Log Stuff

[Sledge]

Ok, I've always kept paper logs of my workouts but never an online log. I'm not much of an internet person so I'll try and keep this going but I may drop off every now and again but we'll see how it goes.

I have no desire to be huge and ripped. I work as an Emergency response officer (Fire and Rescue) and I need to be able to work this requires a compromise between strength and endurance. I also do a fair bit of training of volunteer fire and rescue personnel so it's nice to be able to keep up with the guys in their 20's being 45 years old. During Girlymuscles visit we both had 4 months of more or less vacation attitude so we have both stacked on the weight. I also had rotator cuff surgery about 8 weeks ago and yesterday was my first workout after 8 weeks of nothing. Prior to that I'd had about 6 months of limited training due to the rotator cuff tear.

Goals
At this stage my goal is to slowly work back into training. I still have at leas 8 weeks recovery left on the shoulder but have been given the all clear to start lifting as long as I feel comfortable. So the main goal is to recover and to get back into training regularly without damaging myself.
A secondary goal is to loose the extra fat I have stacked on over the last few months. I'm not going crazy with dieting, just slow and steady, as long as the numbers are going down on the scale and up in the gym I'll be happy.

[joedemarco]

Looking forward to it, Sledge.

[Sledge]

YESTERDAY 03 April 2010

Rode mountain bike to gym about 25min

Shoulders and Triceps

Standing Dumbell Press (testing out the shoulder)
5x Warm up and acclimation sets.

8x 25kg (easy)
6x 30kg
5x 50kg
4x 30kg
Felt a little pain in the shoulder at the bottom of the movement and let that guide me when to stop instead of muscle failure.

Barbell Military Press
8x 30kg
6x 40kg
OUCH. stopped at this point to be cautious.

Standing Dumbell side laterals
6x 17.5kg
6x 17.5kg
Easy with strict form little pain will raise to 20kg next week.

VBar Tri Pushdown
A few play set's/reps to see where I'm at.
6x 46.25kg
6x 46.25
6x 46.50
All with good form and squeezing at the bottom of the movement.

Lying Tri Extensions (with EZbar)
6x30kg
6x30kg
Actually felt a twinge in the shoulder on this so stopped. Form got a bit sloppy on the last couple of reps though

Seated tri extensions (Dumbell)
6x30kg
6x35kg
5x35kg
All good with a good squeeze at the top.

End of workout.

All in all better than I expected and definatly better than the months pre surgery where any of those shoulder movements were out of the question.

Sat in foyer of gym had a shake and chatted to the young chick who works behind the counter. then rode home with a strong tail wind. about 20min.




OK. I paid for this workout last night. Shoulder was killing me and I got little sleep. It feels ok today but last night was WAY worse than I expected. Lesson learned.

[Sledge]

04 April 2010

LEG DAY

Funny as it may sound, training legs was hard with a shoulder injury. I couldn't grab the bar for squats because the angle hurt like buggery. So while I did stuff around doing some leg training over the past months it was dodgy at best.

Today was a play around day to see where I'm at so I didn't stick to my workout plan.

Squats
A bunch of warm up sets and a couple of acclimation sets

8x120kg
6x 140kg
6x 140kg
6x 140kg
All good no shoulder pain. Down from where I was pre injury but not as bad as I thought.

45o Leg Press
6x 300kg
6x 300kg
up to 320 next week

Hammer kneeling leg curl
6x 55kg
6x 55
6x 55
Wierd but my left hammy is way stronger than my right.

Stiff leg deads

6x 100kg
6x 100kg
6x 100kg
up to 110 next week

weird arsed Hammer calf machine thing.
12x 150kg
15x 150kg moving foot angle each 5
15x 150kg as above

I'd realy prefer my gym just had a standing and a seated calf machine. I know this hammer machine works but I can never get it to feel right.


I didn't ride the bicycle to the gym today. I learned a while ago not to do that on leg day.

[GirlyMuscle]

No bike on leg day? Wimp.

[AVBG]

I was gonna give up the Internet- that was before I saw this thread.

[Ninja Loco]

Thats a lotta volume....

[Sledge]

No bike on leg day? Wimp.

Yep i'm not a hard core muscle monster like you. You'd have liked the last couple of days at the gym it was full of bodybuilder types all grunting and stuff. Don't they know when I train they just need to leave so I have the place to myself. BASTARDS.

I was gonna give up the Internet- that was before I saw this thread.

Smart arse.

Thats a lotta volume....

Yeah it is more than I'd usually do. I am really just playing around this week to see where I'm at.


I feel like Curt James using the multi quote thingamabob. I need a Calvin and Hobbes tattoo.

[AVBG]

I am subscribed with immediate notification for each rep you take.. So make it worth it! Project Sledge v.2

[freebirdmac]

Yeah, shoulder injuries effect leg workouts... heck all workouts. And I haven't had your level of injury. Take care getting back into it. Glad you're doing a journal

[fatbackgoal]

Best of luck and play it smart with that recovery.

[Baldiewonkanobi]

Baby steps there Mr. Moderator Sir. We will keep an eye on ya.


Baldie

[Sledge]

okey dokey.

Today was Back and Ab day. After two days of being pretty happy I'd not lost too much strength. Today was designed to just slap me in the face and wake me up. All weights down by quite a lot.

The body pump class was in progress so I had to watch all the bodypump women (and one bloke in spandex) doing their thing between sets.

Lat Pull downs
All the normal warm up and acclimation sets
6 x 87kg
5 x 87kg
4 x 87kg

Close grip lat pulldowns
6 x 97
5 x 97
Felt a shoulder twinge so gave it the arse.


Seated cable rows
8 x 97
6 x 97
Surprisingly easy and no pain up next week

Dumbell rows.
6 x 35kg reasonably easy but a bit of a twinge in shoulder at the top of the movement
6 x 37.5kg Same as above
6 x 40kg Same as above no problem with the good shoulder though.

Leg lifts on a bench
3 sets of 15 of these really concentrating on contracting and keeping tension on abs. This made me sweat.

Cable Crunches
2 sets of 15 @28.75kg I am hit and miss with these. Some days no matter how hard I concentrate I just can't get it to be all abs. Today was not one of those days. It felt good slow and steady with abdominal tension right through the movement.

Rode the bike to and from the gym. I have some glute doms after yesterday (wierd I usualy only get glute doms after lunges). Riding a bike with glute doms is not great.

Tomorrow will be a good test of where I am. I have not been able to train chest at all since the injury, so that means about 6 months of no chest training. I couldn't even press the bar with the shoulder injury.

[Ninja Loco]

I wsnt able to deadlift for about that long. Or do any type of curls. I almost shot myself....

[Sledge]

I just typed out my entire diet and then hit the wrong button somewhere and lost the whole thing.

I can't be bothered doing it again. I'll do it later.