Your doing an HIT routine?
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I am woman hear me roa... Er... What?
- Thread starter CowPimp
- Start date
Heya bro good lookin w/o there! Everyone is doing HIT and it looks very interesting. I have just been opn the rehab deal for a while but its time that I get back to a normal routine soon. I was thinking of giving something a try just not sure what....was leaning towards prrs again but I dunno.
Glas to hear things are going good...vacation, new girl, keep at it my man!
Glas to hear things are going good...vacation, new girl, keep at it my man!
soxmuscle
Yessir, and liking every minute of it. It's definitely more my style. I'm not gonna say that I'll never do something else; however, I do feel as though the majority of my training from now on will be low volume and high intensity.
DeadBolt
Glad to hear you're getting back on track. You have a lot of potential I think, and you would probably do quite well with a routine like HIT. I'm sure you have the mental drive for it.
Deadlifts
135 x 5
225 x 3
275 x 1
315 x 10 + 2
Bench Press
45 x 5
95 x 3
135 x 1
185 x 10 + 3
Turkish Getups
37.5 x 17 + 3
Side Bends
77.5 x 20 + 4
Curls
45 x 5
65 x 3
85 x 1
95 x 10 + 1
I had a really invigorating workout today. I got a nice post workout high from it, and my stretching was really intense. I just felt really good coming out of the gym today.
Deadlifts looked good. I hit my target number of reps, and eeked out another 2 after several deep breaths. That last one came up really slow, but steady.
Bench press also looked good in terms of the weight I moved. Honestly, I probably whimped out here a little bit, as evidenced by the fact that I got far more rest-pause reps out than with the other exercises. Unfortunately, with no spotter, I have to be a tad more conservative on this lift. I haven't worked with this rep range in a while, so it's harder to tell how much I have left in me. I will get better once again after a couple more workouts like this. Also, on the bright side, my form was really spot on until the very end. I have the utmost confidence I will add 5 pounds, and probably 10 pounds, to this and still hit 10 reps.
Turkish getups skyrocketed 6 repetitions from the last time. Enough said.
Added 2.5 pounds to the dumbbells I used for the side bends. I'm questioning whether I will smoothly add another 2.5 next week. I have been steadily increasing in this exercise for a while, so I'm about due for a little plateau. But hey, I won't complain if the gains keep coming.
I smashed my previous record on curls at this weight by 3 repetitions. Curls have always been one of my worst lifts too. If I add 5 pounds next week without losing a rep I will be really impressed because that 10th barely came.
All in all, I'm glad I went a little lighter. I'm sure I'll work back into heavier weights, but I need to learn to cycle the rep range a little more. Well, off to the beach at 12:30!
Yessir, and liking every minute of it. It's definitely more my style. I'm not gonna say that I'll never do something else; however, I do feel as though the majority of my training from now on will be low volume and high intensity.
DeadBolt
Glad to hear you're getting back on track. You have a lot of potential I think, and you would probably do quite well with a routine like HIT. I'm sure you have the mental drive for it.
Deadlifts
135 x 5
225 x 3
275 x 1
315 x 10 + 2
Bench Press
45 x 5
95 x 3
135 x 1
185 x 10 + 3
Turkish Getups
37.5 x 17 + 3
Side Bends
77.5 x 20 + 4
Curls
45 x 5
65 x 3
85 x 1
95 x 10 + 1
I had a really invigorating workout today. I got a nice post workout high from it, and my stretching was really intense. I just felt really good coming out of the gym today.
Deadlifts looked good. I hit my target number of reps, and eeked out another 2 after several deep breaths. That last one came up really slow, but steady.
Bench press also looked good in terms of the weight I moved. Honestly, I probably whimped out here a little bit, as evidenced by the fact that I got far more rest-pause reps out than with the other exercises. Unfortunately, with no spotter, I have to be a tad more conservative on this lift. I haven't worked with this rep range in a while, so it's harder to tell how much I have left in me. I will get better once again after a couple more workouts like this. Also, on the bright side, my form was really spot on until the very end. I have the utmost confidence I will add 5 pounds, and probably 10 pounds, to this and still hit 10 reps.
Turkish getups skyrocketed 6 repetitions from the last time. Enough said.
Added 2.5 pounds to the dumbbells I used for the side bends. I'm questioning whether I will smoothly add another 2.5 next week. I have been steadily increasing in this exercise for a while, so I'm about due for a little plateau. But hey, I won't complain if the gains keep coming.
I smashed my previous record on curls at this weight by 3 repetitions. Curls have always been one of my worst lifts too. If I add 5 pounds next week without losing a rep I will be really impressed because that 10th barely came.
All in all, I'm glad I went a little lighter. I'm sure I'll work back into heavier weights, but I need to learn to cycle the rep range a little more. Well, off to the beach at 12:30!
Heya bud! Damn good lookin w/o! Awsome numbers!!!CowPimp said:
Soon enough I will be starting my new bulking cycle...you think HIT would be alright for that? Also would you happen to have anything I can read up on it? I know the gist of it but am curious about the total package!
DeadBolt said:
I read the book Dinosaur training by Brooks Kubik. I'm not too sure about any free literature on the web, although I'm sure there's plenty. I highly recommend you check out the book.
Monday, August 29th
Well, my right shoulder is fucked. There were some ridiculous waves at the beach yesterday because of the hurricane that had passed by. I got wrecked bodysurfing one of them. Like 4 other people had to goto the hospital during the few hours I was there.
I called off work today and I'm gonna go to the ER and try to figure out what exactly I did to my shoulder. I iced it last night before bad and a little bit ago after I woke up. I guess I won't be lifting this week, which kinda pisses me off. Oh well, hopefully it's nothing serious, although I think it's somewhat serious because it hurts without even moving it, and the pain becomes amplified after about a 3 inch range of motion in any direction.
Well, my right shoulder is fucked. There were some ridiculous waves at the beach yesterday because of the hurricane that had passed by. I got wrecked bodysurfing one of them. Like 4 other people had to goto the hospital during the few hours I was there.
I called off work today and I'm gonna go to the ER and try to figure out what exactly I did to my shoulder. I iced it last night before bad and a little bit ago after I woke up. I guess I won't be lifting this week, which kinda pisses me off. Oh well, hopefully it's nothing serious, although I think it's somewhat serious because it hurts without even moving it, and the pain becomes amplified after about a 3 inch range of motion in any direction.
Hell yea bud go get that checked out....don't be like me. I'm perm fucked now and theres nothing I can do about it. Get them to give you an MRI and if they can't try an X-ray that will even show whats wrong most of the time just not as detailed. Best of luck bro!
I'll try to check the book out...I hope its not one of those monster like 3000 page books LOL I'm not much of a reader.
I'll try to check the book out...I hope its not one of those monster like 3000 page books LOL I'm not much of a reader.
DeadBolt said:
I went to the ER today. No broken bones. It's a shoulder dislocation. Probably just some stretched connective tissue. They just want me to call an orthopedist in a few days. Most likely he will just tell me a couple of stretches and minor rehab movements so I don't get a "frozen shoulder." As is, I just have to keep the bitch in a sling for a week or so till the pain subsides. Hopefully I should be back to lifting in no time at all.
Dinosaur training is fairly short. It's quite entertaining as well.
Glad to hear it my friend!!! Thats nothing crazy....you'll be back at it in no time. just don't milk it and stay in a sling to long or it will be harder to rehab it later.CowPimp said:
I'll have to try and get a hold of the book! Where can ya pick it up...only online?
DeadBolt
Yeah, I'm only keeping on the sling until the pain subsides a little more. It's actually quite a bit better now, and I have been moving my shoulder periodically throughout the day, even though it hurts a bit still. The pain is bearable enough now that I can.
I was only able to find the book online. I forget where I ordered it from. I remember it was a bit of a task to actually find it.
BulkMeUp
Thank ya. I will definitely get back into the swing of things as soon as I can. I will probably start by doing bodyweight stuff and slowly packing on weight over the course of a couple months or something like that, pending the advice of an orthopedist.
P-funk
Dislocation. I made a windmill motion with my arm when I get out of the water to see if I could (Bad idea in retrospect). I felt my arm out of it's socket, but it popped in when I did that. It didn't even hurt that much because I had a crazy adrenaline rush. To be honest... I was kinda drunk as well. Haha.
Yeah, I'm only keeping on the sling until the pain subsides a little more. It's actually quite a bit better now, and I have been moving my shoulder periodically throughout the day, even though it hurts a bit still. The pain is bearable enough now that I can.
I was only able to find the book online. I forget where I ordered it from. I remember it was a bit of a task to actually find it.
BulkMeUp
Thank ya. I will definitely get back into the swing of things as soon as I can. I will probably start by doing bodyweight stuff and slowly packing on weight over the course of a couple months or something like that, pending the advice of an orthopedist.
P-funk
Dislocation. I made a windmill motion with my arm when I get out of the water to see if I could (Bad idea in retrospect). I felt my arm out of it's socket, but it popped in when I did that. It didn't even hurt that much because I had a crazy adrenaline rush. To be honest... I was kinda drunk as well. Haha.
Actually, I just looked up what a sublexation is. That does sound more like what happened. Otherwise it probably wouldn't have just popped back into place so easily.
CowPimp said:
right, a sublexation is when the bone pops out of the joint but it pops back in on its own.
a dislocation is when the bone pops out of the joint and needs to be "re-set" by a specialist.
Chances are if you went into an ER or to a general practitioner they will say dislocation because they don't know what the fuck they are talking about. if you went to a sports medecine specialist, orthopedic surgeon or physical therapist they will say sublexatio because they know what they are talking about (some of them at least).
so good news...not a dislocation.
bad news.....now that you sublexed it you will have some instablity and a greater posibility for dislocation or more sublexations. maybe some cool cracking sounds when you move too like I have. So, make sure you do some shoulder stability work to keep things healthy and smooth in there.
P-funk said:
I'm going to a more specialized doctor on Friday morning. He is supposed to tell me some rehab exercises to do. I have been leaning forward and letting my arm swing like a pendulum to prevent the joint from freezing, but have kept it almost immobile besides that.
I am almost positive that the damage is mostly to the tendons, and slighlty less to the rotator cuff. This is because if I lift my arm in front of me using the power of my other arm there is zero pain, only if I actually use my anterior delt to lift it. However, if I extend my arm laterally then it hurts (Although not too badly) whether I use my other arm or not.
Alright, so I went to the doctor this morning (A sports doctor thank goodness). His diagnosis was good. Basically he said I'm healing well, and my rotator cuff strength is quite good. He said it will probably be about 2 weeks before I can go back to work, and in the mean time I should attend 3 physical therapy sessions per week.
I didn't bother asking about my return to weight training just yet. I'll get that from him in 2 weeks, or maybe during one of my PT sessions, when it's time to get back to work as well. This is going to be the longest I have gone without hardcore lifting in the past couple of years. Bah!
I didn't bother asking about my return to weight training just yet. I'll get that from him in 2 weeks, or maybe during one of my PT sessions, when it's time to get back to work as well. This is going to be the longest I have gone without hardcore lifting in the past couple of years. Bah!
Hey glad to hear its nothing thats gonna knock ya out like mine bro!CowPimp said:
Hey don't worry the weights aren't going anywhere....they will be there to kick your ass in a few weeks!
DeadBolt said:
It's a little dissapointing simply because I was making some good progress. Thanks for the words of encouragement though. It definitely helps.
P-funk said:
I was thinking about it. I don't really feel comfortable holding weight on my back during squats or something. I will probably do some hack squats or other machine work in the meantime. I will probably also do some situps and hyperextensions. I'm still undecided if I want to try my good arm by itself or not.
Either way, I'm taking this week off in full. My arm is feeling much better at this point. I can eek full range of motion out of it, but it just hurts very mildly and feels a little weird. I will probably do some jogging and stuff so I don't become totally deconditioned in the meantime.
I always thought it would be a bad idea to only train one arm....it would cause you to be unbalnced or something? Not sure where i got that from but it would make sense to me.
DeadBolt said:
actually with an injury it is the best thing you can do. Your body will give you some crossover effect to the non-working side as it struggles to remain balanced. The worst thing you can do is simply not train your upper body (the perfectly good side in this case) at all! You have worked to gain to much strength to just let both sides weaken up. The weaker side will catch up much quiker than if you just stopped training. the main thing to do is train the good side like you normally would and once you get the OK from your PT start working on building up your strength back into the non-working side and getting back your active ROM via lifting in a pain free ROM and stretching.
P-funk said:
Thanks for the input. I will definitely implement some unilateral upper body work on Monday and hit the gym as best I can. I will probably be going lighter and not stressing myself too much, but at least enough to maintain the strength I've developed thus far. I think I'm just gonna play it by ear. However, my current tenative plan is something like this when I go on Monday:
Hack Squats x 3
One arm DB press x 3
One arm bent DB row x 3
Hyperextensions x 3
Like I said, I'll be going pretty easy on myself the next couple of weeks until my arm is more useable. Progress is good though. I basically have a full range of motion back with my shoulder, both in front of me and laterally. However, my pain-free ROM is still somewhat limited. I can practically extend my shoulder so it is parallel to the ground without pain. Laterally is a little tougher, but almost there. This is awesome considering about 2 days ago I couldn't move my arm more than 2-3 inches without extreme pain, and moving it beyond that point made it feel like my arm was gonna pop back out of the socket.
P, what's your opinion on stretching? You think that I would be okay to stretch my injured shoulder yet, or are my connective tissues probably still too brittle for that?
I wouldn't stretch yet.
the PT's are (or should be) pretty good about stretching you and showing you what to do.
the reason i say don't start to soon is because if your doctor hasn't told you what ROM you should be stretching through wait for the PT to tell you. They usually have a plan like the first 2 weeks try and get through 0-90 degrees of flexion, the next weeks increase....know what I mean?
the PT's are (or should be) pretty good about stretching you and showing you what to do.
the reason i say don't start to soon is because if your doctor hasn't told you what ROM you should be stretching through wait for the PT to tell you. They usually have a plan like the first 2 weeks try and get through 0-90 degrees of flexion, the next weeks increase....know what I mean?
P-funk said:
Thanks man. I appreciate your advice.
Yea I learned this last semester in my exercise science class but I never learned about the unilateral movement and cross over affect bit. I guess in time I'll get to it!!!P-funk said:
Thanks I appreciate it my man....but where were you when I tore my cuff LOL! I kept very active with lots of leg work each week and still used my arm with the fire dept etc but did no direct heavy lifting.
DeadBolt said:
Oh well, it looks like you're getting back into it nonetheless. I can't wait to get more into the meat of the exercise science courses. How are you liking the major so far anyway? I remember you switched around the same time I did a while ago, but I have been going on an extremely part time basis for a while, so I have yet to get into the major-specific courses really.
On another note, I did that workout I laid out previously today: 3 sets of hack squats, one arm overhead presses, one arm bent rows, and situps. Honestly, it was a cakewalk. I'm so used to going to failure and beyond that this workout was like taking a shit: it took a little bit of effort, but it still stunk.
School is good. Last semestet I took some really awsome courses but this semester I'm taking bread and butter core courses that will transfer over to my next college. I wont start the classes me and you are interested in until I transfer over which is hopefull next semester or the one after. Can't wait to get into those classes man I lvoe that shit. And I think once I do that I will take some extra courses just for the hell of it....simply to have more knowledge ya know?CowPimp said:
Glad ya got to workout! Thats friggin hilarious....great analaogy LOL. Better then not working out at all though right?
DeadBolt said:
Yeah, those general ed courses get in the way. Heh. Really though, it will be awesome once we get down and dirty.
Don't get me wrong, I was happy to workout; I was just a little dissapointed for obvious reasons. I certainly don't regret the workout though!
CowPimp said:
