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  1. #1
    Registered User goodworkouts's Avatar
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    Smile Strength training and injury recovery

    Hi everyone. I'm recovering from some injuries and I've been back into lifting since the end of 2018. The physical therapy has finally been helping and so I've been able to increase my numbers for the first time in years.

    Here was today's workout.

    Overhead dumbbell press
    Wide grip lat pulldown
    Neutral grip pull ups negatives
    Dumbbell pullovers
    Y raises
    Internal cable rotation
    External cable rotation

    The wide grip lat pull-downs felt great. Very good mind to muscle connection on the back. Overhead dumbbell presses are giving a very good mind to muscle connection on the deltoids.

    It was a good workout. Strength is continuing to go up, little by little. Big pump in deltoids and lats.
    Last edited by goodworkouts; 09-06-2019 at 03:47 PM.
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  2. #2
    Registered User goodworkouts's Avatar
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    Today's workout was mainly forearms, with some bicep/tricep in the beginning. I do a different workout with more bicep/tricep stuff, later in the week.

    Concentration curls
    Reverse grip pressdowns
    Wrist curls
    Wrist extensions
    Reverse curls
    Pronations
    Supinations
    Ulnar Deviation
    Radial Deviation

    On wrist curls, I finally figured out how to keep my wrist from crackling. When I put more pressure on my elbow it must have distributed the weight from my forearm bones more evenly. And the crackling was gone.

    Huge forearms pump. A lot of these exercises were part of my golfer's elbow rehab program, and now I do them once a week or so, to keep all those different forearm fibers strong.

    Tomorrow is legs with more specialization in glutes.
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  3. #3
    Registered User goodworkouts's Avatar
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    Good workout today.

    Close stance squats
    Vertical thigh adduction
    Single leg RDL
    Glute kickback
    Side leg raise
    Side plank
    Clamshells

    I think I will switch back to glute bridges for gluteus maximus. This is my second legs/glutes day with more focus on specific glute functions. The other day I do squats and RDL's, a bit more conventional of a leg day. But I include all this stuff as an extension of my physical therapy routine, and prehab.

    Squats were nice and smooth. With my feet together I can go really low, but with my feet wider, I can only make it to about parallel.

    Tomorrow is calves and tibialis. I do them on their own day like that because they don't quite fit at the end of any of my other workouts.
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  4. #4
    Registered User goodworkouts's Avatar
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    Here was yesterday's workout.

    Seated Calves (with barbell)
    cable tibialis
    Standing calves
    bodyweight tibialis raises

    Seated calf raises were good. The last few times I tried them, I couldn't get the feel for it. This time it went well. Everything else good as usual on calves/tibialis.
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  5. #5
    Registered User goodworkouts's Avatar
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    Today's workout

    Flat DB Bench
    Wider grip, overhand cable rows
    Incline DB bench
    Shoulder width, neutral grip cable rows & cable high rows
    Some eccentric-only neutral grip pull-ups
    Cable flies
    Cable rear delts
    Internal rotation
    External rotation

    Good workout. Seeing the strength gains continue to flow in steadily. Honestly I really liked the external rotations. The whole workout was good. But I especially enjoyed the external rotations, they felt good in the shoulders. In general shoulders getting healthier too.
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  6. #6
    Registered User goodworkouts's Avatar
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    Good workout today.

    EZ Bar curls
    Triceps Pressdown
    Incline DB Extensions
    Prone DB Hammer curls
    Radial/Ulnar Deviations with dip attachment
    Radial/Ulnar deviations with DB's

    I also included foam rolling and stretching for these muscles and chest. Pretty thorough on stretching. Great arms workout. curls keep getting stronger, without form breaking down. Surprised with those fast jumps in strength. Prone DB hammer curls were good, first time able to do them. Really feel it in the outer biceps/brachialis.

    Tomorrow is squats and RDL's with other quads/hamstrings/core stuff. Another great workout.
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  7. #7
    Registered User goodworkouts's Avatar
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    Good workout today.

    Assisted GHR
    Front Squats, shoulder width stance lbs
    Bodyweight Squats, feet together, higher reps
    Single leg raises
    Planks
    Romanian Deadlifts

    Had good energy through to the end. Sometimes after squats I already feel totally done. But today had energy all the way through. Great. Stretched after.
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  8. #8
    Registered User goodworkouts's Avatar
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    Good workout today. It was my neck workout.

    Neck curls, manual resistance
    Neck extensions, with neck harness
    BB Shrugs
    Sides of neck
    Neck turns
    Foam rolling and stretching

    Another thing with neck is to make sure your monitor is at eye level and avoid head forward posture. Since I started doing all this my neck feels so much healthier. A year ago I had a stiff neck and lots of referred pain. Also middle back ached. Now it feels a lot better.
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  9. #9
    Registered User goodworkouts's Avatar
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    Good workout today.

    Flat DB Bench
    DB Overhead Press
    Wide Lat Pulldowns
    Medium Lat Pulldowns
    Medium Cable Rows
    Chest Support Rear Lateral
    Chest Support BB row
    y Raises
    Pullovers
    Internal Rotation
    External Rotation

    Looks like a lot on paper, but it was a doable amount, and flowed together smoothly. Tomorrow is biceps/triceps/forearms.
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  10. #10
    Registered User goodworkouts's Avatar
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    Prone DB Concentration Curl
    Cable tricep extensions 1-arm
    1 arm DB Wrist curls
    1 arm DB wrist extensions
    hand extensions
    Reverse grip EZ bar curl
    Pronations
    Supinations

    [/table]


    Great workout. Really felt the outer biceps on the concentration curls. Used a lot less weight but really got a full flex at the top. Everything was good. Reverse curls are one of my favorites lately. Tomorrow is lower body.

    Table created using BBcode table generator.
    Last edited by goodworkouts; 09-15-2019 at 06:55 PM.
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  11. #11
    Registered User goodworkouts's Avatar
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    Good workout today

    Front squats, close stance
    BW squats, mixed stances
    Glute bridge
    RDL
    Vertical leg adduction
    Side leg raise
    Side planks
    Clam Shell
    stretches/foam roll

    Good workouts today. Making modifications to put safety first.
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  12. #12
    Registered User goodworkouts's Avatar
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    Originally Posted by goodworkouts View Post
    Here was yesterday's workout.

    Seated Calves (with barbell)
    cable tibialis
    Standing calves
    bodyweight tibialis raises

    Seated calf raises were good. The last few times I tried them, I couldn't get the feel for it. This time it went well. Everything else good as usual on calves/tibialis.
    Today, it was a similar workout but changed the order.

    Standing Calves
    Bodyweight tibialis
    Seated calves
    Standing calves
    Cable tibialis

    Foam rolling and stretching

    Good workout. Looking forward to chest/back/shoulders workout tomorrow.
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  13. #13
    Registered User goodworkouts's Avatar
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    Today's workout

    Low-Incline DB Press
    Cable Rows
    Overhead DB Press
    Pulldowns
    Cable Flyes (prone)
    Cable rear delts (prone)
    Internal rotation
    External rotation

    Good workouts today. Later in the day I found out a new way to do the cable flyes and rear delts. Looking forward to that next time. First time doing low incline press in a long time, instead of flat or regular incline. Good pump in upper chest. Everything flowed together well, it'll be even better next time with new cable flyes and rear delts style.
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  14. #14
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    EZ Bar curls
    Triceps Pressdown
    Incline DB Extensions
    Prone DB Hammer curls
    Radial/Ulnar Deviations with dip attachment
    Radial/Ulnar deviations with DB's

    Good workout today. Got a really good mind to muscle connection on tricep press Downs. Prone DB hammer curls were less weight than I expected, I am doing about a 90-degree angle, maybe I will reduce the angle. One of the highlights was the radial and ulnar deviation with dumbbells.

    I had been having an issue with my wrist crackling but I found out how to fix it. It turned out it was the loading curve, and if I just put my arms out in front of me 10 or 20 degrees, instead of paying them down directly by my side, it create a more even loading curve and my wrists don't Crackle. So, that's good news.

    Tomorrow is lower body, that will be good.
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    Squats
    Ghr
    RDL
    Planks
    Single leg raises
    Glute Bridge
    Side plank

    Good workout today. Found a better racking position on front squats. Good energy from beginning to end, even had energy for foam rolling and stretches. Getting some kind of pain in lower back and glute on the right side, trying different things like modifying movement patterns, foam rolling, ice. Didn't get as much pain after this workout as the last one. Hopefully this condition will get better soon, not even sure what it is. But the workout was really good overall and the new racking position on front squats is going to be good.
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    Originally Posted by goodworkouts View Post
    Hi everyone. I'm recovering from some injuries and I've been back into lifting since the end of 2018. The physical therapy has finally been helping and so I've been able to increase my numbers for the first time in years.
    Congrats!!!
    Best wishes on staying injury-free.
    At age 61, I've exceeded all my prior PRs. Not “over the hill” yet. :)

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    Originally Posted by HomeGymChains View Post
    Congrats!!!
    Best wishes on staying injury-free.
    Thankyou!

    Today's workout was calves and tibialis, kind of a smaller workout.

    Standing Calves
    BW Tibialis
    Seated Calves
    Cable Tibialis
    Standing Calves
    Foam roll, stretch

    Good day, looking forward to next workout
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    Yesterday's workout

    Incline DB Press
    Cable Rows
    Overhead DB Press
    Pulldowns
    Cable Flyes
    Cable rear delts
    Y raises
    pullover
    internal rotation
    external rotation

    Pretty good day. Just getting some left shoulder pain on overhead press... Might just try high incline press (70-80 degrees) next time to see if it helps. Maybe I just don't have the shoulder mobility to press directly up. Other than that everything was good. Shoulder feels totally fine the next day.
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  19. #19
    Registered User goodworkouts's Avatar
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    everything's been good. doing the same style workouts.

    9/24 - biceps/triceps/forearms
    9/25 - legs/glutes/abs
    9/26 - calves/neck
    9/27 - chest/back/shoulders
    9/28 - biceps/triceps/forearms
    9/29 (today) - legs/glutes/abs

    everythings going well, strength climbing at a good rate, good nutrition, etc

    left trap started feeling funny today, not sure exactly why, will probably be okay tomorrow... could have been pressure on it from front squats, pressure on traps from RDL, but didn't feel it until after i did glutes exercises, laying on side, maybe put pressure on it while laying on side

    got to keep an eye on that, sometimes these things get better on their own overnight. hope its not a strain/pull
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  20. #20
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    left trap still had pain in morning but i did some light movements, lacrosse ball massage and stretch, then it pretty much got better. after that able to work out as usual.

    neck/traps

    neck curls
    neck extensions
    bb shrugs

    calves/tibialis

    standing bw calves
    standing bw tibialis

    good workouts, as always just steady progress
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  21. #21
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    chest/horizontal back

    incline DB press
    cable rows
    cable fly
    cable rear delt

    deltoids/vertical back/rotator cuffs

    wide grip bb front raise
    bb overhead press
    wide pulldown
    medium pulldown
    y raise
    pullovers
    internal rotation
    external rotation

    good workouts today. this might be too much for one day, thinking of spreading it out a bit further. instead of elbows out all the way on BB overhead press, I had them tucked a little more, seemed good for shoulders.
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