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
What about these?
pushups x10
db row left x10
db row right x10
db swing x10
body weight squats x10
Swiss Ball Pushups x5
chinups x5
db clean left x5
db clean right x5
knee tucks x 5
It's weird that a flat db press AND the military press and push press were tweaky and the incline wasn't. I would stop all db pressing until you get this under control. It might be a fluke that incline was okay.
When my shoulder hurt, wide grip seated rows and pullups (palm facing away) hurt, narrow grip rows and chinups didn't.
I would avoid most pressing. Particularly any pressing where you are laying down or have your back supported. Pushups might be okay, if they don't hurt.
I forgot if you've been to PT for this or not. Or the doctor. Did you have a diagnosis?
It's weird that a flat db press AND the military press and push press were tweaky and the incline wasn't. I would stop all db pressing until you get this under control. It might be a fluke that incline was okay.
When my shoulder hurt, wide grip seated rows and pullups (palm facing away) hurt, narrow grip rows and chinups didn't.
I would avoid most pressing. Particularly any pressing where you are laying down or have your back supported. Pushups might be okay, if they don't hurt.
I forgot if you've been to PT for this or not. Or the doctor. Did you have a diagnosis?
I wondered myself if it had anything to do with the weights I was using also, when I did the BB cleans (110lbs) my RC disliked it very much, but the DB Cleans with (40lbs) was fine.
But I agree I probably should avoid all presses, pushups don't seem to bother it too bad, I was able to knock out 50 yesterday, without it hurting.
I have been doing to some PT, basically external and internal horizontal rotation and external and internal vertical rotations.
It really hasn't seemed to do any good, so I was debating just leaving it alone for a while and seeing if it "just takes care of itself". I have not seen a doctor, but if it doesn't heal up soon, I may have too.
Those things probably don't hurt, but unless you know what's causing it, you might not be doing the right things.
There are some tests on the web that Julie had me do to help diagnose things. It's been a while, so I don't have the links. I finally gave up and went to my doctor.
Well, haven't been logging much, so I will give a quick update.
Between upper and lower body injuries, my lifting/cardio has gone to sh*t. Eating has fluxuated between good and bad, which in turn has my weight sitting between 175-179, up from my low of 172 during the 1st half challenge.
I have been doing a lot of skating lately, still have my weekly Monday night game and have been roped into being an assistant coach for my daughter's hockey team. Also still hitting the dojo regularly.
Since it looks as it completely the 300 workout won't happen at this point, I plan to shift that goal to a flexibility goal. Since my sparring is limited by my lack of flexibility, I am going to try and being able to complete a saddle side split by the end of the year. Not certain if I can gain that much flexibility that quick, but need another "big" goal.
I will start/continue some BW workouts, when possible.
I'm a fine one to talk, but if you have any lifting mobility issues, maybe this is a good time to take care of them, too. As long as you're doing a program with a plan...
Right now I don't have a plan at all. My only thought was to try and continue some kind of II circuit. With at least 1 upper body, 1 lower body, and 1 core routine at least and try to do them with no or a very small RI. And make sure that I switch it up every workout so that I am not working the same muscle groups each time. With the no RI I can use my cardio days to work solely on flexibility
Thurs Workout
5 minutes of running for warm-up
3 minutes of varied incline (0% - 12%) and speed (3.0mph-7.0mph)
1 minute of 7.0mph/0%incline
.5 minute of 12.0mph/0%
.5 minute of 3.0/0% cool down
Man.... Have I gotten lax.. I have gained 10 pounds since Oct 30, so I have ballooned up to 185.
Time to get my ass in gear, as for my injuries, we'll just see how it effects my workouts
I have been watching Craig (aka Buk) doing the Foley Preformance thing and like what I see, so I have asked permission to follow his log and work following his planned routines.
Ordered a Gymboss interval timer to help with things since I workout alone at the gym, I will be doing cardio at home most nights with my wife, so she is motivated to start working out again. We have a trip to Cancun in January and don't want to frighten anyone or have Greenpeace keep trying to push me back in the water and drag me out to sea.
Foley Performance Workout 20:00 for max rounds
5 x Burpees
10 x 45lb Dumbbell Swings
16 x alternating Lunges
-------------------------
Total: 12 rounds + 1 burpee
Craig, not certain how this workout is going to keep you off the endangered species list, this damn near killed me.
I really pushed myself to match Craig's score... Might have been a little much, since I haven't done crap in 3 weeks, but I almost matched his score (1 burpee short), and uncle pukey almost showed up to tell me how stupid I was. This was one of the toughest workouts I have every done, it looks easy, but I really started to feel it when I got to set 8 and 9.
Evening:
50 minutes of TKD
30 minutes of Treadmill (10 degree incline, 2.7mph)
I just want to drop in and say that I'm enjoying this phase of your journey, and not in a "Haha you fail!" way.
When the first challenge(s) ends and real life sets in with injuries, schedule changes, boredom, distractions, etc... that's where our health becomes a true management issue, along with all the other things we manage in life.
I like seeing how you're handling this. It's a much more meaningful insight for me than how we lazer focus for 90 days. Life's a longer-term deal than that (hopefully).
Keep on, dude.
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
I really pushed myself to match Craig's score... Might have been a little much, since I haven't done crap in 3 weeks, but I almost matched his score (1 burpee short), and uncle pukey almost showed up to tell me how stupid I was. This was one of the toughest workouts I have every done, it looks easy, but I really started to feel it when I got to set 8 and 9.
Good Job on pushing yourself, Doug.
I nearly had a visit from Uncle Pukey myself this morning
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Great work Doug, glad I could provide some motivation. I was working along side a girl that was going rep for rep with me throughout that entire workout; and a few women earlier in the day apparently had 17 rounds - they fly on the burpees. I don't think I got very close to puking on that one, but I did make a real pretty sweat angel on the floor immedately afterward.
I just want to drop in and say that I'm enjoying this phase of your journey, and not in a "Haha you fail!" way.
When the first challenge(s) ends and real life sets in with injuries, schedule changes, boredom, distractions, etc... that's where our health becomes a true management issue, along with all the other things we manage in life.
I like seeing how you're handling this. It's a much more meaningful insight for me than how we lazer focus for 90 days. Life's a longer-term deal than that (hopefully).
Keep on, dude.
Since the summit, things have become much more difficult. I original thought the 2nd have challenge was going to be a very obtainable, except maybe the 300 Workout goal. But good old Murphy has really stuck it to me. More than anything this really has been a mental challenge... With all the weight that I have gained when I was planning on losing, I really have had to stop myself from just saying "f*ck it, I'm done"
I am really hoping to make some head-way from now until the end of the year.
Great work Doug, glad I could provide some motivation. I was working along side a girl that was going rep for rep with me throughout that entire workout; and a few women earlier in the day apparently had 17 rounds - they fly on the burpees. I don't think I got very close to puking on that one, but I did make a real pretty sweat angel on the floor immedately afterward.
The burpees were tough, but my quads were screaming bloody murder by around set 9. Still feeling those today
Thurs Nov 20th
Foley Performance Workout 4 Rounds - 1:00 for reps - 1:00 rest - 1:00 between rounds
20lbs(2) DB Thrusters
40lbs(1) DB Swing
1-leg Burpees
Inchworm
--------------------
Totals: 88,83,21.5/20,22
Craig, kicked my ass on this one... I think I was goofing the DB Swing up though. Instead of bringing the weight/arms so they were parallel with the ground, I swung the weight until it was directly above my head.
I am looking forward to trying this one again in a month or so, after I have gotten back into lifting, shoulder really gave out on the Thrusters, I probably wasn't using my legs enough to generate force and using more shoulders. oh, well....
Craig, kicked my ass on this one... I think I was goofing the DB Swing up though. Instead of bringing the weight/arms so they were parallel with the ground, I swung the weight until it was directly above my head.
I am looking forward to trying this one again in a month or so, after I have gotten back into lifting, shoulder really gave out on the Thrusters, I probably wasn't using my legs enough to generate force and using more shoulders. oh, well....
That is how I do the dumbbell swings, all the way till my arms go behind the ears. When I swing kettlebells(not real often, I usually snatch them), I only go to above eye-level, but for dumbbells I go all the way vertical.
Finding just the right groove for thrusters can be tough, try to get some hip snap near the top to throw the dumbbells overhead.
Bench 411 Tempo (30-60s RI)
135 x 5 (x2)
155 x 5 (x4)
155 x 3 (hit failure)
Bent-over DB Shoulder Raises
10 x 8 (x3)
Cleans
45 x 20
45 x 10 (full clean with press)
55 x 5
65 x 5
85 x 5
External Rotation
10 x 10/10 (x2)
Internal Rotation
35 x 10/10 (x2)
Vertical Rotation
10 x 10/10
10 x 2/3
Couldn't remember the proper form for the cleans, so the trainer helped me get going on these. Worked more on proper form than weight... Not certain if it helped, I still bounced the bar off my chin and gave myself a nice little barbell raspberry.
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