|
|
Post by fit on Oct 26, 2008 10:12:09 GMT -5
Shock #1 - Legs
Leg Extensions/Press supersets
Ext 150 x 10
Press 360 x 10
Ext 170 x 10
Press 450 x 9
Ext 170 x 10
Press 450 x 7
Ext 170 x 9
Press 450 x 5
Glute press/Lying curls supersets
Glute 150 x 10
Curl 150 x 10
Glute 150 x 10
Curl 150 x 10
Glute 150 x 10
Curl 150 x 9
Cable adduction w/ankle cuff
20 x 25ea x2
Donkey/Seated calf supersets
Donkey 250 x 20
Seated 90 x 20
15 seconds...
Donkey 250 x 15
Seated 90 x 14
10 minutes incline treadmill
Diet:
~265g protein, 120g carbs, 35g fat 59/25/16
|
|
|
|
Post by mrky03 on Oct 27, 2008 18:00:14 GMT -5
Shock #1 - BackDB Pullover/Wide-grip pulldown superset pullover 65 x 10 pulldown 140 x 10 pullover 65 x 10 pulldown 140 x 10 Stiff-arm pulldown/reverse-grip pulldown stiff 50 x 10 rev-grip 140 x 9 stiff 50 x 10 rev-grip 140 x 8 Seated CG row dropset 130-110-90-70 x 10ea 50 x 20 slow rep count Hypers 25 x 25/20 Calves Donkey 380 x 20/15 Seated 45 x 40 I'm wondering if I might not have asmall tear somewhere in my left rear delt, near the shoulder? I tweaked something several weeks ago doing stupid heavu upright rows  And ever since- it never bothers me EXCEPT when I start triceps pulldowns and that initial pull to get the bar in starting position. I forget about it and every week I do that and get a stab in the shoulder. After tonights workout it got sore again too. Think I'll need to lay off any movement like that for a bit. Chris, I personally don't do upright rows they impinge the rotator cuff not worth it. They are one of the few exercises that cause me trouble. I read about the inpingement of the rotator cuff in the book called The 7 Minute Rotator Cuff Solution by Mike Horrigan. I think its still sold though Ironman, a very good read on preventive and or rehab for the rotator cuff. |
|
|
|
Post by fit on Oct 27, 2008 19:51:50 GMT -5
Thanks Joel-
I'll look that up.
Something overall not feeling quite right. Maybe coming down with something. My left arm has had a dull ache off and on, stomach is a little off too. I'm in Baltimore Tue-Thurs. If I feel OK I'll hit the gym in the AM then off to the airport. If not- it'll be three days off.
|
|
|
|
Post by intenceman on Oct 27, 2008 23:21:28 GMT -5
Chris, maybe you're getting overtrained? Soreness AND not feeling 100% at the same time is often the tipoff. Assuming of course that everything else ok...
|
|
|
|
Post by fit on Oct 28, 2008 7:02:04 GMT -5
Chris, maybe you're getting overtrained? Soreness AND not feeling 100% at the same time is often the tipoff. Assuming of course that everything else ok... Maybe- I'm going to take some time off either way. See if my shoulder feels better. If not soon, I'll go to the doctor. It's very minor discomfort but it should have gone away by now. Cardio only for a while it looks like. |
|
|
|
Post by mrky03 on Oct 28, 2008 17:01:50 GMT -5
Take care Chris.
|
|
|
|
Post by fit on Oct 30, 2008 17:45:42 GMT -5
Sitting on the plane in Baltimore. I do feel better. Wonder if I wasn't overtrained a bit.
On the road to seattle in a few days. Maybe I'll just do cardio this week and rest a bit more? I'm eager to lift. Shoulder probably needs the recuperation more than anything.
|
|
|
|
Post by Roger on Oct 30, 2008 18:21:39 GMT -5
Hope the shoulder is doing better Chris. If you get right down to it we all overtrain, that's what makes us who we are. LOL
|
|
|
|
Post by fit on Nov 1, 2008 9:23:28 GMT -5
Friday and Saturday: 30 minutes incline treadmill. 15 degrees at 4.0
|
|
|
|
Post by intenceman on Nov 1, 2008 18:56:38 GMT -5
Id rest the shoulder a.bit more. Maybe train around it?
|
|
|
|
Post by fit on Nov 1, 2008 21:38:26 GMT -5
I'm taking another week off- have to be in Seattle most of it anyway. My right shoulder is a bit testy now too dammit! I KNOW it was doing upright rows....
|
|
|
|
Post by Roger on Nov 2, 2008 9:04:34 GMT -5
Have a great time in Seattle. Enjoy the change, enjoy life. Let the shoulder heal some more.
|
|
|
|
Post by fit on Nov 2, 2008 10:38:19 GMT -5
Thanks Roger.
I did abs and cardio today- was going stir crazy.
"Giant Set" abs... 2 sets each, no rest between any set:
rope crunches-gorilla crunches-leg lifts-torso rotations
30 minutes incline treadmill.
|
|
|
|
Post by Roger on Nov 2, 2008 17:16:43 GMT -5
I know what you mean, gotta have it
|
|
|
|
Post by fit on Nov 3, 2008 19:45:53 GMT -5
25 minutes cardio.
I've also been doing some stretches and very light weight work with my shoulder the last few days. Just 5lb dbs, cable extension with 10lbs etc... feeling better- true test will be next week.
|
|
|
|
Post by fit on Nov 4, 2008 19:01:21 GMT -5
30 minutes cardio
|
|
|
|
Post by RUBICON19 on Nov 5, 2008 13:00:33 GMT -5
Have fun in Seattle. Hope the shoulder heals up for ya!
|
|
|
|
Post by fit on Nov 8, 2008 12:26:25 GMT -5
Rep-Range #2 - Chest
Flat bench press
155 x 10
155 x 8
155 x 7
Decline bench press
155 x 10
155 x 10
155 x 8
Cable crossovers
Hi 70 x 12/12
Med 70 x 12/12
Lo 50 x 10/10
20 minutes incline treadmill @15 degrees, 4.2 pace
Back at it after 2 weeks no lifting. Felt OK. Went easy, did a lot of shoulder warm ups and stretching.
|
|
|
|
Post by Roger on Nov 8, 2008 12:36:12 GMT -5
Welcome back to lifting, hope the shoulder is at 100%
|
|
|
|
Post by fit on Nov 8, 2008 13:09:10 GMT -5
I don't think it's 100% but feels good so far.
|
|
And ever since- it never bothers me EXCEPT when I start triceps pulldowns and that initial pull to get the bar in starting position. I forget about it and every week I do that and get a stab in the shoulder. After tonights workout it got sore again too.
