She still has me beat, too. I'm still at 25. And, I think she did hers at the end of her workout. I warmed up and walked right to the GHR machine. When I do them at the end of the workout (like Tuesday night), I get to about 20.
This was brutally hard. Brutal. I haven't done any circuits or giant sets in forever.
To one side of me, was a shrugger. Behind-the-back shrugging with a bb. In the power rack. With 75lbs. To the other side was a guy doing wrist curls. Weight, irrelevant. I don't get it. The wrist curl guy was needing a fat loss program.
B1, GHR, 3xMax
B2, DB Serratus Crunch, 3x7, 30s
I'm doing the pullovers because I can't bench. Pullovers don't hurt. They also might be useless, but whatever.
Damn. There's been a lot going on in here! I hate that they've firewalled this site at work AGAIN. Sons-of-bitches, every one of them.
Nice workouts, Roland!
I saw a pretty fluffy chica at the base gym today doing tricep pressdowns for about 10 minutes, along with other assorted random weird things. If I was a secret Santa, I think I'd give out NROL to everyone.
Damn. There's been a lot going on in here! I hate that they've firewalled this site at work AGAIN. Sons-of-bitches, every one of them.
Too much chode talk set off the filters?
Quote:
Originally Posted by RedLefty
Yeah, aren't pullovers mostly a lat exercise? So they're not exactly a substitute for bench press. That's like doing pulldowns because you can't jump.
So, first that pubes and chode lecture, now this?
You might be right on the lats. But the pectoralis minor is also responsible for pulling the arms downward. And since I can't find many pec major exercises that don't hurt, I take what I can get.
I just hope my pec minor doesn't get too huge. I don't want too bulky. Toned.
Roland Roland Roland ... I know you live in Southern California, but are you really worried about your pecs shrinking? Get that shoulder healthy!!! Pushups are great for shoulder health (along with other mobility stuff) AND they work your chest ... I'm just sayin' ...
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Life's a Journey ... Enjoy the Ride!
8 Circuits x 3 Reps each, 4-6 Rep Max
30s between each exercise
Chinups, 186 +20
Deadlift, 315
This was really hard. Only 30s between each lift. I felt week. The first round was 355 and +35, but that didn't last.
The original program had decline bench sandwiched (mmm.... sandwich...) between the chins and deads, so I probably should have extended the rests by 15 to 30 seconds each to make up for the time spent not benching. Ah well. The die is cast.
8 Circuits x 3 Reps each, 4-6 Rep Max
30s between each exercise
Chinups, 186 +20
Deadlift, 315
This was really hard. Only 30s between each lift. I felt week. The first round was 355 and +35, but that didn't last.
The original program had decline bench sandwiched (mmm.... sandwich...) between the chins and deads, so I probably should have extended the rests by 15 to 30 seconds each to make up for the time spent not benching. Ah well. The die is cast.
I do pushups. When I said I couldn't bench, I meant chest pressing, actually. I stopped benching a few months ago.
I was experimenting. Bad?
No, not bad ... but then why not substitute a push-up variation (which would work the same muscles, only more and better) than DB Pull-overs which work different muscles?
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Life's a Journey ... Enjoy the Ride!
The program calls for three variations of the bench/press movements per week, but even pushups hurt once when I did some last week. I was trying to find something that didn't hurt. But, I decided to just drop all pressing totally for the next three weeks, at least. Maybe even longer.
I have to see the doc and the physical therapist when I get back from my trip (trip is later this week, for a week). In the meantime, just doing the shoulder related stretching and exercises.
I was reading something that Mike Boyle wrote (can't remember what or where ... T-Nation or maybe on his website) about avoiding all pressing until you get full painfree range of motion on the wall slide/stick up mobility/activation exercise. Might be worth adding that one in.
Where are you travelling to this time?
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Life's a Journey ... Enjoy the Ride!
Not sure exactly where your shoulder hurts, but have you added in some external rotations (if it's in the rotator area?) They really helped me a few weeks ago. Also doing 1-2 lactic training days (day after lifting heavy) per week seemed to push things through.
So, I keep doing the wall slide, though. Even if it hurts?
No, only go as high as you can without it hurting ... the range might be really really small to start but as you get better at it the range will increase.
__________________
Life's a Journey ... Enjoy the Ride!
4 rounds of this monster set
15 reps each, 60s rest between each exercise
Good Mornings, 135
DB Woodchops, 25
BB Reverse Lunges, 95
V-Grip Rows, 100
The workout was really, really tough to finish. I was shaking at the end.
I felt bad hogging the squat rack, but I did it anyway. There was a guy doing curls in the power rack next to me, and my new hero walked up and asked the guy to move. Excellent.
Curl guy had to be convinced to leave, too. "Come on, there's only one power rack and you can basically curl anywhere, right?" Sweet.
Finally, curl guy moved, but only after insisting he had one set left and that he wanted to finish it. Only he was lying. He'd barely started.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Considering Roland's track record for "making friends" at the gym, I wouldn't suggest it...
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Ah the gym. Sometime, you should ask Chris about the fight I almost got in at the YMCA.....we have a gym in our basement now.
It must be frustrating to have an injury that limits your workouts. Just be sure that you adjust your workouts to allow the most healing in the quickest recovery time. Some shortcuts or workarounds just seem to make the injury nag and take even longer.
Well come on dear. You were RUNNING on the TRACK, don't you know that the track is for walking and socializing?
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Today was not a nice day. I scheduled a doctor's appt to have my shoulder looked at again.
Woke up, cooked breakfast for kidlets, dropped a towel on the floor, and then experienced the ab cramp of a lifetime. It was crippling. It started off slow, and rose to a level that I've never experienced before. It was like those cramps you get when you're sick, but without the gurgling and bubbling feeling. And, it left me helpless on the floor after a few minutes. It was all I could do to get the kids to school, as driving requires not stretching your abs out.
I dropped them off, came home, and laid on the floor for an hour, then headed to the doctor. I got a shot of cortisone, which the doc says is probably doing nothing but masking the pain, was told to go get x-rays, and got a referral to a PT.
For the cramps, I got blood drawn. glucose, thyroid, and electrolytes.
After school, Tony went with me to the lab, and the x-ray girl x-ray'd his Lego plane for him. cool. The lab girl gave him a 1/2 box of latex gloves (he doesn't like to touch bait when he fishes).
In between, I did manage to do some work, llay on a conference call, AND go to a lunch meeting.
Oh. The last time, the cortisone shot masked the pain, this time it didn't. Still hurts. I'm thinking it's a totally different problem. It basically hurts all the time now.
Off to Virginia in the morning. While there, I plan to do some lower body work and cardio. (whee...) I just hope I don't get another cramp like that on my flight.
Oh. No workout today or tomorrow. Going easy on Saturday and Sunday. And, Monday, Tuesday, and Wednesday, too.
Get that shoulder healthy!!! Pushups are great for shoulder health (along with other mobility stuff) AND they work your chest ... I'm just sayin' ...
.....but you got through it!
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