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#273292 - 10/28/06 04:38 AM Re: Creaky Old Mods Journal [Re: Cord]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Quote:


1600m ergo rower split time of 1:52, and 32spm
Plate loaded leg press 12,10,7,7 200kg
Press ups (slow and careful) 32, 26, 22
wide grip horizontal bodyweight rows on smith machine (heels on bench) 19, 16, 14
Rear delt raise with outward rotation 5kg dumbells 16, 12, 11
Ergo Rower 400m 1:54 split, 32spm




Over the past 10 days or so, my rehab has continued similar to the above, as the shoulder has improved, I have begun to superset the push ups and horizontal chins, and also change width of hand placement in every set. This helps stress the rotators function as shoulder capsule stabiliser.

For specific rehab, have gone from static contactions working against a towel, through to rep work with a 3lb dumbell. basic mobilisation has upgraded to assisted stretching and rotation with a broomhandle.

Still not 100% but improvement is steady, and on days where the shoulder is resting, i am finding renewed focus on my cardio, which was inexorably being pushed lower in my priorities than lifting upon returning to a commercial gym. Every cloud
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#273293 - 10/28/06 10:44 AM Re: Creaky Old Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
One day at at time, one step at a time. Hope your recovery goes well and you are able to dive right back in ... with a little more caution next time. Man we two are stubborn aren't we?
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"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273294 - 10/28/06 11:10 AM Re: Creaky Old Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
You know, I would have been less put out by it all if I had injured myself training- tearing a muscle pulling on a door is, quite frankly, depressing. It is interesting to here the physio's take on the machine work being a straw on the camels back though- lesson learned.
My two best friends got the go ahead to open their strength conditioning facility a couple of days ago, so come christmas I will have free run of an unbelievable facility called 'Core'. Cant wait to post a link to the website with pictures of the gym. I am member No.000- a lifetime complimentary pass you are gonna freak when you see the kit that is going to be in there. Even at the planning stage, they attracted the endorsement of the British Olympic association, who will be sending some of their teams there for their conditioning work.

Get this shoulder back in shape, and 2007 is going to be one lactic acid drenched, torture fueled riot
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#273295 - 10/30/06 06:25 PM Re: Creaky Old Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Friday, October 27, 2006 to Sunday, October 29, 2006

Friday decided to rest as I was drained plus there was no way my knee was going to let me do anything. Saturday woke up to snow so shoveled. Sunday the snow finally stopped and I snow blowed. Stuck around home the weekend and rested, watched TV especially NFL Football on Sunday. Knee still sore so will skip class till possibly Thursday but will play that by ear.

Today, Monday, I received THE CALL. Surgery for my ACL is scheduled for Friday, December 15, 2006. Happy but scared.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273296 - 10/31/06 01:51 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Monday, October 30, 2006 - Week 419, Day 1100

Very tired tonight but I scheduled myself to workout and that is just what I did. I wanted to use my ACL being sore as an excuse but that would not fly. Started with light stretching and then 10 x 120 lbs of the Rear Lat Pulldowns to get the correct feel and form.

Rear Lat Pulldowns = 195 lbs = 6/6/6/6/5
Closed-Grip Lat Pulldowns = 165 lbs = 5/5/5/5/5
Seated Isolated Dumbbell Bicep Curls = 69 lbs (per Arm) = 5/5/5
Barbell Rear Shoulder Shrugs = 250 lbs = 8/7/7

Dropped 1 rep on my lat set due to I had nothing else to give. Don't feel so bad as my shoulders were also telling me they were done. Close-Grip does incorporate more bicep I find then the Bent-Over Rows which is eating up my strength for doing my bicep curl, however I did better then the last workout on Monday. Shrugs I went up 5 lbs and did pretty decent though I lost my hand grip and had to set the bar down for a nanosecond to regrip and keep lifting.

I could feel my ACL shifting and their was a slight pain while lifting ... surprising what is used for stabilizer muscles (the knee). Could really feel it in the Shrugs and probably more so now that I've rested 2.5 hours. Tomorrow Push Day.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273297 - 11/01/06 01:54 PM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Tuesday, October 31, 2006

Long day and pretty tired. Was planning on doing my Push workout but shoulders were still very tired from yesterday with the Lat Pulldowns and Shoulder Shrugs that incorporate these muscles. Opted to give these muscles a good rest so that they are fully rested and good to go when I do them ... hopefully Wednesday.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273298 - 11/02/06 01:50 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Wednesday, November 1, 2006 - Week 419, Day 1101

Today was bring your child to work day so my daughter came with me. We only did half our lunch so we left a half an hour early at 4:00 so I was home by 4:30 to start working out. Started with some light stretches and then went right into the workout.

Barbell Bench Press = 242 lbs = 5/5
Bench Press Partials = 230 NitroFlex = 4/4/4
Barbell Seated Military Press = 152 lbs = 5/5/5/5/5
Kickbacks = 84 lbs (per arm) = 10/10/10

I figured since I saw an increase the last time I did my chest that I'd up it by 5 lbs and do a short set before the partials. Was able to do the extra weight and with the partials the first 2 sets were awesome as I was able to push past the 6"-8" that Cord recommended. I could really feel it in the chest and with the last set I had to really struggle to get the last one.

Military Press I upped by 2 lbs and was still able to get the full 5x5 though the last 2-3 sets I did not have the extra to do another. I had good form and it was hard but there was no extra in the tank especially for the last one. Opted to not do the Upright Rows as my shoulders were very tired and I will monitor this to determine if I will keep these out all together or add them back in. I am trying less then more for now and if I still make progress then I will keep them out.

Kickbacks I added another 5 lbs and it was like I added nothing to the workout and felt like previous workouts. I was pumped to do this exercise as the whole workout was pretty darn good ... I'd give myself a "A" if I was grading this workout. By the way ... as I record everything I used to grade my workouts at the end. This way when I looked back I knew there were areas to work on. I may start doing this again this way I will push myself more ... we shall see.

Daughter had such a good day with me she bought Chinese Food for supper. I'm not a big fan but my wife and daughter are so I did not want to ruin it. I then headed out with a buddy to go hot tubbing to relax, stopped by at Earl's for a drink and some ribs/hot wings and then headed home (just got home). Will try class tomorrow but will opt out of anything that will affect my knee as it is horrible right now. Catch you on the flip side.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273299 - 11/03/06 02:08 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Thursday, November 2, 2006

Instead of going to class I have opted to stay home and rest the knee, may try going to class tomorrow. Nice things was my Instructor called last night when I was out and spoke to my wife to check up on me. That felt good and appreciated.

Started a dang cold which I never seem to be able to shake which has been for about 6 months. Comes and goes but always hanging around. Wife thinks it is allergies but with having tests done about 10 years ago maybe it is time to go again. Head is clogged right now and nose stuffed. This will be a difficult sleep tonight and with me being a poor sleeper already, I'm going to be one tired boy tomorrow.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273300 - 11/06/06 01:39 PM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Friday, November 3, 2006 - Sunday, November 5, 2006

One long rest break. Haven't worked out since Tuesday and haven't done a class since further injuried my ACL more then a week ago. Tonight is grappling class ... I'm going to chance it. Tuesday going to workout.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273301 - 11/06/06 02:29 PM Re: Creaky Old Mods Journal [Re: Dereck]
TimBlack Offline
Exalted

Registered: 05/10/05
Posts: 1403
Loc: UK, Brighton
I didn't feel like posting it in a new thread so I thought I'd post here...

I Deadlifted 170kg today for 1 rep. That's 374lbs. I am just so incredibly chuffed that I had to mention it!

Edit: Oh, and I'm still weighing in at 150lbs (of lean, mean, deadlifting machine )


Edited by TimBlack (11/06/06 02:31 PM)
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