Spartaaaaaaa!!! Fighting my worst enemy... Myself - Page 2

Lost Dog · 08-26-2008, 09:53 PM

Does it hurt when you do pushups and pullups? When I hurt my rc, pullups hurt, but chinups didn't. Pushups were fine, so my doc said they were all okay. That's just me, though.

Lisa~ · 08-27-2008, 03:54 PM

Push-ups are fine, even corrective, assuming you get no pain when doing them.

bacardio · 09-05-2008, 10:06 AM

Sep 4

Been playing it safe, due to my Black Belt test on this Saturday....

But I did due 30 minutes on a step climber yesterday.

Starting next week, I will be back at it

Buk · 09-05-2008, 10:21 AM

Good luck tomorrow!

Phaedrus49er · 09-05-2008, 10:49 AM

See Irishdazza's avatar

bacardio · 09-09-2008, 07:56 PM

Mon - Sept 8

Rotator Cuff PT
30 mintues of treadclimber

60 minutes hockey

One goal complete, Saturday I was awarded my black belt, so now I can get back to the gym. I have been playing it pretty safe the past couple of weeks due to my shoulder and just trying to avoid any bazaar accident that might come up.

bacardio · 09-09-2008, 07:57 PM

Tues Sept 9

Rotator Cuff PT
20 minutes of HIIT (80s work int (10.0mph)/80s rest (3.0mph) - 2.19 miles

Weight: 179.6

Phaedrus49er · 09-09-2008, 08:26 PM

Congrats on the belt. You may live.

Lost Dog · 09-10-2008, 12:05 AM

Congratulations!

bacardio · 09-11-2008, 03:30 PM

Weds Sept 10

Excercise:

5 circuits: RI: 0s

Seated Cable Rows (80lbs) x10
V-ups X5
Full BW Squats x20
Rope jump X100
Total Time: 16:17 (3:16, 3:22, 2:58, 3:41, 3:22)

Rotator Cuff PT

Nutrition:
Cals: 2044.6 (65.7g F / 190g C / 177.9g P) Weight: 177.2lbs
Just getting back into it, nothing realy exciting

bacardio · 09-17-2008, 08:39 AM

Sept 11

15 minutes of HIIT
7 intervals of 60s (11.0mph work/3.0mph rest)

Rotator Cuff PT

bacardio · 09-17-2008, 08:40 AM

Sept 12

90 minutes of TKD sparring

bacardio · 09-17-2008, 08:44 AM

Sept 15th

60 minutes hockey (6-3 W)

Sept 16th

5 circuits : RI 0s

5 pullups
25 BW squats (full-below parallel)
10 medicine ball slams (5kg)
10 Russian Twists
50 jumping jacks

Time: 3:15 (3:25) 3:20 (4:05) 3:34 = 17:39

Rotator Cuff PT

bacardio · 09-18-2008, 02:46 PM

Sept 16th

20 minutes of HIIT (80s intervals 10.0mph/3.0mph)

This was tough today, really struggled to make it through .

bacardio · 09-19-2008, 08:45 AM

Sept 17th (Thurs)

5 circuits RI:0secs
Wide-grip Seated Rows x10 (100lbs)
V-ups x10
Deadlift x10 (135lbs)

V-ups sucked after the second set and on the 5th set I had to change to a 2 minute plank

Rotator Cuff PT

Night:

60 minutes of TKD: punches, punches, and some more punches in an extremely hot dojo

bacardio · 09-19-2008, 08:32 PM

Little motivation

bacardio · 09-24-2008, 04:34 PM

Monday Sept 22

Hockey - 60 minutes - (3-3 Tie)

Weds Sept 23rd

20 minutes HIIT (10.0mph/3.0mph) 7 intervals

Seemed easier today, but shin splits are starting to show up

bacardio · 09-29-2008, 03:52 PM

Friday Sept 25th

20 minutes HIIT (10.0mph/3.0mph) 7 intervals

- even though the shin splits are starting to show up again. I fought threw it and found that I will probably have to increase the work interval speed.

90 minutes of sparring

Lost Dog · 09-29-2008, 09:03 PM

Are you doing anything to prevent the shin splints?

Do you overpronate?
Tight achilles
Weak dorsiflexors
need arch supports
etc.

Maybe try something else instead of intervals for a while? BB or DB complexes, for instance.

bacardio · 09-30-2008, 08:28 AM

Quote:

Originally Posted by Lost Dog

Are you doing anything to prevent the shin splints?

no really, the only thing I have done is put in heel support aka extra padding

Quote:

Originally Posted by Lost Dog

Do you overpronate?
Tight achilles
Weak dorsiflexors
need arch supports
etc.

huh? no idea. My achilles don't feel tight, but I really have no idea

Quote:

Originally Posted by Lost Dog

Maybe try something else instead of intervals for a while? BB or DB complexes, for instance.

What kind of routine do you suggest???

Lost Dog · 09-30-2008, 08:46 AM

I would say less HIIT (like zero for a while) and more of these things.

Complex A, BB with a weight that you row 8-10 times

BB DL x 5
BB Clean x 5
BB Front Squat x 5
BB BO Row x 5
Pushups x 5

Rest 30s between sets, 5 sets the first week, add a set each week. In the fourth week, you'll be at 8 sets. Readjust the next week.

Complex B, BB with a weight that you push press 8-10 times

BB RDL x 6
BB Clean x 6
BB Push Press x 6
BB Back Squat x 6
BB Good Morning x 6

Rest 30s between sets, 6 sets, and subtract a rep each round until you finish with 1 rep of each. Next week, start with 7s.

Complex C, 2 DBs with a weight that you can row 8-10 times

DB Snatch x 5
DB Pushups x 5
DB Cleans x 5
DB Renegade Rows x 5 (each hand)
DB Goblet Squat x 10 (hold one db only)

Rest 30s between sets, 5 sets, and add a rep each week until you get to 8 reps.

In theory, these are short. Feel free to ride a cycle or something afterward if you feel like you need more.

bacardio · 09-30-2008, 10:05 AM

Thanks Roland - I will start with complexes tomorrow

Lost Dog · 09-30-2008, 11:11 AM

You can also tailor something toward your sport. For instance, if you spar for x number of minutes, with 1 minute rests, for x number of rounds, you can setup a complex or series of exercises that works to get you more conditioned to those conditions.

bacardio · 10-03-2008, 08:10 AM

Sept 2nd

BB BO Rows x10 (90lbs)

5 cycles (100lbs RI:30s)
BB DL x 5
BB Clean x 5
BB Front Squat x 5
BB BO Row x 5
Pushups x 5

Well.... Did the first couple rotations and had to bail on this workout. My left RC started acting up on the BB Cleans.

So I ended up doing some rotator cuff PT work and some pullups and called is a day. Looks like I am really struggling to find a workout that isn't going to cause other issues to get worse.

Might have to move to an elliptical or bike aerobic workout and some different lifting routine

bacardio · 10-03-2008, 09:21 AM

Roland - any suggestions on other shoulder/trap exercises that won't tweak my RC???

Lost Dog · 10-03-2008, 05:09 PM

Do you mean exercises that won't hurt or exercises to help you get better? You said you're doing some rc work already, so I'm not sure.

What's the cause of the problem? Diagnosis?

bacardio · 10-03-2008, 11:12 PM

I am doing some exercises directed at strengthening and rehabbing the RC, so I was looking at complexes the I can still do.

I am really not sure what I did to goof up my RC.. It just seemed to start hurting after I did the 300 workout test. Not certain if I over worked the shoulders when I was doing all the pullups/pushups or what, but the clean really felt loosely.

Make sense???

Lost Dog · 10-04-2008, 12:34 AM

It seems like overhead stuff is worse with a lot of shoulder injuries, so maybe no push presses.

Do pushups hurt it? You could move drop the push presses and at the end, put the bar down and do pushups. But, if pressing (in general) hurts, then consider dropping those, too.

bacardio · 10-07-2008, 12:50 PM

Monday Oct 6

Day:

Rotator Cuff PT
- internal rotation
- external rotation
- lateral rotation

Night:

60 minutes of Karate
60 minutes of hockey (3-2 W)

bacardio · 10-15-2008, 12:34 PM

Tues 10/7

I haven't posted in several days, but I did this last week. I did just to see what would hurt my rotator cuff and what wouldn't. Hopefully, a decent workout can be created from this. Roland, any ideas????

pushups (x40) - OK
pullups (x6) - OK
wide-grip lat row (x6 120lbs) - OK (x10 100) - OK
close-grip lat row (x12 120lbs)
DB Press (x10 40lbs) - tweaky
DB Inclined Press (x10 40lbs) - OK
DB push press (x10 40lbs) - tweaky
DB Swing (x5 40lbs) - OK
DB Clean/Press (40lbs) - clean OK/ press NO