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Fu Fu's l337 journal
- Thread starter fufu
- Start date
fufu said:
Sounds very similar to what happened to my shoulder last summer... Definately take care of it. I didn't lift heavy upper body for 2 months, and I iced after each workout, and did rotar cuff work pretty much every day.
You are having classic shoulder impingment issues fufu. The location of the pain sounds exactly like the location of your acromion process. Check out this response I gave to KelJu when he asked of ways to help this issue:
http://www.ironmagazineforums.com/showpost.php?p=1379789&postcount=110
http://www.ironmagazineforums.com/showpost.php?p=1379789&postcount=110
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So I should do my rotator cuff work along with those movements to strengthen my humerus stabilization?
Ok last night I slept pretty badly. Woke up at 4 am with acid reflux(I get it from time to time, probably only a few times a year) and a queezy stomach. My mind was racing which induced a headache which eventually left my still awake at 6:30 am. I have been getting great sleep the past couple weeks though so I don't think this one day of getting "meh" sleep will throw me off too much. I'm feeling pretty well right now though.
Ok last night I slept pretty badly. Woke up at 4 am with acid reflux(I get it from time to time, probably only a few times a year) and a queezy stomach. My mind was racing which induced a headache which eventually left my still awake at 6:30 am. I have been getting great sleep the past couple weeks though so I don't think this one day of getting "meh" sleep will throw me off too much. I'm feeling pretty well right now though.
I lawled when I saw that.
fufu said:
I would do a rotator cuff movement and scap stabilization movement 2-3 times each week. I might also throw in some shoulder stabilizer activation work in a warmup if I were you. I have virtually all of my clients do YTWLs in their warmups; though I've modified the movement just a bit. Wall slides, prone cobras, and shoulder dislocations make their way into my warmups a lot too.
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Weight was around 178 lbs this morning.
Today's workout -
deadlifts(sumo, not quite as wide as I usually stand) - RI 2 minutes
set #1 - 8 reps at 135 lbs (warm up)
set #2 - 4 reps at 225 lbs (warm up)
set #3 - 6 reps at 315 lbs
set #4 - 6 reps at 315 lbs
set #5 - 6 reps at 315 lbs PR
front squats - RI 2 minutes
set #1 - 6 reps at 135 lbs (warm up)
set #2 - 6 reps at 195 lbs
set #3 - 6 reps at 195 lbs
set #4 - 6 reps at 195 lbs PR
Bulgarian squats - RI 2 minutes
set #1 - 6 reps each leg at x2 55 lbs
set #2 - 6 reps each leg at x2 55 lbs
set #3 - 6 reps each leg at x2 55 lbs PR
now this is where I tumble to the ground and rest for a few minutes
weighted gorilla hangs - RI 2 minutes
set #1 - 26 seconds + 70 lbs
set #2 - 27 seconds + 75 lbs
set #3 - 26 seconds + 80 lbs PR
smith calf raises - RI 60 seconds
set #1 - 15 reps at 115 lbs
set #2 - 15 reps at 115 lbs
set #3 - 15 reps at 115 lbs
Cool down walk, stretch.
Yeehaw.
Solid workout! I was feeling out of it but I was very intent on having a strong smooth workout. For my last set of front squats I banged out the reps quicker than my other sets and I went further down and bumped the safety bar once or twice, so I was happy with that. Haven't done that high of reps for deads in a long time too, but they went fine. My back was feeling a bit stiff though, it was from all the sitting at the computer of my time off I believe.
Today's workout was a bit nauseating however. My acid reflux from last night left my stomach feel edgey. I kept burping and tasting fish oil as well. Yuck. Through the upset stomach and tireness I managed to have a great workout, it was just what I needed. I was lacking a some confidence as of yesterday but now after this workout I feel better again. Tired, but better.
Today's workout -
deadlifts(sumo, not quite as wide as I usually stand) - RI 2 minutes
set #1 - 8 reps at 135 lbs (warm up)
set #2 - 4 reps at 225 lbs (warm up)
set #3 - 6 reps at 315 lbs
set #4 - 6 reps at 315 lbs
set #5 - 6 reps at 315 lbs PR
front squats - RI 2 minutes
set #1 - 6 reps at 135 lbs (warm up)
set #2 - 6 reps at 195 lbs
set #3 - 6 reps at 195 lbs
set #4 - 6 reps at 195 lbs PR
Bulgarian squats - RI 2 minutes
set #1 - 6 reps each leg at x2 55 lbs
set #2 - 6 reps each leg at x2 55 lbs
set #3 - 6 reps each leg at x2 55 lbs PR
now this is where I tumble to the ground and rest for a few minutes
weighted gorilla hangs - RI 2 minutes
set #1 - 26 seconds + 70 lbs
set #2 - 27 seconds + 75 lbs
set #3 - 26 seconds + 80 lbs PR
smith calf raises - RI 60 seconds
set #1 - 15 reps at 115 lbs
set #2 - 15 reps at 115 lbs
set #3 - 15 reps at 115 lbs
Cool down walk, stretch.
Yeehaw.
Solid workout! I was feeling out of it but I was very intent on having a strong smooth workout. For my last set of front squats I banged out the reps quicker than my other sets and I went further down and bumped the safety bar once or twice, so I was happy with that. Haven't done that high of reps for deads in a long time too, but they went fine. My back was feeling a bit stiff though, it was from all the sitting at the computer of my time off I believe.
Today's workout was a bit nauseating however. My acid reflux from last night left my stomach feel edgey. I kept burping and tasting fish oil as well. Yuck. Through the upset stomach and tireness I managed to have a great workout, it was just what I needed. I was lacking a some confidence as of yesterday but now after this workout I feel better again. Tired, but better.
Noice workout.
Badass workout. You've got some powerful wheels there.
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Brutus_G said:
Thanks, I love my lower body workouts. I feel so accomplished afterwards. My legs seem to grow and gain strength pretty easily if I give them a consistant raping. I do take time off pretty frequently which helps. I can give 4 weeks of pretty intense training, then stop completely for a week, it's been working.
CowPimp said:
Thank you, I'm liking these Bulgarian squats I saw you and func doing. Definitely a good addition to my workout.
fufu said:
Yeah, it's an awesome movement. Killer on the lactic acid burn if you ever do them for higher reps.
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Weight was 177 lbs this morning, perfect. I'm shooting weigh between 178-180 pounds for I head to back to college in about 5 weeks.
I'm very sore today. Glutes, traps, quads, calfs, and lower back. Feels great.
I just ate a massive pile of oats and whey. I accidently mixed the whey in first before the pb, which results in a sandy chunky texture. It's friggin heavy in the stomach.
I was getting a little sick of dieting over my week off, but it has to be done. Dieting is so much easier when I get the good workouts back into place. This last month of dieting has to be spot on. Once I get to college I will lose alot of control and ease that I have now. I'll manage, but I want to eat as well as I can before I get back to college.
I'm very sore today. Glutes, traps, quads, calfs, and lower back. Feels great.
I just ate a massive pile of oats and whey. I accidently mixed the whey in first before the pb, which results in a sandy chunky texture. It's friggin heavy in the stomach.
I was getting a little sick of dieting over my week off, but it has to be done. Dieting is so much easier when I get the good workouts back into place. This last month of dieting has to be spot on. Once I get to college I will lose alot of control and ease that I have now. I'll manage, but I want to eat as well as I can before I get back to college.
fufu said:
Same here .. timing your meals and eating the right amount is difficult depending on your classes and other important things.
How many/what classes will you be taking?
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Seanp156 said:
I'm taking 5 classes.
Chinse Myths&Legends
College Writing
Intro to Exercise Science
Human Performance & Nutrition
Calc Life-Soc Sci I
My earliest class is at 10:10 am, nawt too bad. I did have it at 11:15 but I wanted to take an easy class with a friend, hence the Chinese Myths&Legends.
thats a pretty easy schedule, and you start pretty late in the day. my first class starts @ 8am, i love starting early.
how many credits is that total?
how many credits is that total?
My schedule's rediculous in a good way... 15 credit hours and I only have to go to class two days a week... One of my 5 credit classes (nutrition) is online, so I don't have to go anywhere. I just have 2 classes on mondays and wednesday. I might throw in another class though... Some 1-3 credit hour class I need.
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Seanp156 said:
Yeah you can pretty much get away with just online classes. I don't really mind going to seated classes. I actually want to attend my kin classes though, sometimes I suprise myself.
kin classes?
