Killer's Training Log (Hey, that hurts!)

[Curious George]

I figure I would start it to motivate you

Take Good Care,

Cg

[This message was edited by Monster on 10-27-04 at 08:35 AM.]

[This message was edited by Mr. Nobody on 10-27-04 at 02:42 PM.]

[This message was edited by Monster on 10-29-04 at 02:54 PM.]

[This message was edited by Monster on 12-09-04 at 07:11 PM.]

[archive_Killer]

I will try to get to it today, if not, by Tuesday for sure. Damn work...

[joepalooka]

Alright! We need some excitement over on this board about training.

I am sure this will help a lot of people that have or had injuries that needed rehab and what they should or ought to do.

[archive_Killer]

Operative procedures
1. Arthroscopic subacromial arch decompression
2. Distal clavicle resection
3. Debridement, labral tear

Stats

Pre Post
Neck 16 1/4 15 1/2
Chest 45.5 45
R Bi 16 1/4 15.5
L Bi 16ish 15 1/4
Waist 34 3/4 36 3/4
Quad 24 3/4 25 1/2
Calf 15 1/2 15 1/2
Weight 206ish 208ish

BF% 5.7% 12.2%
pec 6 12
stomach 10 22
thigh 4 8

ROM started passive, then active assisted, finally active for 4 weeks. Strengthening exercises as tolerated were ex/int rotation, front raises, side raises, supraspinatus raise, scapulae retraction.

Surgical arm was used as much as possible in daily activites.

Current lifting routine
Legs
Arms
Back and Shoulders (as tolerated)
Chest (as tolerated) and calves

Workout 5 days a week after about a 6 week lay-off of sitting around eating bad food. The limiting factor in training is the clavicle and A/C joint healing. Full chest and shoulder workouts are still 4-6 weeks away. Workout days are M,T either W or Th and Fri,Sat.

I am not sure this log is going to be what you guys are looking for, as I am not doing alot of specific shoulder rehab exercises, but just need to get back to general training, but here goes....

Oh, and no freaking way there are going to be pics!!!

[This message was edited by Killer on 10-26-04 at 03:04 PM.]

[This message was edited by Killer on 10-26-04 at 03:05 PM.]

[This message was edited by Killer on 10-26-04 at 03:09 PM.]

[This message was edited by Killer on 10-26-04 at 03:09 PM.]

[This message was edited by Killer on 10-28-04 at 12:03 PM.]

[archive_Killer]

10/25 Arms

Start with tris. Not at my usual gym so had to improvise some movements. My tris are particularly weak after the 6 week lay-off.

DB Skull Crusher 10/35 7/35 8/30
Overhead Tri pulley ext 11/80 10/80 8/80
Pushdown 8/80 8/70

Pain not to bad. Maybe 2/10 scale. The overhead gets a little load on the A/C joint as does the skull crushers towards the end range of movement.

Inc DB curls 8/50 8/45 6/45
Ham DB Curls 8/50 9/45 7/45
Hanging conc curl 9/30 8/30

No pain, felt good.

Stretch tris, bis, pec/delt, and ext rotator

Cardio 20 min precor

No specific shoulder work as I have shoulders tomorrow

[archive_Killer]

I am laughing my ass off at the subtitles after our logs!

Tuesday Back/Shoulders

Med grip pronated lat pulldown 9/13 8/12 8/11
Hammer low row 10/125 8/125 8/120
Hi row (cybex) 9/140 10/130

All back work performed with extreme retraction. No shoulder elevation (trap substitution or rounding of back).

Shoulders

DB Lateral 12/30 9/30 12/25
with extreme retraction
Rear delt on pec fly one arm 12/60 10/60 9/60
Supraspinatus raise (also called scaption)
15 - 20/12 x 3
Retraction (shoulder back shrug) on cybex
15-20/120 x 3

Cardio 10 min precor 10 min step mill

Pain was 1/5 during workout. Pain on laterals has greatly improved. On the first set of pulldowns I sat down protracted and elevated and it freakin killed - grrr. I hardly do pulldowns, usually chins, but do not want to put that much hanging weight on the A/C joint yet.

Pec, ext rotator, side delt/rear joint capsule, lat stretches followed weights.

	ASS Nelson Montana

[archive_Killer]

Nothing on Wednesday

I thought about doing cardio, but figure 5 days is enough after sitting on my ass for so long.

Stats have been added to the top. The measurements are a little deceiving though, as my bodyfat has almost doubled. All stats are cold, unflexed. I do them myself, so they are a little rough as sometimes it is hard to tell if the tape measure is straight.

I am follwing my standard "cutting diet" of about 2000 - 2300 cals a day.

	ASS Nelson Montana

[archive_Killer]

Yeah, I did nothing again. I was going to do chest, but what kept going through my mind was "what are you going to do, 10 sets of pec flies?"

And I hate cardio, and figure I am so high % now that my calories should shed some % without cardio.

But, I will be there today.

[archive_Killer]

Ok, I have slacked off some, big time. Getting back in the groove after surgery has been hard, probally the hardest it has been in a very long time, in fact, maybe ever, as I am trying to combat depression currently due to some personal things, but I will prevail.

Legs on Friday
Wide Squats 5/315, 6/300, 6/290
Romanian Deads 10/265, 7/265, 10/245
A couple sets of leg exts and leg curls
Still no cardio... argh...

Saturday I got up late and did not have enough time for a full workout before Mich vs Mich State so I skipped... again...

Arms on Monday
DB lying tri 10/35 8/35 9/30
Overhead Ext 13/80 11/80 9/80
Tri pushdown 10/80 8/80

Inc Db curl 9/50 8/45 7/45
Ham Db curl 8/50 9/45 7/45
Hang Conc curl 10/30

No cardio.

[Monster]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Killer:

Saturday I got up late and did not have enough time for a full workout before Mich vs Mich State so I skipped... again...

<HR></BLOCKQUOTE>

Ahh, so youre a student of the Curious George School of Training!

-------------------------
"And in the general hardening of outlook that set in ... practices which had been long abandoned ... -- imprisonment without trial, the use of war prisoners as slaves, public executions, torture to extract confessions, the use of hostages and the deportation of whole populations -- not only became common again, but were tolerated and even defended by people who considered themselves enlightened and progressive."

"The very word 'war', therefore, has become misleading. It would probably be accurate to say that by becoming continuous war has ceased to exist. ... War is Peace."


"I'm only crying on the inside."

[archive_Killer]

Yes, during college football Saturday my workouts suffer. But the rest of the year I am gold.

Yestereday was Back and Shoulders

Med grip pulldowns (used a different machine)
7/15 9/14 10/13
Low Row (different machine - Flex)
8/210 8/195 11/180
High Row Cybex
10/140 10/130 7/130

Side DB lateral 9/35 10/30 8/30 12/25
Rear Lat one arm on pec machine
12/90 10/90 11/80 9/80

Shoulder felt really good. No pain to speak of. Most of my pain is now located in the posterior to the A/C. All movements were again performed with extreme retraction.

I think next week I will add chins. Hopefully I can shrug soon, but this will put stress directly on the AC joint.

I did not specific rotator or shoulder rehab cuz I have chest today and am going to attempt a more "real" chest workout.

Vascularity is coming back and fat is down. But I still have ALOT of mass to gain back through my shoulder girdle, pecs, trap area.

[joepalooka]

I like football too this is why I don't regularly train on saturday's. Monster is not a sports fan. But my priorties are to train on sunday not watch the lions lose!!!!!!!!!!!!!

[archive_METHYL MIKE]

Well at least your making an effort. When are we going to work out? Im starting to think youre just avoiding me because youre scared. Wuss.

[archive_Killer]

Methyl - I e-mailed you back and you never responded.

Yes Joe, it was about 11 hours of college football on Saturday. I watch Pro, but not with much interest cuz I am/was a Bears fan and they are never on out here, which I guess may be a good thing.

Anyways...

Chest today!!!

I was pretty fired up to give it a try after 8.5 weeks.

Warm-ups no problems. It was looking good!

Incline BB 4/205 6/195 6/185

I could have pushed for a couple more reps, but I will be sore as hell already tomorrow.

Cable x-over 12/7 12/6 10/6

Nice!!! It felt great. No post op pain to speak of and still none 3 hours later.

I then did some shoulder rehab. I do not know the official name of the exercise, but it is a PNF diagnal and a link is posted somewhere on this page. Using cable start in front/cross body and do a lateral but continue the lateral into full external rotation

15/2 12/2

External rotation with elbow at 90 degress (arm resting on top of a pad).

15/15 15/15

Precor 20 minutes

That is it. 6 sets. But, I will be sore and am pretty fired up. I am sure my motivation will now be higher to get back in as I can train everything. I will try shrugs this Thursday.

BF measured at 10.5 on Friday

[archive_Killer]

I bailed yesterday. Damn it.... Going to the gym sounded as about at fun as getting kicked in the temple. A weird feeling for me, as my workouts use to "be" my day.

If a cheeseburger and Mrs Fields cookies were a workout, I did very well yesterday.

Legs today, no seriously, legs...

[archive_Killer]

So I stopped being "a whinny bitch" - like that Jonny?

I hit legs yesterday. Decided not to go under 3 wheels. So.

Wide Squats 7/315 6/315 4/315
Romanian Deads 8/285 8/275 12/245
then 3 sets of legs extensions and leg curls and hip abduction.

Cardio 20 minutes precor

The workout felt goo, no should problems.

Today was arms
DB skullcrushers 8/40 6/40 10/35
Overhead cable 10/90 8/90 12/80
Pushdowns 12/80 6/80

Inc DB curls 7/55 7/50 8/45
DB Hamm curls 8/50 9/45 9/40
Hanging Conc curl 12/30 8/30

I then did some shoulder rehab. The PNF diagnol again 2 x 15
ext rotation with arm at 90 2x15

No cardio. I did not have time and had to get back to work.

Diet was pretty crappy this past week. I did not lose any BF really. Will have to clean it up more.

[archive_Killer]

Sunday was back and shoulders.

Did chins for the first time since the op.

Chins 11, 9, 6 (I never was good at these)
Low Row (hammer) 12/125, 10/125, 12/115
High Row (cybex) 12/140, 10/140, 11/130
Close grip pulldowns 15 x reps

Side laterals 12/35, 10/35, 10/30, 12/25
Rear Laterals 6/110 8/110 12/90

That was it. No cardio. Felt good. No pain.


Chest

Inc BB 5/215 7/205 5/205 stripped to 135 and did reps
Cable x-over 12/80 10/80 10/70 8/70

Tried shrugs for the first time!

BB Shrugs 12/315 12/315 To light! No pain!

Cuban press (rotations) 2 x 15
Supraspinatus raise 2x15
Rhomboid Retraction on Cybex 2 x 15

Precor 20 minutes

Felt really good. A little pain on inclines, but not to much.

Body is starting to take on pre-surgery shape, slowly....

[archive_Killer]

People always ask, why do I lift 5 days a week? Well, as I sit here at 2:50, getting ready to leave work, I am dreaming of brownies, cookies, burrittos, pizza... Because I lifted this morning between clients, I now do not have to go to the gym.

I go to the gym, I eat good. If I get off work and have no gym, I go home and supress my cheat meal and be very angry or cheat.

[joepalooka]

I really don't think it matters how many times you train in a week. You could train everyday as long as you can recover from it. Speaking of brownies cookies, I have a bowl of candy and cookies with in hands reach! I will eat as much as I can and deal with the weight gains in another month or so, as I have lossed a few pounds from low consumption of beer!

[archive_Killer]

More cookies and less beer, nice!!! I would much rather skip the alcohol and get the cookies.

I can recover, keeping my volume low, but sometimes a mental drain.

Yesterday I was a little under the weather. Headache, some nausea. But, I still went to the gym for 3 days in a row, the first time since post-op.

Wide Squats 4/335 6/315 4/315

On the first set I got a burning in my right hip flexor. This sometimes happens-grrr. It only happens in the squat, sometimes. I talked with a chiro/sports med guy about it before and he had several ballplayers that had it and could not figure it out either.

Romanian Deads 8/295 6/295 8/265

At this point my temples were pounding and my perceived exhaustion was high.

Leg Ext 12/210 10/210 9/219

Leg curl 8/90 8/80 8/70

Started about 5 minutes on Precor and starting feeling very sick, so left.

[joepalooka]

I am not a dieting guru! Beer, pizza, candy, cake! If I posted my diet I think Monster would be jealous. I alway's have a hard time gaining weight over 205 lbs but I can shovel it in at this point in time and still can't gain any more! It may have to be something drastic and put in an additional 1000 cals but this would be hard to do cleanly. I know CG will say stop you just get fatter!