In the Gutter - Recomp / Rehab & Mobility log

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  1. 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/exerc...-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!


  2. Some tools of the trade below. 5/3/1 will come in handy again down the road, hopefully in a few months again.

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  3. Diet

    Diet for this log will be a CKD.
    Will post more on macros & breakdown by the weekend

    Supplements

    MST RPG
    MST Athlytes (electrolyte caps)
    Glycobol (as needed)

    Will add more if I feel like adding more supps, but for now, sticking to these

  4. Hey man I was in your last log so I'd like to follow along with your progression. I was looking into yoga recently to help with stretching, stability, etc. How much are you paying for an unlimited package if you don't mind me asking?

  5. Quote Originally Posted by houstontexas View Post
    Hey man I was in your last log so I'd like to follow along with your progression. I was looking into yoga recently to help with stretching, stability, etc. How much are you paying for an unlimited package if you don't mind me asking?
    I started out with a $40 unlimited intro month. Then I signed up for a 4 month commitment and got a deal, it's now $115 per month and I got 25% off the first month, so it was only $85. Imo it's going to be worth it for me, mainly because it's heated yoga with some really great teachers, otherwise I could do yoga on my own at home with my own mat + blocks, which I often do at times for a quick stretch.

    I'll post up more info soon on the different classes I'm doing.

    Things are going to get expensive when I add Crossfit into the mix. I'll have 3 memberships at that point, but when that happens, I'll be trying to go less to the sports therapy clinic and will be doing more work on my own via MWOD - http://www.mobilitywod.com
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  6. I forgot to add my PT/maintenance work to my routine in the initial post. Will update it today.

    Hit the gym for 40min last night in Brooklyn, then hot yoga immediately after in Manhattan (Greenwich village). Train takes me right from the gym to the yoga studio in 25min. Not bad. Gives me time to hydrate. Will post up last night's workout shortly.

  7. Nice yogi.

    Away we go ...
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  8. Thanks Jinxie, welcome.
    Posting up some photos today. Also updating Diet and Supplements list. All in the first few posts of the thread.

  9. Giddy up, let's see some lifting here.

    And why don't you put a link to this log in your signature, E.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  10. Quote Originally Posted by jinxie View Post
    Giddy up, let's see some lifting here.

    And why don't you put a link to this log in your signature, E.
    Haha true true. I've been training, just need to throw up the #'s! Will do this eve after today's workout(s)

  11. Last Monday's Log:

    Gym in Brooklyn I've been going to was super packed after work. Was able to get onto the cable machine. Looks like I'll do most of my work on this today because I have limited time before by yoga class afterwards in Manhattan. **Note to self, need to join new default gym for my volume/bodybuilding focused work.

    Warmed up with some cable/band stretches

    Going to do Chest / Shoulders / Back today - with the intention that I will be hitting it 1-2 times more this week if possible

    Chest Workout

    Forgive me for some of the terminology, and please correct me where I'm wrong.

    D1/D2 PNF chest work
    Starting with diagonal 1 - from outside high to inside low - focusing on pec contraction
    20# x 12 reps x 1 set - each side
    25# x 10 reps x 3 sets - each side

    D1/D2 PNF work
    Moving to diagonal 2 - from outside low to inside high - focusing on pec contraction
    25# x 10 reps x 4 sets - each side

    Shoulder Workout

    Did some shoulders dislocations with theraband prior

    D1/D2 PNF shoulder work
    Starting with diagonal 1 - from high internal to low external (across body)
    15# x 12 reps x 1 set - each side
    20# x 10 reps x 3 sets - each side

    D1/D2 PNF shoulder work
    Moving to diagonal 2 - from low internal to high external (across body)
    15# x 12 reps x 1 set - each side
    20# x 10 reps x 3 sets - each side

    Back Workout

    Low Seated Cable Rows (really focusing on scapular retraction)
    80# x 15
    100 x 12
    120 x 10 x 2

    Pull-downs
    100x10
    120x8

    Pull-downs (narrow, pronated grip)
    100 x 8 x 3

    Reverse Flies (15# dumbbells)
    Did these on the hyper-extension machine, while holding myself out horizontally
    12 reps x 4 sets

    Y's (done using same method on the hyper machine)
    using 5# db's
    12 reps x 4 sets, holding at top


    Changed and hopped on the train to yoga in the city.

    60 min hot Yin Yoga class
    3-5 minute long static stretches for upper and lower body, but mostly lower body hip openers, which I need MUCH help with
    - felt great in all poses, no back pain during the twisting floor poses, which used to cause me pain


    -----------------

    Note: I did not hit the gym all week after Monday's session. Was covering for my boss at the office and very busy, late nights, exhausted.

    Hitting the gym tonight though and joining a new one in Manhattan that's close to my office. I only work from the office 2-3 days per week, work from home 2-3 days. I will keep the Brooklyn membership open for now, to see how I will plan things out - I might keep both gym memberships open longterm. No crossfit as of yet. I will begin to introduce barbell complexes after each workout I'm thinking, for now.

  12. Tonight's workout will definitely incorporate barbell movements. Will start to squat, deadlift and bench again

  13. Quote Originally Posted by Gutterpump View Post
    Tonight's workout will definitely incorporate barbell movements. Will start to squat, deadlift and bench again
    Like I said, if you want any attention around here, you will need to prove yourself with the barbell.

    Or post sexy pics. @gokix811, as well as a few of the guys who are in touch with their feminine sides, responds to those.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  14. Quote Originally Posted by jinxie View Post
    Like I said, if you want any attention around here, you will need to prove yourself with the barbell. Or post sexy pics. @gokix811, as well as a few of the guys who are in touch with their feminine sides, responds to those.

    Haha cool.. well I'm planning to squat, incline bench and deadlift today - HST style, with volume. Followed by barbell compounds.

    I'll pose for some pics this weekend.

    What I'm really looking to do - to fix proportions - is increase mass in my pecs and legs, while losing fat. Everything else size wise is pretty good. Been neglecting legs, and my chest has been the toughest area for me genetically. My shoulders and back explode easily. I'm hardly training my shoulders directly, and as you can see from the avatar, they are pretty big for not really being trained. It's just genetics. WISH my chest did that lol

    I'm also aiming to increase mobility in my left ankle. I'm having some issues with that in yoga. Been researching ankle mobility on MobilityWOD | All human beings should be able to perform basic maintenance on themselves. but can't find anything specifically for dealing with the type of ankle mobility. I am having trouble reclining back while sitting on my feet with toes pointed back (tops of feet flat on floor). It's preventing me from getting into certain poses.

  15. I was just joking about the pics, bud. You're doing some serious rehab/prehab still. Your sessions must be pretty long. Looks like some good stuff. Kudos. I should do more. I try to strike a balance, but I love to lift/push/squat stuff (unfortunately not very much weight these days).
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  16. I actually did that last lifting session in 35min. I basically went back to back with very little rest time between sides in the PNF stuff.
    30 sec rest times in everything else. I had to primarily start doing this rehab/prehab stuff again end of last summer when I realized (via OH press, pain, and MRI) that I had another slap tear, but I'm ready to go again. Shoulders and back feeling great. Crazy how my delts got so big again from just doing tons of PNF / D1/D2 work. Pic in my avatar is from February.

    Tonight I will warm up my legs by running for 5min, then squat, do some prehab on the shoulders, then OH press, incline bench, and then some back work I think before doing compounds to finish.

  17. I'm going to post up pics anyhow just to show the transformation over time. Need to show a start point.

  18. So I signed up at a new gym by my office tonight. Much better than the one I'd been going to in my neighborhood, but compared to when I was powerlifting at my local crossfit box, it's not the same... I miss that place.... but hey, corporate discounts are great - especially since I'm paying for an unlimited hot yoga pass now too. This place had changed since last I saw it too, they've added a lifting platform and also a big metcon training area with kettlebells and a bunch more gear. I may still sign up at my last crossfit box this summer though, will have to see what I can get away with at this new gym.

    Friday, March 28 - Workout

    Notes: no pre-workout drinks, sipping 15g of BCAA/EAA blend (RPG) during workout.

    Squats (ATG)

    pre-notes: Haven't squatted in over 6 months. Going to take it easy and just keep to volume to test out my back

    bar x 10
    bar x 10
    95 x 10
    95 x 10
    135 x 10
    135 x 10
    135 x 10

    notes: left knee felt a bit weird at times, I think this means I need to squat more often. Lower back felt a bit tight after. Need to work more on fixing anterior pelvic tilt. Veins in shoulders looking vascular.

    Shoulders

    Decided to warm up with D1/D2 PNF work.
    20# x 12 x 3

    OH Press

    Notes: This is my first time pressing for over 6-7 months due to a new SLAP tear. Previous 1RM was 185# pre-surgery

    bar x 10
    bar x 10
    95 x 8
    95 x 8

    Note: Too much warm up work

    Chest

    Incline Bench

    Note: Impossible for me to lift the bar off using a reverse grip. No idea how people do it on the incline, way too awkward with my long arms. Maybe it's the type of bench I'm using too. Switched back to regular grip

    bar x 10
    bar x 10
    95 x 10
    95 x 10
    115 x 6
    115 x 6
    95 x 8

    Pec Fly Machine:

    145 x 10
    145 x 10
    145 x 10

    Notes: squeezed slowly and held contraction. really need to focus on building chest. delts far overpower it

    Upright Rows (Cable with Y rope)

    35 x 12
    35 x 12
    35 x 10
    35 x 10

    Done. No compounds or back work today. Going to work back and arms tomorrow. With what I did today, I am to take Sunday off and repeat Monday. Yoga all weekend though, active recovery / mobility work.

  19. Oh man, you are going to be hurting tomorrow! Hope you can walk after the 135 ATG after not squatting for that long! And then OHP and incline, also for the first time in many months, good god, you have mettle.

    Good work my man.

    Oh yeah, I dont know anyone who does reverse-grip incline. I do regular incline, bud. Only flat or decline for reverse grip, not that you'd catch me dead on a decline.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  20. forgot I did some other stuff! editing..

    Thanks man! Didn't really have any shoulder pain either. I did some upright rows with the cable machine using a Y rope too and it felt pretty good

  21. Quote Originally Posted by Gutterpump View Post
    forgot I did some other stuff! editing..

    Thanks man! Didn't really have any shoulder pain either. I did some upright rows with the cable machine using a Y rope too and it felt pretty good
    Oh yeah, I dont know anyone who does reverse-grip incline. I do regular incline, bud. Only flat or decline for reverse grip, not that you'd catch me dead on a decline.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  22. Quote Originally Posted by jinxie View Post
    Oh yeah, I dont know anyone who does reverse-grip incline. I do regular incline, bud. Only flat or decline for reverse grip, not that you'd catch me dead on a decline.
    Gotcha. Yeah I think I could've gone heavier today but I want to be able to do this same workout 3 x week. 2 days on, 1 day off, repeating. Keeping weight low and volume high. If I'm doing active recovery work at the same time and on off days, I think it will work. That magnesium oil really helps with any doms too but I also drink bcaas all day. Rarely get doms now. But we'll see lol..things are changing up now

  23. Feeling good today. Mostly feel it in my pecs, which got the most work yesterday, a little in my posterior chain but not bad. I bet the yoga has helped keep my legs strong enough because I was expecting some big doms in them today. Undecided if I should switch to my planned CKD this weekend. Might be a bad idea if I'm also changing up my training now..maybe I can try a TKD for a while first and keep carbs around my workouts only.

  24. Quote Originally Posted by Gutterpump View Post
    Feeling good today. Mostly feel it in my pecs, which got the most work yesterday, a little in my posterior chain but not bad. I bet the yoga has helped keep my legs strong enough because I was expecting some big doms in them today. Undecided if I should switch to my planned CKD this weekend. Might be a bad idea if I'm also changing up my training now..maybe I can try a TKD for a while first and keep carbs around my workouts only.
    Nice. Very deliberate. Let us know how it goes.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  25. Well I take back what I said yesterday about doms. Feeling everything today. although I felt no pain in delts during or post training, just doms now. Kinda nice that the shoulders are feeling good after all that.

    Signed up for a 90min hot yin yoga class tonight. Going to get some good stretching in. Might hit the gym before and work back/arms.

  26. Monday's Log - March 31

    Did this over my lunch break

    Back

    Wide Grip Pulldowns

    85 x 12
    100 x 12
    140 x 10
    140 x 10

    Seated Cable Rows

    120 x 12
    120 x 12
    120 x 10

    Cable Upright Rows

    35 x 12
    42.5 x 10
    42.5 x 10
    42.5 x 10

    Reverse flies (on hyper machine)

    15's x 12
    15's x 12
    15's x 10
    15's x 10

    Threw in some bicep work

    Curl Bar

    40 x 15
    40 x 12
    40 x 10
    60 x 5 / 40 x 5 (dropset)

    Cable Curls

    15 x 10 x 2
    15 x 10 x 2


    Signed up for and attended two hot yoga classes in the evening, for a total of 3 workouts today. Was pretty intense, especially the back to back hot yoga classes. I need to watch my blood pressure when/if I do that again. Took 4 caps of MST Athlytes before each class, drank lots of water.

  27. Tuesday, April 1 - Workout

    Notes: no pre-workout drinks, sipping 15g of BCAA/EAA blend (RPG) during workout.
    Feeling REALLY worn out from Monday's training / practice combined with only sleeping 5 hrs

    Squats (ATG)


    bar x 8
    bar x 7
    95 x 8
    140 x 10
    140 x 10
    140 x 10

    notes: Knees feel fine this time. I've added 5 pounds this workout and plan to do that each time I squat to build my strength back up. Keeping volume high, frequency high and weight low. I'm traveling this week but I plan on squatting 2-3x per week, depending on yoga and how my legs are feeling.

    Shoulders

    OH Press

    bar x 8
    bar x 8
    95 x 8
    95 x 8

    Note: taking it easy and slow on re-building shoulder strength. My delts are pretty huge, vascular and getting striated atm though, funny how that works. It's due to all the volume I was doing with cables.

    Chest

    Incline Bench


    bar x 10
    bar x 8
    115 x 10
    115 x 7
    115 x 7

    Pec Fly Machine:

    135 x 10
    135 x 10
    135 x 10

    Notes: squeezed slowly and held contraction

    Upright Rows (Cable with Y rope)

    42.5 x 12
    42.5 x 12
    42.5 x 10

    Done. Everything felt great during my workout, no pain, lifts felt solid, but got drained / winded really easy due to lack of sleep and training so much Monday.

  28. A lotta work here. And that's some decent ATG weight and volume. Hard movement for me. Just tried it 2 days ago. Decimated me. But I want teardrops, more pronounced ones, lol.

    Good work.

    Oh yeah, why a variation of upright rows 2 days in a row?
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  29. Quote Originally Posted by jinxie View Post
    A lotta work here. And that's some decent ATG weight and volume. Hard movement for me. Just tried it 2 days ago. Decimated me. But I want teardrops, more pronounced ones, lol.

    Good work.

    Oh yeah, why a variation of upright rows 2 days in a row?
    Just coming back from vacation tonight, starting back up tomorrow.
    ATG Squats feel more elastic to me, I like going through the full range of motion at a lighter weight than I'd typically parallel squat at.

    Upper back felt ok the next day and I've been wanting to really increase my upper back strength, so just figured I'd hit it again. Not something I will always do or usually do. Although, if I'm ever experiencing pain related to my slap tears, I usually increase my PT work with the bands to daily sessions. Seems to help a lot.

  30. I'd love to get a real routine for PT type exercises put together for my shoulders. Idk if you remember, but I had a slap repaired when you did, but managed to get a small RC tear in the same shoulder once I got back in the gym. I still workout and don't feel like going back in for surgery again, but you have always been a lot smarter about your recovery than I have been so I'd like to get some help on setup if possible. Keep up the hard work man. Your log is awesome imo.
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