Now or never: Taking it to the next level

Paekakboyz

Moar arms!!!
 
<img src="http://cdn1.sciencefiction.com/wp-content/uploads/2015/08/predatorarmwrestle.jpg" alt="predatorarmwrestle.jpg">

Rancid Schnitzel

Cheers for the input fellas. 
Agree with JK that tickling the arms is an option for Fridays. In previous times I've done a bicep curl/dip superset to finish things off. I'm also doing abs most days. A exercise ball plus overhead weighted pulldowns superset kills the abs nicely. 
Did shoulders today. For some reason this is the day when I regularly smash it: 
DB shoulder press 
Side raises 
Front raises 
Shrugs 
Head-height row type thingies.

JK

Got shoulders tomorrow. Love shoulders. Usually pair them up with back. Makes for a big day but a day I enjoy.
 
The head height row type thing is probaby upright rows if you are doing them through the vertical. Or possibly a face pull if using a cable and pull towards your face.

Rancid Schnitzel

That's the one! 
Face pull. 
Good little exercise that one.

Rancid Schnitzel

Last night:
 
50 minute run. Was muggy as all hell and would no doubt have destroyed a New South Welshman, but this QLD Kiwi is made of sterner stuff (:
Went ok, although knees were aching a bit. Jumped straight in pool afterwards and felt much better.
 
This morning:
 
Back and tris. A bit meh this one. Didn't have much time and didn't really smash it properly. It was sort of indicative of how I've been the past six months or so. Lifting weights, but not really counting reps or having any plan. Will fix this when I start on the new programme next week.

Rancid Schnitzel

Bit of catchup here. 
After back and tris on Thursday, had pizza for dinner. Was heaven but felt bad and decided to do a 45 minute run that night. Once again, humid as a sauna but refreshing dip at the end was lovely. 
Friday: Didn't get going until after 10pm. Was legs, but knees still a bit sore so took it fairly easy. No squats or anything. Plenty of ab work and a good tickling of the arms (hat-tip JK). 
Saturday: Was supposed to be the storm of the century here, but nothing happened so I did a shit load of work outside. The humidity was shocking and I was sweating buckets but you surprisingly get used to it after embracing it (:. Am not a fan of air con. 
Today: Was going to run, but at 30 plus degrees and sauna humidity I put aside that death wish. Did a bit of cross fit beside the pool. 
5x 
20 burpees (30 on last set) 
Equivalent of about 50 metres with swimming band (tie around waste) 
100 leg lifts in pool 
Felt great. 
S

kiwiinmelb

Any of you guys had any experience with Rotator Cuff injuries ? Ive torn a tendon , ( he said small tear ) 
 
Wear and Tear thing , 20 years of weights , 
 
Had a Cortisone injection a week ago , the guy that gave me the shot said the cortisone will give some relief but the only way to repair it is surgery , not happy with that option being a self employed tradie , 
 
 I need to get another opinion

Rancid Schnitzel

That sucks mate. I think a fella at the gym I train at had some problems with the rc. Not sure what treatment he had. Will ask him if I see him this week.

kiwiinmelb

Cheers , been doing some research online , there are different degrees of tears , , small to medium can improve with treatment it seems , large definitely needs surgery , he did say mine was a small tear 
 
But the tear even if small never fully repairs , and you are always in danger of damaging further , you do your best to strengthen around it , 
 
It does sound like surgery is the best option if you want it back to 100% 
 
Training Chest and Shoulders has been put on hold indefinitely

Paekakboyz

Lots you can do with stretching and working on mobility. That won't solve the problem but will make day-to-day use much better. Tough situation with work bro, I'd say go for the op but I'm sure if that was a really viable option you wouldn't be turning to the Fern :think:
 
What is the rehab time like? has the doc spoken to you about that at all?

kiwiinmelb

I worked today , I think without surgery I will be ok with work , it will improve , 
 
Its whether I can get back in the gym without surgery , 
 
Will find out more

antipodean

A long time ago now I did my rotator cuff. Got away with cortico injections and physio. Really concentrated on building shoulder strength and flexibility - particularly shoulder dislocations (which aren't anywhere near as bad as they sound):
 
<img src="https://cerin.files.wordpress.com/2012/04/shoulderdislocationsgood.gif" alt="shoulderdislocationsgood.gif">

Rancid Schnitzel

Kiwi in Melbourne: Had a chat to the fella at the gym, but he seems to have suffered something different to you. Sorry I couldn't be of more help.

Rancid Schnitzel

Bit of catch up here.
 
Was an absolute pig of a week last week. Spent three days stuck to a desk and there was other crape as well. On the plus side, I ate pretty clean, so I guess it wasn't just shit. Perhaps overcompensated a bit on Friday when I did weights in the morning and a 60 minute run in the evening. Felt pretty sore on Saturday but spent most of the day with my youngest who is now obsessed with skateboarding and running. We did a heap of hill sprints together which made me a proud dad, but also made me wonder how much a 7 year old heart can tolerate. Don't want to kill the bugger! But it's great to see he's keen and nice to see how being a good example can pay off sometimes.
 
Saturday afternoon I went to the local 50 metre pool for eldest son to get some swimming training in ahead of a carnival next week. Despite not being able to use the blocks (ridiculous farking nanny state tosses), we had a great workout. He wanted to race me and I agreed just to see how fast he could go. I had to go almost full pelt to stay level with him. Both of us were pretty spent at the end there and it was awesome that he was so fired up. That's been my major problem with him. Getting his head out of the farking clouds.
 
Today: Chest, tris and abs.
 
Was pretty tired when I got out but had a very good workout. Feel good today, so hopefully it will be a better week around.

Rancid Schnitzel

Yeah....was even worse than last week, fark me. 
Tuesday was good. Back and biceps in morning and some sprint training with the kids in the afternoon. That was great actually. Youngest is like the Duracell bunny, but eldest needs kick in butt. Both really enjoyed it though. I've been at them for ages to train and be active and it seems to finally be paying dividends. 
But rest of week was appallingly. Eventually got to gym again at about 11 on Friday night. Was good to get out but just wasn't with it. Then had very ordinary nights sleep. 
Did some swimming this morning and will then hopefully get some sprinting in with youngest today. 
Next week will definitely be better.

Rancid Schnitzel

Nice active weekend. On my feet almost the entire time. Some hill sprints yesterday (alone after youngest had a nasty fall on skateboard) and then a good K in the pool this afternoon with eldest. Damn swimming is awesome training when done properly.

Rancid Schnitzel

Damn, Wednesday already!
 
Not a bad week so far. Weights on Monday and Tuesday and sprint training with kids this afternoon. Really looking forward to that. A couple of other kids will be joining us. Man I should start charging for this!
 
Ironically I ate some actual rancid schnitzel on Monday. Christ it was disgusting.

Rancid Schnitzel

Think the sprint training farked me up more than the kids. Was 30 plus degrees, but there was a nice breeze. 
One exercise was to kick a rugby ball and they had to chase after it and then run it back. They did that 3 times. I then said they could get revenge and kick for me to chase. Doing that 12 times was a bit draining.

Rancid Schnitzel

All in all not a bad week. 
Thursday was a good shoulder session and legs hit and arms tickled on Friday. 
Was going to do something today but body said no. Am going out tonight and will leave car about 10km away from home. Will jog there tomorrow morning.

Rancid Schnitzel

Had quite few brews night but felt ok this morning. Run to the car was tough. 10am is not a smart time to run in Brisbane. Hilly prick of an area as well. 
There was an open day at my gym and took youngest. He's obsessed with training now and was very pissed off that he won't be able to work out there for a few years. 
Was supposed to swim this afternoon, but eldest in a coma after staying the night at friend's place. Stupid bugger was posting on Instagram so we know he hardly slept. 
Played one on one soccer with youngest in front yard. Absolutely knackered. Fark I wish I had his energy.

The Silver Fern

Now or never: Taking it to the next level