[quote]mday wrote:
Soldog, Bunny,
For those of you following along, you probably don’t even want to know what my Father’s Day breakfast was like. I will give you a quick overview, it included bacon, eggs, ham, hashbrowns, toast, pancakes, syrup, butter, and jam. Sorry, Bunny but it was great!!
Update to follow,
mday[/quote]
sniff Whhhhaaaaahhh! sniff, sob… no, it’s o.k., I will be alright… really, just give me a minute…
06/18/08
Weight: 226
Nutrition: 4,107C, 177gF(38%),241gC(22%),381gP(40%)
Supplements: green tea, fish oil, creatine
Workout: Another off day to give my body a rest and to get a few more things done around the house. I did do some band pushdowns and some shoulder exercises to try and aid recovery.
Tonight will be some explosive leg stuff and then tomorrow morning is max. effort upper body.
Sleep: Seven and a half hours last night
Mood: I need to get back in the gym tonight and tomorrow morning. I have been really busy with house work, but I have also been a little bit anxious about the elbow/shoulder pain. I am very concerned about what will happen tomorrow morning with the max. effort upper body work. How do you all deal with the anxiety caused by pain when lifting?
[quote]mday wrote:
How do you all deal with the anxiety caused by pain when lifting?
[/quote]
Just a few thoughts:
Awareness - you’re there
Acknowledgement - of what it may mean for the future
Acceptance - you’re getting there
Develop an alternate plan in advance
Just make sure you warm up enough tomorrow. Thats my biggest mistake. I dont really warm up and I end up injuring a shoulder or knee. Also, my shoulder pain almost completely disappeared when i started benching correctly last year:arch low back, shld blades in, shld down,etc.
good luck
06/23/08
Sorry about not posting in a while. I was off work to do some work around the house and the home computer went out of service.
Weight: hovering near 223-225
Workouts: Got a max. effort upper and max. effort lower body workout in Thursday and Friday. Highlights were 235lb bench for 3 good reps and working on my squat…
Nutrition: The calories have been a little short due to the kitchen remodel. Back on track this week with a weeks worth of prepared healthy meals.
Supplements: Staying with the fish oil and green tea. Dropped my creatine intake for a few days and I noticed a drop in weight.
Sleep: Need to get to bed a little earlier to allow for recovery.
Mood: My mood is down a lot lately due to continued elbow/shoulder pain. I continue to switch up my routine to avoid the pain. I just need to work around it.
I will get back to everyone’s logs this week.
Way to go on the 235 bench mday. Now I am going to have to get cracking!
Thanks willy, are you back from your trip?
You will probably get a chance to catch up this week, since I am backing off the heavy pressing movements due to elbow/shoulders.
[quote]mday wrote:
Thanks willy, are you back from your trip?
You will probably get a chance to catch up this week, since I am backing off the heavy pressing movements due to elbow/shoulders.
[/quote]
That’s great benching mday. I have nagging shoulder pain most of the time as well. I went to the doctor last year and asked about it and was told it from over use. He said take a couple weeks off and he was right. Now I just try to avoid too much over head pressing. That’s what seems to trigger mine. Not much trouble recently, and I don’t know exactly what you pain is, just my thoughts.
saw you were asking daay where he found his tire…I found mine in a sand pit with a bunch of old tires hidden in the bushes. I’m 5’9’’ and my tire is shld height. i think it weighs around 300 lbs. There was one tire I couldnt even budge.
DZ, sounds like our shoulder pain is similar. When I bench it isn’t too bad but a lot of OH presses does me in. I have to do some board presses tomorrow and some shoulder work. I am going to try and focus on pressing properly so that the shoulder feels all right. We shall see…
Eco, thanks for the advice on the tire. I would think that a 300lb tire would be optimal for me.
06/24/08
Weight: 223, off a little due to poor eating and some stress
Workout: Lower Body
A. SSB with Bands and Free
worked up to a max set of 3 reps with the bands and then took the bands off and did 5 sets of 2 reps at about 80%
B. Cambered Bar Good Mornings
did 5X5 trying to increase weight (never used the cambered bar before - very tough)
C. Back Extension with Band
light band/15, light band/15
D. Hip Abduction Machine
3 sets 20-25 reps 150-160lb
E. Cable Rope Crunches
180/30, 200/28
F. DB Leg Raises
15/15, 15/12, 15/12 (these were tough for me)
Nutrition: 4,173C,193F(41%),266C(24%),317P(35%) (This is from yesterday)
Supplements: Fish Oil, green tea, creatine
Sleep: I only got 6 hours last night due to the early morning WO.
Mood: Feeling a little better today. I am getting the diet back in line and eating more and the shoulders/elbows feel a lot better today. I am going to continue to do some soft tissue work tonight and ice them down. Tomorrow will be the real test, upper body day. I am going to modify my exercises to try and avoid as much stress as possible and stop at the first sign of pain. I also have forearm wraps that should help. My squat still needs a lot of work, but I feel like I am making some progress. Trying to strengthen the hips so that my lower body doesn’t collapse at the bottom. Kitchen/bath is almost done…
Looking good mday. The calories will keep the elbows and shoulders healthier, I’m sure. Many of us tend to get nagging pains when the diet is insufficient.
Well, I do, anyway.
Skid, for me, diet is more about recovery and repair than weight loss. I realize how fortunate I am with this, but it can be difficult when you keep getting the nagging injuries because you can’t get enough calories. I just have to keep plugging away at it.
06/25/08
Weight: 223
Workout: Upper body max
A. 3 Board Bench Press (first time doing board presses)
225/3, 235/3, 235/3
B. 5 Board Bench Press
275/3, 275/3, 275/3
C. OH Press
95/5, 105/5, 115/5, 125/5, 135/6
D. Dips
0/10, 0/12, 0/10, 0/10, 0/9
E. Face Pulls
120/10, 130/10, 130/12
F. Bent Over BB Rows
95/10, 115/10, 135/10, 135/9
The shoulders/elbows hurt a little on the board presses and the OH press took me a while to get in a groove. Overall, the workout was good. My technique is improving and the weights are going up.
Nutrition: 4,246C, 146F(30%),378C(33%),387P(37%)
Supplements: Post workout drink, fish oil, creatine, green tea
Sleep: Got a good 7 hours last night
Mood: I was very worried about todays workout, but the shoulders/elbows held up and actually got better throughout the WO. The forearm wraps and working on technique helped a lot. I am back in the gym this weekend, but it will be auxillary stuff so I should be able to give my body a little bit of a rest from the real heavy stuff. I do think that the pain is just my body getting used to lifting heavy. I will get some new pictures and measurements this weekend in order to measure my progress after the first month.
I like doing chest and back the same day. Nice workout. Have you tried 1 arm db OH? hits shlds and core. It’s a nice variation.
That’s good news about the elbows and shoulders, Mday. Hope it’s the start of a trend.
People on this site seem to swear by the boards; I don’t know anything about them so will be watching you.
Tell me about the face pulls when you have a second: I will be starting them in a few weeks for the first time. Is the 10-12 rep range significant? Thanks!
First time ever using the boards. The group of guys that I train with are very experienced PLs and they have used them forever. It was a good opportunity for me to learn how to bench properly, use a fair amount of weight (for me) and to not put too much strain on the elbows/shoulders
The face pulls are a great trap/rear delt exercise. Since this is an aux. exercise, we stay in the 10-12 rep range. It really works the traps in a different motion (horizontal) than the usual shrug (vertical). If you really focus on the traps and rear delts you get a great burn in the upper back.
Not only that, if you’re pulling back to your ears, your getting a fair amount of external rotator cuff stimulation as well, keeping the shoulders balanced in development.
06/26/08
Weight: 224
Workout: Off day today, stretching, shoulder work, foam roller tomorrow morning, ice on the elbows
Nutrition: 4,657C, 153F(29%),409C(32%),440P(39%)
Supplements: Post workout drink, green tea, fish oil, creatine.
I haven’t been taking any additional BCAA. I want to see if I am getting enough between the protein drinks and all the additional protein that I am eating (1.5-2.0 times BW). I would be interested to know if anyone else takes additional BCAA and if they notice a significant difference in recovery/performance?
Sleep: got to bed early last night and slept in this morning, a good ten hours
Mood: Body and mind feel fairly good right now. I still have the nagging body aches but the major pains have subsided. It will be good to do some auxillary work this weekend with the wife. Finally, getting back on track with the diet and the recovery work. I really need to do some grocery shopping!! The grocery bill is through the roof because of all the extra food/supplements and the run-up in food prices. I hope everyone is getting ready for some fun this weekend.
skid and yourself are great with the recovery part of the equation. I myself have a difficult time just getting the workout in. Nice work.