Mossley Posted May 31, 2005 Author Report Share Posted May 31, 2005 Well lunch, has already changed slightly but I'm hoping it's for the better. I found a new low carb protein bar that was cheap and really nice!So for lunch I've just had soup and one of these protein bars instead of the bread and apple. I feel full which I'm sure will last longer than the bread and apple would have.The new discovery is Doctor's Carb Rite BarsCalories - 190 (from fat - 35)Total fat - 4gSat - 2gCarbs - 2.5gProtein - 21gSodium - 140mgThey don't have any artificial sweetners and they also have no sugar. That makes them sound tasteless but I've just had the Chocolate, Marshmallow and Graham Cracker flavoured one and I only ate half as it cured the sweet craving! Quote Link to comment Share on other sites More sharing options...
Mossley Posted May 31, 2005 Author Report Share Posted May 31, 2005 A wee bit of a set back last night but hopefully won't take too long to recover!When I first started training for the comp 10 months ago, I got a bit excited and probably lifted a bit more than I should have doing shoulder press (15kg dumbell). The weight itself wasn't a problem but when I got the shakes and my wrist got off balance in the top half of the movement, my shoulder quicly popped out of the joint but just as quickly popped back in once the weight was removed (after a few bad words had been yelled!). Anyway I never saw a doctor about it, I just let it rest for a while and then changed that exercise to the Smith Machine so it wouldn't happen again.As it happens I wanted to find an exercise to target my rear delts and we had been training using the Reverse Pec Deck, but I was told that this was by far inferior to using plain old dumbells. So I got advice from one of the "floor walkers" that works at the gym and he set me up with the proper form for this exercise. The first time I tried it I did feel a bit of tightness in one shoulder (almost like a pulling sensation on the muscle) but it wasn't bad and didn't hurt after so I ignored it (bad move!lesson learnt). Last night when I went to do this same exercise the pain was a lot more persistent so I went back and saw the same floor walker who immediately found the cause. It turns out that I must have damaged the rotator cuff last year and now it's so tight I can't do the full movement with that exercise. He also found the cause to why my shoulder blade wings out (a huge problem with my lat spread pose) which was also caused by this same injury.Anyway to cut a hugely long story short, does anyone know of another exercise taht will target the rear delt without causing too much pain in the shoulder joint? I'm going to rest it up for a while (still have 20 wks til comp), but I have a feeling it may affect my chest/tricep and back training aswell.After all that, here is todays plan.......5.30am45 mins on spin bike (the sweat was pouring, was a huge effort)8.00am30g Oats, protein powder and cinnamon10.30am150 low fat yoghurt, half serve protein and 8 almonds1.00pmSandwich with vogels bread, lamb, lettuce, red onion etcApple3.30pm2 x rice cakes with 100g tuna (the light flavoured stuff for a wee change)6.00pmCHEST and TRICEPS (shoulder permitting - new motto, if it hurts, stop!)7.00pmScotch egg (made with wild pork mince) and kumara chips8.00pmWW Hot chocApple or BananaI won't add in any weights for my workouts tonight as I really don't know how much I will be lifting. Quote Link to comment Share on other sites More sharing options...
jono Posted June 1, 2005 Report Share Posted June 1, 2005 sorry to hear about this mossely.. try some rows. but instead of bringing it to your lower stomach. row it to your chest/neck area.. and squeeze those rear delts. see if that works 4 ya Quote Link to comment Share on other sites More sharing options...
deegee Posted June 1, 2005 Report Share Posted June 1, 2005 sorry to hear about your injury I try to do reverse flys as a bit of a change and side lateral raises but these will still hurt your shoulder /i would imagine. Try going through a number of different delt excercises to see whaich is best, but just go light. Quote Link to comment Share on other sites More sharing options...
Mossley Posted June 1, 2005 Author Report Share Posted June 1, 2005 Okay, I didn't do Chest and Triceps yesterday, I went for Legs instead just to give my shoulder more time.It feels heaps better today, enough to do some strengthing exercises on it anyway.So the plan.......5.30am45 mins spin bike8.00am30g Oats, protein powder10.30am150g low fat yoghurt with 8 almonds and half serve protein1.00pmTrim cappuccino (have a meeting with a client so this may change yet)2.00pm150g venison mince with mixed vegesApple4.30pmBanana and protein shake6.00pmCHEST AND TRICEPS7.00pmOmelette with veges on a slice of vogels bread8.00pmWW Hot ChocWW Mousse with protein powderI'll record the weights for my leg workout last night, and I'll record the Chest and Tricep ones tomorrow as I won't be able to go as heavy as usual at the moment.QUADSWalking Lunges17.5kg - 2020kg - 20 x 2Leg Extension30kg - 1532.5kg - 1235kg - 1037.5kg - 8Seated Leg Press (usually do lying leg press and find it heaps better but this was taken last night)46 - 15(think it's kgs, seems very light compared to lying leg press though but felt just as tough)56kg - 1266kg - 1076kg - 10HAMSTRINGSHamstring Curl25kg - 1527.5kg - 1230kg - 1032.5kg - 8Swissball CurlBW - 15 x 3 setsCouldn't do Deadlift as the weight of holding the bar was a bit much for the shoulder. Quote Link to comment Share on other sites More sharing options...
Mossley Posted June 2, 2005 Author Report Share Posted June 2, 2005 Well the eating did change slightly yesterday and I was a bit unprepared. I will keep a protein bar in my car and at work for those times where I can't stick to my plan.I had a small scone instead of yoghurt and protein but other than that, all was well.I also did Chest and Triceps and left out Bench Press and Bench dips. My shoulder feels okay today so I'm glad I didn't over do it even though my workout felt really light. I do have a bit of soreness in both chest and triceps today so I don't feel like I totally missed out.Todays plan......5.30am30 mins stepper15mins incline walk on treadmill9.00am (got to work late so breakfast ended up being late!)30g oats with protein powder and cinnamon11.30am150g low fat yoghurt with half serve protein and 8 almonds1.00pmCALVES and ABS2.00pmChicken Soup with pita bread 2 x apricots4.30pm100g tuna (forgot my rice cakes!)6.30pmSubway (low carb wrap)(Going to see Amityville Horror so will be eating out)7.30pmProtein bar9.30pmProtein shake (if I'm hungry anyway)CHEST workoutIncline Press 10kg - 1512.5kg - 1212.5kg - 1210kg - 15Incline Flies (stayed light just in case)6kg - 15 x 3 setsPec Deck30kg - 1535kg - 1240kg - 10TRICEPS workoutRope Pulldown30kg - 1535kg - 1240kg - 10Rope Pullover30kg - 1535kg - 1240kg - 12Kickbacks5kg - 12 x 4 sets Quote Link to comment Share on other sites More sharing options...
Mossley Posted June 7, 2005 Author Report Share Posted June 7, 2005 Yay, after the outage I'm able to get my post up for today. I don't tend to post on weekends, generally because I only do cardio and also becuase I don't have the time usually.So here is today's entryWeight = 58.0kg - this did get up to 58.7kg but seems to have settled into the new diet, so currently 5kgs heavier than comp weight and happy with this.5.30am30mins stepper20mins crosstrainer8.00am30g oats, protein powder(had a meeting so had to hold off eating, was quite hungry by 11.30am)11.30am150g low fat yoghurt, protein powder (forgot the almonds!)12.45pmTRICEP workout2.00pmOne slice wholegrain bread, chicken breast and salad with spinach and lettuce, tomato,carrot and red capsicumApple4.30pm100g tuna and 2 x rice cakes6.00pmCHEST workout7.00pmSteak, kumara and broccoli8.00pmWW Hot choc and either fruit or if I can be bothered I'll make up a WW Mousse and add protein.TRICEPSRope Pulldown30kg - 1535kg - 1240kg - 1230kg - 15Rope Pullover30kg - 1532.5kg - 1235kg - 1030kg - 15Kickbacks6kg - 12 x 4 setsCHESTBench Press (still keeping it really light to rest shoulder)30kg - 1540kg - 1245kg - 1030kg - 15Cable Crossover20kg - 1522.5kg - 1225kg - 1020kg - 15Pec Deck30kg - 1235kg - 1040kg - 830kg - 12Pressups - 12 x 4 (to help shoulder - been told to do "Plus Pressups" which means extending the arms at the top of the movement so the back is in an arch. This should strengthen my lats which apparently is what caused my shoulder injury) Quote Link to comment Share on other sites More sharing options...
kenzie chic Posted July 29, 2005 Report Share Posted July 29, 2005 hows your training going mossley? i guess you will have/or nearly be about to start dieting again for the nationals. You made some good gains between your last comp and now? Quote Link to comment Share on other sites More sharing options...
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