Recovery after major shoulder repair

[GinjaNinja85]

Sh*t Andrew. Keep your chin up mate. Women can be so cold. I hope you ride it out without being too hard on yourself. All the best buddy.

And great back session. Once the consistency of a few regular sessions comes back I'm sure you'll have that triple.

[fittofattofit]

And Thursday bumped

Thursday 28th August 2014

165lbs

Deads with JP

Glute and hamstring stretches
Aarrgghh!

Deadlifts .. full reset
5 x 70kg (154lbs)
5 x 70kg (154lbs)
5 x 110kg (242lbs)
5 x 140kg (308lbs)
3 x 160kg (352lbs)
3 x 170kg (374lbs)
1 x 180kg (396lbs)
1 x 180kg (396lbs)
F x 180kg (396lbs)
Feeling weak
Glute held it together

Superset
Pendlays
10 x 70kg (154lbs)
8 x 80kg (176lbs)
8 x 90kg (198lbs)
power up; pause; slow down
with ring pull-ups
10 x BW
10 x BW
10 x BW
Dead hang, then chest to rings

Superset
Good mornings
12 x 50kg (110lbs)
10 x 60kg (132lbs)
10 x 70kg (154lbs)
with step-ups to 18" box
12 x 50kg (110lbs)
10 x 60kg (132lbs)
8 x 70kg (154lbs)
Drive up with glute, lockout with quads

Superset
KB swings
12 x 32kg (71lbs)
12 x 32kg (71lbs)
with GHRs
12
12

Thoracic rotations/hamstring stretches

50 minutes


Fuarck my hip has been painful ... I have had sciatica the last few days with the inflamed piriformis trapping the sciatic nerve and pain shooting into the butt and down the leg. This morning was bad ( trying to get into the car first thing) but I had a mobility session and felt a bit freed up. I was thinking of cancelling the sesh with JP but I took some pain killers and fronted up for the deadlifts. I pulled 180kg x two singles but couldn't get a third Feeling really weak and lost the form in my head

The Bad
1. Really bad piriformis strain going on for 9 days.
2. Intermittent sciatica .. pain shoots down the right butt and thigh
3. Diet has been shyte and weight is still only 165
4. No deads for two weeks and squats for 9 days

The Good
1. Did my regular mobility session in the morning (and took painkillers before the session)
2. Was able to keep tight and pulled 180kg for two singles ... feeling weak though ... should have pulled 180 x 3
3. Piriformis and sciatic pain stayed away during the accessories
4. Had a deep tissue massage after

The Ugly
1. Daughters arrived home on Monday to find that their mother had moved out with half the furniture
2. Lawyer's letter arrives Tuesday (as a PDF)
3. 21st Anniversary is next week

Dude, sorry to hear about the mess going on; I really hope things work out and you guys are able to communicate and mend things.

Thanks Pastor ... unfortunately she's blocked all avenues of communication between herself on the one hand and myself and the kids on the other. I do want to mend things but she's got people pissing in her ear

Good work in the gym, despite the pain. I've dealt with that, really sucks and I usually just stretch really well until it goes away ... but then I don't keep stretching : p

The pain was brutal for a week but it's a little easier today so hopefully things are settling.

I really hope everything pans out well for you and your family.

Thanks Mike!

Sh*t Andrew. Keep your chin up mate. Women can be so cold. I hope you ride it out without being too hard on yourself. All the best buddy.

^^^^^ .. exactly that! She's got a cabal of divorced and single friends who seem to be egging her on. My two girls and my extended family are very supportive but it's hard not to get down on yourself

And great back session. Once the consistency of a few regular sessions comes back I'm sure you'll have that triple.

Thanks Michael .. of course I'm conscious that you're progressing ever closer to that 5 repper

Saturday 30th August 2014

164lbs

Chesticles

Bench
8 x 50kg (110lbs)
6 x 60kg (132lbs)
5 x 65kg (143lbs)
4 x 67.5kg (149lbs)
4 x 67.5kg (149lbs)
4 x 67.5kg (149lbs)
5 x 65kg (143lbs)
5 x 60kg (132lbs)
Macenko Wk2.1

Wide grip lat pull-downs
8 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
Tempo 2:2:2

Pec deck flyes ... FST-7
12 x 120lbs
10 x 120lbs
8 x 120lbs
8 x 115lbs
8 x 115lbs
8 x 115lbs
8 x 115lbs
30 seconds between sets

Reverse pec deck RDFs ... FST-7
8 x 100lbs
8 x 95lbs
8 x 90lbs
8 x 85lbs
8 x 85lbs
8 x 85lbs
8 x 85lbs
30 seconds between sets

'Perfect' push-ups
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
Slow. Last two sets R/P

50 minutes

I wasn't especially motivated today but I dragged myself in to the gym at midday. The glute is still painful and the sciatic pains are still lurking but it's eased off from yesterday. I would have loved to do some volume squatting but it seemed smarter to leave it so I stuck to some chest and shoulders. Nothing much but at least I got it in
It's still winter here and today is 25ºC/77ºF and sunny so I'm going to the the dog for a walk with one of my daughters and then going to have a Bro evening and have a few drinks with some friends at the local football game

[pastorpritch]

Love some perfect push-ups, also the FST-7s for a little mirror vanity

Have fun with the football ... just don't lose track when "thoughts" take over

[fittofattofit]

Love some perfect push-ups, also the FST-7s for a little mirror vanity

Have fun with the football ... just don't lose track when "thoughts" take over

Thanks Pritch ... the thoughts do get to me, but I have been thinking of the positives as well ... like setting up that home gym in the garage

Feeling better today doe champsauce? Daughters ok?

Thanks Ral .. the youngest is doing year 12 and it's a terrible time for her. The eldest has her own issues re-surfacing under the stress but she's very supportive. Actually having the house to ourselves has allowed us to decompress

Said friends deserve **** punches, except with a chainsaw

I was thinking of the intermittent sux myself ....

[pastorpritch]

Yeah, a garage gym sounds fantastic ... with a powerlifting station set up with chains and bands

[Raigs]

Fit really sorry to hear about the news :/

Hope the glute sorts it self out with extra attention.

Nice chest day though give that lower half that break

[Pottertons]

Just seeing this thread for the first time. It's great to see that someone can get back to form after a serious injury.

I myself have dislocated both shoulders rendering me near surgery worthy according to two different shoulder specialists.

Since then have had the odd subluxation here and there which has made me quite nervous when it comes to doing overhead exercises which seem to be carved in stone for beginner routines.

I'll try and skim through to see if i can get some advice. In the mean time, congrats on your recovery.

[Swuuu]

Very sorry to hear about your wife fit. I hope everything will work out. Stay strong!

[MWheatley]

Lots of volume in that session with some quality exercises, nice work Andrew.

Especially strong work on the lat pulldowns. Controlled steady tempo with 176lbs is no joke when ur talking 6 sets worth lol

[fittofattofit]

Yeah, a garage gym sounds fantastic ... with a powerlifting station set up with chains and bands : D

I'm a sucker .... I couldn't help myself getting a fully kitted set-up

Fit really sorry to hear about the news :/

Thanks Raigs ... it's all very upsetting and unfortunately events have taken on a momentum of their own and it's getting harder to see how this is going to resolve itself

Hope the glute sorts it self out with extra attention.

Nice chest day though give that lower half that break

I've been stretching it and basically taken it easy for a week so the glute is feeling better today

Just seeing this thread for the first time. It's great to see that someone can get back to form after a serious injury.

I myself have dislocated both shoulders rendering me near surgery worthy according to two different shoulder specialists.

Since then have had the odd subluxation here and there which has made me quite nervous when it comes to doing overhead exercises which seem to be carved in stone for beginner routines.

I'll try and skim through to see if i can get some advice. In the mean time, congrats on your recovery.

Thanks for dropping in .. if you've had recurrent sublux then a repair will help to stabilise the shoulders and allow you to get on with a structured strengthening programme. If you're worried about pressing overhead then you can strengthen the shoulders by focussing more on pulling exercises, so assisted pull-ups (vertical axis) and seated cable rows (horizontal axis) will help you to maintain tone and build strength. Good luck

Very sorry to hear about your wife fit. I hope everything will work out. Stay strong!

Thanks Swuuu ...

Lots of volume in that session with some quality exercises, nice work Andrew.

Especially strong work on the lat pulldowns. Controlled steady tempo with 176lbs is no joke when ur talking 6 sets worth lol

Thanks Mike .. where my shoulders and arms are involved it's all slow tempo and time under tension. I used to go heavier and use more body english but my joints appreciate it this way

Tuesday 2nd September 2014

74kg/163lbs

Squats with JP

Warm-ups
pause squats .. bar x 10

Knee 'flossing'
10 x BW squats
10 x BW lunges
10 x BW squats

put on my knee sleeves

Squats
10 x 60kg (132lbs)
8 x 90kg (198lbs)
6 x 120kg (264lbs)
4 x 140kg (308lbs)
2 x 150kg (330lbs)
Felt heavy .. I've lost strength

Paused squats
5 x 90kg (198lbs)
5 x 100kg (220lbs)
5 x 105kg (231lbs)
Slow down; 3 count pause; bounce and power up

Superset
Walking lunges
16 x 60kg (132lbs)
12 x 70kg (154lbs)
10 x 80kg (176lbs)
Really had to keep tight
with pistol squats
16 x alternating legs
16 x alternating legs
16 x alternating legs
Felt good

Superset
Step-ups to 18" box
12 x 40lb DBs
12 x 40lb DBs
with GHD sit-ups
12
12

Thoracic rotations/hamstring stretches

50 minutes

The session
Squats
This is the first time squatting in 2 weeks and I've lost weight = feeling weak
140kg x 4 ... good form but feeling really heavy
150kg x 2 ... good form but bombed down way too quickly on the 2nd rep. 2 x BW but I've lost a lot of strength
Glute felt really good today though and it felt like I freed up the glute and piriformis

Paused squats
Slow down, then pause for a 3 second count, then bounce and drive up
90kg x 5 ... felt so light
100kg x 5 ... still light but starting to fatigue
105kg x 5 ... last rep was tough
Really felt good through the glutes and hips

Walking lunges, superset with pistol squats
Legs felt tired with the lunges
Pistol squats ... felt good doing them alternating legs


Cliffs
1. Real Life is sh!te at the moment
2. Eating is terrible .. BW down to 74kg/163lbs
3. 1st time squatting in 2 weeks and I felt weak
4. 150kg x 2 is 2 x BW but I had no stamina ... legs were fatiguing
5. Paused squats felt great and angry glute felt freed up afterwards

[moshvr]

It's been a two week break since squatting so don't beat yourself up too much with the feeling of not being that strong. Still great numbers to get with a squat session. Glad the angry glute felt better though.

PS - When is your Jackson trip? Sometime in January right? I'm trying to get down there this winter as well as it's not a very far drive ... would be cool if it could work for the same time

[fittofattofit]

It's been a two week break since squatting so don't beat yourself up too much with the feeling of not being that strong. Still great numbers to get with a squat session. Glad the angry glute felt better though.

PS - When is your Jackson trip? Sometime in January right? I'm trying to get down there this winter as well as it's not a very far drive ... would be cool if it could work for the same time

Thanks Michael .. I feel like I've lost a lot of size and strength but if the glute stays clean then I'll be ready to up the workload again
I'm in Jackson skiing from the 20th to 28th February! It would be cool to catch up if you could make it there and if Tim was available he's a great guide and very generous with his time. I might even make a January trip to North America for some skiing

[moshvr]

Thanks Michael .. I feel like I've lost a lot of size and strength but if the glute stays clean then I'll be ready to up the workload again
I'm in Jackson skiing from the 20th to 28th February! It would be cool to catch up if you could make it there and if Tim was available he's a great guide and very generous with his time. I might even make a January trip to North America for some skiing

Ah bugger. I was hoping your trip was in January. I've got friends heading out here in February to take in some of the BC mountains, but if you do make a trip in January, head to interior BC and I'll show you around those hills.

[fittofattofit]

Ah bugger. I was hoping your trip was in January. I've got friends heading out here in February to take in some of the BC mountains, but if you do make a trip in January, head to interior BC and I'll show you around those hills.

Pity! Still, I'm hoping to get to Canada/USA in January because it looks like Ireland/Europe is off the agenda from now on

Wednesday 3rd September 2014

165lbs

Chesticles/arms

Bench
8 x 50kg (110lbs)
6 x 60kg (132lbs)
5 x 65kg (143lbs)
4 x 67.5kg (149lbs)
4 x 67.5kg (149lbs)
5 x 65kg (143lbs)
7 x 60kg (132lbs)
Macenko Wk2.2

Pec deck flyes ... FST-7
12 x 130lbs
10 x 130lbs
10 x 130lbs
8 x 130lbs
8 x 130lbs
8 x 130lbs
8 x 130lbs
30 seconds between sets

Spider curls
12 x 30kg (66lbs)
12 x 30kg (66lbs)
12 x 30kg (66lbs)
12 x 30kg (66lbs)
12 x 30kg (66lbs)
Slow; squeeze at the top

Standing triceps press downs .. rope
20 x 60lbs
18 x 60lbs
15 x 60lbs
20 x 50lbs
15 x 50lbs
Slow. Squeeze at full extension

DB concentration curls
12 x 25lbs each arm
12 x 25lbs each arm
12 x 25lbs each arm
12 x 25lbs each arm
10 x 25lbs each arm
Burning

50 minutes

I have major DOMS after yesterday's squatting session ... quads and glutes are so sore it's hard to stand up. It's amazing how much condition I seem to have lost in that two weeks in between squat sessions. I can feel that piriformis problem lurking but it doesn't seem to have been aggravated by the squatting
Today was day 4 of Macenko .. nothing special just sticking to the programme with my pussy weights and really trying to keep the form consistent. The rest of the session was Bro stuff and TuT for the pecs, bis and tris

And today is my 21st wedding anniversary. A bit different to this day only a year ago
http://forum.bodybuilding.com/showth...83661&page=226

[howimliving]

.. the youngest is doing year 12 and it's a terrible time for her. The eldest has her own issues re-surfacing under the stress but she's very supportive. Actually having the house to ourselves has allowed us to decompress

props to you for focusing on what is really important in life. sounds like the children being with you is definitely the best option for them (and you). chin up, back to the world

I'm a sucker .... I couldn't help myself getting a fully kitted set-up

proper choice. home gym ftw

i have noticed that if i skip squats, even for one week, there is hell to pay during and after the next session. the good part is that it always come back incredibly fast

btw, the reason 330lb squats felt heavy is because it is heavy derp

[fittofattofit]

props to you for focusing on what is really important in life. sounds like the children being with you is definitely the best option for them (and you). chin up, back to the world

Thanks Jordan .. my priority is the kids and while I've got a raw hole in my life at the moment we are looking after each other. My youngest has her final high school graduation exams in 2 months time so she's going to need a lot of nurturing

proper choice. home gym ftw

i have noticed that if i skip squats, even for one week, there is hell to pay during and after the next session. the good part is that it always come back incredibly fast

btw, the reason 330lb squats felt heavy is because it is heavy derp

Ha ... thanks! It just seems like so big a jump to the 165kg PR I got a few months back. Hopefully I'll be able to build back up to it quickly
The DOMS from the squats are still wicked though!

Thursday 4th September 2014

165lbs

Rehab/mobility session

4 circuits each of
Single leg deadlifts/internal tilt ... 10 each leg stretching the piriformis
Quad rolling
TRX glute bridge/jacknifes ... sets of 10
Single leg on a roller-board >>> jacknives/push-ups ... sets of 10

and some thoracic mobility work

40 minutes

Day 2 since I squatted and the quad and glute DOMS are even worse. I was stiff as a board when I got to the session ... I did a lot of stretching and then got into the standing single leg deads/piriformis stretches and freed everything up enough to get the core work done. Ash, the rehab trainer said he's really impressed with how much my hip and thoracic mobility has improved since he started working with me (about 3 years ago)

Tomorrow I've got a deadlift session with JP

[GinjaNinja85]

Good work Andrew. You may have lost some strength but it's probably mostly down to diet. Loss of appetite is no surprise, but the sooner you start cooking and eating the better you'll feel man.

[RyouBakua]

The Ugly
1. Daughters arrived home on Monday to find that their mother had moved out with half the furniture
2. Lawyer's letter arrives Tuesday (as a PDF)
3. 21st Anniversary is next week

really sorry to hear that

im always here to chat so PM me anytime (srs)

hope things cool off and youre able to talk with her to work it out

[Raigs]

330 is heavy no wonder it felt heavy

nice week 2 of macenko. Form over bad form and heavy weights

[viennafat]

Are you seriously setting up a home gym?

Putting in great work despite the personal situation.
I probably would've not set foot in the gym and would be eating 10K calories a day. Good for you that you're sticking with your training.
I'm sure the strength will come back as long as you keep at it and eat.

Life is one cruel bitch....You never know what the next day will bring.
Staying close with the kids during this time will be helpful for everyone.

Ash, the rehab trainer said he's really impressed with how much my hip and thoracic mobility has improved since he started working with me (about 3 years ago)

You know what just mindfuked me? The fact that I actually remember when you started working with this bloke. I've been in this log for a long time.
3 years already? Holy crap does time pass quick without even noticing....

Sorry, just having my own "moment".

[fittofattofit]

Good work Andrew. You may have lost some strength but it's probably mostly down to diet. Loss of appetite is no surprise, but the sooner you start cooking and eating the better you'll feel man.

Thanks Michael ... I'm hoping to get my eating back on track. I'll probably have to be objective about it and record my intake (which I hate) but going by feel at the moment isn't working. I'll plan a slow bulk and see if I start to regain some size and strength

really sorry to hear that

im always here to chat so PM me anytime (srs)

hope things cool off and youre able to talk with her to work it out

Thanks Ryou ... it took me very much by surprise. I'm worried about her but I can't seem to break through ... her actions seem very cold and calculated at the moment but to cut yourself off from your kids is extreme. Thanks for the support

330 is heavy no wonder it felt heavy

nice week 2 of macenko. Form over bad form and heavy weights

Thanks Raigs ... I had got to the stage that 150 wasn't feeling heavy but from where I was a year ago it's still a great lift. I know that not pressing 2pps is pussy stuff in most of these logs but if I can even get a 90kg/200lb single after this I'll be delighted

Are you seriously setting up a home gym?

I have the perfect room off my garage ... brick walled, concrete floor, about 5m x 3.5m. Of course I might have to sell the house
I would like a home gym, and I'd especially like my own rack to squat in, and even bench in, plus I could play with bands and chains etc.

Putting in great work despite the personal situation.
I probably would've not set foot in the gym and would be eating 10K calories a day. Good for you that you're sticking with your training.
I'm sure the strength will come back as long as you keep at it and eat.

Life is one cruel bitch....You never know what the next day will bring.
Staying close with the kids during this time will be helpful for everyone.

One thing that my dad said to me was 'don't stop your weight training', and he said it a few times. I know that it would be easy to wallow in things but exercising keeps me sane and helps me to take my mind off things

I always think that 'worse things can happen'. I'm grieving now and it's very saddening but things could be so much worse and no-one is ill or injured. My priority is to look after the kids and get them through this

You know what just mindfuked me? The fact that I actually remember when you started working with this bloke. I've been in this log for a long time.
3 years already? Holy crap does time pass quick without even noticing....

Sorry, just having my own "moment".

I have those moments all the time .. I had a mindfcuk with the deads today and it took me back to a year ago

Friday 5th September 2014

165lbs

Deads with JP

Superset
Banded Good mornings
10 x red band
10 x red band
with banded side steps
15 x orange band left then right
15 x orange band left then right

Deadlifts .. full reset
5 x 60kg (132lbs)
5 x 100kg (220lbs)
3 x 140kg (308lbs)
3 x 160kg (352lbs)
3 x 170kg (374lbs)
F, F, F x 180kg (396lbs)
F x 160kg (352lbs)
Mindfcuk, mindfcuk, mindfcuk

Superset
Pendlays
10 x 60kg (132lbs)
10 x 80kg (176lbs)
8 x 90kg (198lbs)
6 x 95kg (209lbs)
power up; pause; slow down
with 'hollows'
20 seconds
30 seconds
30 seconds
30 seconds

Superset
Deadball cleans
10 x 35kg (77lbs)
8 x 45kg (99lbs)
5 x 55kg (121lbs)
Sumo squat; clean to shoulder
with KB swings
12 x 32kg (71lbs)
12 x 32kg (71lbs)
12 x 32kg (71lbs)

Superset
Inverted ring rows
8 x BW
8 x BW
with reverse GHD hypers
8
8
No rest between sets

Thoracic rotations/hamstring stretches

50 minutes

I had a total mindfcuk with the deads .. I should have got an easy triple at 180kg but this time I didn't even pull at the bar. My head was just not right, I couldn't get tight on my set up, my breathing was all over the place. I stood at the bar three times and thought about the set up but just couldn't do it. We dropped back to 160kg and I couldn't do that either. This is scary for me because it's what happened to me for most of 2013 where I totally lost my deadlift form and the lifts went backwards. I know that it's not strength because even with my glute in pieces last week I still managed to pull 180kg for two singles. Damn .. I'm getting scared about being scared
Everything else went fine ... Pendlays felt great and JP said my form was excellent.
Dead balls were tough because they are technical, but once you get the hang of them = chalk up > sumo dead the ball to the knees > hug the ball > hip drive to clean the ball to the shoulder > dump. Supersetting with the KB swings had me sweating buckets
Finished with ring rows and hyperextensions. My glutes and hammies are toast at the moment
Fcuk deads

[GinjaNinja85]

Might be worth a deload on everything while you bring your calories and body weight back up. Nothing worse than repeatedly missing weights you know you can do.

[Swuuu]

Thanks Swuuu ...

Not bad numbers at all especially considering what you are going through. I wish you all the best fit. Like RB said anytime you need to talk or whatever im here too.

Looks like you are getting the job done in the gym like usual. Actually it seems even more intense!!

[MWheatley]

Lots of respect for continuing to train with that intensity during a stressful time. Keep at it man and great work.

[fittofattofit]

Might be worth a deload on everything while you bring your calories and body weight back up. Nothing worse than repeatedly missing weights you know you can do.

I'm going to start counting my calories to get on top of the eating. I don't want to cut back on the lifting too much at the moment but, when my nerve goes, I need to be doing solid work and not having any misses. What really started playing with my head yesterday was that after the 170 x 3 set I could feel my glutes getting really tight ... it wasn't painful but the sensation was unpleasant and I immediately told myself I wasn't going to get it and that had sealed my fate

Not bad numbers at all especially considering what you are going through. I wish you all the best fit. Like RB said anytime you need to talk or whatever im here too.

Looks like you are getting the job done in the gym like usual. Actually it seems even more intense!!

Thanks Swuuu .. I've missed a few days but the intense sessions with the trainer helps to take my mind off things.

Lots of respect for continuing to train with that intensity during a stressful time. Keep at it man and great work.

Thanks Mike .. those trainer sessions do help me to cope and they give me something to look forward to. I took it a lot easier today

Saturday 6th September 2014

165lbs

Chesticles/rows

Bench
8 x 50kg (110lbs)
6 x 60kg (132lbs)
5 x 65kg (143lbs)
4 x 67.5kg (149lbs)
4 x 67.5kg (149lbs)
4 x 67.5kg (149lbs)
5 x 65kg (143lbs)
Macenko Wk3.1

Seated hammer grip cable rows
10 x 80kg (176lbs)
10 x 90kg (198lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)
Tempo 3:2:3

Roman chair sit-ups
20, 20, 20

Loads of piriformis and glute stretches

40 minutes

Finally got to see Guardians of the Galaxy last night with the 17yo daughter .. not much of a plot but good fun and I'm glad I saw it on the big screen
Slept in this morning until 10 and then seriously lacked motivation to get into the gym. Kept it short and did the Macenko bench week 3 .... it's not easy for me and I'm not getting many reps on the AMRAP set at the end but I'm slowly getting more comfortable with the form. Shoulders are still OK.
I wanted to do some heavy Yates rows but I couldn't get near the rack so I gave up and did some seated cable rows. My lower back and right glute were very tight so a spent a good amount of time stretching. That was all .. I had no motivation to do any more

[RyouBakua]

good bench and rows. how long do workouts/stretches usually take you?


glad the trainer time is helping you out

i havent seen the movie yet but i heard it was good

[GinjaNinja85]

Good to see the Macenkos work still going on. Those AMRAPs will take off soon, no doubt. Good news that the shoulder is holding up. I always have to remind myself to tuck to avoid ruining mine.

I'm tempted to get a trainer but I feel like I'd probably know more about lifting than them. I'm not sure if that's arrogant or me being a tight ass but it always stops me looking

[fittofattofit]

good bench and rows. how long do workouts/stretches usually take you?

I usually try to spend an hour working out with about 10 minutes stretching total, but today was about 20 minutes total stretching. I very rarely go over an hour unless I've got the day odd and can do it justice

glad the trainer time is helping you out

i havent seen the movie yet but i heard it was good

The trainer has been very good and moved on to other exercises once he'd realised that my head was not there

Good to see the Macenkos work still going on. Those AMRAPs will take off soon, no doubt. Good news that the shoulder is holding up. I always have to remind myself to tuck to avoid ruining mine.

I try to tuck my elbows in and use the pinkies to hold the bar (tip that I've got ). I'd like to get more out of the AMRAP sets but it's just not happening

I'm tempted to get a trainer but I feel like I'd probably know more about lifting than them. I'm not sure if that's arrogant or me being a tight ass but it always stops me looking

You're right. I was the same and I know more than most of the trainers but I was put onto JP by my bank manager because he knew I was into DLs and squats and JP is an oly lifter and crossfitter and a good trainer to boot. He and I gel together and he doesn't try to feed me any bro bullish!t. I think you have to find the right person for you

[fittofattofit]

Sunday 7th September 2014 ... Father's Day

165lbs

Arms/shoulders

Spider curls
12 x 30kg (66lbs)
12 x 30kg (66lbs)
12 x 30kg (66lbs)
12 x 30kg (66lbs)
12 x 30kg (66lbs)
Slow; squeeze at the top

Standing triceps press downs
15 x 80lbs
15 x 80lbs
15 x 80lbs
15 x 80lbs
15 x 80lbs
Slow. Squeeze at full extension

Wide grip lat pull downs ... FST-7
8 x 150lbs
8 x 150lbs
8 x 150lbs
8 x 150lbs
8 x 140lbs
8 x 140lbs
8 x 140lbs
30 seconds between sets

DB concentration curls
18 x 25lbs each arm
18 x 25lbs each arm
18 x 25lbs each arm
18 x 25lbs each arm
18 x 25lbs each arm
Burning

'Perfect' push-ups
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW
Lats two sets R/P

Reverse pec deck rear delt flyes ... FST-7
8 x 100lbs
8 x 100lbs
8 x 100lbs
8 x 100lbs
8 x 95lbs
8 x 90lbs
8 x 85lbs
30 seconds between sets

Loads of stretches

60 minutes

Had a night out with some old friends last night ... a beautiful meal and some beer, 10 yo red and a sauterne and spent the night as dry as a chip and kept waking with a splitting headache. I rehydrated enough to have an arm and shoulder session at the gym this morning, and then went on to a Fathers' Day lunch for a BBQ ... had plenty of the two essential food groups: meat and beer
It was a good weekend, and I even got a nice Father's Day gift .. my daughter's new boyfriend told her I was 'ripped'

Squats with JP tomorrow

[RyouBakua]

hope you had a good meal there with your girls

and well, you are pretty ripped

I'm tempted to get a trainer but I feel like I'd probably know more about lifting than them. I'm not sure if that's arrogant or me being a tight ass but it always stops me looking

you just might. so i would look into a trainer who can push you and keep you on track so you can focus on the lifts.

like being a boxer and having your own team

I usually try to spend an hour working out with about 10 minutes stretching total, but today was about 20 minutes total stretching. I very rarely go over an hour unless I've got the day odd and can do it justice

hmmm... everytime i foam roll its at least 20 min...