Mac's Training Asylum

[Mac]

Yesterday's workout consisted of :

12 sets of abs - rope-twist-rotary and ab machine 15-20 reps
6 sets of seated calves
17 minutes LISS treadmill

BW 160

[Mac]

Saturday : BW 160

Chest - Incline Press Machine

120x20
135x15
150x6
165x6
180x6
195x7 - maximum effort
210x5
225x2
240x1
255x1 full stack
165x12

Chest Fly
50x10
50x10
50x10
50x10

Tried BW Dips and flat bench but it caused pain so I stopped here.

Today : BW 159

morning cardio - stationary bike HIIT intervals 20 minutes in 2 sessions

Lats

V bar Pulldowns
100x20
130x10
145x10
160x10
175x6
190x6 = max effort
205x4
100x20

Lo Row Machine - unilateral
4 sets 10-12 reps

Hammer Low Row - unilateral
45x12
70x10
80x10
90x10
105x10
115x10
125x8

Stiff arm PDs
110x10
120x10 some discomfort moved on to another exercise

Face Pulls Rope
60x12
70x10
70x10

Rear Delt Machine
105x15
105x12
105x10 - fried lats

17minutes LISS treadmill

[Hammerfit]

Saturday : BW 160

Chest - Incline Press Machine

120x20
135x15
150x6
165x6
180x6
195x7 - maximum effort
210x5
225x2
240x1
255x1 full stack
165x12

Chest Fly
50x10
50x10
50x10
50x10

Tried BW Dips and flat bench but it caused pain so I stopped here.

Today : BW 159

morning cardio - stationary bike HIIT intervals 20 minutes in 2 sessions

Lats

V bar Pulldowns
100x20
130x10
145x10
160x10
175x6
190x6 = max effort
205x4
100x20

Lo Row Machine - unilateral
4 sets 10-12 reps

Hammer Low Row - unilateral
45x12
70x10
80x10
90x10
105x10
115x10
125x8

Stiff arm PDs
110x10
120x10 some discomfort moved on to another exercise

Face Pulls Rope
60x12
70x10
70x10

Rear Delt Machine
105x15
105x12
105x10 - fried lats

17minutes LISS treadmill

I think we have figured out a routine (actually it is Cedric Maxwells) that will help shoulder injuries. I have used it and have been successful on bringing back ROM on a client that had even worse shoulder than me.
And the obvious: you have to determine which exercises are irritating it and dump those, find shoulder friendly machines, we are too EXPERIENCED to be benching anymore IMHO

What is LISS?

[Mac]

What is LISS?

Geek terminology

Low Intensity Steady State

as opposed to

HIIT

[Hammerfit]

Geek terminology

Low Intensity Steady State

as opposed to

HIIT

[Mac]

I think we have figured out a routine (actually it is Cedric Maxwells) that will help shoulder injuries. I have used it and have been successful on bringing back ROM on a client that had even worse shoulder than me.

I am able to do the broomstick shoulder rotations again. I have to do them slowly, but at least I managed to get back the ROM.

The HammerStrength incline press is working well to hit my shoulders and upperchest which I need to keep full to prevent the geezer dropping chest look! I feel zero pain while doing that movement but pressing 50lb DB to start a set of chest flies hurts like hell.

[Hammerfit]

I am able to do the broomstick shoulder rotations again. I have to do them slowly, but at least I managed to get back the ROM.

The HammerStrength incline press is working well to hit my shoulders and upperchest which I need to keep full to prevent the geezer dropping chest look! I feel zero pain while doing that movement but pressing 50lb DB to start a set of chest flies hurts like hell.

on the db press/flyes try using a hammer grip, it changes the direct tension on the front delt

on the HS incline push on the underside of the handles (not the grips) makes for much wider stretch and ur delts cant work as hard

get a small dia pvc to do the shoulder stretch with, it flexes

do 25-50 reps sets of laterals w very light weight DB's BEFORE pressing

[Mac]

on the db press/flyes try using a hammer grip, it changes the direct tension on the front delt

on the HS incline push on the underside of the handles (not the grips) makes for much wider stretch and ur delts cant work as hard

get a small dia pvc to do the shoulder stretch with, it flexes

do 25-50 reps sets of laterals w very light weight DB's BEFORE pressing

The hammer grip is less painful and won't stop me from doing them. Going to continue icing for a little while longer which helps a great deal.

For the shoulder rotations I find that using a looser grip and let my hands and wrists do the flexing works well. I have some small PVC at the house in PA and I'll bring it home to try. Sounds like a good idea!

[Mac]

Arms -

Superset Bis and Tris BW 160 strength down, tendons ache in elbows.

12 sets each of 4 different exercises
10-15 reps fast pace
4 sets of abs

[KevinCouch]

Steve, looks like you're holding at 160...you getting leaner at that bodyweight since you've begun eating cleaner? Also sounds like you're dealing with what I've been dealing with the last couple of months with tendons (especially elbow) acting up. Are you wearing elbow sleeves to when you're doing pressing and tricep movements?

[Mac]

Steve, looks like you're holding at 160...you getting leaner at that bodyweight since you've begun eating cleaner? Also sounds like you're dealing with what I've been dealing with the last couple of months with tendons (especially elbow) acting up. Are you wearing elbow sleeves to when you're doing pressing and tricep movements?

Yes, getting leaner, should be dropping weight as I have added cardio at 40 minutes per day and dropped a lot of the bad food from my diet.

No elbows sleeves or wraps. Might be time to start using them.

I noticed the elbow pains, and a few other places after I started using topical formestane to slightly reduce estrogen. Maybe it was too effective. I increased DHEA which results in more E, along with DAA [d-aspartic acid] to increase T. I can definitely feel the changes.

[freebirdmac]

Reduced estrogen results in tendon ache? I am so screwed.

I feel like you're describing me when you talk about shoulder pain during presses/flyes. My elbows have been none too happy lately when working biceps too. Scrolling back to look at your recommendations for bi exercises.

[Mac]

when you talk about shoulder pain during presses/flyes. My elbows have been none too happy lately when working biceps too. Scrolling back to look at your recommendations for bi exercises.

Old school seated DB concentration curls, preacher bench, curl machine and any supporting the elbows while curling.

[joedemarco]

I always try to stick to bicep movements that isolate the bicep and avoids stress on the shoulders. For example, I like movements like preacher or spider curls. If I perform seated alternating DB curls, I am just very careful to not start dipping my shoulders and swinging the weight up. Even a little "body english" on that type of movement can aggravate your bicep tendon where it attaches into the shoulder region. That is why I very seldom perform standing barbell curls. At the end of those sets, you have a tendency to use some swing to get the last couple of reps. This stresses the bicep tendon out.

[Mac]

Reduced estrogen results in tendon ache? I am so screwed.

Dar suffered from low estrogen since having her hysterectomy last summer. Didn't know it until I insisted she go get another hormonal panel done. She went to post menopausal in 5 months. She suffered from a lot of aches, pains, no energy, the full mill of symptoms of low E.

I had wanted her to take DHEA but she wouldn't. Finally got her to start taking some at at 10mg a day she has been like a new woman!