***ocmfII's various log***

[-G$-]

Tuesday 2pm: Cycle 3/Week 2/Squat Day

foam roller- quads, calves, hams, back
various stretching
shoulder prehab

squat
5 × 135
5 × 165
3 × 185
3 × 205
3 x 225
3+ x 245

leg press
10 × 360
10 × 410
9 × 450

leg extension
10 X 205
10 X 205
10 X 205

leg curl
10 X 170
10 X 170
10 X 170

seated calf raise
10 x 160
10 x 160
10 x 160

capt chair leg raises
15
15
15



Wednesday 2pm: Cycle 3/Week 3/MP Day

foam roller- quads, calves, hams, back
various stretching
shoulder prehab

chins
10
9
8
7

dips
15
15
15
15

capt chair leg raise
15
15
15


conditioning, light:
25 mins, 2.5 miles, 6.0mph 1.0 incline treadmill

 

[Malta]

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.

Try decline bench, it takes stress off your shoulder.

And it sounds like you have shoulder impingement syndrome.

 

[-G$-]

Try decline bench, it takes stress off your shoulder.

And it sounds like you have shoulder impingement syndrome.

yeah i started doing decline in places of the trx strap pushup i was doing, those were bothering my shoulder when i got to the lower part of the movement, similar to dip, when i add weight the lower part gives me some pain.

well the bad news i just googled shoulder impingement syndrome and i see 6-8 week off and PT etc

the good news is i dont see anything about major surgery.

may 20th we shall find out

 

[Malta]

yeah i started doing decline in places of the trx strap pushup i was doing, those were bothering my shoulder when i got to the lower part of the movement, similar to dip, when i add weight the lower part gives me some pain.

well the bad news i just googled shoulder impingement syndrome and i see 6-8 week off and PT etc

the good news is i dont see anything about major surgery.

may 20th we shall find out

If you can work out through the pain it's probably not as bad as you think, doubt you'd be able to lift anything if you rotator cuff was torn.

You'll be fine breh

 

[-G$-]

Thursday 5pm: Cardio

30 mins, interval sprints



Monday 2pm: Cycle 3/Week 3/DL Day

foam roller- quads, calves, hams, back
various stretching
shoulder prehab

deadlift:
5 × 160
5 × 195
3 × 225
5 × 295
3 × 335
1+ × 355

good morning
10 × 115
10 × 135
10 × 155

bent over rows
10 × 135
10 × 155
9 × 175

leg curls
10 × 175
10 × 175
8 × 175

capt chair leg raises
15 
15 
15 




tough weekend, between spending 10am - 10pm in nyc on saturday and family time for mother's day on sunday didn't have any time to work out. felt good to be back today though.

 

[-G$-]

Wednesday 2pm: Cycle 3/Week 3/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 × 225
chins x 6
3 X 245
chins x 6
1+ × 265
chins x 6

incline bench press
10 × 135

not good brehs. flat bench was ehhhh, a little bit more uncomfortable than it had been. but first set of incline was really painful. i just gave up. i'm done w presses until i see the dr monday.



Thursday 6pm: Cardio

4.2 miles, outdoor run, 3 loops of 1.4 miles (0.8 miles flat and downhill + 0.6 miles steep uphill)

i love this run and i'm pretty pumped that it's nice out again so i can hit this once or twice a week now. it's a nice loop and the uphill part really kicks my ass. starting out the summer noticeably slower than i was last year but still just happy to be running outside again.



Friday 2pm: Cycle 3/Week 3/Squat Day

foam roller- quads, calves, hams, back
various stretching

squat
5 × 135
5 × 155
3 × 175
5 × 225
3 x 245
1+ x 265

leg press
10 × 360
10 × 410
10 × 450

leg extension
10 x 205
10 x 205
10 x 205

leg curl
10 × 170
10 × 170
10 × 170

seated calf raise
10 x 170
10 x 170
10 x 170

capt chair leg raises
15
15
15

given how awful my shoulder has been feeling i'm at least grateful my lower body still feels good. nice workout even after that run yesterday.

 

[-G$-]

@Gunshi did you really come into the gym and look for my thread w your alias @LindaBerry to 1 star it?

i really hurt your feelings, huh fat boy?

_________________________________________________________

anyway, went to the doc yesterday and clarified that what i have is rotator cuff tendonitis or as @Malta thought correctly an impingement where the ball of the rotator cuff is rubbing against the upper part of the clavicle when i do press movements. going to sign up for PT and work on it for a few weeks before i go back to presses. doc seems to think working on my posture from years of sitting at a desk should help.


Sunday 11am: upper body/cardio

stretching
foam roller
shoulder work

chins
10
9
8
7
6

dips
12
12
12
12
12

capt chair leg raises
15
15
15

light cardio
25 mins treadmill, 6.5-6.8mph

 

[hawaii]

bro, I gotta ask my friend (who had a shoulder impingement and all kinds of other trouble) but I'm almost positive if you have an impingement, getting ART done by someone who is certified at the biomechanics level is the way to go.

 

[-G$-]

bro, I gotta ask my friend (who had a shoulder impingement and all kinds of other trouble) but I'm almost positive if you have an impingement, getting ART done by someone who is certified at the biomechanics level is the way to go.

I'm gonna look into this. Thanks.

 

[-G$-]

first day back to work since thurs last week. was away for memorial day weekend and managed to get some decent exercise in. did 2 x 4 mile runs, played a little basketball and tennis, and went to a local gym 1 day to do some back and hamstring work. i think the tennis and basketball were mistakes though, the pain in my shoulder is getting worse and more pervasive. i have my first day of PT tmrw so let's see how that goes.

 

[Malta]

first day back to work since thurs last week. was away for memorial day weekend and managed to get some decent exercise in. did 2 x 4 mile runs, played a little basketball and tennis, and went to a local gym 1 day to do some back and hamstring work. i think the tennis and basketball were mistakes though, the pain in my shoulder is getting worse and more pervasive. i have my first day of PT tmrw so let's see how that goes.

Tennis was probably the worst thing you could have done, they get bad impingement and all kinds of rotator issues :Ididnttouchit:

 

[-G$-]

Tennis was probably the worst thing you could have done, they get bad impingement and all kinds of rotator issues :Ididnttouchit:

didn't even think of it at first because i was only vollying and wasn't serving ordoing any overhead motion. but yeah, in hindsight it was pretty stupid. actually hoops seemed to make it worse than the tennis. went up for a couple of boards that had me like got dayum. all in all not very smart jumping back into anything and i'm definitely paying for it since. been chowing motrins and anti inflammatory meds but it's barely helping

i definitely

 

[Malta]

didn't even think of it at first because i was only vollying and wasn't serving ordoing any overhead motion. but yeah, in hindsight it was pretty stupid. actually hoops seemed to make it worse than the tennis. went up for a couple of boards that had me like got dayum. all in all not very smart jumping back into anything and i'm definitely paying for it since. been chowing motrins and anti inflammatory meds but it's barely helping

i definitely

Yeah man, even volleying will have some external rotation going on, them tennis players probably can't even wave at people by the time their careers are done.

 

[-G$-]

Yeah man, even volleying will have some external rotation going on, them tennis players probably can't even wave at people by the time their careers are done.

where were you when i needed some good advice this weekend, breh???

 

[-G$-]

first day of PT yesterday-

started w an evaluation and some testing, very similar to my dr appt.
then went on the 10 mins of heat
then we did 6 different stretches/exercises, about 3 sets of 10 reps on each.
then massage for about 10 mins ( they found that bad spot).
then ice for 10 mins.

they want me to come in for 2-3 times/week for 6 weeks.

and the PT told me to try and avoid all lifting for the first few weeks, other than maybe some light bi, tri work . i guess since summer is here it's a good time to get back to focusing on my running til i'm ok to start w the iron again.

hopefully this is the beginning of the road to recovery for me.