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 Post subject: Phoenix-06 routine
PostPosted: Tue Jan 24, 2006 10:45 am 
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Manatee
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Joined: Wed Jan 11, 2006 3:25 pm
Posts: 244
Location: central Ontario, Canada
Jan 23/06
Weight: 167lbs @ 5'11
Reduce bodyfat from double digit to single digit while increasing muscle mass and looking to top out at 185lbs or so.
Potential bummers: rotatator cuffs

Working one muscle group per day, 5 days on, 2 off
Doing 6-9 heavy sets per muscle group with 4-6 reps per set.
Weight (lbs) can be lifted/pushed/pulled 4X but no more than 6X

Monday Ja23/06

Squats: 15X50, 10X100, 8X150, 5X190, 4X190, 3X190, 5X190
Stiff legged dead lift: 10X100, 5X150, 5X150, 5X150
1 Legged standing calf raise: 5X100, 5X100, 5X1000, 5X100

51 minutes to complete. Felt good, intensive and focused.

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 Post subject:
PostPosted: Tue Jan 24, 2006 3:15 pm 
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Gorilla
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Joined: Sun Jan 22, 2006 5:37 pm
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Location: "...is there balm in Gilead?"
whew! I'm tired just reading that and my (feathered) tail hurts too :lol:

How do you intend to put on weight, Phoenix?
Ugh...I gotta start lifting again :?


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 Post subject: weight on?
PostPosted: Tue Jan 24, 2006 4:30 pm 
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Manatee
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Posts: 244
Location: central Ontario, Canada
How do I intend to put weight on?? Oh, I'm going to get Alex to show me how :lol: We're ironing out a routine. But basically I'm going to try and walk a fine line between increasing muscle mass through the w/o and ingesting extra protein and upping my carbs throughout the day but not into the evening. I'm going to really watch my weight and body measurements and make adjustments accordingly. In the end I may have to bulk up and then burn off. My metabolism has really slowed so I shouldn't find it a problem to put on the weight I just don't want it piling onto my midsection. It may be something as easy as upping the reps and lowering the weight to burn more. I understand that there are many ways to adjust one's weight and I'm surrounded by experts here.

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 Post subject:
PostPosted: Tue Jan 24, 2006 5:25 pm 
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Elephant
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Joined: Mon May 23, 2005 11:05 pm
Posts: 2652
Location: Maryland, USA
Quote:
Potential bummers: rotatator cuffs


You too?? Ah, it makes workouts so much more interesting. :laughing6:

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 Post subject: interesting?
PostPosted: Wed Jan 25, 2006 9:24 am 
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Manatee
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Joined: Wed Jan 11, 2006 3:25 pm
Posts: 244
Location: central Ontario, Canada
Hi SeaSiren, :hello2:
Interesting is a good word :) I couldn't sleep for the longest time on my left side because my shoulder hurt so much. Rotators are so involved in everything.
I came across a couple of things that are supposed to help. Well, actually I bought a new pillow, high denstiy obus form foam pillow, you know those ones shaped like a hmmmm...... a shallow W? And, I bought a softer, more cushioned mattress. It helped. I was on another site (over 35 BB site) and the same issue came up. A number of them said that they did this exercise where you grasp a long stick (broomstick or something) lightly in your hands. Hold it straight out in front of you and rotate your arms slowly up over your head, behind your head, and down to the middle of your back while holding the stick and then bring them up, over your head and to the front again without letting go of the stick. I've started them but can't even get my arms rotated down over my head yet. :shock: :shock: I have very little flexibility in my shoulders obviously. They said it worked very well for them.

Alex has also told me to go lighter with more reps for those exercises impacting the shoulders. I felt a little twinge last night while doing bicep curls but I straightened my shoulder by shrugging it almost while I did the curls. It seemed to work.

Stay safe.


Peace......

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 Post subject: the CULT's LOVE CD......
PostPosted: Wed Jan 25, 2006 8:58 pm 
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Manatee
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Joined: Wed Jan 11, 2006 3:25 pm
Posts: 244
Location: central Ontario, Canada
The CULT is great stuff to listen to when w/o. :twisted:

Tonight was arms night. A little apprehensive thinking about my rc. BUT I reminded myself to stay positive. Thinking pos leads to pos outcome. Neg leads to neg outcome.
Weight in lbs
BB curls: 10X35, 6X50, 6X55, 4X80 little twinge in left shoulder :shock:
Hammer curls: 5X30, 5X30, 4X35 (backed right off..... :oops:
Tricep Press BB: 10X50, 6X70, 6X90, 5X110
Cable push down rope attachment: 8X50, 6X60, 6X70

Hey shoulder is feeling ok so far :wohoo:
Abs: 20 situps Xbw, 10X25lbs, 10X25lbs, 10X35lbs

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 Post subject: Tonight is th night...
PostPosted: Wed Jan 25, 2006 9:08 pm 
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Manatee
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Joined: Wed Jan 11, 2006 3:25 pm
Posts: 244
Location: central Ontario, Canada
Shoulders and Traps :shock:
Stay positive, think about catching Bigbwii Bunny..... :lol:

RC warmup: 15mins
Standing shoulder press DBs: 15X30,
Military Press: 8X50, 8X65, 8X70
Lateral raises with crossover cables :shock: 8X5, 8X5
1 arm lateral raise cable on elbow: 8X15, 8X15 (fairly easy but need to take my time)
Shrugs BB: 10X100, 8X150, 8X150
Abs: 10Xbw, 10X45lbs, 10X55lbs, 10X70lbs

So far so good.

"Brother wolf and sister moon, the time has come....."

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 Post subject:
PostPosted: Wed Jan 25, 2006 11:27 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3059
Location: Waukesha, WI
Good log!

For the rotator cuff injury, have you ever looked into ART (Active release therapy)? A lot of people who were told they'd never be able to bench/shoulder press again have gotten back to or beyond their original strength levels by undergoing ART treatments, so if you haven't looked into it, it may be worthwhile.

Also, check out a piece of equipment called the Shoulder Horn - it's pretty easy to find online, and apparently is an excellent item for rehabbing rotator injuries. Just a few thoughts on possible recovery tools!


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 Post subject: thanks...
PostPosted: Thu Jan 26, 2006 10:44 am 
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Manatee
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Location: central Ontario, Canada
Hey thanks VE

I'm going to look into that. So far it's more a psychological issue than a physical one but I'll definitely look into it.

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 Post subject: back night....
PostPosted: Thu Jan 26, 2006 7:49 pm 
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Manatee
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Joined: Wed Jan 11, 2006 3:25 pm
Posts: 244
Location: central Ontario, Canada
Focus, focus... :twisted:
Called a chiropractor today...THANKS FOR THE INFO VegEss!!!!!! The guy said he does do ART and in fact there have been improvements to the therapy.
Weight in lbs
Lat pull downs: 15X40, 8X100, 8X100, 9X100
Bent over row BB: 10X70, 8X100, 8X120, 8X120
Seated cable rows: 7X100, 8X100, 9X100

Feeling very "contained" and safe but better safe than sorry.

Brother wolf and sister moon your time has come.... and the wind will blow my fears away.......CULT

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 Post subject: crap....
PostPosted: Fri Jan 27, 2006 9:11 am 
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Manatee
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Joined: Wed Jan 11, 2006 3:25 pm
Posts: 244
Location: central Ontario, Canada
Saw the chiropractor today :shock: :cry:
Stop working the upper body :x Chest, back and traps have been overcompensating for the weak %^$#@% up rotator cuff muscles. Scar tissue, muscle atropy......and that was the stuff I understood :shock:

If I had gone in when I first injured it I would have been through therapy much much quicker. Now we have to deal with all the overcompensation stresses/issues rather than just the injury site. :x :x :x :x


LISTEN UP KIDDIES. DON'T IGNORE YOUR BODY. GET CHECKED OUT IF SOMETHING ISN'T FEELING RIGHT!!

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 Post subject:
PostPosted: Fri Jan 27, 2006 9:21 am 
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Elephant
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Joined: Thu Jun 23, 2005 3:39 pm
Posts: 1108
Location: Edinburgh, Scotland
dont worry too much about the weak rotator cuff - its really common, as most people tend to train the front of their bodies rather than the back. so chest, arms and shoulders get a hammering, adn backs get the odd token workout - i used to have pretty weak rotator cuffs, but now i do at least as many back workouts as front, they are in pretty good shape. i did find though that when i isolated my rotator cuffs with exercises, it only made matters worse.

jonathan

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 Post subject: Re: crap....
PostPosted: Fri Jan 27, 2006 9:22 am 
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Elephant
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Joined: Tue Aug 02, 2005 3:38 pm
Posts: 1869
Location: Vegan Strength Cult, German HQ
Phoenix wrote:
LISTEN UP KIDDIES. DON'T IGNORE YOUR BODY. GET CHECKED OUT IF SOMETHING ISN'T FEELING RIGHT!!

Thanks, Grandpa! :D
(it's always useful to listen to the experiences of elderly people, kids)

:lol:


Sorry to hear that about your shoulder problems, Phoenix, but good that you know now what to do.
Soon your shoulder will be well again! :)

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 Post subject: Re: crap....
PostPosted: Fri Jan 27, 2006 9:57 am 
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Manatee
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Joined: Wed Jan 11, 2006 3:25 pm
Posts: 244
Location: central Ontario, Canada
Daywalker wrote:
Phoenix wrote:
LISTEN UP KIDDIES. DON'T IGNORE YOUR BODY. GET CHECKED OUT IF SOMETHING ISN'T FEELING RIGHT!!

Thanks, Grandpa! :D
(it's always useful to listen to the experiences of elderly people, kids)

:lol:


Why you little whipper snapper :axe: come back here :P :P

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 Post subject: light chest w/o
PostPosted: Mon Jan 30, 2006 8:14 am 
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Manatee
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Posts: 244
Location: central Ontario, Canada
Light chest w/o. Trying to keep muscles active while not doing any more damage.
Flat bench press with BB 20X40, 8X60, 8X90, 8X110, 5X140, 4X140

Not too bad but I can see and feel now what the chiropractor was talking about with compensating for the shoulder. I can feel that my left pec not able to stretch as far as the right when I bring the weight down to my chest. Can really feel it being stretched whereas the right is completely relaxed and stretched out.

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