Out of the Gutter - Recomp / Rehab & Mobility log
Hello everyone. Thought I'd start up a new log here to help push myself and become more accountable. Some people may have followed or seen my Injury (SLAP and bicep tendon tear)/Surgery/Recovery Log here:http://anabolicminds.com/forum/exercise-science/196828-injury-log-slap.html
This is a continuation of that, but I need a new log as I pick things back up and push forward past recovery. My main goals now are recomping, while working on mobility. I have a decent amount of size back (will post pics) but lack dryness, definition and conditioning. I'm currently striving to be more athletic, fit, conditioned, and add more size in places that are lacking. IE: add symmetry and proportion
I am no longer powerlifting for the time being. My training regimen has been very unorthodox for the past months, training when I can and however I can, withstanding pain/injuries. I had a SLAP repair and bicep tenodesis, but I currently am training with an unrepaired but minor SLAP tear in my right shoulder now. It is causing trouble here and there, but at this point I know how to keep trouble at bay and work around it. I also had a mid-back injury last year (from carrying my 100 pound american bulldog up 4 flights of stairs for a week while he was injured) and have slight scoliosis - a mild 15 degree singular curvature of the spine towards the left side - no idea the cause of this - just discovered it a month ago. Possibly due to that injury. More on this later. I train with volume, but rarely include the use of barbells anymore. This log will see the return of my big 4 barbell lifts at some point (bench/squat/deadlift/rows). But for now....I will continue to train with volume while thinking/working on/forming a new training regimen, adding things in bit by bit.
** Recently I've started doing hot yoga (Moksha Yoga and Yin Yoga), to help aid mobility, flexibility and increase stabilizer strength. It's worked wonders for me and gotten me past a bad back injury that I had. I recently upgraded to an unlimited membership and will be incorporating this into my training log.
Overall, I am looking to combine the following into my own customized routine: Bodybuilding / Crossfit / Yoga
I am confident that this will help me reach my goals.
My current week looks like this (this will be changing very soon):
Day 1 Push/Pull
Quick Warmup (need more here)
- Shoulder dislocations with theraband (front to back, sometimes holding stretch at mid-back, for chest stretch)
- Stretches with green Rogue Fitness band (to help with internal rotation issues)
- band pull aparts
Workout - Chest (reps 8-12, unless otherwise specified)
- Smith Bench w/reverse grip - 6 sets
- High cable flies (one side at a time)
- 3 sets each side
- Low cable flies (one side at a time) - 3 sets each side
Workout - Back (reps 8-12, unless otherwise specified)
- Seated cable rows - 4-5 sets
- Seated pull-downs (wide grip) - 4-5 sets
- Seated pull-downs (narrow pronated grip) - 3-4 sets
- reverse flies - 4 sets (I do these while extended horizontally on the back extension machine, helps strengthen spinal erectors)
- YTW's (while extended on back extension machine) AMRAP & AMSAP
Later at night
- Hot Yin yoga (static stretches/poses)
Day 2 Legs/Arms/Core
This day is a bit lacking atm as I stopped squatting months ago due to injury, but I do leg press, split squats and such, as much as I'm feeling that day.I am also trying to incorporate hot yoga on these days, classes that utilize active poses. Will see how this goes after I start squatting again.
Day 3 - Hot Yin Yoga - 60min
Day 4 - Repeat Day 1
Day 5 - Repeat Day 2
Day 6 - 75min Hot (Yong Yin) Yoga
- first half of class is very fast & challenging- second half of class contains static stretching (on floor)
Day 7 - Hot Yin Yoga
- 90 min of static stretching in 100 degree heat
PT/Maintenance work (from home, 2-3 x per week)
- D1/D2 PNF (diagonal cable work for shoulders - from high and from low) - 3 sets of 8-12 each side, blue band (strongest available)
- D1/D2 PNF (diagonal cable work for pecs - from high and from low) - 3 sets of 8-12 each side, blue band (strongest available)
Looking forward to people joining in and exchanging ideas/thoughts/etc. I know many others in a similar situation, so I hope this log helps others as well!
Hello everyone. Thought I'd start up a new log here to help push myself and become more accountable. Some people may have followed or seen my Injury (SLAP and bicep tendon tear)/Surgery/Recovery Log here:http://anabolicminds.com/forum/exercise-science/196828-injury-log-slap.html
This is a continuation of that, but I need a new log as I pick things back up and push forward past recovery. My main goals now are recomping, while working on mobility. I have a decent amount of size back (will post pics) but lack dryness, definition and conditioning. I'm currently striving to be more athletic, fit, conditioned, and add more size in places that are lacking. IE: add symmetry and proportion
I am no longer powerlifting for the time being. My training regimen has been very unorthodox for the past months, training when I can and however I can, withstanding pain/injuries. I had a SLAP repair and bicep tenodesis, but I currently am training with an unrepaired but minor SLAP tear in my right shoulder now. It is causing trouble here and there, but at this point I know how to keep trouble at bay and work around it. I also had a mid-back injury last year (from carrying my 100 pound american bulldog up 4 flights of stairs for a week while he was injured) and have slight scoliosis - a mild 15 degree singular curvature of the spine towards the left side - no idea the cause of this - just discovered it a month ago. Possibly due to that injury. More on this later. I train with volume, but rarely include the use of barbells anymore. This log will see the return of my big 4 barbell lifts at some point (bench/squat/deadlift/rows). But for now....I will continue to train with volume while thinking/working on/forming a new training regimen, adding things in bit by bit.
** Recently I've started doing hot yoga (Moksha Yoga and Yin Yoga), to help aid mobility, flexibility and increase stabilizer strength. It's worked wonders for me and gotten me past a bad back injury that I had. I recently upgraded to an unlimited membership and will be incorporating this into my training log.
Overall, I am looking to combine the following into my own customized routine: Bodybuilding / Crossfit / Yoga
I am confident that this will help me reach my goals.
My current week looks like this (this will be changing very soon):
Day 1 Push/Pull
Quick Warmup (need more here)
- Shoulder dislocations with theraband (front to back, sometimes holding stretch at mid-back, for chest stretch)
- Stretches with green Rogue Fitness band (to help with internal rotation issues)
- band pull aparts
Workout - Chest (reps 8-12, unless otherwise specified)
- Smith Bench w/reverse grip - 6 sets
- High cable flies (one side at a time)
- 3 sets each side
- Low cable flies (one side at a time) - 3 sets each side
Workout - Back (reps 8-12, unless otherwise specified)
- Seated cable rows - 4-5 sets
- Seated pull-downs (wide grip) - 4-5 sets
- Seated pull-downs (narrow pronated grip) - 3-4 sets
- reverse flies - 4 sets (I do these while extended horizontally on the back extension machine, helps strengthen spinal erectors)
- YTW's (while extended on back extension machine) AMRAP & AMSAP
Later at night
- Hot Yin yoga (static stretches/poses)
Day 2 Legs/Arms/Core
This day is a bit lacking atm as I stopped squatting months ago due to injury, but I do leg press, split squats and such, as much as I'm feeling that day.I am also trying to incorporate hot yoga on these days, classes that utilize active poses. Will see how this goes after I start squatting again.
Day 3 - Hot Yin Yoga - 60min
Day 4 - Repeat Day 1
Day 5 - Repeat Day 2
Day 6 - 75min Hot (Yong Yin) Yoga
- first half of class is very fast & challenging- second half of class contains static stretching (on floor)
Day 7 - Hot Yin Yoga
- 90 min of static stretching in 100 degree heat
PT/Maintenance work (from home, 2-3 x per week)
- D1/D2 PNF (diagonal cable work for shoulders - from high and from low) - 3 sets of 8-12 each side, blue band (strongest available)
- D1/D2 PNF (diagonal cable work for pecs - from high and from low) - 3 sets of 8-12 each side, blue band (strongest available)
Looking forward to people joining in and exchanging ideas/thoughts/etc. I know many others in a similar situation, so I hope this log helps others as well!