Ciscokid1024's log - weight loss & strength training

I dislocated/tore my right shoulder 20 years ago doing incline dumbell bench press.
I saw a doctor back then and got a cortisone shot and did some rehab, but it has never been the same. My shoulder partially pops out 10-20 a day now. Not out like "Lethal Weapon" but just a small partial pop out which I just shrug back in. So the shoulder is always loose. When I do anything involving the shoulder I really have to concentrate and focus on staying tight or it will pop out.
I haven't talked to a doctor about it lately, but I always hear that surgery could just make it worse so I just live with it.
I am thinking of going to a doctor if it doesn't get better, but the Diesel Crew shoulder rehab protocol seems to be helping. I just have to be smart and not relax the shoulder while lifting.
 
Start 11:55 am
End: 1:15 pm
warm-up: 7 min on step machine, heartbeat up to 161
Knee prehab: band, step ups, stretch
Shoulder prehab: Diesel crew - Incline DB retraction, Prone Y's, Prone Internal Rotations

All weights in pounds

Squat 10x45, 5x135, 5x185, 5x205, 5x225, 5x225
Barbell Bench Press: 10x45, 8x135, 5x185, 3x5x205
BOR: 10x45, 5x95, 5x105, 5x115, 5x125, 5x135
Dips: 0

My legs still felt sore from Friday. I didn't feel very strong, but I was able to squat as much as I did on Friday, so that was good. My lower back felt tight and a little painful. It has felt that way during the last 3-4 workouts since I threw in some good mornings during a warm-up. I am hoping the lower back is getting stronger and the pain will go away soon. If not, I may have to take a workout or two off, or just back off the weight for a workout or two. We'll see.

On the Bent Over Rows I went lighter since my right lat still hurts from pulling it on Friday trying to do a pull-up negative. Hopefully it will feel better by Wednesday.

I didn't do any dips because my shoulder felt squirrelly. Decided to skip it this time and rest the shoulder.

Edit: after workout, while eating, I did some grip work with Heavy Grippers:
Both hands:
10x100
10x150
3x10x200
5x250 partial - can almost close it with my right; about 1 1/2" from closing with left.
 
Start: 11:50 am
End : 1:00 pm

Warm up; 7 min on Step machine heartbeat around 140 - felt tired so didn't go too fast

Knee prehab: band, step ups, stretch
Shoulder prehab: Diesel crew - EQI Push-ups, Prone T's, Plate Halo's

Squat: 5x45, 5x115, 5x135, 5x225, 5x245* , 5x185 * new ATG PR
OHP: 10x45, 5x65, ,5x85, 3x5x115 - didn't feel strong
DL: 5x135, 5x255 Felt tired and right lat hurts so stopped
BOR, reverse grip: 3x5x135 - Right lat felt weak, but I was able to do these. I won't even try pull-ups again until the lat feels healed and stonger.
 
Start: 11:20 am
End: 12:45 pm

warm-up: 7 min on bike - heartbeat up to 151
knee prehab: band stretches, step ups
Shoulder prehab: Dieselcrew - DB retractions, DB protractions, Posterior capsule stretch - I can really see the difference with this one, My left arm can touch the wall, but my right is 5-6 inches away.

***NOTE*** I went to a different branch of the gym I go to becuase they have a dip/pull-up assist machine and I wanted to see how far away I am from doing full regular dips. I used to like going to this gym on leg day becuase they have a smith machine and a leg press. Now I am used to doing ATG free weight squats so I didn't want to do smith machine squats.

So I did front squats by first doing a power clean and I did some zerchers too. My training partner couldn't do the front squats becuase his wrist is not flexible and it hurt so he did his squats on the smith machine, but he didn't like it. I tried one set on the smith machine but it just felt wrong.

Front Squats: 6x45, 5x45zercher, 5x5x135, 6x135 zercehr - I could not zercher the weight off the floor and there is no squat rack so I put the bar on the preacher curl apparatus and zerchered up from there - felt pretty good.

Barbell Bench Press: 5x135, 5x185, 5x205, 5x215, 5x225

BOR: 5x135, 5x135, 3x5x155

Dips: 2x100lbs assist x5. 85lbs assist x5 - just shows I have a long way to go.
 
Start: 12:07 pm
End: 1:23 pm
warm-up: 7 min on step machine - heartbeat up to 157
knee pre-hab: Band work and step ups
shoulder pre-hab: DieselCrew circuit 2: DB cuban rotations, Band external rotations, Band pull-aparts, band dislocates, band presses

Squat: 10x45, 5x135, 5x185, 5x225, 5x225, 5x245* needed a little help on last rep
OHP: 10x45, 5x85, 5x105, 5x125, 4x135* recent PR, but wish I could have gotten all five
Deadlift: 5x135, 5x225, 5x365* recent PR
Underhand BOR: 12x135
pulldown 10x100

I am putting * recent PR becuase I had lifted a little more weight when I was 19-20 years old, but recently (39 years old) these are the best numbers I have put up. I also weighed a lot less back then, 205-210, instead of 280-285 so it was a little more imppressive back then. But I am making progress and hopefully with the Precesion Nutrition plan the weight will come off!!! :)
 
Nice lifting! Our DL are at the same spot, but you are ahead on everything else. :-(
 
AbdominalSnoman said:
Nice lifting! Our DL are at the same spot, but you are ahead on everything else. :-(
Click to expand...

Thanks! I guess it is the muscle memory. When I was 20 I did some powerlifting workouts and at a bodyweight of 210 or so my best lifts were: Bench 265, Deadlift 405, and squat 365.
But I didn't stick with it so even though I have lifted on and off over the last 20 years this is the first time I am really working on the big three and working out consistently.
I really want to lose weight though so if my weight goes down and I can't lift as much I will be ok with that. I don't think I would ever be able to put up big numbers anyway.

But it is fun to lift some heavier weight! :)
 
Start: 11:55 am
End : 1:25 pm

warm-up: 7 min on step machine- heartbeat up to 159
knee prehab: bands and step-ups
shoulder prehab: dieselcrew circcuit 3: pull-up retraction, BB OH Shrugs, Push-up plus, Posterior capsule stretch.

Squat: 5x45, 5x135, 5x185, 5x225, 5x245, 5x275** ATG PR - felt pretty good.
BB BP: 10x45, 5x135, 5x185, 5x225, 5x235**, 5x185 **Recent PR
BOR: 5x115, 5x135, 5x155, 5x185 - not 100% sure about the weights becuase I had to use a short barbell that I think weighs 35 llbs, but it could weigh 25, not sure.
Dips: 3x5 partial - still weak and scared to hurt my shoulder so I am only going down about 6 inches or so.

I had to finish up quick becuase I had a meeting, but I called and told them I would be late.
Ended up 40 minutes late. :redface: But no one was mad so no harm.
 
:redface:Start 12:05 pm
End: 1:30 pm

warm-up: 7 min on step machine heartbeat up to 158
leg pre-hab: bands and step up
shoulder pre-hab: Dieselcrew Circuit 4 - incline DB retraction, Prone Y, Prone Internal rotation

Squat: 5x135, 5x225, 4x315 ** **ATG PR - went down for 5th and didn't come up.:redface:
but happy I got 4 - 40lbs PR. :D -- edit: actually I don't think these were fully ATG. Usually I go way past parallel and my butt touches calves. These were past parallel, but not touching calves. Still good, but I would like to go deeper next time. I was a little afraid of the weight. Also, I didn't use any support for any lifts. Just chalk for the DL.

Zercher Squat: 5x135, 5x185, 5x185 - I just did these becuase they are fun, but I can really feel them working my core and my quads are sore. :)

OHP: 5x95, 5x115, 5x135, 2x155 (too heavy to do 5) 5x135

DL: 5x225, 2x405 ** ** recent PR - tried to do one more, got it off the ground, but that was it. Felt good though. Used chalk for the first time. I didn't know if it was allowed at the gym, but I asked and it is. Really helps the grip. edit: actually I think this is my real PR. I know I never lifted more than 405, and I think two reps is the best I have ever done. Woohoo!!

Pull-ups: On the advice of AbdominalSnoman and others I did some pull-ups with a band. I borrowed it from a Personal Trainer. I really like it I am going to buy one. The PT recommended wwww.ironwoody.com - ironwoody bands or www.elitefts.com - jump stretch bands.
Either way I am definitely getting some.

3x5xBW with bands.

Really enjoyed this workout. I am tired and sore and ready for the weekend. :D
 
Goddamn, you're making some sick progress. I'm glad the band pull-ups worked for you.
 
Donut62 said:
Goddamn, you're making some sick progress. I'm glad the band pull-ups worked for you.
Click to expand...

Thanks! It was fun to do some pull-ups even though I still feel really weak with them. I am going to order a band and keep working on it though.
 
ciscokid1024 said:
:redface:Start 12:05 pm
End: 1:30 pm

warm-up: 7 min on step machine heartbeat up to 158
leg pre-hab: bands and step up
shoulder pre-hab: Dieselcrew Circuit 4 - incline DB retraction, Prone Y, Prone Internal rotation

Squat: 5x135, 5x225, 4x315 ** **ATG PR - went down for 5th and didn't come up.:redface:
but happy I got 4 - 40lbs PR. :D -- edit: actually I don't think these were fully ATG. Usually I go way past parallel and my butt touches calves. These were past parallel, but not touching calves. Still good, but I would like to go deeper next time. I was a little afraid of the weight. Also, I didn't use any support for any lifts. Just chalk for the DL.

Zercher Squat: 5x135, 5x185, 5x185 - I just did these becuase they are fun, but I can really feel them working my core and my quads are sore. :)

OHP: 5x95, 5x115, 5x135, 2x155 (too heavy to do 5) 5x135

DL: 5x225, 2x405 ** ** recent PR - tried to do one more, got it off the ground, but that was it. Felt good though. Used chalk for the first time. I didn't know if it was allowed at the gym, but I asked and it is. Really helps the grip. edit: actually I think this is my real PR. I know I never lifted more than 405, and I think two reps is the best I have ever done. Woohoo!!

Pull-ups: On the advice of AbdominalSnoman and others I did some pull-ups with a band. I borrowed it from a Personal Trainer. I really like it I am going to buy one. The PT recommended wwww.ironwoody.com - ironwoody bands or www.elitefts.com - jump stretch bands.
Either way I am definitely getting some.

3x5xBW with bands.

Really enjoyed this workout. I am tired and sore and ready for the weekend. :D
Click to expand...

http://www.ironwoodyfitness.com/ is the address. I'm afraid of what might be on the other site. Nice work BTW.
 
I ordered two bands from elitefts.com; the light one and a mini flex band. I am pretty sure I used the light band today and I figure as I get stronger I can use the mini one.
 
Start: 11:20 am
End: 12:45 pm
warm-up: 7 min on step machine HB up to 153
Leg pre-hab: bands, stretch, step-up
Shoulder pre-hab: EQI push-up, prone T's (retraction 1st), Plate Halos - DieselCrew circuit 5

Squat: 5x135, 5x225, 0x315, 3x5x225 - didn't feel too strong so I stayed at 225 and kept my form good: ATG with a little pause at the bottom.

BB BP: 5x135, 3x5x225, 7x225 - felt pretty good

BOR: 10x135, 4x5x185

Dips: 3x5 partial - still working on these; scared to go to low but so far my shoulder feels ok. Probablly went down 6 inches consistently.

Note*** my right knee felt a little gimpy from bowling over the weekend. I was using terrible form and tweaked my knee. I started paying attention to my form and my knee felt fine, and I started bowling better. Not good, just better. :)
Hopefully the knee will feel better by Wednesday.
 
I strarted out the day with the XTrainer Morning GPP. RIght after waking up I did:
2 circuits
10 good mornings -bw
10 Push-ups
10 leg curl-up crunches (not sure what the right name is for this)
10 DB BOR's
10 squat + OHP w/dumbels
took 6 minutes

I want to get my ****blolism going so I am doing Precesion Nutrition and I read XTrainer's post about Morning GPP so I thought I will give it a shot for a few weeks and see how I feel.

Workout:

Start: 11:25 am
End: 12;55 pm
warm-up: 7 min on step machine - hearbeat up to 157
Leg Prehab: bands, stretch, step-ups
shoulder prehab: DieselCrew Ultimate 2 min shoulder warm-up - felt good. :D

Squat: 5x135, 5x225, 5x235, 5x245, 5x250
- I wanted to really work the form on these so they were all ATG - felt really good. (a PT told me not to go all the way down and I just told him he was wrong. There is another PT there who is an advocate of ATG so I told him to talk to him.

OHP: 5x65, 5x135, 5x135, 5x135, 3x135

DL: 5x135, 5x405 ** ** New PR for reps at 405. Woohoo!!!
- felt good. I think I kept good form except for maybe the 4th rep, but I pulled it together for the 5th. Feel good. Thighs are sore from squating, but my lower back and traps feel fine.

BOR: 5x135, 5x185, 5x205

Heavy grippers 200lbs 5x5 with each hand. I can close the 200 fairly easily with my right hand but it's alot harder with the left. I think I will start doing the 250 next week and see how it goes.
 
Start: 11:20 am
End: 12:45 pm

warm-up: 7 min on step machine heartbeat up to 158
Knee-hab: band TKE's, step-ups, squat stretch
shoulder pre-hab: Diesel crew ultimate 2 min warm up: Y,T,W,L, L+ER, Scarecrow, Skiers, Posterior flyes with 12 lbs DBs

Front squat: 5x65, 5x95, 5x145, 1x225, 3x185
Zercher squat: 5x135

BB BP: 5x135, 5x225, 4x250, 4x250, 2x250 - almost a 5 rep PR, but I couldn't get the last rep! dammit! Still, I felt good. It was almost a 15lbs 5 rep PR.

BOR: 5x135, 5x185, 5x205, 5x225, 5x225 - had to cheat a little on these

Dips: 1x4 with a mini-band. shoulder felt iffy, so I stopped.
 
Start: 12:15 am
End: 1:25 pm
warm-up: 7 min on step machine - hearbeat up to 159
Leg Prehab: bands, stretch, step-ups
shoulder prehab: DieselCrew Ultimate 2 min shoulder warm-up - felt good.

Squat(ATG): 5x135, 5x185, 5x225, 5x250, 5x250, 5x250

OHP: 5x65, 3x140, 5x140, 3x140, 2x135

DB Shrugs: 15x45, 15x65, 25x80

Pull-ups with a Band: 5x, 4x, 5x

Heavy grippers: 5x100, 5x150, 5x200, 5x200, 0x250, 5x200
 
How do you like the band pullups? I ordered a light band from eliteFTS and a CoC #2. It should be here in a day or two.
 
I can't do pull-ups on my own so the bands are great. My arms and back are a little sore today just from the 3 sets of pull-ups I did yesterday. I have been trying to go as heavy as I can when I do BOR's, but for some reason I seem to get a lot more sore doing pull-ups.

I got the light band also. I tie it to the pullup bar and then put one foot in and try to drop all the way down with my leg locked and then use the band and pull up as fast as I can. That way I have some momentum when the band is no longer helping much and I try to pull myself up as high as possible.

AS, you said your arms are so long that you can't do a dead hang and not touch the ground on your pull-up bar. In that case I would put one or both knees in the band and try to go all the way down and power up as fast as you can.

Let me know how it works when you get your bands.
 
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