Vision's Sports & Training Log

Discussion in 'Training Logs' started by vision1, Sep 25, 2016.

  1. vision1 Purple Belt

    vision1
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    Hi Guys,

    Some of you may remember me but most of you probably don't. I use to post a lot in the strength forums and I had a training log here for the longest time. For the past few years I've been logging my workouts offline but I've decided to put one up here again for support, suggestions, etc.

    Here's my old log: http://forums.sherdog.com/threads/visions-of-glory.642403/

    I train to be as athletic as possible. My sport is lacrosse. I mostly play for fun these days but I have played semi-pro and internationally. In the past year I've rehabbed a sports hernia (non-surgically), had surgery on my left shoulder to repair a torn labrum, and had surgery on my right shoulder to repair a torn labrum and shoulder capsule. Needless to say it's been a tough year but I'm finally feeling 90+% again and able to push myself in training.

    Enjoy.
     
    #1
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  2. vision1 Purple Belt

    vision1
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    Thursday, September 22, 2016
    Jump Rope + Dynamic stretching
    1) Deadlifts: 105x8, 185x8, 255x5, 305x3, 355x3, 405x1, 1, 1, 1, 355x3
    2) Goblet Bulgarian Split Squats: 3x8 @ 90
    3) GHRs: 4x8 @ BW
    4) 4 way Hips: 2x12 @ red band
    5) 1-leg Calf Raises: 3x12 @ BW+25
    Static stretching

    Friday, September 23, 2016
    BW = 217 lbs
    5 minute bike
    1 set of each: YTWLs, Lying Chin Tucks, Pushup Position Hand to Elbow
    1) Banded Pushups: 16, 16, 17 @ Green Band
    2a) Lat Pulldowns: 4x10 with a focus on scapula setting
    2b) Unilateral Band Pull Aparts: 4x15
    3) Seated DB Side Press: 2x12 @ 35s, 2x12 @ 30s
    4a) 1-arm DB Shurgs: 3x12 @ 75
    4b) Towel KB Curls: 3x12 @ 24kg

    Saturday, September 24, 2016
    5 minute bike
    Dynamic stretching and ground based mobility work
    Practiced my 3-point starts: about 15-20 sets ... I have an ongoing 40 yard dash bet with my friend, which I'll test next weekend (need sub 4.9)
    Ab Circuit: 3 sets
    - Sprinter Situps x 20
    - Side Crunch x 12
    - Med ball Russian twist: x 20
    - Front Plank x 30 sec
    Lower body static stretching
     
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  3. vision1 Purple Belt

    vision1
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    Monday, September 26, 2016 - RE Upper
    1) Banded Pushups: 16, 16, 17 @ Green band
    2a) 1-arm Unsupported DB Rows: 3x12 @ 65 lbs
    2b) Bent over reverse flies: 3x15 @ 12.5
    3) 1-arm Bottom Up KB Press: 3x12 @ 16 kg
    4a) Seated DB Cleans: 3x15
    4b) Towel KB Curls: 24kg x12, 32kg x10, 10

    Followed by 1 hour of ultimate frisbee
     
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  4. vision1 Purple Belt

    vision1
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    Tuesday, September 27, 2016 - DE Lower
    Bike + Dynamic stretch
    1) Box Jumps: 5x3 @ 44"
    2) 1-legged elevated Squats: BW+25 x8, BW+25+chain x6, 6
    3) GHRs: 3x10
    4) 1-leg Calf Raises: 3x10 @ BW+35
    5) Foot slide Ab Rollouts: 3x6 (all partial reps but getting close to full ROM from standing)
     
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  5. vision1 Purple Belt

    vision1
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    Wednesday, September 28, 2016
    5 minute hand bike
    15 minute bike
    10 minute row
    Full body static stretch

    I was feeling pretty sore, so just wanted to get the blood flowing.
     
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  6. vision1 Purple Belt

    vision1
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    Thursday, September 29, 2016 - ME Upper
    5 minute bike
    1 set of each: YTWL, Swiss Ball ABCs on wall, Side plank KB T hold, 1-arm OH bottom up KB reverse lunges, Front/back Bear crawls
    1) Floor Press: 45x10, 135x10, 155x5, 175x5, 195x5, 205x3, 205x3
    First time doing any semi-heavy pressing in 1.5 years
    2) Pushups: BWx20, 30
    3a) Chest Supported Machine Rows: 165x10, 180x10, 195x10, 210x10
    3b) Unilateral Band Pull aparts: 4x15 @ blue band
    4a) Lying Neck Flexion: 3x12 @ 10 lbs
    4b) Swiss Ball Neck Extension rotations: 3x12
    5) 1-arm BB Curls: 3x6 @ 45 lbs
     
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  7. vision1 Purple Belt

    vision1
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    Friday, September 30, 2016
    1 hour of hockey

    Saturday, October 1, 2016 - ME Lower
    Bike + Dynamic stretch
    1) 4 way Band hips exercises: 2x12 @ red band
    2) Box Squats: 45x10, 135x5, 185x5, 225x5, 275x5, 295x3, 315x4
    3) DB BSS: 3x8 @ 50 lbs dumbells
    4) KB Swings: 3x12 @ 48 kg
    5) Ab circuit: 3 sets
    - Sprinter situps x 20
    - Side crunch x 12 each side
    - Russian twists x 20 @ 12 lbs med ball
    - Lying straight leg holds x 20 seconds
    - Side plank x 20 seconds each side
     
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  8. vision1 Purple Belt

    vision1
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    Sunday, October 2, 2016
    10 minute bike
    10 minute jump rope
    10 minute row
    10 minute bike
    10 minute jump rope
     
    #8
  9. Voodooloco Yellow Belt

    Voodooloco
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    Goodluck, I hope you enjoy WS4SB.
     
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  10. vision1 Purple Belt

    vision1
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    Monday, October 3, 2016 - Physio
    ART and acupuncture on both shoulders
    Medicine ball work:
    - 1 arm throws x 20 @ 10 lbs
    - 1 arm rotation tosses x 20 @ 10 lbs
    - Squat to vertical throws x 20 @ 16 lbs
    - Burpee to vertical throws x 20 @ 16 lbs
    - Overhead throws x 20 @ 16 lbs
    Superset: 4 sets
    - Front/Back bear crawls x 24
    - TRX Rows x 16
     
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  11. vision1 Purple Belt

    vision1
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    Tuesday, October 4, 2016 - RE Upper
    5 minute bike
    1 set of each: 3 way band ext&int rotations, Lying chin tucks, Standing band snow angels, Pushup position hand to elbow
    1) Banded Pushups: x18, 15, 16 @ Green band
    2) Bent over reverse flies: 3x15 @ 12.5 lbs
    3) 1-arm Bottom up KB Press: 3x12 @ 16 kg
    4) Lat Pulldowns: 4x10
    5) Triceps Pushdows: 2x15
    6) Trap bar Shrugs: 115x15, 205x10, 10
    Shrugs seem to aggravate my neck so I'm going to swap all shrugs with additional neck strengthening.
     
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  12. vision1 Purple Belt

    vision1
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    Wednesday, October 5, 2016
    1 hour lacrosse game ... Won 9-8 and I had a couple goals
     
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  13. vision1 Purple Belt

    vision1
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    Thursday, October 6, 2016 - ME Lower
    5 minute bike
    2 sets of each: dead bugs, lying adductors, lying abductors
    1) Box Squats: 45x10, 135x5, 185x5, 235x3, 255x5, 305x1, 325x3
    2a) KB Swings: 3x15 @ 48 kg
    2b) 1-leg Calf Raises: 3x10 @ BW+45 lbs
    3) Goblet BSS: 3x10 @ 75 lbs
    4) Ab circuit: 3 sets
    - Sprinter Situps: x 30
    - Side Crunch: x 12
    - Front Plank: x 30 sec

    Finished with some static stretching
     
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  14. vision1 Purple Belt

    vision1
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    Friday, October 7, 2016
    20 minutes recumbent bike
    10 minutes jump rope
    10 minutes row
    15 minutes bike
    5 minutes jump rope
     
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  15. vision1 Purple Belt

    vision1
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    Saturday, October 10, 2016 - ME Upper
    5 minute bike
    1 set of each: 3 way band external rotations, Front/back bear crawls, Side KB swings, Standing Banded-T Neck stretching
    1) Floor Press: 45x10, 135x5, 155x5, 175x5, 185x5, 205x4, 185x5
    2) Alternating med ball pushups: 2x20 @ BW
    3a) Face pull to external rotations: 4x20 @ double green band
    3b) Seated Chest supported machine rows: 180x10, 195x10, 210x10, 225x10
    4a) Swiss ball iso neck bridges: 3x10 with 5 second hold
    4b) Lying neck flexion: 3x15 @ 10 lbs
    5) Towel KB curls: 3x12 @ 24 kg
     
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  16. vision1 Purple Belt

    vision1
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    Sunday, October 11, 2016
    45 minutes basketball
     
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  17. vision1 Purple Belt

    vision1
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    Monday, October 10, 2016 - DE Lower
    Weight = 221 lbs
    Bike + Dynamic stretch
    1) Box Jumps: 5x3 @ 44"
    2) 1-legged elevated Squats: BW+25 x8, BW+25+chain x6, 6
    3) Standing Ab rollouts: 2 sets of 8 with double green band assistance
    4) Kneeling Ab rollouts: 2x15
    5a) GHRs: 3x8
    5b) Standing Calf Raises: 3x12 @ 240 lbs
     
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  18. vision1 Purple Belt

    vision1
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    Tuesday, October 11, 2016 - RE Upper
    5 minute bike
    2 sets of each: YTWLs, Front/back Bear crawls, Side KB Swings, band shoulder external rotations
    1) Banded Pushups: BWx15, 15, 15 @ green band
    2) DB Front raise + Lateral raise: 3 sets of 10+10 @ 12.5 lbs
    3) Lying Chin Tucks: 2x10x10 seconds
    4) Band Tricep Pushdowns: 3x20
    5) Band Pullaparts: 3x20
    6) Lat Pulldowns: 3x10

    Felt super burnt out. I have lacrosse tonight and an ME lower session tomorrow and then I can get some rest this weekend.
     
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  19. vision1 Purple Belt

    vision1
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    Wednesday, October 12, 2016
    1 hour lacrosse game, lost 9-8, scored 2 goals
    I fasted all day for Yom Kippur so it wasn't my best showing. My team is pretty frustrating to play with, everyone would rather score than win. We're almost always a man down on defense. I stayed after the game to shoot around with my new stick.
     
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  20. vision1 Purple Belt

    vision1
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    Thursday, October, 2016 - ME Lower
    Bike + dynamic warmup
    2 sets of each: banded reverse lunge to high knee, lying abductors and adductors
    1) Trap Bar Deadlifts: 135x10, 225x5, 295x3, 375x3, 425x3, 475x2, 475x2, 375x5
    2) Med ball iso hold reverse Hypers: 4x12 @ 10 lbs
    3) 1-arm Overhead KB Reverse lunges: 3x10 each arm @ 24 kg
     
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