MM Training Log

[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.