Pushing Tin - Paekakboyz Training Log
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tantrum, and shift, and sometimes - go to a physio.<br />
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My left shoudler, whcih is rooted again also, was shit for 3 years. But I was rowing, and not doing weights, so didn't worry. Then decided to get it right, went to physio, and it came right, just in time for me to be doing weights and this BB stuff. it is not shit again - bu manageable, just! Doing heavy weights at the moment, and learning what exercises to avoid to not hurt shoulder, and subbing others for them when I come across them. Lower weight, higher rep I am fine with most exercises.<br />
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So post workout - ICE, and anti flam gel before bed. Rotator cuff rehab exercises, and if you can - dicolfinax (spelling?), an anti inflam pain killer. I take one of those after each shoulder workout too.<br />
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BUt bottom line - physio and rest to get it right, and cut the weight you lift right back - in other words - do as your physio says!!<br />
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nothing that you didn't know really, but sometimes you need another voice saying what you already know. -
yeah, good advice there mate... will have to bite the bullet and see a physio. Makes sense as its only likely to get worse if I just ignore it (and get older!!).<br />
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thanks Dr Bart!! -
what a shitter of a week. A dose of man flu which I'm only just shaking and lingering injuries! put a bullet in me ha ha. Actually the shoulder feels heaps better. The flu kept me inactive and the rest has done wonders. Full mobility back and hardly any pain. <br />
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Won't be doing any upper body at the gym next week. Just legs and cardio. Once I'm happy the shoulder is back in action I'll get back into the normal routine.<br />
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This has been my crappiest run of injuries etc since I gave up rugby. Gets a tad depressing, esp during the winter months. However I've been quite happy that my weight has remained stable even though my gym going has been patchy in the last 6 weeks or so. -
back to the gym! did my first (overdue) legs session and abs to follow. Was feeling it by the time I had to walk downstairs but thats always the sign of a good workout! Was pretty happy with how the leg exercises went. Do need to add a leg press though but taking things easy due to the iffy knee. Planning to head to the gym again tomorrow for some cardio, core and a light upper body workout. Shoulder improving but the last thing I want to do is make it worse.
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second crack at legs. Shoulder/neck still a bit stiff so I avoided the calf raise machine. Mixed in some upper body and triceps but still on light workload due to shoulder. Def on the mend but not ready to crack straight back into heavy weights. Ab workout was really good. Starting to up the weights/reps on the core work so that is one area where things are going well! this year has been a bloody shocker for injury! and to think I gave up rugby to avoid fecking injuries!! ffs murphy will be having a right chortle somewhere I reckon.
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have seen Doc and physio and got myself sorted. Bad-ish neck strain that needs a bit of treatment. Mainly stretching so that was good news. Got the go ahead to continue with lower body work so off to the gym this evening. <br />
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So it looks like the shoulder and neck injuries are going to come right at about the same time - should be ready to get back into full workouts next week sometime, but won't be counting my chickens before they hatch! -
surprisingly good session at the gym. legs were sweet and added a leg press although I had no idea what sort of weight to start at... figured better to start low with higher reps and see how that works out.<br />
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Managed some bench with no discomfort and triceps/biceps. Didn't try pull ups or lat pull downs. Not wanting to aggrevate the neck/shoulder. Got another appt with the physio tomorrow so that should see me right. -
Had a good visit to the physio on friday. Good progress on the neck, main advice was to keep on stretching and keep active. Will get back into upper body later this week. Probably will wait another week before I start pull ups again. Final appt with physio on wed so will see what she says. Don't want to be a muppet and have to start all over again.<br />
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I reckon primo AB and warriors wins in the weekend def was some good medicine! -
finally a decent workout!! stoked. Used lighter weights but went through all my exercises apart from pull ups. No excuses not to increase the cardio as well now!
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Shazzam! mint workout tonight. Cranked up the weights a bit and the reps. Back to usual reps/sets but pretty much back at the weights I started with for this new programme. Should be back to pre-injury performance in a 2-3 weeks if I can manage at least two gym sessions a week.<br />
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Legs are coming on really well. Going for a light run tomorrow to see how the knee feels. While I was having physio I noticed they sell these [URL]http://www.vibramfivefingers.com/[/URL] which look interesting. Have been doing a fair bit of research about how to overcome runners knee etc. Running barefoot or trying alternatives to traditional running shoes seem to possible solutions for long-term running injuries. Porirua park is just around the corner so I might start working in some barefoot running and look into these monkey shoes for summer. -
saw physio today - she is really stoked with how the neck is healing up. Have full range of motion and just a single sore spot now. She is also going to check out my knee as well which is cool. I was waiting till I was pretty much finished up before bringing up the 2nd injury!<br />
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Gym session tonight. Will be good to get in 2-3 workouts this week to start building weight/reps back up again. -
Back to usual workout. Was feeling right chipper today so I added wide grip pull ups back in. Was stoked that there was no pain (beyond muscle workout pain) and managed a couple of good sets. Strength is coming back in other exercises now but still blowing hard after each set. Legs def feel a lot stronger and I'm enjoying the new mix of exercises.<br />
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Still putting off cardio but weight is constant and now that the injuries are coming right I'll have no excuses not to get on the rowing machine/bike or something. -
[quote name='Paekakboyz']Back to usual workout. Was feeling right chipper today so I added wide grip pull ups back in. Was stoked that there was no pain (beyond muscle workout pain) and managed a couple of good sets. Strength is coming back in other exercises now but still blowing hard after each set. Legs def feel a lot stronger and I'm enjoying the new mix of exercises.<br />
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Still putting off cardio but weight is constant and now that the injuries are coming right I'll have no excuses not to get on the rowing machine/bike or something.[/QUOTE]<br />
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Paekak do you find you have the same problem I had today ie legs a bit rooted from the day before resulting in a drop of performance ? say you go for a run and then do squats/push presses or whatever the next day and you can't lift as much as you'd like ? bit of a bugger for sure ! -
have learnt about muscle group training in previous gym lives so I try to plan my workouts as best I can. Def wouldn't schedule legs the day after a run, I'd just get frustrated as I def wouldn't be firing at 100%. <br />
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I have been squeezing my entire workout into a single session at the moment, takes about an hour and half-ish. But from next week I'll be increasing the number of sets on legs so I'll go for a upperbody workout then a legs workout at least once a week. Each one will have triceps/biceps and abs too. I won't ever be going back to back days so plenty of rest in between.<br />
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Main challenge is getting more cardio into the programme. I loathe running on treadmills and now that I've had a taste of running its my preferred cardio/stress relief. The bung knee has been pretty shit as I haven't been running much yet I can't bring myself to get on the bike/rower at the gym. We have a crosstrainer at home so it's really about getting into a routine and focusing on cardio. Ha ha I'll let you fullas know how it goes!! -
oh and had a good workout tonight. Wide grip pull-ups are getting better although I'll need to shake another 3-4kg (fat) to make things a bit easier for myself!! On the trip back to the car had to stop and help another young fulla push a car off the road - dude had stalled right in the middle of the innercity bypass at about 5ish!! blocking the bus lane and there was some hardcore tooting going on. Lucky I was warmed up from the gym! Now that is training for life ha ha
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Whoo hoo!! just saw the physio about my knee and it's not as bad as I had feared. Have a tight tendon in the knee and a bit of imbalance on the outer thigh muscle but NO cartilage damage. Have a pretty full-on stretching routine to work through. Problem was the knee started to fold inward under fatigue and the poor flexibility was making things worse. Second part is that even when you stop running etc tendons have really low blood flow (only the Achilles is worse apparently) so its a slow road to recovery. However two of the stretches I'll be doing are intended to encourage bloodflow to quicken recovery.<br />
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Physio was positive that I could go for a run late next week if I stuck to the stretching programme. Only 10min or so at a slow pace but it's still running! Totally stoked that I finally got the knee looked at there is a solution that doesn't involve surgery or similar.<br />
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So that's shoulder, neck and knee injuries dealt too in the last 2-3 months. What a shitty run of problems!! However I def feel heaps more positive about training now though! -
good workout. Leg workout was mainly stretches the physio gave me. Single leg squats and single leg 'drop' squats where you try and mimic your knee/leg giving way and then you catch in suddenly. It stimulates bloodflow in the tendons in the knee. Squats are also to strengthen the bracing muscles around the knee. Was doing sets till failure so ended up with wobbly legs... not great when you have three flights of stairs to negotiate!!
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solid workout. Another session on the rower at the end but I'd already thrashed my legs. Strength starting to build back up which is good. Cardio, Cardio, Cardio, sigh.
