
BW/6 X 4
Can’t get any on right leg without a little help from left. Can get left easily.
B2. DB Hammer Curl
30/12 X 4
C1. Back Extension
BW/15 X 3
C2. Leg Raise
BW/10
BW/15 X 2
Incline Treadmill Sprints 10 on: 30 off X 10 minutes
Came back from looking at right knee:
Very arthritic - knew that, but it’s progressed a little
Osgood Schlatter - knew that, minimal impact
Patellar tracking very far laterally - this was news
Probably a meniscus tear, but not going to do an MRI just yet (implementing below plan first) - suspected this
Scoping the knee apparently exacerbates arthritis symptoms, and the possible meniscus tear would probably be secondary in symptoms to the arthritis anyway, so we did a cortisone injection today and will reevaluate in 6 weeks. I’m also going to add the adductor machine on lower body days to see if I can address the patella tracking, but he believes it may be in a groove created by the bone spurs so anything I do muscularly might not make much difference. May as well try and see.
26 JUL 16
Throws X 10
A. OHP
45/5 X 2
65/5 X 2
95/5
105/3
120/3
140/9
120/3
105/20
Band Pull-aparts 5 sets of 20 between warm-ups
B1. DB Bench
75/15
75/13
B2. Chest-supported Row
2p+25/10
2p+25/4
Didn’t have it today, so hung it up there
27 JUL 16
Jumps
3 to box #3
4 to box #4
4 to box #5 - this is very good for me
A. SSB
65/5 x 2
115/5 x 2
155/5
180/3
205/3
235/5 - felt awful, so, for some reason, I decided I’d work up
265/3
295/ nope. This was a terrible showing. I’m not sure what happened today at all. Maybe I’m just not settled in after the cortisone shot?
B1. Single-Leg Box Squat
BW/6 per leg x 4 - these went great; actually did them all on the right leg. Go figure.
B2. EZ Curl
75/12 x 4
C1. Nordic Leg Curl
BW/6
BW/4
BW/3
C2. Hanging Leg Raise
BW/15 x 3
Run 355m x 1
Not really a great day. I’ve done 11 in a row. One more, then onto vacation for a week.
28 JUL 16
Plyo Push-ups X 10
A. Bench Press
45/5 X 2
95/5 X 2
135/5
160/3
180/3
205/11
180/3
160/24
s/s Band Pull-aparts 5 X 20
B1. Pull-ups
BW/6 X 4
B2. DB Incline Press
65/12
65/10 X 3
C1. Pec Deck
80/10 X 3
C2. Tri Push-down
57.5/15
72.5/15 X 2
C3. Push-ups
BW/15 X 3
Stationary Bike X 12 minutes
I’m back in town!
06 AUG 16
Started the day with 3 hours of yard work.
BP w/ plates hanging from bands
Bar+hanging 25s/ 5 X 3
This was kinda weird
A. Bench Press
135/5
155/5
185/3
205/2
225/2
235/2
245/1
205/2 EMOM X 10 minutes
B. Close-Grip Bench
185/5 X 4
C. DB Bench
70/8 X 4
D1. Cable Cross-over
D2. Dips
D3. Push-ups
3 rounds
**E1. OH Rope Ext. **
E2. Rope Pressdown
3 rounds of 8ish reps each