***ocmfII's various log***
- Thread starter -G$-
- Start date
that's good idea, gonna do some more research this week before i hit up the 3rd cycle. thanks.
[ame]https://www.youtube.com/watch?v=A0ONHZmsFec[/ame]
the 30-90min worth of shoulder prehabs I'm doing over the week are stuff from in here. usually all the rotations with a band and a couple other movements when I feel like doing more.
the 30-90min worth of shoulder prehabs I'm doing over the week are stuff from in here. usually all the rotations with a band and a couple other movements when I feel like doing more.
Good looks
Monday 2pm: Cardio
4.5 mile ~40 mins
Wednesday 530pm: Cardio
30 mins, interval sprint
going to try and hit up today and tmrw, 1 more day of straight run and 1 more day of sprints, take the weekend off then get back into 3rd cycle of 5/3/1 on monday. props to @hawaii for the rehab vid, going to try and implement this stuff and see if it helps.
4.5 mile ~40 mins
Wednesday 530pm: Cardio
30 mins, interval sprint
going to try and hit up today and tmrw, 1 more day of straight run and 1 more day of sprints, take the weekend off then get back into 3rd cycle of 5/3/1 on monday. props to @hawaii for the rehab vid, going to try and implement this stuff and see if it helps.
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Thursday 530pm: Cardio
4.5 mile ~40 mins
Friday 130pm: Cardio
30 mins, interval sprint
Monday 2pm: Cycle 3/Week 1/MP Day
foam roller- quads, calves, hams, back
various stretching
shoulder work
MP: 5 × 65
chins x 10
MP: 5 × 70
chins x 8
MP: 3 x 90
chins x 8
MP: 5× 100
chins x 6
MP: 3 × 115
chins x 6
MP: 5+ x 130
chins x 6
dumbbell shoulder press:
10 × 45#dbs
10 × 45#dbs
10 × 45#dbs
dips
12
12
12
face pulls
20 × 37.5
20 × 37.5
18 × 37.5
barbell curls
10 × 65
8 × 85
6 X 95
felt pretty good stretching, foam rolling, did a few of the shoulder prehab movements from the video. all in all i was feeling pretty decent before i started lifting. the first 4 sets of MP were ok, then on the 5th and 6th the pain came right back. the 6th set i couldn't even get more than 3 reps
. i dropped the weight relatively low w the dbs after MP but even that was bothering my shoulder. i think i'm gonna make a dr appt and get that shyt checked out 
this sucks that it had to happen right before the summer. i'm really pissed off about this, i truly thought the week off would be a nice rest period but i guess maybe it's more serious than i initially thought.
4.5 mile ~40 mins
Friday 130pm: Cardio
30 mins, interval sprint
Monday 2pm: Cycle 3/Week 1/MP Day
foam roller- quads, calves, hams, back
various stretching
shoulder work
MP: 5 × 65
chins x 10
MP: 5 × 70
chins x 8
MP: 3 x 90
chins x 8
MP: 5× 100
chins x 6
MP: 3 × 115
chins x 6
MP: 5+ x 130
chins x 6
dumbbell shoulder press:
10 × 45#dbs
10 × 45#dbs
10 × 45#dbs
dips
12
12
12
face pulls
20 × 37.5
20 × 37.5
18 × 37.5
barbell curls
10 × 65
8 × 85
6 X 95
felt pretty good stretching, foam rolling, did a few of the shoulder prehab movements from the video. all in all i was feeling pretty decent before i started lifting. the first 4 sets of MP were ok, then on the 5th and 6th the pain came right back. the 6th set i couldn't even get more than 3 reps
. i dropped the weight relatively low w the dbs after MP but even that was bothering my shoulder. i think i'm gonna make a dr appt and get that shyt checked out this sucks that it had to happen right before the summer. i'm really pissed off about this, i truly thought the week off would be a nice rest period but i guess maybe it's more serious than i initially thought.Wednesday 2pm: Cycle 3/Week 1/DL Day
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
deadlift:
5 × 150
5 × 190
3 × 225
5 × 245
5 × 280
5+ × 3320
good morning
10 × 115
10 × 125
10 × 135
bent over rows
10 × 135
10 × 155
8 × 175
leg curls
10 × 175
10 × 175
10 × 175
capt chair leg raises
15 
15 
15 
really nervous about BP day, already know my shoulder is going to hurt and i'm going to have to see a dr at some point next week.
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
deadlift:
5 × 150
5 × 190
3 × 225
5 × 245
5 × 280
5+ × 3320
good morning
10 × 115
10 × 125
10 × 135
bent over rows
10 × 135
10 × 155
8 × 175
leg curls
10 × 175
10 × 175
10 × 175
capt chair leg raises
15 
15 
15 
really nervous about BP day, already know my shoulder is going to hurt and i'm going to have to see a dr at some point next week.
Friday 10am: Cycle 3/Week 1/BP Day
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
bench press
5 × 135
chins x 10
5 × 155
chins x 8
3 × 175
chins x 7
5 × 185
chins x 7
5 X 225
chins x 6
5+ × 230
chins x 6
incline dumbbell bench press
10 × 75#dbs
10 × 75#dbs
10 × 75#dbs
decline
10 X 135
10 X 155
10 X 175
db rows against incline bench
10 X 60#dbs
10 X 60#dbs
10 X 60#dbs
reverse flies
12 × 115
12 × 115
12 × 115
conditioning, light:
25 mins, 2.5 miles, 6.0mph 1.0 incline treadmill
shoulder was fine w everything other than incline but i can still feel it today even after a few days off. i think i'm gonna try and make a dr appt for next week.
Saturday 8am: Cardio
30 mins interval sprints treadmill
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
bench press
5 × 135
chins x 10
5 × 155
chins x 8
3 × 175
chins x 7
5 × 185
chins x 7
5 X 225
chins x 6
5+ × 230
chins x 6
incline dumbbell bench press
10 × 75#dbs
10 × 75#dbs
10 × 75#dbs
decline
10 X 135
10 X 155
10 X 175
db rows against incline bench
10 X 60#dbs
10 X 60#dbs
10 X 60#dbs
reverse flies
12 × 115
12 × 115
12 × 115
conditioning, light:
25 mins, 2.5 miles, 6.0mph 1.0 incline treadmill
shoulder was fine w everything other than incline but i can still feel it today even after a few days off. i think i'm gonna try and make a dr appt for next week.
Saturday 8am: Cardio
30 mins interval sprints treadmill
Wednesday 5pm: Cycle 3/Week 1/Squat Day
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
squat
5 × 135
5 × 155
3 × 175
5 × 185
5 x 225
5+ x 235
leg press
10 × 360
9 × 410
8 × 450
leg extension
10 X 205
10 X 205
10 X 205
leg curl
10 X 170
10 X 170
10 X 170
donkey calf raise
10 x 320
9 x 320
8 x 320
capt chair leg raises
15
15
15
going to hit the gym in about an hour. today is supposed to be MP day but i'm done forcing the issue until after i see the dr next week. will do some accessory work and run but i'm not going to force myself thru the pain, it's definitely not worth exacerbating whatever the issue is.
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
squat
5 × 135
5 × 155
3 × 175
5 × 185
5 x 225
5+ x 235
leg press
10 × 360
9 × 410
8 × 450
leg extension
10 X 205
10 X 205
10 X 205
leg curl
10 X 170
10 X 170
10 X 170
donkey calf raise
10 x 320
9 x 320
8 x 320
capt chair leg raises
15
15
15
going to hit the gym in about an hour. today is supposed to be MP day but i'm done forcing the issue until after i see the dr next week. will do some accessory work and run but i'm not going to force myself thru the pain, it's definitely not worth exacerbating whatever the issue is.
i'm going to be totally skipping any shoulder activity until after i see the doc on may 20th. it's just not worth risking any further injury. i've also been taking it easier on chest work but that doesn't seem to be as painful as the shoulder activity. and of course i was out of town this weekend when i did DL and BP days, and i forgot to bring my print outs of the actual routines and weight progressions. so basically i just winged it 
. better than not lifting at all right?
Thursday 2pm: Cycle 3/Week 2/MP Day
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
chins
10
9
8
7
6
dips
15
15
15
15
15
capt chair leg raise
15
15
15
conditioning, light:
25 mins, 2.5 miles, 6.0mph 1.0 incline treadmill
Saturday 1pm: Cycle 3/Week 2/DL Day
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
deadlift:
5 × 185
5 × 225
5 × 275
5 × 315
3 × 365
1+ × 405
good morning
10 × 115
10 × 135
9 × 145
bent over rows
10 × 135
10 × 155
9 × 175
leg curls
10 × 170
10 × 170
10 × 170
capt chair leg raises
15 
15 
15 
Sunday 330pm: Cycle 3/Week 2/BP Day
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
bench press
5 × 135
chins x 10
5 × 185
chins x 8
5 × 205
chins x 7
5 × 225
chins x 7
3 X 245
chins x 6
1+ × 265
chins x 6
incline dumbbell bench press
10 × 70#dbs
10 × 70#dbs
10 × 70#dbs
decline
10 X 135
10 X 165
10 X 185
db rows against incline bench
10 X 60#dbs
10 X 60#dbs
10 X 60#dbs
reverse flies
12 × 115
12 × 115
12 × 115
looking forward to squatting today. it's kinda depressing to have regressed so far from where i was about 6 months ago but given everything that is going on in my life right now i'm just happy that i'm still making it to the gym 4 days a week. outdoor running weather is settling in now, too. i think the summer will be easier for me to manage everything.
. better than not lifting at all right?Thursday 2pm: Cycle 3/Week 2/
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
chins
10
9
8
7
6
dips
15
15
15
15
15
capt chair leg raise
15
15
15
conditioning, light:
25 mins, 2.5 miles, 6.0mph 1.0 incline treadmill
Saturday 1pm: Cycle 3/Week 2/DL Day
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
deadlift:
5 × 185
5 × 225
5 × 275
5 × 315
3 × 365
1+ × 405
good morning
10 × 115
10 × 135
9 × 145
bent over rows
10 × 135
10 × 155
9 × 175
leg curls
10 × 170
10 × 170
10 × 170
capt chair leg raises
15 
15 
15 
Sunday 330pm: Cycle 3/Week 2/BP Day
foam roller- quads, calves, hams, back
various stretching
shoulder prehab
bench press
5 × 135
chins x 10
5 × 185
chins x 8
5 × 205
chins x 7
5 × 225
chins x 7
3 X 245
chins x 6
1+ × 265
chins x 6
incline dumbbell bench press
10 × 70#dbs
10 × 70#dbs
10 × 70#dbs
decline
10 X 135
10 X 165
10 X 185
db rows against incline bench
10 X 60#dbs
10 X 60#dbs
10 X 60#dbs
reverse flies
12 × 115
12 × 115
12 × 115
looking forward to squatting today. it's kinda depressing to have regressed so far from where i was about 6 months ago but given everything that is going on in my life right now i'm just happy that i'm still making it to the gym 4 days a week. outdoor running weather is settling in now, too. i think the summer will be easier for me to manage everything.
i do the same sorta thing we had discussed a while back
an example of 30 min sprint workout on the treadmill for me would be something like this:
3 min warmup:
1 min at 4.0mph
1 min at 5.0mph
1 min at 6.0mph
24 mins of intervals:
30 seconds at 10.5-11mph (sprint) followed by
1 min 30 seconds at 5.5-6.0mph (cool down)
repeat the above intervals 12 times
3 min cooldown:
1 min at 6.0mph
1 min at 5.0mph
1 min at 4.0mph
an example of 30 min sprint workout on the treadmill for me would be something like this:
3 min warmup:
1 min at 4.0mph
1 min at 5.0mph
1 min at 6.0mph
24 mins of intervals:
30 seconds at 10.5-11mph (sprint) followed by
1 min 30 seconds at 5.5-6.0mph (cool down)
repeat the above intervals 12 times
3 min cooldown:
1 min at 6.0mph
1 min at 5.0mph
1 min at 4.0mph
yeah, flat bench isnt really painful per se, i can feel there is something there nothing bad enough to make me think twice about the lift. incline it start to get a tad uncomfortable. then anything straight over my head i just know something is up. even sitting at my desk now without weight and doing the OH press movement i can feel it
. anything but surgery breh, anything but surgery.