shruglife's road to recovery

[shruglife]

You could try pre-exhausting your chest by doing some DB flies before benching, that way you don't have to go as heavy but you can still get a good workout. Plus the flies warm you up good and proper. Also make it your goal to go no less that 8 reps on flat bb bench. That's what I'm doing at the moment because my left pec is feeling "iffy". At least for a few weeks and then I'll try going heavy again and see how it feels.

I like the idea but...

1. I only really want to do one DB Fly exercise in the workout.

2. Ideally I would want to train my two Upper Chest Exercises together.

3. The only exercises I can do for Upper Chest are Inc. DB Fly and Inc. DB Press (Inc. BB Bench is out because of my left shoulder).

So to fit the criteria I would have to do Inc. DB Fly and Inc. DB Press before I hit Flat BB Bench and I'm worried my Tris won't be fresh enough to overload my Chest properly on Flat Bench.

Criteria 1 & 2 I got just from observing your Chest routines, if you think they aren't important then I suppose I could do:

Flat DB Fly

Flat BB Bench

Inc. DB Bench

Seated Mac. Press

Cable Fly

If I do that I only isolate Upper Chest with one exercise though... Hmm I may just stick with my original program and modify the rep range on Bench Press to 8-10.

[shruglife]

WEEK 14

06/07/09

CHEST/TRIS/DELTS - MONDAY, 12PM

Flat BB Bench Press 2x20@20, 10@40, 10@60, 8@80, 10@70, 6@70, 10@60, 8@60

Inc. DB Bench Press 10@22.5, 10@25, 2x8@27.5 PB, 6@27.5

Inc. DB Fly 10@17.5, 12@17.5 PB, 10@17.5, 8@17.5

Mac. Press 2x12@66, 8@72, 10@72 PB, 10@66

Low Cable Fly/V-Bar Pushdown 10/12@24/54, 10/10@24/66, 12/12@18/66, 10/12@24/66, 0/12@0/72

Cable External Rotation 3x12@12 PB

Wow todays session was a real knock to my ego. The weights just felt heavy and painful to lift. I've heard stories from bodybuilders who notice a drop in strength before tearing a Tricep or Pec so I backed off a lot and just did what slow, good form permitted. It may also be to do with not having a full 6 days to recover and poor nutrition... Despite that I weighed in at 92.5kg so my weight gain isn't slowing. I think next week I may drop all BB work or perhaps do what MZ suggested and pre-exhaust my Chest before BB Bench with some Flys. This has really screwed over my immediate goals but I would rather my progress slowed than stopping all together and going backwards because of a wrecked Rotator Cuff.

On a good note, my gym is packed with some insanely hot 40+ yr olds! It's hard to know how to approach them in a more-than-friendly way though. I don't want to risk making a big scene if I come on to them and they were just making friendly conversation but at the same time some seem to be giving me that look... If there are any single 'older ladies' on this site that think they would be interested in a 20yr old guy please give me some advice. PM me if you like, I'll keep it confidential :wink:

Right thats it for today, Back tomorrow.

[Luigi]

lol milfs, what gym ? you taking any supplements atm ?

[shruglife]

lol milfs, what gym ? you taking any supplements atm ?

A small gym in Nelson. Nah no supps at the moment other than fish pills. They were selling 2 for price of 1 and I read they clear out your arteries, help joints and increase the amount of good cholesterol in your body so I thought it would be worth taking especially with the amount of cheese I eat :pfft:.

I was thinking when I recover from my Shoulder problems I might do a Creatine cycle but I'm unsure whether to use Creatine Phosphate or something like Creatine Ethyl-Ester but I have read CEE breaks down into Creatinine straight away and isn't as effective as CP, despite CP having more side-effects like diarrhea etc.

Gains haven't slowed because I haven't been training very long so I'm in no hurry but if you have any experience with Creatine or any advice I would appreciate it

[shruglife]

07/07/09

BACK/BICEPS - TUESDAY, 12.30PM

Chinup 10 PB, 6, 5, 3, 3

Bentover BB Row 10@60, 4X10@70 (no swing)

Pulldown 2x8@72, 8@78 PB, 2x8@72

CG Cable Row 3x8@102 PB

EZBB Curl 8@30, 7@30, 6@30

Felt terrible today, lacking in motivation. Hit a few PBs but my heart was not in it at all. I dropped the last 2 sets on Cable Row and didn't do Abs AGAIN :doh:. On top of this I now have a niggly elbow injury (probably from Chins). My lack of motivation could be stress over my exam coming up which I have done no work for so I'm gonna bang out a few hours of study and see if I feel better. Out

[Optimass]

I just read one of the discussions on Rotator Cuff injuries and a common point stressed was not to push through injuries - get them sorted early on. As a result I'm going to lighten up my Flat BB Bench on Chest day and perform atleast 10 reps for each set for a good while until all problems clear up. This will mean my short term goal for Bench won't be realised but getting my BW up is still well on track . Thats me until Monday, out.

IMO > stop your pressing movements in your shoulder and tricep workouts for 4 weeks. This will mean your front deltoids are fresh and rested for your chest workout. You can maintain your front delts using compounds for chest. 4 weeks is a short price to pay if it is a rotator injury and you have to lose more time because it hasn't had enough time to heal. In my experience its an injury that can keep coming back to haunt you. (Mine was so bad I couldn't even do dips). I'd stick to d/b movements and just do 85% failure sets until the pain subsides. (Chest w/outs).

What a lot of guys do is add in remedial exercises for rotator on top of there existing w/out load - this lends itself to further over exhausting of the injury which can cause more issues. ... less sets but strict form @ 85% max but not to failure for 4 weeks ... and then bump it up slowly until you feel confident enough go back to 100%.

[Liu Kang]

:clap: :clap: :clap: Very good training..

[shruglife]

I just read one of the discussions on Rotator Cuff injuries and a common point stressed was not to push through injuries - get them sorted early on. As a result I'm going to lighten up my Flat BB Bench on Chest day and perform atleast 10 reps for each set for a good while until all problems clear up. This will mean my short term goal for Bench won't be realised but getting my BW up is still well on track . Thats me until Monday, out.

IMO > stop your pressing movements in your shoulder and tricep workouts for 4 weeks. This will mean your front deltoids are fresh and rested for your chest workout. You can maintain your front delts using compounds for chest. 4 weeks is a short price to pay if it is a rotator injury and you have to lose more time because it hasn't had enough time to heal. In my experience its an injury that can keep coming back to haunt you. (Mine was so bad I couldn't even do dips). I'd stick to d/b movements and just do 85% failure sets until the pain subsides. (Chest w/outs).

What a lot of guys do is add in remedial exercises for rotator on top of there existing w/out load - this lends itself to further over exhausting of the injury which can cause more issues. ... less sets but strict form @ 85% max but not to failure for 4 weeks ... and then bump it up slowly until you feel confident enough go back to 100%.

Thanks for the advice Opti, l was adding extra Rot. Cuff work at the end of my workouts but what your said about it compounding the injury actually makes a lot of sense. Much appreciated! I'll get on to reworking my program now

:clap: :clap: :clap: Very good training..

Thanks Liu :wink:

[shruglife]

4 WEEK RECOVERY PROGRAM

CHEST/TRIS - MONDAY

Flat DB Press

Inc. DB Press

Flat Mac. Press

Inc. DB Fly

Low Cable Fly/Pushdown

BACK/BIS - TUESDAY

CG Pulldown

Bentover BB Row

WG Pulldown

CG Cable Row

DB Curl

HAMS/CALVES/ABS - WEDNESDAY

GHR

SLDL

Leg Curl

Seated Calf Raise

Jacknifes

DELTS - THURSDAY

DB Front Raise

DB Lateral Raise

DB Bentover Raise

BB Shrug

Cable External Rotation

BICEPS/TRICEPS - FRIDAY

DB Curl

DB Preacher Curl

DB Conc. Curl

EZBB Skull Crusher

OH Rope Ext.

DB Kick Back

QUADS/CALVES/ABS -SATURDAY

Leg Press

ATG Squat

Leg Ext.

Standing Calf Raise

Dec. Situp

It's going to be hard for me to take it easy on my Chest, Tri and Delt days but it will be worth it if I can finally get over my niggles and attack workouts at 100%. I'm going to use the reduction in volume/intensity on those days to intensify my workout on Back, Ham, Quad days.

If you spot any problems Opti let me know, my Front Delts only get a tickle up on Delt day with Front Raises so they should be fresh as for Chest Day. I'm scared they will atrophy completely if I only hit them lightly once a week

[SoaringSwine]

Looks like a Mike Fry special you've got there

[shruglife]

Looks like a Mike Fry special you've got there

Fry was the one who got me kicked off with a basic workout structure and rep/set range but I construct my routines myself, combining what he has told me with knowledge I already have.

[Small]

my gym is packed with some insanely hot 40+ yr olds!

LMAO

in nelson?

serious?

[Optimass]

Looks a lot more managable - don't worry about atrophy (if any) it's temporary - as soon as you are able to push the envelope again you'll make the gains quick enough. May even find the break enables you muscle to generate new growth on the other side.

[shruglife]

Looks a lot more managable - don't worry about atrophy it's temporary - as soon as you are able to push the envelope again you'll make the gains quick enough. May even find the break enables you muscle to generate new growth on the other side.

Cheers Opti, appreciate all your help :wink:

my gym is packed with some insanely hot 40+ yr olds!

LMAO

in nelson?

serious?

Yep. I have been told too many times to count by Auckland, Christchurch and Dunedin uni students that a rediculous number of hot chicks come from Nelson. Like the first thing someone says when I say I'm from Nelson - "Oh bro! f*ck heapsa hotties come from Nelson, whats up with that that shit?"

My regular response - "I dunno bro, maybe it's the beaches and all that sun that pulls them haha".

So it makes sense really... HOT DAUGHTERS = HOT MUMS 8)

Edit: I get the feeling from your post Small that you rate yourself? I haven't seen any photos of you but if it makes you feel any better there are some top notch babes in Auk too :wink:

[shruglife]

08/07/09

HAMS/QUADS/CALVES - WEDNESDAY, 3PM

Leg Curl 12@36, 12@42, 10@48, 2x10@54, 8@54

Leg Press 10@80, 10@160, 10@180, 5@180 (piss poor)

NS ATG Squat 10@20, 10@40, 2x10@70

Leg Ext. 10@36, 12@36

Standing Calf Raise 2x12@40

I don't know if this could even be called a training session, did about half the volume I should have. Changing gyms all the time I never know what weights I can handle but will be back in Christchurch soon where I have access to my old equipment. Didn't finish my sets on Leg Press and Calf-Raise because this cut 140kg gorilla wanted to jump in with me and I couldn't be bothered loading a few hundred kilos on and off all the time. I'm well off the weight I was Leg Pressing before exams which sucks because my TP will be ahead of me now :x he may even catch up on my upper body weights over this recovery period I'm taking so It's very demoralising for me :cry:

A positive was the Squats. They felt really solid and got a pretty mean pump, I can't see myself going back to regular Squat.

[shruglife]

10/07/09

BICEPS - FRIDAY, 4PM

DB Curl 12@6, 8@12.5, 8@17.5, 4@17.5, 2x8@12.5, 6@12.5,

EZBB Curl 8@35, 7@35, 3x6@35

DB Preacher Curl 5@12.5, 3x8@10, 6@10

High Cable Curl 3x10@12

Had an elbow niggle at the start but the pain subsided towards the end of the workout, have dropped Chins for CG Pulldowns on my Back day untill this problem is sorted. That's me till next week where I will be back at my old gym with my TP so hopefully I can get back into a regular routine again.

[poos_n_wees]

Yep. I have been told too many times to count by Auckland, Christchurch and Dunedin uni students that a rediculous number of hot chicks come from Nelson. Like the first thing someone says when I say I'm from Nelson - "Oh bro! f*ck heapsa hotties come from Nelson, whats up with that that shit?"

My regular response - "I dunno bro, maybe it's the beaches and all that sun that pulls them haha".

So it makes sense really... HOT DAUGHTERS = HOT MUMS 8)

LMFAO!

Trainings are looking solid 8)

[shruglife]

Yep. I have been told too many times to count by Auckland, Christchurch and Dunedin uni students that a rediculous number of hot chicks come from Nelson. Like the first thing someone says when I say I'm from Nelson - "Oh bro! f*ck heapsa hotties come from Nelson, whats up with that that shit?"

My regular response - "I dunno bro, maybe it's the beaches and all that sun that pulls them haha".

So it makes sense really... HOT DAUGHTERS = HOT MUMS 8)

LMFAO!

Trainings are looking solid 8)

Thanks pnw, I'm hoping gains will pick up again soon...

[shruglife]

Decided to take a break indefinitely from NZBB because I'm getting distracted from doing work and this semester in particular is extremely important. I may come back later depending on workload, it would be interesting to see how things have changed. Anyway best of luck to all of you. :wink:

Goodbye,

Mars

[poos_n_wees]

Aww what?! Gotta do what you gotta do hey.

Good luck with the studies :grin:

[autechre]

Decided to take a break indefinitely from NZBB because I'm getting distracted from doing work and this semester in particular is extremely important.

I can understand that. I'm finding NZBB a welcome break from work at the moment since there's "Bad Shit" happening.

Good luck with the studies!

[shruglife]

Aww what?! Gotta do what you gotta do hey.

Good luck with the studies :grin:

Thanks PNW

Decided to take a break indefinitely from NZBB because I'm getting distracted from doing work and this semester in particular is extremely important.

I can understand that. I'm finding NZBB a welcome break from work at the moment since there's "Bad Shit" happening.

Good luck with the studies!

Haha I know what you mean, I've found I can probably just post my workouts on here and try minimise the time I spend surfing the rest of the forum when I don't want to do work :pfft: . That will have to wait though because I'm recovering from an operation at home (hence why I've started posting again) but I will start training lightly again next week. The doc says I can't go heavy again for atleast a month and I caught the flu a few days before my op so I have lost about 7kg and a decent amount of muscle mass :cry: still I just have to accept it and come back from it.

[shruglife]

I'm going to resume training tomorrow. Doc says I should wait another 2 weeks before doing anything heavy in the gym but I'm feeling pretty good so I'm getting back into it before I become a toothpick. I've tinkered with my workout split and have made a DOMINANT program which I'm very excited about. My weight and strength have deteriorated so much but people have come back from worse so here goes. Oh and I know I'm not at 'Week 1' it just helps my motivation if I can visualise this as a fresh start rather than catching up to where I was at.

WEEK 1: 17/08/09

BW: 87.7kg

BACK/BIS/ABS - MONDAY

UH Pulldown 12@48, 8@60, 8@72, 6@84, 4@90, 6@84

B/O BB Row 12@50, 3x10@60, 6@60

WG Pulldown 10@60, 7@66, 8@66, 7@66, 10@60

CG Cable Row 12@60, 8@72, 8@90, 8@102, 8@96

EZBB Curl/Drag Curl (Superset) 12/0@20, 12/0@25, 4/8@30, 5/7@30, 8/4@30

Smaverage workout, didn't have the fitness to keep all the rests under a min. My TP took off early too so I couldn't be bothered with Abs. Didn't eat anything pre-workout either. Hope my Back is rooted for the rest of the week, if not a week of improved nutrition will help me lift the intensity next week.

NUTRITION

6.35am Wakeup

7am Workout

8.30am 3/2scp Cyto + 250mL Milk + Banana + 25g Dextrose + 60g Oats + 2x Fish Pill

11am 4x Wholegrain Toast + Olivani + Peanut Butter

1pm 100g White Rice + Soy Sauce + 100g Chicken + Broccoli

4pm 1 Cup Noodles

7pm 50g Chips + Jam Donut + 1/4 Burger

11pm 3/4 Burger + 1scp Cyto + 500mL Milk + Banana

~120p + ~380c + ~150f = ~4350cal

[shruglife]

CHEST/TRIS - TUESDAY

Flat BB Bench Press 20@20, 10@40, 10@60, 7@80, 4@80, 6@70, 9@60, 6@60

Inc. DB Bench Press 4@25, 7@21, 9@21, 2x8@21

Mac. Press 15@12, 12@14, 3x8@16

Low Cable Fly/High Cable Fly (Superset) 12/12@24, 8/5@30, 5/4@30, 7/7@24

Really cut the rests down, maintained a reasonable pump throughout workout. Feel very weak and Ab tissue still hasn't healed together fully so Flat Bench was uncomfortable. Had a 33% Exam today so have been very stressed and ate f*ck all during the day but I will try improve my time management.

NUTRITION

9am Wake Up

11am 1 Bowl Bran Flakes + 100ml Milk

2pm 200g Fried Rice + 100g Chicken

8.30pm Workout

10pm 2scp Protein Powder + 100ml Milk + 100g Pasta + 100g Mince

1.30am 500ml Milk + 1scp Cyto + 1 Banana + 2 Fish Pill

~130p + ~300c + ~50f = ~2170cal

[shruglife]

L.BACK/HAMS/QUADS - WEDNESDAY

Deadlift 12@60, 10@80, 10@100, 2x5@120, 6@100, 8@100

Leg Curl 12@110, 6@130, 2x10@110

Leg Press 10@120, 10@160, 10@180, 8@200, 8@200

NS ATG Squat 8@60, 2x6@80

Leg Ext. 10@36, 7@36

Fitness is pretty poor, really found myself puffing during DL. I was a bit worried about Squatting, my legs felt like jelly but I found Squats quite comfortable when I just focused on pushing up with my legs and keeping my body upright. Not enjoying Legs Day atm (probably because my TP is ahead of me) but Squats are feeling really natural which would be the highlight of my workout. Nutrition sucked as usual.

NUTRITION

9am Wake Up

10.30am 2x Wholegrain Toast + Olivani + Peanut Butter

4pm 100g White Rice + Soy Sauce + 100g Chicken + Brocolli

6pm Workout

7.30pm 3/2scp Cyto + 250mL Milk + Banana + 25g Dextrose + 60g Oats + 2x Fish Pill

9pm 100g White Rice + Soy Sauce + 100g Chicken + Broccoli

~100p + ~200c + ~60f = ~1740cal