Today's Workout Thread

[Leatherstockiings]

Lower body routine:

Single leg squats 2x6
Dumbbell squats 2x10
Alternating lunges 2x8
Rear lunges 2x8
Bridges 2x30 seconds
Crunches 2x30
Planks 2x1 minute
Single keg balance 2x30seconds, each leg
Side leg raises 2x8, each side
Clamshells 2x8, each side

[Leatherstockiings]

This evening's cardio was a 2.25 mile run with five 30 second intervals.

[eddy79]

Back squats 100, 110, 120, 130 x 10 @2min
Straight leg deads 80, 90, 100, 110 x 10 @2min
Leg extensions 35, 45, 55, 65 x 10 @1min
Single leg curls 25 x10 x4 @1min

Bench dips +40kg x10 x 4 @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 55, 60, 65, 70 x 10 @1min

Ez bar curl 37.5kg x10 x4 @2min
Dumbell hammer curl 17.5kg x 10x 4 @1min
Dumbell incline curl 12.5kg x 10x4 @1min

[eddy79]

I obviously don't know your history or your training program, but I would take it easy if I were you. I hyper-extended my elbow playing rugby a few years ago, and because I didn't take a break from training, it was a 9 month recovery instead of 3.

One thing you could look into that a guy on one of the other forums I'm on is doing is stem cell therapy. He tore multiple soft tissues in his shoulder, they expect him to make a full recovery within 10 weeks. The downside is insurance doesn't cover it and it's $5000.

It is a physical anomaly causing the problem. It is my left shoulder. Normally when moving the shoulder the rotator cuff muscles help. They obviously attach to the shoulder blade. My shoulder blade isn't fixed at the bottom on the left and rolls up and out meaning these muscles in the back aren't doing much as the anchor is moving so that they don't really stretch or contract as the whole lot moves. It has been like this as long as I can remember but has never been a issue. Now it is and I know the cause I am trying to strengthen muscles that have been basically unused so will probably take a while. Same old story didn't know it was a problem till it was a problem.

[TheSatch]

It is a physical anomaly causing the problem. It is my left shoulder. Normally when moving the shoulder the rotator cuff muscles help. They obviously attach to the shoulder blade. My shoulder blade isn't fixed at the bottom on the left and rolls up and out meaning these muscles in the back aren't doing much as the anchor is moving so that they don't really stretch or contract as the whole lot moves. It has been like this as long as I can remember but has never been a issue. Now it is and I know the cause I am trying to strengthen muscles that have been basically unused so will probably take a while. Same old story didn't know it was a problem till it was a problem.

Sounds like you have it pretty well in hand, it sounded like it was from an old injury or something. Out of curiosity, did you never have that connective tissue? I agree that strengthening the surrounding tissue would definitely be the way to go.

[Leatherstockiings]

This morning's upper body routine:

Dumbbell Press 10
Pushups 3x15
Swimmers Press 2x8
Bench dips 10
Dumbbell triceps extensions 10
Dumbbell rows 10
Front/side raises 10
Supermans 2x10
Russian twists 2x15, each side

This afternoon I went for a 2 mile hike scouting an old trail.

[whoever]

This morning's upper body routine:

Dumbbell Press 10
Pushups 3x15
Swimmers Press 2x8
Bench dips 10
Dumbbell triceps extensions 10
Dumbbell rows 10
Front/side raises 10
Supermans 2x10
Russian twists 2x15, each side

This afternoon I went for a 2 mile hike scouting an old trail.

What was your break between sets? Was it the same every time?

[Leatherstockiings]

I do my strength training routine like a circuit, going down the list. I try to go between ten and thirty seconds between exercises, more if I need to adjust weight or go outside for jump rope or do squat jumps. I don't rest between sets except for taking a drink of water or changing music.

[Thug]

An 8km run this morning including the local Parkrun. Took it relatively comfortably as I have a 20km trail race tomorrow.

[Thug]

I got the bike frame back late yesterday afternoon, so spent most of last night rebuilding. I'm just waiting on the Surly stickers which I should get early next week.