Lil Freek's Big and Broken Log

[Lil Freek]

After about 6 months of being injured, I'm pushing to hit the gym again.

I dislocated my shoulder in May, severely sprained my foot in June, tore off my toenail in July, impaled my foot on a rusty spike in July. I've put on 15lbs of straight fat since May. My shoulder's regained most of it's mobility, and I've just seen a Sports Med Doctor who's got me going for an xray, an MRI, physio and masssage therapy. Suffice to say, I'm rusty and discouraged.

I'm starting with 2 days of weights/cardio, 1 day of jogging and 1 day of cardio-class.
After 3 weeks of that, I'll move to 3x weights, 1x cardio, 2x class (kettleball and kickboxing). I'll keep that as my regular routine.


Weights day 1 (upper body):

Standing barbell row - 3x6
Bench press - 3x6
Shoulder press - 3x10
EZ Bar curl - 3x8
Skullcrusher - 3x8


Weights day 2 (lower body):

Squat - 3x6
SLDL - 2x5
Seated calf raise - 3x5
Cable crunch - 3x12


On weights days, I'll be warming up with 7min on eliptical and finishing with 15min on the treadmill, at 4mph.
Cardio days will include 15min on bike, 15min on stairmaster and 30min jog at 4-5mph. I'll be alternating the long-cardio exercise to keep my body surprised.


Current supps:
Novodex XT (started Nov. 22)
AllMax All Flex (started Dec. 1)
CL Green Mag
CL Purple Wraath
CL White Flood
CL Glycergrow
CL Golden Finish
IsoFlex Protein
Glutamine

Current Height: 6'5
Current Weight: 234lbs
Bodyfat %: ~19%

-----
Goal is left open. As I'm a former fatty, I'm just happy to not be fat and see some muscularity.
I'm going to the Carribbean in April, so let's say 12% bodyfat by then.

[martymcfly]

good luck with that injury, make sure to play it safe.
how is the ALLflex going for you? i know its only Dec. 3rd, but any difference?

[Lil Freek]

Standing barbell row - 3x6 >> skipped - sore back from cardio class
Bench press - 3x6x135lbs (using Shoulder Saver style)
Shoulder press - 3x10 >> skipped - waiting for shoulder xrays
DB Bicep Curl - 3x8x30lbs
Skullcrusher - 3x8x40lbs

Wasn't a bad workout. I'm limiting my exercises to not re-injure myself. I'm also taking it light for now, don't want to hurt myself and not be able to resume exercising for weeks.

I was supposed to do legs, today, but my legs are STILL sore from last Saturday's BodyPump class. I'll work them out either tomorrow or Saturday afternoon. I'll be hitting the gym for cardio and core exercises, today.

[Lil Freek]

good luck with that injury, make sure to play it safe.
how is the ALLflex going for you? i know its only Dec. 3rd, but any difference?

They make me burp, my girlfriend hates them

As for my joints... no difference yet. I'm not expecting much in the manner of my shoulders. I have xrays and MRI's to find out what's wrong.
I'm hoping my knees and hip-flexor loosen up a bit, and that my elbows stop popping all the time. Tuesday involved lots of popping joints.



I'm assuming it'll take a week or 2 before the AllFlex really starts to work.

[martymcfly]

They make me burp, my girlfriend hates them

As for my joints... no difference yet. I'm not expecting much in the manner of my shoulders. I have xrays and MRI's to find out what's wrong.
I'm hoping my knees and hip-flexor loosen up a bit, and that my elbows stop popping all the time. Tuesday involved lots of popping joints.



I'm assuming it'll take a week or 2 before the AllFlex really starts to work.

No joke. everyone with shoulders/rotator problems knows there is no "cure".
but yeah let me know how the Xrays/MRI's go. keep going with the log!

[Lil Freek]

Did legs on Saturday. Got busy at work on Friday, then went home to nap

Kinda annoyed that I didn't make it to the gym 3 times, last week... but I managed to stay active most of Saturday and Sunday. Need to find a cheap winter sport


Squat - 3x6x185lbs
SLDL - 2x5x135lbs
Standing calf raise - 3x8x135lbs
Barbell shrugs - 3x8x135lbs
Ab Crunch Machine - 3x10x30lbs
Bridge - 2x 25 seconds

Was actually a decent workout. I know I can squat more, but I'm easing into it. No sense in hurting myself or tearing my legs so badly that I can't workout for a week.

[Lil Freek]

Gonna hit up the gym 3 times this week (it's been scheduled for mon-wed-fri)

Did Chest and Tri's today.

Benchpress - 2x6x145lbs, 1x11x145lbs
Skullcrusher - 3x10x40lbs
Single Cable Tricep Extension - 2x10x25lbs

Still taking it easy. My shoulders felt like they were going to pop during the skullcrushers. Just holding 40lbs down at a 90 degree angle felt dangerous on the last set.

Went for xrays this morning, and have massage therapy on wednesday after my back/bi workout. Friday's physio therapy then legs.
Bruised and battered is my ancient body, it seems.

It's been a week on AllMax AllFlex, and no major difference in my shoulders, but my elbows seems like they're popping less... I remember them popping during skullcrushers last week, and nothing today.

I go for my first jog in 7 years, this weekend... we'll see how my knees fare after 10 minutes of jogging on an actual treadmill

[martymcfly]

good to see about the elbows. anticpating the job! eek! good luck!

[Lil Freek]

After the blizzard and striking transit system... it's getting a little harder to get to the gym. made it out on thursday night, though.

Was awesome to be back at my regular gym for a normal workout.

Barbell Row - 3x6x155lbs
DB Shoulder press - 3x10x25lbs
DB Bicep curl - 3x7x35lbs
Skullcrusher - 3x10x40lbs


Was a weird workout. I could feel my right shoulder still recovering from massage therapy from the day before. I have a knot near the shoulder blade that was causing me lots of discomfort.

I started with barbell shoulder presses, but after I noticed my right arm was doing most of the work, and burning because of it, I switched to lighter weights to allow my left shoulder to catch up.

Since my triceps were completely healed from Monday, I decided to put in a single exercise to hit them - I have seriously lagging triceps, so I'll probably end up hitting them twice a week vs. once a week for everything else.

[Lil Freek]

well got bad news.
My left shoulder is mangled. Physiotherapists told me to not lift anything for almost 2 months. I'm going to do the occasional squats and lunges to keep the legs going... do tri-weekly abs and back lifts... Left shoulder can't sustain any weightlifting of any kind.
I'll be doing cardio @ 2-3 times a week... but that's bollocks.