Ivan Putski’s Anthems, Anecdotes, and Undeniable Truths of Garage Gym Lifting
- Thread starter PolishHamm3r77
- Start date
PolishHamm3r77
Well-known member
Thank you!
Just happy to be here.
Anabolic66
Member
Life gets in the way of a lot of things. Only thing we can do is to get back to it!!
Good to see youre back at it!
PolishHamm3r77
Well-known member
PolishHamm3r77
Well-known member
I am back
PolishHamm3r77
Well-known member
9.22.24
Today was a good day
Today was a good day
Hyde
Legend
Didn’t have to use my AK
PolishHamm3r77
Well-known member
I got my grub on, but didn't pig out
akboom87
Well-known member
Finally got a call from a girl I want to dig out
PolishHamm3r77
Well-known member
Hooked it up for later as I hit the door
Thinkin', "Will I live another 24?"
PolishHamm3r77
Well-known member
9.23.24
Right shoulder is TRASHED
My right shoulder is SH!T
Put dip attachment upside down or left side on right side vice versa to do pull ups w neutral grip. This took some of the pain out of the pull ups. Normally excruciating pain at end of clavicle at medial dealt. Mitigated somewhat
Pull downs no pain
Flat bench it hurt
Incline db it hurt
Upright rows I can hear and feel a scraping/clicking sensation in right shoulder. I had to count out loud to not hear it as my brain was saying “stop”
Did 2 30 sec hangs post workout.
Not pleased. Not gonna have surgery. I have no bands to do “band work”
SUGGESTIONS?????????????????????????
Right shoulder is TRASHED
My right shoulder is SH!T
Put dip attachment upside down or left side on right side vice versa to do pull ups w neutral grip. This took some of the pain out of the pull ups. Normally excruciating pain at end of clavicle at medial dealt. Mitigated somewhat
Pull downs no pain
Flat bench it hurt
Incline db it hurt
Upright rows I can hear and feel a scraping/clicking sensation in right shoulder. I had to count out loud to not hear it as my brain was saying “stop”
Did 2 30 sec hangs post workout.
Not pleased. Not gonna have surgery. I have no bands to do “band work”
SUGGESTIONS?????????????????????????
PolishHamm3r77
Well-known member
9.24.24
Shoulder didn’t feel too bad today after yesterday’s workout. It’s not happy but not unbearable
No pain as today isn’t made of exercises that aggravate my shoulder. Legs r still sore from 2 days ago
Shoulder didn’t feel too bad today after yesterday’s workout. It’s not happy but not unbearable
No pain as today isn’t made of exercises that aggravate my shoulder. Legs r still sore from 2 days ago
Dustin07
Legend
have you already got imaging done on the shoulder? do you know if it's messy in there?
My go to is always first, kettlebell armbars. I've seen them work absolute miracles. incredibly hard to teach over the internet, but look up Martone's work on youtube. I like 15 second holds, light KB's, never more than 35lbs. when you're done, the shoulder feels like it's wrapped up in a warm heating pad.
second step is Kelly Starret supple leopard type stuff.
a lot of this goes out the window depending on what the injury is though, bursitus, bone fragments, etc. it just depends. I've had two torn rotator cuffs (no surgery) and plenty of other injuries. I've healed myself and a dozen athletes this way. worth a try maybe?
Dustin07
Legend
a couple times a year when my shoulder starts nagging, I throw them back in. I use them with some friends here and there to help them rehab.
the only person I've had not be able to figure these out is my wife lol. she claims to feel nothing through the movement. But I have theories there as well.
he's using a heavy bell there, you don't have to! you can make this work with very light weight for a longer hold and a lot of focus. it honestly feels amazing on both the shoulder and the hips.
PolishHamm3r77
Well-known member
So I haven’t been to a Dr about this. No imagery. I watched a video on YouTube, forget the guys name, Did the lay on back w spine flat, heels toward ass, and raise arms over head and touch floor. CAN do this w no issues. Next “test” was to assume same position but as a wall-sit and raise arms up again and touch the wall overhead. Left arm barely made it. Right hand not so much. That rom is very limited. Could make it touch the wall but I legit yelped and couldn’t hold it there. I think it means lat tie in at shoulder is causing it. If I failed the laying test it was at pec minor at shoulder.
PolishHamm3r77
Well-known member
I’ll give these a shot. I’ll have to pick up some kb’s
Thanks for the tips!!! Good looks homie!!!
Dustin07
Legend
when I was closer to 30, I had an athlete / client closer to 65 who could not do overhead press because he could not get full extension over head. it took him a ridiculous amount of time, like 6 months, but by the end he had full rom. He used some extra banded work but kept the armbars as a staple on his recovery.
if you aren't going to the doctor (I don't want to either), you might really benefit from the Kelly Starret stuff. I'm not a huge fan of him per se, but I think there is some real gold in his wisdom. as well as Jeff Martone. I'm not a fan of being any more flexible than I need to be. seems like I get less injuries with less mobility these days, but it's good to be as mobile as you need to be.
PolishHamm3r77
Well-known member
I’m pretty sure I need a good adjustment. After I did the dead hangs yest I had a feeling of misalignment/spasm from mid back at spine into right shoulder. Basically entire right trap if I were to draw it. Triangle of pain. I grabbed a case of water and let it hang. This broke the spasm.
PolishHamm3r77
Well-known member
I did martial arts for years and played goalie in hockey. Use to be quite flexible. Perfect example, it’s hard for me to get my hands on the bar for high-bar squat. I have to go wide to the weight outside the rack and then work my way in.
I’ll look up both these guys and give things a try
Hyde
Legend
Might be worth trying to find a tissue specialist or chiro used to working with athletes. I would say get some imaging, but that without educated analysis isn’t as useful, so I would try to find your help first and then see if they have imaging recommendations that will help them diagnose if needed.
gphagan1
Legend
Shoulder problems are no fun….I’ve had torn rotator cuffs, upper pec and front delt tear, and of course at my age arthritis, and none of them are fun. A lot can be repaired with good therapy, Dustin had some good suggestions, and unfortunately resting the injured shoulder, if needed. Hopefully you won’t need any surgery.
MrKleen73
Legend
I am with @Hyde here on this one. See if you can find an ART specialist or some other form of myofascial release specialist in your area. Go get dug on and let them tell you what you want to have imaged, if they think you need imaging. Sometimes they will just tell you, it is a bad knot, or it is likely a tear but something we can work to improve on. As Hyde mentioned knowing there is a tear is only sop helpful, the exact location, and what it affects is not going to be show in imaging. However a well trained soft tissue worker can work miracles without an MRI.
Check here for ART providers in your area.
activerelease.com
If looking for somewhere likely to take your insurance you may want to check out.
https://www.airrosti.com/locations/
Also, if it hurts while doing the exercise you should stop. it is one thing to hurt a little during warm up then go away. It is another to be causing yourself pain during the work sets. You are more than likely doing more damage and it is not worth it. Especially if there are other options for the same muscle group that don't cause pain. Right now I am controlling the niggles and tweaks with high effort low weight high rep sets. Far easier to create a mind muscle connection with a lower weight, and far less likely to aggravate an injury. Keep the RIR in the 2-4 range for the affected area and just add a set if you need more work. Tough guys end up on the sidelines in bodybuilding. No one is giving awards for gutting through pain, and there isn't really any benefit other than possibly higher pain threshold.
Check here for ART providers in your area.
Find an ART Certified Provider Near You | Soft‑Tissue Relief
Search our network of ART Certified Providers to get targeted soft‑tissue and nerve treatment close to home. Book your healing appointment today.
activerelease.com
If looking for somewhere likely to take your insurance you may want to check out.
https://www.airrosti.com/locations/
Also, if it hurts while doing the exercise you should stop. it is one thing to hurt a little during warm up then go away. It is another to be causing yourself pain during the work sets. You are more than likely doing more damage and it is not worth it. Especially if there are other options for the same muscle group that don't cause pain. Right now I am controlling the niggles and tweaks with high effort low weight high rep sets. Far easier to create a mind muscle connection with a lower weight, and far less likely to aggravate an injury. Keep the RIR in the 2-4 range for the affected area and just add a set if you need more work. Tough guys end up on the sidelines in bodybuilding. No one is giving awards for gutting through pain, and there isn't really any benefit other than possibly higher pain threshold.
gphagan1
Legend
Definitely agree with finding an ART specialist.I am with @Hyde here on this one. See if you can find an ART specialist or some other form of myofascial release specialist in your area. Go get dug on and let them tell you what you want to have imaged, if they think you need imaging. Sometimes they will just tell you, it is a bad knot, or it is likely a tear but something we can work to improve on. As Hyde mentioned knowing there is a tear is only sop helpful, the exact location, and what it affects is not going to be show in imaging. However a well trained soft tissue worker can work miracles without an MRI.
Check here for ART providers in your area.
Find an ART Certified Provider Near You | Soft‑Tissue Relief
Search our network of ART Certified Providers to get targeted soft‑tissue and nerve treatment close to home. Book your healing appointment today.
If looking for somewhere likely to take your insurance you may want to check out.
https://www.airrosti.com/locations/
Also, if it hurts while doing the exercise you should stop. it is one thing to hurt a little during warm up then go away. It is another to be causing yourself pain during the work sets. You are more than likely doing more damage and it is not worth it. Especially if there are other options for the same muscle group that don't cause pain. Right now I am controlling the niggles and tweaks with high effort low weight high rep sets. Far easier to create a mind muscle connection with a lower weight, and far less likely to aggravate an injury. Keep the RIR in the 2-4 range for the affected area and just add a set if you need more work. Tough guys end up on the sidelines in bodybuilding. No one is giving awards for gutting through pain, and there isn't really any benefit other than possibly higher pain threshold.
PolishHamm3r77
Well-known member
9.25.24
Adding db lateral raise to the list of “it hurts” exercises!!! At the rate I’m going I’ll be down to 1 day a wk workouts.
Prob gonna have to shelf this Meso. I love it but I can’t do it. I’m gonna have to buy some equipment as pressing a bar and a db for chest is an issue.
Adding db lateral raise to the list of “it hurts” exercises!!! At the rate I’m going I’ll be down to 1 day a wk workouts.
Prob gonna have to shelf this Meso. I love it but I can’t do it. I’m gonna have to buy some equipment as pressing a bar and a db for chest is an issue.
PolishHamm3r77
Well-known member
Thank you to all for positive suggestions and remedies!!!! 
Closest ART specialist is 45 min away Says he/she is an “instructor”. My insurance is sub par so I’d have to go out of pocket. Prob not going to go that route for money reasons. Might try chiro and some of the exercises/youtube peeps to check out and see what happens. Kinda broke from Mums funeral and I have an attorney working on some money that is mine that my “mothers sister” feels she is entitled to. I use to refer to her as my “Godmother”. So attorney talking to an attorney isn’t cost effective but it’s where I am at.
Closest ART specialist is 45 min away Says he/she is an “instructor”. My insurance is sub par so I’d have to go out of pocket. Prob not going to go that route for money reasons. Might try chiro and some of the exercises/youtube peeps to check out and see what happens. Kinda broke from Mums funeral and I have an attorney working on some money that is mine that my “mothers sister” feels she is entitled to. I use to refer to her as my “Godmother”. So attorney talking to an attorney isn’t cost effective but it’s where I am at.
MrKleen73
Legend
Hopefully you can have your attorney make her pay his fees if she loses. I mean who doesn't honor the wishes of someone who passed. Sorry you have to deal with that Brother.Thank you to all for positive suggestions and remedies!!!!
Closest ART specialist is 45 min away Says he/she is an “instructor”. My insurance is sub par so I’d have to go out of pocket. Prob not going to go that route for money reasons. Might try chiro and some of the exercises/youtube peeps to check out and see what happens. Kinda broke from Mums funeral and I have an attorney working on some money that is mine that my “mothers sister” feels she is entitled to. I use to refer to her as my “Godmother”. So attorney talking to an attorney isn’t cost effective but it’s where I am at.
PolishHamm3r77
Well-known member
I plan on going that route. Family and money are a bad mix. Laws of inheritance in Massachusetts are pretty clear. I have no brothers or sisters, I am the only “issue”. The pennies that are left are mine by law. I just got a date for probate from her atty. This should be interesting
PolishHamm3r77
Well-known member
9.28.24
THINK POSITIVE
New Meso, more of a remix. Know what I’m sayin’?
The plan was db incline. The 15’s didn’t feel right on the shoulder so err on side of caution(I don’t know who I am anymore
) and swapped them for db incline flys. Went slow and low(like cooking tri-tip)
Have never done rev grip bb rows. HOW LONG HAS THIS BEEN GOING ON? Loved ‘em!!!…. 2 reps into warmup and “oh that’s nice” came out of my mouth. They hit harder than P-Diddy in a hotel hallway!!!
or Ray Rice in an elevator(I’m bringing it back)
And up next…..
THINK POSITIVE
New Meso, more of a remix. Know what I’m sayin’?
The plan was db incline. The 15’s didn’t feel right on the shoulder so err on side of caution(I don’t know who I am anymore
) and swapped them for db incline flys. Went slow and low(like cooking tri-tip) Have never done rev grip bb rows. HOW LONG HAS THIS BEEN GOING ON? Loved ‘em!!!…. 2 reps into warmup and “oh that’s nice” came out of my mouth. They hit harder than P-Diddy in a hotel hallway!!!
or Ray Rice in an elevator(I’m bringing it back)And up next…..
Attachments
akboom87
Well-known member
Looks like killer session! Dare I say a smack down9.28.24
THINK POSITIVE
View attachment 246115View attachment 246116
New Meso, more of a remix. Know what I’m sayin’?
The plan was db incline. The 15’s didn’t feel right on the shoulder so err on side of caution(I don’t know who I am anymore
Have never done rev grip bb rows. HOW LONG HAS THIS BEEN GOING ON? Loved ‘em!!!…. 2 reps into warmup and “oh that’s nice” came out of my mouth. They hit harder than P-Diddy in a hotel hallway!!!
And up next…..
View attachment 246118
PolishHamm3r77
Well-known member
I forgot to mention, I just started using Iconic Formulations All Out Ultra Peach Mango. 1/2 a scoop PWO w 5mg Creatine Monohydrate and Post workout I’m having 2 scoops of Mutant Isolate w 5mg Creatine Monohydrate and 1/2 a cup of white rice or a plain bagel.
Had good results yrs ago w creatine pre and post workout. Trying it again.
Had good results yrs ago w creatine pre and post workout. Trying it again.
Segansational
Well-known member
All Out Ultra is definitely a sleeper product around here! It's been a minute since I used the Sweat version.
PolishHamm3r77
Well-known member
I’ve only used it the one time but have ZERO complaints. The half scoop felt to have a bit more stim than advertised, BUT I haven’t had any stim PWO since my temper tantrum 4 wks back. Pump was nice. A lot of motivation! Good stuff. And I grabbed a 10/24 exp date so I got it on the cheap. Win win. AND it wasn’t a solid clump. Legs slated for today so I’ll really see if it shines then!!!
PolishHamm3r77
Well-known member
9.30.24
Pull-downs cause zero shoulder pain. Got a great pump. Going to not use my Versa-Gripps to keep myself honest and not get overzealous with working weights. Checks and balances I guess.
Flat DB press w the 25’s felt good. No shoulder pain. BABY STEPS
Incline DB flyes went well. Light weight baby steps again.
Upright cable rows may have pissed the shoulder off a bit. No pain during but I hear a “click” at the very bottom of the rep range so try not to go that low for remainder of reps. I normally pull to tap my eyebrows w bar. Decreased ROM so bar taps my chin. Less awkward of an angle on the shoulders.
I really slowed my rep speed down a lot on all the exercises esp on the eccentric part of the exercise. Maybe get the same juice out of less squeeze…nes pas?
Pull-downs cause zero shoulder pain. Got a great pump. Going to not use my Versa-Gripps to keep myself honest and not get overzealous with working weights. Checks and balances I guess.
Flat DB press w the 25’s felt good. No shoulder pain. BABY STEPS
Incline DB flyes went well. Light weight baby steps again.
Upright cable rows may have pissed the shoulder off a bit. No pain during but I hear a “click” at the very bottom of the rep range so try not to go that low for remainder of reps. I normally pull to tap my eyebrows w bar. Decreased ROM so bar taps my chin. Less awkward of an angle on the shoulders.
I really slowed my rep speed down a lot on all the exercises esp on the eccentric part of the exercise. Maybe get the same juice out of less squeeze…nes pas?
Dustin07
Legend
I love them, that grip if I have any elbow issues going on, definitely exposes it, but when the elbow is healthy and happy, it hits nice.
sounds more like a freak off
akboom87
Well-known member
Yeah it kinda does
nice session, definitely slowing down the rep scheme will yield great results.
What sort of warmups do you for your shoulder?
PolishHamm3r77
Well-known member
I have been doing some dead hangs and pendulum work/hang. Pendulum more than the other.Yeah it kinda does
nice session, definitely slowing down the rep scheme will yield great results.
What sort of warmups do you for your shoulder?
akboom87
Well-known member
I’ll look this weekend and see if I can find it somewhere on YouTube there is a whole shoulder warm up and band work to help out issues and all supposedly. I’ll see if I can find it and post it up in here.
PolishHamm3r77
Well-known member
10.01.24
Workout got cut short due to family stuff.
I had a sick pump from bi’s and tri’s.
Staying away from lifts that aggravate the shoulder have been keeping the pain mild. Maybe a 2.5 or 3 out of 10. So definitely tolerable and not waking me up when I roll onto that side.
Workout got cut short due to family stuff.
I had a sick pump from bi’s and tri’s.
Staying away from lifts that aggravate the shoulder have been keeping the pain mild. Maybe a 2.5 or 3 out of 10. So definitely tolerable and not waking me up when I roll onto that side.
PolishHamm3r77
Well-known member
I’m set on a 6hr clock though. Went to bed at 8:30. Saw 8:49 as I felt like I was going under. Awoke at 3:05 eyes peeled. No anxiety or anything like that. Just felt well rested. Tried to grab another hour as alarm goes off at 4 and prob fell asleep by 3:40. Just enough to drift off and get woken back up. I felt more tired at 4 than 3. BUT still better than waking from pain every time I roll onto my right side.
PolishHamm3r77
Well-known member
10.02.24
Went 1/4 throttle on the first 2 exercises. Working around the injury still. Did the same on the pushups had way more than 10 reps in me but I can’t ask for a mulligan if I hurt myself.
Went 1/4 throttle on the first 2 exercises. Working around the injury still. Did the same on the pushups had way more than 10 reps in me but I can’t ask for a mulligan if I hurt myself.
PolishHamm3r77
Well-known member
I added in face pulls. I have no visible rear delts. If one could have “negative” rear delt that’s me. Don’t get it. I do a decent amount of back work.
Hyde
Legend
You have to really train them often. I had to do them twice a week for years to bring them up, and chin-ups. They’re staple work for shoulder health anyway.I added in face pulls. I have no visible rear delts. If one could have “negative” rear delt that’s me. Don’t get it. I do a decent amount of back work.
Consider adding 3x30 Miniband Pullaparts before you squat, very short rests. Gets the shoulders looser, much warmer, and pick up extra volume. An extra 400 reps a month adds up, even if it’s very light.
Smont
Legend
Many ppl dont actually target the rear delt with face pulls and they end up just being pump work for upper back and trapsI added in face pulls. I have no visible rear delts. If one could have “negative” rear delt that’s me. Don’t get it. I do a decent amount of back work.
What's your best body part that you have put a lot of effort into and then measure how much effort you did for that vs what you did for rear delts this year.
Start back or pull day with 2 rear delt exercises. I like the bent over laterals and a behind the back upright row. If you find that you can't get your a** out of the bar's way you can do them in a Smith Machine and Leave slightly forward. The weight should be moderate to light and very controlled. 3 working sets of 12-20+. Then hit your back or pull day and after all that do your face pulls as a finisher. Then pick a workout that's 3 or 4 days away and do more rear delts before that workout, maybe chest and shoulders or another back/pull if you doing everything 2x, but again and face pull finisher.
I think the smaller a muscle the more you can beat it up and they recover fast. Just ask some of the guys at planet fitness who train arms 3 times a week and nothing else lol
Smont
Legend
Theres a older man I see at pf all the time, great arms and front delts and nothing else. About 2 years ago I was going pf 3x week, my boxing gym 3x week and when at pf I would see this guy there all the time and his workout was always the same. He did a bench press, a dumbbell fly and then arms. Lots of really bad form on his heavy biceps sets is probably Why his front delts are so big because you gotta use a s*** ton of front belt when you're using too much weight for biceps.
But basically this guy is hitting chest and arms 3 times a week and then occasionally he may do a leg press or a pull-down at the end of his workout but that's it. And he's also one of those guys who puts 6 or 7 plates a side on the leg press and has a 3 inch range of motion.
But the stuff that everyone would say he completely overtrains, looks pretty good.
But basically this guy is hitting chest and arms 3 times a week and then occasionally he may do a leg press or a pull-down at the end of his workout but that's it. And he's also one of those guys who puts 6 or 7 plates a side on the leg press and has a 3 inch range of motion.
But the stuff that everyone would say he completely overtrains, looks pretty good.
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PolishHamm3r77
Well-known member
10.05.24
Flyes were nice! Went ultra deep for the stretch(THATS WHAT SHE SAID)
Rev grip raises felt lighter as the sets went on. 1st set felt like failure at 10 reps. 3rd set felt better!!!
Upright db rows right shoulder made a loud “pop” on 1st rep. Seemed fine after. Time will tell if it hurts later
Rev grip bb rows are GREAT! Dorian was spitting some facts.
Can anyone explain why I was Guy Smiley on cycle? Seem to be back to being a curmudgeon
Flyes were nice! Went ultra deep for the stretch(THATS WHAT SHE SAID)
Rev grip raises felt lighter as the sets went on. 1st set felt like failure at 10 reps. 3rd set felt better!!!
Upright db rows right shoulder made a loud “pop” on 1st rep. Seemed fine after. Time will tell if it hurts later
Rev grip bb rows are GREAT! Dorian was spitting some facts.
Can anyone explain why I was Guy Smiley on cycle? Seem to be back to being a curmudgeon
MrKleen73
Legend
Yes you should, but honestly it's a nice thorough squeeze over a longer period of time getting all the juice out. Same growth stimulus 1/2-1/3 the injury risk.
I did this addin 1 set of 20 in between every set of pressing I did on push related days. Adds a lot of volume.
Most gear has a mood elevating effect, and also an aggression elevating effect. The nicer ones give more feel good than aggression.So some of them leave you feeling awesome and easy to get along with. Some quite the opposite. Then add into the fact you come off suppressed so no mood elevation from testosterone, and then use an estrogen lowering compound to bring testosterone back up you are just sending the hormones on a wild ride on the way back to normalcy. Anyway simply put, being on cycle typically feels pretty awesome until things start getting more aggressive so it makes sense you were feeling pretty good on the moderate cycle yuou were running, and feel everything is lacking a bit now that it is over.