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PTAaron
Guest
Thanks IG 
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PTAaron
Guest
Yesterday I did 30 minutes on the elliptical... thought I was going to die! LOL! Guessed a little high on the level to use.
Today was a leg workout...
Cybex Cable Calf Machine (5 second negative, 15 second stretch each rep):
110 x 12 straight
Cybex Seated Ham Curl:
145 x 21 RP
Cybex Squat Press (leg press):
720 x 8 straight
540 x 21 straight
The end.
Going back up to the gym tonight to do some swimming/walking in the water again.
Today was a leg workout...
Cybex Cable Calf Machine (5 second negative, 15 second stretch each rep):
110 x 12 straight
Cybex Seated Ham Curl:
145 x 21 RP
Cybex Squat Press (leg press):
720 x 8 straight
540 x 21 straight
The end.
Going back up to the gym tonight to do some swimming/walking in the water again.
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PTAaron
Guest
Oh I forgot to mention today's therapy appointment... it was awesome.
Shoulder dumbell presses I moved up for 18lb, 20lb, 25lb for 25 reps each to 20, 25, 30 for 15 reps each.
Chest dumbell press I moved up from 15, 20, 25lb x 15 reps to 20, 25, 30lb for 15 reps
Of course at rep 5 with the 30s I thought my right pec was going to explode... and I actually had to stop at rep 10 and pause for 10 seconds because it was burning so bad!
Great stuff! LOL!
Shoulder dumbell presses I moved up for 18lb, 20lb, 25lb for 25 reps each to 20, 25, 30 for 15 reps each.
Chest dumbell press I moved up from 15, 20, 25lb x 15 reps to 20, 25, 30lb for 15 reps
Of course at rep 5 with the 30s I thought my right pec was going to explode... and I actually had to stop at rep 10 and pause for 10 seconds because it was burning so bad! Great stuff! LOL!
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PTAaron
Guest
Cardio today - 30 minutes on elliptical machine on the Alpine Pass setting.
They were clearing out the treadmills today, they are apparently replacing them all with newer models. The gym is actually closed for the next 3 days while they bring in 90 pieces of new equipment... I'm just REALLY hoping they don't get rid of any of the stuff I like!
They were clearing out the treadmills today, they are apparently replacing them all with newer models. The gym is actually closed for the next 3 days while they bring in 90 pieces of new equipment... I'm just REALLY hoping they don't get rid of any of the stuff I like!
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0311
Guest
I hear that brotha.. After my month off, hitting chest again is equivalant in pain to a widowmaker set! Keep it up!..:headbangePTAaron said:
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PTAaron
Guest
yeah, it is pretty insane!
I was 2 months without being able to do a "bench press" motion, so it is seriously weak!
I was 2 months without being able to do a "bench press" motion, so it is seriously weak!
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irongirl
Guest
How's it going Aaron?
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PTAaron
Guest
Didn't get much time to check in to my journal this weekend... was just insane... One of Tracy's cousins is having some relationship trouble so we hung out with him Friday night... then around 2:30am he called asking if he could come stay the night with us - BUT didn't show up at our place til 4am! I'm glad to help out, but that made for a seriously difficult Saturday.
Tracy met my parents for the first time Sunday - they had been out of town for the last 4 months. That went really well, they really liked her.
Okay on to the training related things:
Yesterday I bumped up to 3 sets of 15 with 30lbs for my dumbell shoulder presses - that was hard! I also bumped up to 30lbs for 3 sets of 15 on dumbell bench press - REALLY hard!
I saw my doctor in the morning and he didn't seem too worried about my "drill incident", and gave me a prednisone dose pack to get rid of the tendon inflammation that I had. He said he would do an injection to the tendon if the prednisone didn't work - so that makes me feel a lot better.
Also - did a 6 mile bike ride outside yesterday as some cardio
Been keeping really busy... I don't think I have time to go back to work!! LOL!
Tracy met my parents for the first time Sunday - they had been out of town for the last 4 months. That went really well, they really liked her.
Okay on to the training related things:
Yesterday I bumped up to 3 sets of 15 with 30lbs for my dumbell shoulder presses - that was hard! I also bumped up to 30lbs for 3 sets of 15 on dumbell bench press - REALLY hard!
I saw my doctor in the morning and he didn't seem too worried about my "drill incident", and gave me a prednisone dose pack to get rid of the tendon inflammation that I had. He said he would do an injection to the tendon if the prednisone didn't work - so that makes me feel a lot better.
Also - did a 6 mile bike ride outside yesterday as some cardio
Been keeping really busy... I don't think I have time to go back to work!! LOL!
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PTAaron
Guest
Decided to do a "real" workout today... I figured my bicep tendon was feeling a whole lot better, so why not!
Workout
LT=Last Time TT=This Time
Seated Alternating Curls (palm up the whole time):
40lb dumbells x 15 RP
Dumbell Hammer Curl (super slow negatives):
35lb dumbells x 12 straight set
45 degree calf machine (5 second negative, 15 second stretch at bottom each rep):
LT: 45lb plates+sled x 7
TT: 45lb plates+sled x 8 - 30 second pause - 20 straight normal speed reps
*Failed to get 12, had to "punish" the calves for it with the normal speed reps
Cybex Prone Leg Curl:
LT: 130 x 18 RP
TT: 130 x 21 RP
Cybex Pivot Hack Squat:
LT: 360 x 8, 270 x 20
TT: 360 x 10, 270 x 20
NOTES:
Was supposed to do smith squats today (still can't to free squats because can't hold the bar) - but some goofy old foreign dude was hogging the only smith machine that wasn't angled. Fairly happy with the workout - progressed on all the leg exercises minorly, but I didn't expect huge jumps since my diet is still not going full bore. It can't be, because I would end up gaining 40lbs of fat by the end of the month since I am not doing normal workouts yet. Anyway some minor shoulder soreness right now - but that seems to have been mostly from the hack squats. At the bottom of each rep I keep my arms folded across my stomach, so my thighs end up jamming into them - which jams the shoulder also. It should be fine in an hour or so though.
Workout
LT=Last Time TT=This Time
Seated Alternating Curls (palm up the whole time):
40lb dumbells x 15 RP
Dumbell Hammer Curl (super slow negatives):
35lb dumbells x 12 straight set
45 degree calf machine (5 second negative, 15 second stretch at bottom each rep):
LT: 45lb plates+sled x 7
TT: 45lb plates+sled x 8 - 30 second pause - 20 straight normal speed reps
*Failed to get 12, had to "punish" the calves for it with the normal speed reps
Cybex Prone Leg Curl:
LT: 130 x 18 RP
TT: 130 x 21 RP
Cybex Pivot Hack Squat:
LT: 360 x 8, 270 x 20
TT: 360 x 10, 270 x 20
NOTES:
Was supposed to do smith squats today (still can't to free squats because can't hold the bar) - but some goofy old foreign dude was hogging the only smith machine that wasn't angled. Fairly happy with the workout - progressed on all the leg exercises minorly, but I didn't expect huge jumps since my diet is still not going full bore. It can't be, because I would end up gaining 40lbs of fat by the end of the month since I am not doing normal workouts yet. Anyway some minor shoulder soreness right now - but that seems to have been mostly from the hack squats. At the bottom of each rep I keep my arms folded across my stomach, so my thighs end up jamming into them - which jams the shoulder also. It should be fine in an hour or so though.
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PTAaron
Guest
Cardio today... went well until the end...
30 minutes on the eliptical machine - this one had arms too, which wasn't so good on my shoulder though
Anyway when I finished, my legs were pretty shaky - I walked over to get a towel to wipe down the machine and all of a sudden had that fun feeling where all of the sound in the gym suddenly fades away and everything gets quiet, the room started spinning, I thought I was going to either fall down or throw up. I managed to take a drink from my water bottle and that helped snap me back to reality... but it took a good 10 minutes plus eating some "fruit leather" that Tracy had in her car before I started feeling good again.
It wasn't pretty... and I think I know what happened: This morning when I got up I had a 90g protein shake, power bar, and some Redline. For lunch I had 2 chicken breasts. Snack after that was 2 chicken lean pockets and a sugar free Monster Energy Drink. An hour later I headed to the gym for cardio... and slammed a ZipFizz energy drink. So... almost no carbs... 3 energy things... and 30 minutes of intense cardio. Oops!
Yes, Tracy already yelled at me for being an idiot.
30 minutes on the eliptical machine - this one had arms too, which wasn't so good on my shoulder though
Anyway when I finished, my legs were pretty shaky - I walked over to get a towel to wipe down the machine and all of a sudden had that fun feeling where all of the sound in the gym suddenly fades away and everything gets quiet, the room started spinning, I thought I was going to either fall down or throw up. I managed to take a drink from my water bottle and that helped snap me back to reality... but it took a good 10 minutes plus eating some "fruit leather" that Tracy had in her car before I started feeling good again.
It wasn't pretty... and I think I know what happened: This morning when I got up I had a 90g protein shake, power bar, and some Redline. For lunch I had 2 chicken breasts. Snack after that was 2 chicken lean pockets and a sugar free Monster Energy Drink. An hour later I headed to the gym for cardio... and slammed a ZipFizz energy drink. So... almost no carbs... 3 energy things... and 30 minutes of intense cardio. Oops!
Yes, Tracy already yelled at me for being an idiot.
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PTAaron
Guest
Cardio this morning - 45 minutes on a different eliptical machine...
Didn't get stick this time! Thank god!
I'll be going back again this evening with Tracy to do some more cardio.
Didn't get stick this time! Thank god!
I'll be going back again this evening with Tracy to do some more cardio.
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PTAaron
Guest
Pretty frustrated today... shoulder is just aching constantly, and I can't figure out why... been that way since Wednesday afternoon. In therapy today I had no problem with any of my exercises, but we skipped the part where my PT stretches me since that hurt so bad when I was in last visit.
Pain is mostly at the tricep attachment at the shoulder - which is right where the tear is.
I did cardio today after therapy - I used a stepmill for the first time. If you haven't seen one of these, it is pretty cool - kind of like walking up an escalator the wrong way. The only problem was that the steps needed to be about 2" longer for my feet to fit on so I kept tripping as I stepped too far forward and hit the back of the next step. One HELL of a workout though!! When I got done it looked like I had taken a shower with my clothes on, and that was only after 30 minutes!! Insanity. I'm going to be making that my cardio of choice from now on
Pain is mostly at the tricep attachment at the shoulder - which is right where the tear is.
I did cardio today after therapy - I used a stepmill for the first time. If you haven't seen one of these, it is pretty cool - kind of like walking up an escalator the wrong way. The only problem was that the steps needed to be about 2" longer for my feet to fit on so I kept tripping as I stepped too far forward and hit the back of the next step. One HELL of a workout though!! When I got done it looked like I had taken a shower with my clothes on, and that was only after 30 minutes!! Insanity. I'm going to be making that my cardio of choice from now on
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Dubie
Guest
Hang in there, don't over do it.
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PTAaron
Guest
Thanks for stoppin in Dubie!
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PTAaron
Guest
Workout...
Workout...
Today's workout was good. Made me happy. Or something.
Keep in mind that this is only the second bicep workout I have done in the last 4-5 weeks since the "drill incident".
Workout
Barbell Bicep Curl:
90lbs x 15 RP
*Right shoulder felt good during these. Right bicep limited the exercise.
Reverse Grip Cable Curl One Arm (5 second negative each rep):
4plates x 15 straight set
*a little easier than I thought!
Cybex Calf Machine (5 second negative, 15 second stretch at bottom of each rep):
LT: 110lbs x 12 straight
TT: 120lbs x 12 straight
Cybex Seated Ham Curl:
LT: 145 x 20 straight set
TT: 150 x 23 straight set
Smith Squat (ass to the floor, slow reps):
LT: 195 x 8 or something
TT: 205 x 8, 140 x 8 then ran out of breath and had to stop)
*These sucked again... I just was running out of breath on them. For my "widowmaker" set I got to 8 and realized I wasn't breathing - well I didn't "realize" it, it was "brought to my attention" by the fact that the room was getting black and I was getting dizzy... So I stopped.
NOTES:
Really happy with the bicep curls - I expected to crap out early on those because of the right arm, but it made it through no problem. The squats were disappointing again. I tried free barbell squats but even with no weight on the bar it was too stressful on my right shoulder. Hopefully soon I'll be able to get back to those!!
Workout...
Today's workout was good. Made me happy. Or something.
Keep in mind that this is only the second bicep workout I have done in the last 4-5 weeks since the "drill incident".
Workout
Barbell Bicep Curl:
90lbs x 15 RP
*Right shoulder felt good during these. Right bicep limited the exercise.
Reverse Grip Cable Curl One Arm (5 second negative each rep):
4plates x 15 straight set
*a little easier than I thought!
Cybex Calf Machine (5 second negative, 15 second stretch at bottom of each rep):
LT: 110lbs x 12 straight
TT: 120lbs x 12 straight
Cybex Seated Ham Curl:
LT: 145 x 20 straight set
TT: 150 x 23 straight set
Smith Squat (ass to the floor, slow reps):
LT: 195 x 8 or something
TT: 205 x 8, 140 x 8 then ran out of breath and had to stop)
*These sucked again... I just was running out of breath on them. For my "widowmaker" set I got to 8 and realized I wasn't breathing - well I didn't "realize" it, it was "brought to my attention" by the fact that the room was getting black and I was getting dizzy... So I stopped.
NOTES:
Really happy with the bicep curls - I expected to crap out early on those because of the right arm, but it made it through no problem. The squats were disappointing again. I tried free barbell squats but even with no weight on the bar it was too stressful on my right shoulder. Hopefully soon I'll be able to get back to those!!
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PTAaron
Guest
Pretty exciting day for me today... Dropped the dumbell bench presses in PT and added in push ups The dumbells only go up to 30lbs... So today I did 2 x 10 with my hands on a low table, feet out as far as possible. 2X10 with my hands on a 13" step. 1x10, 1x8 with my hands on a 7" high rockerboard - THESE were HARD!! Damn! My second set I only made rep 8 before completely failing.
Went to the gym after therapy and did the stepmill again - only had time to get in 20 minutes today though. Tracy won a contest so I had to go pick up her prize - 2 tickets to the Tiger's game, free food, 2 t-shirts, and passes to a meet and greet with the team We didn't make it in time for the meet and greet, but it was fun anyway
The dumbells only go up to 30lbs... So today I did 2 x 10 with my hands on a low table, feet out as far as possible. 2X10 with my hands on a 13" step. 1x10, 1x8 with my hands on a 7" high rockerboard - THESE were HARD!! Damn! My second set I only made rep 8 before completely failing.Went to the gym after therapy and did the stepmill again - only had time to get in 20 minutes today though. Tracy won a contest so I had to go pick up her prize - 2 tickets to the Tiger's game, free food, 2 t-shirts, and passes to a meet and greet with the team
We didn't make it in time for the meet and greet, but it was fun anyway
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0311
Guest
It's great to see you progressing! Have faith in what you're doing and you'll be back in no time!!
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PTAaron
Guest
Thanks 0311!
I am insanely sore (in a good way) from those damn push-ups yesterday! I forgot to mention it but I also did 4 sets of chins on a total gym... my lats are so damn sore right now!!
I am insanely sore (in a good way) from those damn push-ups yesterday! I forgot to mention it but I also did 4 sets of chins on a total gym... my lats are so damn sore right now!!
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PTAaron
Guest
Cardio - 35 minutes on the stepmill.
That thing is so painful!
That thing is so painful!
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PTAaron
Guest
40 minutes on the stepmill today...
I hate that thing.
I hate that thing.
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