Billie's YOU CAN DO IT!! journal

b_reed23 · 05-11-2005, 01:17 PM

5/11/05 Chest/Bis
I was really dissapointed in this w/o, I think something is wrong w/my shoulder, I can't hardly lift it above my head without a horrible crunching sound, and a pinch, once I get it stretched really good it's okay, but it comes back after an hour or so...plus it was busy in the gym, and I couldn't get the equipment I wanted ...

Bench press: 65x8, 65x8, 65x8
incline bench: 6x8 (too heavy) 55x10, 55x8

db flys: 15x12, 15x12, 15x12 GREAT ROM, these felt good, made my shoulder feel a little bit better.
Alt. db curls: 15x8, 15x8
hammer curls: 15x10, 15x10
concentration curls: 12x12, 12x12

Cardio: Eliptical machine, 20 minutes 1.50 miles

BILLIE

CALS: 1675 PROTEIN: 173

Seanp156 · 05-11-2005, 01:55 PM

Sorry to hear about the shoulder. Have you had a doctor take a look at it at all? I hate it when the equipment I want is taken, I usually just wait though. Good work on the benching and flyes

.

LW83 · 05-11-2005, 02:06 PM

What kind'a strentchin' and warmups do ya do before working out

b_reed23 · 05-12-2005, 01:07 AM

usually my shoulder is "crunchy" even before I go into the gym..I usually try and stretch my arms over my head and my left one wont go..I have to pull it up

once it crunches though, it's okay for a while...I also do a warmup set on whatever I'm doing that day.

BILLIE

Egoatdoor · 05-12-2005, 06:11 AM

I have a damaged rotator cuff from an injury over 3 years ago.

When I was in physical therapy, the PT said I should do some shoulder stretches and warm ups before EVERY upper body workout( because the shoulder is involved directly or indirectly in most shoulder, back and chest exercises). So I do a rotator cuff warm up with a light(5 pound DB) and some very light DB shoulder presses and laterals before every upper body workout. This also gives me an indication as to how the shoulder feels that day. On days when it feels rickety in warm ups, I'll either do some more warm ups or rotator exercises until it gets warm, or I'll lighten up a bit on the weight that day.

I'm not intimately familiar with your situation, but pulling your arms over your head before you get the shoulder warm may be actually do more damage. If I do these in my warm up, it is the LAST thing I do. Some slow arm circles and then some light ( with light DB or no DB at all) presses and laterals before may be better.

gwcaton · 05-12-2005, 06:28 AM

Morning Billie

Nice wo Gorgeous

If I was you the least I would do is a search for some shoulder exercises for warming up / rehabing your shoulder. The best you could do is have a doctor look at it. Sounds a lot like my shoulder before the rotator surgery.

http://familydoctor.org/265.xml#2
http://www.bodyresults.com/E2RotatorCuff.asp
http://www.shanepower.com/rotator1.htm

LW83 · 05-12-2005, 07:38 AM

Quote:

I have a damaged rotator cuff from an injury over 3 years ago.

Cris2Blis · 05-12-2005, 08:07 AM

billie, you may want to take a glucosamine supplement. i've had "crunchy shoulder"

off and on for years and used to rely on vioxx/celebrex when they were still around... the glucosamine has helped A LOT and actually rebuilds cartilidge in the joints (claims to anyway!) another thought would be getting a thera-band to do exercises for all the little, overlooked muscles in the shoulder that may not be keeping up with all that weight you're lifting! regardless i hope it feels better fast!!

gwcaton · 05-12-2005, 08:34 AM

Yes to Glucosamine

b_reed23 · 05-12-2005, 11:37 AM

I will look into the glucosamine..today shoulder seems to be better, did some slow arm circles when I came in from work last night, and it made them feel quite a bit better. I think this job is hard on my shoulders..I press steel parts, and for the last week I've been running some pretty big parts...43 1/2 inch parts, now keep in mind I am only 5'0 tall...lol...it's quite a sight to see

BILLIE

b_reed23 · 05-12-2005, 11:42 AM

5/12/05 Legs!/abs

Leg ext: 60x10, 60x10
Hack squat: 95x12, 95x12, 95x12
single leg, leg press: 95x12 (yikes...these wore me out!!)
leg curl: 50x8, 80x7 (my legs are still tired from leg press!!lol..)
SLDL: 95x10, 95x8
seated calves: 55x10, 55x12

standing calves: 60x15, 60x12

seated cable crunches 50lbx3x10
handing leg raisesx3

10 min eliptical machine, .65 miles...my legs were so tired that I could barely walk to my car...lmao...

CALS: 1651 PROTEIN: 171

gwcaton · 05-12-2005, 01:23 PM

Great WO Billie

I'd still look into doing the exercises in those links whether its your job or your wo's that is causing you problems .

Seanp156 · 05-12-2005, 06:49 PM

Holy S*** your hack squats beat mine today (were they barbell?) !!!

Looks like it's RR week for you?

b_reed23 · 05-13-2005, 01:28 AM

sean..yep RR week, my hack squats are done on a machine that sits on an incline (maybe why they beat yours??) I actually saw another woman in the gym today doing squats!!!!! of course thats all she did for 3 reps, and then proceeded to the treadmill..but still, it's progress!!

gwcaton · 05-13-2005, 07:40 AM

Morning Billie

Couple of pics for you in my journal

b_reed23 · 05-13-2005, 01:21 PM

Gary...I need some ideas for shock week on my shoulders...can you give me some help?? Thanks!!!

b_reed23 · 05-13-2005, 01:28 PM

nei5/13/05 shoulders/tris

single arm DB press: 15x8, 15x8
DB Shrugs: 30x10, 30x10, 30x10
Cable side laterals: 10x12, 10x10

Upright assisited dips (one set of warmups to get the feel of machine 120lb of assistance for 15 reps)
(pounds are in assistance)
90x8, 80x8, 80x8, I've never done these before, they were a lot of fun!!!
v bar pressdown: 80x10, 80x10
db kickbacks: 12x12, 12x10
what a great day, I felt wonderful in the gym today, and I am going to go do some rotator cuff exercises before work, thanks gary

cardio: 15 m bike, 2.74 miles (didn't realize how tired my legs were from yesterday!! haha! Tried to take it easy...I'm going dancing tomorrow night!!!!

CALS: 1590 PROTEIN: 167

Cris2Blis · 05-13-2005, 02:47 PM

happy friday!! good wo billie! have fun dancing... cardio comes in many forms

mine will be in a beach volleyball tourney. take care

Seanp156 · 05-13-2005, 03:05 PM

Quote:

Originally Posted by b_reed23

sean..yep RR week, my hack squats are done on a machine that sits on an incline (maybe why they beat yours??) I actually saw another woman in the gym today doing squats!!!!! of course thats all she did for 3 reps, and then proceeded to the treadmill..but still, it's progress!!

Ah, ok. My gym doesn't have a hack squat machine or mirrors, which sucks... I'm going to switch when my membership runs out, but it might be a little weird making the adjustment to a REAL gym with tons of huge guys

That's good to here another woman starting squats in your gym, I'm sure it's your influence too

.

Pylon · 05-13-2005, 05:10 PM

Nice w/o Billie! Enjoy the dancing!

gwcaton · 05-13-2005, 05:32 PM

Quote:

Originally Posted by b_reed23

5/13/05 shoulders/tris

single arm DB press: 15x8, 15x8
DB Shrugs: 30x10, 30x10, 30x10
Cable side laterals: 10x12, 10x10

Upright assisited dips (one set of warmups to get the feel of machine 120lb of assistance for 15 reps)
(pounds are in assistance)
90x8, 80x8, 80x8, I've never done these before, they were a lot of fun!!!
v bar pressdown: 80x10, 80x10
db kickbacks: 12x12, 12x10
what a great day, I felt wonderful in the gym today, and I am going to go do some rotator cuff exercises before work, thanks gary

cardio: 15 m bike, 2.74 miles (didn't realize how tired my legs were from yesterday!! haha! Tried to take it easy...I'm going dancing tomorrow night!!!!

Another nice wo Billie

And fun too! makes it so much more enjoyable.

Have fun dancing

gwcaton · 05-13-2005, 05:51 PM

Quote:

Originally Posted by b_reed23

Gary...I need some ideas for shock week on my shoulders...can you give me some help?? Thanks!!!

I can try .

How about :
Cable or db front raises with seated or standing BB or Db press
standing or seated alt db press with standing or seated db lateral lifts
and for a drop set how about something for the rear delts like db bent over lateral raises

That should work all the heads , including the ones on everbody as they turn to watch the pretty woman do an insane wo

Anything else ?

b_reed23 · 05-14-2005, 01:17 AM

Please tell me if everything is right, or if I need to modify anything (don't be afraid of hurting my feelings!!

)

back: wide grip lat PD/ stiff arm press down SS
grip cable rows/close grip pulldown SS
Hyperextentions/Lower Back machine SS
close grip seated rows DS

Chest/Biceps
Cable x-overs/Incline DB bench SS
Incline DB fly/db pullovers SS
Pec Deck DS
Concentration curls/cg pull up SS
reverse cable curls/single cable curls SS
Rope cable curls DS

shoulders/tris
Cable front DB/o/h DB press SS
alt. DB press/DB lats SS
Bent lateral raises DS
rope pressdown/oh db extention SS
close grip bench/kickbacks SS
o/h Cable press DS

Legs
Leg ext/hack squat SS
Squat/single leg ext SS
leg curl/toes pointed hyperextentions SS
Leg press DS
single calf raises/seated calves SS
standing calf raises DS

wow....I got tired just writing that

I will be back on Sunday night to see all of the wonderful suggestions!!!!

gwcaton · 05-14-2005, 08:36 AM

Quote:

Originally Posted by b_reed23

Please tell me if everything is right, or if I need to modify anything (don't be afraid of hurting my feelings!!

)

back: wide grip lat PD/ stiff arm press down SS
grip cable rows/close grip pulldown SS
Hyperextentions/Lower Back machine SS
close grip seated rows DS
Not sure what "grip cable rows " are but you might want to replace them with something like BB rows (something a little more of a compound exercise than a cable , isolation type )

Chest/Biceps
Cable x-overs/Incline DB bench SS
Incline DB fly/db pullovers SS
Pec Deck DS
Concentration curls/cg pull up SS
reverse cable curls/single cable curls SS
Rope cable curls DS
Second SS I would change to flat bench /incline flyes. I think what you have are two isolation type exercises and you need a compound /isolation combo.
On arms , that first set is gonna be KILLER !! Second SS I'd do DB or BB curls/reverse cable curls. Again you need a compound/isolation combo

shoulders/tris
Cable front DB/o/h DB press SS
alt. DB press/DB lats SS
Bent lateral raises DS
rope pressdown/oh db extention SS
close grip bench/kickbacks SS
o/h Cable press DS
Looks good

Legs
Leg ext/hack squat SS
Squat/single leg ext SS
leg curl/toes pointed hyperextentions SS
Leg press DS
single calf raises/seated calves SS
standing calf raises DS
Move Leg press DS to after Squat/single leg ext.
Leg press DS will kill you !!!
I'd do leg curl/Db or BB SLDL. Toe pointed Hyperextensions don't work the hams. Do they ? LOL And single leg curls for drop set. If you can walk after that your calf wo should finish you off.
On your calf exercises do it his way this time , next time flip singles and seated , then next time do standing/seated SS and use single for DS . Mix it up

wow....I got tired just writing that

I will be back on Sunday night to see all of the wonderful suggestions!!!!

Let me know if I hurt your feelings

I'll make it up to you somehow . Have fun dancing

05-11-2005, 01:17 PM	#181
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	5/11/05 Chest/Bis I was really dissapointed in this w/o, I think something is wrong w/my shoulder, I can't hardly lift it above my head without a horrible crunching sound, and a pinch, once I get it stretched really good it's okay, but it comes back after an hour or so...plus it was busy in the gym, and I couldn't get the equipment I wanted ... Bench press: 65x8, 65x8, 65x8 incline bench: 6x8 (too heavy) 55x10, 55x8 db flys: 15x12, 15x12, 15x12 GREAT ROM, these felt good, made my shoulder feel a little bit better. Alt. db curls: 15x8, 15x8 hammer curls: 15x10, 15x10 concentration curls: 12x12, 12x12 Cardio: Eliptical machine, 20 minutes 1.50 miles BILLIE CALS: 1675 PROTEIN: 173 Last edited by b_reed23 : 05-12-2005 at 01:08 AM.
	My Journal!

05-11-2005, 01:55 PM	#182
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Sorry to hear about the shoulder. Have you had a doctor take a look at it at all? I hate it when the equipment I want is taken, I usually just wait though. Good work on the benching and flyes .
	My Journal

05-12-2005, 01:07 AM	#184
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	usually my shoulder is "crunchy" even before I go into the gym..I usually try and stretch my arms over my head and my left one wont go..I have to pull it up once it crunches though, it's okay for a while...I also do a warmup set on whatever I'm doing that day. BILLIE
	My Journal!

05-12-2005, 06:28 AM	#186
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Morning Billie Nice wo Gorgeous If I was you the least I would do is a search for some shoulder exercises for warming up / rehabing your shoulder. The best you could do is have a doctor look at it. Sounds a lot like my shoulder before the rotator surgery. http://familydoctor.org/265.xml#2 http://www.bodyresults.com/E2RotatorCuff.asp http://www.shanepower.com/rotator1.htm
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-12-2005, 08:07 AM	#188
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	billie, you may want to take a glucosamine supplement. i've had "crunchy shoulder" off and on for years and used to rely on vioxx/celebrex when they were still around... the glucosamine has helped A LOT and actually rebuilds cartilidge in the joints (claims to anyway!) another thought would be getting a thera-band to do exercises for all the little, overlooked muscles in the shoulder that may not be keeping up with all that weight you're lifting! regardless i hope it feels better fast!!
	My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-11-2005, 02:06 PM	#183
LW83 Lucky Luke Join Date: Feb 2005 Posts: 2,090 Photos: 7	What kind'a strentchin' and warmups do ya do before working out

05-12-2005, 06:11 AM	#185
Egoatdoor Its time to eat...AGAIN! Join Date: Oct 2004 Location: Richmond Virginia Posts: 1,033	I have a damaged rotator cuff from an injury over 3 years ago. When I was in physical therapy, the PT said I should do some shoulder stretches and warm ups before EVERY upper body workout( because the shoulder is involved directly or indirectly in most shoulder, back and chest exercises). So I do a rotator cuff warm up with a light(5 pound DB) and some very light DB shoulder presses and laterals before every upper body workout. This also gives me an indication as to how the shoulder feels that day. On days when it feels rickety in warm ups, I'll either do some more warm ups or rotator exercises until it gets warm, or I'll lighten up a bit on the weight that day. I'm not intimately familiar with your situation, but pulling your arms over your head before you get the shoulder warm may be actually do more damage. If I do these in my warm up, it is the LAST thing I do. Some slow arm circles and then some light ( with light DB or no DB at all) presses and laterals before may be better.

05-12-2005, 08:34 AM	#189
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Yes to Glucosamine
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-12-2005, 11:37 AM	#190
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	hey guys! I will look into the glucosamine..today shoulder seems to be better, did some slow arm circles when I came in from work last night, and it made them feel quite a bit better. I think this job is hard on my shoulders..I press steel parts, and for the last week I've been running some pretty big parts...43 1/2 inch parts, now keep in mind I am only 5'0 tall...lol...it's quite a sight to see BILLIE
	My Journal!

05-12-2005, 11:42 AM	#191
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	5/12/05 Legs!/abs Leg ext: 60x10, 60x10 Hack squat: 95x12, 95x12, 95x12 single leg, leg press: 95x12 (yikes...these wore me out!!) leg curl: 50x8, 80x7 (my legs are still tired from leg press!!lol..) SLDL: 95x10, 95x8 seated calves: 55x10, 55x12 standing calves: 60x15, 60x12 seated cable crunches 50lbx3x10 handing leg raisesx3 10 min eliptical machine, .65 miles...my legs were so tired that I could barely walk to my car...lmao... CALS: 1651 PROTEIN: 171 Last edited by b_reed23 : 05-13-2005 at 01:29 AM.
	My Journal!

05-12-2005, 01:23 PM	#192
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Great WO Billie I'd still look into doing the exercises in those links whether its your job or your wo's that is causing you problems .
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-12-2005, 06:49 PM	#193
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,275 Photos: 11	Holy S*** your hack squats beat mine today (were they barbell?) !!! Looks like it's RR week for you?
	My Journal

05-13-2005, 01:28 AM	#194
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	sean..yep RR week, my hack squats are done on a machine that sits on an incline (maybe why they beat yours??) I actually saw another woman in the gym today doing squats!!!!! of course thats all she did for 3 reps, and then proceeded to the treadmill..but still, it's progress!!
	My Journal!

05-13-2005, 07:40 AM	#195
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Morning Billie Couple of pics for you in my journal
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-13-2005, 01:21 PM	#196
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	Gary...I need some ideas for shock week on my shoulders...can you give me some help?? Thanks!!!
	My Journal!

05-13-2005, 01:28 PM	#197
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	nei5/13/05 shoulders/tris single arm DB press: 15x8, 15x8 DB Shrugs: 30x10, 30x10, 30x10 Cable side laterals: 10x12, 10x10 Upright assisited dips (one set of warmups to get the feel of machine 120lb of assistance for 15 reps) (pounds are in assistance) 90x8, 80x8, 80x8, I've never done these before, they were a lot of fun!!! v bar pressdown: 80x10, 80x10 db kickbacks: 12x12, 12x10 what a great day, I felt wonderful in the gym today, and I am going to go do some rotator cuff exercises before work, thanks gary cardio: 15 m bike, 2.74 miles (didn't realize how tired my legs were from yesterday!! haha! Tried to take it easy...I'm going dancing tomorrow night!!!! CALS: 1590 PROTEIN: 167 Last edited by b_reed23 : 05-14-2005 at 01:19 AM.
	My Journal!

05-13-2005, 02:47 PM	#198
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	happy friday!! good wo billie! have fun dancing... cardio comes in many forms mine will be in a beach volleyball tourney. take care
	My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-13-2005, 05:10 PM	#200
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Nice w/o Billie! Enjoy the dancing!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

05-14-2005, 01:17 AM	#203
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	shock week...do I need modifications?? Please tell me if everything is right, or if I need to modify anything (don't be afraid of hurting my feelings!! ) back: wide grip lat PD/ stiff arm press down SS grip cable rows/close grip pulldown SS Hyperextentions/Lower Back machine SS close grip seated rows DS Chest/Biceps Cable x-overs/Incline DB bench SS Incline DB fly/db pullovers SS Pec Deck DS Concentration curls/cg pull up SS reverse cable curls/single cable curls SS Rope cable curls DS shoulders/tris Cable front DB/o/h DB press SS alt. DB press/DB lats SS Bent lateral raises DS rope pressdown/oh db extention SS close grip bench/kickbacks SS o/h Cable press DS Legs Leg ext/hack squat SS Squat/single leg ext SS leg curl/toes pointed hyperextentions SS Leg press DS single calf raises/seated calves SS standing calf raises DS wow....I got tired just writing that I will be back on Sunday night to see all of the wonderful suggestions!!!!
	My Journal!