I have a “weather dog” too.
Great job getting in there and getting it done!
You just misplaced it. Now you’re finding it again.
Gotta good ride in!
about 20 mile 984ft climb. I milked every decline!
shoulders healed.
but pillow strategy put too much pressure on 2 front broken ribs. They’ve never knit… Soft tissue usually keeps it in place and all’s well… But I feel them clunking around. Sometimes it hurts a bit. usually takes 6-8 weeks to restabilize. We’ll see. Definitely feel it during pullovers and curls.
Visiting gyms is on the agenda this week. Even considering planet fatness, cause all I really need it to “pick it up, and put it down…” and weights will be so low for so long…
4 Likes
1/30
3x10@20 pullovers
3x10@20 shoulder press
2x10 rollouts
3x10@20 incline
3x10@20 curl
3x10@20 bench
5x10@20 row
3x10@90 shrug
Nice 10 miler at lunch today!
4 Likes
Got another one in!
2/2
3x10@20 pullovers
3x10@20 shoulder press
2x10 rollouts
3x10@20 incline
3x10@20 curl
3x10@20 bench
5x10@20 row
3x10@90 shrug
4 Likes
2/5
Checked out planet fatness. No cages… Smith machines as far as the eye could see…
So Joined a hard core gym today. Be a waste for a few years as I get my legs back under me.
Squats
3x5x 135
Deads
3x5x135
Platforms with the funny weights. A good bit higher then I used to be used to. They do have various rowing/shrug machines. No pullover machines that I could ID. Too bad those really help spare my shoulders.
5 Likes
Serious soreness just getting out of the car on way home. Stairs were fun.
Next day, everything is spent. Only somr back and shoulder soreness. Everything else is quite tight and a bit tender. went up to 50 yesterday. going to dose by feel today. Already took a supplemental dose. Will like end up at 60 or 70.
2 Likes
2/12/23
Really sore from squats and deads. So 2 x weekly is out of the question. Maybe in a month or 3. Over taxed my recovery, didn’t up the dosage sufficiently only 5 here and there and 1 60 day. Will learn that lesson and up amount preemptively. Starting now.
Got a few rides in… A bit over 26 miles, 1300ft… A long ways from 60/week target Those were very nice and those kinda of day of days weather…
Todays lift
Squats
3x5x 135
Deads
3x5x135
It was far less systemic impact… But still feel it quite a bit in my erectors and thighs. Tried looking for Pull over machine, still can’t find one, but did find a pull assist. Due to injuries, and my fat butt… Pullups dislocate my shoulders. Pull over machines allow me to safely do pullovers at weight.
3 Likes
2/24
3x10@20 shoulder press
3x10@20 pullovers
2x10 rollouts
3x10@20 incline
3x10@20 curl
2x10 rollouts
3x10@20 bench
3x10@20 row
3x10@90 shrug wtf! recorded as 80, but its always been 90…
3 Likes
2/14… Doof!
Nice gentle ride.
2/16
1/27
3x10@20 pullovers
3x10@20 shoulder press
2x10 rollouts
3x10@20 incline
3x10@20 curl
3x10@20 bench
5x10@20 row
3x10@90 shrug
Another day of days, well into the night. Love riding at night. So quiet…
Lights worked fantastically. upper blinkie you can see reflected off of street signs on the other side of the road well over a mile away. I have the blinkie pointed down towards pavement to create a patch of red light area… works great. New head light is amazing on lowest constant on setting. Longer light pattern then a cars lights!
3 Likes
2/19
3x5x135 Squats… Felt good to be back under the bar.
3x5x135 deads…
Nice ride yesterday. Working on torquing up instead of spinning…
2 Likes
2/20 Gotta take advantage of great weather!
Nice 20 mile loop 965 ft.
2/22
3x10@10 pullovers
3x10@10 shoulder press
2x5 rollouts
3x10@10 incline
3x10@10 curl
3x10@10 bench
5x10@10 row
3x10@45 shrug
Nice 21 mile loop with “bonus” miles 1066 ft.
2/24
3x10@10 pullovers
3x10@10 shoulder press
2x5 rollouts
3x10@10 incline
3x10@10 curl
3x10@10 bench
5x10@10 row
3x10@45 shrug
3 Likes
2/15 Saturday
3x10@20 shoulder press
3x10@20 pullovers
2x10 rollouts
I got 3 into first set of rollouts. then POP, and me screaming on the floor for a few minutes. Popped an ab.
Because of blood thinner I’m on for DVT… It kept bleeding, inside the muscles fascia.
Emergency room, admitted… Surgery next morning. Morphine at first then dilaudid.
2 nights in hospital.
Can’t lift anything over 10 lbs. for a week or so.
Cant ride for week or so…
3 Likes
Heal up.
Oh shit! Sorry to hear about the set back.
1 Like
3/13
3@20 pullovers — NOPE!
3x10@20 shoulder press
NO ROLLOUTS!
3x10@20 incline
3x10@20 curl
3x10@20 bench
3x10@20 row
3x10@40 shrug
Time to get back at it…
Still hurting but good. Unlikely to re-open bleed though.
Used Oxy much less then directed. Basically to start sleep, and to get moving again after sleep. Been 2 days since any!
Lift less uncomfortable then expected. Should have seen the pullovers coming. Knew I should stop during the first one. Took me to 3 to stop so maybe I’m learning?
Hydrocortisone dosage was decent at hospital first 2 days… third was back to baseline? WTF…
tried to keep it <60, relented a couple 70 days. Then when down, out, and not healing went near 100 for 3 days… Did the trick! Last 2 back to 50, slept first day… slogged through work the second .the benefit of caffeine…
3 Likes
3/15
3x10@20 shoulder press
NO ROLLOUTS!
3x10@20 incline
3x10@20 curl
3x10@20 bench
3x10@20 row
3x10@40 shrug
3 Likes
3/27
3x10@20 shoulder press
NO ROLLOUTS!
3x10@20 incline
3x10@20 curl
3x10@20 bench
3x10@20 row
3x10@90 shrug
decent 10 mile ride today…
3 Likes
3/30
3x10@5 pullovers… felt good. definitely felt the torn ab, but not bad pain
3x10@20 shoulder press
NO ROLLOUTS!
3x10@20 incline
3x10@20 curl
3x10@20 bench
3x10@20 row
3x10@90 shrug
4 Likes