MM Training Log

[Parabellum]

12/6/03 Rehab Shoulder / Squat day

Rotator Cuff
5 lbs x 20
10 lbs x 10
10 x 10

Mini band shouder press
b x20
mini+bar x 10
mini+bar x 8
All sets hurt

Minis band bench press
bar x 10
bar x 10
mini+bar x 15
mini+bar x 15
All sets hurt

Tri barbell ext
b x 10
95 x 10 , not a good idea this seems to stress it even more.

Shoulder is about the same as last week, except that I don't feel it unless I move it in certian directions.

Squats
bar x 20
bar x 20
135 x 20
225 x 20
315 x 6 looks like my back is finally gettign better
I stopped her and will pick up next week. Trying to ease into it.

 

[Parabellum]

12/7/03 Shoulder rehab / back

Rotator cuff exercise, both arms
10 lbs x 10
10 x 10 right/ 5 left (huh)
10 x 10

Mini Shoulder Press
bar x 10
mini+bar x 10
mini+bar x 10
mini+bar x 10
All sets hurt.

Mini band bench press
bar x 10
mini+bar x 10
mini+bar x 10
mini+bar x 10
All sets hurt

Dumbell Rows - been a while. with these.

45 x 10
100 x 6
120 x 6
140 x 6 (with strap)

Shrug machine / contraption
Super set narrow and wide grip

90 x 20/20
135 x 20/20

I'm so angry with myself for hurting myself!

 

[Parabellum]

9/10/03 More self perscribed rehab

Reverse Grip bench press - slow down / slow up
bar x 15
b x 10
95 x 10
95 x 6 regular comp grip, no can do. Should i just work through the pain, like elbow ten.
95 x 10

Mini band bench press - slow down / slow up
bar+mini x 10
bar+mini x 10
95+mini x 4

Pulldowns rev med/wide grip
120 x 6
180 x 6
220 x 6
250 x 2

2 pulley Pushdowns - triangle bar /\,
60 x 10
80 x 10
100 x 6
120 x 6

Hammer curls
35 x 8
40 x 8

Stiff Deads
135 x 8
135 x 8
135 x 8
Getting my lower back used to the movement again.

 

[Parabellum]

12/13/03 Stupid day

Close grip, pinky on rings.
bar x 10
bar x 10 ssslllloooooooowwwww reps
135 x 5, felt ok but stressed the shoulder. I decided to not do this until I heal up some more.

4 Board press pinky on the ring
225 x 1 Damn this hurts like a mofo, especially at lockout. OK decided I’m probably doing more harm then good and stopped.

I can't help myself, maybe it won't hurt if I try my new shirt out, and after all I did take naproxen. :-/

1st shirt workout.
225 x 1 no touch
315 x 1 touched but it was hard and had to pick my head up. Fired up on adrenaline, what shoulder
405 x 1 touched, had to pick my head up and tuck the elbows hard.
455 x 0 no touch, I had it hover about an inch away from touching. Then locked that fucker out. I was going to do it again, but the shoulder was telling me that I should stop to fight another day. I locked it out easy too!!!! I have more in me. Whoa 500 lbs here I come.

Rack lockouts
455 x 0 - Hey you crazy, screamed the shoulder.

Rotator cuff exercise - I did these before, during and after the benching.
5lbs x 10
10 x 10
10 x 10
This exercise feels good. Getting better at it and feels less and less pain doing it.

Shrugs - did these before, during and after the benching. To get blood into the area, didn't seem to help.

90x17/x20 superset with shrug machine wide/narrow grip.
90 x 10/x10
90 x 10/x10

Shoulder Press - not going below earlobe. NO pain at all.
The mini really helps. If I do this without the mini it sort of hurts.
mini + bar x 10
mini + bar x 10
mini + 65lbs x 10

Machine Flies
60 x 12
100 x 2 - no way. Too much weight stressing the shoulder
50 x 10

Hammer Curls - I think I have a small fractured bone in my left arm, SOB hurts for over a month putting doing any weight work on the forearm or maybe not.
45 x 8
50 x 4 stressing shoulder too much stopped here.

Side crunches / db shrugs - stretching and getting blood into trap and shoulder.
40 x 10 / x 20
50 x 10 / x 10

Mini band pushdowns - Great exercise TB!!!, thanks.
mini x 20
mini x 20
mini x 20

Grip Machine
90 x 10
135 x 10
180 x 10
270 x 2 and hold till it burns.


I'm very happy with finally trying my shirt out and it went great. I can't wait until I can put some weight on my shoulder and really give the shirt a ride

 

[Parabellum]

Thanks to Polish Hammer, we spoke today over the phone and he gave me some great advice regarding my rotator cuff injury. What was cool is that we don't even know each other, chatted via pm a few times. But he reached out to help anyway. Very cool. A lot of knowledge too. Can't wait to shake his hand one day.
Thanks bro.

12/19/03 Me Squat Day / shoulder rehab day.

Good Morning, arched back - testing out the lwr back
bar x 10

65 x 3
65 x 3
135 x 3
155 x 3
155 x 3
185 x 3

Squats - these don't belong here but the gm's were not enough.

185 x 15
225 x 8
275 x 8
315 x 8
365 x 6 - felt some sharp pain on the lwr right side of lower back so I stopped - to squat another day.

I did these following exercises with no weight at first to see how it felt and everything felt good no pain really. So I decided to add a little bit of weight and moved up higher in weight if I felt 5lbs was not doing jack. I went thumbs down because the movement did not hurt and it seems to give a good stretch and I forgot about doing it plain old palms down.

Worked both arms simultaneously, pretty much super setting thumbs up and down.
Front raises - thumbs down
5lbs x 10
Front raises - thumbs up
5lbs x 10
10 x 10

Side Raises - thumbs up
5 x 10
10 x 10
Side Raises - thumbs down
5 x 5

Bent raises to the side thumbs up
5 x 10
Bent raises to the side thumbs down
5 x 10

Bent raises to the front thumbs up
5 x 10
Bent raises to the front thumbs down
5 x 10

External Rotation - top half
5 x 10
10 x 10

External Rotation - bottom half
5 x 10
10 x 10

Zotman curl
10 x 10
15 x 15 can go higher didn't feel anything

Cuban curls
35lbs bar x 10

Overhead press to earlobe
miniband + bar x 10 couldn't resist, been carrying the mini with me all night and couldn't use it for anything.

Barbell rows
b x 8
135 x 8 nice and easy.

Incline bench shrugs to the back
35 x 10
55 x 15

Bench stretch - lie down on the bench extend arms in front for you and up - stretch and move to the side, did this a few times.
Then swimming motion.

Hyperextension
bw x 10
bw x 10

Leg Raises off some contraption
10
8
Taking it easy didn't do any kind of ab work in over a year and it sucks when you bend over to have a drink of water and your abs start cramping hard and you can't straighten up.

 

[Parabellum]

12/20/03 I made it worse day BECAUSE I NEVER LISTEN!
Cuff Stuff

Front raises - thumbs down
2.5lbs x 10
Front raises - thumbs up
2.5lbs x 10
2.5 x 10

Side Raises - thumbs up
2.5 x 10

Side Raises - thumbs down
2.5 x 5

Side Raises - thumbs side
2.5 x 10

Bent raises to the side thumbs up
2.5 x 10
Bent raises to the side thumbs down
2.5 x 10

Bent raises to the front thumbs up
2.5 x 10
Bent raises to the front thumbs down
2.5 x 10

External Rotation - top half
5 x 10

External Rotation - bottom half
5 x 10

Bench press pinky on the rings
bar x 10 ok
95 x 3 ouch
135 x 3 ouch FUCKKKKKKKKKK

4 board pinky
185 x 1 arrrrrrrghhhhhhh

Shirt
225 x no touch ok
315 x no touch ouch
365 x no touch ouch
405 x 0 unracked it and racked it OUch again.

I see a patern here, hmmm. I wonder why I still even try any of these. I'm stubborn and think that it wil get better and in fact I'm making it worse.

Rear delt machine
20 x 10
20 x 10
10 x 10

^ bar pulldowns
100 x 8
120 x 8
170 x 8

Tri ^bar pushdowns
60 x 10
120 x 10
140 x 1

The doc told me to try and do the same exercises and weights I tried last week to see if I am getting better. I did not take my Motrin this time and for every exercise I did I could not handle the weights I did last week. (Saturdays 12/13- 12/20)

I can not bench press more than the bar without sharp pain in my shoulder. If I go slow and no weight it feels ok. I tried a 4 board press and I have pain through out the whole movement. I tried pressing in my shirt and pretty much produce’s the same sharp pain. I tried rack lockouts and whoooah, that's a no no.

I made it worse.

I'm going to stop all pressing for a month and see what happens. (haha we will see) I will continue with the cuff exercises and I'm going to get some x-rays done.

What exercises can I do the will not affect my rotator cuff? I can squat that doesn't bother me. Can I deadlift, etc...

 

[Parabellum]

12/21/03 Cuff/Deadlift day

Front raises - thumbs down
5lbs x 10
Front raises - thumbs up
5lbs x 10

Side Raises - thumbs up
5 x 10
Side Raises - thumbs down
5 x 10
Side raises - palms down
5 x 10

Bent raises to the side thumbs up
5 x 10
Bent raises to the side thumbs down
5 x 10

Bent raises to the front thumbs up
5 x 10
Bent raises to the front thumbs down
5 x 10

Zotman curl
15 x 10

Overhead press machine
no weight x 10
no weight x 10

Rack deads right above knees - been a while
bar x 10
135 x 3
225 x 3
315 x 3
405 x 3 lwr back getting tight
495 x 0 no go, stopped here. I can get this but since my back was getting too tight I figured I'll leave this for next week. I need to do a better warm up.

External Rotation - top half
10 x 10
15 x 10
External Rotation - bottom half
10 x 10

Incline shrugs to the back - these feel awesome!!! Thanks PH. Pain less movement.
35 x 15
50 x 15
60 x 15

Dumbell rows
60 x 10
100 x 6
125 x 6
140 x Wife came by and went balistic. I had to put it back Better off since I was aggrevating my shoulder anyway. (These didn't really bother me the last time I did these)

Did some band and gripper work at home.

 

[ceejay]

there isn't a lot you can do- but let it heal. if you don't have it already, get the book 7 minute rotator cuff (not the exact title but you can look it up). Do whatever aux work you can- triceps mostly, and continue to work your other arm- you'll lose less strength.

 

[Parabellum]

Thanks CeeJay.. Looks promising.

 

[Parabellum]

12/27/03 800mg Motrin day

Various cuff stuff
5 lbs x 10-20

Close grip - pinky on the rings.
b x 10
b x 10
95 x 5
135 x 5
225 x 1

4 board
225 x 1

Shirt
225 x 0 no touch, but locked out
315 x 0 no touch, but locked out
365 x 1 touch
405 x 1 touch
455 x 0 touched this time, but as I pressing up I lost it and it went towards my face. I had to dump it and slide forward as fast as I could. I'm glad I train in a power rack! That was scary.

single hand dumbell rows
75 x 6
100 x 6
140 x 6
150 x 6

Shoulder still hurts like a mother fucker. More towards the lock out. I am getting weaker. Next ART session is Tuesday. I wonder how long it will take to get back to where I was in November? I'm very depressed about this.

I bought a squat suit on ebay. By the sizing charts its too big for me by 2 sizes. I think I should be wearing a 50 or 52 and this is a 54 Titan "The Victor" I'm going to try it out tomorrow.