Mon 29th
Did 20mins of yogaforbjj this morning but nothing else. The knee was ok throughout the day but later in the evening it was a little clicky (no pain though) - maybe it was something to do with the cold weather.
* I have been icing the knee on and off since the weekend
Sun 28th
AM - Yoga MVP
Had a different instructor today, good flows and pace to the class. Knee held up to everything, it wasn't sore doing any poses or transitions. Lots of single leg balance work and a standing glute stretch - the knee felt ok.
PM - SDSC
A. DB Press 10 x 10; 15kg dbs (probably could have gone a little heavier)
B. Lean away single arm lat raise 4 x 12 (+ 2 extra sets on left arm); 6kg db
*I really felt the lat raise on the right shoulder but not so much on the left?
Sat 27th - guns!
SDSC
A. Switch Grip Barbell Curls 5 x 5/5; 30kg
B1. Seated Incline DB Curls 4 x 10; 12.5kg
B2. Standing Hammer Curls 4 x 10; 10kg
C. Incline Prone Single Arm Concentration Curls 3 x 8/8; 10kg
D. Band Pushdowns 5 x 20
E. Skullcrushers 4 x 12; 20kg + bar
F. Bench Dips 3 x 20
Monday, 29 February 2016
Friday, 26 February 2016
Fri 26th Feb
trained in the evening during an open session, so I probably could have gotten through the workout quicker on my own otherwise...
A. Pullups (straight bar) 5 x 8, chins 3 x 8
B. Barbell Row 10 x 10; 50kg
C. Shrugs 4 x 8 (3sec pause at top); 80kg
* knee feels clunky and clicky still - I didn't do anything on it today, just rested and iced it.
trained in the evening during an open session, so I probably could have gotten through the workout quicker on my own otherwise...
A. Pullups (straight bar) 5 x 8, chins 3 x 8
B. Barbell Row 10 x 10; 50kg
C. Shrugs 4 x 8 (3sec pause at top); 80kg
* knee feels clunky and clicky still - I didn't do anything on it today, just rested and iced it.
Thursday, 25 February 2016
Thu 25th
BHAF
A1. Barbell Press 8 x 3; 1min rest 50kg
A2. Eccentric chins (10sec) 8 x 2; 1min rest 10kg
B. DB Press 3 x 20 12.5kg (last set 18reps)
C1. Plate Front Raise 3 x 10; 15kg
C2. DB Lat Raise 3 x 10; 8kg
C3. Prone Flys 3 x 10; 6kg
D. Facepulls 3 x 12
* the press felt ok, haven't done it in a long time, chins were comfortable. The shoulders got really tired after the 1st set of 20!
BHAF
A1. Barbell Press 8 x 3; 1min rest 50kg
A2. Eccentric chins (10sec) 8 x 2; 1min rest 10kg
B. DB Press 3 x 20 12.5kg (last set 18reps)
C1. Plate Front Raise 3 x 10; 15kg
C2. DB Lat Raise 3 x 10; 8kg
C3. Prone Flys 3 x 10; 6kg
D. Facepulls 3 x 12
* the press felt ok, haven't done it in a long time, chins were comfortable. The shoulders got really tired after the 1st set of 20!
Wed 24th
Rested - no stretching, want to give the knee a day or two complete rest. I iced it earlier and got some relief albeit briefly.
Tue 23rd
This was one of those days that my knee became a bit cranky but I couldn't tell how bad it was - I probably shouldn't have trained but I did...
I stretched am, everything felt ok, did yoga at home and there was some positions that required deep knee flexion - sitting deep into a squat and rolling back onto the floor. Felt ok at the time but a while later I could feel that point medially that I would guess is the meniscus and then the 'clunking' started up again, I haven't been aware of these sensations for a couple of weeks :(
SDSC
A. Front Squat 4 x 10 80kg
B. RDL 4 x 8 80kg
C. Split Squat 3 x 8/8 (+2 sets of 10 on left leg)
D. GHR 3 x 10
* I felt some clunking in left knee going deep on front squats but was ok on split squats - right quad in particular felt a little tight.
Maybe I reintroduced double leg work too soon?? Tried the trampoline but left knee felt sore so I stopped.
Rested - no stretching, want to give the knee a day or two complete rest. I iced it earlier and got some relief albeit briefly.
Tue 23rd
This was one of those days that my knee became a bit cranky but I couldn't tell how bad it was - I probably shouldn't have trained but I did...
I stretched am, everything felt ok, did yoga at home and there was some positions that required deep knee flexion - sitting deep into a squat and rolling back onto the floor. Felt ok at the time but a while later I could feel that point medially that I would guess is the meniscus and then the 'clunking' started up again, I haven't been aware of these sensations for a couple of weeks :(
SDSC
A. Front Squat 4 x 10 80kg
B. RDL 4 x 8 80kg
C. Split Squat 3 x 8/8 (+2 sets of 10 on left leg)
D. GHR 3 x 10
* I felt some clunking in left knee going deep on front squats but was ok on split squats - right quad in particular felt a little tight.
Maybe I reintroduced double leg work too soon?? Tried the trampoline but left knee felt sore so I stopped.
Monday, 22 February 2016
Sunday, 21 February 2016
Sun 21st
rest day (no yoga)
Sat 20th
* did 2 sessions today
noon sesssion
A. Row x 1min for max distance - 375m
then
A. Switch grip barbell curls 5 x 10 32.5kg
B. Incline DB Curls -> standing db hammer curls 5 x 10 -> max
C. Prone incline concentration curls 3 x 8/8
D. Band Pushdowns 5 x 20
E. Skullcrushers 4 x 12
F. Bench Dips 2 x 30
evening session
A. Wide Grip inverted Rows 4 x 12
B1. Cuban Press 3 x 10
B2. DB Lat Raise 3 x 10
B3. Prone Incline Flys 3 x 10
C1. Wide Grip pull ups 3 x 5
C2. Tricep Pushups 3 x 10
C3. Band overhead extensions 3 x 20
Fri 19th
warmup: glute band walks / glute bridges / balance work
swiss ball leg curls 3 x 12 / some trampoline work
A. Front Sqat 5 x 10 50kg
B. RDL 4 x 8 80kg
C. Barbell Spit Squat 3 x 8/8 50kg *did extra set on left leg
D. GHR 2 x 10
* I was stuck for time with this session. It was good, squats felt ok, right wrist / shoulder a little tight but nothing major, knee felt ok. I am gonna try and increase the volume (per session) with the lower body stuff for the next few weeks
rest day (no yoga)
Sat 20th
* did 2 sessions today
noon sesssion
A. Row x 1min for max distance - 375m
then
A. Switch grip barbell curls 5 x 10 32.5kg
B. Incline DB Curls -> standing db hammer curls 5 x 10 -> max
C. Prone incline concentration curls 3 x 8/8
D. Band Pushdowns 5 x 20
E. Skullcrushers 4 x 12
F. Bench Dips 2 x 30
evening session
A. Wide Grip inverted Rows 4 x 12
B1. Cuban Press 3 x 10
B2. DB Lat Raise 3 x 10
B3. Prone Incline Flys 3 x 10
C1. Wide Grip pull ups 3 x 5
C2. Tricep Pushups 3 x 10
C3. Band overhead extensions 3 x 20
Fri 19th
warmup: glute band walks / glute bridges / balance work
swiss ball leg curls 3 x 12 / some trampoline work
A. Front Sqat 5 x 10 50kg
B. RDL 4 x 8 80kg
C. Barbell Spit Squat 3 x 8/8 50kg *did extra set on left leg
D. GHR 2 x 10
* I was stuck for time with this session. It was good, squats felt ok, right wrist / shoulder a little tight but nothing major, knee felt ok. I am gonna try and increase the volume (per session) with the lower body stuff for the next few weeks
Thursday, 18 February 2016
Thu 18th
Pretty much no sleep last night, insomnia hit big time! So much for trying to go to bed earlier!!
Stretched for about 25mins in the am, left achilles is tight but ok.
Before the 6 class I jumped on the rowing machine for the 1min challenge - 363m, pretty good and knee felt ok throughout. Feels a bit tight behind the kneecap later in the evening but no more pain.
Wed 17th
No training, sleep hasn't been great
Tue 16th
No training, did yoga on my own at home - dove into a downward dog too aggressively and hurt my left achilles, nothing major but sore enough to not want to train on it.
Went to Alex in the afternoon.
Knee is feeling better - he idd work on my calf and vmo. A bit of clunking in the knee joint when he was working on my leg but nothing other than that.
He used the electric thing on my knee and it was a bit sore (like 'rehurt') later in the day but that happened the last time, so I am probably being paranoid.
He was saying to try the trampoline towards the end of this week and next, then maybe try some light jogging (1k intervals) before heading back to see him.
Mon 15th
Trained in BHAF
A1. DB Row 5 x 10/10 30kg
A2. DB Shrugs 5 x 15 32.5kgs
A3. DB Pullovers 5 x 10 25kg
B1. Lat Pulldown 4 x 10 45,45,41,41kg
B2. Horizontal Cable Row 4 x 10 45,41,41,41kg
C. EZ Bar Curls 2 x 12 20kg + bar
Pretty much no sleep last night, insomnia hit big time! So much for trying to go to bed earlier!!
Stretched for about 25mins in the am, left achilles is tight but ok.
Before the 6 class I jumped on the rowing machine for the 1min challenge - 363m, pretty good and knee felt ok throughout. Feels a bit tight behind the kneecap later in the evening but no more pain.
Wed 17th
No training, sleep hasn't been great
Tue 16th
No training, did yoga on my own at home - dove into a downward dog too aggressively and hurt my left achilles, nothing major but sore enough to not want to train on it.
Went to Alex in the afternoon.
Knee is feeling better - he idd work on my calf and vmo. A bit of clunking in the knee joint when he was working on my leg but nothing other than that.
He used the electric thing on my knee and it was a bit sore (like 'rehurt') later in the day but that happened the last time, so I am probably being paranoid.
He was saying to try the trampoline towards the end of this week and next, then maybe try some light jogging (1k intervals) before heading back to see him.
Mon 15th
Trained in BHAF
A1. DB Row 5 x 10/10 30kg
A2. DB Shrugs 5 x 15 32.5kgs
A3. DB Pullovers 5 x 10 25kg
B1. Lat Pulldown 4 x 10 45,45,41,41kg
B2. Horizontal Cable Row 4 x 10 45,41,41,41kg
C. EZ Bar Curls 2 x 12 20kg + bar
Monday, 15 February 2016
Sun 14th
Yoga class - mvp
Sat 13th
warm up = glute band walks / knee circles / balance work on blue pad
A. Swiss Ball Leg Curls 3 x 12
B. Barbell Split Squats 4 x 10/8 60kg
C. GHR 3 x 10
D1. Knee Raises 3 x 10
D2. Ab Roll outs 2 x 10
* legs were wrecked after the split squats, first time doing them in a couple of months. Knee felt a bit 'funny' on the glute ham raises but cleared up.
** looking at the left vmo I reckon it may be a case of doing a few extra sets as opposed to reps on that leg as it is still noticeably smaller than the right one.
Fri 12th
Paul Carter arm session :)
A1. EZ Bar Preacher Curls 5 x 10 20kg + bar
A2. Barbell Curls 5 x 10 30kg, 25kg ->
A3. Incline Seated DB Curls 5 x 10 12.5kg
B1. Band Pushdowns 5 x 12
B2. Overhead Band Extensions 5 x 12
B3. Bench Dips 5 x max (between 15-20reps for all)
C. 1arm DB Preacheer Curl x 10/10 10kg
D. Seated French Press x 25 15kg
* Great fun but I think all that tricep work would have my elbows fucked if I did this too frequently, serious pump too
Thu 11th
A1. Seated DB Press 5 x 10 20kg
A2. Shrugs 5 x 15 32kg kbs
A3. Band Pullapart 5 x 20
B1. DB Bench 4 x 10 27.5kg
B2. Chins 4 x 10,10,8,8 *felt tired today on these
B3. Overhead Plate Lunge 4 x 10/10 15kg
Yoga class - mvp
Sat 13th
warm up = glute band walks / knee circles / balance work on blue pad
A. Swiss Ball Leg Curls 3 x 12
B. Barbell Split Squats 4 x 10/8 60kg
C. GHR 3 x 10
D1. Knee Raises 3 x 10
D2. Ab Roll outs 2 x 10
* legs were wrecked after the split squats, first time doing them in a couple of months. Knee felt a bit 'funny' on the glute ham raises but cleared up.
** looking at the left vmo I reckon it may be a case of doing a few extra sets as opposed to reps on that leg as it is still noticeably smaller than the right one.
Fri 12th
Paul Carter arm session :)
A1. EZ Bar Preacher Curls 5 x 10 20kg + bar
A2. Barbell Curls 5 x 10 30kg, 25kg ->
A3. Incline Seated DB Curls 5 x 10 12.5kg
B1. Band Pushdowns 5 x 12
B2. Overhead Band Extensions 5 x 12
B3. Bench Dips 5 x max (between 15-20reps for all)
C. 1arm DB Preacheer Curl x 10/10 10kg
D. Seated French Press x 25 15kg
* Great fun but I think all that tricep work would have my elbows fucked if I did this too frequently, serious pump too
Thu 11th
A1. Seated DB Press 5 x 10 20kg
A2. Shrugs 5 x 15 32kg kbs
A3. Band Pullapart 5 x 20
B1. DB Bench 4 x 10 27.5kg
B2. Chins 4 x 10,10,8,8 *felt tired today on these
B3. Overhead Plate Lunge 4 x 10/10 15kg
Wednesday, 10 February 2016
Sunday, 7 February 2016
Sun 7th
Yoga in MVP - 1hr
( tweaked back slightly in glute stretch and then reverse tabletop? )
Sat 6th
no training
Fri 7th
30mins stretching am
A. Switch Grip Barbell Curls 5 x 5.5 (30,30,30,30,32.5kg)
B1. Seated Incline DB Curls 4 x 10 12.5kg
B2. Standing Hammer Curls 4 x amrap (12,10,10,10)
C. Prone Incline Concentration curls 3 x 8/8 10kg
D. Band Pushdowns 5 x 25
E. SkullCrushers 3 x 10 30kg + bar
Thu 6th
30 mins stretching am
(trained in BHAF)
A. Bench 5 x 5 82.5kg
(did bulgarian split squats 4 x 10/10 - 3sets on right leg @2020 w/ 12.5kgs)
B1. Cuban Press 3 x 10 6kg
B2. DB Lat Raise 3 x 10 8kg
B3. Prone Incline Flys 3 x 10 6,6,5kg
C. Cable Pushdowns 4 x 12
Wed 5th
Tue 4th
Went to Alex - happy with progress, I noticed that the 'clunking' in my knee seems to have gone away!
So the session consisted of the following....
We did some more AIM work, big toe on incline block and pushing same side knee forward and then adding reaching overhead on the same side arm and then rotating away with opposite arm.
then tying a theraband around my leg and stepping forward onto a balance pad with that foot (adding in knee raise on opposite leg, and then holding a slam ball and pressing out in front and up overhead)
Alex was talking about using the trampoline 'next week' - even just some small hops to build confidence again.
Also need to continue to build up the vmo on the left leg.
Trained in BHAF before the physio session -
A1. Seated DB Press 5 x 8 22.5kg
A2. DB Shrugs 5 x 20 30kg dbs
A3. Bandpullaparts 5 x 20
B1. DB Bench 4 x 10 30kgs
B2. Chins 4 x 8
C. Lat Pulldown 4 x 10 45kg
Yoga in MVP - 1hr
( tweaked back slightly in glute stretch and then reverse tabletop? )
Sat 6th
no training
Fri 7th
30mins stretching am
A. Switch Grip Barbell Curls 5 x 5.5 (30,30,30,30,32.5kg)
B1. Seated Incline DB Curls 4 x 10 12.5kg
B2. Standing Hammer Curls 4 x amrap (12,10,10,10)
C. Prone Incline Concentration curls 3 x 8/8 10kg
D. Band Pushdowns 5 x 25
E. SkullCrushers 3 x 10 30kg + bar
Thu 6th
30 mins stretching am
(trained in BHAF)
A. Bench 5 x 5 82.5kg
(did bulgarian split squats 4 x 10/10 - 3sets on right leg @2020 w/ 12.5kgs)
B1. Cuban Press 3 x 10 6kg
B2. DB Lat Raise 3 x 10 8kg
B3. Prone Incline Flys 3 x 10 6,6,5kg
C. Cable Pushdowns 4 x 12
Wed 5th
Tue 4th
Went to Alex - happy with progress, I noticed that the 'clunking' in my knee seems to have gone away!
So the session consisted of the following....
We did some more AIM work, big toe on incline block and pushing same side knee forward and then adding reaching overhead on the same side arm and then rotating away with opposite arm.
then tying a theraband around my leg and stepping forward onto a balance pad with that foot (adding in knee raise on opposite leg, and then holding a slam ball and pressing out in front and up overhead)
Alex was talking about using the trampoline 'next week' - even just some small hops to build confidence again.
Also need to continue to build up the vmo on the left leg.
Trained in BHAF before the physio session -
A1. Seated DB Press 5 x 8 22.5kg
A2. DB Shrugs 5 x 20 30kg dbs
A3. Bandpullaparts 5 x 20
B1. DB Bench 4 x 10 30kgs
B2. Chins 4 x 8
C. Lat Pulldown 4 x 10 45kg
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