Tag Archive: exercising with injury


Aug 12, 2015

I am realizing that a thumbless grip isn’t a perfect solution… my forefinger, the next finger down on my hurt hand, is starting to get stiff and sore. I will have to be careful on the volume and the high reps while I tax my grip with weird stuff.

AM Workout

warmup: foam roll upper back, armpits; prone banded dislocations; Y Handcuffs; kneeling thoracic extensions; shoulder capsule stretches; 6-way DB Raises

Seated Smith Machine Shoulder Press (90 sec rests)

bar x 8
bar + 50 x 8
+70 x 8
+80 x 8
+90 x 8
+100 x 8

notes: figured if I couldn’t get in the DB cleans in the evening, would try to get some extra shoulder work in.

post: 15 min cardio

Just ran out of time, had to go back to work. Workout ended up being half rehab and half shoulder reppin it out stuff, not a lot of volume overall.

I was supposed to do heavy shoulder work in the evening, but plans got cancelled and no one was there to open up the strongman gym, so I wouldn’t have a log to use, and I wouldn’t be able to do the shoulder work I WANT, so I called an audible and went to a commercial gym for some deadlifts.

PM Workout

warmup: none

Deadlifts (thumbless, generous rests, SABOs)

160 x 5
200 x 5
240 x 5
*belt on*
315 x 2
370 x 2
370 x 2

notes: took long rests at the start because my low back hadn’t warmed up yet and it was stiff and sore. By the end if felt good though.

It was at this point I realized how my forefinger was doing, so I decided no block pulls, and moved on.

Closegrip Cable Rows (90 sec rests)

130 x 12
140 x 12
150 x 12
160 x 12

Bicep Curl Machine (90 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 18

notes: the machine is awkward, it keeps my arms moving in a set track of movement, but its hard to get direct bicep work in right now so I take what I can get.

Both workouts felt lame, like I had a lot left in the tank, but I have to be conservative right now I guess. Grip is healing and I had to make due with less than ideal schedule circumstances.

Aug 4, 2015

Upper body day today, but I wasn’t going to go too crazy, while I let my thumb heal. Grip still not there.

AM Workout

warmup: foam roll upper back, armpits; shoulder capsule stretch; facedown banded shoulder dislocations; Y Handcuffs

6 Way Raise (30 sec rests)

5s x 10
5s x 10
5s x 10

Cable Overhead Tricep Extension (30 sec rests)

8 plates x 20
8p x 20
8p x 20

Lying Cable Curls (rope attachment, 30 sec rests)

8p x 20
8p x 20
8p x 20

post: 15 min LISS

PM Workout Strongman stuff

warmup: none

Log Clean and Press (clean and press each rep, 90 sec rests)

130 x 2
130 x 2
130 x 2
130 x 2
130 x 2

notes: form improving, getting better with queues

Keg Press (2 min rests; varied hand placement set to set)

120 x 10
120 x 8
120 x 7
120 x 6

Circus Dumbbell Clean and Press

45 x FAIL

notes: I wanted to grab the giant dumbbell and practice a 2 handed clean, with the different hand placement on the press. The frame by itself is just 45 pounds, so it was a good place to start practicing the form. Unfortunately, cleaning and pressing even 45 lbs was something my mending hand did NOT like. It throbbed for 10 min, and then itched like HELL, it was an odd feeling. So I called it there, and went home.

Mar 17, 2015

Back from being sick!!

 

fasted cardio this am – about 30 min

just before noon, hit some shoulders

they have no rack in this gym, and my shoulders are still being weird when it comes to cleans, so I decided to be a puss and use the smith machine for now, lol

seated Smith Machine shoulder press (90 sec rest)

bar x 10
bar + 50 x 5
bar+100 x 10
+100 x 10
+100 x 8
+100 x 7
+100 x 5 DROP +50 x 7

notes: Ended the last set off with a quick drop set.

Cable Upright Rows (rope attach, 60 sec rest)

42.5 x 10
42.5 x 10
47.5 x 10
52.5 x 10
57.5 x 10

notes: This gym has heavy set of cables, so this was a good weight for me.

One Arm DB OHP (90 sec rest)

25 x 10/10
40 x 3/3
60 x 8/8
60 x 7/7
60 x 5/5
60 x 6/6
60 x 6/6

notes: Really went for this one. Increased the weight and decreased the rest from last week. Felt good!

Mar 13, 2015

Only had an hour with the trainer, so had to make it count.

Cleans

I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

30 lb x 8 per arm
45 lb x 8/8
50 x 8/8
50 x 8/8

notes: she was happier with my form near the end. not great, but better.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

20 x 10/10/10
20 x 10/10/10
20 x 10/10/10

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical

Mar 3

mid morning office gym shenanigans. decided to stop being a pussy and throw in some chest sets

Chest, Shoulders

Flat DB Press (90 sec rest b/w sets)

40s x 20
50s x 15
60s x 10
70s x 6
80s x 6
90s x 4
80s x 5
70s x 7
60s x 12
50s x 15
40s x 22

notes: run the rack, up and then back down. major limiting factor was my shoulder, hurt like a bitch on that first rep: you bring it to your chest as you lay down, get it in position, then press up. yeah, that part hurts. I need to learn a new way to DB press, at least how to load the DBs into position.

seated Smith OHP (90 sec rest b/w sets)

bar x 5
bar + 30 x 5
bar + 70 x 10
bar + 70 x 10
bar + 70 x 7
bar + 70 x 7
bar + 70 x 5.5

notes: I knew my shoulders would be zapped so I used the smith instead of free weights and just tried to get some pressing in, minus the stabilization. this way I figured if I failed, there would be little to no consequences. Shoulders looked juicy in the mirror! Well, juicy for me anyways. Pump was visible!! Fellow officeworkers in the gym were scurred

cable upright rows (60 sec rest)

67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10

notes: Went back to cables, felt good! Starting to get heavy, but good.

One Arm standing DB OHP (90 sec rest)

30 x 5/5
40 x 5/5
50 x 8/8
50 x 5/5
50 x 5/5

notes: Shoulders just too zapped at this point, so I ended it after 3 working sets.

post-workout: some LISS

Feb 12, 2015

 

Change of plans last-minute. I moved my more technical lifts until tomorrow, where my trainer can watch (and film). Today I worked late and busted out some cardi/abs

hanging knee raises

FAIL

notes: tried… just couldn’t hang my own BW right now, my right shoulder just gets too gnarly once my arm straightens.

prone leg raises (30-60 sec rest)

25, 21, 23, 20

Kneeling Rope Crunches (30 sec rest)

52.5 x 25
52.5 x 25
52.5 x 25
52.5 x 25

notes: MMC is hard for me on these, so I really try to emphasize the exhale and squeeze those upper abs within a small and tight ROM

cardio: 2.5 miles LISS elliptical

Feb 11, 2015

Double workout day!

AM Glutes/Hams

Got into the office gym in the AM to wreck my bum.

Glute Bridges (barbell, crosswise against bench, 30-60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

notes: Still getting comfortable with the MMC on these. For now, I keep focusing on trying to impregnate the ceiling.

Stepback Lunge (60 sec rest)

15 per leg
15
15
15

notes: no weight, just wanted to pump blood in there

Prone Leg Curls (60 sec rest)

120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

notes: Haven’t done these in a while, felt good, felt challenging.

Prone Leg Raises (30 sec rest)

16, 20, 12

notes: my hams and bum felt wrecked, so these were harder than usual.

post-workout cardio 1 mile LISS on the elliptical

then back to work. Not sure if I felt a ham pump… but it was hard walking up the stairs, lol! So maybe it was a pump or maybe I just smashed my bum to pieces.

PM Back

After work, I headed to another gym for more work.

Assisted Chinups (assist for 1/3 BW, rest varied between 30-90 sec)

10 hammergrip
2 widegrip… 3 hammergrip
9 hammer
7 hammer
8 hammer
8 hammer
6 hammer

notes: I had to share the machine with another dude, so the rest varied. I tried to do widegrip again… NOPE. My shoulder wasn’t having it, if I drop down past a certain point, it is no bueno. Rehabbin it slowly but surely.

1 Arm DB Row (60 sec rest)

100 x 6/6
100 x 8/8
100 x 8/8
100 x 2/2
100 x 5/5
100 x 8/8

notes: busy gym, had to move spots a few times. I started out with the weak side, and just matched the reps on my strong side. on set 4, I folded over a callus and crushed it, so that hurt like a bitch and I stopped.

Pulldowns (grip varied, 60 sec rest)

120 x 10 widegrip
120 x 10 closegrip
120 x 10 wide
120 x 10 close
120 x 10 wide
120 x 10 close

notes: felt some pump going on in my back! woohoo!

hyperextensions (30 sec rest)

15, 15, 15

notes: my low back was done for the day, so these hurt like a bitch.

After that, I took 10 min to stretch and release my low back: waterfall, spinal twists, “square” seated pose (yoga terms, don’t know how else to describe them)

post-workout: 1 mile LISS

Feb 10, 2015

Managed to get into the office gym in the morning for a quick shoulder workout. The plan was rep it out, keep rest low, see if I can get some pump.

OHP (60 sec rest, cambered bar, cleaned it from the floor to start the set)

45 x 5
80 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 9, Push Press x 1
115 x 5, Push Press x 3

notes: Just wanted to pump out reps this workout. So when strict press wasn’t happening any more, I used a bit of leg drive to finish the last few sets off.

Upright Rows (wide grip, cambered bar, 60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: hard on my shoulder girdle, but it’s been loosening up since 2 weeks ago.

One Arm DB OHP (60 sec rest)

20 x 8/8
35 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8

notes: Slowly building up weight. My right shoulder starts out pretty stiff, but feels a lot looser by the end.

post-workout cardio 1 mile LISS on the elliptical

Then I had to get back to my desk. I was going to do a second workout in the afternoon, but had to end up working late instead.

I am hoping I can get in a double workout day tomorrow now, instead.

During the workout, I saw some size going on in my shoulders. I don’t normally FEEL pump in my shoulders, I normally just SEE it, and today it looked like I had some. So that is a good start. Tomorrow, back and hopefully butt/hams.

Feb 6, 2015

Time for a shoulder-health and arms kinda day.

Clean & Press (cambered bar, elbow sleeves on)

75 x 3
125 x 1
135 x 3
135 x 3
135 x 2
135 x 3
135 x 3
135 x 3

note: I have not really done cleans on every rep before, but thought it would be good for me to give it a go. Lost my intensity on the 3rd working set and didn’t clean the 3rd rep. Learned my lesson, you need to ACCELERATE!!

Fun! Tiring but fun.

Superset Cable Face Pulls and Over&Backs (30 sec rest)

17.5 x 20 / 8 O&Bs
17.5 x 20 / 8 O&Bs
17.5 x 20 / 8 O&Bs

notes: It’s a heavy cable machine, but nevertheless I kept the weight light, the reps high, and the rests short. I was going to do 5 sets, but work called me and I had to deal with that for 5 min, so I moved on.

Z Press (30 sec rest)

45 (bar) x 8
45 x 8
45 x 8

notes: First time ever doing these! I just wanted to get used to the form. Weight will go up next time. Plus I didn’t really have a rack, and had to clean it off the floor as I sat on the floor. Awkward.

6-Way (60 sec rest)

10s x 10
10s x 8
10s x 10

notes: These were hurting my right shoulder on the lateral raise, but as my shoulder loosened up, these got easier. Still feel like my strength went down on these, I am used to using 15s.

Superset DB Curls and 1 Arm Tricep Extension (60 sec rest)

30s x 15 / 15s x 30
25s x 20 / 15s x 30
25s x 20 / 15s x 30

The bonus of not having directly worked arms in a while is that even after this meager effort, my arms have felt pumped and sore all night! Awesome

post-workout LISS cardio: 5 miles on the elliptical

Feb 3, 2015

Felt SO grumpy in the morning. I almost slugged someone on the bus. And then a union rep tried to give me a pamphlet outside my building and I thought they were selling something, so I went to bldg. security and tried to call the police on them, lol.

I must have been overtired. My mood tanks when that happens.

But I grinded my way through the day, and went to the gym after work for some shoulders.

OHP (30sec rest b/w warmups)

45 x 5
80 x 5
115 x 5

(inc rest to 2 min, elbow sleeves on)

135 x 8
135 x 7
135 x 6
135 x 5
115 x 6

notes: not used to reps this high on the OHP, my energy dwindled quickly. I tried to lighten the weight on Set 5, but to no avail, I was done. I would stop a set when the last rep was a grinder. I wanted smooth reps.

Upright Rows (wide grip, 60 sec rest)

95 x 8
95 x 10
95 x 8
95 x 8
95 x 10

notes: I tried closegrip, but my shoulder complained right away. Wide grip was still very tender on the right shoulder girdle, but made it work.

One Arm DB OHP (30 sec rest for warmups)

20 x 8/8
30 x 8/8

(inc rest to 60 sec)

40 x 8/8
40 x 8/8
40 x 8/8
40 x 8/8
40 x 8/8

notes: I decided not to go too heavy , get used to the movement, and get some smooth reps in. My shoulder doesn’t want a lot of grinder reps right now.

planks (on elbows, 30 sec rest or so)

60 sec, 45 sec, 60 sec

notes: Admittedly, I am never sure how shitty my form is, so I mentally play my trainer’s cues in my head the whole time to keep me from sagging.

post-workout LISS cardio: 1.23 miles on the elliptical

It was a light workout, volume wise, and I felt generally ok after it. not crushed like the last 2 days. thank gawd.