Training log

[Parabellum]

2/13/03 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]

Found the cuban row:
http://www.abcbodybuilding.com/exercise3/cubanrotations.htm

 

[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.

 

[Parabellum]

12/29/03

Squats w/ squat suit
b x 10
135 x 8
135 x 8
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1 almost rolled backwards off my back.
495 x 1 I probably didn't go below parallel on this one. This is the most weight I ever had on my back. I got more in me too.

Some cuff stuff.

 

[coolcolj]

depending on your cuff problem cuban raises may not be the best exercise to do
Using cuff exercises where the arms/elbows are close to the body is the best option here.

don't forget lower and mid trap work to help the cuff problem - doing side raises on an incline bench, face down with arms going slight down towards you feet target this area

also stretching the pecs and shoudlers with a wooden staff dislocates is a good idea.

if your rotors hurt when you raise your arms above paralle then this applies
Avoid the exercises that involve motion above 90 degrees of abduction. In other words, no L-lateral raises, cuban presses, lateral raises, upright rows, overhead pressing, o-lifts, chins, etc. Switch to decline DB bench presses and do a ton of rowing and mid/lower trap raises. For your external rotations, do the side lying DB and low pulley versions.

 

[Parabellum]

Thanks CoolColJ

 

[WalkingBeast]

Awesome lifts brother!!!! Gets me PUMPED about coming back!!!!!!!!!!!! Keep it up brother! Inspirational shit as always!!!!

 

[Parabellum]

I hope you feel better soon WB.

 

[WalkingBeast]

I hope you feel better soon WB.

ThanX brother!!! Keep training hard!!!!!!!!!!!!