Ooh, the special Roger Clemens house blend! You have to drop out of the Challenge if you're juicing.
That's what the
"Dr Taylor did it" defense covers... that, and a whooooole lotta lip licking, LOL!
EDIT: for those who missed the hearings... man, Clemens was a wreck! Compulsive lip-licker... I recommend youtube to see in its full glory. Either that, or Jon Stewart's riff on it. HILARIOUS.
I worked out last night, but it wasn't part of a plan. I just felt like lifting heavier (for me).
A, DL, up to 405. Tried to PR 415, but it only came up to the knees. Did a bunch of singles. 405, 395, 395, 385, 375, 365, 365
B, Squats, I'm feeling weird on the form, so I thought I'd just do a lot of singles where I could be sure my form was solid. Plus, I was practicing to see where my stance seemed best. 285, then 6 singles at 275. Then, did some backoff sets at 225. 4x6 at 225.
C, Chins. Worked up to a 75lbs db. If I'd remembered my belt, things would have gone better. Three singles at 75lbs, then a 65, then two at 55lbs. Then backoff sets on neutral grip chins with body weight. 8/6/6/6 reps.
"Why didn't you go in September?"
"Hey! That's the exercise I told you to do? (loser)"
"You mean you haven't been stretching enough, all this time?"
My PT, We'll call her "Deb," said that I'm amazingly tight. She kept checking my ROM to be sure, sorta laughed at me, checked again, shaking her head. It was sad and funny at the same time. She was nice, though.
I'm supposed to work mostly on stretching for the next week or so, then I'll get more to do.
I don't have all the proper names down, so forgive me... My descriptions are lame, too. I have a sheet with pics.
1 -- Posterior capsule stretch (external rotation) at 70 and 90 degrees. This is down lying down, on your side, elbow in and on the ground, with the arm at either 70 or 90 degrees. Stretch toward the ground.
2 -- AAROM shld abd supine w/cane (straight overhead (like a ref does when he yells "gooooooooaaaaaa!" and with the arm in a more Y position)
3 -- Pec stretch/doorway stretch
4 -- Shoulder external rotation (in doorway)
As to "exercises," she has me doing just two until next visit.
1 -- lying db external rotations. I'm really weak near the end point on the left. It's not pretty.
2 -- prone external rotations. Lying on the bed with forearm over the edge and hanging perpendicular to the ground. Rotate the shoulder until the arm is parallel to the ground and above the surface of the bed. Right is good, left is really, really bad. No weight on these, since the air seems to be heavy enough.
She had me try a few other exercises, but wants me to wait until I can even reach the end points. For instance, she had me lie face down, propped up on my elbows, gripping a band between my hands. Then rotate externally to pull the band apart. "Yeah. It's not really worth doing that yet." I was insulting the band, I guess.
In a nutshell, she said the rc muscles are so weak because I'm so tight that I can't even get into the position to strengthen them in certain positions.
I don't know. We didn't talk specifics past "do all this and come back on the 11th."
Although, if my virtual rehab team thinks I should work on that, I have no problem adding it in.
At first she seemed skeptical that I would be able to do any work today, having just had the shot on Tuesday. But, I told her I have a high pain tolerance. She bought it, so we got to work.
On the snatches. You might not have noticed, but I was only using my right side. She said my left side is pretty bad compared to my right.
I have to say that I HATED stretching with a passion until it was a prescribed part of a program I did, very detailed in the setup and timing and everything. Now, it's a regular part of my workout week (mainly on "off" days as part of a larger regeneration package), and I can tell a not-so-good difference when I miss a session. It sucks getting started, but once you do, it'll become part of the routine rather than an add-on.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Isn't it amazing how a person can be so good in one area (lifting xlbs or running xmph) but when you step back and do something a little differently, it puts you back towards square 1 in that arena. No doubt you'll rock the rehab and emerge from this with some incredible work in the gym eventually!
Your PT regimen sounds surprisingly close to mine, not too long after the acromioplasty.
Hope it works well.
__________________ 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
The stretching isn't too bad. I'm still very sore in the lats from my first session, so I'm wincing a lot. My daughter watched me last night, then said "Can't you just have the surgery, instead?"
I have my kids this weekend, so no gym until Monday. The road forked between gym and lunch yesterday, and I chose to eat tacos al pastor.
I think it's too soon to tell for sure on the body comp over the long haul. I'm back at 189, which may just be the almost daily dose of carbs (corn tortillas, rice, and periodic bread or bun). Plus more fruit. But, despite the carbs, my pants are pretty loose and I don't feel or see any fat gain.
I have to admit that it's nice to be able to go out and have what normal people would consider healthy food. Still, it's pretty healthy stuff, and the rest of my day is P, F, and veggies or fruit. And, I'm on the eat four times per day routine. So far, so good.
I'd considering tracking foods/calories, but the thought of it sounds stressful again. Thinking back, the good ol' days were not as good as I'd remembered. More obsessive than anything. Not sure I want THAT back.
I'm going to wing my workouts for the next couple of days, then start a new plan, with my shoulder stuff worked into it. The CW stuff I've been doing is mentally unsatisfying. You have to do what you like, right?
Oh, I finally got some Chuck's. For 25 years, I've been trying them on and finding them way too narrow. I needed at least a 12, and that still felt too narrow, plus long and floppy, like clown shoes. I've always tried the high tops, though. But, the other day, I tried some low tops. They fit just fine.
Good call on the Chucks. I'll be interested to see if/how you like them. As for the macronutrient tracking, I'm in the same boat. I SHOULD be tracking again (I didn't get a food scale for nothing oh so many years ago), but I just can't bring myself to do it. I eat cleanly with a touch more protein than my mind thinks I should have, which usually puts me about where I need to be, and I'm happy with minor overall tweaks over the long haul rather than daily obsession. It's akin to people who weigh themselves every day (*ahem* Mahler *cough*)
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
As for the macronutrient tracking, I'm in the same boat. I SHOULD be tracking again (I didn't get a food scale for nothing oh so many years ago), but I just can't bring myself to do it. I eat cleanly with a touch more protein than my mind thinks I should have, which usually puts me about where I need to be, and I'm happy with minor overall tweaks over the long haul rather than daily obsession. It's akin to people who weigh themselves every day (*ahem* Mahler *cough*)
I'm not of that mindset where people think that if you eat good, wholesome, whole foods it'll all work out. I'd just be less fat than I was when I was eating crap if I did that.
I have to make a conscious effort NOT to eat too much of any food. Although, it is quite a bit easier with just the P+F type of meals, ala TNT.
The lack of stress is important to me, as is not showing my kids that I'm anal about weighing and measuring my food all the time.
Okay, todays workout was tough.
Rope warmup, 5 minutes
A, Sandbag Shouldering, 105lbs, (4/4/4/4) per side
These were brutal. I have a new bag and the sand is all over the place. It was really hard by the time I got to rep 3 or 4 on each side.
B1, Med Ball Pushups, (13/12/10/10)
B2, Alternating DB Row, 80lbs (7/6/7/7) per side
The pushups are with both hands on the side of the ball, squeezing together AND pressing with a narrow, neutral hand position. Full extension and a scap shrug for each rep.
The Alt DB Rows are from the ground, in a Sumo DL position. Row right, elbows out, put the db down, row left, put the db down, repeat for all reps.
Nice workout! Did your sandbag girlfriend lose some weight?
She can go heavier (about 150), but it's really hard to throw much more than 100lbs over your shoulder 8 times in a row. I can do 130 2-3 times. 150 once.
The other day, I loaded up to 130 and practiced going from seated to standing with the bag in my arms. That's hard.
The other day, I loaded up to 130 and practiced going from seated to standing with the bag in my arms. That's hard.
Cool. Sort of a Zercher squat with sand. Yeah, that would be really hard.
__________________ 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
__________________ 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
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