Making the Leap from Lurking to Logging

[astronut96]

9/22 Beyond 531 Pyramid - Deadlift

10 minute elliptical warmup plus dynamic lower and shoulder stretches

Sumo deadlift
65x10
95x6
120x3
137x3
155x5
137x3
115x8
Mis-counted on the last set - should have been 120.

BOR
50x10x3

Superset (front squat/good morning)

Front squat
55x10x3

Good morning
55x12x3

20 minute ROMWOD

Short and sweet, but felt good. The deadlift may be a PR but I'm too lazy to go back and check.

[astronut96]

Now the bad news ....

I had the follow up with the orthopedic doc to get MRI results, and I have a full thickness tear in my righ RC. It's what I expected but I'm still really bummed. He also said, and I quote, "your biceps area seems to be pretty trashed too."

He won't know for sure until he goes in to do the RC repair, but it's likely he will also perform a bicep tenodesis, where he will cut off the end of the long head of the bicep tendon and attach it to the humerus with a screw (according to google).

I've got a lot going on in October, so I'm thinking to schedule surgery the week after Thanksgiving. Work will be a bit slower then, and my son will be on holiday break from school a few weeks after so he can come home and help. When I had the left side repaired a few years ago, being without that hand sucked, but I'm right handed so it wasn't too bad. Being unable to use my right hand for weeks will thoroughly bite the big one.

Until surgery I'll continue to do what I've been doing, and keep progressing on lower body, and work to my shoulder limitations on upper body.

I feel similar to Lassie about her knee - I'm frustrated with the setback, but I'll be happy to have two well functioning shoulders for the first time in years.

[Partyrocking]

I hope the surgery goes well.

[anandagirl]

Dang. I'm sorry to hear this, but you'll be back in no time!

[astronut96]

I hope the surgery goes well.

Dang. I'm sorry to hear this, but you'll be back in no time!

Thanks ladies! I booked it today for November 30. We've got playoff and World Series tickets so no way am I screwing any of that up! The astros may screw it up but I won't! I've lived with it this long, 2 more months isn't going to kill me.

-----------------------
9/25 Beyond 531 Pyramid - Squat

10 minute elliptical warmup plus dynamic stretching

HBBS
45x10
75x5
95x5
115x5
130x3
145x4 --- woohoo!
130x3
115x7

RDL
85x10x3

Superset (wide stance squat/good morning)

Wide stance squat
60x10x3

Good morning
60x10x3

15 minute ROMWOD

I was a little scared of 145 but it felt good. I probably could have squeaked out one or two more, but 3 was my goal so I'm happy with 4.

[thehobbes]

Aww farkkkk! Why is everybody over here having surgery this winter? Like I always say, at least you guys aren't living in Little House on the Prairie times. If you tore your shoulder back then you were just going to have to suffer for life. It's incredible we now have a way to fix these things. How did you initially injure your shoulder?

[astronut96]

Yes it's amazing what can be fixed by modern medicine! The recovery absolutely sucks, but it beats lifetime pain.

On my left shoulder, I never really did anything specific other than not babying it when it started bothering me - obviously I couldn't do anything I wanted, but I didn't let it stop me too much. It hurt for 10+ years before I had surgery. Every couple years the pain would get pretty bad, and I'd go to the doctor and get a cortisone shot and a scrip for PT. Eventually they did an MRI and realized it was torn, and it was repaired 4 years ago.

On this one (the right), it's been bothering me for a couple of years, but about 6 months ago on my first working bench set, I felt and heard something different (thankfully on the way up since I didn't have safeties on). It has been much worse ever since - almost constant low-mid level pain and weakness, and more limited ROM. I'm speculating that that was when I damaged the bicep, but who knows. The surgeon who did my left shoulder predicted that I'd eventually have to have the right done, just because of my bone structure, so I guess I'm prone to injury in that area.

When it's done and I can get back to lifting, you can bet I'll be much more cognizant of feeling and form. I've been warming up and stretching better, but I need to up my game even more when I get back at it. Between now and surgery, I'm honestly not too concerned about causing further damage.

[astronut96]

9/26 Beyond 531 Pyramid - Bench Press

10 minute elliptical warmup plus dynamic upper body stretching

Bench press
45x10
55x8
65x5
70x3
75x4
70x3
65x7
Being very careful with bench and trying not to push it beyond what my shoulder can handle at the moment. I'm using the safeties and they sit just higher than my chest when arched, but I'm restricting ROM to that level anyway. As the weight gets heavier I'm afraid of dropping it also, so it all works out.

Skipped incline press as it just hasn't felt right.

Superset (Lat Pulldown/machine assisted dip)

Lat Pulldown
85x12x3

Machine assisted dip
85x10x2
85x12
I'm using a bunch of counter weight but that's okay!

Superset (pec deck/cable row/face pull)

Pec deck
50x12x3

Upright cable row
50x12x3

Face pulls
45x12x3

20 minute ROMWOD

I'm hoping that continuing to work my shoulder and the surrounding areas will help recovery after surgery. As long as I listen to my body and stay within the limits of my pain tolerance I should be okay I think. I took a similar approach the first time, but I think I'm a much smarter lifter now - back then I used mostly machines. I truly believe it helped then, so I'm hopeful this recovery will be even better.

[astronut96]

9/27 Beyond 531 Pyramid - Deadlift

10 minute elliptical warmup plus dynamic lower body stretching

Sumo deadlift
65x10
95x6
130x5
145x3
165x4
145x3
135x7
Was too lazy on the last set to switch out the plates for 5lbs to get to 130.

Leg press
226x12x3

Superset (cable wood chop/front squat/good morning)

Standing cable wood chop
35x12x3 each side

Front squat
55x10x3

Good morning
55x10x3

The first set of FS always feels so awkward - the las set is usually the best.

20 minute ROMWOD

I'm really liking this combo of exercises. My legs are shot by the end, and that's really why I threw in the cable ab exercise - to break it up a bit, but I feel so strong afterwards.

Happy Friday everyone!

[astronut96]

Very light and short back & shoulder day

9/29 Beyond 531 Pyramid - Rows

10 minute elliptical warmup plus dynamic upper body stretches

BOR
45x10
50x8
55x5
60x3
65x7
60x3
55x8

Superset (incline DB press/incline DB flies)

Incline DB press (total weight)
40x10x3

Incline DB flies (total weight)
30x8x3

One arm DB row
25x12x3 each side

Front to lateral raises (total weight)
10x12x2

15 minute ROMWOD

Incline presses didn't feel great but at this point I'm just trying to maintain until I go under the knife.

At the bf's family farm for the weekend and the weather should be pretty awesome, so looking forward to a nice weekend, practicing on my new toy, a Honda Grom - a little 125cc on/off-road motorcycle - and working outside. This is one of my favorite places to be .... love it here!

[anandagirl]

Oooh sounds fun! Hope you had a great weekend!

[astronut96]

Oooh sounds fun! Hope you had a great weekend!

Thanks A-girl! We did!

When I started this cycle, I moved squats to day 1 since I tend to eat the most food/carbs of my week on Sunday. Well, I guess I overdid it yesterday and between the pizza, beer, and cake, my stomach was in revolt last night. Better this morning but still a bit queasy, so my lifting was cut short. Had I been at home I would have suffered through it, but I didn't want to take a chance of barfing in front of my co-workers.

10/2 Beyond 531 Pyramid - Squat (Week 4)

10 minute elliptical warmup plus dynamic lower body stretching

HBBS
45x10
75x8
105x5
120x5
135x6
120x5
105x7

RDL
75x12x3

20 minute ROMWOD

And, that's it! Skipped wide squats and good mornings. I may do them tomorrow but it will depend on time.

[astronut96]

10/3 Beyond 531 Pyramid - Bench Press (Week 4)

10 minute elliptical warmup plus dynamic upper body stretching

Bench press
45x10
50x8
55x5
60x5
65x8
60x5
55x10

Smith machine incline press
45x10
50x10x2
Lowered the incline and these felt much better!

Superset (Lat Pulldown/machine assisted dip)

Lat Pulldown
85x12x3

Machine assisted dip
85x12x3

Superset (cable row/face pull)

Upright cable row
50x12x3

Face pulls
50x12x3

20 minute ROMWOD

[astronut96]

10/4 Beyond 531 Pyramid - Deadlift (Week 4)

10 minute elliptical warmup plus dynamic lower body stretching

Sumo deadlift
65x10
95x6
120x5
135x5
150x7
135x5
120x8

Leg press
206x10x3

Superset (cable wood chop/front squat/good morning)

Standing cable wood chop
40x12x3 each side

Wide squat
60x10x3

Good morning
60x10x3

Wide squats were supposed to be front squats but my wrist, forearm & shoulder didn't want any part of those. Can't say I'm all that broken up a bout it.

15 minute ROMWOD

[astronut96]

10/5 Beyond 531 Pyramid - Rows (Week 4)

10 minute elliptical warmup plus dynamic upper body stretches

BOR
45x10
50x8
55x5
60x5
65x7
60x5
55x10

Superset (DB press/DB flies)

Incline DB press (total weight)
40x12x3

Incline DB flies (total weight)
30x12x3

Superset (back extension/cable crunch)

Back extensions
BWx12

Cable crunch
40x15
50x15
60x15
Trying to find the right weight

Superset (cable crossover/plank/Russian twist)

Cable crossover
40x12
50x12x2

Plank
:45x3

Russian twist
15x24x3

20 minute ROMWOD

[astronut96]

10/9 Beyond 531 Pyramid - squat (week 5)

10 minute elliptical warmup plus dynamic lower body stretching

HBBS
45x10
75x8
95x5
115x3
130x3
145x5
130x3
115x8

RDL
85x10x2
85x12

Superset (wide squat/good morning)

Wide stance squat
60x10x3

Good mornings
60x10x3

20 minute ROMWOD

Almost forgot .... ASTROS WIN!!!! On to the ALCS!

[anandagirl]

Almost forgot .... ASTROS WIN!!!! On to the ALCS!

Yeah!

[astronut96]

10/10 Beyond 531 Pyramid - Bench Press (Week 5)

10 minute elliptical warmup plus dynamic upper body stretches

Bench press
45x10
55x8
60x3
65x3
70x6
65x3
60x10

Smith machine incline press
55x10x3

Superset (Lat Pulldown/machine assisted dip)

Lat Pulldown
90x12x3

Machine assisted dip
95x8x3

Superset (upright cable row/face pulls)

Upright cable row
50x12x3

Face pulls
50x12x3

20 minute ROMWOD

That's all folks!

[astronut96]

10/11 Beyond 531 Pyramid - Deadlift (Week 5)

10 minute elliptical warmup plus dynamic lower body stretching

Sumo deadlift
65x10
95x6
125x3
145x3
165x7
145x3
125x10

Superset
Standing cable wood chop
45x12x3 each side

Leg press
226x10x3

Superset
Narrow stance squat
65x10x2

Good mornings
65x10x2

20 minute ROMWOD

Deadlifts felt all wrong last week, so I refreshed my memory on proper form and cues the night before this workout, and they were so much better. I'm pretty sure 165 is the most I've ever pulled, and it came up pretty easy. Amazing what good form will do!

[astronut96]

10/13 Beyond 531 Pyramid - Rows (Week 6)

5 minute elliptical warmup plus dynamic upper body stretches

BOR
45x10
55x8
63x3
72x3
81x5
72x3
65x7

Superset (DB press/DB flies)

Incline DB press (total weight)
40x12x3

Incline DB flies (total weight)
30x10x3

Superset (suspended row/plank/Russian twist)

Suspended row
12x2

Plank
:45x2

Russian twist
15x30x2

20 minute ROMWOD

This was half-hearted because I just wasn't into it, was in a hurry and at home so had to modify.

[astronut96]

10/16 Beyond 531 Pyramid - squat (week 6)

10 minute elliptical warmup plus dynamic lower body stretching

HBBS
45x10
75x6
100x5
120x5
135x3
150x3
155x1
135x3
120x5
I wussed out and rounded down instead of up on the working sets, then got mad at myself and did one extra at 155 just to prove to myself I could.

RDL
90x10x3

Superset (wide squat/good morning)

Wide stance squat
60x10x3

Good mornings
60x10x3

20 minute ROMWOD

Form didn't feel totally solid on squats - I kept letting myself get distracted. But I got all reps plus an extra so I'll take it.

[astronut96]

10/16 Beyond 531 Pyramid - Bench Press (Week 6)

10 minute elliptical warmup plus dynamic upper body stretches

Bench press
45x10
55x8
65x5
70x3
75x6
70x3
65x7

Smith machine incline press
55x10x3

Superset (Lat Pulldown/machine assisted dip)

Lat Pulldown
95x12x3

Machine assisted dip
95x10
95x9
95x8

Superset (upright cable row/face pulls)

Upright cable row
50x12x3

Face pulls
50x12x3

20 minute ROMWOD

[astronut96]

10/20 Beyond 531 Pyramid - Deadlift (Week 6)

10 minute elliptical warmup plus dynamic lower body stretching

Sumo deadlift
75x10
105x6
135x5
155x3
175x6
155x3
135x8

Superset
Standing cable wood chop
45x12x3 each side

Leg press
246x10x3

I skipped the narrow stance squats and good mornings because I was tired and pressed for time. These baseball games are an emotional toll but we're having a lot of fun. Tonight the Astros either move on to the World Series or the season is over. Either way, we'll be there!

20 minute ROMWOD

[astronut96]

Astros are going to the world series!!!

[astronut96]

De-load week

10/23 Beyond 531 Pyramid - Squat (Week 7)

Warmup was house cleaning today

HBBS
45x10
65x8
85x5
100x5
115x5
100x5
85x5

RDL
75x12x3

Superset

Wide-stance squat
55x10x3

Good morning
55x10x3

15 minute ROMWOD

I'm on vacation this week ...yay! Got a lot to do around the house, and I need to buy new couches, but I'm so going to enjoy the time off. World Series starts tomorrow in LA. We'll be at the games here in Houston Friday-Sunday.

[astronut96]

First things first ..... THE HOUSTON ASTROS ARE WORLD SERIES CHAMPIONS!!! For the first time in team history ... 55 years.

My lifting and diet has suffered a bit during the last month of baseball, but it’s been totally worth it. We started getting a mini season ticket plan (28 games) 3 years ago after my mom died and I decided that life is too short to not do the things that bring you joy (my mom and I shared a love of baseball & the Astros). Anyway, with the tickets is an option to buy a package that includes tickets to all playoff & World Series home games. We bought the package this year and had such a blast at all the games - never experienced anything like it. The World Series was 7 great games, made even better when my favorite team of 30+ years won. The parade was yesterday and a million people showed up in downtown Houston to celebrate. What a ride!

Last week, we were crossing the street in front of the stadium and I, being the klutz that I am, tripped and came down HARD on my knees, but my right knee took the brunt. Thankfully it was chilly so I had jeans on so it wasn’t scraped too badly, but it immediately started swelling and was pretty painful for several days in what I assume is the PCL. It gave me a good excuse to not worry about the gym during a week of late, stressful nights, but I wanted to test it this weekend before getting back on track Monday.

So, here is my short, light-ish squat session today.

Spent the morning cleaning and walking the dog so I didn’t bother with the elliptical, but did some dynamic stretching.

HBBS
45x10
65x8
85x6
100x5
115x5
100x5
85x5

RDL
75x12x3

Superset
Wide stance squat
55x10x2

Good morning
55x10x2

Rear part of my knee was getting a little grouchy so I stopped it there, but it felt good enough during squats that I feel confident for Monday..

Did a 40 Minute ROMWOD that focused a lot on quads, groin & hamstrings and while it was uncomfortable putting weight on my knee in a kneeling position, it felt better the longer I was in the poses. Except frog - that hurt because the inside of both knee caps are still bruised.

I hope everyone is having a great weekend! Got to go catch up on journals now.

[anandagirl]

Ouch! I was just remembering my nasty fall last year and skipped squatting for a few weeks i think Hope you're 100% soon!

[astronut96]

Ouch! I was just remembering my nasty fall last year and skipped squatting for a few weeks i think Hope you're 100% soon!

Thanks Ananda! I remember that fall. I’m so glad that ice is an extreme rarity here!

—————————

Got to catch up ...

11/7 Beyond 531 Pyramid - Squat (Cycle 2, Week 1)

10 minute elliptical warmup plus dynamic lower body stretching

HBBS
45x10
75x6
95x3
115x5
130x5
145x6
130x5
115x7

RDL
75x12x3

Superset
Wide stance squat
60x10x3

Good mornings
60x10x3

20 minute ROMWOD

Knee felt okay, though it’s still a bit inflamed.

—————————-

11/9 Beyond 531 Pyramid - Bench Press (Cycle 2, Week 1)

10 minute elliptical warmup plus dynamic upper body stretches

Bench press
45x10
50x8
55x5
65x5
75x7
65x5
55x10

Smith machine incline press
50x10x3

Superset
Lat Pulldown
80x12x3

Assisted dip
80x12x2
80x10

Superset
Upright cable row
50x12x3

Face pull
50x12x3

20 minute ROMWOD

———————-

11/10 Beyond 531 Pyramid - Deadlift (Cycle 2, Week 1)

5 minute elliptical warmup plus dynamic lower body stretching

Sumo deadlift
65x6
95x5
120x5
140x5
160x8
140x5
120x8

Form was off for some reason, just felt out of sorts.

Superset
Cable wood chop
45x12x3 each side

Incline leg press
186x12x3

Superset
Narrow stance squat
60x12x2

Good mornings
60x12x2

Was running late so ditched the last set

12 minute ROMWOD

We’re leaving for Vegas Thursday afternoon, so this will likely be another 3 workout week instead of 4. Shoulder surgery is scheduled for 11/30 so I want to get as much lifting in as I can before I’m out of commission for awhile, but I’m not going to beat myself up if I don’t get 2 upper body sessions every week between now and then.

[anandagirl]

Oooh have fun in Vegas!!!

[astronut96]

Thanks Ananda!


11/13 Beyond 531 Pyramid - Squat (Cycle 2, Week 2)

10 minute elliptical warmup plus dynamic lower body stretching

HBBS
45x10
75x6
95x4
120x3
140x3
155x4
140x3
120x7

RDL
90x10x3

Superset
Wide stance squat
70x10x3

Good mornings
70x10x3

20 minute ROMWOD

Squats didn’t feel too bad but my legs have been toast the rest of the day. At some point I need to figure out how to record video - I’ve done it at the gym before but only when it was empty.

Happy Monday!