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09-16-2009, 05:47 AM
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Tues night:
Brick: 7.5 mile ride, 2 mile run. Time 48:28. Keeping rides shorter as leaning forward for too long places undue stress on shoulders and I've noticed my right hand getting numb. Feels fine after leaning back for a couple of minutes and really doesn't bother me while jogging either. I didn't blast the ride today - just rode easy. Good cardio nonetheless. Did a bunch of bodyweight crap, squats, lunges, and some very light DB stuff for bi's/tri's. Just to keep things alive. 
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09-17-2009, 02:27 PM
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Tried swimming, thinking it wouldn't bother the shoulder too badly.
Wrong. 400m and I was torched, done. Brought bike in to work, parked it in office and rode at lunch - knocked off 13 miles in 85 degree heat. Main thing now is making sure I don't gain weight while not lifting, burning fat. I will probably end up sliding under the bar with some very light weight and giving some light lifting a shot in the next couple days, as I'm very impatient, and hate not pulling or pushing. I did a LEG workout, just to keep that going, and do what I can while shoulder heals. Did Leg Presses, Leg Curls, ADD/ABD, Leg Ext, and Box Squats. Felt pretty good, zero back issues. Think that was a minor strain, and its healed up.
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09-21-2009, 09:07 AM
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Did a variety of upper body lifting on Sat - mostly just seeing what bothered the shoulder and what didn't. Its getting better fairly quick, Dr appt this Friday, so we'll see what he clears.
Biked 32 miles on Sun - 1 hr and 51 minutes. Ran 3 miles this morning - 28 minutes.
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09-22-2009, 02:50 PM
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LEGS
Leg Press: 435 x 15 720 x 6 x 4 sets Standing Leg Curls: 45 p/side - x 10 x 4 sets Squats: w/u sets x 2 225 x 12 x 4 sets 1st squats I've done in a while, so I'll feel this tomorrow for sure. Just wanted to keep good form. Seated Calf Raises: 4 plates x 10 x 3 sets. Quick run of 1.3 miles, 10 minutes. Pretty dang winded - it was humid as hell at 5am. Quick workout - going to do all I can that doesn't involve raising my arm over my head....
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09-24-2009, 11:25 AM
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PULL: Didn't feel any issues with shoulder.......lets hope it is healing.
Lots of warm ups, stretching for back and shoulders..... DB ROWS: 70 x 15 90 x 8 x 3 sets T-Bar Rows: +90 x 10 +115 x 6 x 3 sets HYPER EXTENTIONS: +35 x 10 x 3 sets DEADS: 225 x 8 275 x 5 x 5 sets Didn't want to push my luck and aggravate anything. BB CURLS: 95 x 10 x 4 sets PULL THROUGHS: 110 x 8 x 3 sets 25 min on t-mill @ 8% incline & 3.3mph
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09-24-2009, 01:24 PM
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Glad to see you're on the mend and getting something in. Just don't rush anything.
__________________
Rated "U" for Unbreakable - Criers, Whiners, Complainers, Quitters, and Excuse Makers NOT TOLERATED!
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09-24-2009, 01:42 PM
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Where do you train at in Tampa? If/When I move, we should train together sometimes.
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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09-25-2009, 12:24 PM
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I either train on base or at home.
I do run in the mornings on Bayshore - because its a 5 mile sidewalk with no breaks along the water. Nice area.......lots of eye candy, even at 5am.
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09-25-2009, 12:24 PM
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Tonight - 17.3 mile ride for time. Shooting for under an hour.
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09-28-2009, 06:34 AM
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Friday - did my ride, finished in 1:01:44. Didn't make it under an hour, but that is alright, I know I pushed it, legs were jello at the end. My ride ends with a 3/4 mile uphill ride to my house, and that part sucked, I was barely able to stay at 15 mph there.
Sat - nothing - celebrated Grandparents 60th Anniversary with them. It was awesome, my Granddad's 83 yr old "little" brother came down from Indiana to surprise him. All of my cousins made it - great day all around. Sunday - re-did the whole indoor workout room. Added a new 42" flatscreen to the wall, got the wife a Wii with the workout games & stuff. Moved the t-mill and eliptical to the other side of the room to make more floorspace. Swapped bed for futon for more room, etc. Its less of an extra bedroom now, more of a workout room where someone could sleep if they needed to. 40 min on t-mill - alternated between running 3 min and walking 1 min, while watching Drag Racing on ESPN. Today - going to try some benching - see how shoulder reacts.
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09-29-2009, 09:09 AM
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Alright - lifted last night - so far today, no issues, very minor soreness in right shoulder, but alot of stretching pre-workout helped.
FLAT BB: Kept it light until I'm happier about recovery. Should get MRI result from last Friday from Doc - who seemed to think healing had moved pretty quickly. w/u's 185 x 12 x 4 sets. DECLINE BB: 225 x 10 x 3 sets CGBP: 155 x 12 x 3 sets PRESS DOWNS: 80 x 10 x 3 sets Didn't do any direct shoulder work - they got some action with the benching, and that is enough for now. 18 min of HIIT on T-mill - 2 min warm up, run at 8mph for 1:15, then walk at 3.6mph for 45 sec, repeat, repeat, etc. Feeling good - weight hovering at 220-222. Hope to get to 210 by mid November.
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09-30-2009, 06:53 AM
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Feeling better all the time - very, very dull ache in shoulder, but nothing that concerns me, probably more of a muscle soreness thing from the first usage in a month+ than anything else.
Tues night - it was nice out (85 degrees or so), and I got a new bike jersey in the mail, so I rode. 1hr at about an 8 out of 10 level as far as pushing it. Did some intervals from minutes 20 through 35, I'd push myself to 21-23 mph and level back down to 15 or so, 1 minute of each. Drank Powerade Zero mixed w/BCAAs while riding, and it seemed to really help keep energy up. Total time on bike was about 66 min, last 6 min were just cooling down around the neighborhood. Taking today off - legs tomorrow.
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10-01-2009, 05:21 AM
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Couldn't sleep, so I got up and lifted early.
Eliptical for 10 min to loosen everything up. SQUATS: w/u 225 x 10 275 x 5 x 5 LEG PRESS: 465 x 14 645 x 10 725 x 5 x 5 SLDL: 225 x 12 x 3 STANDING CALF RAISE: Stack x 10 x 3 I rested a little extra on the squats & leg presses so it took just over an hour. Still done by 0530 - lol. Pre-workout was just oatmeal. Post workout - 3 hard boiled eggs, 1/2 whole wheat bagel, 1 cup of green grapes & black coffee. Took my fish oils and BCAAs.
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10-01-2009, 11:13 AM
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Regarding my shoulder injury from before. Different quack at the VA this time stated that previous diagnosis was incorrect, that it was not a slap tear. There is some over use damage to the rotator cuff, but its not major. The fall just inflammed everything and the weakened grip was temporary. I didn't really get the numbness or tingling most often associated with a full tear. I do have my grip back, pain has subsided, I have nearly full range of motion, etc. Massages, stretches, heat all played a solid role in minimizing pain and down time IMO.
This Doc gave me a DVD with a shoulder stretching routine on it to do via my laptop or DVD player at home. He also stressed that if I do lifting movements, I should avoid any overhead presses for at least another 90 days. He said to get back into the weights moderately, stretch alot, massage and heat afterwards to increase bloodflow, and if it hurts stop. He also recommended skipping football, basketball and softball seasons......I'm the QB for our flag team, and play 2nd base for softball - but will skip this season. Over 30 basketball starts next week......I'll skip it too. I didn't ask about golf......he didn't say not to - so I'm starting back next week. Of course I got the big bottle of anti-inflammatories, etc. Bottom line - once it has been injured (first one was in 1994) it will never really ever be 100% again. He said that some people can tolerate pain, some can't. I have had bursitis in my shoulder for a couple of years, and know how to treat/deal with it, so this is only a minor setback. I've never been a sickly person, never had a broken bone, no surgeries, and usually recover from sprains, etc. really quick. Good genes I guess.
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10-02-2009, 11:12 AM
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PULL: higher reps, slower movements. Not a ton of work.....
SEATED ROWS: 160 x 15 x 5 sets 1 ARM DB ROWS: 70 x 12 x 4 sets RACK PULLS: BW x 8 x 3 sets HAMMAH CURLS: 35 x 12 x 4 sets DIAMOND DEADS: 275 x 8 x 5 sets did some core work, stretches, etc for about 30 min afterwards. Hit 218 on scale for the first time since like 1999. Wow - I've been fat for a long time. LOL. Considering I was up to 248 in June.....30 lbs in about 100 days isn't bad. Lots of cardio in there......and maybe the time away from lifting actually helped that some. Cutting back on alcohol certainly helped, and getting back on carb cycling helped too. I do miss beer though.....and will probably break my streak next weekend when in Tally for the GT/FSU game - we'll be tailgating ALL day - game is at 8pm.
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10-05-2009, 10:48 AM
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Great weekend minus my football teams sucking hind tit.
Tons of yard work done, new plantings, re-sodded part of back yard, and garden work. Radishes, spinach & carrots are coming along nicely. MONDAY: 0430 - 2 mile run 1030 - PUSH: FLAT DB: w/u 90 x 8 x 5 sets INCLINE BB: 185 x 8 x 4 sets RGBP: 185 x 8 x 4 sets TRI PRESSDOWNS: 65 x 20 x 4 sets 1130: lunch - baked chicken breast x 2, cup green beans. 2 mile run was tough for first 4-5 mins and then I really settled in and moved quick and easy for the last 12 minutes. Plenty left in the tank. It was VERY humid outside though.....
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10-05-2009, 11:17 AM
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Quote:
Good looking workout - seems the shoulder's back to normal?
__________________
Rated "U" for Unbreakable - Criers, Whiners, Complainers, Quitters, and Excuse Makers NOT TOLERATED! Last edited by HammerTech; 10-05-2009 at 11:23 AM.
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10-06-2009, 07:41 AM
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Shoulder is probably 85%. When it hurts, I take something to make the pain go away. Losing 25+ lbs wasn't easy, and I can't stand waiting around, not working out, especially when I'd like to lose another 10 or so and maintain strength.
FSU is in turmoil - there is a relatively new website Tomahawk Nation - No-holds-barred analysis of FSU Sports! that apparently has some inside track on alot of what is going on and they produce some fantastic reading on the situation. Looks like changes may come very soon.......they are way overdue. Chuck the Chest is the 1st who needs to go - Amato is a POS.
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10-07-2009, 08:23 AM
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Got talked into going to a boxing gym with my Tampa Police officer neighbor.
We did a shadow boxing workout with his trainer..........and some other calisthenics....jump rope, v-ups, inverted crunches, etc. Uh - mistake. Holy crap. A bunch of one minute rounds with 30 second breaks. First few were like - "this is easy" - last few.....not so much. This morning I'm starting to feel it in my lats and back. I may do this once a week now.....it was fun to do something different and feel like I had my ass kicked in well under an hour.
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10-08-2009, 07:35 AM
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got up early, stretched a little, drank some water, brushed my teeth and walked outside to run. Freaking humid! Fog was pretty thick - just took it easy, goal was to not stop.
3.1 miles (5K) - 28:43 - basically 9.5 min miles.....trudging along. Bkfst - yogurt, granola, oatmeal - all mixed together. 3 boiled eggs and a cup of coffee.
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