I am woman hear me roa... Er... What?

[CowPimp]

Wednesday

Heya bud glad to see your keeping up with the rehab! Looks good!

Killer SLDL's! Man I hate doing those bro I just can never get the hang of it after kicking my ass with quads before it and heavy deads in the begining of the week.

Thanks DB. That's one of the benefits of full body routines. I feel pretty fresh for each exercise I perform, except some of the finisher movements toward the end of the session. That was actually pretty weak for me as my grip gave out. I'm gonna be adding in some grip work to counter that though.

Warmup 5 Minutes Elliptical

Front Squats - 60sec RI for all movements
187 x 7, 7, 7

Overhead Press
117 x 8, 7, 6

Upright Rows
97 x 8, 8, 8

Gorilla Hangs - Square Rack Support
BW x 30secs, 30secs, 30secs

Hanging Leg Raises
BW x 11, 11

Cooldown Stretching


Front squats felt a little bit more comfortable today. The only thing that seemed to bother me is that the bar was really stretching my wrists. This time it was reasonable though; I didn't feel like I was being risky. I only added a repetition over last time, but it's something. Also, this is my first time going ATG in a while (Although I went to the point where the bar would hit the stationary rack or 1 inch short of that), because my previous gym didn't have an adjustable rack. It's nice getting that full ROM back.

Overhead presses were a little dissapointing, but I just have to remember a few things: my shoulder is not back to full strength, strength endurance in my pushing muscles seems to be the worst, and I haven't done BB overhead pressing in a couple of months. I'll be staying at this weight until I get to 10 reps or so to make sure I don't get overzealous and injure myself.

I haven't done upright rows in a really long time, and they were pretty weak. Of course, I used a full ROM for these too, not stopping at the nipple line like I used to. This movement is about the worst of all that I do on my shoulder, but it was still not too bad. I will be staying at this weight until I crack 10 repetitions for my shoulder's sake.

I decided to hit up my grip with some gorilla hangs. I used the upper support for the squat rack, which is a really thick bar with a square perimeter. I felt this would be a little more challenging than a standard gorilla hang, and it definitely was. I had to really push with my fingers in addition to my crushing grip.

Finished up with some ab work a la hanging leg raises. My shoulder didn't complain one bit on these. Yay.

 

[CowPimp]

Thursday

Stretching

Shoulder Rehab Routine x 2
Flexion x 15
Extension x 15
External Rotation x 15
Internal Rotation x 15
Abduction x 15

I had every intention of getting up and doing my circuit training routine this morning. I got to sleep at a pretty good time last night, enough for a good 7 hours of sleep. I set my alarm, but forgot to turn it on. Ugh. Oh well, I can still get it in on Saturday and follow up with some light jogging or something on Sunday.

 

[soxmuscle]

how are you getting multiples of 7 for your weights?

 

[CowPimp]

how are you getting multiples of 7 for your weights?

They aren't multiples of 7, it's just that the funky collars that they use at my gym weigh 1 pound each, so I add 2 pounds when I use the collars. They have a slide that retracts and protrudes ball bearings to hold them on. Pretty cool.

 

[soxmuscle]

oh okay, that makes sense. do all collars weigh a pound each or is it just the ones at your gym?

 

[boilermaker]

Did you start you new job yet? Gold's is where I work out. I like it alot.

 

[CowPimp]

oh okay, that makes sense. do all collars weigh a pound each or is it just the ones at your gym?

Some of the really heavy duty ones weigh 2.5 pounds. Those springy clip pieces of crap I never count.

Did you start you new job yet? Gold's is where I work out. I like it alot.

I start training on Monday. I train all next week, and officially begin as an independent soul the following Monday. However, they gave me my membership two weeks ago when they said I had the job, so I have been enjoying working out there myself.

 

[CowPimp]

Friday

Warmup Circuit x 6 - 55lb bar
Power Clean
Front Squat
Overhead Press
Olympic Squat
Overhead Press
Bent Row x 2

Unilateral DB Squats - 60secs RI for all movements
40s x 7, 7, 7

Bench Press
155 x 10, 10
165 x 8

Unilateral DB Rows
110 x 6, 6, 6

3 Finger Gorilla Hangs - Pinky, Ring, Middle
BW x 20secs, 20secs, 20secs

Spread Eagle Situps
45 x 20, 20

DB Lateral Raises
15s x 15, 15

Cooldown Stretching

I enjoyed this workout a lot. I'm liking stopping short of failure for a change. I usually feel fairly energized leaving the gym as opposed to feeling like I got kicked in the balls, run over by a truck, and then had my intestines pulled out of my mouth and used to beat me. Also, I decided to try a warm-up complex that was listed in a recent article at T-nation about warming up. It seemed to do the trick.

Unilateral squats are evil, in any form, particularly when you haven't done them in ages. I sort of lost my balance with my left leg on the 2nd set and had to re-adjust. I found my groove pretty good on the last set though. I was trying to extend too far out from the bench where I rested my non-active leg and it was way too akward. I don't like having to hop into position with DBs in my hand. Heh.

Bench pressing felt pretty reasonable on the shoulder. I'm not going to go heavier than 165 until I get 10 repetitions for 3 sets no problem. I'm actually approaching previous strength levels. I could probably have done 185 @ 3x10 with 60 second rest intervals before the injury.

I haven't done unilateral rows in a while, but I used to really like them. I could always move a pretty good amount of weight on these. I really focused on not using bodily momentum, and I was pretty pleased with the results. I used to have a bad habit of jerking my back up when doing these.

3 finger gorilla hangs are hard as Hell! I'm going to work my way to 2 finger hangs eventually because my pinky and ring finger always give out first.

I've never done spread eagle situps before, but I found a pretty good spot to anchor my legs for them. I could feel this in my groin area pretty good. I liked this movement.

I kept lateral raises the same intentionally. I think I may go a bit heavier next time.

 

[Devlin]

I start training on Monday. I train all next week, and officially begin as an independent soul the following Monday. However, they gave me my membership two weeks ago when they said I had the job, so I have been enjoying working out there myself.

Another Gold's member here. I love my Gold's. Question for you: Are you working under Gold's or is it an independant company that you work under? When I first joined the trainers were under an independant company, but then the gym bought our training memberships and "hired" the trainers. Good luck working there. I hope you get clients that appreciate you and your knowledge.

 

[CowPimp]

Another Gold's member here. I love my Gold's. Question for you: Are you working under Gold's or is it an independant company that you work under? When I first joined the trainers were under an independant company, but then the gym bought our training memberships and "hired" the trainers. Good luck working there. I hope you get clients that appreciate you and your knowledge.

I'm working directly for Gold's. Also, I'm in sales; I'm not a trainer. Or at least not yet anyway. I'm working my certification now. My CPR certification should be coming in the mail any day now. I'll also be purchasing the textbook from which to study with my next paycheck. It will be a little bit before I save up enough for the exam (I have to pay off some credit card owings first), but I will get there. Thanks for the compliment though. Hehe.

 

[The Monkey Man]

3 finger gorilla hangs are hard as Hell! I'm going to work my way to 2 finger hangs eventually because my pinky and ring finger always give out first.
Unilateral squats are evil, in any form, particularly when you haven't done them in ages. I sort of lost my balance with my left leg on the 2nd set and had to re-adjust. I found my groove pretty good on the last set though. I was trying to extend too far out from the bench where I rested my non-active leg and it was way too akward. I don't like having to hop into position with DBs in my hand. Heh.

A. Does yur gym have a finger board??? (Used in rock climbing training)
You would have a ball with this thing, if you like the Finger hangs/pullups


B. How are you doing the unilateral DB squats???
(like a bulgarian or split squat)

 

[Devlin]

I'm working directly for Gold's. Also, I'm in sales; I'm not a trainer. Or at least not yet anyway. I'm working my certification now. My CPR certification should be coming in the mail any day now. I'll also be purchasing the textbook from which to study with my next paycheck. It will be a little bit before I save up enough for the exam (I have to pay off some credit card owings first), but I will get there. Thanks for the compliment though. Hehe.

Your welcome. I'm sure you will get there.

 

[CowPimp]

A. Does yur gym have a finger board??? (Used in rock climbing training)
You would have a ball with this thing, if you like the Finger hangs/pullups


B. How are you doing the unilateral DB squats???
(like a bulgarian or split squat)

A. I don't think it does. Never even heard of such a device.

B. I put my non-active leg on a standalone bench behind me and squat while holding dumbbells to the sides. My glutes are already starting to have some DOMS set in.

Your welcome. I'm sure you will get there.

Thank you sir!

 

[CowPimp]

Saturday

Warmup ~2 Minutes Walking

~30 Minutes Jogging

Cooldown Stretching

Nothing fancy today, just some fairly light solid state cardio. I was going to do my circuit training callisthenics routine, but it was so damned nice today I figured I would go for a jog instead.

 

[Devlin]

Thank you sir!

Sorry I have to correct you here it ma'm not sir.

 

[CowPimp]

Sorry I have to correct you here it ma'm not sir.

Sorry about that! I poked my head in your gallery; definitely a ma'am! Haha.

 

[Devlin]

Sorry about that! I poked my head in your gallery; definitely a ma'am! Haha.

It's ok just don't let it happen again

Just kidding.

 

[CowPimp]

Sunday

Warmup 100 Jumping Jacks

Circuit Training Routine x 2 - 60sec RI
Squats x 25
Pullups x 5
Hyperextensions x 25
Pushups x 20
Situps x 20
Rock Climbers x 30secs

Circuit Training Routine x 2 - 60sec RI
Squats x 25
Dips x 5
Hyperextensions x 25
Body Rows x 10
Leg Raises x 10
Rock Climbers x 30secs

Cooldown Stretching

Decided to make an alternate circuit with a horizontal pull and vertical push movement. Dips are about the worst exercise on my shoulder, but they were bearable. I should be able to do more, but I just wanted to take it easy on my shoulder. I should be able to do 10 no problem without coming anywhere near failure. Hell, I used to strap on 2 plates or so with dips for reps. We'll see how it goes next time. Anyway, it was an enjoyable workout.

Also, my first day of training for fitness consultant is tomorrow. I am excited to say the least!

 

[CowPimp]

It's ok just don't let it happen again

Just kidding.

Yes ma'am! Hehe.

 

[* Legion *]

Your workouts remind me of this guy that works out at my gym, and i bet you look a lot alike too while you are doing it. There is so little rest between sets.. and he lifts considerably heavy weights. Never seems to sweat... super focused, intense, insane. totally inspiring, and to have him whip around me from place to place has a strange sort of effect on my own training. I work out with more intensity just to be around him.

 

[CowPimp]

Your workouts remind me of this guy that works out at my gym, and i bet you look a lot alike too while you are doing it. There is so little rest between sets.. and he lifts considerably heavy weights. Never seems to sweat... super focused, intense, insane. totally inspiring, and to have him whip around me from place to place has a strange sort of effect on my own training. I work out with more intensity just to be around him.

Heh, thanks. I don't use weights with this stuff though. It's all bodyweight. This is an active recovery/GPP workout. The idea is to maintain a halfway decent level of cardioresperatory fitness while getting some blood flowing throughout all my muscles for enhanced recovery. I don't really try to up the intensity much because I am happy with where my level of cardioresperatory fitness sits. I just don't want it to regress. Once in a while I may jump the intensity up, but it will be a while.

 

[BulkMeUp]

Hey CP

Just caught up with your journal. Congrats on getting the job at Golds.

 

[CowPimp]

Hey CP

Just caught up with your journal. Congrats on getting the job at Golds.

Hey hey. Thanks for stopping in. I appreciate the wellwishing.

Warmup Circuit x 6 - 55lb Bar
Clean & Press
Olympic Squat
Overhead Press
Bent Row x 2

Good Mornings
227 x 5, 5, 5

Incline Press
135 x 8, 8, 8

Bent Row
207 x 4, 4, 4

Soft-bar Static Hold
227 x 20secs, 20secs, 15secs

Hanging Leg Raises
BW x 13, 13

DB Lateral Raises
20 x 10, 10

Cooldown Stretching

This workout was a little rough on the shoulder, relatively speaking, but nothing unbearable. The good mornings caused me to hold it in a slighlty uncomfortable spot. Once I got it into position for a few seconds though, the pain would mostly dissipate. I was happy with my numbers here, as I haven't done GMs in months.

Incline pressing was a little rough on the shoulder as well. I'm going to stick at this weight for a bit before moving up. Numbers were weak, but I wasn't pressing my luck (No pun intended).

Went heavy on the rows. As I said before, I really like a higher volume approach for rowing. I feel like I cheat a lot more when going to failure. All reps were clean as Hell.

I wrapped a towel around a bar and did some static holds. I was dissapointed at this weak weight. I had no idea how much harder wrapping a towel around the bar could make gripping. Man that is tough!

Finished up with some abs and a movement for some rotator muscles. I think next time I will incoroprate some face pulls in place of the lateral raises.

 

[DeadBolt]

Hey hey. Thanks for stopping in. I appreciate the wellwishing.

Warmup Circuit x 6 - 55lb Bar
Clean & Press
Olympic Squat
Overhead Press
Bent Row x 2

Good Mornings
227 x 5, 5, 5

Incline Press
135 x 8, 8, 8

Bent Row
207 x 4, 4, 4

Soft-bar Static Hold
227 x 20secs, 20secs, 15secs

Hanging Leg Raises
BW x 13, 13

DB Lateral Raises
20 x 10, 10

Cooldown Stretching

This workout was a little rough on the shoulder, relatively speaking, but nothing unbearable. The good mornings caused me to hold it in a slighlty uncomfortable spot. Once I got it into position for a few seconds though, the pain would mostly dissipate. I was happy with my numbers here, as I haven't done GMs in months.

Incline pressing was a little rough on the shoulder as well. I'm going to stick at this weight for a bit before moving up. Numbers were weak, but I wasn't pressing my luck (No pun intended).

Went heavy on the rows. As I said before, I really like a higher volume approach for rowing. I feel like I cheat a lot more when going to failure. All reps were clean as Hell.

I wrapped a towel around a bar and did some static holds. I was dissapointed at this weak weight. I had no idea how much harder wrapping a towel around the bar could make gripping. Man that is tough!

Finished up with some abs and a movement for some rotator muscles. I think next time I will incoroprate some face pulls in place of the lateral raises.

still lookin good for a hurt shoulder my friend but don't push these days. Its the days you shrug off as minor discomfort and just an off day that could lead to further injury in the future b/c you always want to push through it!

 

[CowPimp]

still lookin good for a hurt shoulder my friend but don't push these days. Its the days you shrug off as minor discomfort and just an off day that could lead to further injury in the future b/c you always want to push through it!

Totally. I try to gauge acceptable levels of pain based on what I experienced during rehab exercises. Basically, I try to make sure the amount of pain is significantly less than what I experienced during rehab sessions. I'll come back to inclines and GMs in a week or two and see how they feel. Flat pressing was much easier on my shoulder, oddly enough. Also, I'm going to give decline pressing a shot.

 

[DeadBolt]

Totally. I try to gauge acceptable levels of pain based on what I experienced during rehab exercises. Basically, I try to make sure the amount of pain is significantly less than what I experienced during rehab sessions. I'll come back to inclines and GMs in a week or two and see how they feel. Flat pressing was much easier on my shoulder, oddly enough. Also, I'm going to give decline pressing a shot.

I like the way your going about this...very safe!

Inclines use to hurt like hell but now they are getting much better for me. Today I maxed out on flat bench with no pain which a few months back would hurt just for me to move the OLY bar around! It just takes time ya know bud!

 

[Rocco32]

Looking good Cow. Sorry I haven't been in for awhile Great weight on GM's especially for not doing it for awhile. Do you put the bar on your traps or lower in rear delts for them? I find putting them lower helps with ROM but REALLY hurts my shoulder afterwards because of the stretch.

 

[CowPimp]

Tuesday

DeadBolt
Thanks. Your particular situation makes me feel better about mine. You suffered a lot more damage than me, and you're up and kicking. It's tough to be patient, but I'm trying to be reasonable. I certainly appreciate your concern.

Rocco32
It's all good. I have been slacking on all journal posts lately. I think I'm due for a round in the next day or two. I definitely stick the bar on my rear delts. If I put it up higher, then the bar doesn't feel quite so secure. I also feel more comfortable going deeper as you are saying. That was what bothered my shoulder, but it was certainly bearable, and not a level of pain that worried me. In fact, like I said, once I stretcted it into position for a bit it would feel better. It has never bothered my shoulders outside of this injury though.

Warmup Circuit x 6 - 55lb bar
Clean & Press
Olympic Squat
Overhead Press
Bent Row x 2

Shoulder Rehab Routine x 2
Flexion - 25 x 10
Extension - 25 x 10
External Rotation - 25 x 10
Internal Rotation - 25 x 10
Abduction - 25 x 10
High Rows - 40 x 10

Cooldown Stretching

I decided to take advantage of the fact that we had the gym all to ourselves since I was a closer today. I used a freemotion machine to do my shoulder rehab work. It felt good, as the theraband is basically too easy at this point, although I will still do it if I must. I did a little warmup first because my muscles were probably not warm from standing around for hours. Heh.

 

[DeadBolt]

Oh I know its hard to be patient believe me LOL. And sometime you think your stronger then you are or you can push yourself that little bit more but your body will remind you that your hurt believe you me!! Thats what keeps me in check....when I feel that sudden pain I get flashbacks of this winter and how f'ed up I was and it aint worth it man!

As for the band why not move further away from the anchor point it increases the intensity.....or purchase a stronger one I believe black is the hardest you can get but I'm not to sure.

 

[CowPimp]

Oh I know its hard to be patient believe me LOL. And sometime you think your stronger then you are or you can push yourself that little bit more but your body will remind you that your hurt believe you me!! Thats what keeps me in check....when I feel that sudden pain I get flashbacks of this winter and how f'ed up I was and it aint worth it man!

As for the band why not move further away from the anchor point it increases the intensity.....or purchase a stronger one I believe black is the hardest you can get but I'm not to sure.

Indeed. Today I started to try and go a little too heavy on decline presses and my form was a little off. I had to go down just a bit and get a little stricter on my form and then pain went away completely.

I can only move so far. I broke a little bit of the band already trying something like that. Haha. I think I will look into getting a sturdier theraband. Know any good websites where I can order 'em up?


Warmup Circuit x 6 - 55lb bar
Clean & Press
Olympic Squat
Overhead Press
Bent Row x 2

Olympic Squats - 60sec RIs for all
257 x 3, 3, 3

Decline Press
165 x 10, 10, 10

Pullups
BW x 10, 8, 7

Farmer's Walks
85s x Oneway, Oneway, Oneway, Oneway

Face Pulls
40 x 15, 15

Cooldown Stretching

Went fairly heavy on squats today. I was pretty happy with these sets, as I feel I could've hit 4 reps on at least 2 of the sets. Form was on point, and I went deeper than I have in a while because of my newfound access to an adjustable power rack.

Decline presses caused some pain until I dropped the weight (Went for 185) and fixed my form in a PL reminiscent style. All in all I was happy though. Once I got the form down, there was virtually no pain.

Pullups were pretty good. I've always been much better with chinups. However, I definitely had a rep or two left in me on the first set. My strength-endurance just tanked after that for some reason.

Instead of going heavier on the walks I just added a 4th set. My grip held out pretty good. I will probably go heavier and drop the volume back a bit my next time doing these.

I decided to hit up some face pulls, but went light as my shoulder gives me a bit of pain at the end of the movement. It was definitely very mild pain and went away after it got used to stretching back that far a couple reps into each set.