Page 3 - Rox's Return, Part Deux - Page 2 - JP Fitness Forums

hard_rox · 01-20-2008, 06:18 PM

Sun. Jan. 20

NROL: Hypertrophy 1
Workout: 2B

Superset: 90 sec rest
Squat: 5x5: 185 lb (+10 lbs)
Deadlift shrugs: 5x5: 195 lb (+20)

Superset: 90 sec rest
Bulg. Split squat: 5x5: 25 lb DBs
Step-up: 5x5: 10 lb DBs:

SB reverse crunches: 3x15

Probably could have gone heavier with the squats. This was an afternoon workout and I'm always able to lift more then compared to the 5 AM workouts, so I didn't want to make too big of jump that I wouldn't be able to reproduce during the morning. Deadlift shrugs were more of a straight deadlift, which were almost too easy without the shrug component. My shoulders & neck were killing me Saturday and that's why I skipped the shrugs. The entire area felt better this morning, but my right shoulder is still giving me pain at the start of flexion and abduction. Hopefully another day of rest will be beneficial.

tkinsley · 01-20-2008, 06:27 PM

Hey Greg! Glad you're on the mend.

ANd I definitely hope you post a video of your muscle up to ring handstand...

Tina

cjgatti · 01-21-2008, 06:53 PM

Can you tell the difference between good and bad shoulder pain when getting back your strength? Have you been to the gym (gymnastics) yet?

hard_rox · 01-22-2008, 04:30 AM

Thanks for stopping in, Tina. The recovery is slow, but I'm making steady progress toward that muscle up press.

Gatti - I can definitely tell between general muscle soreness from training & a specific pain in the shoulder. In this case, by Sunday the pain was mostly in the front delt / pec insertion area. My PT loosened up the area with his thumb on Wednesday and my ART guy hit the inner pec on Friday morning. So between those two and the fact that one of my incisions is in that area, I'd say they broke up some scar tissue and/or generally bruised the muscles.

I haven't been back to the gym yet. I'm thinking maybe the first week in February. They switched their schedule around and now have open gym on Saturdays at 1:30. Not very conducive to my schedule considering we're already there for an hour and a half with the kids that morning. The owner said she'll work something out with me so I can come in during the evening. It'd be nice to get in there more than once a week, but I'm not going to push my luck just yet.

hard_rox · 01-22-2008, 04:39 AM

Mon. Jan 21

Int Rotation (single band) 3x15
Ext. Rotation (single band) 3x15
Scap Pushups: 3x20 (elevated feet)
Wall slides: 2x10

Light workout to get the shoulder firing.

hard_rox · 01-22-2008, 04:48 AM

Tues. Jan. 22

NROL: Hypertrophy 1
Workout: 3A

Superset: 60 sec rest
Incline DB press: 4x10: 35 lb DB
Seated cable row: 4x10: 125 lb (+5 lbs)

Superset: 60 sec rest
DB shoulder press: 4x10: 25 lb DB
wide grip lat pulldown: 120 lb (+20 lbs)

Superset: 60 sec rest
Diamond pushups: 10,10,15,15 (elevated feet) (+10)
High pulls: 4x10: 60 lbs (+5 lbs)

SB crunches: 3x20

I left my workout sheets at home this morning so I wasn't sure what amounts to increase my lifts by. Since the shoulder was sore over the weekend I kept those exercises the same. With the exception of the seated rows, still dialing in the weights for the other exercises. Definitely felt as though I could have pushed some more weights around.

Mahler · 01-22-2008, 10:46 AM

When you feel you can push some more weight, it just means you're getting better and stronger.

RedWifey · 01-22-2008, 03:37 PM

Quote:

Originally Posted by hard_rox

I left my workout sheets at home this morning so I wasn't sure what amounts to increase my lifts by.

I just hate it when I do that! Rock on, Greg!

p.s. I promise I am going to update my blog this week...there I've said it so now I'll really do it!

hard_rox · 01-23-2008, 05:01 AM

Wed. Jan 23

Int Rotation (double band) 3x10
Ext. Rotation (double band) 3x10
Scap Pushups: 3x20 (elevated feet)
Wall slides: 2x10
"I" 3x10, 5 lb
"T" 3x10 3 lb
"Y" 3x10 3 lb
Blackburns: 1x20

Sit tuck: 3x15 sec
Sit L: 3x15 sec
Tuck planche: 3x15 sec
HS: 35 sec (wall)

I-T-Y's were a bit on the light side, but I focused on holding them at the top for a second to compensate. Bumped up the p-lette holds by 5 secs a set and that's about the max at this point. Threw in a HS for good measure.

BamaDave · 01-23-2008, 05:16 AM

Greg, good to see you posting in here again and working through the shoulder frustrations.

hard_rox · 01-23-2008, 06:12 AM

Interesting CrossFit video for those following along.

UpNorth · 01-23-2008, 10:58 AM

Thanks for checking in to my log and I'm glad you back at it and logging here. With the flurry of new logs I never would have seen it. I'm always inspired by the gymnastics stuff worked into your routines.

The guy in that CF video looks pretty damn strong, but I had to laugh that he was performing those exercises in jeans.

Chris D · 01-23-2008, 08:14 PM

Greg - Parrellete (SP) work is in order this year (do you still have the instructions in case I miss placed them?). As well as some rings. Still amazed by the crossfit people.

hard_rox · 01-24-2008, 04:41 AM

Thurs. Jan. 24

NROL: Hypertrophy 1
Workout: 3A

Superset: 60 sec rest
Incline DB press: 4x10: 40 lb DB (+5 lb)
Seated cable row: 4x10: 120,60,60 120 lb (-? lbs)

Superset: 60 sec rest
DB shoulder press: 4x10: 30 lb DB (+5 lb)
wide grip lat pulldown: 110 lb (-10 lbs)

Superset: 60 sec rest
Diamond pushups: 4x14 (elevated feet) (+6)
High pulls: 4x10: 65 lbs (+5 lbs)

SB crunches: 3x15

My only complaint with this NROL routine is there are too many workouts (1a, 1b...3b). I have six workout sheets to flip thru and for some reason after finding workout 3B, I put sheet 3A back on top. So I just now realized I did the same workout back to back. At least I made some gains.

My shoulder didn't like the close grip cable rows so I lightened the load, the switched to a wide grip and bumped the weights back up.

hard_rox · 01-24-2008, 04:47 AM

Quote:

Originally Posted by UpNorth

The guy in that CF video looks pretty damn strong, but I had to laugh that he was performing those exercises in jeans.

At first glance he looks scrawny, but evidently is very strong for his height.

Quote:

Originally Posted by Chris D

Greg - Parrellete (SP) work is in order this year (do you still have the instructions in case I miss placed them?). As well as some rings.

I should be able to dig them up if you need them.

RedLefty · 01-24-2008, 08:47 AM

Quote:

Originally Posted by hard_rox

At first glance he looks scrawny, but evidently is very strong for his height.

I'm tall for my strength.

hard_rox · 01-25-2008, 06:56 AM

Quote:

Originally Posted by RedLefty

I'm tall for my strength.

Then I guess you either have to get shorter, or get stronger. Have you given any thought to having a disk removed?

hard_rox · 01-25-2008, 07:07 AM

Fri. Jan.25

NROL: Hypertrophy 1
Workout: 3B

Superset: 60 sec rest
Squat: 3x15: 115 lb (+10 lbs)
Deadlift shrugs: 3x15: 135 lb (+30 lbs)

Superset: 60 sec rest
Bulg. Split squat: 1x15: 10 lb DB (-2 sets)
Step-up: 1x15: BW (-2 sets)

SB crunches: 3x20

Left knee started hurting during after the first set of step-ups and I bailed at the start of the second set. Decent squat and DL workout though. Worked out in the basement this morning since I'm home with a sick kid and it's almost too hot to exercise down there due to the wood stove. A half hour of suffering is tolerable though considering it's 10 F outside and we can use all the heat we can get.