Pushing Tin - Paekakboyz Training Log
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visit to PT went well. Went over technique and added some variations to existing routine. Got new lower ab, shoulder and bicep exercises. They all work off this principle of three. You do the same exercise (action, range of motion etc) but in three different ways. 3 reps for each of these in a set; the 'normal' controlled lift/press/action, an explosive version aiming for power and speed, a really, really slow and controlled version where your muscles are just on fire!<br />
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I like it. It's like a series of mini-goals within each set and the variation is more likely to cover the sorts of motion/action your muscles do in real life anyway. However it hurts like a mofo. <br />
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Sorted out the leg exercises as well. Now I've got two split workouts - PT reckons you want to get to the stage where you can smash your whole body within 50-60min tops. Nearly every exercise uses multiple muscle groups so you are constantly working. If you ain't puffing you ain't working hard enough! -
Was ill on mon/tues and took it easy last night. Off to the gym tonight but got a slightly sore shoulder from my PT session on Sat. Hoping it won't cause too many issues but will have to wait and see. Will run through the new shoulders/legs workout on sat/sun before introducing my workmate to it. Need to sort out exactly what I want to do and the order etc. <br />
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Amping to start on legs and shoulder though!! Will just have to be content with the usual workout for tonight.<br />
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Last time I had a 5-6 day break from weights I had a really good workout, esp for wide grip pull ups etc. Hoping to see the same sort of improvement tonight. -
slightly shortened session tonight as we didn't get to the gym till after 6. No problems with the layoff - didn't set the world on fire with pull ups but was feeling strong on other exercises and dealt to the swiss ball ones which was good. Shoulder freed up a bit once I warmed up as well. Planning to run through the shoulder/leg workout in the weekend as prep for the following week. Then we'll settle into two sessions a week plus 2-3 cardio. That should be a good balance but not tie up heaps of time at the gym during the week.
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shoulder still giving me yips. On the mend but its frustrating. Will workout tomorrow but on light duties till the shoulder comes right. Will work in some of the leg exercises and avoid any that put too much stress on the shoulder.
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she's a cold, wet night but I'm keen as for a gym session tonight. Should still a bit iffy but I won't be doing anything tonight that will make it worse (fingers crossed).
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good workout. Swiss ball and pull ups were tough but my shoulder didn't hurt so I was happy with that. Will try and get in on sat to regain some momentum I reckon.
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Still got a sore shoulder - getting pretty annoyed about my broken state! I know it'll be fine to do most of my normal workout but I'd rather let it come right without running the risk of doing further damage. If the weather cooperates (ha!) I intend on going for a light run on sat/sun. If I can be bothered I might sneak into the gym and do a leg workout as well.
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ahem... finally off to the gym again. Had nearly two weeks off with the shoulder injury. It's pretty much come right and all the shitty weather we've been having has made it pretty easy to just head home after work. Weather was mainly shit over the weekend so a run never happened. A number of Steiny pures did though! unfortunately that was duringt the warriors game : (<br />
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Going to make a big effort in the next month to get back into a reg routine. If you can keep things ticking over during winter it stands you in good stead for the warmer months! -
reasonable gym session. Second set of pretty much every exercise was tough after the break off. Pull ups in particular were hard, something you've got to be doing regularly to build up I reckon. It was pissing down afterwards so I had a run of 2km or so back to the car. Didn't have any pain on my knee so that was pretty cool. Body finally doing some bloody healing!
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Back at the gym after taking an extra day off as I was pretty sore after the previous session. Felt a lot stronger today but not back to pre-injury form. Hopefully only a couple of weeks of hard away though. Thinking about some trying to source some form of chin up bar to attach to our deck... would be even better if I could hang a boxing bag off it too (in summer mind!).
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I'm not sure what shoulder injury you had but I was having shoulder problems a few years back. Started doing some exercises (with very light weights) once a week that help strengthen the rotator cuffs and it has been fine ever since. <br />
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I love wide grip chin ups. I found I had got good gains on them by doing your 3 sets of of wide grip chins, however many reps you can do, followed straight after by 5 sets and 5 reps of the lat pulldowns as heavy as you can manage. -
yeah toddy - my routine now pre shoulder and chest has lots of rotator cuff exercises - light weights, and my core days twice a week also have a ton of rotator cuff rehab exercises - it is working. That and ice after chest / shoulder days, and a diclofinax (sp?) anti inflam pain killer!!
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gutted, shoulder had been improving last week but after a gym session it got worse. Has been pretty painful for the last couple of days. Really sick of this breaking down crap!! one part of the body comes right and another craps out. Last month or so I;ve only been about 4 times or so. Just when I start to pick up momentum again it falls apart. I had purposely taken a decent break to give the shoulder time but obviously not long enough.<br />
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Should really be focusing on legs/cardio but it gets you down a bit when things aren't working right. <br />
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What do you guys do when things are working out well? shift to a different sort of workout? take a break? have a tantrum!!? -
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!
