Rubber band dislocates: 20 reps
YWTL Shoulder warm up: 8 lbs
Squat in the Smith: 20x115
Now that I’m all warmed up:
Tortureplex; 5 sets Stiff legged dead lifts 115x6, Clean pulls 115x6, bent row 115x6, OHP 70x10, Squat in the smith 115x10
Treadmill interval: 20 minutes
Nothing special about today. I wish I had some great numbers to record. I’m going to raise some weights on this to help the intensity. I need to feel like I’m moving forward somewhere! I think I’ll take a page from the experienced lifters and pull a bunch. I’ll move to more dumbbell work for my presses. I’m damn afraid of dips, but I have a hankering to try. I feel about as useful as teats on a boar hog here lately.
More T-boomers today. I hope we can get out to the baseball game tonight with the college players and wooden bats. It’s not supposed to be steamy!
JW’s Monday musing: I don’t do drugs. I am at the age where I get the same effect just standing up fast.
Would using dbs for the tortureplexes instead of the barbell help the shoulders a little? Cleans and OHP with a barbell hurt my shoulder like hell when it was acting up. Could you just use dbs for all pressing movements for a while? See if that helps.
[quote]ecogenx wrote:
Would using dbs for the tortureplexes instead of the barbell help the shoulders a little? Cleans and OHP with a barbell hurt my shoulder like hell when it was acting up. Could you just use dbs for all pressing movements for a while? See if that helps.[/quote]
I’m going to use the DB’s during my regular workouts. The high pulls and the OHP’s i do in the complexes don’t seem to bother me. Go figure… I’m kind of an odd duck
Squats in the Smith: 115x20, 135x10, 185x5, 205x5, 3x225x5
Decline leg raises: sets of 20, 20, 25
Floor wipers: 2 sets of 10
Another day of nothing remarkable to report. I may go back tonight for some back work. I feel my training or lack of training and more working out seems to be floundering in mediocrity and a lack of real direction. I am hampered by a lack of creativity and facilities. the good news is the regime of glucosoimine, Aleve, fish oil, a heat pad and Lumen therapy seems to be helping the old gimpy left shoulder. So I think switching to some dbs and pulling a whole lot might help accelerate getting back to normal.
JW’s Tuesday thought: The hardness of butter is directly proportional to the softness of the bread.
j-willy- I know this is blasphemy, but could your workout frequency be catching up to you? Looking back over the past week of workouts, you vary the muscles being hit, while noting the your tortureplexes hit everything, but never actually seem to take a day for rest.
I tried to do workouts on back to back days, switching muscle groups between days, but it eventually wore me down. Even though I wasn’t hitting the same primary muscles, there was a collective wear and fatigue to the body.
On off days when I am going stir crazy, I just go do some stretching/mobility work and maybe some shoulder stuff…dislocates, YTWL and such.
[quote]LittleStrick wrote:
j-willy- I know this is blasphemy, but could your workout frequency be catching up to you? Looking back over the past week of workouts, you vary the muscles being hit, while noting the your tortureplexes hit everything, but never actually seem to take a day for rest.
I tried to do workouts on back to back days, switching muscle groups between days, but it eventually wore me down. Even though I wasn’t hitting the same primary muscles, there was a collective wear and fatigue to the body.
On off days when I am going stir crazy, I just go do some stretching/mobility work and maybe some shoulder stuff…dislocates, YTWL and such.
Just a thought…[/quote]
Yeah, I ought to think about it… I just cant bring myself to give in yet.
Tuesday night workout
YTWL shoulder warm up
Assisted pull ups: 4x5
Bent Row: 115x8, 135x8, 3x155x8
Seated row: 4x180x8
Hammer curls: 4x30x10
Wed morning workout
Rubber band shoulder dislocates: 20 reps
YTWL Shoulder warm up: 8 lbs
Tortureplex: 5 sets 7 reps each movement
Treadmill interval: 20 minutes
All the little things seem to be adding up with the shoulder issue. I’ll lay back on the barbell work and push forward with the dumbbell work for a while. I’ll probably go in for a chest and triceps workout tonight. So I can see what plays out.
History is an interesting thing. Not a historian or an intellectual, but I was reflecting yesterday;1979 great recession, turmoil in Iraq, Carter the Democrat president, and the US electorate getting over the unpopular presidency of Nixon. 30 years later, turmoil in Iraq, Obama the Democrat president, the US electorate getting over the unpopular Bush presidencyâ?¦… Now Iâ??m a political cynic, but it makes you think. I also recognize in '79 Carter was well into his term of office.
JW’s on a lighter note: When trouble arises and things look bad, there is always one individual who perceives a solution and is willing to take command. Very often, that individual is crazy.
[quote]j_willy3 wrote:
JW’s on a lighter note: When trouble arises and things look bad, there is always one individual who perceives a solution and is willing to take command. Very often, that individual is crazy.[/quote]
That would be my former CIO. Of course, he was the cause of the trouble and the one who claimed to have the solution, which, of course, only led to more trouble.
In all fairness, though, his final solution…leaving…did solve the problem.
Wed evening workout
Rubber band dislocates: 20 reps
YTWL shoulder warm up: 8 lbs
Flat bench db press: 4x50x12
Incline db press: 4x35x12
JM press in the Smith: 4x115x15
Thursday morning workout
Squats in the smith: 2x115x20, 2x135x20, 205x5, 3x225x5
Decline leg raises, sets of 20,20, 27
Floor wipers: sets of 10, 7
I was a lazy ass, no interval this morning. I don’t know why I went with the 20 rep sets other than I didn’t want to run the damn interval. The DB work tightened the ole shoulder for a while last night, but this morning there was no stiffness and soreness. Hopefully I’m on the right track for healing.
JW’s thought of fancy from my 11 year old: Life’s disappointments are harder to take when you can’t use any swear words.
[quote]ecogenx wrote:
Willy, I would never refer to you as ‘lazy ass’.
You need a sled, sledge hammer and big tire for GPP. I can see you enjoying the outdoor workouts.[/quote]
Thanks eco. I was lazy today. You know I have truck tires, big forklift tires, great big Cat loader tires, and even HUGE Volvo loader tires around here with 6 lb hammers up to 16 lb hammers. Ive changed so many of those damn tires and swung the hammers when I was younger I can’t bring myself to do it for fun…
HOWEVER, people question my weightlifting at my age, so maybe that should be my cue to start some tire flippin’…
Rubber band shoulder dislocates: 20 reps
YTWL shoulder warm up: 8 lbs
Multiple bar complex: 7 sets 7 reps
No treadmill interval today, too damn triflin’
I am finding only the W and L movements are some what gimpy during my YTWL warm ups. I don’t know if that is a good or bad sign. If anyone has any input I’d appreciate it. I kind of felt like really pushing myself on the complexes so I threw in a couple of extra sets. I was toast by the 7th set. That made me a triflin’ ass and I skipped my interval
Hel, and kmc, I agree on the swimming. The funny thing is that wide ass river out back is shallow as crap. That being said I’m going to get a swimming pool ladder to put over the side of my bulkhead… I’ll be swimming with the neighborhood Labs and Chesapeake’s…
JW’s Friday thought:No matter what happens, somebody will find a way to take it too seriously.
Rubber band shoulder dislocates: 20 reps
YTWL shoulder warm up: 8 lbs
Multiple bar complex: 7 sets 7 reps
No treadmill interval today, too damn triflin’
I am finding only the W and L movements are some what gimpy during my YTWL warm ups. I don’t know if that is a good or bad sign. If anyone has any input I’d appreciate it. I kind of felt like really pushing myself on the complexes so I threw in a couple of extra sets. I was toast by the 7th set. That made me a triflin’ ass and I skipped my interval
…[/quote]
I have to guess that your smaller muscles controlling the rotation of the shoulder joint are weak which is contributing to your shoulder issues. Another couple of rehab exercises I do are rotations using bands. Stand with your elbow at your side, pinching a towel against your ribs. Using the band as resistance rotate your arm from pointing out to pointing across your body, also do the reverse. Scap pushups are good as are lateral pulldowns.
Saturday morning workout
Rubber band dislocates: 20 reps
YTWL: 8 lbs
The rubber band thing Soldog recommended, 10 reps
Assisted pull ups: 4 sets 5 reps
Tbar rows: 4x90x20
Seated row: 4x180x20
Lat pull downs: 4x110x20
Chest supported db row: 4x50x8
Used really light weights did a lot of reps. Just trying to make progress with the shoulders. It’s kind of depressing actually. I guess I’m training, so that is 2/3’s the battle.
Sunday morning workout
Rubber band dislocates: 20 reps
YTWL: 8 lbs
More of Soldog’s shoulder raise rubber band things: 10 reps
Db Floor press: 4x50x15
Dips: 5xBWx8
Incline db press: 4x30x15
JM Press in the Smith: 95x15, 3x115x15
Treadmill interval: 20 minutes
More light weights low reps. I think I’m progressing little by little. Not much soreness, so I will hold the course for a while
I left the gym today and forgot my sweatshirt. I returned back to get it, and my electronic key has me locked out. In the matter of a 30 yard walk across the parking lot I’m persona non gratis. Apparently my membership has expired… BUT it gets better! I went to E City to get my Dad a Father’s Day card and a cup of coffee. I arrive home and throw my coffee cup in the trash. Along with the coffee cup I pitch my keys. Of course they fall to the bottom of the can. I have just finished dumpster diving in 4 days of trash, a bag of dirty pampers from wife’s great-niece and great-nephew and something unknown that smells rotten, all the way to Denmark! I can only Imagine what will happen next…
So to all you Dad’s out there happy Father’s Day.
JW’s Thought of the day: I’m not dumb. I just have a command of thoroughly useless information
Used really light weights did a lot of reps. Just trying to make progress with the shoulders. It’s kind of depressing actually. I guess I’m training, so that is 2/3’s the battle.
[/quote]
Willy, treat it like a game not training(less depressing). What moves do we make so we can keep working out. I find it interesting having to figure out what I need to do to fix my problem areas.