Freedom Myth's Geriatric Shoulder Rehab & Need 4 Speed Thread

[freedom_myth]

Getting this shoulder thing under control is going to take a while, so I might as well drop the old thread and start a new one. There are no 30lb weight gains or 500lb bench presses in this old fart's near future!!! The current plan is to hold my weight around 235lbs, but drop some bodyfat while I tighten up the shoulders and other joints. I told BicepBabe that i would start a thread for her, but it is up to her to post. She loves to play online, but is more into getting to the gym and lifting than writing it all down, and I won't even begin to describe her so called diet plan!

Feel free to post comments, questions, suggestions... If you came to whine about injuries, no problem, just be sure to post graphic and disgusting pics of any surgeries! Sexually Explicit Posts or Adult Material "will" be tolerated & welcome, but it better be good. LOL ;-) If you share the Need 4 Speed addiction, be it cars, bikes, motorcycles or bottle rockets duct taped to your rollerblades... Bring it on, post away...

[freedom_myth]

ab machine 60
hypers 20
sides 20 each

superset inner rotators with outer:
3 sets of 21 reps in and out

cable row:
2 sets of 12

medium/narrow grip bb bench
3 sets of 12

close grip lat pulls:
2 sets of 12

pec deck:
3 sets of 12

one arm DB shrugs:
2 sets of 15

*kept weights very light and reps up, very minor shoulder pain on both chest moves, but back lifts were ok. so far so good. then hot tub till shoulders loosened up.

[jmc53]

There are no 30lb weight gains or 500lb bench presses in this old fart's near future!!! .

What about 30lb bench presses and 500lb farts in a weighty future?

[ChocoChick]

I think you need to take bicep babe to the gym with you. I bet she wouldn't let you slack off!

[Hibiscus09]

Hope this will be a gloriously happy new thread!! Good luck with the shoulder rehab!

[jtroster]

Happy New Thread.

[dbx]

I think it's a great thing that you recognize you must do something to get at the underlying problem with your shoulders. Because this is my first year of being aggressive in lifting, I don't want to step away to do what you're doing. But I know I'll almost certainly have to next year.

Smart move. I'll be watching your progress.

[HoosierHardGain]

You are officially no longer a stalker

[jtroster]

FM,

I'll add my now-famous link to Rotator Training for your reference. I found that the Cuban presses really helped my shoulders.

[freedom_myth]

What about 30lb bench presses and 500lb farts in a weighty future?

You must spread some Reputation around before giving it to jmc53 again...

...but i just fell off my couch i was laughing so hard! i have actually been doing some work today, and that was the first post i read! considering what i ate b4 bed last night, that future may be here today...

[freedom_myth]

I think you need to take bicep babe to the gym with you. I bet she wouldn't let you slack off!

i did, she is a freak of nature... she has mostly just been riding her new bike and catching a workout here and there on my bi-monthly visits to the gym. i just started teaching her a few workouts using things like swords and chucks (wooden sword and padded chucks for her right now) and even that gets her all pumped up and veins sticking out... but check out some of the weight she was doing when i start her thread today. and she said she was not even straining, and is not sore at all...

[freedom_myth]

Hope this will be a gloriously happy new thread!! Good luck with the shoulder rehab!

thanks! workout number one felt really good, just a little embarrassing. the light weights suck, and i just can't have BB lifting more than me in public!!!

[freedom_myth]

I think it's a great thing that you recognize you must do something to get at the underlying problem with your shoulders. Because this is my first year of being aggressive in lifting, I don't want to step away to do what you're doing. But I know I'll almost certainly have to next year.
Smart move. I'll be watching your progress.

it is not easy, 75% of the enjoyment i got from being "in" the gym as opposed to working out at home, was the friendly competition of always trying to do a little more than the next guy... now i have to be careful for a while... that's no fun :-(

[freedom_myth]

You are officially no longer a stalker

thanks! now i feel "a little" less creepy! :-)

[freedom_myth]

FM,

I'll add my now-famous link to Rotator Training for your reference. I found that the Cuban presses really helped my shoulders.

i am glad you re-posted that link here. thanks, it is a really good source of info, i can't believe how many people have shoulder injuries. i think so many could have been avoided just by adding those rotator move BEFORE the injury. the right warmup could save a lot of pain later!

[freedom_myth]

well, i don't know if it is the start of a trend, or just for today, but i have eaten fairly well so far, and it appears i will be off to the gym soon. heck, i even managed to work for a few hours!

i think BB may have read my post about the bowl of cereal...
today she had: 3 eggs, 4 raisin toast, 1 yogurt, 1 banana and a huge glass of skim milk out for me.

then i had a half a box of whole grain cheerios with skim milk a few hours later.

and i have some chicken breasts slow cooking in fat free raspberry pecan dressing for later.

so if i have a good fat free PWO drink, and BB makes ravioli later, that won't be a bad day of eating for me. unless i blow it at the end by eating something terrible, like a tub of butter...

[jmc53]

and i have some chicken breasts slow cooking in fat free raspberry pecan dressing for later.
...

I have always had a theory - there is no main course that is not improved by the addition of bacon, and there is no dessert dish that is not improved by the addition of raspberries.

FM, for those of us who haven't been here that long - How did you injure the shoulder?

[ChocoChick]

well, i don't know if it is the start of a trend, or just for today, but i have eaten fairly well so far, and it appears i will be off to the gym soon. heck, i even managed to work for a few hours!

Woo Hoo! Good stuff, FM.

[ChocoChick]

I have always had a theory - there is no main course that is not improved by the addition of bacon, and there is no dessert dish that is not improved by the addition of raspberries.

If we could just substitute 'garlic' for 'bacon' and 'chocolate' for 'raspberries' I'd agree!

Hmmm, on second thought, I'd like to have both chocolate and raspberries. But not on chicken.

[jmc53]

If we could just substitute 'garlic' for 'bacon' and 'chocolate' for 'raspberries' I'd agree!

Hmmm, on second thought, I'd like to have both chocolate and raspberries. But not on chicken.

I didn't realise you could cook without garlic.
Chocolate and raspberries together (without chicken) is as close to sex as food can get

(dbfl, perhaps we can have our conversations here and give JD's thread a rest).

[ChocoChick]

I didn't realise you could cook without garlic.
Chocolate and raspberries together (without chicken) is as close to sex as food can get

(dbfl, perhaps we can have our conversations here and give JD's thread a rest).

I bought some Valrhona chocolate today as I need to start stocking up for holiday truffle making. So I have chocolate on the brain. (As if I ever don't!)

[NuclearArms]

Good luck with the rehab, it may take a lifetime (or feel like it anyway). There were a couple good threads on shoulder rehab in the over-35 section. I'd look them up.

[freedom_myth]

I bought some Valrhona chocolate today as I need to start stocking up for holiday truffle making. So I have chocolate on the brain. (As if I ever don't!)

you make truffles!!!??? do they ship well? ;-)

the chicken came out perfect, i also always cover it with actual raspberries while it is cooking. my carbs were in the form of kraft cheese noodles, but i used fat free milk powder and fat free butter spray, and only one tablespoon of margarine for 2 whole boxes, so the fat percent was way below normal. skim milk to drink. i ate all that a few hours after my PWO drink, and plan to eat a banana, can of peaches, skim milk and pop tarts in a few hours... (picture the words "pop tarts" in really small print)...

if you don't eat meat, maybe it would work on some tofu?

[freedom_myth]

FM, for those of us who haven't been here that long - How did you injure the shoulder?

well, it took a while, several years in fact, to really mess 'em up good...

my left shoulder has been bad for years, but i was used to that and could live with it. it just kept me from doing overhead press and a few other moves i never liked anyway. it took a few nice motorcycle wrecks, years of MMA pounding and benching too much to really make a mess out of it. i think the worst of it came from a bad bench attempt at 555lbs. i did 505 clean and thought i was done, i made it onto the chalk board. but my buddy did 525 and put me at the very bottom, so i tried 555 and did it, but it was sloppy and i felt something very bad in my shoulder.

but more recently, when i started that june to december thread, i decided to be smart and wait at LEAST a month or two b4 adding in the heavy bag and hitting Bob as my cardio... but i didn't wait, i added it in too soon and hit it way too hard. the next day, i felt like i had ripped both of my arms off and used a rusty staple gun to reattach my rotators! LOL... i hope they get better, i had hoped to get another clean bench with 505+ on my 40th B-day, and have my weight over 250lbs and fat below 10% by then...

[freedom_myth]

seated calves:
5 sets of 12

leg ext:
3 sets of 12 (both legs)
3 sets of 12 (one leg at a time)

leg curls:
3 sets of 12 (both legs)
3 sets of 12 (one leg at a time)

hot tub / PWO drink

[StlBarbie]

LOVE THE NEW THREAD FM!!!
Um .. no doubt in my mnid while the shoulder is an issue .. ow!

I wasn't hungry when I came in here but now I am starving ... wish you two delivered!!!

Thanks for the insights in my thread!!

Have a good one!

[empresscat]

you make truffles!!!??? do they ship well? ;-)

the chicken came out perfect, i also always cover it with actual raspberries while it is cooking. my carbs were in the form of kraft cheese noodles, but i used fat free milk powder and fat free butter spray, and only one tablespoon of margarine for 2 whole boxes, so the fat percent was way below normal. skim milk to drink. i ate all that a few hours after my PWO drink, and plan to eat a banana, can of peaches, skim milk and pop tarts in a few hours... (picture the words "pop tarts" in really small print)...

if you don't eat meat, maybe it would work on some tofu?

Truffles are very difficult to ship. I like to make them for the holidays - 4 or 5 flavors. Uber-fattening, as they are basically dark chocolate, cream, and booze. And all that cream means that they don't sit out well. Have to keep them refridgerated. Never have figured out how commercial makers keep theirs from spoiling, tho I'm not sure I wanna know.

[freedom_myth]

LOVE THE NEW THREAD FM!!!
Um .. no doubt in my mnid while the shoulder is an issue .. ow!

I wasn't hungry when I came in here but now I am starving ... wish you two delivered!!!

Thanks for the insights in my thread!!

Have a good one!

i like this thread better too, but i am thinking of changing the curtains to tan and getting a few plants!

[freedom_myth]

Truffles are very difficult to ship. I like to make them for the holidays - 4 or 5 flavors. Uber-fattening, as they are basically dark chocolate, cream, and booze. And all that cream means that they don't sit out well. Have to keep them refridgerated. Never have figured out how commercial makers keep theirs from spoiling, tho I'm not sure I wanna know.

maybe i better stick to my nutella!

[freedom_myth]

i had to give in and drink a huge mountain dew to make it thru... plus messed up and did not alternate back and forth between biceps and triceps as planned... brain dead... but took it light and slow...

Ab Machine 60
Hypers 15
Sides 15 each side

Superset inner & out Rotators:
3 sets of 21 for each

Cross hammer DB curls:
25lbs x 21
35lbs x 12
45lbs x 8

DB concentration curls:
3 sets of 8 with 40lb db's

Tricep cable pushdowns with rope:
50lbs x 21
100lbs x 15
150lbs x 12
200lbs x 8

Tricep cable reverse grip one hand:
3 sets of 8 with 50lbs

PWO drink & hot tub

so far i like the chest/back day, and the bic/tri day, but the leg ext/leg curl day sucked (tues)... we'll see how friday goes.