06/02/08
Thanks to everyone for your advice on the shoulder issue. I need to try some different variations on the military presses in order to take some strain off the joint. Also, I have been doing some rehab work on the shoulder (face pulls, scapula push-ups, light weight laterals and front raises). It seems to be helping. No pain during the workout today.
Yesterday, I did a light strongman type workout just to get the blood flowing. I did some barrell throws, tire flips (small tire/high reps), sledge work, and the slosh pipe. It felt good to get the muscles warm and the sweat going.
Weight: 220, up 4lb from last week. Most of this gain is glycogen restore, but some of it is muscle. I feel better and the muscles look more full (fuller?).
Early morning workout, Max. Effort Upper Body
A. BB Bench Press
max. out at 230 for 3 reps(5lb increase)
B. Incline DB Bench Press
60/15,60/16,60/15
C1. DB Rows
80/10,80/12,80/12
C2. Face Pulls
110/12, 115/9, 115/10
D DB Shrugs
85/12,85/15,85/15
E. DB Incline Curls
35/12,35/10,35/9
All the weights increased or the reps increased or both from last week. I felt strong and my form was good. I also added in some light safety squat bar work in order to work on my form at the end of my routine. I still need to concentrate on sitting back and keeping my knees out.
Nutrition: 3,959C 171gF(39%),219gC(21%),385gP(40%)
Getting very close to the 4,000 calories a day. I will keep it at this level for the week and see about increasing it over the weekend.
Supplements: Post workout drink, creatine, fish oil, BCAA, green tea
Sleep: 6 hours, couldn’t get to bed last night and had to get up early today for the workout. I did get a 2 hour nap yesterday afternoon however.
Mood: A little sore yesterday but the light workout got the blood flowing and felt suprisingly strong this morning. I need to focus this week and up the weight and up the calories. I will have new pictures and measurements at the end of the week.
I hope everyone is having a good Monday.
mday