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Post by Hoopie on Jun 21, 2006 11:13:25 GMT -5
Wednesday 6-21-06 CARDIO
Treadmill 10% @ 3.8mph 30 minutes Treadmill 2% @ 3.0mph 5 minutes(350cals burned)
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Post by RUBICON19 on Jun 21, 2006 13:28:51 GMT -5
Careful with the rotator... Stay away from chest presses and chins for 2 weeks along with some Aleve
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Post by mrky03 on Jun 21, 2006 18:48:24 GMT -5
Ditto Hoopie, I was able to do partial movements when I injured mine, you'll just need to experiment. Be careful though.
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Post by Hoopie on Jun 21, 2006 22:30:15 GMT -5
Rubes, Mrky
Thanks guys! I am going to play tomorrow by ear during my w/o. Have power back tomorrow. Rack deads should be ok however after that i have bent bb rows, wg chins, rg lats and seated rows. Not sure what i am going to do after rack deads...ANYONE GOT ANY IDEAS?
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Post by Hoopie on Jun 22, 2006 15:01:04 GMT -5
Thursday 6-22-06 BACK ATTACK
Rack Deads 225x6 315x6 405x4,3
BB Rows 185x6 195x6x2
WG Chins bwx6 35x6 45x6 (not to bad very slight pain felt)
V-Bar Pulldowns 190x6x2 200x6(first time doing these. Loved them. Really felt them in my lats)
Seated Rows 180x6x2 190x6
Took it somewhat easy today. Shoulder felt good. Hit with 800 of ibuprofan every 6 hours and iced it last night for 3 hours. Felt pretty good today just some slight pain here and there. Going to do the same regiment again at work tonight. All n All pretty good w/o. Weights a little off but that is to be expected with a week off and my weight down to 163. Still happy with the w/o. Legs tomorrow...
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Post by RUBICON19 on Jun 22, 2006 15:30:02 GMT -5
Use Aleve. It has Napracin in it. Anti inflamitory.
Stay away from chins. Should just do rowing for back. NO BENCH PRESSING
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Post by mrky03 on Jun 22, 2006 20:07:52 GMT -5
Good advice Rubes.
Take care of that shoulder Hoops! Are you doing any rotator exercises?
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Post by Hoopie on Jun 22, 2006 20:57:27 GMT -5
Good advice Rubes. Take care of that shoulder Hoops! Are you doing any rotator exercises? Rubes, Mrky thanks for checking in guys! Bench pressing is out for a couple weeks. As for exercises No. Although i do need to start. I was trying to get the pain down first. Was reading on here about the exercises and plan on doing them....
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Post by Hoopie on Jun 23, 2006 15:11:31 GMT -5
Friday 6-23-06 LEGS
Squats 135x6 225x6 315x6 335x5
Leg Press 500x6 590x6 680x6(brought these back deep to where it seemed like my knees were going to go thru my chest)
Single Leg Ext 70x6x2 (had trouble supporting body weight, legs fried and quads were cramping under my own bw! OH YEAH LOVING THE FEELING)
Leg Curls 70x6 80x6x2
Got a late start so i was unable to get stiff deads in. However my lower back and hams were sore as hell so i wasnt complaining to much. On my last set of squats my 2 rep i was going down and lost my balance a little and ended up leaning forward. this caused me to use my back a lot on that rep which kinda hurt. Got my concentration back and still banged 3 more reps but the 5th felt a little uncomfortable in my lower back so i racked it and stopped. No pain now but at the time it worried me and i didnt want to injure my back. See what happns whenyou lose focus for that breif second. dumbass mistake on my part. Thats something a rookie would do in my opinion.
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Post by Tim Wescott on Jun 23, 2006 17:11:17 GMT -5
Good one Steve.........I`ve lost my focus on squats at times over the years, but not too often thank God.
Heavy sets will sometimes do that to you........good thing you stopped and racked it or you might end up with a screwy back like mine which is no fun.
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Post by mrky03 on Jun 23, 2006 18:44:58 GMT -5
Hoops, solid leg training! Good intensity!
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Post by Hoopie on Jun 23, 2006 19:03:22 GMT -5
Tim,Mrky Thanks guys! Felt like a good day all in all. Just ahd that one mishap on my laast set of squats.
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Post by Hoopie on Jun 24, 2006 9:24:25 GMT -5
Weight this morning 162.8lbs. Lost another pound and really wasnt trying..I'll take it however..
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Post by Hoopie on Jun 25, 2006 10:35:54 GMT -5
Sunday 6-25-06 CARDIO
Treadmill 5% @ 4.0mph 10 minutes Treadmill 6% @ 4.0mph 10 minutes Treadmill 7% @ 4.0mph 10 minutes Treadmill 8% @ 4.0mph 10 minutes Treadmill 2% @ 3.0mph 7 minutes(400 cals burned)
Quads didnt want to do it for they are still sore as hell from Fridays leg w/o. So i kinda did a slow increasing cardio instead of blasting my legs right out of the shoot. Felt good. Rep Range week start tomorrow with chest and shoulders..
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Post by RUBICON19 on Jun 26, 2006 10:35:30 GMT -5
Cardio is always fun when the legs are not having it.......
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Post by Hoopie on Jun 26, 2006 14:29:30 GMT -5
As i sit here eating my 6-8 oz. cubed dear steak and no carbs, I look back at my w/o. All i can say is that it SUCKED!!! Rotator really gave me fits today. So what i did was drop the weight and went high reps as much as 20 per set. I'm not even going to post todays w/o. Just know that it sucked! PLain and simple. Try arms tomorrow.........
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Post by RUBICON19 on Jun 26, 2006 14:32:42 GMT -5
HOOPIE.. You ahve to stop using it for at leats two weeks. That means nothing that is going irritate it. Seriously!!!! It could lead to surgery. Even going light is out of the question. Its not worth it!!!
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Post by Hoopie on Jun 26, 2006 14:45:58 GMT -5
HOOPIE.. You ahve to stop using it for at leats two weeks. That means nothing that is going irritate it. Seriously!!!! It could lead to surgery. Even going light is out of the question. Its not worth it!!! I know and that is driving me crazy. Having to take 2 weeks off right before i start my contest run! Can you say F*ck ME really really loud, cause thats what i am saying.........
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Post by mrky03 on Jun 26, 2006 16:58:01 GMT -5
I know it sucks Hoops, sometimes you just have to "bite the bullet" and do whats necessary.
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Post by Tim Wescott on Jun 27, 2006 11:17:52 GMT -5
Hoops,hang in and be careful.....you can still train around it and capitalize on your leg training.
Good luck bro,I hope it clears up quickly.
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