ExRx.net

Back in the gym. Still a little worried for pec, but felt it was right thing to do to give things a shot. Felt good after I got going in there.

Felt the hurt pec a little in bench. Gave pec deck a shot for a couple reps. Actually felt OK, but that exercise is bizarre in how easy the first few reps are and how bad the last...so just cut it out of the excercise day and tried DB OHP instead.

Date: 18JUN10
Week: NS26A2
Gym: Reston Y

Cardio: stationary: 15 mins, elliptical: 15, TM: 15.

Strength: "Arms"
bench 135/135# (no pauses)
db curls 30/30#
tricep press 200/195#
seated rows 130/125#
DB OHP 25#
lat straight arm pulldowns: 95/95#
straight arm, v-shaped arm raises 12 (1)/12# dbs
bicycles 28/26
rot cuff, bent arm abduction (alt L/R sides) 30(1)/30#
Back Extensions, 20#
prone shoulder stabilization flies 5(1)/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

Tissue work: missed

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: missed morning, biotin and gluc

Assessment:
* Workout: tricep dips were weak again...surprising as I'm used to that going up. REst was mostly OK. OHP was pretty good...getting used to it, but no upset. Lateral raises were harder. Despite dropping to 12 from 12.5, I still had to bail down to 10 on second set. Maybe from OHP? Was a bit weak on prone lateral raises also. TM was a lot more tiring than normal cardio, both intrinsically and as lead in to lifting.
* Diet: on track at 2500. Kinda slow to get eating in the morning. Had to ahve a binch late to get calories in.
* Weight: 166(+1).
* Life/work: work rest day!

I am starting to like the more quad-centric, glute isolation machine at the Reston Y (which used to hurt my knee). Feels like I get a bit of a squatty motion without hurting knee, now.

Date: 19JUN10
Gym: Reston Y
Week/day: NS26-L2

Cardio: swim: 1000 yards (should be doing 1700, but played it safe with my hurting pec. Felt like I was riding the edge of pec and/or the deep underarm thingie that hurt the other day. But was able to swim 20 laps with close to normal form and not have an upset. I definitely don't reach and stretch with full confidence though.

Strength: Legs
Captain's chair, straight leg leg raises, single leg 12/12
stiff-legged deadlifts, 140
lying cable leg flexion 50 (light side)
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 45/45/40
farmer's walk: moving dumbells for anterior tib.
glutes, single leg 160#
hip adduction 175/175#
hip abduction 145/140#
leg extensions 100/95#
hamstring curl, seated 100/95#

Daily legs p/rehab
bodyweight calf raise single legs
touchdowns
leg lifts (5#)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
calve and shin (gentle)
ham
quad
hip flexor
glute

Foam rolling: back and calves

Supplements: missed morning, biotin and gluc/chondroit

Assessment:
* Workout: felt more tired than normal in my core. This newer legs workout hits it harder. And really gets legs more. Seems good though.
* Diet: on track for 2500 (maybe a little low).
* Weight: 167 (+2)).
* Life/work: busy. Progress though.

Catching up...

Date: 20JUN10
Week: NS26C1
Gym: NA

Cardio: bike: 30

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: multi and gluc, biotin and gluc

Assessment:
* Workout: easy...just checked of box. Hustled to get it in before dark.
* Diet: seemed to be veering high because of schedule (no binge).
* Weight: 167(+2).
* Life/work: late night, got it done.

Date: 21JUN10
Week: NS27A1
Gym: Richmond Y

Cardio: bike: 15 plus 15.

Strength: "Arms"
db bench 40/40# (no pauses)
db curls 30/30#
tricep press 200/195#
seated rows 130/130#
DB OHP 25#
lat straight arm pulldowns: 100/95#
straight arm, v-shaped arm raises 12 (1)/12# dbs
bicycles 28/28
rot cuff, bent arm abduction (alt L/R sides) 30(1)/30#
Back Extensions, 25#
prone shoulder stabilization flies 5(1)/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

Tissue work: back and calves

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: missed morning gluc, multi, biotin and gluc

Assessment:
* Workout: tolerated DB benchs well. Feeling out the motion, but I can likely go heavier. Will go up in normal progression though. does seem to put labrum a little more at risk. Did better on dips today, maybe go up next week. rows and pulldown and back and bicycle increases were fine. Curls, still struggling on last set (I switch to 25s at 6). Lat raises got worse, presumably from press.
* Diet: on track at 2500. few calories to get done for the night.
* Weight: 165(+0). Awesome weighin.
* Life/work: working...

Tried cable version of the glute machine and also, a straightening motion on the glute isolator, but neither of them game me the good glute-quad push (sans patellofemoral pain of the Reston machine). Will try some reverse leg press next time. For now sticking with the prone glute machine.

Banana muscle milk is noxious. I need to buy protein bars, maybe put them in the freezer. Like to have one mid-workout.

Date: 22JUN10
Gym: Richmond Y
Week/day: NS27-L1

Cardio: swim: 1000 yards

Strength: Legs
stiff-legged deadlifts, 140
Captain's chair, straight leg leg raises, single leg 12/12
lying cable leg flexion 50 (light side)
glutes, single leg 160#
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 45/45/40
farmer's walk: moving dumbells for anterior tib
hip adduction 175/175#
hip abduction 145/140#
leg extensions 100/95#
hamstring curl, seated 100/95#

Daily legs p/rehab
bodyweight calf raise single legs
touchdowns
leg lifts (5#)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
calve and shin (gentle)
ham
quad
hip flexor
glute

Foam rolling: back and calves

Supplements: multi and gluc, biotin and gluc

Assessment:
* Workout: pretty good. Still can't go all out on swim and legs. Good burn nonetheless. Right anterior tib is strangely weak in a different way, like a cramp almost. Not sure what is causing, achilles injury or change to legs routine.
* Diet: on track for 2500 (maybe a little low).
* Weight: 167 (+2)).
* Life/work: busy. Progress though. Getting the hours in, but being a little loosey goosey. need to pump more into the time.

Date: 23JUN10
Week: NS27C1
Gym: NA

Cardio: rollerblade: 45

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: multi and gluc, biotin and gluc

Assessment:
* Workout: easy...first time blading since thin. Went well.
* Diet: on track. Little veggie light.
* Weight: 164(-1).
* Life/work: need to turn to. Wanted to see a movie, but goofed off early. Nothing good to see anyhow...all sequels

Dropped car at the shop, biked back in afternoon heat, and then biked to gym ahead of evening thunder.

I moved lateral raises before shoulder press to keep them stronger and also give triceps more rest.

Tried using the bench at about 5 degrees back for OHP. didn't help much, still felt funny locking out at the top. Kept a little tighter form and actually had to go below 25s.

Thinking of dumping direct back work. Safety and hit it already and I don't really charge that hard. Kind of a stupid movement.

Date: 24JUN10
Week: NS27A2
Gym: Richmond Y

Cardio: bike: 6- plus 15 plus 15.

Strength: "Arms"
db bench 40/40# (no pauses)
db curls 30/30#
tricep press 200/195#
seated rows 130/130#
straight arm, v-shaped arm raises 12/12# dbs
lat straight arm pulldowns: 100/95#
DB OHP 25#
bicycles 28/28
rot cuff, bent arm abduction (alt L/R sides) 30(1)/30#
Back Extensions, 25#
prone shoulder stabilization flies 5(1)/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

Tissue work: back and calves

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: missed morning gluc, multi, biotin and gluc

Assessment:
* Workout: still worried about pec. Getting through stuff, but don't feel like going as hard.
* Diet: on track for 3000 today using protein bars. Weight has been dropping too much and also had a lot of biking today.
* Weight: 164(-1).
* Life/work: late one tonight.

catching up

Date: 25JUN10
Gym: Richmond Y
Week/day: NS27-L2

Cardio: swim: couple laps and then aborted. No spazzing, but I just need to give the pec a rest. Just wanted to see if it tolerated swim, which it did. Bike: 15 plus 15

Strength: Legs
stiff-legged deadlifts, 140
Captain's chair, straight leg leg raises, single leg 12/12
glutes, single leg 160#
lying cable leg flexion 50 (light side)
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 45/45/40
hip adduction 175/175#
hip abduction 145/140#
leg extensions 100/95#
hamstring curl, seated 100/95#
farmer's walk: 60 seconds, 50s

Daily legs p/rehab
missed

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
missed

Foam rolling: back and calves

Supplements: missed

Assessment:
* Workout: pretty good. Like to do more cardio, but both knee and pec hurting.
* Diet: another 3000 calorie day (a lot late). Had to force myself to eat, but weight has been trending low. Abs work definitely quenches hunger...
* Weight: 165(+0).
* Life/work: having a hard time getting the work in. Ends up being late and hours are not as high quality as I'd like. Kinda borderline countable. Need to get back to hammering this. (helps when I have a deliverable due! ;))

Catch up.

Date: 26JUN10
Week: NS27C2
Gym: NA

Cardio: rollerblade: 45. Run: 30

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus (missed)
hammie
quad
hips external rot
glut
hip flexor

rehab (2 by 10) MISSED
calf raise singles BW
touchdowns
5# leg lifts

supplements: multi and (missed morning) gluc, biotin and gluc

Assessment:
* Workout: Run was OK. Blading fun. Wish I could do more. Need to watch the volume though.
* Diet: 2500, OK
* Weight: 165.
* Life/work: late

Tried 200/200 on dip-like tricep press. Failed last couple reps and with pec am concerned about pushing too hard, so will go back to 200/195. Maybe return the periodicity of this lift to biweekly raises like the others

Date: 27JUN10
Week: NS27A3
Gym: Richmond Y

Cardio: bike: 15 plus 15.

Strength: "Arms"
chest press 135/135# (no pauses)
db curls 30/30#
tricep press 200/195#
seated rows 130/130#
straight arm, v-shaped arm raises 12/12# dbs
lat straight arm pulldowns: 100/95#
DB OHP 25#
bicycles 28/28
rot cuff, bent arm abduction (alt L/R sides) 30(1)/30#
Back Extensions, 25#
prone shoulder stabilization flies 5(1)/5#

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
* (parens indicated extra reps)

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
gastroc/soleus
hammie
quad
hips external rot
glut
hip flexor

Tissue work: back and calves

rehab (2 by 10)
calf raise singles BW
touchdowns
5# leg lifts

supplements: missed morning gluc, multi, biotin and gluc

Assessment:
* Workout: think I might breakdown and get pec/underarm checked out. Was in the mood to blade today, but got too late and probably just as well...I get addicted to exercise volume, but my body can't tolerate it.
* Diet: on track for 2500.
* Weight: 165(0).
* Life/work: late one tonight. not sleepy tho...being pretty efficient actually. Had a kind of funk/sadness but powered/ing through it.

I did not work out for a month. This did not help either my knee nor my shoulder. So now I am back to working out. Per my doctor, taking it easy isn't helping! It was worth a shot though.

Am gonna get caught up on long entries (been doing stuff since Monday and then try to make log entry every day...even rests).

Also really need to research labrum repair and get it done...

Catch up.

Date: 26JUL10
Week: RS1C1
Gym: NA

Cardio: rollerblade: 45.

Nothing else

catching up

Date: 27JUL10
Gym: Richmond Y
Week/day: RS1-L1

Cardio: bike to and from gym (30)

Strength: Legs
stiff-legged deadlifts, 135
Captain's chair, straight leg leg raises, single leg 10/10
hip thrusts 45
lying cable leg flexion 50 (light side)
glutes, single leg 140#
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 45/45/45
hip adduction 160/160#
hip abduction 120/120#
leg extensions 80/80#
hamstring curl, seated 80/80#
farmer's walk: (twice, circuited)
soleus: 25

Daily legs p/rehab
missed

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
missed

Foam rolling: back and calves

Supplements: missed

Assessment:
* Workout: pretty good. dropped some weights and strenght. Feels like still pretty challenging and maybe better form.
*aches and pains: am wearing neoprene sleeve for knee now. Definiteluy not going away, but if anything working out seems to make it feel a teensy bit better. Have both a PF and a ligamenty feeling. Also some shoulder feeling on RDLs.
* Diet: can't recall
* Weight: 170ish (5 over)
* Life/work: can't recall

Catch up.

Date: 28JUL10
Week: RS1C2
Gym: NA

Cardio: rollerblade: 45.

Nothing else

catching up

Date: 29JUL10
Gym: Richmond Y
Week/day: RS1-L2

Cardio: bike to and from gym (30)

Strength: Legs
stiff-legged deadlifts, 135
Captain's chair, straight leg leg raises, single leg 10/10
hip thrusts 45
lying cable leg flexion 50 (light side)
glutes, single leg 140#
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 45/45/45
hip adduction 160/160#
hip abduction 120/120#
leg extensions 80/80#
hamstring curl, seated 80/80#
farmer's walk: (twice, circuited)
soleus: 25

Daily legs p/rehab
missed

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Stretching ( 30 sec count):
missed

Foam rolling: back and calves

Supplements: missed

Assessment:
* Workout: less fatigue
*aches and pains: same
* Diet: can't recall
* Weight: 170ish (5 over)
* Life/work: can't recall