Getting back to getting my logs up. Sorry for not posting. We relaucnched the Spud INc site and the log section did not get put up so that is my excuse. Lots of stuff going on. We are up with both sites on facebook too. SPud
4/6/2010 9:44:06 AM -
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MOnday
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friday monday, tuesday 30 mins stepper, tuesday extra 30 mins treadmill incline
No training or cardio with Dale's wedding on Saturday.
MOnday
-Did alot of high rep band work. Side bends with band tied on top of rack 20 reps superesetted with pushdowns 50 reps per for 6 or 7 rounds
-hammers 50 rep setsx5 rounds 15lb on left and worked up to 45lb right
-supered elevated neutral grip push ups 25 reps with seated rows of 25 reps 5 rounds.
-Just keeping it moving right now until the Doc gives me the options next week
4/1/2010 3:11:05 PM -
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Wed and thur
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Wed thur 30 mins stepmill
-wed
did some brief squats with karl and the guys. put on my on swiss cheese briefs onver my regular short just for alittle help.layed my hands over the bar and got some nice strawberry from the bar. 2x5 reps with 255,345,465,555,645x3x2 sets, 735x2 high but held on. The bar was slipping down my back alot so I ahd to compensate some for that. happy with that. the strange part is that my shoulder felt better and I could raise it up higher without much pain..
-legasaurus H squat leg press 4 setsx20 reps no lock out reps for the bb burn baby
-glute hamback raises 3x10
Thursday
-no weight diesel crew shoulder mobility drill(the one where you lean over retract the upper back, pull into a 90 upper back row, rotate up while still holding a 90degree9(rotator drill), then extend the arms straight up, then back down.
supered with ine arm row of 50 reps per set,
and 25 reps band overhead tricep(orange right and mini on left
-added pressed with 25lb platex50 reps for 5 rounds total. then did 6th round x100reps per exercise except teh mobility drill.
-think that was it.
3/30/2010 9:32:09 AM -
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Monday piddling
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Tuesday 30 mins stepmill
MOnday
-standing ling ab strap pulldowns 1x100
-side and front raises 3lbx100 each way and 5lbx100 each way on left, 15lb and 20lb on right for same
-very light pullaparts for 20reps supered with assisted bar pullpulls with feet on stoolx6 rounds
-orange bands one arm pushdowns off to the side(not in front of body)20 repsx4 rounds
-pushups off smith machine with bar high just to keep some range of motion in shoulder
Had mri early yesterday and waiting on doc to call for results. they had to put a dye solution in it(about 20cc)in the shoulder. I got to watch the needle going in on the screen. the doc hit the bone and was bending the needle. it was uncomfortable so I said hey doc, you are bending the needle and he moved it around alittle apologizing for it. my shoulder has some extra jack all day long so that made it alittle funnier.
/28/2010 12:54:07 PM -
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Saturday
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Sat and Sun 45 each time stepmill with my glassed reading my textbook about 3 inches from the page
Sat
-managed to find a way to lay my arm over the top of the bar so i could squat alittle. close stance for 315x6x2,365x6x2,405x6
-ghr 4x10
-bodymasters reverse lunges 4x6 per leg going up 45lb each set.
-cable pull through 4x10
3/25/2010 3:14:01 PM -
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Wednesday and THursday
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no cardio sunday or monday.tues,wed, thurs 30 mins stepmill
saturday night was dale's bachelor party..sort of. we all went to dinner at the pizza joint and ate at least a large a piece. dale did NOT want to go to the strip club.yes,did NOT. so we got him 10 shot of various liquor over the 2 hours and atleast five beers. he drank 6 of them three at a time. he did not flinch, make a face or have any reversal of drinks at the table. it was like he was drinking water. we make fun of him as his demeanor as it never really changes. you can't tell if he's excited, pissed,whatever..After the shots, he was exactly the same as when we went in..dale
after dinner and the super exploding stomach feeling as all the bread expanded in my stomach, a few of us went to the strip club. we asked chauncey to go,just to see thelook on his face, knowing his wife was waiting on the porch sharping her knives and cleaning her guns(she is officer too)with a cigarette hanging out her mouth. it was rather early by strip club time so alot of the girls were not there yet. this the time where the ones that are there are wearing you out wanting to dance for you. paco and avagina were and one table with me and jar jar brinks at another. jar jar is a cheap ass(the kind who still uses a velcro wallet) he brings like 30 bucks to the club,that is about two dances, if its 2 for time as they do when there are no dudes spending money, 2 for 1 dance time. he is trying to be patient and lasts about 25 mins and goes for the 2 for 1. we stayed awhile so he is borrowing money as soon as he gets back.(he did pay me back though) paco is wealthy and gets several dances, i am not wealthy but i don't give a shit so i get a few myself. now avagina, he is a our angry young man who only likes chocolate girls. unfortunatley, there are zero chocolate girls when we get there for about a hour and a half. meantime, spanish girls sit on his lap, asian, white..all flavors but chocolate.he is mad and texting furiously..finally a nice piece of dark chocolate takes the stage..i tell him to go get her..he sits there..i finally get up and give her some bucks at the stage and tell her he loves chocolate..she eventually comes to the table with avagina,hanging out..then they go off to private dance time.I am sitting with paco and they come back..avagina is happy obviously. the chick is standing by me..i congradulate him..she is still standing by me..finally she leans in and says i owe her money..for his dance..wtf..damn avagina
wed
-standing rope pulldowns 4x20 going up each set nonstop.
-coventional deads 5 repsx2 sets for each weight 135,185,225,275,315x5x3
-bw back raise 4x20(nice way to get motion in the shoulder without activating any muscle-no pain movement)
=Bodymasters squat 1platex10,2platex10,3x10,4x10,5x10,6x10
This was funny. Each set I would call Barry out(he was spotting me when the rotator gave out and is also the guy we call bk whopper hands because his hands are tiny like the commericals. for some reason he feels real guilty about the accident when he shouldn't, shit happens, well he was also wrapping my knees and helping when the quad tore now that i think about it)Anyhow, I have to take me right and lift my left up after a certain point above the ab area so it is funny to see. Each set on the bodymasters I would yell HEy Barry. Then I would take the right and place the left up on the machine with the right so I could squat while staring at him like it was all his fault and he would look over with a Im sorry look..just bustin balls. I also started calling him bk spottter which later changed to whopper spotter by the other dudes.
3/22/2010 8:49:05 AM -
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Saturday and Monday, and the good news.
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Friday 30 mins stepmill, saturday 55 mins stepmill
Well I decided late Friday to call my ortho and let him take a look at the shoulder. Luckily, he does some sat morning office hours and got me in. THere is considerable blood and brusing in the bicep, pec and tricep so I still hold hope it was the brachalis but he confirmed what I already thought-rotator cuff tear. I have to get a MRI this week so we don't know the full extent. I am sure there is more but he thinks orthoscopic. I got some range of motion back in it now so I will continue to work that and get it alittle stronger. Got back to the gym Sat and did some work
-long ab strap pull downs 6 sets
-close stance leg press working up to 11 or 12 plates per side for 3x15
-bw back raise 4x15
-lunged around building(about 400 reps in 15 or 20 mins)
3/19/2010 9:41:38 AM -
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THursday rehab stuff
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Friday stepper 30mins
Thursday
-long ab strap pulldowns 5 sets
-one arm standine pulldowns 20 reps bad arm, 15 reps on good arm with weight
-rope push downs 6 setsx20
- one arm incline hammer 3 plates right for 4 or 5 sets, no weight, just movement on left
-no weight protraction of rear delts with rotator raise(see diesel log on shoulder mobility, good video) 4setsx 8 reps
-lots of side arm raise with stick. using good arm to raise left arm on passively holding stick with left hand. 6 sets plus at 15 to 20 reps
-walk outs on hands from keelinn position just to put some pressure on the delt.
had the massage therapist work on it yesterday and she agrees it is proabablly the brachalis since there is bruising down into the pec and upper bicep.
probablly going to see the ortho next week.
3/18/2010 6:24:14 AM -
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Wednesday
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Tues, wed thur, 30 mins stepmill
Wednesday
-did alittle lower stuff rdls 250x8x3
-leg press 12 plates or so with close stance for 3x12
-One legged leg curl 3 x8 per leg
Okay, there is some bruising at the top of the bicep so it is more muscular then I originally thought. The doctor/ chiro that trains with us thinks it the bicep brachilis and some of the bicep tendon. Range of motion is better with less pain. Will continue on for a few days to see ehat happens.
Now, back to the iso-leg curl. We used to have one of these along time ago and it was a favorite among the bbs. For some reason, people really think you are going to develop some awesome hamstrings with it. I got it at a good deal and knwe it would make alot of dudes who don't really know training very happy. I told Dale and SUe that all the bbs would be jizzing themselves as soon as they saw it. Sure enough, Fast Eddie, our local playa and bb, saw it and said, "Yo Dale, dis ourz!!!" Dales acknowledges this and he is thrilled adn can't stop talking about it. THe next day, Skeletor and his bb buddy come into train and are jumping up and down, "HOW SUPER COOL MAN, we can really work our hamstrings now!" Like they could not before.
3/16/2010 6:38:18 AM -
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Karma Monday
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No cardio Monday, Tuesday stepmill 30 mins
I guess my funnin' and other things caught up with me last night. I have been steadily adding in more volume and higher weights with good response. Last night I did some floor presses mixed with barbell rows 2 sets each warmup weight 145,185,235,285,315. After that the plan was 365x5,410x5, etc. On the third or fourth 415 rep the left side made two or three big crunch and pops like my shoulder popped in and out of place. That was the end of the night. Went to the chiro who happened to still be there. He checked it out said nothing was dislocated or out of place. I have had problems with this shoulder since the quad tear and nerve damage in there. It was good enough to bench with but was always 70 or 80 percent for overhead stuff or reps.
I can lift the arm with alot of difficulty now so not really sure what is going on-rotator, severe sprain, or whatever. Will give it a few days to see what happens. Did not want surgery right now and was hoping to get a couple more years done before that but it goes the way it goes.
Chanucey was making fun of me with my giant ice pack under my arm. He said I looked like the troll from the movie 300 where Leonidas was testing him and his ability to raise his arm and shoulder to be a solider. Hopefully, my shoulder will fair better then the trolls. I did pretend to raise it up a few times. Very funny.
The f'd up part is I was doing a interview for the the powerlifting.com and one of the questions was about a comeback...very f'ed up and ironic now...still funny though..damn karma
3/14
Saturday 30 mins stepmill, Sunday 1 hour stepmill
Saturday
-Not a bad day squating. THe back was still beat up from last Sat and Wed pullin. Boz squat with cambered bar.Two blues over the top of the plates and 1 blue on the bar. 235x2,285x1,325x1,375x1,415x1,465x1,505x1(this last one was the easiest for some reason,maybe I actually got up for it)
-Rev hype 4x10
-3 plates on sled for 3 laps(2 forward, 1 backward)
THe strongmen were out there preparing for a show in a month or so. As I went out tere they were going ot start the prowler with one plate per arm for three of them. They did two laps and on the second lap I was on my third lap and caught them on the last quarter of the lap. I guess it finally got to one of them. Most of the time they were struggling to push it(three of them with only one plate per arm rotating). I passed them and jokingly did a jogging in place while i kept going. The last guy decided I he was going to run with it and pass me at the finish line. I just laughed and continued my pace. Never know what will motivate people, some jackass 42 year old out cardioing some 20 somethings did yesterday. I wonder what motivates them for the contest.....
3/12
Cardio tues,wed, thur stepper 30 mins, fri stepmill 30 mins
Wednesday
-reav band deadslifts. Hook grip with very loose briefs(pulled them over my pants, they were my old titan that i had cut several holes in so i could fit in them at 300.)doubles to 505, 595x1,685x1,735x0could not hold on,wnet to 785 for another miss then back down to 685 with straps for 3 and 5 reps
-3x50 on leg press adding addind 200lbs a set
-Reverse hypers 4x10
Thursday(early training)
-Started with hammer rows, chest supported rows and long ab strap standing pulldowns. 6 set of each
-took a monster mini and looped through seated row hook and did rear delts, band curls and bodymaster squat machine shoulder press working up to 2 plates per side for 20 reps each exercise for 4 rounds
-double orange band pressdowns superseted x 50 reps a set with pylo slight incline smith tosses(added 2 plates and 2 chain to it for the work sets for 15 to 20 for 4 rounds
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