Vision's Sports & Training Log

vision1

Brown Belt
@Brown
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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.
 
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
 
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
 
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)
 
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.
 
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
 
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
 
Sunday, October 2, 2016
10 minute bike
10 minute jump rope
10 minute row
10 minute bike
10 minute jump rope
 
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
 
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.
 
Wednesday, October 5, 2016
1 hour lacrosse game ... Won 9-8 and I had a couple goals
 
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
 
Friday, October 7, 2016
20 minutes recumbent bike
10 minutes jump rope
10 minutes row
15 minutes bike
5 minutes jump rope
 
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
 
Sunday, October 11, 2016
45 minutes basketball
 
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
 
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.
 
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.
 
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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