March 19, 2019 – Week 2, Day 1

5 Minutes Precor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx25

Regular Box Touches (10” Box)
BWx25

Bird Dogs (1 second holds)

BWx10/10

Superset: Band Rows/ Modified Angle Push-ups
MMBx20/BWx15
MMBx20/BWx15

Biceps Stretches

20 Seconds

20 Seconds

Wide Grip Pulldowns
80x10
100x5
120x5
140x5

160x5

180x5

200x22

Cybex Eagle NX Rows
100x5
150x5

200x5
230x28 PR+1 rep

Precor Pec Flyes
85x10
125x8

165x8

205x25

One Arm Dumbbell Rows (supported)

50x5/5

75x5/5

100x15/15

Push-ups (1 second pauses)

BWx10

BW+25x17

Planks

BWx30 Seconds

BWx30 Seconds

Side Planks

BWx20/20 Seconds

BWx20/20 Seconds

Stretching

Comments: Well survived the first week of training back. Granted the first two sessions were pretty light so this will be the really first full week of though training. Plan is to do deep tissue massage about once a month and chiro twice a month. Have to see how things go. I actually feel like I’m mentally in a good and healthy place right now. Biceps were tight from sandbag stuff. AMT to start off the session. 155bpm highest reading. I’m going to do the bikes on days when I got to use the lower body more I think. Still messing around with it. Calf work was easy, calves were just really tight. Box touches felt good. Bird dogs were ok. Still a work in progress it seems. Better for sure than it had felt all last week but lower back is tired. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Biceps stretch felt good. On to the workout. First up was pulldowns with the wide grip. Most of the stuff today was going to be lighter weights for lower reps and then working up to a top set for as many reps as I feel like doing. And not all herky jerky. Controlled reps. So for pulldowns, it was small jumps and low reps up to 200lbs. I knew I had at least 15 reps in me, just going to be a matter of fatigue in my back and arms. When I hit ten, I knew twenty was there. These actually felt pretty good. I felt in control. Then it was upstairs for the machines. Machine rows were next. I was not sure how these would go after doing the pulldowns with no real rest (previously doing pressing or pec flyes first). Work up sets were bigger jumps and very easy. But still feeling a fair amount of fatigue in my biceps and back. I got up off the machine for the last set (a mistake) and I was away for just over 30 seconds and an elderly man took my towel off the bench and setup to lift. I come right back and he says he won’t take long. This had me fuming. So disrespectful but I have to be the bigger man. I had to figure out what stuff he adjusted when I got back on the machine. Lead me to doing a few more reps then I would’ve if I hadn’t been inconvenienced. Pec flyes after that. Surprisingly, I didn’t have to fight anyone off this today. Working up weights felt good. I wasn’t sure how the working weight would feel. Felt easy at the start but after ten it was difficult. Chest a little detrained I guess from the few weeks of low rep stuff with lighter weight and the two competitions. I knew I’d be needing to massage that out later. Back downstairs for one arm dumbbell rows. Now that I’ve found the setup that makes this a bracing/anti-rotational exercise, I feel it doing the job I want it to. Biceps fatigued so I figured I wasn’t going to be doing as well as I could here. Especially with bracing my core hard. Weight was light working up but still had that difficulty for the bracing. Handle slightly thicker for the 100lbs weight. With how these were feeling, I’m shocked I got more than 12 reps today on either side. No belts on these to make my core work. It needs to be strong to keep from having a relapse of pain. Push-ups followed that. First set no weight felt easy. I was worried the pec flyes would’ve sapped me. Had someone put the weight on my back for the weighted set this time. Having it in the right spot makes a big difference. I had wanted 20 reps but got stopped short of that. Didn’t help that I was counting on the down instead of the up so I thought I did more than I actually did. Planks to finish off the session. I was expecting these to suck after the rep fest for the upper body as that tended to make these harder in the past. Felt about the same. Got done this workout pretty quick so home to stretch, make dinner and relax.

March 16, 2019 – Week 1, Day 3

5 Minutes Misc Stationary Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx25

Regular Box Touches (10” Box)
BWx25

Bird Dogs (1 second holds)

BWx10/10

Superset: Band Rows/ Modified Angle Push-ups
MMBx20/BWx15
MMBx20/BWx15

Biceps Stretches

20 Seconds

20 Seconds

Sandbag Tosses

30x1

30x1

30x1

30x1

30x1

30x1

30x1

30x1

30x1

30x1

30x1

30x1

Yoke (with drops, turf)

210x85’

300xpick

300x120’ (drop at 60’) in 17.31 seconds

400xpick

400x120’ (drop at 60’) in 18.39 seconds

500xpick

500x120’ (drop at 60’) in 19.96 seconds

Sandbag Rows

150x10

Sandbag Carry/Sled Drag Medleys (turf)

200x100’/110x92’ in 37.39 Seconds

200x100’/200x92’ in 43.10 Seconds

200x100’/290x92’ in 47.48 Seconds

Stretching

Comments: I every intention of waking up at my usual work get up time to go out and train. But I decided to stay up and watch the Arnold Australia pro show and ended up going to sleep much later than I should. So I ended up waking up three hours later that I should’ve. Starting to feel some aches in my body getting back to decent training stuff. I had to make myself go for a walk yesterday night. It had gotten up to 76 yesterday and now it’s 44. I don’t like it when the temps yo-yo like that. Out to Lancaster to do my first event specific training for USS Nats. Lots of people training for a levels of competition. I missed some people that had been in earlier it seems. I didn’t really want a crowd for the training I needed to do. Went back to the stationary bike for warm-ups. I wanted to see if this warmed up my knee better compared to the other stuff. Right knee has been off the past 3-4 weeks so watching that. Bike felt easy and good but will have to do some more testing I think. Calf work was super easy. Nice and springy. Box touches felt good. There was an axle loaded up with weights so I just did them to that. Kind of a grab bag for these as far as setup at this gym. Bird dogs were ok. I guess feeling better as I might have miscounted a rep each side extra. Band rows and modified push-ups were supersetted and for two sets. Both felt easy (rows are always easier though). Biceps stretch felt really good. It was then time for events. First up was sandbag tosses. Haven’t really done this for real. I’ve “tossed” the sandbag before but not actually trying to launch it. Added 5lbs to both (getting a third) so that they were 30lbs and 50lbs. I just needed 30lbs as I needed to do tosses and get my form worked. I had assumed the gym still had the height crossbar from last year but they did not. A new thing should be available next week. I’m embarrassed that it made me angry for a moment that it wasn’t at the gym. I guess work week had been more stressful than I cared to admit. Ceiling only to 15’ and I had to throw over 14’ for the show (assuming I don’t show up fat and with a full stomach). Windy outside so I used a real camera tripod. Tricky getting things setup as I wanted to see how high I was getting. I didn’t have someone to film really so I went with that for now. Upper back and neck were getting tight on the first few throws. I’m just glad that nothing went in my back on that first throw. Once that went up, I was good and not much anxiety. I was to do 10 tosses but I did two more as my third one was really terrible. I had tried to run and toss but my form was bad. Trying to figure out the best approach here. Toss and go was my thinking (but they changed it so the bags are 20’ away so probably not feasible now). Probably make sense to put another sandbag out next time so that I can work on getting my eyes set and transition to the next one. Sandbag took the abuse like a champ so pleased with the product. I could be good at this event. Have to see where things go once I have an actual goal to throw over. Yoke after that. Contest is 120’ with a drop and turn at 60’. Don’t have a 60’ run for concrete so I used the turf but had it setup so that the drop and turn was on the concrete. I built up a good bit of power on the turf but I didn’t have a way to carry over on the slick convention floor. Have to keep that in mind. I was a bit more deliberate with how I approached yoke. Walked it out to set it up for the warm-ups. Plan was just three runs but I did a pick with each weight to make sure I was nice and stable. I can’t correct my body as easily with yoke compared to farmer’s. I got to work on the turn under the yoke. Legs getting fatiguing from this distance and feeling sore in my mid back from the yoke. Didn’t think I’d have things detrain this much. Got the yoke too high on my neck on the run with 300lbs, had it right with 400lbs but spent too much time fumbling under the yoke and 500lbs I got it too high on the neck but not as bad. Didn’t feel terrible and with the runs all being under 20 seconds means I was going under 10 seconds per 60’ run. So not bad I think. Last item was medley work. Warmed up with sandbag rows. For not doing these for a long time, these felt quite easy. I had been a little leery being bent over for the rows without support but I felt good. Anyways, medley of sandbag carry into sled drag. Longer distances to build up my conditioning (everything was short for Arnold) and only one sandbag for now to limit how many times I have to bend over. Sandbag was 200lbs for all sets. Longest I could make the course with the sled was 92’ but I wasn’t restricted to the turf for the sandbag. Trying to work on quicker pick up transition on the sandbag by having it land on my feet so I can get my hands under it. Still a light sandbag so hard to see if it will work on the heavier ones. It might work better for me with a longer bag. The changing factor was the sled weight. Really light to start. Didn’t go as planned as I thought the weight would keep the handle ropes short but it kept spinning. So had to adjust after that. I kept reverting to the lean forward style with the short rope but I need to be leaning back. Contest weight is not going to be something I can easily move if it is the empty sled and then all the sandbags. 90lbs jumps seemed to hit the appropriate intensities for the runs. Felt good about today’s training. Stretched a good bit and then home to relax.

March 14, 2019 – Week 1, Day 2

5 Minutes Precor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx25

Regular Box Touches (10” Box)
BWx25

Bird Dogs (1 second holds)

BWx10/10

18” Box Squats

BWx10

45x10

95x10

Precor Leg Extensions (1 Second Holds)
80x10
100x10

Precor Seated Leg Curls
125x10
165x10

Precor Angled Single Leg Presses
166x10/10
216x10/10
266x10/10

Cybex VR2 Glute Machine
87.5x10/10
125x10/10

Precor Inner Thigh Machine
125x15
165x15

Precor Outer Thigh Machine
125x15
165x15

Seated Calf Raises
+45x15
+90x10

Hanging Knee Raises
BWx15

BWx15

Back Extensions

BWx15

BWx15

Planks

BWx30 Seconds

BWx30 Seconds

Side Planks

BWx20/20 Seconds

BWx20/20 Seconds

Stretching

Comments: Starting to feel some training aches again. However, still not feeling like I need to being using TENS unit or ice every night so that is something right? Got to gym quick this time for training. Warm-ups on the AMT to start. Heartrate got up to 160BPM. Hasn’t been up there for a while now. Had been just under for several sessions. Calf raises felt good. Strong but tight. Box touches were ok. No issues there. Bird dogs were ok too. Still feels like it is stiff in my lower back but better than Tuesday. Training with weights. Everything still pretty light with set weights and reps. Box squats had an extra set added. Knees were achy that first set. Back was tight on the second set. Everything felt pretty normal on the last set then. Leg extensions with pauses/holds at the top were next. Easy stuff, no real knee aches. Leg curls after. Also easy. Just a little tenderness in the shins from the pads. Downstairs for one legged leg presses. Sets of ten, set a weight that would get the next two weights in 50lbs jumps. I think the fact I have to brace makes these not bother my knees. Still got a bruise on my left calf from who knows what. Glute machine after that so back upstairs. It was in use so I had to chill for a bit. They moved where it was located so not the most flattering shot or position for video of this movement. Again, pretty easy. Just tight getting into it. Inner/outer thigh work after that. Inner thigh is loads tougher now with the extra ROM I managed to get now on the setup. I had to double take my workout notes to make sure I was doing the correct amount of reps. Outer thigh is stupid easy. Seated calf raises downstairs after that. One plate and then two plates, so not much rest. I did have to adjust the machine as it was too close to the wall for the second set. Rest of the workout was light bodyweight stuff. Two sets of hanging knee raises (felt some things adjust) and back extensions. Nice and easy. Planks of both styles to end the night. Got done this much sooner than I expected. Home to stretch and eat.

March 12, 2019 – Week 1, Day 1

5 Minutes Precor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx25

Regular Box Touches (10” Box)
BWx25

Bird Dogs (1 second holds)

BWx10/10

Superset: Band Rows/ Modified Angle Push-ups
MMBx20/BWx15
MMBx20/BWx15

Biceps Stretches

20 Seconds

20 Seconds

Wide Grip Pulldowns
70x15
100x10
130x10
160x10

Precor Pec Flyes
85x10
125x10
165x10

Cybex Eagle NX Rows
100x10
150x10

Push-ups (1 second pauses)

BWx10

BWx10

Planks

BWx30 Seconds

BWx30 Seconds

Side Planks

BWx20/20 Seconds

BWx20/20 Seconds

Stretching

Comments: Right into training again after the record breaker show. 13 weeks out from USS Nats. I feel like I’m at a better place for this one compared to the Arnold but still would like to be better off. Didn’t feel like I needed the TENS unit Monday after Chiro and that really helped with the linger issues. But getting that thing to adjust in my back at the contest helped too. Same with not feeling like I needed the car buffer for the upper body stuff. Also dropping some supplements that I don’t think are doing anything besides making it look like I have a lot of pills in the morning. Got to the gym a bit later doing stuff around the house first since it was a shorter and lighter session. AMT to start off the session. 150bpm highest reading. Felt easy. I was slightly worried my knee would bother me but it was cool. Calf work was easy. Box touches felt good. Bird dogs were ok. Feeling some fatigue in my lower back on these. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Shoulder joints aching a little. Biceps stretch felt really good. Really needed it. Then machines. Lots of familiar faces as far as the exercise choices from the last half of the previous cycle. Seeing as how they allowed me to work around my issues they are back. Easy stuff for today. Wide grip pulldowns to start for higher reps. Stopped at 160lbs today for a good solid ten reps. Feeling some fatigue in my upper body from the lifting on Sunday. I had been advised to not do tempo stuff but to have control of the weights. Upstairs for more machines. Pec flyes were good. I had to work in with someone and he was much shorter than me so constantly adjusting the height and weight here. First two sets really felt like nothing. Well first one felt like less than nothing, then nothing and then something. These I had a little more rest because of working in. Machine rows were good. Not as easy feeling but again it was a 50lbs jump and I didn’t really take any rest. I kind of wanted to get things moving. There were also a lot of people in the immediate area. Back downstairs for push-ups after that. Just two sets of bodyweight. Again, easy stuff here with. Shoulders were a little achy at the start but good at the end. I feel that the more stuff I do before these, the better my shoulders feel when I get to them. My triceps are what seem to fatigue first anyways. Ended the day with the planks. These were pretty easy today. Home to stretch, eat and recover. Hopefully I can keep healthy this cycle and really put in something special.