So today i decided it would be a good idea to get some light chest and arms just to keep things moving
Barbell Bench Press
5 sets of 12 reps
95lbs for 12 reps :(
Barbell Incline
5 sets of 12
DB Flyes
4 sets
10lbs for 12 reps
Seated Bicep Curls
15lbs for 12 reps
4 sets
Cable curls
3 sets
Supersetted with
Tricep Rope Cablepushdown
Machine Dips
3 sets
Lower-trap Shoulder exercises
Notes:
It felt good to actually be in the gym and do some work.....just sucks with the weight i was using....depressed me alittle bit. I prob could have done alittle more weight but i really dont want to push it
the shoulder is doing better...day by day its getting there
I feel like crap....i am letting this shoulder consume every thought in my mind! i have to really stop and relax.....hopefully i can get to the beach this weekend and just relax
Everyone keeps telling me how skinny i look....so thats a good sign! i am definately alot leaner then last week but i flattened out alittle bit (definately a given though)
Hope everyone is doing well with their own training as well
TAKE CARE!
Thursday, July 17, 2008
Wednesday, July 16, 2008
7/16 Cardio Day
On the road to recovery
Today is my cardio day........
1st Session
Light leg circuit.....Leg extensions supersetted with lying leg curl (i was able to do lying curls with no weird feeling)
then
5 minute Warmup
15 High Intensity Sprints
5 minute cooldown
on tap for tonight
Light ab circuit
30 minutes low intensity cardio with my heart rate at 140-150 bpm
Recovery Notes:
I woke up this morning with not feeling "unstable" in my arm....so that is a really good sign
My bicep tendon has flared up on my left shoulder causing tightness....but this pain is residual so i am not worried...Therapist worked on me today and gave me the go ahead for light DB chest tomm
Very happy about that!!
I am getting there...one day at a time!
Today is my cardio day........
1st Session
Light leg circuit.....Leg extensions supersetted with lying leg curl (i was able to do lying curls with no weird feeling)
then
5 minute Warmup
15 High Intensity Sprints
5 minute cooldown
on tap for tonight
Light ab circuit
30 minutes low intensity cardio with my heart rate at 140-150 bpm
Recovery Notes:
I woke up this morning with not feeling "unstable" in my arm....so that is a really good sign
My bicep tendon has flared up on my left shoulder causing tightness....but this pain is residual so i am not worried...Therapist worked on me today and gave me the go ahead for light DB chest tomm
Very happy about that!!
I am getting there...one day at a time!
Tuesday, July 15, 2008
7/15 Legs
Day 3 on the road to recovery
Well today has been 3 days since this stupid injury....and i have to say with each passing day i am getting better and better
I have been icing my shoulder almost every hour on the hour for about 10-15 minutes....i am a lot looser then before which is a good sign
I hit up the gym today for some legs
The Dr and Physical Therapists that are working with me told me to avoid legs.....they both told me "stick with light leg extension, no pressure on that shoulder"
So ok they want light leg extensions they got light leg extensions
Cybex Leg Extensions (not holding on to the seat)
20 sets of 12 reps!
Supersetted with
Seated Calve Raises
10 sets of 20 reps
then i decided to hit up hamstrings
Standing leg curl (again not holding on)
20 sets of 10 reps
Then i hit up some abs
crunches
3 sets of 25 reps
Side crunches (which i went really slow as to not agrivate my shoulder)
3 sets of 20 reps
Broomstick twists (my shoulder felt weird with this so i decided to go slow and squeeze)
30reps
i must say despite my situation this workout was pretty good.....because the burn was so intense on my legs i forgot about the shoulder haha
I am trying so hard to correct this so that next week i will be able to deload my old workout and then get back on track
Diet is 100% on point
Supplementation is 100%
Everything is coming together....i might go through posing tonight but just flexing my legs....just go through the quarter turns flexing only my legs
i am trying to make a gallon of lemonade with 1 lemon!!!!!!
Well today has been 3 days since this stupid injury....and i have to say with each passing day i am getting better and better
I have been icing my shoulder almost every hour on the hour for about 10-15 minutes....i am a lot looser then before which is a good sign
I hit up the gym today for some legs
The Dr and Physical Therapists that are working with me told me to avoid legs.....they both told me "stick with light leg extension, no pressure on that shoulder"
So ok they want light leg extensions they got light leg extensions
Cybex Leg Extensions (not holding on to the seat)
20 sets of 12 reps!
Supersetted with
Seated Calve Raises
10 sets of 20 reps
then i decided to hit up hamstrings
Standing leg curl (again not holding on)
20 sets of 10 reps
Then i hit up some abs
crunches
3 sets of 25 reps
Side crunches (which i went really slow as to not agrivate my shoulder)
3 sets of 20 reps
Broomstick twists (my shoulder felt weird with this so i decided to go slow and squeeze)
30reps
i must say despite my situation this workout was pretty good.....because the burn was so intense on my legs i forgot about the shoulder haha
I am trying so hard to correct this so that next week i will be able to deload my old workout and then get back on track
Diet is 100% on point
Supplementation is 100%
Everything is coming together....i might go through posing tonight but just flexing my legs....just go through the quarter turns flexing only my legs
i am trying to make a gallon of lemonade with 1 lemon!!!!!!
Monday, July 14, 2008
The moment of truth.....The time has arrived...... Your heart is racing.
Your veins are throbbing with carb-loaded blood. The hot lights are blinding you and all you can hear is one voice barking out orders as if you were in a prison line up.
"Quarter turn to the right, quarter turn to the right, quarter turn to the right, and face front."
With every turn, flashes of lights blind the weak and strengthen the strong. All the diet, cardio, and busting your ass on the iron for weeks on end. All for that brief window of time to show what you got on stage.
You might ask yourself, "Is it all worth it?" If you have to ask, it just might not be. This is bodybuilding. This is our world, our stage, our time to shine, and our moment of truth. This is what makes a bodybuilder--the stage, diet, cardio, the selfishness of body over life. Any gym rat can hit the weights hard and get big with eating and skipping the 4:00 am cardio sessions. But it takes a true bodybuilder to cut down and step into the light, it takes a true animal with killer instincts.
Let's face it, what it comes down to is bodybuilders must be able to gain quality weight in the off season and lose weight in season for contests. There are many differences in diet and training during these two totally different stages of the sport. When dieting for a contest, one will find their true self and show their true colors. A contest diet will bring out the dark side in all of us from time to time. Anytime you restrict fuel from your body it makes temptations greater. One of the biggest temptations on a diet is all around you?food.
It is what makes the world go round. When your metabolism is cranked up from eating every two hours, but hungry five minutes after you eat your meal, many thoughts cross your mind. Some of these thoughts might not nudge you in the right way. A weak normal person would give in, but a true bodybuilder, an animal, will stay focused. Contest dieting can change the way a person acts and thinks.One thing you must remember... You are a bodybuilder not a powerlifter. No one cares if you can bench seven hundred or one thirty five. All that matters is what you look like on stage. When you do diet for a show and are true to your self you will be stoked no matter what place you get, because you will know you gave it your all and that is all that matters. So when the lights hit you right in the face and at that moment you will know you did everything you could do to get where you are. Bodybuilding is an individual lifestyle and a contest is won or lost off stage not on? It is decided long before the house lights shine.
Bring it...
Today's prepartation determines tomorrows achievement.
The man who can not believe in himself can not believe in anything else...
- I had to post this awesome saying posted by Semper27!
Your veins are throbbing with carb-loaded blood. The hot lights are blinding you and all you can hear is one voice barking out orders as if you were in a prison line up.
"Quarter turn to the right, quarter turn to the right, quarter turn to the right, and face front."
With every turn, flashes of lights blind the weak and strengthen the strong. All the diet, cardio, and busting your ass on the iron for weeks on end. All for that brief window of time to show what you got on stage.
You might ask yourself, "Is it all worth it?" If you have to ask, it just might not be. This is bodybuilding. This is our world, our stage, our time to shine, and our moment of truth. This is what makes a bodybuilder--the stage, diet, cardio, the selfishness of body over life. Any gym rat can hit the weights hard and get big with eating and skipping the 4:00 am cardio sessions. But it takes a true bodybuilder to cut down and step into the light, it takes a true animal with killer instincts.
Let's face it, what it comes down to is bodybuilders must be able to gain quality weight in the off season and lose weight in season for contests. There are many differences in diet and training during these two totally different stages of the sport. When dieting for a contest, one will find their true self and show their true colors. A contest diet will bring out the dark side in all of us from time to time. Anytime you restrict fuel from your body it makes temptations greater. One of the biggest temptations on a diet is all around you?food.
It is what makes the world go round. When your metabolism is cranked up from eating every two hours, but hungry five minutes after you eat your meal, many thoughts cross your mind. Some of these thoughts might not nudge you in the right way. A weak normal person would give in, but a true bodybuilder, an animal, will stay focused. Contest dieting can change the way a person acts and thinks.One thing you must remember... You are a bodybuilder not a powerlifter. No one cares if you can bench seven hundred or one thirty five. All that matters is what you look like on stage. When you do diet for a show and are true to your self you will be stoked no matter what place you get, because you will know you gave it your all and that is all that matters. So when the lights hit you right in the face and at that moment you will know you did everything you could do to get where you are. Bodybuilding is an individual lifestyle and a contest is won or lost off stage not on? It is decided long before the house lights shine.
Bring it...
Today's prepartation determines tomorrows achievement.
The man who can not believe in himself can not believe in anything else...
- I had to post this awesome saying posted by Semper27!
The calm after the storm!
First off i want to say thank you to everyone for all your emails wishing me well! It always puts a smile on my face when someone responds to what i write :D
Well i woke up this morning feeling better, i am apply to rotate my scapula down and pull my left lat out alittle farther then yesterday...so this morning i was pretty happy
As most of you know besides being a fulltime personal trainer i also volunteer my time at a physical theraphy office to further my knowledge...Well that paided off big time for me!
After school today i went in to the office and had 3 therapists look me over....1 said "If i have no pain or numbness dont worry about"...the other 2 said that i might have strain the nerved alittle bit
Reguardless they hooked me up on electrical stimulation and gave me some ultra sound! The ultra sound really loosened me up....Ultra sound basically uses sound waves to break up knots.....and it was definately doing that to my shoulder.....my shoulder was doing a whole lot of twitching....I also got a very thorough stretch and was on my way to the gym
Todays workout was very instinctual....if i felt like i could do it i did it. I avoided any presses or flys.....i did bicep curls with 15lb Dumbells
Reality hit when i got home from the gym! I immediately got so depressed. I was doing so well prepping and then it feels like to me i hit a wall! I know things could be alot worse but this is a big deal for me right now.....It has only been 2 days since the injury happened but it feels like forever
I honestly dont know right now how i even feel....i have to just relax and get myself together and take this one day at a time!
I have a follow up appointment with the Dr this Sunday so i will find out the real answer then.....until then i have to remain calm and try to not get obsessed over this thing
Diet is on point and so is my supplementation
so tomm i am going to do some legs...i cant go heavy but i should be able to get some more work done then today!!
Well i woke up this morning feeling better, i am apply to rotate my scapula down and pull my left lat out alittle farther then yesterday...so this morning i was pretty happy
As most of you know besides being a fulltime personal trainer i also volunteer my time at a physical theraphy office to further my knowledge...Well that paided off big time for me!
After school today i went in to the office and had 3 therapists look me over....1 said "If i have no pain or numbness dont worry about"...the other 2 said that i might have strain the nerved alittle bit
Reguardless they hooked me up on electrical stimulation and gave me some ultra sound! The ultra sound really loosened me up....Ultra sound basically uses sound waves to break up knots.....and it was definately doing that to my shoulder.....my shoulder was doing a whole lot of twitching....I also got a very thorough stretch and was on my way to the gym
Todays workout was very instinctual....if i felt like i could do it i did it. I avoided any presses or flys.....i did bicep curls with 15lb Dumbells
Reality hit when i got home from the gym! I immediately got so depressed. I was doing so well prepping and then it feels like to me i hit a wall! I know things could be alot worse but this is a big deal for me right now.....It has only been 2 days since the injury happened but it feels like forever
I honestly dont know right now how i even feel....i have to just relax and get myself together and take this one day at a time!
I have a follow up appointment with the Dr this Sunday so i will find out the real answer then.....until then i have to remain calm and try to not get obsessed over this thing
Diet is on point and so is my supplementation
so tomm i am going to do some legs...i cant go heavy but i should be able to get some more work done then today!!
Sunday, July 13, 2008
Now on to the bad news PART 2
On the set of hack squats....i guess i must have gripped the handle to tight or maybe i moved slightly but whatever happened after the 3rd set of hack squats i could not lift my arm above head!
i immediately thought it was a knot of some type or a spasm...so i continued on working out trying to massage the area
when leaving the gym i stretched my shoulder throughly...When i got home i moved my arm and crack....it was an instant relief...so i figured i might have had a bad knot of some type and i should be fine
When in my house i decided to continue to stretch and move my arm around.....i got down into a pushup position and boom there it was.....my scapula was winging out horribly from my body......i immediately knew something was up
I prepared my next meal and was off to the Emergency Room......I finally got to see a Dr and she moved my arm around alittle bit and walked out of the room.....confused and very hungry i decided to eat my meal.....The Dr comes back into the room to find me eating broccoli she seemed confused....so i explained to her i was a natural bodybuilder blah blah....and she proceeded to give me the bad news.....She told me i had Long Thorasic Nerve Entrapment!
I wanted to vomit the broccoli up.....She told me it would take anywhere from 3months to 1 year for it to heal properly...I immediately became dissappointed, tears came to my eyes. How could something i worked so hard for be taken away from me so fast....no powerlifting meet, no new trophies, not being able to compete for charity on the beach...I was with my mom and she saw the dissappointment in my eyes and asked if i wanted to get some pizza or something to eat. I rejected the offer figuring that it would only make me feel worse.
Getting home i immediately looked up Nerve entrapment and felt even worse when i started reading some of the injuries people had. I felt like i went from Hero to Zero! Thoughts began racing through my mind of not being able to lift a weight again and not getting to my ultimate goal......I stuck to my diet and prepared my food for the following day, then went right to bed
I woke up the next morning feeling alot less pressure in my left shoulder.....I was so confused how i had an entraped nerve with zero pain and full mobility of my shoulder..Before taking my weekly measurements i began to do some physical theraphy strengthening exercises on myself to help move the area around...I took my weekly measurements and was off to school for a final.....I decided it would be a good idea to go for a second opinion with my normal Dr. I thought it was impossible for the hospital to make a judgement like that without having taken an MRI or anything other then moving my arm around
So i went to school took the final and rushed home to the Doctor. i explained to the dr my exact pain and not telling him i went to the hospital last night to compare what they thought. This dr confirmed my intial feelings. It turns out i have a spasmed muscle which is causing my other muscles to lock up! He gave me some muscle relaxors and told me i should be fine within 7 days....he told me to avoid heavy lifting for a while and to be very careful in the gym....After he told me the good news i showed him the paper from the hospital....He looked at it and laughed...he explained to me that for a nerve entrapment to happen there usually has to be a force or trama.....he told me what i had was exercise related and i should get better fast....He said if you dont feel better within 7 days to come back and he will take an mri and give me a trigger point injection....but he told me its not that severe and that the "knot" wasnt so deep
I must have thanked the Doctor 100000000000 times
I told him that i will give him my trophy when i win it!
The contests are back on!!! I am back in the game! The only contest i will be unable to do is the virtual powerlifting meet.....but Bodybuilding is my true passion and to be allowed to this again made my week
(as i write this i have a heating pack on shoulder and i just removed the heating pack and moved my arm around to get a nice crack! wow i can get my scapula down alittle more)
Words cant describe how i feel right now
i immediately thought it was a knot of some type or a spasm...so i continued on working out trying to massage the area
when leaving the gym i stretched my shoulder throughly...When i got home i moved my arm and crack....it was an instant relief...so i figured i might have had a bad knot of some type and i should be fine
When in my house i decided to continue to stretch and move my arm around.....i got down into a pushup position and boom there it was.....my scapula was winging out horribly from my body......i immediately knew something was up
I prepared my next meal and was off to the Emergency Room......I finally got to see a Dr and she moved my arm around alittle bit and walked out of the room.....confused and very hungry i decided to eat my meal.....The Dr comes back into the room to find me eating broccoli she seemed confused....so i explained to her i was a natural bodybuilder blah blah....and she proceeded to give me the bad news.....She told me i had Long Thorasic Nerve Entrapment!
I wanted to vomit the broccoli up.....She told me it would take anywhere from 3months to 1 year for it to heal properly...I immediately became dissappointed, tears came to my eyes. How could something i worked so hard for be taken away from me so fast....no powerlifting meet, no new trophies, not being able to compete for charity on the beach...I was with my mom and she saw the dissappointment in my eyes and asked if i wanted to get some pizza or something to eat. I rejected the offer figuring that it would only make me feel worse.
Getting home i immediately looked up Nerve entrapment and felt even worse when i started reading some of the injuries people had. I felt like i went from Hero to Zero! Thoughts began racing through my mind of not being able to lift a weight again and not getting to my ultimate goal......I stuck to my diet and prepared my food for the following day, then went right to bed
I woke up the next morning feeling alot less pressure in my left shoulder.....I was so confused how i had an entraped nerve with zero pain and full mobility of my shoulder..Before taking my weekly measurements i began to do some physical theraphy strengthening exercises on myself to help move the area around...I took my weekly measurements and was off to school for a final.....I decided it would be a good idea to go for a second opinion with my normal Dr. I thought it was impossible for the hospital to make a judgement like that without having taken an MRI or anything other then moving my arm around
So i went to school took the final and rushed home to the Doctor. i explained to the dr my exact pain and not telling him i went to the hospital last night to compare what they thought. This dr confirmed my intial feelings. It turns out i have a spasmed muscle which is causing my other muscles to lock up! He gave me some muscle relaxors and told me i should be fine within 7 days....he told me to avoid heavy lifting for a while and to be very careful in the gym....After he told me the good news i showed him the paper from the hospital....He looked at it and laughed...he explained to me that for a nerve entrapment to happen there usually has to be a force or trama.....he told me what i had was exercise related and i should get better fast....He said if you dont feel better within 7 days to come back and he will take an mri and give me a trigger point injection....but he told me its not that severe and that the "knot" wasnt so deep
I must have thanked the Doctor 100000000000 times
I told him that i will give him my trophy when i win it!
The contests are back on!!! I am back in the game! The only contest i will be unable to do is the virtual powerlifting meet.....but Bodybuilding is my true passion and to be allowed to this again made my week
(as i write this i have a heating pack on shoulder and i just removed the heating pack and moved my arm around to get a nice crack! wow i can get my scapula down alittle more)
Words cant describe how i feel right now
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