Sean's going for strength.

Seanp156 · 07-02-2005, 12:16 PM

Quote:

Originally Posted by DeadBolt

If the hips are hurting try stretching them really good every day and do some extra warmups. You can really hit the hips alot through all your leg and back work without realizing it. You may have just changed you stance slightly and now your sore.

Watch the amount you run; running will really kill the hips if done wrong...try the elyptical or bike but do some extra warmup time on that before cardio....like double your current warmup at a low intensity.

Before lifting do some warm up cardio to get the hips set. Then maybe some very very light stretching. After lifting do some more light cardio to stretch em out some then do a good solid stretching session of the legs and hips.

Sounds good, what type of streching is good for the hips? BTW, I stopped running just normally, so I mostly just do things like the elliptical and bike for cardio now. I used to warmup 5 mins on the bike before each w/o then I stopped, not really sure why so I'll probably start doing that again. I also did change the stance on my squats a while back, maybe my hips don't like it? (After I changed I probably should've gone fairly light so I could adjust.)

So yeah, what are some good streches for the hips?

Seanp156 · 07-02-2005, 02:45 PM

Just got back from the rec center today and after cardio I decided to do some light work, nothing much though. The shoulders themselves feel quite a bit better, but my collar bones seem like they have some sort of stress on them (as I've mentioned before, I broke my left collar bone 3 years ago). Also, on deadlifts I tried them wide stance (sumo style) for the first time, just with the bar for weight and it felt like hell on my right hip. When I got to the bottom my right hip felt like it was going to pop or something, so I just did the rest narrow stance... I'm thinking maybe the way I'm built, I'm not made to wide stance deadlift or squat at all.

7-2-05

stretch

Cardio – 30 mins elliptical 10/20 resistance, max crossramp, 2.99 miles, 420 cals

BW dips x 12

Shoulder press machine – 40lbs 6 reps, 55lbs, 6 reps, 70lbs, 6 reps, 85lbs 6 reps, 100lbs 6 reps
(I was feeling pretty good about these...years ago when I was overtraining, 85lbs was the most I could do for maybe 5 reps and I was cheating a TON to get that up, but these were all easy even after being away from things for a while and having some shoulder/collar bone issues)

Deadlifts – 135lbs 6 reps

stretch

Archangel · 07-02-2005, 03:16 PM

Lookin good there, I sent you a reply to your PM, but you need to delete some old messages or someting, said you have no more space!!!
I have to do mine wider for the most part, if I go narrow too much my knee and hips hurt me!!! Funny how we are so similar and yet so different huh!!!

Seanp156 · 07-02-2005, 03:42 PM

Ah sorry, I just deleted some... Try it now if you want.

On a random note, I just let my dog outside and I was outside with her... She went, caught, and killed a full grown rabbit... I was so mad... There's been a few rabbit nests in our backyard before and she's gotten some of the babies in her mouth before but she never killed them... She didn't hesitate to kill this full grown one though... Ughh

shiznit2169 · 07-02-2005, 04:39 PM

hey sean, i think you may have some stress on your collarbone because of dips. Normally when i do dips, i start to feel the "good burn" on my collarbone and it feels like im stressin it too much but it's fine after a few minutes. Have you ever noticed that?

As for the dog, there are lots of rabbits around my neighbordhood. Everyday i always see a few foxes walking around huntin for prey. Hell, i even saw 3 BIG DEERS, YES DEERS walk right across my lawn. I was like

Seanp156 · 07-02-2005, 04:44 PM

Haha, that's funny about the deer. No, it's not the dips that did it. My collar bones have felt like that even since my shoulder incident, and they felt like that before I did the dips.

I know what you're saying though, before they felt like this normally, they would have some stress on the from dips, but that's not what's doing it right now.

MorteSubite · 07-02-2005, 10:05 PM

Nice workout, just keep taking it easy til you're good enough to get back into the swing of things. Jumping back into training prematurely is way too easy to do!

Seanp156 · 07-02-2005, 11:59 PM

Yeah, I'm definately taking it easy... I just felt like I had to do SOMETHING else except cardio today... I think that's more mental than anything, it's not like the dips, deadlifts and machine presses are going to help me grow right now

.

DeadBolt · 07-03-2005, 10:12 AM

Yea I would stay away from wide stances...beyond shoulder width really. And don't do anything heavy those will all destroy your hips right now. Just keep light and little by little widen your stance so you can adjust.

I remember the first time I did sumo's. I went right from conventional deads for months to super wide sumo's. I was hurtin for weeks b/c my hips were so sore...same with wide squats.

Hmm stretches...I don't know their names but one is sit down on like a bench. Put one leg up on the other. Like when a dude is chillin and puts one ankle on the other legs knee. Understand? Then just slightly push down on the knee that is elevated and it will stretch the hip flexors out.

Here are some others for ya:
http://www.bodyresults.com/E290-90.asp
http://www.climbing.com/techtips/ttsport219/

Seanp156 · 07-03-2005, 11:44 AM

Sounds good, although I'm not really sure how much I should widen my stance each time. Maybe I shouldn't even really worry about that right now with my right hip acting up. I'm pretty sure I can do more weight with a wider stance, but it's not worth the risk of my joints.

shiznit2169 · 07-03-2005, 12:13 PM

sean, just start with a normal stance for now. Each week, just widen your stance little by little and maybe you will adapt to it or stop if you are experiencing pain. I'd take small steps rather than going from conventional to sumo all of a sudden.

Archangel · 07-03-2005, 12:48 PM

Quote:

Originally Posted by shiznit2169

sean, just start with a normal stance for now. Each week, just widen your stance little by little and maybe you will adapt to it or stop if you are experiencing pain. I'd take small steps rather than going from conventional to sumo all of a sudden.

b_reed23 · 07-04-2005, 10:37 PM

sean, I bet you were in there doing your cardio and thinking that everyone else was having fun...

you couldn't help yourself, who could blame you!!

Seanp156 · 07-04-2005, 11:11 PM

Exactly

. On another note, lately my shoulders + collar bones have been feeling pretty good. They feel probably around 90-95% normal. The only thing that's annoying about them is the occasional popping/clicking.

My right hip on the other hand is kind of annoying... It feels like it needs to pop, like it has a kink in it or something.

Going to the sports doctor Wednesday, and then the family doc thursday for a physical

.

Anyway, with any kind of luck I'll be switching gyms this week and possibly starting back on the lifting on the 7th which happens to be a leg day.

DeadBolt · 07-05-2005, 08:13 AM

Quote:

Originally Posted by Seanp156

for a physical

.

Turn your head and caugh...and again!

Glad to hear the shoulders getting better. Just take it easy on them and don't push yourself to fast. Give them time to heal and when you do go back take it nice and easy.

Seanp156 · 07-05-2005, 01:11 PM

Just got back from the gym today... Didn't feel too bad... No pain, but it feels a little awkward.

7-5-05

Cardio – 30 mins Bike, 11/20 resistance 7.x miles 320 cals?

DB Flat bench – 35lbs 8 reps

DB Flat Flyes – 20lbs 10 reps

Cable Flyes – 20lbs 10 reps

2nd set – 25lbs 5-6 reps

Cris2Blis · 07-05-2005, 01:44 PM

no pain today, that's a good sign!

Seanp156 · 07-05-2005, 05:52 PM

Yes, it is but there's still the occassional clicking + popping which I never had before...

Archangel · 07-05-2005, 07:40 PM

Just take it slow, glad no pain, thats a good sign!!!

FishOrCutBait · 07-06-2005, 10:56 AM

Its great that theres no pain, man! But that popping and clicking is a scary thing, isnt it?

Seanp156 · 07-06-2005, 11:28 AM

Yes, it is...quite annoying... Hopefully the doc will have good news today.
My chest is actually sore from the little workout I did yesterday though

.

MorteSubite · 07-06-2005, 02:06 PM

Nice cautious workout. Hoping for good news!

Seanp156 · 07-06-2005, 05:23 PM

Alright, just got back from the doctor with pretty good news...

In regards to the shoulders he said the major issue is muscle imbalance... Some muscles getting bigger + stronger while others (mostly stabilizers) aren't keeping up.

In regards to the hip, he said that what I'm experiencing is fairly normal and if I can change the amount of pain but just adjusting my stance, then to do so.

So basically, he's going to have my doing physical theoropy 3 times a week for 4 weeks, and then I'm supposed to continue with it at home.

So, after I switch to the World Gym(hopefully tomorrow?) I'm just gonna take it light for a couple weeks and either go back to squating narrow stance, or just try out the Hack Squat machine they have for a while (never used one).

shiznit2169 · 07-06-2005, 05:44 PM

Quote:

In regards to the shoulders he said the major issue is muscle imbalance... Some muscles getting bigger + stronger while others (mostly stabilizers) aren't keeping up.

probably because you are working some parts more than others. It's important you target all parts (front, side, back) of shoulders so it's proportional.

Seanp156 · 07-06-2005, 05:48 PM

I don't think it's that, he mentioned some small stabilizer in the back that stabilizes the shoulders... Front delts probably get enough work from benching, and I'm sure rear gets enough from rowing.

shiznit2169 · 07-06-2005, 05:50 PM

ya, i guess

when do you leave for school by the way? What you plan on doing for your diet? How you going to eat oats, meat and all the crap most schools dont have. Its gonna be tough.

Seanp156 · 07-06-2005, 06:05 PM

I don't know... I'm just going to eat what they have and eat the healthier options they have... I'll still use whey, and then maybe I'll try to stash up on canned tuna every so often. Maybe I'll stash up on some healthy cereal to get my oats/granola in....

I'm not really going to worry about it a ton, I'm going to be busy enough as it is with school and actually getting workouts in. I'll just do the best I can with diet with the time + resources I have available.

07-02-2005, 02:45 PM	#422
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Just got back from the rec center today and after cardio I decided to do some light work, nothing much though. The shoulders themselves feel quite a bit better, but my collar bones seem like they have some sort of stress on them (as I've mentioned before, I broke my left collar bone 3 years ago). Also, on deadlifts I tried them wide stance (sumo style) for the first time, just with the bar for weight and it felt like hell on my right hip. When I got to the bottom my right hip felt like it was going to pop or something, so I just did the rest narrow stance... I'm thinking maybe the way I'm built, I'm not made to wide stance deadlift or squat at all. 7-2-05 stretch Cardio – 30 mins elliptical 10/20 resistance, max crossramp, 2.99 miles, 420 cals BW dips x 12 Shoulder press machine – 40lbs 6 reps, 55lbs, 6 reps, 70lbs, 6 reps, 85lbs 6 reps, 100lbs 6 reps (I was feeling pretty good about these...years ago when I was overtraining, 85lbs was the most I could do for maybe 5 reps and I was cheating a TON to get that up, but these were all easy even after being away from things for a while and having some shoulder/collar bone issues) Deadlifts – 135lbs 6 reps stretch
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07-02-2005, 03:16 PM	#423
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Lookin good there, I sent you a reply to your PM, but you need to delete some old messages or someting, said you have no more space!!! I have to do mine wider for the most part, if I go narrow too much my knee and hips hurt me!!! Funny how we are so similar and yet so different huh!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-02-2005, 03:42 PM	#424
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Ah sorry, I just deleted some... Try it now if you want. On a random note, I just let my dog outside and I was outside with her... She went, caught, and killed a full grown rabbit... I was so mad... There's been a few rabbit nests in our backyard before and she's gotten some of the babies in her mouth before but she never killed them... She didn't hesitate to kill this full grown one though... Ughh
	My Journal

07-02-2005, 04:39 PM	#425
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	hey sean, i think you may have some stress on your collarbone because of dips. Normally when i do dips, i start to feel the "good burn" on my collarbone and it feels like im stressin it too much but it's fine after a few minutes. Have you ever noticed that? As for the dog, there are lots of rabbits around my neighbordhood. Everyday i always see a few foxes walking around huntin for prey. Hell, i even saw 3 BIG DEERS, YES DEERS walk right across my lawn. I was like
	My Journal

07-02-2005, 04:44 PM	#426
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Haha, that's funny about the deer. No, it's not the dips that did it. My collar bones have felt like that even since my shoulder incident, and they felt like that before I did the dips. I know what you're saying though, before they felt like this normally, they would have some stress on the from dips, but that's not what's doing it right now.
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07-02-2005, 10:05 PM	#427
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Nice workout, just keep taking it easy til you're good enough to get back into the swing of things. Jumping back into training prematurely is way too easy to do!
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07-02-2005, 11:59 PM	#428
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Yeah, I'm definately taking it easy... I just felt like I had to do SOMETHING else except cardio today... I think that's more mental than anything, it's not like the dips, deadlifts and machine presses are going to help me grow right now .
	My Journal

07-03-2005, 10:12 AM	#429
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Yea I would stay away from wide stances...beyond shoulder width really. And don't do anything heavy those will all destroy your hips right now. Just keep light and little by little widen your stance so you can adjust. I remember the first time I did sumo's. I went right from conventional deads for months to super wide sumo's. I was hurtin for weeks b/c my hips were so sore...same with wide squats. Hmm stretches...I don't know their names but one is sit down on like a bench. Put one leg up on the other. Like when a dude is chillin and puts one ankle on the other legs knee. Understand? Then just slightly push down on the knee that is elevated and it will stretch the hip flexors out. Here are some others for ya: http://www.bodyresults.com/E290-90.asp http://www.climbing.com/techtips/ttsport219/
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸ ><((((((Âº>

07-03-2005, 11:44 AM	#430
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Sounds good, although I'm not really sure how much I should widen my stance each time. Maybe I shouldn't even really worry about that right now with my right hip acting up. I'm pretty sure I can do more weight with a wider stance, but it's not worth the risk of my joints.
	My Journal

07-03-2005, 12:13 PM	#431
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	sean, just start with a normal stance for now. Each week, just widen your stance little by little and maybe you will adapt to it or stop if you are experiencing pain. I'd take small steps rather than going from conventional to sumo all of a sudden.
	My Journal

07-04-2005, 10:37 PM	#433
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	sean, I bet you were in there doing your cardio and thinking that everyone else was having fun... you couldn't help yourself, who could blame you!!
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07-04-2005, 11:11 PM	#434
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Exactly . On another note, lately my shoulders + collar bones have been feeling pretty good. They feel probably around 90-95% normal. The only thing that's annoying about them is the occasional popping/clicking. My right hip on the other hand is kind of annoying... It feels like it needs to pop, like it has a kink in it or something. Going to the sports doctor Wednesday, and then the family doc thursday for a physical . Anyway, with any kind of luck I'll be switching gyms this week and possibly starting back on the lifting on the 7th which happens to be a leg day.
	My Journal

07-05-2005, 01:11 PM	#436
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Just got back from the gym today... Didn't feel too bad... No pain, but it feels a little awkward. 7-5-05 Cardio – 30 mins Bike, 11/20 resistance 7.x miles 320 cals? DB Flat bench – 35lbs 8 reps DB Flat Flyes – 20lbs 10 reps Cable Flyes – 20lbs 10 reps 2nd set – 25lbs 5-6 reps
	My Journal

07-05-2005, 01:44 PM	#437
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	no pain today, that's a good sign!
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07-05-2005, 05:52 PM	#438
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Yes, it is but there's still the occassional clicking + popping which I never had before...
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07-05-2005, 07:40 PM	#439
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Just take it slow, glad no pain, thats a good sign!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-06-2005, 10:56 AM	#440
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,247 Blog Entries: 1 Photos: 2	Its great that theres no pain, man! But that popping and clicking is a scary thing, isnt it?
	I believe in Jesus. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

07-06-2005, 11:28 AM	#441
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Yes, it is...quite annoying... Hopefully the doc will have good news today. My chest is actually sore from the little workout I did yesterday though .
	My Journal

07-06-2005, 02:06 PM	#442
MorteSubite Continuous Learning Join Date: Feb 2005 Location: VA Posts: 496 Photos: 3	Nice cautious workout. Hoping for good news!
	Morte's P/RR/S Abuse Journal

07-06-2005, 05:23 PM	#443
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Alright, just got back from the doctor with pretty good news... In regards to the shoulders he said the major issue is muscle imbalance... Some muscles getting bigger + stronger while others (mostly stabilizers) aren't keeping up. In regards to the hip, he said that what I'm experiencing is fairly normal and if I can change the amount of pain but just adjusting my stance, then to do so. So basically, he's going to have my doing physical theoropy 3 times a week for 4 weeks, and then I'm supposed to continue with it at home. So, after I switch to the World Gym(hopefully tomorrow?) I'm just gonna take it light for a couple weeks and either go back to squating narrow stance, or just try out the Hack Squat machine they have for a while (never used one). Last edited by Seanp156 : 07-06-2005 at 06:11 PM.
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07-06-2005, 05:48 PM	#445
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	I don't think it's that, he mentioned some small stabilizer in the back that stabilizes the shoulders... Front delts probably get enough work from benching, and I'm sure rear gets enough from rowing.
	My Journal

07-06-2005, 05:50 PM	#446
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	ya, i guess when do you leave for school by the way? What you plan on doing for your diet? How you going to eat oats, meat and all the crap most schools dont have. Its gonna be tough.
	My Journal

07-06-2005, 06:05 PM	#447
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	I don't know... I'm just going to eat what they have and eat the healthier options they have... I'll still use whey, and then maybe I'll try to stash up on canned tuna every so often. Maybe I'll stash up on some healthy cereal to get my oats/granola in.... I'm not really going to worry about it a ton, I'm going to be busy enough as it is with school and actually getting workouts in. I'll just do the best I can with diet with the time + resources I have available.
	My Journal