tried driving with only my left hand today, scapula retracted. surprisingly difficult. feels kinda sore already. shoulder felt good yesterday though.
stair runs at school
10 trips walking, no stop.
Week One, Day One.
Body weight 223.
Left shoulder very sore, but not some impingement, tendonitis stuff. more muscular soreness, i think mostly in the rotator cuff. pops much less, usually only when driving or sitting. yhings are going my way i think. still feels a little loose, but getting much better.
External rotation red band
3x20
Safety Bar Squat
Bar 3x20 concentrating on hips, stance as wide as rack will allow.
140 1x5 pushing back, trying to activate hips more.
190 1x4 Feels solid
230 2x3 Effort now
280 5x3 1st set falling forward at bottom
Face pulls
30 1x20
40 1x20
50 1x20
Bench
Bar 3x15 trying for big arch.
Suspended weights
bar +50 1x5
bar +100 2x5
bar +150 2x3
normal weights
195 +4 chains 6x3 / 1x2 fail. 45 sec rest. wow. hard. rad.
Krocs + wraps.
50 1x10 pie.
75 1x10 harder…
100 1x20 PR
Safety Bar Squats
Bar 1x10
140 1x5
190 1x5 + bench a lil above parallel.
230 2x5 paused. I feel pumped.
280 4x5
280 1x20 I need more weight. i must be fooling myself as to how hard this safety bar is.
Medicine ball slams
3x10 (5 per side)
Felt really great after this workout. I feel like i can start working my bench again, but we’ll see how this feels tomorrow.
10 mins recumbent bike @ the gym. fella next to me was stinkin up a storm tho, so i left. legs feel looser now. Some shoulder soreness around the acromion again, like a hard shoulder rack. felt this on 10/11 workout, the only common thread is medecine ball slams, but I’m a little dubious as to whether or not that caused it.
Week One, Day Three
Weight 220
5 mins Elliptical, level 1
Wrist bugging me, esp when extreme external rotation, so I;m going to try the ox lift instead.
External Rotation Red Band
3x20
Internal Rotation Red Band
2x20
DL 1" deficit
Bar 2x15
135 1x5
135 + SSB 1x0 SSB flew off
135 + 100 + red band to pull forward 1x5 really hard on lower back
135 + 100 -band 1x5
135 + 100 0" deficit 1x3 + belt
135 + 140 3x3 Sumo. Wow, this is really hard. with my rack, i basically need to have constant tension on lower back. i wish i could move my stance a little wider. The weight in my hands fools me as to how hard it’ll be.
185 + 140 2x3 light headed. nuked my back and heart.
Seated Row
100 3x20
dumbell press with wrist wraps. limiting ROM to parallel.
25’s 2x20
50’s 1x15
75’s 1x10
100’s 2x5
110’s 1x5 kinda. harder on left shoulder to get first rep up. not making depth.
90’s 2x10
Sumo DL
135 1x5 thumbless
185 1x5
225 1x5
275 1x3 DOH grip w/ thumb
275 + 4 chains 1x3
325 + 4 chains 2x3 grip failed last rep.
275 + 4 chains 7x3 45 secs rest. trying to fall back, spread the floor. shoulder starting to click a little.
Red external roation
3x20 less click
curls, + knee wraps for grip thickness.
15 1x10
17 1x10 bothering wrist.
Week One, day Five
Weight 224
Just got some Fat Gripz in the mail, so I’ll try a bunch of stuff with those.
Elliptical 5 mins
Internal/external rotation, red band
3x20
Face Pulls
40 1x10
50 1x10
60 1x10
Fat Bench, Suspended Weights.
Bar 3x20
+50 1x5
+100 2x5
+150 2x3
Fat Bench, Straight Weight
195 1x3
Standard Flat Bench
195 1x3
225 1x3
255 1x3
275 1x3 no clicking now
245 1x7
245 1x5
Safety Squat Bar
Bar 2x10
Bar +4 chains 1x5
Bar +4 chains +2 Green Bands 1x5 These are the only matched bands my gym has. they are about 20-25 lbs tension at the top.
140 +4 chains +2 Green Bands 1x3
190 +4 chains +2 Green Bands 1x3
230 +4 chains +2 Green Bands 1x3
250 +4 chains +2 Green Bands 7x2 45 seconds rest. Last few reps were real slow.
Bridge Press
95 1x5
Krocs no wraps
Fat 15 1x10
Fat 30 1x10
Fat 45 1x10
Fat 60 1x20 Wrist discomfort gone during this last set
Bridge Press Fat Gripz
95 1x5
145 1x5 working on tucking shoulders.
195 1x3 slipped out of hands on last rep. First time I’ve been pinned in years.
145 4x5
Chest Flyes
30’s 5x10
Tested wrist with curls. Doesnt seem painfull at all, but I’ll let it rest some more.
I’m liking the speed work. It’s rough as heck, so I’ll try to keep it in on alternating days till the end of the month and maybe see what kind of carryover it has.
Extra Work
Bench press
bar 1x20
95 3x10
Elliptical 10 mins
Straight legged dumbell DL’s
25’s 3x10 looking for stretching
Landmines (reps/side)
bar 1x5
+25 lbs 1x5
Up and down the stairs at class, ten in a row at a walk. I think my earlier 20 rep full range dumbell press gave me some elbow pain, I’ll continue to limit my ROM.
Late logged
Week 2, Day 1
Weight 224
Shoulder hurts. shuttle seat? Tried wadding up a sweatshirt and padding the upper back area so my shoulders can retract. felt like i was getting punched in the back of the neck at first, but it got better when i evened it out. Shoulder improved.
Elliptical 5 mins
Krocs
Fat 25 1x10
Fat 50 1x10
75 1x10
105 1x20 Easier on r/s. shoulder feels more solid after this.
SSB squats, to bench, above parallel.
bar 2x15
140 2x5
190 1x5
230 1x5
280 1x5
320 1x4
370 1x4
410 1x4 F yeah.
410 2x2
410 1x1.5, pulled last one up with arms. right knee feels hypermobile. Gonna take it easy.
external rotation, red band
3x30 shoulder feels good, minor pop.
Fat bench
bar 1x20
bar +4 chains 1x24
95 + 4 chains 1x5
145 + 4 chains 7x3 45 secs rest
Skinny bench, suspended weight
bar + 100 2x6
bar + 150 1x3
bar + 100 2x10 shoulder not feeling too hot. take next month off flat bench, eliminate factors?
GHR 1st time
bodyweight 5x5. trying to stay off knee lockout. no more squats today.
Lateral raise
15 1x20
17 1x20
20 1x15+7+7 DC style shoulder feels somewhat better. i lack medial delts.
Seated row
120 3x20
internal rotation stretch L only minor pain, stopped.
inverted row 3x7
self myofascial release, stretching. I have been slacking on this.
Shoulder felt like crap after this, as well as knee. wrist feels good, but i really have to do something about the rest. I believe now after adjusting my seated posture that My shoulder pain is largely related to that. my shoulder does not bother me nearly as much when i stand, or sit in a different car. Cut the cycle short here, going to address posture issues.
Neanderthal No More:
Week One, Day One
A1) Supine Bridges
Sets: 3
Reps: 15
Tempo: 1011 (squeeze at the top for a count of one)
Rest: 45 seconds, during which time you should perform A2
A2) Warrior Lunge Stretch: 15 seconds per side
B1) Snatch Grip Deadlifts
Sets: 6
Reps: 6-8
Tempo: 20X0
Rest: 2 minutes, during which time you should perform B2
B2) IT Band Stretch: 15 seconds per side
C) Barbell Step-Ups
Sets: 4 per leg
Reps: 10-12
Tempo: 20X1 (squeeze the glutes at the top)
Rest: 60 seconds between legs
D1) Dead Bug Twists
Sets: 3
Reps: 15
Tempo: 1010
Rest: None, go immediately to D2
D2) Side Hip Thrusts
Sets: 3
Reps: 15 per side
Tempo: 1010
Rest: None, return immediately to E1 to repeat superset
I thought this was going to be easier, but i found myself quite out of breath. experienced some butt binding later on, i must have seriously underactive glutes. thinking about maybe running some of this as a squat warmup or something, maybe doing a week of this as a deload once a month, if it treats me right. I can already feel my posture adjusting, going into what was previously a comfortable position i can tell my tissue is not used to it. i have a small crick in my neck, but i’m about 3 inches taller. things seems to be improving.
AM workout
Foofy swiss ball thing my gf ran by me, she’s going to do it for a client. got me out of breath and i did a bunch of crunches, bu not much else happened.
Hiked for 45 mins around Natural Bridges.
PM workout
Week 1, Day 2
weight 227, i credit the lunch gyro.
Precede this session with a dynamic warm-up emphasizing ballistic stretches for the lats, chest, and anterior delts.
A1) Pronated, Medium Grip Row
Sets: 6
Reps: 10
Tempo: 30X1 (retract the scapulae for a count of one)
Rest: 2 minutes, during which time you should perform A2
A2) Pec Stretch: 15 seconds
B1) Face Pulls
Sets: 3
Reps: 10-12
Tempo: 3010
Rest: 60 seconds before B2
B2) Decline Barbell Extensions
Sets: 3
Reps: 10-12
Tempo: 30X0
Rest: 60 seconds before repeating superset
C1) Rear Delt Fly
Sets: 3
Reps: 10
Tempo: 1010
Rest: None; go immediately to C2
Ideally, this will be performed on a rear delt machine to prevent cheating with the upper traps. If you don’t have access to such a machine, perform bent-over lateral raises with the head supported. Be strict and don’t shrug the weight up!
C2) Low Pulley External Rotations
Sets: 3
Reps: 12
Tempo: 1010
Rest: None; go immediately to C3
C3) Dip Shrugs
Sets: 3
Reps: 15
Tempo: 1010
Rest: 60 seconds before repeating triset
D) High-to-Low Cable Woodchops
Sets: 3 per side
Reps: 10
Tempo: 20X0
Rest: 15 seconds between sides
Week 1, day 6
Precede this session with a dynamic warm-up emphasizing ballistic stretches for the lats, chest, and anterior delts.
A1) Decline Close Grip Bench
Sets: 6
Reps: 3,2,1,3,2,1
Tempo: 20X0
Rest: 90 seconds, then perform A2
A2) Chest Supported T-Bar Row
Sets: 6
Reps: 6
Tempo: 20X2 (hold at the top for a count of two)
Rest: 90 seconds, during which time you’ll perform A3 and then return to A1 to repeat superset.
Note: If you don’t have access to a T-Bar machine, do these with dumbbells and a pronated grip. Retract the scapulae at the top.
A3) SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches: 15 seconds per side
B1) Single Arm Low Pulley Cable Row to Abdomen
Sets: 3 per side
Reps: 10
Tempo: 20X2 (again, retract the scapulae for a count of two, this time with thoracic rotation)
Rest: 30 seconds between arms, during which time you should perform B2 for the side to be trained next.
B2) Pec Stretch: 15 seconds
C1) DB External Rotations, elbow supported at 90 degrees
Sets: 3
Reps: 10-12
Tempo: 2010
Rest: None; go immediately to C2
C2) One-Arm Prone Lower Trap Raises
Sets: 3
Reps: 10-12
Tempo: 2011 (squeeze at the top for a count of one)
Rest: None, repeat superset with opposite arm
Note: As you may have inferred, you’ll be performing these exercises in succession one arm at a time. In other words, do C1 with your right arm, and then C2 with your right arm. Then, repeat the superset with the left arm.
D) Saxon Side Bends
Sets: 4
Reps: 6 per side
Tempo: Don’t sweat it. These are killers; just worry about controlling the movement and surviving!
Rest: 60 seconds
Skipped day 4. forgot my gear for the first time in a year, probably. shoulder feeling well.
Week 2, day 1
A1) Supine Bridges
Sets: 3
Reps: 15
Tempo: 1011 (squeeze at the top for a count of one)
Rest: 45 seconds, during which time you should perform A2
A2) Warrior Lunge Stretch: 15 seconds per side
B1) Snatch Grip Deadlifts
Sets: 6
Reps: 6-8
Tempo: 20X0
Rest: 2 minutes, during which time you should perform B2
B2) IT Band Stretch: 15 seconds per side
C) Barbell Step-Ups
Sets: 4 per leg
Reps: 10-12
Tempo: 20X1 (squeeze the glutes at the top)
Rest: 60 seconds between legs
D1) Dead Bug Twists
Sets: 1
Reps: 15
Tempo: 1010
Rest: None, go immediately to D2
D2) Side Hip Thrusts
Sets: 1
Reps: 15 per side
Tempo: 1010
The twists mimic the action of a seat pushing my shoulder out. following up with lateral loading felt poor. shoulder felt a little worse today, i think the external rotation from the last day were a little heavy. posture seems better, i think the wadded up sweatshirt in my seat is helping a lot. bumped this day forward as i will be out of town on what would have been days two and three.
Week 2, Day 2.
shoulder pain at maybe a 6. wondered if it was a good idea to go at all, but after my first set, i felt worlds better.
Precede this session with a dynamic warm-up emphasizing ballistic stretches for the lats, chest, and anterior delts.
incline press
135x12, 8, 6, DC style
this weigth was a little light, but i haven’t done much for shoulders recently.
A1) Pronated, Medium Grip Row
Sets: 6
Reps: 10
Tempo: 30X1 (retract the scapulae for a count of one)
Rest: 2 minutes, during which time you should perform A2
A2) Pec Stretch: 15 seconds
B1) Face Pulls
Sets: 3
Reps: 10-12
Tempo: 3010
Rest: 60 seconds before B2
B2) Decline Barbell Extensions
Sets: 3
Reps: 10-12
Tempo: 30X0
Rest: 60 seconds before repeating superset
C1) Rear Delt Fly
Sets: 3
Reps: 10
Tempo: 1010
Rest: None; go immediately to C2
Ideally, this will be performed on a rear delt machine to prevent cheating with the upper traps. If you don’t have access to such a machine, perform bent-over lateral raises with the head supported. Be strict and don’t shrug the weight up!
C2) Low Pulley External Rotations
Sets: 3
Reps: 12
Tempo: 1010
Rest: None; go immediately to C3
C3) Dip Shrugs
Sets: 3
Reps: 15
Tempo: 1010
Rest: 60 seconds before repeating triset
D) High-to-Low Cable Woodchops
Sets: 3 per side
Reps: 10
Tempo: 20X0
Rest: 15 seconds between sides
lateral raises
12’s 3x8
Scored some free equipment yesterday, just needs a little TLC. Feeling really unotivated about this wourkout, despite positive results. i feel the biggest benefit is from improved posture every day, rather than actually strengthening my rotator cuff, or any such thing. Gym has terrible hours this holiday season, i can’t run a real cycle without tons of interruptions. planning on getting a rack for xmas, i’d really much rather train at home.
got sick just before thanksgiving. taking a break here until i feel better, a cou[ple injuries go away
I’m in a fog. back to working out, at least a lil.
Stationary bike
123412341 pattern, 172 peak HR
dumbell row
65 3x10
pushups
3x10
dumbell unilateral push press
65 2x5 some cracking and adjusting 1st set
thats all. tired.
HFT is the ticket, I think. I’d rather be at home while I wait for my rack to arrive. Don’t want to go back to the gym.
Week One, Sunday
walking, 5-10 mins
front squats
115 2x5
Good Mornings
95 2x5
Close Grip Bench
115 2x5
Krocs
60 1x20 each side
Delt Triad
10lbsx2x12
Jumps on to cabinet
2x5
plank 2 x till shakes.
Felt pretty good. lil sore in my elbow, I get this sometimes after I drink. dehydration? I’m getting old.
Experimenting with clubbells, just using oly dumbell handles. Not reaally sure what to call these excercises yet, but it’s raining outside, so i’ll jsut fool around in here. These make the back of my forearms sore, and i can feel some deep soft popping in both shoulders. I think this would be a great warmup for bench or even squats. Seems good for mobility and rotator cuffs. I wish I had some trustworthy clips so i could weight this a little. Used two spring clips for a pair of 2.5’s, centrifugal force and fat grip is insane, this could be a pretty usefull tool. bearings are starting to come loose, so I’ll just go locktite them tomorrow, rather than put a hole in a wall.
Week One, Tuesday
Indian Clubs
10 mins
Delt triad
10lbsx2x12
hip swings
1x10 front / back
front squats
135 2x5
CG bench
135 2x5
Good morning
135 2x5
Kroc rows
60 1x20
Jumps up cabinet
2x5
planks
2xshakes
Week One, Wednesday
Indian clubs
Delt Triad
10 2x12
krocs
70 1x20 not sure how long i can keep this progression up without burning out, but feels light right now.
CG bench
bar 1x10 feel pretty warm already
135 1x5
185 2x5
I haven’t really done these in a looong time. I need some more tricep strength though. Felt like good effort.
bodyweight squats
2x10
Front Squats
Bar 1x10
135 1x5
185 1x5
“complicated” looks like a really lame movie.
185 1x5
Good mornings
185 2x5 As far as i can recall, i’ve never really done these other than sets of 10. feels good in the hams. A little bit of flexibility issues getting arms back for low bar position, but i think i have more meat back there now than last time i back squatted. feels stable, or will be with a lil practice.
planks
2xshakes
time for some eggs