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The Comeback Tour (No Excuses) - KB's Online Training Journal

UPDATE ON A.R.T. visit:

Here is a detailed thread I made about my ART experience yesterday:

http://www.elitefitness.com/forum/showthread.php?t=321847

To sum it up: it was amazing! Most of my pain and discomfort came from build up of scar tissue in my rot cuff and bicep tendons. The doc used his hand and thumb to break them up and it worked. I feel much better today and am going back for more. Hopefully this will speed up the recovery process. I am so damn pumped about this!
 
Side note from the ART session:

We spoke about things I am doing in the gym and we agreed that I need to start pushing/pressing and overhead movements again. so, this weekend I will work on adding those exercises into my routine.
 
Monday Back

Rot cuff:
Stnd upp trap:
5x15
5x15
DB cleans:
5x15
5x15
l-fly:
5x15
5x15
BO side lat:
10x15
10x15

Wanted to bump up weights on these this week, but there are no 8 lb. DBs in my gym!! Screw it- I am gonna use 5 lb plates and 2 1/2 lb plates for now.

Deadlifts:
95x8
125x6
155x4
175x3
185x1

185 felt good going up, can get 200 in a couple weeks.

BB row:
65x8
65x8
75x8
75x6

Squeeze last rep on ech set

Lat pulldown (palms in)
50x8
50x8
60x6
60x6

Squeeze on way down, hold for a second.

DB shrugs:
35x20
40x20
40x20
40x15 (hold for grip)

Grippers: 3 sets 10 reps

Felt good today. My spirits have been way up since the ART visit. By september I want to be ready to fucking tear shit up in there.
 
Tuesday Chest / Abs weight: 171

Rot cuff
Std upp trp:
8x15
8x15
DB Clean:
8x15
8x15
l-fly:
5x15
5x15
BO side lat:
15x15
15x12

First week of upping the weights. keep at these weights for a few weeks.

Flt bnch DB:
15x12
15x12

Didn't bother the shoulder at all. Consider increasing next week.

Incline DB:
10x8
10x8
10x8

Needsize's routine:
BWx5
BWx5
BWx5
BWx5

Add weight next week.

Crunch mach:
100x20
110x20
110x20
120x20
 
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Friday UPDATE

Haven't been in the gym since Tuesday, been working 15 hour days and just all sorts of stressed. ART went alright on Wed, but my shoulder, bicep tendon was killing me yesterday. I think this is b/c I had been inactive for a few days - my shoulder always hurts more when I am inactive. Going to ART again tonight.

Was so pissed and stressed lastnight from all the work and not being able to hit the gym or stick to my eating habbits that I got home lastnight at around 9:30 and just said "fuck it" - I went over to the parking lot across the street, threw on some headphones, and just started doing some long-ass farmers walks and suicides in between.
 
nice work man...keep it up and stay motivated...i know its hard after a layoff. i just had a really long one myself.
 
Monday Back / Traps

Rot. Cuff:
stnd upp trap:
8x15
8x15
DB clean:
8x15
8x15
L-fly:
8x15
8x12
Subscap:
8x15
8x15

I added the subscap b/c I need to work that part of the rot cuff more. Research other possible exercises for the subscap.

Deadlifts:
95x5
115x10
115x10
125x8
125x8 (hold for grip)

Lat plldwn:
50x8
50x8
60x8
60x6

DB shrugs:
40x20
40x20
40x20
40x15 (hold for grip)

Grippers:
3 sets of 10

ART update: I was in some serious pain last week, not with my shoulder but lower in the arm. Doc said I had a bunch of "gravel" in my anterior delt and bicep tendons. It felt like there was a steel rod going up my arm. Very painful, but getting better. Doc said it is probably b/c my shoulder is not used to functioning without all the scar tissue there and that kinda fucked up the arm. We are just going to have to work thru it little by little. I also have some scar tissue in the pec minor. With weekly visits to ART and continuous lifting, it should get better soon.
 
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