Pushing Tin - Paekakboyz Training Log
-
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.
-
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 />
<br />
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!
-
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!).
-
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 />
<br />
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!!
-
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 />
<br />
Should really be focusing on legs/cardio but it gets you down a bit when things aren't working right. <br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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.
-
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.
-
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 />
<br />
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 />
<br />
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 />
<br />
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!
-
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 />
<br />
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 />
<br />
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 />
<br />
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.
