My Training Log

[AllTheWay]

you are the reverse grip rows person. i suggested it in another thread and i couldnt remember who to give the credit to! great suggestion.

glad that you are in the gym and your back is doing better!

 

[Anabolic Beast]

Friday - 07/15/2011

4:00 AM Fasted Cardio - 30 min on Treadmill @ 3.2 mph @ 2 incline


Warmup:

Mobility/Stretching

Kneeling Cable Tuck
140lbs X 50
170lbs X 50

Workout

Nautilus Pullover
110lbs X 12
130lbs X 12
150lbs X 12
170lbs X 8

Rack Pulls - Bar 2" Below Knees
135lbs X 8
225lbs X 8
315lbs X 8
405lbs X 8
500lbs X 2
500lbs X 5

Decided to test my back out by going up to 500lbs on the rack pulls. The first set with 500lbs I wasn't feeling very confident and only did 2 reps. Back felt ok so I rested 3 mins and did another set with the 500lbs. Stopped at 5 reps because I didn't want to go to failure and risk a reinjury.

Seated One Arm Lo Cable Row (Seated on a Milk Crate)
60lbs X 12
80lbs X 12
100lbs X 10

I really focused on retracting the shoulder blade and squeezing the muscles in the middle of my back on each rep.

Slow Negative Only Chins
BW X 5
BW X 4

Nautilus Bicep
70lbs X 15
90lbs X 12
70lbs X 15
70lbs X 12

Incline DB Curl
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 10


Music: Mudvane -

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Saturday - 07/16/2011


Warmup:

Mobility/Stretching

External Rotation with Rubber Tube
40 X 40

Internal Rotation with Rubber Tube
50 X 50

Workout

DB Bench
40lbs X 20
40lbs X 20
55lbs X 15
70lbs X 12
85lbs X 12
100lbs X 10


Was planning on doing 12 reps on the last set, but on the 11 rep my wife grabbed my elbows and started assisting. I don't know why she did this as the weight was moving up, albeitly it was going up slow. When she grabbed my elbows to assist, she also pulled them back towards her. I don't want to bore you all with details, but something gave in my right shoulder. I actually heard a squishing sound? I'm pretty sure I haven't torn a muscle as there is no bruising, but the shoulder is very sore at the moment. For the record, I do not blame my wife for this as she was just trying to help. She is by far the best training partner I've ever trained with.

 

[AllTheWay]

glad the back held up for the rack pulls. sucks about the shoulder. if your shoulder got "upset" with that kind of spot than there had to be something that was just waiting to happen. im sure you have trained your wife in how to spot so it was probably just one of those things. still sucks though. hope it gets better quickly. have you ever tried pentosan?

 

[Anabolic Beast]

glad the back held up for the rack pulls. sucks about the shoulder. if your shoulder got "upset" with that kind of spot than there had to be something that was just waiting to happen. im sure you have trained your wife in how to spot so it was probably just one of those things. still sucks though. hope it gets better quickly. have you ever tried pentosan?

I agree that it was just something waiting to happen and that was what I told her. This is the same shoulder that I've complained of having inflammation in. Do you have any ideal what the squishy sound was that I heard?

I've used adequan and alflutop in the past, but I haven't tried pentosan yet. I told my wife last week I wanted to get some and try it. Now I just have to find someplace to get it from.

 

[Anabolic Beast]

Tuesday - 07/19/2011

4:00 AM Fasted Cardio - 35 min on Treadmill @ 3.2 mph @ 2 incline


Warmup:

Mobility/Stretching

Inclined DB Shoulder Horn
5lbs - 20 X 20

DB Side Rotation
10lbs - 15 X 15


Workout

Seated Calf Raise
100lbs X 15
150lbs X 15
200lbs X 15
150lbs X 20

Thumbs Up DB Front Lateral
15lbs X 12
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 12

One Arm DB Side Lateral
15lbs X 12
20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 12

DB Floor Rear Lateral
15lbs X 15
15lbs X 15
15lbs X 15


Leg Extensions (Warm Up Exercise)
100lbs X 15
130lbs X 15
160lbs X 15

Front Squats
Bar X 10
135lbs X 10
185lbs X 10
225lbs X 10
275lbs X 6

Belt Squat
140lbs X 12
180lbs X 12

Standing Leg Curl
55lbs X 12
65lbs X 12
75lbs X 12
85lbs X 12

Reverse Hyper
290lbs X 15
340lbs X 15

Music: Alabama Thunderpussy - ‪Alabama Thunderpussy - Motor Ready‬‏ - YouTube


I was very suprised and relieved that my right shoulder did not hurt too bad during the this workout. I really didn't expect to be able to do the front squats, but no problem at all. I've been icing my shoulder 4 to 5 times a day for 20 - 30 minutes at a time as well as stretching it out after icing. It does seem to be helping along with the NSAID's. Now if I can just get my hands on some pentosan.

 

[AllTheWay]

glad to hear that the shoulder is doing better. not sure what the squishy sound would be other than some edema possibly. mine just crunch and grind but dont squish