I start freaking out that I've been in the gym too long at 1.5hrs. I can't imagine doubling that...
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01-28-2013, 09:26 AM #421
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01-28-2013, 09:40 AM #422
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01-28-2013, 08:25 PM #423
Glad to hear it's good to go, man. I started doing this stretch, similar to a DB pullover, only with a light bar..stretching all the way behind, it feels really good for the shoulders and somehow I thought of you lol. My elbow is still bothering me, but everything else is ready to go. We'll see how it goes.
I find after a certain point, it doesn't really matter..1h, 2h, whatever, it all blends in.
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01-29-2013, 07:08 AM #424
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01-29-2013, 06:44 PM #425
I have 3 types of sleeves/braces lol. I try not to wear them unless I absolutely have to because my forearm got smaller after so many months of use. The head pad is alright, I use it mostly on my leg..and I swear it always feels worse the next day. I stopped trying to get on top of my injury, nothing really does it anymore.
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01-29-2013, 06:56 PM #426
Day 166: Jan 29, 2013 – D3 / 30 reps
Back squats
[135] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 4 - 33 reps
RDL's
[165] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 33 reps
Front squats
[115] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 35 reps
Good mornings
[115] x 10 x 5 x 5 x 4 x 4 x 4 x 3 - 35 reps
* what an awkward exercise
Leg curls
[50] x 12 x 4 x 4 x 4 x 4 x 4 - 32 reps
GHR's
7 x 3 x 3 x 3 x 3 x 4 x 3 x 3 - 30 reps
BB glute bridges
[225] x 12 x 3 x 3 x 4 x 4 x 4 x 4 x 4 - 34 reps
Workout time: 1h30
First time working legs after about a month off, so depressing. I could feel my groin from the moment I started warming up with the bar. I kept the weights low, I want to work my way slowly to my usual weights.
The back squats felt off, I noticed the bar sits differently on my back now because my traps have gotten bigger..it's a bit weird. I also tend to hold my arms unevenly, with one elbow sitting slightly lower than the other, so I was focusing on fixing that. Front squats felt like home.
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01-29-2013, 07:04 PM #427
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01-30-2013, 01:05 PM #428
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01-31-2013, 11:01 AM #429
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01-31-2013, 11:36 AM #430
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01-31-2013, 05:50 PM #431
I didn't log yesterday's workout because I was so spent by the time I got home. Today, I woke up with a sore throat. After a dentist appointment and some hardcore freezing, by the time I finished work I had a slight fever and a runny nose. I decided to go to the gym despite feeling like I got hit by a Mack truck, just because I already had all my gym stuff with me. I made it there only to discover in the locker room I forgot my workout pants. One of those days...
I haven't had a common cold in years, I don't get then anymore.. this just shows how run down my body is right now. I'm spreading myself thin. Starting this week, I'll be working Sundays as well. Being sick is a luxury I can't afford.
I'll see how I feel in the next days. For now it's popping pills, sitting under a blanket and eating chicken soup. F*ck.
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01-31-2013, 07:41 PM #432
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01-31-2013, 10:40 PM #433
- Join Date: Oct 2009
- Location: California, United States
- Age: 51
- Posts: 13,883
- Rep Power: 123111
Here you go...
http://forum.bodybuilding.com/showth...hp?t=151293183
Sorry to Hijack AD. You need to get better soon.
I hate to point the finger to the program, but I'm also starting to get injuries. My right elbow tendonitis is killing me...You don't have to be great to start, but you have to start to be great.
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01-31-2013, 11:33 PM #434
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4850
what tricep exercises are you doing, also are you doing any extra exersices such as shoulder press, ect? because if you are having issues with a certain exersice you need to rotate to a new exercise working the same muscle group until it agrees with your elbow issues, kelei is very knowledgable about switching exercises arround due to minor injuries, ask him.
Active Duty United States Marine
OEF - 2012-2013
*COUNTRYMIKE APPRECIATION CREW*
Bench-255 D-405x2 S-405
"If you're adding weight to the bar, you are making progress"
-Team Kelei for life-
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02-01-2013, 06:07 AM #435
Yeap, you were right. I had to call in sick today, I'll be in bed for the weekend.
I know that feel, bro...I really do.
The exercises that cause direct pain should be the first to go. However, after a while, everything will cause pain. It's the frequency and workload that do it, and that makes this routine unsustainable long term for people who have these issues. I've gotten golfer's elbow about a month in (for the first time ever, I've never had tendonitis before this), and it has yet to heal. I've adjusted all the exercises that I do to make it easier on it, and it still hurts. There's more to it than "oh, just change exercises".
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02-01-2013, 06:55 AM #436
- Join Date: Oct 2009
- Location: California, United States
- Age: 51
- Posts: 13,883
- Rep Power: 123111
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02-01-2013, 09:01 AM #437
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02-01-2013, 09:21 AM #438
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4850
I know it may sound stupid, but try using straps when doing those exercises, it helps me, yes it may look stupid, but it takes the pressure off the joint and your grip, and more focuses on the muscle group you are trying to work.
##No, I dont use straps for these exercises, unless I feel unwanted pain in my joints , so dont make fun hahaActive Duty United States Marine
OEF - 2012-2013
*COUNTRYMIKE APPRECIATION CREW*
Bench-255 D-405x2 S-405
"If you're adding weight to the bar, you are making progress"
-Team Kelei for life-
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02-01-2013, 09:22 AM #439
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02-01-2013, 09:29 AM #440
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4850
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02-01-2013, 10:09 AM #441
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02-01-2013, 10:44 AM #442
- Join Date: Oct 2009
- Location: California, United States
- Age: 51
- Posts: 13,883
- Rep Power: 123111
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02-03-2013, 02:01 PM #443
I have a good remix to this song, but I can't find it online so the original will have to do. Press play
Day 171: Feb 3 , 2013 – D2 / 30 reps
DB pullovers
[50] x 12 x 3 x 3 x 4 x 3 x 3 x 3 - 31 reps
Trap bar rows
[115] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps
Close grip pulldowns
[120] x 10 x 3 x 3 x 4 x 3 x 3 x 3 x 3 x 3 - 35 reps
Close grip cable rows
[130] x 12 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps
Face pulls
[90] x 13 x 4 x 3 x 3 x 3 x 3 x 3 x 3 - 34 reps
Incline (15 degrees) DB rear delt flyes
[12] x 11 x 3 x 4 x 3 x 3 x 3 x 4 x 3 - 34 reps
Seated DB rear delt raises
[25] x 10 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 31 reps
Rope hammer curls
[90] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 4 - 33 reps
Concentration curls
[25] x 8 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps
Ab wheel rollouts
20 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 50 reps
Workout time: 1h25
After 2 days in bed doing absolutely nothing, and 3 days off from the gym, I decided to hit the gym today before losing my marbles. I had to work in the morning, so I went right after. I'm feeling a bit better, although definitely not 100%. My strength was pretty good, solid workout.
I called in sick tomorrow at my second job because I don't feel up for all the waiting around in the cold and I don't want to get my students sick, so I might hit D3 instead. My boss wasn't too pleased, which is funny since I have never missed one day in 2 years, so I really don't want to hear it.
Tonight's dinner, didn't eat much during the day: homemade chicken soup, pork tenderloin with pickles and honey mustard, steel cut oats with raisins, walnuts, apple and cinnamon cooked on the stove and cooked hard wheat with whole milk:
Last edited by AD1984; 02-03-2013 at 05:39 PM.
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02-03-2013, 02:14 PM #444
- Join Date: Jan 2011
- Location: State / Province, New Zealand
- Posts: 1,435
- Rep Power: 2673
The volume knob on your rear delts goes up to 11.
My boss wasn't too pleased, which is funny since I have never missed one day in 2 years, so I really don't want to hear it.Feed me here
Fill me up again
Temporarily pacify this hunger thats so cruel
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02-03-2013, 02:28 PM #445
I don't get it...
I do them on the same small incline as DB bench press because I don't like the DB touching the ground at the bottom. But that's not what you're talking about, now is it?
If he gives you any more grief you should threaten to crunch his nuts between your shoulder blades when you are rowing.
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02-03-2013, 02:48 PM #446
- Join Date: Jan 2011
- Location: State / Province, New Zealand
- Posts: 1,435
- Rep Power: 2673
Its a reference to the movie 'This Is Spinal Tap', I was commenting on your rear delt training volume.
I can't think of any possible scenario that would involve his nuts on my back to begin with lol. No, please don't tell me. Let me keep my innocence.Feed me here
Fill me up again
Temporarily pacify this hunger thats so cruel
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02-03-2013, 05:41 PM #447
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02-03-2013, 06:12 PM #448
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02-03-2013, 08:17 PM #449
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02-04-2013, 05:03 AM #450
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