Tag Archive: injury

15 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean once, medium rests)

80 x 3
110 x 3
130 x 3
145 x 3
160 x 3
*wrist wraps on*
180 x 3
200 x FAIL
200 x FAIL
200 x FAIL, wipeout

notes: This was the log work I didn’t feel up to on Wednesday. I must be psychic. 180 was smooth enough, but when I went for 200 I couldn’t keep my footing, twice. I got mad and went for a third, but I totally stumbled back, and tried to control the log on the way down, but because of the stumbling my left foot was out of place, and I dropped the 200 lb log square on my foot. Ouch!

Honestly, I should have just dumped the log like an ejector seat. But you always feel bad about banging up someone else’s equipment, so my instinct was to control the descent. Anyways, I walked around for a bit, took off my shoe, my foot looked ok, it was throbbing after a few minutes. Nothing seemed broken. I decided to put on some thick winter socks, and do the rest of the workout in socks.

Bench Press (medium rests)

bar x plenty
135 x 5
185 x 5
*wraps & sleeves*
215 x 8
215 x 8
215 x 8

Closegrip Bench (wraps, sleeves, medium rest)

230 x 3
230 x 3

Spoto Press (wraps, sleeves, medium rests)

205 x 8
205 x 8
*took sleeves off*
205 x 8

notes: by the last set, my elbows were bruising up, so I wore the sleeves too long

One Arm DB Rows (long rests)

105 x 12/12
105 x 12/12
105 x 12/12
105 x 12/12

Superset: Strict DB Side Raises & DB Front Raises (short rest)

12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: while this was going on, someone agreed to give me a ride and they were leaving so I ended the workout then and left. By this point my foot was too swollen for a shoe anyways, so I was happy to get a ride back home.

Currently resting the foot up and observing the bruising.

Today was all about the chest! What’s better than a chest workout? TWO chest workouts? It’s not overtraining… it’s overGAINING *gunshot*

Due to various circumstances it would take too long to type and not worth reading, both workouts were at the office gym. Afternoon workout was with a coworker.

AM Chest

flat DB Press, some rotator cuff work (60 sec rest)

40s x 14 / 15 lb DB taken through ROM, 15 times per arm
50s x 10 / ROTO
60s x 10 / ROTO
70s x 6 / ROTO
80s x 6
90s x 1
90s x 2

notes: Only did rotator cuff work until I felt loose.

Actually rather embarrassed here at my lack of strength. I am better than this, but my shoulder got cranky right away. I intended to bang out 20 reps with the 40s, and the left shoulder hurt immediately. I had to go slow and deliberate and keep the reps low on every successive set. By the time I got to the 90s, my loss of strength was clear. On my first set, a skinny ectodouche hovered over me on his way to go do crunches, and it threw me off. So I decided to do a second set, but now with no distractions, it still wasn’t happening. Mad and sore, I wandered off to the Smith Machine.

flat Smith Machine press (45 sec rest, wide grip, constant tension, stay in mid ROM and pump out reps, no lockout or touch your chest)

2 plates x 15
2 plates x 13
2 plates x 15
2 plates x 15

notes: got in some good chest work here. felt a bit better.

Decline DB Fly

20s x 15

Low to High Cable Fly (45 sec rest)

55 x 15
55 x 15
55 x 15
55 x 15

notes: the cables were busy so I tried decline DB flys, did not like the feeling on my shoulder. But then the cables freed up so I went back to them. This cable is heavy so the weight seemed appropriate.

Generally disappointed in the chest session, so I resolved to do more after work. Coworker joined me, doing his own thing for the first half and then realizing he doesn’t know a damn thing and asking if he can do what I’m doing in the second half, LOL.

PM Shoulders, Chest

Superset Seated Smith Shoulder Press and Face Pulls (rest varied, see notes)

70 in plates x 12 / 22.5 x 15
(rest approx. 90 sec)
70 in plates x 12 / 22.5 x 15
(no rest)
70 in plates x 12 / 22.5 x 15
(no rest)
90 in plates x 12 / 27.5 x 15
(rest approx. 2 minutes?)
90 in plates x 12 / 27.5 x 15

notes: Right after my first set, my coworker wanted to talk to me about how he felt SO sick, and had NO energy. blah blah.

Feeling peeved, I did the next 3 supersets back to back with no rest, haha. Then he came up to me again and asked if I could lend him headphones, so I went off to my locker to grab him some. Then did my 5th set. ANNOYING!!

Twist Press (60 sec rest)

50s x 10
55s x 10
60s x 9
55s x 10
50s x 10
45s x 12
40s x 15

notes: I had intended to go up to 65s, but when I got too tired to do a 10th rep on the 60s, I decided to go back down the rack, and dip a few sets lower and go higher reps.

These felt good, WAY better than the regular flat press from the AM.

leaning Strict Cable Side Raises (no rest back and forth arm to arm)

12.5 x 12/12
12.5 x 10/10
12.5 x 10/10

notes: Heavy cable! No 20s for me, haha. When I was doing this, my coworker got jealous, so after I was done I showed him how to do these and he did 2 back to back sets.

Rear Delt Cable Fly (traded sets with my coworker, 45 sec or so in between)

35 x 15
35 x 15
35 x 15

notes: He had never done these before, so I led him through some sets.

DB Shrugs (back and forth with coworker, approx. 20 sec rest, lol)

100s x 15
100s x 12
100s x 10

notes: When he picked up his 50s to do his, he said it felt too rough in his hands, so he would only do a few reps and rerack them. So I would then immediately again do mine, lol. Made the rests deadly short!!!

And that was that! Headed home.

I am BEAT UP right now! Ugh, double workout days on low carb are DEADLY.

Cut Day 88, Chest, Tri

Argh! The new office gym SUCKS! It has dumbbells, bench press, cambered bar, smith machine, prone curl, cardio machines. that’s it. back choices very limited, leg choices very limited. pretty weak.

I wanted to get in early and do some stuff, but it was my first day there and I couldn’t get access until other people showed up around 9 am. By then my boss was there and he wanted to work, so I had to push my workout off until lunch, even though I had a stomach full of pwo just percolating and going nowhere. Finally made it in at lunch.

Superset Incline DB Press and Rotator Cuff Work (bench one setting above flat, 60 sec rest)

35s x 12 / 15 lb DB taken through ROM 15 times per arm
50s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO
70s x 12 / ROTO

notes: That last set was a real grinder towards the end. My left shoulder was being a whiny ass hole, so I realized I had to take it easy.

Incline DB Fly(bench one setting above flat, elbows bent, 45 sec rest)

35s x 10
40s x 10
45s x 9
45s x 7

notes: Shoulder was still groaning quite a bit, had problems even pressing the DBs up to the start position.

Smith Machine Flat Press (constant tension staying in mid ROM, varied grip each set, 45 sec rest)

2 plates x 15
2 plates x 15
2 plates & 2 quarter plates x 8
2 plates & 2 quarter plates x 10

notes: thought it would be easier if I didn’t bring it all the way down to my chest, and a smith machine sounded safer, so I avoided lockout and just kept pumping them out with constant tension until I couldn’t any more. I varied my grip each set: in close the first set, out widest second set, brought my grip in one fingerwidth each following set.

Incline Skullcrushers (45 sec rest, bench one setting above flat, bring bar down to past head)

60 x 15
60 x 15
60 x 15

notes: realized I was running out of time and had to get back to work

one arm DB extension (30 sec rest after both arms)

25 x 12/12
25 x 10/10
25 x 11/11

And that was it, scraped up my sorry ass and went back to work. A disappointing session, but I did what I could.

Being carb load day, I decided profit from it to do a morning session and an evening session with the trainer.

Was at the gym around 6 AM, and who do I see there? One of the deadlift ladies from yesterday. Training Back. Apparently, she trains Back every day… she is the CT Fletcher of backs. I thought I was awesome training it twice a week, apparently I have been schooled.

Superset Seated Military Press and Rotator Cuff Work (45 seconds rest)

95 x 12 / 15 lb DB taken through rotator cuff ROM 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO

notes: I like to do it standing, but both the racks were taken with people doing much cooler exercises (squats and deadlifts) so whatever.

Seated DB Power Cleans(30 sec rest)

15s x 15
15s x 15
15s x 15

notes: Getting more comfortable with my form, activating the shoulders, keeping the elbows high and exploding up. A few more sessions and I should be ready to move up in weight.

DB Twist Press (60 sec rest)

50s x 10
55s x 10
60s x 10
65s x 6
60s x 8
55s x 10
50s x 10

notes: My shoulder got DARN tired right about here.

Leaning Side Cable Raise (did 2 sets back to back no rest, rested 60 seconds, 2 more sets back to back)

20 x 15/15
20 x 15/15
20 x 15/15
20 x 12/12

notes: I was going to do 3 sets back to back, but I got caught chatting with the daily back training lady after Set 2, so to balance it out I did another double set right after.

Rear Delt Cable Fly (30 sec rest)

55 x 15
55 x 11
55 x 13
33 x 15

notes: My rear delts just gave out quick on me on this one. The second set I was worn out, so the third set I tried to power through it, sensed I had lost both control and a good sense of the contraction, so I dropped the weight and did a 4th set and did it slow and tried to feel the squeeze.

DB Shrugs (30 sec rest)

95s x 15
100s x 12
100s x 10

notes: Always focusing on up and back, occasional holds at the top. Loving the veins on my arms on this one This gym doesn’t go higher than 100s, so I will have to either move to BB, or play around with higher reps and shorter rests. I just like using DBs for this.

Then I realized I had to head to work, so I took off.

Day of work, carbs carbs carbs!

Went to the studio to meet up with the trainer for some leg work.

Front Squats (to parallel, cross grip, 45 sec rest)

bar x 10
95 x 10
95 x 12
95 x 15
95 x 15

notes: Finally getting more comfortable with these. Trainer thinks my form is good enough for me to move up in weight, so yay.

DB SLDL (45 sec rest)

70s x 10
45s x 12
45s x 12
45s x 12

notes: I specially requested this variation because I can’t feel it properly when I do it on my own. After trying out the 70s, trainer wasn’t happy with my form and I wasn’t feeling it in my hams. So we dropped the weight bigtime and did it slow and low, and I felt the hams much better. She said my form was much better by the end, and hopefully I can move up in weight. Just like the front squats, I wanted to work on the movements I suckballz at, and DB SLDL is one of them.

Superset Leg Extensions, Vertical Leg Press, Foam Roller (rotated between the 3 without stopping)

160 x 15 / 6 plates x 25 / roller 5 minutes
160 x 15 / 6 plates x 25 / roller 5 minutes
160 x 15 / 6 plates x 25 / roller 5 minutes

notes: this is where the workout tanked. During the vertical press (which is MUCH harder than the 45 degree press, no 22 plates for me on the vert press, ROFL), 6 plates was going to be my warmup, and instead my left IT band tweaked on me and started popping and burning. So I spent 5 min foam rolling on the spiky foam roller, then back to extensions. We worked the foam roller into the work, and it chewed up a LOT of time, but I think I needed it.

unfortunately after this we had burned through the session, so I had to throw in the towel. Kind of an aborted leg session, sorry guys.

Still, a double workout day. Not gonna stop working hard because I know you all won’t!

I have been away for a while, sorry!  I haven’t been skipping workouts, just fell behind with posting.

Actually, some bad news – I am worried I might have a hernia from when I dropped the dumbbell on myself a few weeks back!  I have a doctors appt soon and I will get something conclusive ASAP.  For right now, it doesn’t hurt.  However…

I think I need to take it easy on training for a while until I know if I have a tear or weakening in my abdomen wall or not.  The plan for now is to do just isolation exercises, let the core rest until I get the all-clear from the doctor.  I am in Standby mode for now, meaning isolation exercises, go for endurance and calorie burn over building strength.  As soon as I am clear to lift for strength again, I will go back to heavy compounds.

Please note this doesn’t mean I won’t go to the gym, or go to the gym less often, or lift light or lift without intensity!!  I intend to go hard at the gym, just that I will try and keep my core out of it while I rehab.  I intend to go as heavy as I can on the isolations with short rest and lots of supersets.

Monday I headed to the studio to meet up with the trainer.  We spent some time reviewing my goals, which only left us with so much time to workout, so we decided to stagger leg and shoulder sets!  It makes for a very tiring workout, trust me.

(30-60 sec rest b/w supersets)

A. Superset:  Leg Extensions and DB Side Raises

120×15 & 20s x 15

140×15 & 20s x 15

150×15 & 20s x 15




notes:  I tried to keep strict form on the side raises, straight arms, or forearms never above elbows.  I always find these awkward to keep good form on, so I need to keep the weight low to really target the shoulders.

B.  Superset:  Prone Leg Curls and Full Front Raises

95×15 & 30×15

95×15 & 40×15

95×15 & 40×15




notes:  I had never done full front raises before, so this was fun!  I had to fight hard to keep from swinging, and it got quite challenging by the end.

C.  Rear Delt Cable Fly





D.  stationary bike with varying speeds, 10 min

Ok, so this was a pretty short workout for me, but I had a lot of planning and arranging to do!  Supersetting them together though kept the intensity up, so I feel like it was still a good challenge.  Stay tuned for more exciting stuff to come!


High carb day today! I was excited!  Quinoa! Sweet Potato! Peanut Butter! Jam! Oatmeal!

First things first, I wanted to earn it.  I went to the gym first thing in the morning BEFORE those lovely carbs, for some fasted cardio.  Came back home, carbssssss

Went to work, more carbsssss.  My mood was pretty high, I was feeling great!  A coworker asked if I wanted to go the office gym at lunch and I thought, why not?  I can do some shoulders.

Lunchtime Shoulders:  (30 sec rest b/w sets)

Seated Military Press:  warmup, 110 x 10, 10, 8, 6

Barbell Front Raise:  55 x 10, 10, 10

Arnold Presses:  35s x 6, 9, 3

notes:  WOAH, stop the press.  What’s going on?  Right away in the Arnold press, my right elbow HURT as I came to the bottom of the movement.  I rested a little, tried another set.  It kept hurting.  Rested a bit more, tried again, more hurt.  So I said F this, and I stopped the workout.  No more shoulders.  Went back to work.


Back at work, all those rich tasty carbsssss I enjoyed turned on me.  My stomach got upset, it was all too rich for me to handle all of a sudden.  I drifted through the afternoon feeling rough, and resting my elbow.

After work, I headed to the studio and told my trainer what’s up.  We decided to keep on with arms as scheduled, but we would improvise the workout, and see how my elbow responded.  Go light when we need to, go heavier when we can.

Arms & Abs – Supersets (30 sec rest b/w supersets)

ez bar curls & straightbar pushdowns:  A. 60 x 12, 12, 12 & B. 90 x 12, 110 x 12, 130 x 12

light curls

light curls



hammer curls w/ rope & overhead tricep extensions:  A. 60 x 20, 70 x 20, 80 x 20 & B. 70 x 20, 80 x 20, 20

don't let me see the camera!

don’t let me see the camera!

db hammer curls & single arm cable extensions:  A. 30s x 12, 35s x 12, 12 & B. 50 x 12/12, 12/12, 12/12



high cable curls & reverse grip pushdowns:  A. 80 x 12, 90 x 12, 100 x 12 & B. 80 x 12, 90 x 12, 100 x 12




Abs:  straight leg (s0rta) hip lifts & toe touches  15&12, 3 sets


Notes:  there were a few exercises in there we had to discard as they hurt my elbow or pulled on my scapula.  but we got it done.  Workout didn’t feel too bad!

Finally the office was free so we could check my weight!  And….. I am up a pound.  What the fuck.

It could be the new diet, it could be all that water I chugged during the workout.  It could be my upset stomach.  For whatever the reason, up a pound.  On the other hand, we checked my measurements and I have physically shrunk.  I am smaller, less inches around, but I weigh more.  Sigh.

So it has been a “zig zag” day.  I zig zag with my carbs to keep my body confused, and my energy zigs while my stomach zags and becomes upset.  My inches zig and my pounds zag.  My shoulder workout zags and my arm workout zigs.  Just a mixed day of highs and lows and I am not sure whether to call this a good day or not.

I shouldn’t be too pissed, but this is a competition, and a really short one at that, and I have no chance with lots of “oh well, you tried your best” self-talk.  I am going to stick to my diet and workouts like glue (like I always do) and see if my weight drops again, or else I might be screwed.

Late-night workout

Tuesday, the day just got away from me.  Supplement shopping, food cooking, food prep, general tiredness.  I thought I could slip away at lunch during work for a workout, but it just wasn’t possible.  So now here it was in the evening, ate my dinner, more food cooked, deciding workout or no?  This time I chose to hold nothing back, and went to the gym.

8 pm crowd is definitely a different crowd than 5 pm crowd.  Less chatty, more get in, get it done, get out.  A sober crowd.  No older gentleman, they tend to be in bed by 8, hahaha.  Now, 6 am crowd?  Lots of older dudes.  8 pm crowd?  Night owls and desperate people, like me 🙂

My main worry was that I would be too ramped up to get a decent night’s sleep when I got back home.  But the work had to get done, and I either let it slip by a day, or take it head-on, inconvenience and all.

Chest & Back:

Lying T-Bar Row (30-45 sec rest) 70 x 12, 90 x 12, 135 x 10, 10, 10, 10

Widegrip Pulldowns (30 sec rest) 120 x 10, 135 x 10, 150 x 10, 165 x 10, 180 x 10, 195 x 10, 210 x 10, 225 x 5, 5

closegrip row 100s set:  30, rest 70, 30, rest 40, 25, rest 15, 15

flat smith press (30 sec rest) (weight does not include bar) 50 x 10, 100 x 6, 140 x 10, 10, 7, 5

incline db fly (30 sec rest) 50s x 12, 12, 12

flat db press (30 sec rest) 70s x 10, 8, 7, 5

cable crossovers (30 sec rest) 100 x 12, 121 x 12, 143 x 12, 165 x 10, 9

notes:  I wasn’t so strict about the sets tonight.  My plan was to see how my Teres (shoulderblade) felt, test out different weight, and keep doing sets until I felt ready to move on.  T-Bar rows felt good at 3 plates so I kept doing them until I instinctively wanted to walk away, which was after 4 sets at that weight, ha.  Widegrip pulldowns felt good, I started light and kept climbing until I couldn’t do 10 reps with control, and then stayed at that weight.  In the end it was 9 sets of that.  Closegrip rows I would do reps until the Teres felt sore.  So it was a light workout for that area specifically, and decided to only do one 100s set, not two as per usual.  Chest work felt fine on the Teres, but my pecs just got wore out, haha.  I went lighter on the flys because the weight I wanted was taken, so I just went slow with the 50s, and held it at the bottom for a sec or two to get a stretch.  By the time it was time for flat db press, I was tired as heck, so my reps kept slipping.  Cable crossovers felt good though, I kept my arms straight and worked my way up like I did with the pulldowns.

And you know what my reward was?  I looked in the mirror at the gym and saw a completely different person than the one I knew for years.  Someone leaner, meaner, committed and focused.

How about you?  Any good workouts?

Start of Week 4

After the good news on Friday, I began to think ahead to Week 4 – how can I do things better than Week 3?  It may sound crazy, but this challenge only runs until the end of July, just a few weeks left!!

Luckily, my trainer is of the same mindset as me.  She prepared a new diet plan for me (thanks Les!) which will take me into the realm of carb cycling… I already cycled carbs a bit when I was having cheat days, but this time no cheat days only high and low carb days.  For more info on carb cycling, why don’t you check out my trainers blog??  Lots of good info!


I need to stock up on groceries and supps, so I will have to start it on Wednesday.  But looking forward to it!


I had been icing my Teres Major lots, so Sunday I wanted to do some shoulders, test the wings out.  Arms and Shoulders.

Sunday Workout:

Machine Lat Raises (30 sec rest) 90 x 8, 8, 8, 8, 8, 8, 8, 7

Tricep Giant Set (60 sec rest b/w giant sets)  Closegrip Smith Machine Press & Skullcrushers & French Press

A.  110×12 & 50×12 & 50×12  B.  110×12 & 50×12 & 50×5  C.  110×12 & 50×12 & 50×7

Cardio Break – Spin Class

Bicep Giant Set (60 sec rest b/w giant sets) Fat Hammer Curls & EZ Bar Preacher & Reverse Preachers

A.  35×12 & 50×12 & 50×12  B.  35×12 & 50×12 & 50×7  C.  35×12 & 50×12 & 50×8

Rope Face Pulls (10 sec rest) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Cable Upright Rows (30 sec rest) 115 x 12, 12, 12


Notes:  Once again, the tricep giant set as originally planned is impossible to execute in that gym, so I had to improvise.  People just love that cable machine, if you walk away from it for 30 seconds, someone WILL jump in.  Doesn’t matter if its 6 am or 6 pm, not gonna happen, you either camp there or move on.

I got to the gym late, so once I was done lat raises and triceps, I had to run off to Spin class.  Which went fine, my usual craziness on the flat races.  Then the rest after spin class.

Biceps I decided to improvise because I wanted to isolate my biceps so I could avoid pulling on my scapula like last week.  Hammer curls (not across the body ones) felt fine so I kept those in but made them first, and then did the other 2 sets on the preacher bench so I could zero in on the biceps.  Worked well enough.  Always be ready to improvise instead of giving up.

I then tried out the shoulder exercises I knew had a good chance of irritating my teres major.  I did face pulls first, and sure enough I didn’t feel it while doing it, but I sure felt tight in the teres after I stopped.  So I decided no rear delt flys for me today (sacrilege!!! I love those).  I also wasn’t sure how shrugs would feel without my trainer watching my form, so I did some upright rows instead as a consolation.

And that was my workout!  Not bad for an injured man!  How was your Sunday?  Any good workouts?

Scales Day!

I was nervous about today.  I knew my diet was flawless and followed to a tee.  But after pulling that muscle (Teres Major?) I was nervous that I was resting so much, it was going to slow down my weight loss.  I still worked out hard, but to be brutally honest, I spent a lot of time this week lying on an ice pack.

I know it’s not the end of the world.  I know weight loss is mostly a question of diet (you can’t out train a lousy diet)

And yet, I didn’t sweat as much as usual this week, and my weight loss last week was already low.  But it is what it is, and I did everything I could with the opportunities I had.  I did fasted cardio, I did weights, I ate clean.

Did more fasted cardio Friday morning actually.  Abstained from the shoulder rolls, made sure to pedal like crazy on the flat races, get that burn.

In the evening I went to the studio for judgement… time for the scales!  As it turns out, I am down 4 pounds! Hooray!  We finally also checked out my body fat, it had been almost a month.  Current body fat is estimated at 19.9%!  YES!!  Part of me wants to doubt that number, part of me knows it is not a finely honed science, measuring body fat.  But I have been so quick to accept the high numbers when I get them, why not just be thankful for lower numbers and move on?  So as far as I am concerned, I am now under 20%!  Hot damn!


And how best to celebrate?  Chest and Back Day!  I wanted Les to watch my form as I investigated what moves I can do without setting off my pulled muscle.

Chest/Back (30 sec rest b/w all sets)

Widegrip Pulldown:  240 x 15; 260 x 15, 15, 15


Widegrip Seated Rows:  180 x 5; 220 x 15; 240 x 15, 15


One Arm DB Rows:  70 x 6/6; 75 x 6/6; 80 x 6/6; 85 x 6/6


Chest Press Machine:  90 x 7, 7, 7, 7, 7 (piece of shit machine!)


Cable Crossovers:  140 x 10; 100 x 15, 15, 15



Afterwards we did some back and chest stretches, which I need to do more of, so it is long overdue.  And it was over like that!  With the stretches and the weigh in, it was a really quick workout, but we did what we could with the time we had, and the scales prove it was all worth it!

still gotta hide that doublechin though!

still gotta hide that doublechin though!


So, once again, what is the biggest factor!  I have been working out hard for many months now, but my diet is finally dialed in and squared away, and it is paying off.  And I am not starving myself, trust me.  Here is a pic of what I had for lunch on Thursday, and what I cooked for dinner on Friday.

lunch: 8 oz steak, green salad, scoop of sweet potatoes

lunch: 8 oz steak, green salad, scoop of sweet potatoes


dinner: ground beef, chicken, tomatoes, onions, mushrooms, peppers, lots of Italian spices

dinner: ground beef, chicken, tomatoes, onions, mushrooms, peppers, lots of Italian spices


So I am down weight, down fat, feeling great, and lots of momentum!  Injury or not, still moving forward!  How are things going with you?  Any good workouts?


Recovery Work

After pulling the muscles of my left scapula yesterday, I went to bed early and rested up.  The RMT had given me the clear to keep working out, just be smart about it.  Even more to the point, I WANTED to work out, real bad.

Got up early and went down to the gym for fasted cardio, a one hour spin class.  It felt really good, the only thing that hurt was trying to do the shoulder rolls, which they like to throw in during breaks in the spin class.  So I abstained from those, and tried to pump my legs as fast as possible on all the flat races and get my heart rate up.  I don’t give a crap about heavy climbs, those tend to bore me and don’t make my legs burn any more, they are way past that difficulty-wise, I much prefer the races when I can work on my heart rate.

After spin I went to work, ate clean all day, kept the diet tight.  My diet has been flawless for weeks now, but when you hurt yourself and have to cut down on the exercise, the diet becomes even MORE important, you can’t afford any extra calories you won’t burn off any time soon.

After work I went to the gym for chest and back day… with a hurt scapula.  Crazy right???  Or was it the smartest choice possible… I wanted to see what my back could and could not do (and my chest for that matter, it uses the scapula as well).  If it hurts I stop, if it doesn’t hurt I up the weight until I can’t do it slow and with control (I want to isolate and explore, not go HAF and have to inadvertently recruit the Teres and Rhomboid and snap my shit up).  So lots of light weight and some pyramids and lots of slow controlled mindful reps.  Lots of stretching in between sets.  But still all hard work, no doubt!

(rest varies between all straight sets, I stretched, sometimes let other people sub in, rest was based on feel, not a clock this time.  rest protocol for 100s remained in effect)

Lying T-Bar Row:  no weight x 12, 45 x 12, 90 x 12, 125 x 10, 10, 10

Widegrip Pulldowns:  120 x 15, 150 x 15, 180 x 15, 210 x 6, 210 x 8

Closegrip Row 100s:  120 x 28, 20, 20, 15, 9, 8  (these hurt after a certain number of reps, so I stopped when it hurt)

Closegrip Pulldowns:  (kept a 30 sec rest protocol on these because it was light)  90 x 15, 15, 15, 15, 15, 15, 15

bench machine  120 x 10, 135 x 10, 150 x 10, 165 x 10, 180 x 8, 195 x 7, 210 x 5, 210 x 6

pec dec:  75 x 20, 20, 20, 20, 20


notes:  closegrip rows and pulldowns set it off a bit so I kept it light and went through the ROM slowly and it didn’t hurt until after a certain number of reps, so I stretched out a lot.  It actually got better as the back workout went on!  But it got tired fast during chest, with all the retracting it had to do, so I did a solid 13 sets of chest and I was done!


In the end I could still work out, I just listened to my body and didn’t get scared of the heavy weight, I just worked up to it.  It wasn’t as intense as normal, but still just as focused.


See you soon!