Vision's Sports & Training Log

Monday, October 17, 2016 - ME Upper
Weight = 218 lbs
1 set of each: Slosh jug ABC's from back and side, Snow Angels from stomach, 1 arm pushup-plus
1) Floor Press: 45x10, 135x8, 155x5, 175x5, 195x3, 215x2.5, 195x3, 175x5
2) Pushups: BWx25, 25
3a) Seated Cable Rows: 120x10, 195x10, 180x10, 180x10
3b) Band Pull Aparts: 4x25 @ blue band
4) Towel KB Curls: 24kgx12, 24kgx12, 32kgx8
5) Lying 5 way Chin tucks: 2 sets

1 hour of Ultimate Frisbee
 
Tuesday, October 18, 2016 - Physio
5 minute jump rope
Shoulder acupuncture
ART on both shoulders
Slosh Jug Work:
- On back, side, rolling, turkish getup, walking

1 hour hockey game, won 5-3
 
Wednesday, October 19, 2016
1 hour lacrosse game, won 9-8, scored 3 goals
 
Friday, October 21, 2016 - RE Upper
1a) Inverted Rows, feet elevated: 5x12
1b) Pushups: 5x18

Short on time
 
Saturday, October 22, 2016 - ME Lower
bike + dynamic warmup
2 sets of each: dead bugs, lying adductors and abductors, standing high knee holds
1) Back Squats: 45x10, 135x5, 185x5, 225x5, 275x5, 295x5
wasn't really max effort, could have maybe done 315 for 5
2) 1-arm KB overhead Reverse Lunges: 3x10 (each arm) @ 24 kg
3a) RDLs: 135x10, 185x10, 225x8, 275x8
3b) 1-leg Calf Raises: 4x10 @ BW+45
4) L-Sits: 5 sets of around 10 seconds
 
Sunday, October 23, 2016 - RE Upper
5 minute bike
1 set each: Swiss Ball ABCs, Side swiss ball ABCs, YTWLs, Front/back Bear crawls, Side bear crawls
1) Unilateral DB Floor Press: 40x10, 65x10, 10, 10 (all per arm)
2a) Lat Pulldowns: 4x10
2b) Band Face Pulls: 4x15
3) DB Front Raise + Side Raise: 3 sets of 10+10 @ 12.5 lbs
4a) 5 position Lying Chin Tucks: 3 sets
4b) Neck Bridge Iso Holds: 3x20 seconds
5) DB Hammer Curls: 40x10, 45x10, 45x10
6) Tricep Pushdowns: 3x15 (weight + bands)
 
Monday, October 24, 2016

1 hour Ultimate Frisbee, won 13-2
 
Tuesday, October 25, 2016

1 hour Hockey game, lost 5-3, I played like shit and caused the tieing and game winning goals.
 
Wednesday, October 26, 2016 - Physio
5 minutes of jump rope
Electro Acupuncture on right shoulder
ART on right shoulder
Slosh ABCs on back: 3 sets
Slosh Jug back to side roles: 2x15
Slosh ABCs on side: 3 sets
Slosh overhead ABCs: 3 sets
Turkish Getups: 2x8 @ 35 lbs

1 hour lacrosse game
Lost 9-7, scored 2 goals ... I stayed afterwards for twenty minutes to practice shooting and passing
 
Thursday, October 27, 2016 - ME Upper
5 minute bike
2 sets of each: 3 way external/internal rotations (red band), Med ball wall circuit
(My med ball wall circuit consists of the following x10 each: Chest throw, Side toss, Underhand toss, 1-arm chest throw, Slams)
1) Floor Press: 45x10, 135x10, 155x5, 175x5, 195x5, 5, 5
2) Superman Pushups: 2x20 @ BW
3a) TRX Inverted Row: 4x12 @ BW
3b) 1-arm Crossbody pulldown: 4x15 @ red band
4a) 4 way Banded neck work: 3 sets with green band
4b) Plate Shrugs: 3x20 @ 45s

Decent workout today
 
Friday, October 28, 2016

1 hour of hockey, won, scored a few goals
 
Saturday, October 29, 2016 - ME Lower
Weight = 217 lbs
Jump rope + dynamic stretch
1 set of each: 4 way hip band exercises, pushup position high knees with hip flexor/add resistance, dead bugs
1) Trap bar Deads: 135x10, 205x5, 295x3, 365x3, 415x3, 455x3
2) 1-leg elevated Squats: (BW+25)x8, (BW+25+1chain)x6, (BW+25+2chains)x6, (BW+25)x8
3a) Seated Calf Raises: 4x10 @ 140
3b) Back Extensions: 25x12, 45x12, 45x12, 45x12
4) Ab Circuit: 3 sets
- L Sit: 10-20 seconds
- Sprinter Situps: 20 reps
- Side Crunch: 12 reps
 
Sunday, October 30, 2016 - RE Upper
5 minute bike
1 set of each: YTWLs, Bear Crawls, KB Side Swings, Bottom-up KB Rolls
1) Banded Pushups: 15, 15, 18+10bw @ Green band
2) DB lateral Raises: 4x15 @ 15s
3a) Wide Grip Pullups: 4x6 @ BW
3b) Band Pull aparts: 4x20 @ red band
4a) 4 way Neck work: 3 sets with green band
4b) Shrugs: 3x25 @ 45s
5) DB Curls: 3x10 @ 40s
 
Monday, October 31, 2016

1 hour of frisbee, won our championship game 8-7

Also dislocated my shoulder, first time since surgery ... huge set back in my training. Hopefully nothing was torn.
 
Saw my surgeon yesterday. He said I most definitely tore something when I dislocated the shoulder. I'm getting an MRI though to see the extent of the damage. We discussed an augmented surgery I could do if I decide to go that route. Just going to rehab it for now and see how it feels ... resting it until Monday.
 
Back at it

Tuesday, November 8, 2016 - Physio
Acupuncture on left shoulder
Passive pulley ROM work
Light band 1-arm Pushing and Pulling
Figure 8s with 5 lb DB lying on back
Ice
 
Wednesday, November 9, 2016
20 minute bike
Shoulder pendulums, Passive wall slides, Band horizontal pushing and pulling, DB figure-8s lying on back
Seated Calf Raises: 90x12, 140x10, 10, 10
Back Extensions: BWx15, 15, 15
 
Saturday, November 12, 2016 - Physio
ART and acupuncture on left shoulder
From back: DB figure-8s, rolls, protractions
3 position internal and external rotations

Sunday, November 13, 2016
15 minute bike
2 position band external rotations: 2 sets each (slow eccentrics)
Band horizontal pushing and pulling, 1-arm: 2 sets each
Isometric BSS holds: 3x30s @ BW + 25 lbs
Front Planks: 3x30s
GHRs: 3x10 @ BW
1-leg Calf Raises: 3x12 @ BW + 25 lbs
10 minute bike
 
Tuesday, November 15, 2016 - Upper
5 minute bike
1) Band External rotations from hip: 3x15 @ red band
2) YTWLs: 3x5 @ 2.5 lbs
3) Band Retraction ABCs: 3 sets @ red + blue band
4) Mountain Climbers: 3x30
5) Band Side Lateral Raises: 3x15 @ green band
6) 1-arm Bottom up KB Floor press: 3x20
7) DB Curls: 2x10 @ 30s ... dropped the third set because my shoulder was aching
8) Band External rotations from shoulder height: 3x15 @ green band
 
Wednesday, November 16, 2016 - Physio
Heat pad
Shoulder ART and acupuncture
1-arm band overhead pressing: 3 sets of each (band pulling front, back, down)
Slosh jug exercises: 2 sets of each (band, side, rolling)
 
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