[quote]Burnesy wrote:
wasBr0k3n wrote:
good luck in the rehab. what i wouldnt give for a dinky di meat pie right now.
Just had one…for breakfast.[/quote]
man, i am so jealous. those things are sinfully good. you can truely eat them any meal of day. i survived off them for the month i spent in sydney. i am going to have to make my own this weekend - not as good, but good nonetheless.
[quote]wasBr0k3n wrote:
Burnesy wrote:
wasBr0k3n wrote:
good luck in the rehab. what i wouldnt give for a dinky di meat pie right now.
Just had one…for breakfast.
man, i am so jealous. those things are sinfully good. you can truely eat them any meal of day. i survived off them for the month i spent in sydney. i am going to have to make my own this weekend - not as good, but good nonetheless.[/quote]
For those of us north of the equator…what the hell is a dinky di meat pie?
google austraian meat pie. its basically a small pie full of minced meat in a gravy of sorts. u can get it with various different meats if u like. they sell them all over the place. i always ate mine with a mixture of worcestershire and ketchup - killer. dinky dis is just one of the places in sydney that makes them. never seen anything like it in the usa. i can provide a recipe that is a similar tasting pie if u r interested. i usually just make one big pie tho, instead of a bunch of individual ones.
[quote]wasBr0k3n wrote:
Burnesy wrote:
wasBr0k3n wrote:
good luck in the rehab. what i wouldnt give for a dinky di meat pie right now.
Just had one…for breakfast.
man, i am so jealous. those things are sinfully good. you can truely eat them any meal of day. i survived off them for the month i spent in sydney. i am going to have to make my own this weekend - not as good, but good nonetheless.[/quote]
There is a specialty pie shop 40 minutes from my place via one of the twistiest and best motorcycling roads in the state. Nothing like going for a ride to the pie shop, have one or two pies there and then bring a family sized one home in the tank bag to keep the missus happy.
Her “Where have you been for the last two hours?”
Me “I went and got us a pie for dinner”
her “Oh thats okay then, I thought you were just mucking about on your bike” 
Right,
Seems I’m getting a bit better each day, happy with the progress being made, just got to remind myself not to overdo it.
Today,
Incline Dumbell Press
8 x 25kg
8 x 25kg
8 x 25kg
Shoulder felt pretty stable through all the reps
Chin Ups
8 x BW (97kg)
8 x BW
8 x BW
these felt okay. Amazing what a couple of weeks off does though as these were harder than I remembered.
Bulgarian Split Squats
BW+30kg x 8 each leg
BW x 8 each leg
BW x 8 each leg
These still suck ass. My form was terrible with the added weight so i thought I’d go back and start with just body weight and get my technique perfect.
Good Mornings
60kg x 8
60kg x 8
60kg x 8
Wasn’t really focussed ont eh weight here just how my arm/shoulder felt in that position. Result all good. I’d say back squats should be fine in a week or two.
BB Bicep curls
35kg x 8
35kg x 8
35kg x 8
Dips
BW x 8
BW x 8
BW x 8
was a bit worried about these. I think I’ll be staying at BW for a while, no need to go overboard.
Then did 20 mins of intervals on the bike.
Going to reward myself with a couple of beers while watching a band tonight.
Burnesy
Today,
Decline dumbell Press
17.5kg x 15
17.5kg x 15
Upright Rows
40kg x 15
40kg x 15
Overhead Squats
20 kg x 8
Too much pressure on my shoulder, have to go even lighter with these for a while
Romanian Deadlifts
60kg x 15
60kg x 15
Single leg calf raise
BW (97kg) + 20kg x 10 each leg
BW (97kg) + 20kg x 10 each leg
Skullcrushers
25kg x 15
25kg x 15
That was it all felt good except the OH squats.
Burnesy
More weight on eery exercise from last week, so that is good, no pain from shoulder either, very happy.
Military press
45kg x 5
50kg x 5
55kg x 5
Cable Rows
73kg x 5
77kg x 5
77kg x 5
Front Squats
50kg x 5
50kg x 5
50kg x 5
Hang Cleans
55kg x 5
55kg x 5
55kg x 5
Db Hammer Curls
22.5kg x 5 each arm
22.5kg x 5
22.5kg x 5
Tricep rope press downs
34kg x 5
34kg x 5
34kg x 5
Burnesy
Good to see the weight going up Burnesy. These are some decent volume sessions especially when not at 100 percent.
Great rehab, Burnsey.
Continuing to move up and along. Wa actually pretty bushed at the end of today so must be starting to tax myself a bit again.
Incline dumbell Press
27.5kg x 8
27.5kg x 8
27.5kg x 8
Chins Ups
BW (97.5kg) X 10
BW (97.5kg) X 9
BW (97.5kg) X 8
Bulgarian Split Squats
BW+14kg x 8 each leg
BW+14kg x 8
BW+14kg x 8
Good Mornings
65kg x 8
65kg x 8
65kg x 8
Didn’t really enjoy these straight after the split squats.
BB Bicep Curls
40kg x 8
40kg x 7
40kg x 7
Dips
BW x 10
BW x 10
BW x 8
Little twinge in my shoulder on rep 8 so stopped straight away. Fine now, sure there is no problem.
That’s all. Burnesy
Ha a few days off due to me being pretty busy. Still worknig on the shoulder rehab.
Today,
Upright Rows
40kg x 15
40kg x 12
Overhead Squats
20kg x 10
20kg x 10
20kg x 10
These felt heaps better definately got my ROM back and will look to start upping the weight a bit on these now.
Military Press
60kg x 4
60kg x 3
60kg x 3
Just wanted to give my shoulder a bit of a test with a bit more weight. All good.
Romanian Deads
60kg x 15
60kg x 15
Single leg calf raise
BW(97) +20kg x 15 each leg
BW(97) +20kg x 15 each leg
Dips
BW x 10
BW x 10
BW x 10
Thats my weight training, still hitting the bike and rower on my non lifting days.
Looking forward to start upping the kg’s again now that my shoulder is strating to behave itself.
Burnsey
Glad your shoulder is starting to do better. I’m amazed at how much of a difference daily stretching for at least 30 seconds a stretch makes to my shoulders.
The 3x a week program I got from the doctor never did much for me. 6x a week or more, with at least 30 seconds (I use a watch) makes all the difference in the world).
Smart couple weeks Burnesy. I am sure that you will be back to your old strength levels in a few weeks.
If the shoulder continues to improve and strength comes back, what is the plan for the next couple months?
[quote]Elaikases wrote:
Glad your shoulder is starting to do better. I’m amazed at how much of a difference daily stretching for at least 30 seconds a stretch makes to my shoulders.
The 3x a week program I got from the doctor never did much for me. 6x a week or more, with at least 30 seconds (I use a watch) makes all the difference in the world).
[/quote]
Yeah I do mine every day. Easy to do in the lounge watching some TV after dinner during the ad breaks.
[quote]mday wrote:
Smart couple weeks Burnesy. I am sure that you will be back to your old strength levels in a few weeks.
If the shoulder continues to improve and strength comes back, what is the plan for the next couple months?
[/quote]
I’ll probably keep on this total body stuff for another couple of weeks. After that I’m looking at something shoulder centric to build them back up without really heavy stuff. Thinking of CT’s superhero program as something different, that will take me through to Feb by which stage I think I’ll be all good to get back to basics.
[quote]Burnesy wrote:
Elaikases wrote:
Glad your shoulder is starting to do better. I’m amazed at how much of a difference daily stretching for at least 30 seconds a stretch makes to my shoulders.
The 3x a week program I got from the doctor never did much for me. 6x a week or more, with at least 30 seconds (I use a watch) makes all the difference in the world).
Yeah I do mine every day. Easy to do in the lounge watching some TV after dinner during the ad breaks.[/quote]
Good to hear that the shoulder is feeling better Burnsey!
Those stretches are something I really need to start doing… (as Elaikases has urged me to do)
Looking good B… hope a speedy recovery with the wing…
First time I’ve deadlifted since hurting my shoulder. Success but not a whole lot of weight used.
Today,
Deadlift
60kg x 5
100kg x 5
100kg x 5
100kg x 5
Slow and steady, probably could have gone heavier but just working back into it.
Chins
BW(98) x 5
BW(98) x 5
BW(98) x 5
BW(98) x 5
Incline DB Press
30kg x 5
30kg x 5
30kg x 5
30kg x 5
BB curls
45kg x 5
45kg x 5
40kg x 5
40kg x 5
Tricep Cable press down
33kg x 5
33kg x 5
33kg x 5
33kg x 5
Preacher Curl
38kg x 5
40kg x 5
40kg x 5
40kg x 5
No probs with shoulder so good result.
Burnesy
Today,
Front Squats
50kg x 8
50kg x 8
50kg x 8
50kg x 8
Seated Cable Rows
73kg x 8
73kg x 8
68kg x 8
68kg x 8
Standing Military press
45kg x 8
45kg x 8
45kg x 8
45kg x 8
No shoulder pain at all from these which was good.
Db Concentration curls
15kg x 8 each arm
15kg x 8 each arm
15kg x 8 each arm
15kg x 8 each arm
Lying DB tricep extensions
15kg x 8
15kg x 8
15kg x 8
15kg x 8
Thats it. Back to the books, got lots of assignments due for the course I’m taking.
Burnesy
This total body stuff takes it out of you.
Today,
Bulgarian Split Squats
BW(98kg) x 15 each leg
BW(98kg) x 15 each leg
BW(98kg) x 15 each leg
Dumbell Bench
20kg x 15
20kg x 15
20kg x 15
Hang Cleans
40kg x 15
40kg x 15
40kg x 15
Lat pulldowns chin grip
68kg x 15
68kg x 15
68kg x 10
cable rope tri extensions
30kg x 15
30kg x 15
30kg x 10
Cable curls
16kg x 15 each arm
16kg x 15 each arm
16kg x 15 each arm
Burnesy