My body is fucked up, benching like a mad man, not enough upper back or posterior chain work. Imbalances all over. Lots of nagging pains, low back, pecs, pulled the shit out of something in my right arm between the bi/tri etc etc. Enough pissin’ and bitchin’ about it. Time to do something.
Im in the middle of a book called Stretch to Win and will be pretty much following that and Magnificent Mobility.
Goals for today: sMFR with a tennis ball starting with the feet working my way up through the body, finding trigger points etc. Followed by the restorative stretching program from Stretch to Win, again, working through the whole body. I have also got a doorway pull-up contraption, I can do about 6 chins from a dead hang to touching shoulders off the bar so I plan on knocking out 3 reps about 10 times throughout the day. Also looking to get some weights but I have plenty to start with.
Ok, spent about 2 hours finding trigger points and learning the stretching techniques. Hopefully can keep it to an hour now I have a good idea of it. I left the chin-ups at 8x3, little bit of pain in the left side of the upper back.
Goals for today: Go through Magnificent Mobility and learn the techniques. At least get some chin ups in and hope the back is ok. Also starting to clean up the diet, got some cod liver oil, actually eating breakfast and about 4-5L of water
Did the easy section of MM twice and got in 8x3 chins throughout the day, upper back holding up so far!
Goals for today: sMFR with tennis ball followed by Stretch to Win restorative stretching program. (This log is looking to be more boring than Eli B’s) Still sore from the first days sMFR so I wont go as intense. Chins as usual, feeling stronger on them to!
Diet, trying to make slight improvements each day rather than changing everything all at once. Breakfast today: homemade half pound steak burger, handful of brazil nuts and a tablespoon of cod liver oil.
Getting better at the stretching techniques and a better feel for the rolling. Got in 10x3 chins throughout the day as well, if everything holds up I will go up to 4 reps soon. A set of 20 is my goal on these.
Today: Dynamic stretching(MM), some neck and wrist stretches and maybe roll a few nagging areas, left upper back, lats. I will also bump the diet up to 2 solid meals and keep building it up.
I got some weights, nothing fancy, basic barbell, two dumbbells and about 110lbs. I’ll buy more plates as I need them but should be alright for a while since I’ll be doing mostly DB stuff to balance out side to side differences. Got some bands as well for external rotations, face pulls etc. If I keep up sMFR and stretching I hope to start lifting in the next couple of weeks.
[quote]-Predator- wrote:
Got in 10x3 chins throughout the day [/quote]
Way cool man! A fellow grease the groover. Do you have a pull up bar at home?[/quote]
Yeah, I just knock out a set every time I go upstairs. This is similar to what I have: http://www.crossfitintrepid.com/wordpress/wp-content/uploads/2009/12/bar.jpg fits in any doorway and can be moved around easy, just lifts off.
Did dynamic stretching, rolled the back and did some wrist and neck stretches trying to get all the different angles, forward, back, side to side. I got 10x3 chins in again, going to take today off from them and hopefully start back with 4 reps tomorrow.
Today: sMFR and stretching as usual, I’m going to start external rotations with a band and see how they go 3x15-20.
Diet: Still getting in 2 solid meals, 2 down 4 to go, I’m getting there! Also I got some protein powder which I use before bed with some cod liver oil.
[quote]-Predator- wrote:
Did the easy section of MM twice and got in 8x3 chins throughout the day, upper back holding up so far!
Goals for today: sMFR with tennis ball followed by Stretch to Win restorative stretching program. (This log is looking to be more boring than Eli B’s) Still sore from the first days sMFR so I wont go as intense. Chins as usual, feeling stronger on them to! :)[/quote]
Hey!
kidding. I havent gotten to that book yet, but I think I’m gonna have to as our workouts are so similar I cannot let you catch me.
[quote]-Predator- wrote:
Did the easy section of MM twice and got in 8x3 chins throughout the day, upper back holding up so far!
Goals for today: sMFR with tennis ball followed by Stretch to Win restorative stretching program. (This log is looking to be more boring than Eli B’s) Still sore from the first days sMFR so I wont go as intense. Chins as usual, feeling stronger on them to! :)[/quote]
Hey!
kidding. I havent gotten to that book yet, but I think I’m gonna have to as our workouts are so similar I cannot let you catch me.[/quote]
Haha, better watch out!
Christ, its like groundhog day… sMFR and stretching. Biggest improvement so far has been the right arm, its not half as bad as it was, neck has been worse too. Going to use a golf ball for the feet at least from now on I’m just squashing the tennis ball.
Today: Going to mix up the dynamic stretching and try some of the medium section, shoulder dislocates sound nice… some extra rolling on the upper back too.
Diet: Bumpn it up to 3 solid meals today, so far my proper meals have been steak/homemade steak burgers, nuts, fruit and spinach and mushroom omelette’s.
[quote]rephore wrote:
What do you take for pain? Have you tried the Curcumin?[/quote]
My only pain reliever atm is a tennis ball. Have you tried it? If so, did you notice anything from it?
Dynamic stretching as usual with some new stretches from the medium section. Some rolling on the upper back/arms. 7x4 chin ups. I also started the external rotations with a band 3x15.
Today: sMFR and stretching. Chin ups, external rotations. I’ll have to look for a new ball soon, maybe a cricket ball or something.
Diet: Getting in 3 good meals, fish oil and 4-5L of water, cant stretch if your not properly hydrated! Every little improvement counts.
sMFR and stretching, external rotations 3x15, chin ups 7-8x4, not sure ;-/. I’m going to break up the sMFR so that everywhere gets the same effort, I’ll do all back, upper and lower on dynamic stretching day.
Today: Dynamic stretching, back rolling, external rotations and chin ups… Oh the boringness…
