Page 3 - Rox's Return, Part Deux

[hard_rox]

No, not that Page 3 (although that might bump the views to my journal). Considering over 70 people are posting training logs daily and I typically post before 7 AM, it's a safe bet I'll be able to find my training log on Page 3 by dinner time.

As some of you may remember, I injured my right shoulder last January while practicing giants on the high bar. I spent the better part of 2007 trying to rehab it before finally opting for arthroscopic surgery in November. With the exception of minor discomfort when I wake up, the shoulder is doing much better. ROM is at least 90%, but strength is definitely lacking. I still have PT once a week, but that should be done after three more sessions.

The general plan for the time being is to put on some mass with NROL Hypertrophy while focusing on shoulder / upper back strength. You'll see some PT exercises and isometric holds on off-days for shoulder rehab. After NROL, I'll probably switch to a Crossfit type routine the to boost my strength and general physical condition.

My goals over the next six months:
1 - Increase LBM by 5 lbs. Currently at 125.3 lbs
2 - Decrease body fat to below 14%. Currently at 15.6%.
3 - Do a muscle up press to handstand on the rings.
4 - Look like I did when I last started gymnastics....


Workout posts start tomorrow.

[K-Court]

Hey Greg - good to see you doing a training log again. Good luck with the challenge and with attaining your goals.

(I guess you'll need to lose the beard before taking the after-pic .... )

[RedLefty]

Your list skipped goal #4. Unless #3 was just so manly that it counts for two, and I wouldn't argue with that.


I think your body comp goals will come just fine. Muscle memory is a beautiful thing.

[hard_rox]

Thanks, RL. That post took about an hour to compose between chores and kids, so I'm surprised there weren't more errors.

[Bill2380]

It's good to see you back Greg.......act your age this time.

[kingkop182]

Good Luck, Greg

[RacerBill]

Mind if I ask what surgery you ended up having? If you posted it elsewhere I must have missed it.

And geez, I'd be happy if my "after" pic looks like your "before" pic.

I think goal # 3 is the coolest. Be sure to post that video!

[gobbla]

Welcome back. We've been expecting you.

[hard_rox]

Thanks for stopping by, folks.

Originally Posted by RacerBill

Mind if I ask what surgery you ended up having? If you posted it elsewhere I must have missed it.

I had a thin sheath tear off my labrum, as well as a small bone spur on the tip of my acromion, so the combination of the two really caused some problems.

Originally Posted by RacerBill

And geez, I'd be happy if my "after" pic looks like your "before" pic.

Sometimes being short has it's benefits, Bill.

Originally Posted by RacerBill

I think goal # 3 is the coolest. Be sure to post that video!

I'm pretty sure I could have done one right before I got injured, but there weren't rings at the gym. They were installed in February and have been taunting me ever since.

[hard_rox]

Wed. Jan. 9

NROL: Hypertrophy 1
Workout: 3A

Superset: 60 sec rest
Incline DB press: 4x10: 35 lb DB
Seated cable row: 4x10: 120 lb

Superset: 60 sec rest
DB shoulder press: 4x10: 25 lb DB
wide grip lat pulldown: 100 lb

Superset: 60 sec rest
Diamond pushups: 4x10: bodyweight, feet on floor
High pulls: 4x10: 55 lbs

SB crunches: 3x15

Theraband Ext. & Int. Rotation: 3x15 each

I've been substituting diamond pushups for close-grip bench press. Still honing in the proper weights for most of these exercises.

I took yesterday off from work and spent the day painting trim around three doorways and two windows. Needless to say the shoulder was stiff & sore this morning. Fortunately it feels much better after a proper warm-up.

[hard_rox]

Thurs. Jan 10

External Rot. (2 therabands): 3x8
Internal Rot. (2 therabands): 3x8
Scap pushups: 3x20

Tuck sit: 3x15sec
L-sit: 3x15sec
Tuck planche: 3x15sec
P-lete HS: 4x20 sec (mostly freestanding)

PT really loosened up the shoulder yesterday, and coupled with a decent night's sleep,I felt like a normal person when I got up this morning. I went heavy of the bands this morning by doubling up the resistance. I typically only use one during off-days for warm-up.

It was good to get back on the p-lettes again. After Gatti mentioned he was doing 90 sec freestanding handstands, I gave them a whirl vs my typical lean against the wall. It's the first time in several months I've been in the HS position and I was happy how quickly I found & maintained the balance point.

[K-Court]

It's great to see your shoulder cooperating with the lifts and the gymnastics stuff, Greg. And congrats on the HS's - nice work indeed.

[cjgatti]

Glad to see you back in the game. It's nice to have someone else doing some gymnastics type stuff. Getting back to working out after surgeries is always humbling and frustrating, at least for a week or two. Good luck...and stay healthy.

[James Newman]

Best wishes for your program, Greg...

Newman

[Chris D]

damn it...I just had to sign in to post a comment. Um yeah...I'd like to have your starting picture. I will get there however...may take me forever, but I will get them.

Glad to see that your back at it Greg.

[RacerBill]

Great news on the HS. Sounds like your shoulder therapy's going well.

[hard_rox]

Thanks for the encouragement, folks. It feels really good to be back. And thanks for stopping by Newman & Mr. Dorr. Nice to see you guys back on board after your long hiatuses. Where have you guys been?

[hard_rox]

Fri. Jan. 11

NROL: Hypertrophy 1
Workout: 3B

Superset: 60 sec rest
Squat: 3x15: 105 lb
Deadlift shrugs: 3x15: 105 lb

Superset: 60 sec rest
Bulg. Split squat: 3x15: 10 lb DB
Step-up: 3x15: BW

SB crunches: 3x20

Still trying to figure out the appropriate weights for these workouts, at least for the squats & shrugs. No issues with the weights, or lack there of, for the split squats & step-up.