Wow. You have certainly traveled a ridiculously rough road. I imagine your faith sustains you. I don’t have that in my life but have been ridiculously fortunate.
[quote]ecogenx wrote:
Training is looking solid Steve. I’m glad your daughter is getting the assistance/meds she needs. Is she your only child?[/quote]
Well, in a way, the older one is off in college and the other three are dead. So it is like having an only child.
Glad for insurance. The meds would run about $30k a year otherwise.
But training makes all the difference in the world.
Glad to see you are able to keep the training going. I read your above posts and to be completely honest I imagine I’d be a basket case if I had gone through what you have.
Got my lifts in. Made progress or held even until the face pulls. Only got eight in. Had to increase my burn rate (I’m not sure what I should call it. Break a light sweat, mouth goes a bit dry, start breathing hard, more focused, stronger).
Feel good now.
Feel better all the way around, really. One reason I put up a new profile picture. That is my wife and I as of this Thanksgiving when we had some family photos taken.
Leg Press 410lb x 9 rep to 425lb x 7 (failed on rep 8)
Adductor 165x20 165x20 Machine max
Abductor 165x15 165x15 Machine max
Dip Machine (used for warm up, not enough weight available) x13
Dip Machine (used for third set warm down) x15 to x17
Dips 13 to 8, just gave out last work out, not to mention, my weight is up.
Pull Down 205x8 to 210x8
Rope Curl 175/9 180x9 (using a cable weight machine with the rope attachment)
Rotary x 4 65/12 70x12 (the two rotator cuff exercises with each arm and with trunk rotation)
Facepull 200 x 10 machine max
Back Machine 245 x12 machine max
I probably need to find another push exercise to finish the set off. Just need to get my shoulders pain free again.
[quote]kpsnap wrote:
Great family photos! Thanks for sharing them.[/quote]
Glad you liked them. The least expensive photographer I’ve ever used, and the best.
Well, I’ll be lifting tomorrow.
Was down at Scott and White this week for my wife to have some surgery (it went well, she will be back at work in six weeks), and the hotel had an exercise room that had barbells and a treadmill (while they redid the “real” exercise room). Using the cable machine, which allows me to control the vectors on a pull, is different from free weights.
So I did some “Rachel” curls tonight (where I curl my >100lb daughter a few times).
Rotator cuff is also really responding well to changing how I use my pillows.
Anyway, I think I need to add a free weights day to just chain things together (in the old days, instead of free weights and used free moving weights – i.e. I threw other people around in Judo which is a nice way to pull the kinetic chain together).
Otherwise, to see the rotation exercises (done with free weights instead of cable):
I should mention that for me, I also rotate my body, so I get rotational work in. I’m also now posting up on a calf, so that I work my calves. Yes, you can do this statically, and you could lie on the ground (like in the video) instead of standing, to get more isolation, but then you would not work the shoulder in concert with other parts of the body.
Today would usually be my lifting day, but given the issues, the rec center announced it would be closed today.
So. I went yesterday. And the whole family came with me. Neat. My youngest has started a log, and updated it with help from the staff which was very supportive.
Leg Press: 425 x 9 – back to where I was when I failed at 425 x 7. Back on track.
Adductor: 165 x 16 (machine max, down 4 reps, hitting 425 x 9 took it out of me).
Abductor: 165 x 13 (down from the 16 max, ditto).
Machine Dip: 14 reps (+1 for warm-up set)
18 reps (+1 for “real” set). I’m thinking of replacing this with a triceps pull down on the cable weight machine.
Pull Down: 212.5 x 8 (I need to move to 2.5 lb increments now, instead of +5lb every workout – machine isn’t set up for it, but I’m sneaking the weight in anyway).
Rope Bicep Curl: 185 x 9 – another PR.
Back Machine: 245 x 12. Machine max, just maintenance.
Overhead dumbell press (just started this). This week did two 27.5lb x 12 reps (only 55 lb being pressed, I’m still learning the exercise). Replaces the rotator cuff exercises, but I’m rethinking that, may bring them back just for the abdominal workout I got from rotating with the weight. Ideally I’d work in a second work-out during the week and do wood chops in it.
Dumbell Row. Last week 80 x 8 reps. This week 85 lb x 8 reps. Replaces the face pull.
Worked out a new routine. I’m amazed how much I lose from missing a couple work-outs.
Dinner with friends tonight. My buddy’s son is 5’5" 162lb, bench pressing 200, squatting 400. The kid lifts everyone morning at 5:00, and is doing pretty good for an eighth grader.
Got out and lifted with my kid Monday night. I know, it is my Saturday routine, but Saturday got blown apart by various obligations. Got the new routine started. I think it will work well. I’ll give it a couple months and then consider a tweak or two.
Finally watched the rotator cuff vid. Very closely, I might add. This is what I need to be super diligent about doing. Actually, these are good preventive exercises for everyone. Thanks for posting that!
