Time to renew the Gym vows

[marky65]

After being out of action with the rotator cuff injury for far too many weeks....half of it was my fault....typical man not going to the doctor when it first happened and tried to muscle through it......that don't work...grrrrr :roll:

So time to get the body back into motion and strive for that 3rd set.

Its gonna be slow so there will be cardio, cardio and cardio and then a few light weights for a bit till I get the shoulder back in full play.

Time to get back in the game.... :pfft:

Watch out TFB....lol :nod: :gunfire: :gunfire:

[steak]

Take it easy and you'll be right. Good onya for sticking with it :clap:

[teamfatboy]

Watch out TFB....lol :nod: :gunfire: :gunfire:

Hey Marky, great to hear you're on the mend - I'm told a rotator cuff injury's tricky, so it's good you're recovering.

I gotta put down the junk food and man-up... I think my "winter coat" is thicker than ever :oops: so it'll take some doing!

[marky65]

I know what your saying....the winter coat always takes summer to get off then its winter again.... :nod:

[teamfatboy]

Yep.... I think I need a mains-powered Ipod, the amount of time I'm going to be spending with my friend Mr Spin Bike......

Have you got a plan for the diet and stuff ?

[marky65]

Just get back into what I was on before the injury.

I have been stock piling the supps and protien....so full steam ahead with the cardio and baby steps with the weights till the muscles get strong again...

[teamfatboy]

Yep, that was working for you.... so bring it on :grin:

[Old Bull]

Good to see you back into it:clap:

[startinfromscratch]

good to see you back marky! i look foward to seeing your consistent journal entries.. (again).

[marky65]

Just had a light workout to see how the injury is coming along.

Just did some cardio, legs and shoulders.

Very light on the shoulder weights.

Will get back to posting the workout when I get cleared from the physio.

Just plodding till then.... :roll:

[teamfatboy]

That's the way to do it... work those legs, big muscles, more calories burned :clap:

[marky65]

08/09/09

5m Treadmill

Shoulders

Lat Raise (side) - 12 @ 5, 10 @ 6, 10 @ 7

Front Raise - 10 @ 5, 10 @ 6, 10 @ 7

Rev Flye - 12 @ 10, 12 @ 10, 12 @ 10

Mixed bag

Incline chest Press - 12 @ 14, 12 @ 12 (this pinged my injury so I stopped) :banging:

Flat Flyes - 10 @ 12, 8 @ 12 (oouch to injury) :banging:

Tricep Pushdown - 12 @ 36, 10 @ 42 ( a little ouch to injury)

Leg Extn - 15 @ 50, 12 @ 50, 12 @ 50

Treadmill - 15 mins

The injury was getting pinged with lightish weights for chest and a bit on tricep extn. It seems to be isolated to my left upper arm/shoulder area.

Question: Do I got lighter than these weights and slowly build it back up or do I stop for even longer and let it repair back??

I have been doing the shoulder exercises at home and this seems to work, its just I didn't realise it was going to get me in the chest exercises more.

Any input would be greatfully received......

[marky65]

09/09/09

30 mins Treadmill

Physio exercise with d/bells parallel and elbows locked in side and move arm out and back. (stabilizer strengthening)

12 @ 6, 12 @ 7, 12 @ 8 e/s

Calf Raise - 20 @ 122 x 3

S/B Crunch - 15/15/15

S/B Rev Crunch - 15/15/15

[teamfatboy]

Nice to see you persisting in the face of adversity...sorry, can't help with the injury advice tho!