Printable View
Yeah, stretching is important but easy to skip. I do at least a minimal 5 minute stretching session after every workout, which usually adds up to 6 days per week. Of those six days, I usually break out the foam roller. There are several stretches I do during the work day if the IT band has been bugging me.
Upped weight for both dips and hammer curls
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
But you should always stretch before activitiesQuote:
Originally Posted by Thug
Approximately 7.5m run this morning including the Parkrun.
That doesn't sound as far as usual. Keep it up twin peaks is a day closerQuote:
Originally Posted by Thug
I have a 15k or thereabouts planned for Sunday morning.Quote:
Originally Posted by whoever
My run ended up being 15.6k. It was nice to do a long run on the road for a change, mind you, with all the rain we've been having recently, running off-road today would have been a mudfest.
And if it had happened, it would had been a bonus, free added resistanceQuote:
Originally Posted by Thug
I was supposed to do an 5k race on the track with a group of friends yesterday but had a mishap on Friday. I need a couple of days to let thing heal up. I guess i could look at this as a rest period in my training schedule.
Yep, its a restQuote:
Originally Posted by Leatherstockiings
Upped weight for static holds
Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 35kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 17.5kg x10 x4 @2min
Shoulder press 60kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 15kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 170kg x12 x4 @1min
Static barbell holds 150kg for 15 sec x 4 @1min
60kg per shoulder? For shoulder press?Quote:
Originally Posted by eddy79
Squats
135x5
185x5
225x5
275x5
315x5
Romanian Deadlift
135x5
185x5
225x5x3
Ab Wheel
10x3
One-legged squats
BW x10x3
60kg or about 130lb barbellQuote:
Originally Posted by whoever
It was really warm this afternoon and I needed to take off a couple of hours for time worked this weekend-perfect timing for a trail run. I tackled a couole of long hills on a 3.5 mile loop.
That seems like alot on a single shoulder 100 lbs. is pretty difficultQuote:
Originally Posted by eddy79
Telling me. I'm using that for flat press with dumbbells but as is a barbell is only about 65lb a side. Doing them seated does keep it more isolated to the shoulder and my shoulder wouldn't take much more atm anywayQuote:
Originally Posted by whoever
Yes , I am talking about doing then flat.Quote:
Originally Posted by 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.Quote:
Originally Posted by eddy79
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.
I did a toughish 8km trail run this evening.
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
This evening's cardio was a 2.25 mile run with five 30 second intervals.
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
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.Quote:
Originally Posted by TheSatch
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.Quote:
Originally Posted by eddy79
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?Quote:
Originally Posted by 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.
An 8km run this morning including the local Parkrun. Took it relatively comfortably as I have a 20km trail race tomorrow.
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.
https://uploads.tapatalk-cdn.com/201...9ab5e62180.jpg
I did a five mile trail run this afternoon. I was feeling a little tired by the end after a couple of long hills. The weather was glorious.
20 mile bike ride today. It felt good!https://uploads.tapatalk-cdn.com/201...d15ace59e9.jpg
Where did you end up looks like its getting ready to rainbQuote:
Originally Posted by Mrchick
Just noticed your shirt... Lol.
That's the Sacramento River behind us. It's been raining for weeks and we had a clear morning. It supposed to storm again tonight.Quote:
Originally Posted by whoever
I like the shirt too. Thanks.
The 20km trail run ended up being 18.9km of tough technical rocky trails.
Total ascent of 786m and I finished in 2:40 although actual running time was 2:29
I'm stuffed!!
I may have had it but I am unsure. I broke my left arm badly and dislocated the elbow when about 10. I may have done it then but really am unsure. The whole lot seems to pivot up near the shoulder and has done for a long time that I am aware of.Quote:
Originally Posted by TheSatch
For some reason I was looking for the k street bridge, guess I can't recognize the sac of tomatos river without it. How's the bike trail out by Folsom?Quote:
Originally Posted by Mrchick
Did u rest for 20 minutes?, the great Thug rest, say it so...Quote:
Originally Posted by Thug
I enjoy the bike trail a lot. Part of it is flooded right now.Quote:
Originally Posted by whoever
We don't have a K street bridge. You'll get pretty wet if you try to cross the river at K[emoji3]
Haha, the difference is 11 minutes.Quote:
Originally Posted by whoever
I did stop at the final water point around the 14.5km mark for a couple of minutes but I think the largest proportion of the difference comes from me actually climbing down the rocky terrain too slow for the Sunnto to register movement :D
I have set up the watch to auto-pause, so if there is very little movement, the watch will pause.
Here is the profile of the run..
Attachment 258540
