Vision's Sports & Training Log

Monday, February 6, 2017
10 minutes bike
10 minutes speed bag
10 minutes hand bike
10 minutes jump rope
20 minutes shadow boxing
10 minutes step climber
Circuit #1: 3 sets
-Lying hip adduction x15
-Lying hip abduction x15
-Deadbugs x20
Circuit #2: 3 sets @ 10 lb dumbbels
-DB front raises x10
-DB side raises x10
-DB reverse flies x10
-DB curl to press x10
-DB punch outs x10 each
 
Tuesday February 7, 2017
Jump rope and dynamic stretch
1) Deficit Deadlifts (using 25lb plates): 95x10, 145x10, 195x10, 245x8, 295x5
really didn't like this exercise, I had no chalk and my arms were chaffing on my thighs
2) Dip tower Leg Raises: 4x12
3) 45 degree Back Extensions: 3x12 @ 45 lbs
4) Leg Extensions: 2x20
5) Standing Calf Raises: 3x12
6) Dips: 8, 8, 10 @ BW
7) Pullups: 3x7 @ BW
8) Hammer Strength Rows: 3x10 @ 140 lbs
9) Incline Pushups: 3x15 @ BW

Bodyweight is at 216 lbs now, which is about ideal for me. BF% has to be getting close to single digits.
 
Wednesday, February 8, 2017
1 hour lacrosse game, lost 7-4, did not score.
 
Thursday, February 9, 2017
10 minutes bike
10 minutes C2 rower
10 minutes shadow boxing + warmup
10 minutes jump rope
10 minutes hand bike
10 minutes shadow boxing
Ab + neck work
 
Friday, February 10, 2017
Jump rope, Shadow boxing, Double end, Heavy bag
Complex #1: 1-arm DB Snatch + Jerk + Overhead reverse lunge
did a bunch of sets of to 70 lbs, two reps per movement ... felt too unstable for my shoulders though.
Superset #2: Pullups + Dip tower straight leg raises

Then I spent 10 days in Nicaragua travelling

Wednesday February 22, 2017
1 hour lacrosse game, lost 8-6, scored 1 goal
 
Thursday, February 23, 2017
11km jog ... took about 1 hour
 
Monday, February 27, 2017
Jump rope, warm up, shadow boxing, double end bag, heavy bag
1a) Pullups: 3x6 with slow eccentrics
1b) Dips: BWx8, 8, 10
2) 5 way shoulder raises: 3x10 @ 10 lbs
 
Tuesday, February 28, 2017
Boxing class
BW = 217
 
Wednesday, March 1, 2017
30 minutes of shooting around and 1 hour lacrosse game
Scored 2 goals, we won 9-6
I went out for beer and wings beforehand which was a HUGE mistake
 
Thursday, March 2, 2017
1a) Deadlifts: 135x10, 225x10, 315x8, 315x8
1b) Pullups: BWx 6, 6, 6, 8
1c) Banded Pushups: 12, 12, 12, 12 (@ green band)
Finished with some rotary cuff work. I strained my neck at some point, probably during pullups.
 
Played hockey on Friday and Sunday

Monday, March 6, 2017
Bike, Warm-up, Shadow boxing, Double end bag, Light heavy bag work, Jump rope
1a) Lying Hip Adduction: 3x15
1b) Lying Hip Abduction: 3x15
1c) Dead bugs: 3x20
1d) Pushup to Plank: 3x15
2a) Pullups w/ slow eccentrics: 3x6
3b) Dips: 3x10
4) 3 way Shoulder Raises: 3x12 each @ 10 lbs DBs
 
Tuesday, March 7, 2017
Jump rope, Ground based mobility, Shadow boxing, Heavy bag, Double end bag
1) Back Squats: 135x8, 185x6, 235x6, 255x5
2) 1-leg 45 deg Back Extensions: 3x10
3) Standing Calf Raises: 3x12
 
Wednesday, March 8, 2017
1 hour lacrosse game
won 9-3, scored 2 goals
 
Thursday, March 9, 2017
Jump rope, Ground based mobility, Shadow boxing, Double end, Heavy bag
3 sets of ab work
3 sets of neck work
3 sets of pullups/dips
 
Sunday, March 12, 2017
Rotory Cuff work
1a) Deadlifts: 135x10, 225x10, 245x10, 265x10
1b) Rollouts from knees: 4x15
2) Pause Bench with foam pad: 45x20, 135x10, 155x8, 175x8, 175x7, 155x8
3) 1-arm Thick DB Rows: 72x10, 72x10, 72x20, 72x10
Neck work
 
Monday, March 13, 2017
Jump rope, dynamic warmup, shadow boxing, heavy bag, double end bag
3 sets of pullups and dip hold straight leg raises
3 sets of 5-way shoulder raises with 10 lbs DBs
 
Tuesday, March 14, 2017
Rotary Cuff work
1) Back Squats: 45x20, 135x10, 185x6, 225x5, 225x5, 225x5, 225x5, 225x5
2) Paused Bench w/ Foam pad: 45x15, 135x10, 155x8, 165x8, 165x8, 165x8, 155x8
3) Bent over BB Rows: 135x10, 155x8, 165x8, 175x8, 185x8

Was suppose to go to boxing but I was feeling tired and sick so I did an easy workout at home. Since my shoulder surgeries, my shoulders sound so disgusting when I bench.
 
Wednesday, March 15, 2017
1 hour boxing class
finished up with a few sets of pullups, dips, and jump rope
 
Thursday, March 16, 2017
Jump rope and ground based mobility (yoga)
1a) BB Overhead Reverse Lunges: 45x10, 65x10, 65x10 (each leg)
1b) 1-leg 45 deg Back Extensions: BWx12, BWx12, BWx12
2) Pushup Variations: 5 sets
3a) Hammer Strength Rows: 140x12, 140x12, 140x12, 140x12
3b) 1-arm BB Curls: 45x5, 45x5, 45x5
4) 4-way Neck Machines: 3x20
 
Friday, March 17, 2017
Weight = 219 lbs
Jump rope + Warmup
Double End Bag
Heavy Bag
Slip Bag
Neck Work
 
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