progress/training log

[insaiyan93]

Did chest and triceps and some side delts and some traps.

1.cable crossover high to low
1x12 20lb
1x12 25lb
1x12 30lb
1x10 35lb
1x10 42.5lb
1x80 50lb

2.hammer strength incline press iso
1x20 1 plate per side
2x10 2 plates
1x8 2 plates and a 25
1x6. 3 plates

3.cable crossover scoopy style
1x12 20lbs
4x12 25lbs

4.flat bench press
1x15 135
1x6. 185lb
1x10 135lb

5.one armed DB skull crusher
4x10 25lb

6.rope pushdowns
4x10 60lb

7.straight bar pushdowns
4x10 50lb
Superset with underhand grip straight bar pushdowns
4x10 50lb

8.one armed side cable laterals
4x10 15lbs

9.seated side laterals DB
4x20 20lbs

10.shrugs with lunge machine
1x12 2 plates per side
1x12 3 plates
3x10 4 plates

Fucking shoulders....i feel like half a man, cant do any real weight on bench press, even 135 hurt. The crossovers didnt quite hurt but they were somewhat uncomfortable. No insurance so going to get it checked out is out of the question. Do yall think i should just take a couple weeks off from doing anything chest or front delt (where the pain is) related? This is super duper gay... lol. Other than that it was a decent workout though.

 

[Leancuisine]

Walk across the border to Canada and get it checked.
Rest brother. Let your body fix itself... sounds like some dumb broscience shit, but more times than not, if I just lay off a bit, my body seems to fix it.
Good workout considering the shoulders

 

[Eman]

Do yall think i should just take a couple weeks off from doing anything chest or front delt (where the pain is) related?

Don't keep doing things that are hurting you man. Let your body heal up!

 

[insaiyan93]

Yeah thats what im gonna do, i was hoping i could just stick to some lighter stuff and it wouldnt aggrivate it further but that doesnt seem to be the case. Im just gonna leave the chest, and probably shoulders, alone for a couple weeks and just kill everything else.

 

[Leancuisine]

I would give it a week of healing and then slowly add in some resistance band or light light cable work on your rotator cuffs to get them bitchachos firing.

@RodgerThat is a recovery guru with all his injuries from being a tight rope unicyclist

 

[Leancuisine]

@RodgerThat in his hayday

 

[insaiyan93]

@RodgerThat in his hayday

Diggin the stache. I found this picture of a memorial to him the other day

 

[insaiyan93]

I would give it a week of healing and then slowly add in some resistance band or light light cable work on your rotator cuffs to get them bitchachos firing.

@RodgerThat is a recovery guru with all his injuries from being a tight rope unicyclist

I will give that a shot, i definitely wanna get this back to normal so i can start getting my bench back up.

 

[RodgerThat]

Basic diagram of proper arm placement for benching and why other ways impinge nerves.

As for the injury itself, I would avoid pressing for the next week straight no shoulder chest or tricep work if it aggravates your shoulder at all. Ice it 10minutes at a time no longer. First 3 days just do ice and minimal movement for it. After 3 days work on doing shoulder dislocation exercises and sets of arm circles 45 seconds small arm circles forward then backward 45sec then the size of a large pizza forward and backward again. Keep doing the dynamic work and stretching until it feels good then give it 2 days full rest and then try and press again.

(I ain't gone just an FYI just not checking anything unless I'm mentioned or PMed to. So thanks @Leancuisine for calling me in)

 

[insaiyan93]

View attachment 40902

Basic diagram of proper arm placement for benching and why other ways impinge nerves.

As for the injury itself, I would avoid pressing for the next week straight no shoulder chest or tricep work if it aggravates your shoulder at all. Ice it 10minutes at a time no longer. First 3 days just do ice and minimal movement for it. After 3 days work on doing shoulder dislocation exercises and sets of arm circles 45 seconds small arm circles forward then backward 45sec then the size of a large pizza forward and backward again. Keep doing the dynamic work and stretching until it feels good then give it 2 days full rest and then try and press again.

(I ain't gone just an FYI just not checking anything unless I'm mentioned or PMed to. So thanks @Leancuisine for calling me in)

Hey thank you the advice, doctor bear! I will try it out and see what it do, most tricep work doesn't aggrivate it except for skull crushers and close grips but i will definitely cut out the chest and shoulder work. As far as the icing goes, should i just be doing that once a day?

 

[RodgerThat]

Hey thank you the advice, doctor bear! I will try it out and see what it do, most tricep work doesn't aggrivate it except for skull crushers and close grips but i will definitely cut out the chest and shoulder work. As far as the icing goes, should i just be doing that once a day?

You can ice as much as you want/have time for but never longer then 10minutes at one time. So 10 mins on then 10 mins off sorta thing. Icing for extended periods of time can cause nerve damage and once the joint muscle and joint has been cooled it's not going to be better to keep it cold. You want it to cool and warm multiple times instead of just staying cold. Ya then just stay away from skulls and close grip but hit everything else wouldn't want those pythons to shrink on you due to injury

 

[insaiyan93]

You can ice as much as you want/have time for but never longer then 10minutes at one time. So 10 mins on then 10 mins off sorta thing. Icing for extended periods of time can cause nerve damage and once the joint muscle and joint has been cooled it's not going to be better to keep it cold. You want it to cool and warm multiple times instead of just staying cold. Ya then just stay away from skulls and close grip but hit everything else wouldn't want those pythons to shrink on you due to injury

Haha exactly, dont want half the vendors at the gunshow closin up their booths. Thanks again for the advice man, i'll probably start the icing tonight and we'll see how im feeling in a week or so.

 

[Leancuisine]

View attachment 40902

Basic diagram of proper arm placement for benching and why other ways impinge nerves.

As for the injury itself, I would avoid pressing for the next week straight no shoulder chest or tricep work if it aggravates your shoulder at all. Ice it 10minutes at a time no longer. First 3 days just do ice and minimal movement for it. After 3 days work on doing shoulder dislocation exercises and sets of arm circles 45 seconds small arm circles forward then backward 45sec then the size of a large pizza forward and backward again. Keep doing the dynamic work and stretching until it feels good then give it 2 days full rest and then try and press again.

(I ain't gone just an FYI just not checking anything unless I'm mentioned or PMed to. So thanks @Leancuisine for calling me in)

You want me to eat a large pizza for 2 days straight?
Heck, I'll eat TWO large pizzas for 2 days!!
Anything worth doing is worth overdoing, AMIRITE?

 

[insaiyan93]

You want me to eat a large pizza for 2 days straight?
Heck, I'll eat TWO large pizzas for 2 days!!
Anything worth doing is worth overdoing, AMIRITE?

I will see your 2 large pizzas and raise you another.

 

[insaiyan93]

Just went and did some peaky old legs.

1.skwaaaaaats
1x10 225lb
6x3 315lb
1x10 225lb

2.leg extensions
4x15 145lb

Superset with hamstring curls

4x15 145lb

3.seated calf raise
4x20 plate per side

Good little workout, 315 was feeling a little heavy on my back probably just because of the heavy deads on monday, but no pain or anything so all is well. Was putting a little stress on my shoulders holding the bar so i may substitute leg press in for squats next week or untill my shoulders are back at 100%

 

[insaiyan93]

Did some back and biceps today

1.wide grip lat pulls
2x8 180lb drop to 140lb x 10
2x6 180lb drop to 140lb x 10

2.landmine rows
2x10 2 plates
2x8. 3 plates

3.underhand grip pull downs
4x10 160lb

4.preacher curls BB
4x8 75lbs

5.standing alt DB curls
4x10 30lbs
2x15 20lbs

Fun lighthearted and carefree are all words i would use to describe this workout. Off to work now.

 

[Seven]

You, @Perrin Aybara, and @Millard Baker (got a ways to go for a 500-mile tour [emoji15]) inspired me to bust my bike outta retirement.

This bike is just about as old as you. [emoji23]

 

[Perrin Aybara]

I feel like it's increased my stamina over what the bike at the gym was doing. I actually look forward to my bike rides now.

 

[insaiyan93]

You, @Perrin Aybara, and @Millard Baker (got a ways to go for a 500-mile tour [emoji15]) inspired me to bust my bike outta retirement.

This bike is just about as old as you. [emoji23]

Sick bike! You ever take that thing off any sweet jumps?

Haha you people that ride bikes just for fun make me sick! Hahaha ugh, atleast on the bright side i dont have to do cardio at the gym any more lol.

 

[Perrin Aybara]

If it was my only means of transportation I'd hate it. It actually saves me a little time and gas money though. I did drive to the gym and ride the stationary bike before and after each session and just riding there saves me precious minutes during the work week.