My Training Log

[jennifer778]

thank you soooo much jen! I do have a knight in shinning armour trying to save me currently so thats nice. but i love having the support of you guys here!

this morning felt great! glad to start getting back in my routine. didnt do any pull ups though haha

Oh that's so good. Good to have good friends. Glad you felt good in the gym!! Hang in there!! Don't worry...we will be able to do some good pull ups

 

[Jen10]

"rotator cuff and capsule have been moved and I have screws that hold my labrum on. So I have very slow progress on anything left arm related. Kinda sucks but progress is progress."
Sound exactly like what I had done to my right side sista. You can make a full comeback. Just take your time and do it right.

you too?! ppl think im bionic or something when they see my scars lol. i guess im having trouble with the doing it right part. ive made alot of progress in the last 6 months for sure but i still get a pinch with anything overhead ie ohp or pullups. and i cant sleep the same night i do biceps or shoulders because of the pain i get at night in the middle of my arm. :/

 

[Cutiebolic]

you too?! ppl think im bionic or something when they see my scars lol. i guess im having trouble with the doing it right part. ive made alot of progress in the last 6 months for sure but i still get a pinch with anything overhead ie ohp or pullups. and i cant sleep the same night i do biceps or shoulders because of the pain i get at night in the middle of my arm. :/

Hey Jen!

Be gentle but consistent. I killed my body for years and finally got good results when I learned to put in a 80% effort every damn day.

Work as hard at PT as you would for your most sought after goal. Your motivation is inspiring! Keep your chin up!

xo

 

[Jen10]

Hey Jen!

Be gentle but consistent. I killed my body for years and finally got good results when I learned to put in a 80% effort every damn day.

Work as hard at PT as you would for your most sought after goal. Your motivation is inspiring! Keep your chin up!

xo

thanks cutie! ive kind of killed my body with softball for years and i feel like im finally listening to it and pulling back some but im a bit hard headed at times. lol...problem i have is my shoulder is fine during my workout and ALL day its just starts hurting literally when i get in bed soo weird but its ,uch much much better than it was 6 mon ago. i was taking pain pills to sleep.

thanks for the support!! xo

 

[obsessedwliftin]

Ok here we go:
Do a warm up like elliptical or whatever Cardio you like best. 10 min. This will get the blood flowing to those legs.
Barbell Squats - 1x20 wu
1x15
1x12
1x10
1x8
1x6
Ramp up weight each set.

Leg press- 1x15
1x12
1x10
1x8
1x6
Lying leg curls- 5x15
Drop set 5th set to failure at each weight.

Db walking lunges- 4 sets total 20 each leg with a weight you can keep good form with.

Calf raises 5x15 on whatever machine you are comfy with. I use a barbell but you might have one you prefer.

This is alot of volume so be conservative with your weight at first. I know you are used to more exercises than this but trust the process. Let me know what you like and what you don't after you try it and we can adjust. I personally do 5x15 leg extensions in addition to this but zed hates those and if you have knee issues they can be rough.




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[slat1]

"rotator cuff and capsule have been moved and I have screws that hold my labrum on. So I have very slow progress on anything left arm related. Kinda sucks but progress is progress."
Sound exactly like what I had done to my right side sista. You can make a full comeback. Just take your time and do it right.

I completely dislocated my left arm and shredded my labrum entirely. I had the orthopedic surgeon from an NFL team do the surgery. He said it tied the worst he has ever seen. I had the SLAP and Bankhart (sp?) tears. He sowed it up, put in for ankors and cleaned up my bicep tendon.
*The drill broke off in my bone. Its still in there.
My left shoulder is amazing now!!! I wish my right was as good.

 

[zedhed]

"I personally do 5x15 leg extensions in addition to this but zed hates those and if you have knee issues they can be rough."

Dam right I do!
Bro Ima tellin you get off that dam leg extension machine then then burn that sum bitch up! Like with real fire.
The leg extension machine is responsible for more ruined knees then any other pc of gym equipment.
Dont use it!
Dont look at it!
Dont think about it!
Trust me, do front squats if you are concerned about your quad development. They like any squats done correctly promote good knee health.

 

[obsessedwliftin]

"I personally do 5x15 leg extensions in addition to this but zed hates those and if you have knee issues they can be rough."

Dam right I do!
Bro Ima tellin you get off that dam leg extension machine then then burn that sum bitch up! Like with real fire.
The leg extension machine is responsible for more ruined knees then any other pc of gym equipment.
Dont use it!
Dont look at it!
Dont think about it!
Trust me, do front squats if you are concerned about your quad development. They like any squats done correctly promote good knee health.

See I know my bro. Lol I am front squatting to sir. But you're right you're right. Lol now critique the rest of th workout bro. It is a great mass builder bro and that is what she asked for bro.

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[Jen10]

I completely dislocated my left arm and shredded my labrum entirely. I had the orthopedic surgeon from an NFL team do the surgery. He said it tied the worst he has ever seen. I had the SLAP and Bankhart (sp?) tears. He sowed it up, put in for ankors and cleaned up my bicep tendon.
*The drill broke off in my bone. Its still in there.
My left shoulder is amazing now!!! I wish my right was as good.

yup...thats what i did basically. 11 dislocations in high school that tore my capsule, 6 anchors for that. tore my labrum off. 2 screws for that. then dislocated it and tore my labrum off again. no extra parts left in me that im aware of lol. sorry to hear that kinda nice knowing someone else has shared my pain though

 

[Jen10]

Ok here we go:
Do a warm up like elliptical or whatever Cardio you like best. 10 min. This will get the blood flowing to those legs.
Barbell Squats - 1x20 wu
1x15
1x12
1x10
1x8
1x6
Ramp up weight each set.

Leg press- 1x15
1x12
1x10
1x8
1x6
Lying leg curls- 5x15
Drop set 5th set to failure at each weight. drop on leg surls not leg press correct? same weight each set?

Db walking lunges- 4 sets total 20 each leg with a weight you can keep good form with.

Calf raises 5x15 on whatever machine you are comfy with. I use a barbell but you might have one you prefer.

This is alot of volume so be conservative with your weight at first. I know you are used to more exercises than this but trust the process. Let me know what you like and what you don't after you try it and we can adjust. I personally do 5x15 leg extensions in addition to this but zed hates those and if you have knee issues they can be rough.




Sent from my DROIDX using EliteFitness

Looks good to me! def not as many excerises but if i get mass then it works for me! zed already took me off extentions! lol....all of the above will also effect my butt in a positive nature im assuming? im hoping