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Post by dbunch on Dec 23, 2016 7:39:34 GMT -5
Deadlifts
2x5@135 2x5@225 2x5@285 1x5@315 1x3@365
Machine Shrugs 1x20@180 2x20@270 1x30@180
Notes: I planned on 3x3 on the last set of deadlift but my body said "NO" on the second set and who am I to argue, We got a new plate loaded machine in the gym and I thought I would give it a go. I liked it, The weight I logged were what I loaded I have know idea what the weight is empty. my guess would be 15 to 30 lbs. not enough to quibble over.
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Post by dbunch on Dec 24, 2016 16:43:22 GMT -5
Saturday Dec 24, 2016
Bench 2x10@135 2x5@185 1x5@225 4x5@260
Pause on inch off Chest 3x10@185
Band Pull Downs 5x20
Alt. Dumbbell curls 3x10@40s
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Post by dbunch on Dec 27, 2016 14:08:41 GMT -5
Tuesday Dec 27, 2016
Squats
2x5@145 2x5@195 2x5@215 1x1@235 1x5@145
Standing leg curls 4x12@35
Notes: I'm still not moving a lot of weight but I moving more than I did last time and not a lot of pain so I'm calling it a victory and forward progress.
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Post by dbunch on Dec 28, 2016 13:19:58 GMT -5
Wednesday Dec 28, 2016
Upper accessory
Bent dumbbell rows 3x15@80s
Seated dumbbell press 3x10@50s
lateral raises 3x12@20s
Front raises 3x10@12.5s
Notes: I still don't have a real plan for the long term. Hip is still a little wanky but it feel better.
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Post by 3speed on Dec 29, 2016 9:12:14 GMT -5
If you don't mind, what happened with your hip? I ask because if there is no structural damage you are doing the right thing. Movement is a great enabler to recovery. However, if there is damage, using it could delay the healing process or even make it worse.
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Post by dbunch on Dec 29, 2016 13:19:17 GMT -5
There does not appear to be any structural damage. I'm at a point now where I have about 85% ROM back (which is about where I was at before I started having problems) I was never very flexible. I don't feel the pain like I was. I train until I'm just starting to feel the uncomfortable pain and then I go back to a drop set or just quit depending on how I feel. I think I'm on the right track because I don't limp out of the gym on squat and DL days. Still using light weights but adding a little more every session.
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Post by 3speed on Dec 29, 2016 14:09:22 GMT -5
Sounds like an intelligent approach.
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Post by dbunch on Dec 30, 2016 14:07:40 GMT -5
Friday December 30. 2016
Deadlifts
2x5@135 2x5@225 2x5@275 1x5@315 1x4@365 1x1@405 1x5@225
weighted Machine Shrugs 3x20@270
notes: IT was an OK day, I did a little more than I did last week so I'm moving in the right direction. It is really funny though, I can feel where some muscles have grow weaker than others. ON that note every one have a safe and happy new year look forward to reading you posts in 2017
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Post by dbunch on Jan 2, 2017 11:16:27 GMT -5
Jan 1, 2017 Happy new year
Bench
2×10@135 2×5@185 2×5@225 2×4@245 2×4@265 1×3@265
1×25@135 2×20@135
Band pull downs 4×25
I kind of ran out od gas on the bench. Still happy with the work I did though.
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Post by dbunch on Jan 2, 2017 11:20:56 GMT -5
Monday Jan 2, 2017
60lb bar) 2×5@150 2×5@200 1×5@220 1×5@240 1×10@170
Stiff leg deadlifts 3×10@135
Standing kickbacks 3×10@45
Notes: I'm pretty stoked about my squats today, While I'm not setting any records with 240, It felt good, there was no pain an I had plenty more in the tank. All that being said I wanted to play it smart and take baby steps. live to fight another day.
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Post by dbunch on Jan 3, 2017 9:12:38 GMT -5
Tuesday, Jan 3, 2017
Mobility day.
I spent yesterday doing lots of deep cleaning around the house so I was pretty stiff this morning, Thought it would be a good idea to just knock out some o the kincks.
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Post by dbunch on Jan 4, 2017 11:23:07 GMT -5
Wednesday, Jan 4, 2017
Upper
Dumbbell rows 3x10@110s
reverse flies 3x15@20s
lateral raises 3x10@15
Dumbbell curls 3x10@40s
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Post by dbunch on Jan 5, 2017 8:23:31 GMT -5
Thursday, Jan 5, 2017
Today was a mobility day. Worked from the bottom up
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Post by dbunch on Jan 9, 2017 8:19:31 GMT -5
Sunday, Jan 7, 2017
Bench 2x10@135 2x10@185 2x5@225 1x4@245 3x3@275 1x2@275
Triceps extensions 4x25 – green bands
Notes: kept it short today. My step son and his girlfriend moved in last week so We have been cleaning and organizing things to make room for them.
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Post by dbunch on Jan 9, 2017 8:23:10 GMT -5
Squats
2x5@145 2x5@165 2x5@195 1x5@215 1x5@235 1x10@145
Notes: The hip was being a little wonky today because of all the furniture moving I did yesterday. Still not bad
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Post by dbunch on Jan 11, 2017 9:58:03 GMT -5
Wednesday, Jan 10, 2017
Upper body
Bent dumbbell rows 3x8@120s
Lateral raises 3x12@17.5s
Front raises 2x10@10s
Reverse Flies 3x15@25s
EZ Bar Curls 3x10@50+bar (15 to 20 pounds for the bar I'm guessing)
Notes: Good day, doesn't sound like much but I'm feeling it in my shoulders so I think I nailed reps and weight.
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Post by dbunch on Jan 12, 2017 15:02:12 GMT -5
Thursday, January 12, 2017
Deadlifts 1x5@135 1x5@225 1x5@275 2x5@315 1x5@225 1x5@135
Machine Shrugs 3x25@270
Notes: LoL I feel like I'm complaining all the time now but the hip just wasn't having any heavy work today so I kept it light.
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Post by dbunch on Jan 16, 2017 13:19:54 GMT -5
No training for the last two days bad weather has keep me out of the gym. Hopefully I should be back tomorrow.
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Post by dbunch on Jan 17, 2017 9:12:09 GMT -5
Tuesday, Jan. 17, 2017
Bench 2x10@135 2x8@185 2x5@225 1x4@245 1x3@265 1x1@285 1x1@300
Bench pause one inch off chest
2x10@185 1x6@185 (3 count each pause)
Notes: I was going to do 4 sets of 1 @ 285 but time was short and it felt so good I was drawn to 300. I was able to hit it with no problem and thought about going to 315 which I'm sure I could have hit with no problem but decided to leave well enough alone. Getting stronger is a marathon not a sprint.
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Post by dbunch on Jan 19, 2017 10:27:11 GMT -5
I tried to squat today, not working, going to the DR. Hip again.
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Post by dbunch on Jan 23, 2017 8:54:23 GMT -5
I'm starting a new program put together for me by a friend< Jesse Job
Bench warm up 3x8@22
Close grip bench 1x18@175 1x14@175
Band triceps extensions 3x25
Strict press - Axle 3x20@20 3x10@70
Notes: Another doctor visit tomorrow, Thinking I may have to up my bench game here if I cant get the hip back up to speed.
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Post by dbunch on Jan 24, 2017 11:43:17 GMT -5
Tuesday, January 24, 2017
18in in Axle Deadlifts -
1x5@115 1x5@165 1x5@205 1x3@255 1x1@295 1x0@215 - couldn't lock it out 1x1@310
1x5@205, held last one for a 20 count
Note: When to the doctor about my hip here are the results:
Your x-rays were consistent with osteoarthritis (in the right greater than left hips). You may continue topical capsaicin and consider over-the-counter arthritis pain relievers such as the generic version of Tylenol and/or ibuprofen. Unfortunately, it may also require modifying the way you perform squats and/or dead lifts to keep pain under control. Ultimately, if the pain becomes too severe, you may need to see an orthopedic surgeon to discuss the possibility of hip replacement surgery (which would hopefully be years down the road, if ever needed).
Sad day in mudville, thinking over my options
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Post by Ryan on Jan 24, 2017 17:39:59 GMT -5
nah, osteoarthritis isn't a movement-related death sentence. I have had it in my knee since age 16. Granted, the hip and generally pelvic complex take a much heavier pounding in life (especially in power sports) than the knee joint, but people get scared out of their wits when they hear the word "arthritis" and you don't need to be.
Watch videos about how to properly mobilize the joint, do plenty of post-training-stretching, etc and be careful about volume (in terms of reps). I will say though that the possibility of any joint replacement is always there when you talk about prolonged beating from athletics even when asymptomatic, so definitely proceed with caution but I don't believe it's a "time to hang up the skates" kind of thing.
Woody, do you have any thoughts on this?
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Post by dbunch on Jan 26, 2017 9:03:33 GMT -5
Thursday Jan 26, 2017
Upper body accessory
Dumbbell rows 3x8@220
reverse flies 3x12@35
lateral raises 3x12@20
Front raisers 3x10@15
Notes: Time I quit being stubborn and start strapping up for rows - I'm missing reps because of my grip.
On the osteoarthritis front. I'm experimenting with doses of ibuprofen to see what is the minimal dose I can take and do what I need to do. I'm thinking 200mg on upper body days and 400mg on leg days. off days I'll just suck it up and not take anything. More to come on that.
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Post by Ryan on Jan 26, 2017 10:09:14 GMT -5
Yep, good call. Just be careful dosage-wise on the anti-inflammatories as they can beat the p!ss out of your kidneys, no pun intended. lol
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