MM Training Log

[Parabellum]

12/6/03 Rehab Shoulder / Squat day

Rotator Cuff
5 lbs x 20
10 lbs x 10
10 x 10

Mini band shouder press
b x20
mini+bar x 10
mini+bar x 8
All sets hurt

Minis band bench press
bar x 10
bar x 10
mini+bar x 15
mini+bar x 15
All sets hurt

Tri barbell ext
b x 10
95 x 10 , not a good idea this seems to stress it even more.

Shoulder is about the same as last week, except that I don't feel it unless I move it in certian directions.

Squats
bar x 20
bar x 20
135 x 20
225 x 20
315 x 6 looks like my back is finally gettign better
I stopped her and will pick up next week. Trying to ease into it.

 

[Parabellum]

12/7/03 Shoulder rehab / back

Rotator cuff exercise, both arms
10 lbs x 10
10 x 10 right/ 5 left (huh)
10 x 10

Mini Shoulder Press
bar x 10
mini+bar x 10
mini+bar x 10
mini+bar x 10
All sets hurt.

Mini band bench press
bar x 10
mini+bar x 10
mini+bar x 10
mini+bar x 10
All sets hurt

Dumbell Rows - been a while. with these.

45 x 10
100 x 6
120 x 6
140 x 6 (with strap)

Shrug machine / contraption
Super set narrow and wide grip

90 x 20/20
135 x 20/20

I'm so angry with myself for hurting myself!

 

[Parabellum]

9/10/03 More self perscribed rehab

Reverse Grip bench press - slow down / slow up
bar x 15
b x 10
95 x 10
95 x 6 regular comp grip, no can do. Should i just work through the pain, like elbow ten.
95 x 10

Mini band bench press - slow down / slow up
bar+mini x 10
bar+mini x 10
95+mini x 4

Pulldowns rev med/wide grip
120 x 6
180 x 6
220 x 6
250 x 2

2 pulley Pushdowns - triangle bar /\,
60 x 10
80 x 10
100 x 6
120 x 6

Hammer curls
35 x 8
40 x 8

Stiff Deads
135 x 8
135 x 8
135 x 8
Getting my lower back used to the movement again.

 

[Parabellum]

12/13/03 Stupid day

Close grip, pinky on rings.
bar x 10
bar x 10 ssslllloooooooowwwww reps
135 x 5, felt ok but stressed the shoulder. I decided to not do this until I heal up some more.

4 Board press pinky on the ring
225 x 1 Damn this hurts like a mofo, especially at lockout. OK decided I’m probably doing more harm then good and stopped.

I can't help myself, maybe it won't hurt if I try my new shirt out, and after all I did take naproxen. :-/

1st shirt workout.
225 x 1 no touch
315 x 1 touched but it was hard and had to pick my head up. Fired up on adrenaline, what shoulder
405 x 1 touched, had to pick my head up and tuck the elbows hard.
455 x 0 no touch, I had it hover about an inch away from touching. Then locked that fucker out. I was going to do it again, but the shoulder was telling me that I should stop to fight another day. I locked it out easy too!!!! I have more in me. Whoa 500 lbs here I come.

Rack lockouts
455 x 0 - Hey you crazy, screamed the shoulder.

Rotator cuff exercise - I did these before, during and after the benching.
5lbs x 10
10 x 10
10 x 10
This exercise feels good. Getting better at it and feels less and less pain doing it.

Shrugs - did these before, during and after the benching. To get blood into the area, didn't seem to help.

90x17/x20 superset with shrug machine wide/narrow grip.
90 x 10/x10
90 x 10/x10

Shoulder Press - not going below earlobe. NO pain at all.
The mini really helps. If I do this without the mini it sort of hurts.
mini + bar x 10
mini + bar x 10
mini + 65lbs x 10

Machine Flies
60 x 12
100 x 2 - no way. Too much weight stressing the shoulder
50 x 10

Hammer Curls - I think I have a small fractured bone in my left arm, SOB hurts for over a month putting doing any weight work on the forearm or maybe not.
45 x 8
50 x 4 stressing shoulder too much stopped here.

Side crunches / db shrugs - stretching and getting blood into trap and shoulder.
40 x 10 / x 20
50 x 10 / x 10

Mini band pushdowns - Great exercise TB!!!, thanks.
mini x 20
mini x 20
mini x 20

Grip Machine
90 x 10
135 x 10
180 x 10
270 x 2 and hold till it burns.


I'm very happy with finally trying my shirt out and it went great. I can't wait until I can put some weight on my shoulder and really give the shirt a ride

 

[Parabellum]

Thanks to Polish Hammer, we spoke today over the phone and he gave me some great advice regarding my rotator cuff injury. What was cool is that we don't even know each other, chatted via pm a few times. But he reached out to help anyway. Very cool. A lot of knowledge too. Can't wait to shake his hand one day.
Thanks bro.

12/19/03 Me Squat Day / shoulder rehab day.

Good Morning, arched back - testing out the lwr back
bar x 10

65 x 3
65 x 3
135 x 3
155 x 3
155 x 3
185 x 3

Squats - these don't belong here but the gm's were not enough.

185 x 15
225 x 8
275 x 8
315 x 8
365 x 6 - felt some sharp pain on the lwr right side of lower back so I stopped - to squat another day.

I did these following exercises with no weight at first to see how it felt and everything felt good no pain really. So I decided to add a little bit of weight and moved up higher in weight if I felt 5lbs was not doing jack. I went thumbs down because the movement did not hurt and it seems to give a good stretch and I forgot about doing it plain old palms down.

Worked both arms simultaneously, pretty much super setting thumbs up and down.
Front raises - thumbs down
5lbs x 10
Front raises - thumbs up
5lbs x 10
10 x 10

Side Raises - thumbs up
5 x 10
10 x 10
Side Raises - thumbs down
5 x 5

Bent raises to the side thumbs up
5 x 10
Bent raises to the side thumbs down
5 x 10

Bent raises to the front thumbs up
5 x 10
Bent raises to the front thumbs down
5 x 10

External Rotation - top half
5 x 10
10 x 10

External Rotation - bottom half
5 x 10
10 x 10

Zotman curl
10 x 10
15 x 15 can go higher didn't feel anything

Cuban curls
35lbs bar x 10

Overhead press to earlobe
miniband + bar x 10 couldn't resist, been carrying the mini with me all night and couldn't use it for anything.

Barbell rows
b x 8
135 x 8 nice and easy.

Incline bench shrugs to the back
35 x 10
55 x 15

Bench stretch - lie down on the bench extend arms in front for you and up - stretch and move to the side, did this a few times.
Then swimming motion.

Hyperextension
bw x 10
bw x 10

Leg Raises off some contraption
10
8
Taking it easy didn't do any kind of ab work in over a year and it sucks when you bend over to have a drink of water and your abs start cramping hard and you can't straighten up.

 

[Parabellum]

12/20/03 I made it worse day BECAUSE I NEVER LISTEN!
Cuff Stuff

Front raises - thumbs down
2.5lbs x 10
Front raises - thumbs up
2.5lbs x 10
2.5 x 10

Side Raises - thumbs up
2.5 x 10

Side Raises - thumbs down
2.5 x 5

Side Raises - thumbs side
2.5 x 10

Bent raises to the side thumbs up
2.5 x 10
Bent raises to the side thumbs down
2.5 x 10

Bent raises to the front thumbs up
2.5 x 10
Bent raises to the front thumbs down
2.5 x 10

External Rotation - top half
5 x 10

External Rotation - bottom half
5 x 10

Bench press pinky on the rings
bar x 10 ok
95 x 3 ouch
135 x 3 ouch FUCKKKKKKKKKK

4 board pinky
185 x 1 arrrrrrrghhhhhhh

Shirt
225 x no touch ok
315 x no touch ouch
365 x no touch ouch
405 x 0 unracked it and racked it OUch again.

I see a patern here, hmmm. I wonder why I still even try any of these. I'm stubborn and think that it wil get better and in fact I'm making it worse.

Rear delt machine
20 x 10
20 x 10
10 x 10

^ bar pulldowns
100 x 8
120 x 8
170 x 8

Tri ^bar pushdowns
60 x 10
120 x 10
140 x 1

The doc told me to try and do the same exercises and weights I tried last week to see if I am getting better. I did not take my Motrin this time and for every exercise I did I could not handle the weights I did last week. (Saturdays 12/13- 12/20)

I can not bench press more than the bar without sharp pain in my shoulder. If I go slow and no weight it feels ok. I tried a 4 board press and I have pain through out the whole movement. I tried pressing in my shirt and pretty much produce’s the same sharp pain. I tried rack lockouts and whoooah, that's a no no.

I made it worse.

I'm going to stop all pressing for a month and see what happens. (haha we will see) I will continue with the cuff exercises and I'm going to get some x-rays done.

What exercises can I do the will not affect my rotator cuff? I can squat that doesn't bother me. Can I deadlift, etc...

 

[Parabellum]

12/21/03 Cuff/Deadlift day

Front raises - thumbs down
5lbs x 10
Front raises - thumbs up
5lbs x 10

Side Raises - thumbs up
5 x 10
Side Raises - thumbs down
5 x 10
Side raises - palms down
5 x 10

Bent raises to the side thumbs up
5 x 10
Bent raises to the side thumbs down
5 x 10

Bent raises to the front thumbs up
5 x 10
Bent raises to the front thumbs down
5 x 10

Zotman curl
15 x 10

Overhead press machine
no weight x 10
no weight x 10

Rack deads right above knees - been a while
bar x 10
135 x 3
225 x 3
315 x 3
405 x 3 lwr back getting tight
495 x 0 no go, stopped here. I can get this but since my back was getting too tight I figured I'll leave this for next week. I need to do a better warm up.

External Rotation - top half
10 x 10
15 x 10
External Rotation - bottom half
10 x 10

Incline shrugs to the back - these feel awesome!!! Thanks PH. Pain less movement.
35 x 15
50 x 15
60 x 15

Dumbell rows
60 x 10
100 x 6
125 x 6
140 x Wife came by and went balistic. I had to put it back Better off since I was aggrevating my shoulder anyway. (These didn't really bother me the last time I did these)

Did some band and gripper work at home.

 

[ceejay]

there isn't a lot you can do- but let it heal. if you don't have it already, get the book 7 minute rotator cuff (not the exact title but you can look it up). Do whatever aux work you can- triceps mostly, and continue to work your other arm- you'll lose less strength.

 

[Parabellum]

Thanks CeeJay.. Looks promising.

 

[Parabellum]

12/27/03 800mg Motrin day

Various cuff stuff
5 lbs x 10-20

Close grip - pinky on the rings.
b x 10
b x 10
95 x 5
135 x 5
225 x 1

4 board
225 x 1

Shirt
225 x 0 no touch, but locked out
315 x 0 no touch, but locked out
365 x 1 touch
405 x 1 touch
455 x 0 touched this time, but as I pressing up I lost it and it went towards my face. I had to dump it and slide forward as fast as I could. I'm glad I train in a power rack! That was scary.

single hand dumbell rows
75 x 6
100 x 6
140 x 6
150 x 6

Shoulder still hurts like a mother fucker. More towards the lock out. I am getting weaker. Next ART session is Tuesday. I wonder how long it will take to get back to where I was in November? I'm very depressed about this.

I bought a squat suit on ebay. By the sizing charts its too big for me by 2 sizes. I think I should be wearing a 50 or 52 and this is a 54 Titan "The Victor" I'm going to try it out tomorrow.

 

[Parabellum]

12/29/03

Squats w/ squat suit
b x 10
135 x 8
135 x 8
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1 almost rolled backwards off my back.
495 x 1 I probably didn't go below parallel on this one. This is the most weight I ever had on my back. I got more in me too.

Some cuff stuff.

 

[Mythicalbeing]

WAy to go...

Looking at your work out, on the decline you should be over your flat bench(weight wise), this what I've observed in my work outs. But you've come a hell of a long way...especially going raw, I feel naked on those days without the shirt.
I've dabbled in the MM routine, but have it in my mind to learn more, I have the videos and will seek the online advice of the MM in the near future, want to work more on the set up before I do this, as it's very important.
Keep it up. Oh and Karin's Shirts Rule.

 

[Parabellum]

Thanks Myth.

I stopped doing he decline because I have no spotter.

I wish my shoulder would hurry up and heal already.

 

[Parabellum]

1/03/04 Squat day

Met up with some buddies to do a little squattin'.

Squat
135 x 8
185 x 6
225 x 6
315 x 3
365 x 3
405 x 3
455 x 1
515 x 1 - got a little scared while going down so it looked ugly
515 x 1 - still scared about no being able to come up.
My buddy Alex said the Bar was BENT!!

I don't go low enough. Rip the video apart.
http://bebinary.com/alex/january3/pete-squat.wmv

Shirted Bench -- I can't seem to stop this!

135 x No touch
225 x nt
315 x nt
365 x 1
405 x t
455 x touch, spotter helped a little while I was pressing, but I locked it out. I'm losing strength as the weeks go by.

Rotator cuff complex 5lbs x 10 for all.

 

[Parabellum]

1/7/03 shoulder rehab

Flexion & scapular protraction: Reverse grip-bench press.
bx10
bx10
bx10
bx10

Extension: One-arm bent over rows
50x10
50x10
50x10(6sec up/6 down)
50x10(6sec up/6 down)
Next time I’ll lwr the weight and do the 6up/6down.

Abduction & external rotation: Lateral shoulder raises
5x10 6sec/6sec
5x10 6sec/6sec
5x10 6sec/6sec


Adduction & internal rotation: Cable cross-overs/ Dips
50 x10 6sec/sec
50 x10 6sec/sec
50 x10 6sec/sec

Scapular elevation & retraction: Dumbbell shrugs up and back
50x 10 – moving arms more than shoulders, dropping weight.
30x10
30x10
30x10

cuff 6complex the L'S
5x10 for al 6 per arm.

:twisted:

 

[Parabellum]

1/8/04 dynamic effort squat day
Box Squats: 44% of 1RM
b x10
bx10
135 x8
185x5
225x2repsx9set –knee’s started pinching under the knee caps on the last two sets

Deadlifts(2x5) 350lbs sumo
bx10
135x3
185x7 –stopped here, too much strain on shoulder causing pain.

Stiff-Legged Deadlifts(1x5)
135x2 front delt rotating to much, pain.

Pulldowns
100x6
150x6
200x2
250x1 whimp, damn these really went down in the last few weeks.
250x3

Bent-Over barbell Rows
bx8
95x8
135x8
185x8

leg curl machine
45x20
90x10
90x10

hip abductor machine in/out (I figure it can’t hurt)
100/100 x 20/20
190/190 x 12/13

Hypers
Bw x10
Bw x10
Bw x10

Dips, 6sec up/6 sec down
90x10
90x6
90x10

cable cross-overs, 6/6
40x10
50x6
40x6

reverse bench press 6/6
95x1 –painful throughout.
bx10
65 x10
75x10

Pullovers. 6/6
50 x10
90 x 10
90 x 10

Machine Shrugs
90 x 20

 

[Parabellum]

1/10/04

Speed bench press
bx10 sets 3 reps 3 diff grips

Lying db tricep ext
15 x8 30x8 40x8 x8


db bent over raises Machine
10x10 40x10 60x10 80x10 fast*pain

french press
50x10 70x10 100x3

Seated Rows 50 100
130 x8 1t0 x8 200x8 x8

Dips, 6sec up/6 sec down
90x10
90x10
90x10

cable cross-overs, 6/6
40x10
40x10
40x10 last 2 twitch

reverse bench press 6/6
75x6 too much
55x10 p@end
bx10 p@end

Pullovers. 6/6
90 x10
90 x 10

The shoulder is sore all the time now and I noticed that I can not make my right bicep hard when I flex it for shit. I am beginning to doubt what I actually injured. Because I have pain throughout the movement not in a specific point of the movement. (I'm just desperately trying to find a fast solution to this problem.)


11/12/04 Cuff rehab

Dips, 6sec up/6 sec down
90x10
90x10
90x10

cable cross-overs, 6/6
40x10
40x10
40x10

reverse bench press 6/6
bx10
bx10
bx10

Pullovers. 6/6
90 x10
90 x 10
90 x 10


All of these felt good. Once in a while I'll get a painful twitch. But I get that cinching my best or combing my hair

 

[Parabellum]

1/13/04
Bench Press:
bx10
95x3

French press, machine
70x10
100x8
100x5
60x10
60x10

Rope Push Downs
30x10
40x10
50x10

Seated rows (-)-----(-) bar
80x6
120x6
180x6
220x3 +1

Preacher curls, machine
45x10
90x6
45x5

Dips, 6sec up/6 sec down
90x10
90x10
90x10

cable cross-overs, 6/6
40x10
40x10
40x10

reverse bench press 6/6
bx10
bx10
bx10

Pullovers. 6/6
90 x10
90 x 10
90 x 10

 

[Parabellum]

01/14/04
Dips,
90x10
140x10
180x10 twitch last rep.

db chest press
20x10
30x6 pain -shoulder rehad elitefts doc says pain is good?

reverse bench press
bx10
95x10
135x10 just sore.

machine Pullovers.
90 x10
140x 10
160x 10

cable cross-overs,
40x10

 

[Parabellum]

1/15/04

Squats
135x10
135x10
135x10
185x6
225x6
315x3 zapped.

front squat
135x0 too much pressure on right front delt.
leg rcss 8pe x6

shrugs
90x20
180x10
270x10

Front raise thumb up
Front Raise thumb down
Side Raise thumb up
Side Raise thumb down
bent raise thumb down to side
bent raise thumb up to side
bent raise thumb up to front
bent raise thumb down to front
External rotation top half
external rotation bottom half
zotman curl
overhead press
incline rear shrug --- great exercise !!! for cuff!!!
all x 10 reps

 

[Parabellum]

No art therapy this week. Maybe on the 23rd. No $$$ for it.
Shoulder is not sore all the time now. I still can not even do a pushup.

I noticed that when I flex my trap/delt, this brings my shoulder forward and I can make it hurt.

 

[Parabellum]

I'm in Day 12 of the anabloic diet. Down from 274 to 261.

 

[Parabellum]

1/22/04
Squat +blue band (reject bands from ebay)
50x6
140x6
230x6
280x6
280x6
280x6

seated one arm row machine (total weight)
90x6
180x6
270x6
360x6
360x6

Seated leg curl machine
45x6
90 x6
115 x6
90x6
90x6

leg ext
250 x6

/\bar pulldowns

100x6
150x6
200x6
Curls, preacher
55x6

Curl bar narrow/wide grip superset
55x6/6
75 x6/6

Incline shrugs to the back ---great shoulder rehab exercise, always makes me feel better the next day.
35 x15
35x15
35x15

Hammer curls
55x6
Front raise thumb up
Front Raise thumb down
Side Raise thumb up
Machine rear delts
External rotation top half
external rotation bottom half
The “L’s” lying on a bench
zotman curl
1 set of 10 each

 

[Parabellum]

01/27/04

Bench day -- OK I kow I know but I couldn't stand it anymore

Flat bench press
bx10
95x3
135x3 ouch
185x3 ouch ouch
225x3 ouch ouch
275x3 ouch ouch ouch
315x1 ouch ouch ouch

Seated wide rows
100x8
150x6
200x6
230x6

/\pulldowns
110x6
150x6
200x4

db press
35x0 ouch

Pushdowns
50x10
60x10
70x10
80x7

chin tri crushers
bx8 ouch

Machine preacherbar curls
45x8
75x8
90x5 ouch

Hammer curls
30x12
35x10 ouch

Machine Shrugs
90x15/15
90x15/15
90x15/15

Front raise thumb up
Front Raise thumb down
bent raise thumb up to front
bent raise thumb down to front
zotman curl
overhead press
10- 15lbs x 10-20reps

 

[Parabellum]

020204

Haven't been to the gym for a while because of a lot of overtime (wiht no overtime pay) at work.

My squat suit is too big on me now. I donlt kow if this diet is working hte way it should be. Seems like all I'm losing is muslce and little fat. I'm eating 4000 cal a day.

Suit squats--really tired, forced myself to the gym
135x6
135x6
225x3
315x3
365x3
405x3
455x1
495x1
4 05x2


Shoulder hurts more often than before trying to go heavy on the bench, duh.

I'm looking forward to a little healing time.

 

[Parabellum]

2/06/04
Back day

Rack dead, from above knee
135x5
225x3
315x3
405x3
495x1
585x1
675x0
675x0

Stiff deads
135x8
225x8
315x3
225x2 ?

Bent over rows
135x8
225x2 ?
225x2 ?
135x15

Underhand pulldowns
140x8
160x8
200x4

Arched back GM's
135x8
135x8
185x8

Barbell curls - getting back into these
bx8
65x8
95x8

*************** shoulder rehab ***************
reverse bench press
bx10
bar+mini bandx10
65+bandx10
BI curls to forhead
bx10
bx10

Pullovers
90x10
180x8

Hammer curls
35x8

 

[Parabellum]

2/8/04 ME Squat day
Arched back GM's, knee's bent
bx10
135x3
185x3
225x3
245x3 on my way back! ;D I should be back to 365 by end of Spring.

olympic Squats (1st time) I like these.
135x10
225x8
315x6

SLDL
135x8
225x8

Pull Throughs ( Duh I've been doing these all wrong)
30x10
40x10
50x10

Shoulder rehab 6 sec up / 6 sec down
90x10
90x10
180x 6

Reverse Bench press 6/6 sec
bx10
mini+barx10


Rack press differnet heights
135 x 1 or 12 reps to see how it feels - same pain.

Floor press
barx10
135x3 stopped here - painfull :'(

**** I'm tired of not doing any benching type workouts, how much pain is acceptable for an AC joint sprain? ****

Standing L
10x10

Dumbell rows
100x6
125x6
150x6 w/strap

 

[Parabellum]

2/9/04

Machine Shoulder press
0x10
50x8
90x6
180x6 - shoud have stopped here
270x4 - ouch

Lat side raises
15x10
20x10
20x10
no pain at all

Tri ext to chin
bx10
65x10
95x8
135x7

Pushdowns ,straight bar
50x10
70x8
90x8

Rope pushdowns
50x4 burnt out

Cable rows ()-----() bar
110x9
150x8
200x8

Standig straight bar curls
bx8
65x8
95x0 burnt and should geting to involed

Curl bar reverse curls
bx10
55x4 weird pain in forearm to bicep, well I don't need my arm to be in the same situation as my shoulderso I stopped

Preacher curls
55x8
75x8

Shoulder rehab stuff

Seatet overhead press
bx10 slow x 8 fast no pain
65x10 slow x 5 fast no pain
95x10 no pain

L rotation
10x10
15x10

Front raises
Thumbs up 10 x 10
Thumbs down 10 x 10

Shrugs w/ shrug/trap bar
bx10
135x15
135x15
135x15

Reverse pec deck
30x10 thumbs up
30x10 t''' down
60x10 t up
60x10 t down

Zotman curl
barx15

machine flyes
50x10
110x3 hurts like a mofo at the close position, I'll add more of these at a lighter weight next workout.

 

[Parabellum]

2/12/04
Squat/Dead Day
Deadlift
135x5
225x5
315x5

Stiff Dead
225x5

Pulldowns
90x8
250x4
200x*

Pulldowns /\ bar
150x8

Squats- very loose suit
bx10
135x1
225x3
315x3
405x3
455x1
455x1
315x12

Walk outs
495
585
675 - just picked it up-- heavy shit

2/14/04

Rev bench press
bx10
bx15
bx15

INcline bench press
bx10

Decline bx10
135x10

machine bench press
50x20
90x15

machine shoulder press
90x8 each arm
180x4 each arm

Side lat raise
15x10
10x15
10x15

Tricep pushdowns 70x10
10x10
130x3
120x1

Took a week off because my shoulder hurts a lot. I don't know if it is the squat suit, deadlifts or shoulder press which threw a monkye wrench into the healing process.




2/26/04

OLY suats
bx10
bx10
135x6
225x6
315x4

Regular squats
315x6 - I was lookoing for 20reps.

Stiff deads
135x6
225x6
315x3

Grip machine
90x10
180x10
270x4

rev bench press
bx10
bx10
bx10

dip machine 6down/6up seconds
90x10
90x10
90x6

Shoulder press
bx10
bx10 -6/6sec
mini+bx10 -6/6sec


Still fucking dieting with no results and it seems like I'm getting weaker. For the next 10 weeks I'm going to do the cheaters diet from ruggedmag.com. No time for cardio. Still trying to hammer out a workout routin. I have no consitancy in the last few months and that hurt me the most.
I'm not sure if I should do a 5x5, westside or I need to keep the weights heavy.

 

[Parabellum]

2/29/04
Loose Poly shirt day - everything was done with a shirt

Shirted Close Grip
bx10
65x5
95x5
135x3
155x2
165x3
165x3
stopped here, shoulder started yelling at me the last 2 sets.

Shirted rack press - at 6 board height
165x3
165x3
Stop, ok I can take a hint.

Rack lockouts
135x3
185x3
Stop

Band pushdowns
minix10
mx10
mx10

S Tri ext to chin
bx10
95x10

Shirted db rows - too lazy to pull the shirt off.
100x5
125x5
150x3

S Tri pushdowns
70x10
90x10
110x8

S Alt dbhammer curls
30x20

The L's - 4 positions
10x10

Rotation
10x10

Front raises
10x10 thumb up
10x10 thumb down

 

[JT Iron]

nice job man, sorry to hear about your shoulder. why are you wearing a poly?

 

[Parabellum]

I'm wearing a poly in hopes to help rehab my shoulder. I was hopingh it would help me feel less or no pain while rehabbing

 

[Parabellum]

Leg day

Arched back good mornings
b*10
95x6
135x3
185x3
225x3
275x1
315x1

Leg curls machine - I wonder why I'm so weak here. I can stiff dead over 3 bills
45x10
90x8
135x6

L rotaion
10x10
10x10
10x10

Shoulder press
bx10
bx10
bx10

Squats, wide
bx20
135x20
225x20

Barbell rows
bx12
135x10
185x6

Pulldowns
100x6 varied my grip, I couldn't find a comfortable position.

I didn't feel my shoulder until the rows so I backed off. I'm back where I was a month ago. I barely fell it doing day to day stuff. Unless I think about it. Either the shoudler press, deads or suit squat aggrevated it last time for 3 weeks. But I still can not bench.

 

[Parabellum]

3/25/04 Suit day

Couldn't get my new z suit on all the way, I got one strap on, lol.
So I did everything straps down, incuding walking to the gym and back home.

Squats, suit straps down
135x5
225x3
315x3
405x3
495x2, racking it I missed the right upright and had to muscle it up.

Squats, with ebay bands
315+ebay blue x3
315+ebay blue and beige x5
315+ebay blue and beige x5
315x13 no bands

Took forever to get home. My lower back was very sore and 9 hours later I still have the suit markings on my inner thighs. LOL


/27/04, 3/29/04 = cuff complex shouder feels fine, no pain just some pressure once in a while. It's a little loose too, like it pops out of place sometimes or the while moving it it seems like something is rubbing the wrong way.

3/30/04
Raw Squat Day
-lowerback is still sore form suit day

Raw squats
bx15
135x10
185x8
225x3
275x3
315x3
365x3
405x3
455x1 < need to drop down to 425 and hit 3 reps.
365x5

Leg curl machine
45x10
90x8
115x8

Leg ext machine
200x8
250x8
250x8

2 Supersets:
Hip machine 1
190x15
190x10
Hip machine 2
190x10
190x10

Some abs work at home.
Oh, yeah I changed my diet again (maybe this is why I'm struggling with dieting, huh, hmmm). My new diet is the all natural peanut butter diet (Mr.X) Basically I eat peanut butter and drink protein shakes and thats it for the next 14 days. Then a 1 day carb up and 6-8 days on the diet 1 day carb up.

 

[Parabellum]

4/7/04
I put my z suit on today and throught the straps up and I couldn't straighten out and then my neck started to ached something feirce. So I went straps down again. Walked to and from the gym with the suit on.

Suit squats - z suit - straps down
135 x 10
225x5
315x3
365x3
405x3
495x2
545x2 - I don't think I'm going deep enough, I seem to just stop at a certain point. - PR
405x5

Does your lower back ache after doing squats? How can I fix it?

 

[Parabellum]

4/10/04 - trying out different rehab exercises. I'm targeting the rhomboids, traps, shoulder area and lats.

Lat pulldowns, front- med grip
100x10
150x10
160x9

Lat puldowns, back - wide grip
100x9
110x10
120x10

Bent over rows
bx10
95x10
135x10
185x9

Dumbell rows
100x6
125x6

regular/reverse grip bench press
bx10 reg
bx10 rev
mini+bx10 reg
mini+bx10 rev
mini+20x10 reg
mini+20x10 rev

Bent lat raies
10x10
15x10
20x10

Low pulley criss-cross bent over lat raises
20x3
10x10
10x10
20x10

Barbell pullovers
bx10
55x10
55x10

Incline shrugs
40x10
50x10
65x10

Machine shrugs Wide/narrow grips
90x30 w
90x20 n
180x20 w
180x15 n
180x20 w
180x15 n

I took some naproem before the workout and iced my shoulder for about 20 min afterwards. Today I feel fine.

 

[Parabellum]

4/13/04 shoulder rehab

lat pulldown to front - wide grip
110x10
120x10
140x10

lat pulldown to back of neck - wide grip
110x10
120x10
130x10

seated chest rows
100x10
110x10
120x10

INcline shrugs
50x10
65x10
65x15

Shrugs
90x30wide -x20 narrow
180x20w x 15n

Bench press - raw - more pressure doing reverse grip
bx10 regular grip x 10 reverse grip
mini+bx15 reg x10 rev
65x10 reg x10 rev
95x10 - pressure in shoulder

Barbell pullovers
bx10
55x10
65x10

Machine curls
45x10
70x10
80x8

French press machine
50x10
70x10 - pressure
90x10 - pressure

Machine Flyes
50x10
70x10
80x10 - pressure

reverse machine flyes
30x10
40x10 - pressure
40x10 – pressure


4/16/04 Shoulder rehab day

Machine standing rotations - L's
7.5x10 each arm
10x12 each arm

Pulldowns - front - wide - I feel pressure through out.
110x10
120x10
140x10

Pulldowns - back - wide
120x10
130x10
140x10

Incline shrugs
60x15
65x15
70x15


Bench Press - raw
bx10
65x10
95x10 - pressure
115x10 - pressure
bx10 reverse grip - pressure
135x3 - pressure
185x1 - pressure

Barbell Pullovers
bx10
55x10
65x10

Cuban rows

bx10
45x10
55x10

Machine shoulder press
0x10
50x10
90x10

machine seated one arm rows
45x10
90x6
135x6
180x6

Machine preacher curls
45x10
90x10
115x3

Ab Machine - I think I need to hit this hard to help my lower back.
25x10
50x10

 

[Parabellum]

This past week I'vwe been strectching my shoulder and doign a seated row with a band only. I'm working on the abns to strengthn my core a bit.

 

[KillahBee]

This past week I'vwe been strectching my shoulder and doign a seated row with a band only. I'm working on the abns to strengthn my core a bit.

Looking good bro. Shoulder rehab looks solid. I am also doing major shldr rehab for a rotator cuff injury. No bench or pressing movements for at least another month or 2. Keep up the good work bro.

 

[Parabellum]

Thanks killahbee it sucks doesn't it.

 

[KillahBee]

Thanks killahbee it sucks doesn't it.

beyond belief. the worst part about it is that since I know I cannot lift heavy in the gym and push myself to the limits, I am absolutely miserable in the gym. Therefore, I do not look forward to going the the gym which in turn makes it harder to rehab the shoulder. I am finally now dedicating myself to really hitting that rot cuff hard in a calculated strengthening program. I have set some goals for myself and am determined to meet them. Hopefully we will both be stronger once this is over.

 

[Parabellum]

i used the cuff complex to rehab my rotator cuff. I think it was shot back in November and good to go by mid Jan. I have other problems that are taking longer to heal.
I've been slacking big time. Now that my back is being a bith I can't even do squats. So I'm taking a month off (we will see if I can handle it) and just doing shoulder rehab at home.

 

[H_T_]

Hang in there Para, try and stay positive, hard as it may seem, and good luck.

 

[Parabellum]

Will do humantarget.

I'm going to completly change focus for at least 3 months. I hate to do it but I'm going to focus on a bodybuilding routine. Once I'm back at 85% or so I'll start with a powerlifting routine designed for me. I'm doing somehting wrong somewhere constantly getting hurt. I need to get some knowledge and get back to business in the fall.

 

[Parabellum]

Leg day 07/20/04

Leg press
360x6, 630x6, 810x6, 1000x3

Hip machine 1
190x10, 190x10, 190x10

super setted with:

Hip machine 2
190x8 190x8

Machine flyes
40x10 40x10 40x10

reverse pec deck
40x10 40x10 40x10

 

[Parabellum]

07/24/04
Squats
bx12 65x2 bx12 - too much pain with any weight.

DB rows
50x6 75x6

Shrugs, machine
45x15 45x15 45x15
suppersetted wide grip/narrow grip
45x15 45x15 45x15

DB lockouts
15x10 15x10 15x10

Machine flyes
30x10 50 x10 50x10 50x10

rev pec dec 30x10 40x10 50x10

 

[Parabellum]

07/27/04

Cuff complex 5-10x10

Good Mornings
bx10 65x10 95x3 115x6 - lwr back starts to get really tight and hurt right after 65lbs, this has been an issue for a long time how can I fix this problem?

hamstring machine
45x8 75x8 90x8

Hypers off of ab thingie
x8 x8

Machine one arm seated rows
45x6 90x6 135x6 180x6 each arm

Machine French press
30x10 50x10

Bench press
bx5

Bench lockouts
bx10 65x10 95x10 - need to slow down, sometimes my arm is not in the right place and causes pain in shoulder......

 

[Parabellum]

I have loose (size 62 poly) it's really loose, I lost a lot of size in my shoulders and back . I did 10 pushups in it with zero pain.

7/31/04 DE leg day - I took 2 ripped fuels (the banned kind ) with 2 spoonfulls of creatine 1/2 before going to the gym. I didn't kniow it was humid. No more of that nonsense.

Squats - shoulder still bugs me if I put weight on it, but tolerance is going up.
bx10 / 90x10 front squat / 95 x10 / 135x10 front / 135x10 - stopped here

reverse deadlift - never did these before - does anyone have a vid of these?
bx8 / 95x8 / 135x8 - stopped here

One leg press
Right: bx10/ 180x10 / 270x10
Left: 0x10 / 180x10 / 270x10

One arm Dumbell rows
Right: 75x6 / 100 x 6 / 125x6 / 145x6 - couldn't help myself -s trenght is still good after such a long time off.
Left: 75x6 / 100 x 6 / 125x6 / 145x6 - left 2 twinges in my right arm.

Went home and drank water until I almost exploeded and iced my shoulder. I think I pushed it too much on the squats and rows. I will not go to high next time (yeah right who am I kidding, I just can;t help myself sometimes. )

 

[Parabellum]

8/1/04 bench day

Started off with some of the cuff complex

Bench press 6sec up/6sec down

bx10 bx10

Bench press shoulder raises
bx10 95x10 135x10 155x10

super setted with

Rack lockouts
bx10 95x10 135x10 155x10

dip machine 6sec up/6sec down
45x10 90x10 140x10

Rev pec dec
40x10 60x10 80x10

Machine Flyes
80x10 100x10 100x10

Machine curls
25x20 35x12

machine shrugs - supersets
45x15 back x15 front 90x15x15 90x15x15

Shoulder felt ok at the gym, but started to ache at home. I took some naproxsen and iced it.

 

[Parabellum]

08/03/04 Leg day

Squats
bx10 95x10 135x10 225x20 - almost fellover on the last one, lol. I'm in serious need of some cardio action.

machine dead, below knees
90x10 180x10 - lwr back killing me from squats. This is anoying.

Ham machine
45x12, 90x5 90x5 90x5

The "L" standing off a pulley
"L" 10x10 12x10 15x10
"7" 10x10 12x10 15x10

Situps
x10 x10 x10

I'm dying to up the weight on the squats but I want to do it slowly.

 

[Parabellum]

08/05/04 Bench day - dropped the weight a little, trying to stay at a zero pain level.

Bench press
bx20 bx20 bx20

Lying flat on bench , arms extended, shoulder pushups
bx10 95x10 135x12

Lockouts
95x10 115x15 135x10

dip machine 2 different grips - super setted - 6sec up / 6sec down
0x10 90x10x10 90x10x10 90x10x10 90x10x10

Machine Flyes - 6/6
60x10 70x10 70x10

Rev pec dec
50x10 50x10 50x10

Alt db curls
15x12 20x12

"L's" 2 directions
12x10 15x10 15x10
12x10 15x10 15x10

machine pullovers
45x10 75x10

alt db. hammer curls, across body
25x16 35x12 35x12

trap machine - 2 differnet grips - super setted.
90x20x20 180x20x20 270x20x20

Bent over barbell rows
bx10 135x15 135x15

I'm still experimenting with what hurts and what doesn't. I think may be pushing it too much and moving too fast. I'm going to start doing the cuff complex and elitefts shoulder rehab everyday.

If I feel pain I stop the movement. I feel ok at the gym but once I get home about 1/2 hour later my right shoulder starts to ache a little and some movements cause very slight pain.

 

[Parabellum]

************************************************
8/6/04 Elitefts shoulder rehab day 2 - 2x10reps 1setx8reps
Everything 6sec up 6 sec down

Dip machine
45x10 110x10 110x10 110x8

Cable crossovers
50x10 60x10 60x8

Rev. bench press
bx10 bx10 bx8

Straight arm pullover - 1 pulley
40x10 50x10 50x8

Floor Press
w/thera band at home
x10 x10 x8

Cuban curls
bx10 bx10 bx8

Rotator cuff roll
25x10 25x10 25x8

****************************************************
8/7/04 Elitefts shoulder rehab day 3 - 4sets x 10reps
Everything 6sec up 6 sec down

Dip machine
45x10 110x10 110x10 110x10 110x10

Machine Flyes
60x10 60x10 60x10 60x10

Rev. bench press
bx10 bx10 bx10 bx10

Straight arm pullover - 2 pulley
50x10 50x10 50x10 60x10

Floor Press
--------

Cuban curls
bx10 bx10 bx10 bx10

Rotator cuff roll
25x10 25x10 25x10 25x10

********************************************

8/7/04 Squat day - DE

Speed Squats - atf-
95x2 135x2 135x2 135x2 135x2 135x2 135x2 135x2 225x2 225x2

Hyper ext.
bxx8 bwx8 bwx8 bwx8

Row machine - each arm
95x8 90x8 180x8 270x8

Ham machine
45x6 90x6 135x6

8/8/04 Elitefts shoulder rehab day 3 - 4sets x 10reps 1set x 11 reps
Everything 6sec up 6 sec down

Dip machine
110x10 110x10 110x10 110x11

DB press
25x10 25x10 25x10 25x10 25x11

Rev. bench press
bx10 bx10 bx10 bx10 bx11

Straight arm pullover
50x10 50x10 50x10 50x11

Floor Press
50x10 50x10 50x10 50x10 50x11

Cuban curls
bx10 bx10 bx10 bx11

Rotator cuff roll
35x10 35x10 35x10 35x10 35x11

******************************************
8/8/04 bench day - de

French press machine
40x10 30x10 30x10

Front plate raises
50x5 50x5

8/9/04 Elitefts shoulder rehab day 5 - 2x10reps 1setx8reps
Everything fast tempo - add 2.5-5 lbs to everything.

Dip machine
130x10 130x10 130x8

db press
50x10 50x10 50x8

Rev. bench press
50x10 55x10 55x8

Straight arm pullover
60x10 60x10 60x8

Floor Press
65x10 65x10 65x8

Cuban curls
30x10 30x10 30x8

Rotator cuff roll
45x10 50x10 50x8

********************************************

8/10/04 shoulder rehad day 6 10rx10sets

Dip machine
130x10 130x10 130x10

Rev. bench press
50x10 50x10 50x10

db press
30x10 30x10 30x10

db fly's
20x10 20x10 20x10

DB Straight arm pullover
35x10 35x10 35x10

Floor Press
65x10 65x10 65x810

Cuban curls
30x10 30x10 30x10

Rotator cuff roll
50x10 50x10 50x10

******************************************

8/10/04 Squat day

bx12 95x10 135x20 225x20 315x8

Ham string machine
90x5 90x5 90x5 90x5

Partial deads- at knees
135x20 225x15

Doing rehab and a regular workout is wearing me out.

**********************************************

8/11/4 shoulder rehab day 7 10rx4sets

Dip machine
130x10 130x10 130x10 130x10

Rev. bench press
50x10 50x10 50x10 50x10

db press
30x10 30x10 30x10 30x10

db fly's
20x10 20x10 20x10 20x10

DB Straight arm pullover
35x10 35x10 35x10 35x10

Floor Press
65x10 65x10 65x810 65x10

Cuban curls
30x10 30x10 bx10 - dropping weight, this is causing some pain.

Rotator cuff roll
50x10 50x10 50x10 50x10

*******************************************************

8/12/04 shoulder rehab day 1 2sets x 10 reps / 1 set x 11 reps

Dip machine
130x10 130x10 130x11

Rev. bench press
55x10 55x10 55x11

db press
30x10 30x10 30x11

db fly's
20x10 20x10 20x11

DB Straight arm pullover
40x10 40x10 40x11

Floor Press
65x10 65x10 65x11

Cuban curls
Bar x 10 bx10 bx11

Rotator cuff roll
50x10 50x10 50x11


***************************************************
8/12/04 Bench day
Machine french press
40x10x5s

Dumbell rows
70x6 105x6 130x6

Rev pec dec
50x10x3s

Lockouts
95x10 135x10 155x6

Alt hammer curls
50x10x2s


***************************************************

8/14/04 8/11/4 shoulder rehab day 2 3 set x 10 reps / 1 set x 8 reps slow 6/6 tempo

Dip machine
130x10 130x10 130x10 130x8

Rev. bench press
55x10 55x10 55x10 55x8

db press
30x10 30x10 30x10 30x8

db fly's
20x10 20x10 20x10 20x8

DB Straight arm pullover
40x10 40x10 40x10 40x8

Floor Press
65x10 65x10 65x10 65x8

Cuban curls
bx10 bx10 bx10 bx8

Rotator cuff roll
50x10 50x10 50x10 50x8

*********************************

8/14/04 Squat day

Box squats
135x2 225x2x9sets

Hypers
x8

One are row machine, alternating
R: 45x8 90x8 180x6 225x6
L: 45x8 90x8 180x6 225x6

Ham machine
90x6 135x6x2

Curl bar curls
35x8 45x8 75x8

Rev curl bar curls
45x8 75x8

Rack lockouts 3-4"
135x10 225x10

Pull throughs - I'm not sure if I'm doing these correctly.
30x10 60x10 95x10

 

[w8lifterchick]

Here's a page on pullthroughs.
http://www.weightliftingdiscussion.com/pullthrough.html
you're workouts are looking good btw. keep it up.

 

[Parabellum]

Thanks G!

 

[Parabellum]

Dropped the weight.

8/22/04 shoulder rehab day 1 x10x3sets Slow 6sec up 6 sec down

Dip machine
150x10 150x10 150x10

Rev. bench press
75x10 75x10 75x10

db press
35x10 35x10 35x10

db fly's
25x10 25x10 25x10

DB Straight arm pullover
50x10 50x10 50x10

Floor Press
85x10 85x10 85x10

Cuban curls
Bx10 Bx10 Bx10

Trap shrugs - super setted front & back
90x20/20 180x20/20 270x20/20

 

[Parabellum]

8/25/04 Day 4 shoulder rehab x10x4 x11x1

Bad day


Dip machine
150x10x4 x11 - ok some pressure

Rev. bench press
75 x10x4 x11 - ok until the last 2 sets then worn out

db flyes
25x10x4 x11 - tired, tiny ache

db press
35 x10x3 - starting to really ache


Cuban curls
bx8 - worn out and starting to ache

DB Straight arm pullover
skipped

Floor Press
skipped


I'm not sure what I'm doing wrong.
Possible problems:
1. Maybe I do not sleep enought
2. My protien intake fluctuates
3. Maybe I'm doing too much weight, some exercises feel good until a certain set or rep.
4. Maybe I'm doing too much weight when I do my modified westside routine.
5. Maybe moving up too fast in the squat is causing too much pressure in the area.


I'm lost here. No med insurance, VA docs clueless, no real rehab program.

 

[Parabellum]

8/31/04

Front lat raises
thumbs up - 5x10
thumbs down - 3x10
thumbs side - 5x10

Side lat Raises
thumbs up - 5x5 painfull, dropped to 3lbs - no pain
thumbs down - 3x10
thumbs side - 5x10

bent over lat raises
thumbs up - 5x10
thumbs down - 3x10
thumbs side - 5x10

Overhead db press
10x10 each arm

L's
face down both arms 10x10
right side v1 10x10
left side v2 10x10
right side v2 10x10
left side v1 10x10

Cuban row - db
10x10 each arm

face down shurgs of incline bench
25x10 40x10

standing 45 degree push ot sides exercise
15x10

reg bench 6/6 sec
bx10

rev bench 6/6 sec
bx12 65x12 - some pressure no pain.

Pulldowns clise grip v bar
50x8 100x6 150x6 200x6

French press
40x10x3

Preacher curl machine
35x15

db shrugs
50x20

This sucks

 

[Parabellum]

Started a new log: http://www.elitefitness.com/forum/showthread.php?t=362091