89vision's Kneehab and row to strength log

10-07-2010 bw:190

Bike 5min

Chins
4
+27: 4.99,4
+22 4,3
+12 5
10

Rear delt flye 12's x 15x3

Fuck yea on the chins, seriously almost had the 5th one with 27lbs. Nose above the bar but just couldn't finish. Don't know why I did only one set at 12 lbs, I may have done 4 more at that weight but had a phone call, dont remember. The last ten came fast and powerful, I think I am responding well to weighted chins.
 
10-11-2010 bw:189

Bike 12min
No kneehab WTF 4'days I suck*

Rear delt flye: 75x15x3

Incline 115x5x3

CSR *145x3x3
145x10

Went to YMCA and benches have fucking lines there, did incline instead of waiting forever. I dislike it because it makes my shoulder feel shitty. CSR here I like better, plate loaded. I think I could up the weight 20+ lb for sets of three, got 10 rep at 145 after rest/incline but was a little sloppy the last 2-3 reps.*
 
10-13-2010 bw: 191

Bike 10min

Ohp 105x5

One set at 105 then got kicked out by retard weight lifting class where every machine is used and forearm curls are core curriculum. Fml

2hours later:
Bike 5min

Ohp 105x5x3
55x10x5

Chins
3(pullups)
+13 2
+33 3,3
+28 3
+23 4
+13 5
8,8

Close grip bp 105 x 15,10,8

Arms were DEAD later this night. Finally did some kneehab yesterday(12th), and today(13th).
 
10-15-2010 bw: 192

Bike 10min

Bench 180x5x3

Cg bp 95x15 105x15,10,8

CSR 160x3x6 maybe 7

Lower lats sore and feel it on bench, butt coming off a little on first set. Second set went too smooth spotter was almost touching the bar the whole set. Different spotter same thing last set. Same weight next week :/

Bike 10min

Kneehab
 
10-18-2010 bw: 189

Bike *10min hard

Ohp 107x5,5,3
3 reps on last set not enough rest. Same weight next time.*

Some leg presses and ham curls. Interestingly had the first feeling in my anterior lower leg since surgery on the ham curl machine. It was all pain and tingly, probably from the hamstring pulling on the calf. Overall shitty work out should have biked more. Need to bring that back into more focus.*

Oh yea tried a muscle up on pullup bar for the first time, can't do it. Haha.*
 
10-19-2010 bw:192

Curl 45x15x3 "hammer curl " bar aka neutral grip

Shrug 160x12x4

Bike 10min

Kneehab

Overhead stretch 3x1min

Dislocates 10x4 sets
 
10-20-2010 bw: 191

Bike 10min

Bench 180x5x3

Cg bench 105x15x3

CSR level 11x15x4 wide grip

Rear delt flye 15s x 15 x 3

Bench: Spotter had 2 fingers on bar and it went up smooth felt strong but seems a little too easy. God fucking dammit. Then I had my first roll of shame, with 105lbs. Haha. Probably the weakest shame roll ever. I tried to do 16+ reps on the final set of my close grip bench, when 15 was already hard. Couldn't get it back up even switching my grip out wide. Lulz.

Funny gym moment of the day: Guy takes the pins out of power cage, puts a 6-8" box in cage. Stands on box feet together, heaves up 115 and does a horrible reverse deadlift followed by BORs. Finishes with RDL's 100% rounded back top to bottom. All standing on the box for some reason...
 
10-21-2010 bw:190

3pm:
Pullups 3,3,5,5

Facepulls 30x20x2

6:20pm
Bike 10min

Shrug 160x10x6

DB bench 140x6

Facepulls 30x20x3

Dips 10,10

Chins 3

Bike 15min

Kneehab

Overhead stretch on PVC roller 2x1min
 
10-25-2010 bw:191

Bike 5min

Ohp 107x5x3
65x10x 10,10,10,7

Curlz 50x10x5

Bike 10min lvl 15

Kneehab

Overhead stretch 3x2min

15 dislocates
 
10-27-2010 bw :189

Bike 10min

Bench 182x5x3

CSR lvl 14 x10x4

CG BP 105x10,10,15

Bike 10mins

Kneehab
 
10-29-2010 bw:190

Bike 11min

Ohp 95x5

Bike

Kneehab

Went to go do OHP and had about 50mins to do it in. Short warmup on the bike when this mother fucking short ass "BRO" gets in the squat rack and loads up the bar for calf raises supersetted with multiple types of curls for about 10+ sets. I have to do OHP seated and the squat rack is the only place I can do this. Wanna be BBer broseph takes the entire 45mins and I don't get shit done. Fuck.

@bigjohn Good overall man thanks for asking. Leg feels good, and the associated glute feels strong but the ham is still weak feeling. I got a little lazy after my last PT appointment, I was supposed to have gone back by now for my last session/physical test but I missed like 4 days in a row one week, then last weekend. I could probably pass the test fine but I've been putting it off. Going next week. Then hopefully I'll be cleared to squat/dead.

One thing I think is weird overall about the surgery is how the quad looks. The portion near the knee is still so deformed looking.
 
11-1-2010

Bike 10min

Ohp 110x5x3

CSR 170x3x3
160x3x4
90x10

OHP was hard. Butt came up some on last couple reps on last 2 sets.
 
11-2-2010 bw: 192

Bike on a real bike 2miles easy pace

Bike 10min recumbent bike, hard

Shrugs 160x12x5

Curlz 55x10x5

Facepulls 40x10x5
 
11-4-2010 bw:189
Bike 10min*

Bench 185x5x3

Cg BP 105x10x5

CSR level 14x10x2
Level 11 x10x2*

Bike 10min

Kneehab

30 dislocates
 
11-6-2010

Bike 15mins, hard pace with 2-3 30 second rests

Squats BW x 15 x 4

Dislocates 20x3

Yea, real full back squats with a pvc pipe. Form sucks I checked on video, bending over a lot to try and keep tension in my hams/glutes because the quad is so weak. That's how I feel anyway, trying to sit back really far. Back to the drawing board with these but a real bar will come soon. :)
 
11-8-2010 bw: 191

OHP 111x5x3
65x10,8,8

Chins
Bw 4
+10 2
+20 2
+35 3,3,3
+25 4,4
+15 4,4,3
bw 8

Bike 2miles

Kneehab

2min overhead stretch on exercise ball

20x2 dislocates

OHP felt strong, starting to do warmups and assistance sets standing. Feels weird and as if I can't get the bar behind my head nearly as much as when seated. Lockout feels weird as well. Haven't done weighted chins in like 20days, that's too fucking long. They were good, and improved since last time.
 
11-10-2010 bw:191

Bike 10min

Bench 187x5x3

Cg bp 105x10x5

Shrugs 160x15x5

Bike 10min

Kneehab

Couple reps butt came up. Been going up in weight about every two sessions, similar with ohp. I think that's good? Or time to switch rep scheme... I'm just hesitant to do so before I start dead/squatting again as I feel doing those will actually help my other lifts from regained/increases core strength.*

I'm helping a friend who has started coming lift with me and he has experience doing cleans and squats from football, not great form at the moment but he has the range of motion already.*
Q: his deadlift is good on the way up but he fails miserably on decent. Any tips to help him not bend his knees too soon? I tell him to stick his butt way back first and he is having trouble grasping it.*
 
11-11-2010 bw:191

Curlz 60x10x3

Rear delt flye 15s x 10 x 2

Dips 10,10

Bike 10mins

Kneehab

Shoulders pretty wore out today probably should have skipped the delt flyes. Need to get some good sleep tonight for the OHP attempt tomorrow. Trying 115 which isn't much but feels like a small milestone for me.
Leg feels strong in general but had some shakiness at end of 1leg squats today.
 
11-15-2010 bw:191

OHP 115x5x3

Bike 2miles*
Kneehab

Press went awesome no struggles.*
 
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