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  1. #1
    Join Date
    Sep 2007
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    West Side
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    Stat's Road to the Hall of Pain

    I've been an advent goer to the gym pretty much my whole life. I was deep into athletics growing up until a demolished my shoulder which basically ruined life for me. I got back into the gym a few years ago until I had my second shoulder surgery in January, and am now just trying to pick up the pieces and get back into things. I'm starting off real light to just get things woken up and have never really tracked progression other than what I see myself doing in the gym. So I thought I'd start tracking my progress back to full capacity and hopefully over it.

    Key point: my range of motion in my shoulder is basically gone. I went to a personal trainer for about 3 months just trying to regain some of it, but the truth is, I cannot even put my arm over my head, scratch my back etc. without it dislocating. So I'm really starting light with the weights in order to not aggravate anything and just get comfortable with the motions again.

    Thanks in advance and any advice, tips in my routines which I'll post will of course be appreciated.

  2. #2
    Join Date
    Nov 2010
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    Bellingham, WA
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    That's awful man sorry to hear that.. Best advice I can offer is just stick to cardio

  3. #3
    Join Date
    Sep 2007
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    Quote Originally Posted by Thumper 88 View Post
    That's awful man sorry to hear that.. Best advice I can offer is just stick to cardio
    I've actually really gotten into cardio but I need to strengthen everything else, especially my upper body to jus make sure things stay tight so my shoulder doesn't bother me.

    1. My first entry though ends quickly haha. I had a ****** sleep and had to work this morning before school and just had nothing in the tank. The pharmassault did nothing as a Tried some dumbbell press but I had nothing in the tank and just decided to go home eat and goto bed. Tomorrow ill have something actually to put in here.

  4. #4
    Join Date
    Sep 2007
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    West Side
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    2. 30mins on the treadmill running at a decent pace. Almost 3 miles.

    Lat pulldown
    16x1 at a 100
    12x3 at 120
    7x1 at 130

    Upright seated row
    16x1 at 100
    14x3 at 120

    Machine lat pulldown
    16x4 at 90

    Triceps rope pulldown
    14x1 at 60
    8x1
    7x2 at 70

    Reverse handTriceps press
    Start at 80, then 50, then 35x3

    I didn't feel that bad but I'm like 40 or 50 pounds light on literally everything so it's going to take some time toget back to full strength. The triceps results are painful to look at. It's the funniest feeling to be doings reps, and then suddenly it's like you can't do any. Oh well it'll take time.

  5. #5
    Join Date
    Sep 2007
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    West Side
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    3. Warmup 30 min run
    Warmup lat pulldown 90lbs 3x16

    Seated Shoulder press universal 70lbs then whatever the bar is
    3x12-8-6
    80lbs 1x4

    Dumbbell bent over upright row 50lbs 2x12 1x10
    Tension rope lateral raises 3x12

    Seated row 100lbs 2x12 1x10

    Abs

    Basically ran completely out of gas after seated row. Didnt feel that bad today but still real light on the weight. Really burn out in the middle of reps so that tells me endurance is weak. Seated row changed hand position as opposed to other times I've done it. Tension rope is really all I can do for lateral raises because my shoulder doesn't go straight up. Overall wasn't that bad compared to other days. Could tell I got dieseled Saturday night tho. Was sweating JD.
    Last edited by statquo; 09-22-2014 at 05:58 PM.

  6. #6
    Join Date
    Sep 2007
    Location
    West Side
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    4,625
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    1500
    4. 30min run
    100 lbs 3x16 seated row

    Dumbbell arm curl
    4x8 30 lbs
    2x4 35 lbs

    Inclined bench hammer curls
    3x6 25lbs
    Cable bar curls
    3x8 60 lbs
    Tension rope curls
    3x16
    Standing dumbbell side bends
    3x20 40lbs
    Abs

    First time doing arms in a long time so things were real rusty. Lots of stress on my elbows I felt doing inclined hammer curls. About 25-30 pounds light with arms but felt I gave it a good effort. I'm sad cuz of how soft I've gotten in relation to abs

  7. #7
    Join Date
    Sep 2007
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    West Side
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    5. 30 min run
    Lat pulldown 110lbs 3x16

    Seated unversal shoulder press
    70lbs the whatever bar is
    4x8-8-6-4

    Standing barbell upright row
    85lbs 1x10
    95lbs 3x8-6-4

    Seated row
    110lbs 4x14-12-10-10

    Dumbbell front raise
    20lbs 3x18 each arm

    Dumbbell skullcrushes
    40lbs 3x16-12-6

    Bench dips
    3x16-16-10

    Doubled down on shoulders and probly arms this week. gotta make sure things are tight before starting into upper and dont think i forgot about legs. Felt prett good today. Tried making sure I gassed out on each set as the numbers showed. Was a huge ***** and didnt do abs but felt like a pretty good shift put in. Shoulder felt a bit uncomfortable doing seated uni press but whatever just gotta incline the bench a bit more.
    Last edited by statquo; 09-25-2014 at 09:44 PM.

  8. #8
    Join Date
    Sep 2007
    Location
    West Side
    Posts
    4,625
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    1500
    6. 20min run (knees were killing me)
    Lat pulldown
    110lbs 2x16 120 1x8

    Seated concentration dumbell curl
    35lbs 3x8 1x6
    40lbs 1x3

    Seated row
    110lbs 3x16 1x12

    Alternated dumbbell curl
    30lbs 3x6
    25lbs 1x5

    Tension rope curl
    3x20

    Abs

    I really had to improvise a workout today cuz there was a lot of people hoarding **** so I kinda did what I could in the amount of time i had. Felt alright burned out towards the end. Felt good considering i got annihilated this weekend.
    Last edited by statquo; Yesterday at 10:48 PM.

  9. #9
    Join Date
    Jan 2009
    Location
    Canada
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    Lat pulldown everyday?

  10. #10
    Join Date
    Sep 2007
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    West Side
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    Quote Originally Posted by BranWingss View Post
    Lat pulldown everyday?
    Ya I like to warm the lats up before doing anything.

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