13 Dec 2015 - Just the Weekend...and Physio notes

11 Dec 
1100 hrs

Physio Notes: 
My Lower back has been holding together (Knock on wood. Daily KB work maybe the reason? hmmm). So we continued to look /work on my shoulder. She tested the strength of the rotators. It is feeling solid, tight, and strong there is still a little work to go.
We went through the list of things I am doing for the Delts and overall shoulder health. We went over and I am adding in daily, focused, Internal and External work with a band. The ITWY's will continue daily as well, they are slowly closing the rhomboid and lower trap issue.
I mentioned my observation with the Bird dogs, that the contraction from Right Shoulder to Left glute is definitely harder to do firmly and to hold.
So my homework for the next few weeks is to work the Bird dogs, ITWY's and Banded Int /Ext rotator work. The TENs machine is continuing to be a vital part of my day to day.
We finished the appointment with some cupping on my delt /bicep tendon, and then she taped it up one more time to "train" my shoulder /mind as to where my shoulder should be resting.


Plate Raise /Band Pull-A-parts 3 x 15 x 25 lbs /EFS Pro Mini

Bench (TM=226 lbs) Work Sets:
1 x 5 x 150
1 x 5 x 170
1 x 5 x 190
3 x 5 x 145

Alternating Single Arm Cable Row 8 x 8 x 70 lbs
Finished the session with Rope Face Pulls,Banded Pull Downs, Palloff Press. I left physio and headed straight to the gym to train. The deal I made with myself is that I would go as long as it did not cause any pain post treatment. Overall things are feeling tight and my bench motion is feeling smooth and strong(er). All the reps were fast off the chest. I cut the down sets to 3 instead of the planned 5 as the tendon the physio had poked, prodded and pulled was starting to become sore. Everything else I did gave it no issues.

1800 hrs (Apt Gym)
Alt KB Swings 5 x 35 x 53 lbs
ITWY's 3 x 8 x 3 lbs
Bird Dogs (on Bosu) 1 x 2 x 15 sec hold
Bosu Sit Ups 2 x 13

12 Dec 
1749 hrs

Alt KB Swings 5 x 35 x 53 lbs
ITWY's 3 x 8 x 3 lbs
Bird Dogs 1 x 5 x 5 count
1 x 10 x 1 count
Internal Rotator 2 x 10 x green Thera band
External Rotator 2 x 10 x green Thera band

Work was busy so only the KB session today. Yesterday's session was a blistering pace and I was feeling the effects today, stiff, sore and tired. Basically in need of a lighter recovery session.

13 Dec
0855 hrs 

Back Extensions
1 x 10 x Bar
1 x 10 x 20 lbs
1 x 10 x 50
1 x 10 x 60
1 x 10 x 70
1 x 10 x 60
1 x 10 x 50
Rotated between these 2 exercises During Rest breaks:
TKE's 4 x 23 x EFS Pro Light band (orange)
Neck Crunch 4 x 20 x 25

Alternating KB Swings (done throughout the session) 5 x 35 x 44 lbs
Super set
Wide Bar Face pulls 4 x 21 x 90lbs
Bosu Sit Ups 5 x 11

Int /Ext Rotator Work 3 x 15 x green Thera Band
Lying Hip Extensions 2 x 20

I opted to do my daily KB work at my work gym today hence the lighter KB for this session.  The KB swings were a good compliment to the Back Ext.

Keep Moving Forward, Maintain your Fundamentals, Keep Getting Strong(er)

11 Dec 2015- The last week or so.

In July 2012 I tore my ACL. Surgery in Nov 2012. I started writing this Trg /Recovery Log because I would be asked 20 times a day how my knee was doing. 8 mths post surgery I started having mild back issues and some hip impingment that i kept fighting through, working around, or getting treatment for when it got really bad. Nov 2014: an X-ray and MRI confirmed that I had bones spurs and arthritis in my hip. Sept 2015: I found out this meant a hip resurfacing (read: form of replacement). I write this for me now, to track things, and to organize my thoughts. In addition to giving my friends and family somewhere to go when they want to know how I am doing. It might also help someone else who has similar issues. I am not a medical professional. I did not stay in a Holiday Inn last night. This is simply my story as I progress through things.  Thanks for reading.
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2 Dec
0935 hrs
Alternating KB Swings 5 x 25 x 53 lbs
ITWY's 3 x 7 x 3 lbs

1730 hrs
Pull ups 4 x 3
Push Ups 4 x 14
Back Ext 4 x 7
GHR 4 x 5
Box Dips 4 x 5
Fat Man Pull Ups 4 x 14
Bosu Sit Ups 2 x 15
Bosu Plank 3 x 20 sec
Neck Crunch 1 x 31 x 25 lbs
Solid bodyweight session. Rest was minimal. Challenging, but not a grindr session. Happy the Pull Up volume is growing. The Volume is growing for everything little by little. I will be back to a full fledged Silverback session soon enough.

3 Dec 
0915 hrs
Alt. KB Swings 5 x 25 x 53 lbs
ITWY's 3 x 7 x 3 lbs
Working Night Shift so KB sessions are switched to a morning session. Great start to the day after walking the dog.

1915 hrs
Rack Pulls (Double OH, NO Straps)
1 x 11 x 135
1 x 11 x 185
1 x 11 x 225
1 x 5 x 250
1 x 3 x 275
Probably a little too many reps on the front end. My Grip was fried by the set with 275 lbs. Low back, Hips, and Glutes all engaged well.
Shrugs (w/ Straps) 
1 x 7 x 315
1 x 9 x 275
1 x 11 x 245
1 x 13 x 225
1 x 15 x 205
Something odd I have noticed the last few sessions doing barbell shrugs. I have a difficult time finding my position with anything over 225 to shrug properly with. Meh. Probably just getting weak. I will keep an eye on it and work on fixing it.

EFS Strap Pull downs 3 x 11-15 x 150
EFS Strap Face Pulls 3 x 21 x 105
Head harness 3 x 15 x 20 kg
Dips (full no Box) 3 x 5
Weighted Abs 2 x 21 x 150, 1 x 21 x 135
Wall Angels 2 x 10

Finished up with a variety of stuff. Looking through this I should have maybe done one more exercise for my Rhomboids /Shoulder issue. It is feeling better, now I am working through the adjustment period as I re-train my body where it needs to be and how to be solid in the proper position.

4 Dec 
0805 hrs
Alt. Kb Swings 5 x 25 x 53 lbs
Bird dogs 3 x 6 (5 Count pause at the top of every rep)

I switched out the ITWY's today. As I sit here typing I think i wil put them back in. They seem to be the key for now. I will do both tomorrow. Switching to Midnight shifts so i will probably move my KB sessions to middle of the day when I wake up after my first sleep session. Working Mids I find I come home at about 0700, sleep till 11 or 1200 hrs move around for 2-4 hrs then head back for another 3-4 hrs of sleep before heading back into work.
5 Dec
0200 hrs
High Pulls (worked up to) 1 x 1 x 205
Power Snatch 1 x 5, 5, 5 x Bar, 65, 95
Blast Strap Push Ups /Rows 5 x17
Blast Straps Face Pulls /Roll Outs  5 x 17
TKE's 3 x 23 x Purple Band (Light gym band)
Back Ext 3 x 9 x Bodyweight
Neck Crunch 3 x 19 x 25 lbs

 Finished up with McGill Sit Ups, Superman's, Lying hip Extensions, Power Breath  to make sure things stay balanced. I am going to experiment with the power breath to see if it helps with the heart burn when I am on midnight shift. Over all a good solid session. Did not push too hard, felt like recovery work which is what I  wanted  training at 2am and not feeling 100%.
1530 hrs
Alt. Kb Swing 5 x 30 x 53 lbs
ITWY's  3 x 7 x 3 lbs
Bird Dogs  1 x 5 x 10 Count at top posn

Reps went up by 5 today. Small increase but things will get hoppy in a few more days as the reps increase even more. Loosened and Woke me up after sleeping a good portion of the day. One more midnight shift.

6 Dec
0305 hrs
Plate Raise 3 x 20 x 25 lbs
Band Pull A parts 3 x 20 x Red Gym Band (back against Squat cage)
Db Floor Press
1 x 16 x 30
1 x 12 x 40
8 x 8 x 60 lbs
Head Harness 3 x 15 x 20 kg
Superset
V-Bar Rows 3 x 15 x 120
T-Bar Rows  3 x 15 x 75
Chest Supported Db Row 3 x 15 x 35 lbs
Finished with Strap Pulldowns, Weighted Abs, Superman's, Hip Extensions. Feeling refreshed after this session. One more Midnight shift so one more Zero Dark Trg session.

1510 hrs
Alt. KB Swing 5 x 30 x 53 lbs
ITWY's 3 x 7 x 3 lbs
45 Deg CS Shrugs 2 x 30 x 25 lbs

Tired, really need some quality sleep. Body is achy and my concentration is lacking. Like being hungover without the headache and vomiting. Did not go at a crazy pace today but got this short session completed in less than 20 min. Felt a little more refreshed and my back seemed to have stretched out a little. Have something to eat and go back to bed for a nap before work.

7 Dec 
0310 hrs
Back Ext 2 x 20
Wide Bar Face Pulls 2 x 50 x 75lbs
Rope Curls 2 x 25 x 75 lbs
OH Tricep Ext 2 x 23 x 90 lbs
Side Plank 2 x 30 sec
Bird Dogs 2 x 10
Lying Hip Ext 2 x 20
Superman's 2 x 10
Banded Front /Side Step 1 x 20 x EFS Orange Band
Db Press /Side /Rear Laterals 3 x 9 x 30 lbs
Powerbreathe 1 x 1min, 1 x 30 sec

1240 hrs
Alt KB Swing 5 x 30 x 53 lbs
ITWY's 3 x 7 x 3 lbs
Took a few days off when I got home. Hip flexor was a little too stiff for my liking. Everything felt ready to roll after 2 days off
.

10 Dec
1712 hrs
Alt KB Swings 5 x 35 x 53 lbs
ITWY's 3 x 8 x 3 lbs
Superman's /Bird Dogs /Lying Hip Ext 2 x 10

The Kb session after driving for about 2 hrs felt good to move and get my blood flowing. Feeling the rep increase little by little. Feels good to have a short term goal and moving forward with it.

Keep Moving Forward, Maintain your Fundamentals, Keep Getting Strong(er)

1 Dec 2015 - Concepts and understanding

27 Nov 

So no actual trg but a lot of things went on. Saw physio, a nurse practitioner and got my immunizations checked (without getting Autism for fuck's sake. Lol)
Nurse Practitioner:
-Asked for sleep study, got it. The referral has been submitted i should hear back in the next 2 weeks.
-We discussed pain, arthritis, discomfort, and inflammation. More directly how to best manage them all. At the minimum dose required.
-we covered some other things that I will discuss later on. It will be a longer post but it brought alot of things together for me. Answering much needed questions.

Physio:
-we discussed my shoulder. As i have been working on it myself for months it seems my trial and error has been pretty solid. My physio gave me the last few keys i needed hopefully.
-the big take away is that my shoulder blade is still winging because of my lower trap area. She showed me how my shoulder and shoulder blade is supposed to sit.
- I knew the exercises already and they are no back in full rotation.
-Kinesio Taped my shoulder into position to help matters along.
-she asked if i had a Tens machine, to which i replied i was going to ask but after the morning i had i figured it might be a little too far.
-she went and grabbed one, showed me how to use it and i got to take it home. I have already used it several times and I am glad to have it.

28 Nov
0900 hrs

GHR 2 x 9 x Bodyweight
Step Mill w/ Weight Vest

20 Min /Int 20 sec On - 40 sec Off
99 Flights, 225 Cal
Rest was level 6 - 10
Work was 12 - 18

Barbell Push ups 5 x 10 x weight vest (i rotated between different heights)
Plate Raise 2 x 15 x 25 lbs
Back Extension 3 x 10 x weight vest

29 Nov
1240 hrs

Rear Delt Laterals 3 x 20 x 20 lbs
Floor Press Lock Outs
1 x 10 x Bar
1 x 10 x Bar+Chain
1 x 10 x 65+Chain
1 x 10 x 85+Chain
1 x 8 x 95+Chain
1 x 8 x 115+Chain
1 x 8 x 135+Chain
2  x 8 X 155+Chain
1 x 8 x 135+Chain
1 x 8 x 115+Chain

No idea, nor do I care how much the Chain weighs. I have one setup and that is what I Use. i don't have any partial plates in my Home gym so I use the Chains instead. Today I had them set a little lighter.
I was testing out my upper back. I wanted to do some Tricep Volume work. I wanted to train before I had to head back to the city. This fit the bill
When I got to the city I hit the Apartment gym, which all things considered is pretty decent for short sessions here and there when things get busy.

1940 hrs
20 lbs Plate Carrier ON
Hill Climber Elliptical (I will just take a picture of it one day)

1 x 10 min 1006 ft, .91 Miles, 150 Cal

5 Min "rest" consisting of:
45 Deg Chest Supported Shrugs 2 x 21 x 40lbs

1 x 10 min 1033 ft, .93 Miles, 155 Cal
Bosu Plank 2 x 30 sec (1 min rest)

I walked the dog before this. This helped stretch things out and help me sleep better after 3 large Homemade Soft Tacos.

30 Nov
0935 hrs

GHR 2 x 10 x Bodyweight
Band Pull-A-parts 4 x 10 x Red Gym Band
Back Ext
1 x 10 x Bar
1 x 10 x Bar+Band (experimenting, dropped it after this set)
4 x 10 x 50 lbs

This Back Ext /GHR made by a no-name company continues to challenge and baffle me in trying to find an optimal setting and position.

Finished up with Wide Bar Face Pulls (to chin), Bosu Situps, TKE's. and ITWY's.
Pull up Hang 1 x 30 sec x 3 reps

1 Dec
0935 hrs
Band Pull A parts /Plate Raise 50 reps
Bench
worked up to:
1 x 5 x 165
1 x 3 x 185
1 x 1 x 210
5 x 5 x 165
Single Arm Cable Row 8 x 8 x 65lbs ( no rest )
Face Pulls 4 x 21 x 90
Band Pull Downs  1 x 100+ x Red gym Band
Barbell Curl 1 x 102 x Bar

1715 hrs

Alternating KB Swings (done throughout)
4 x 25 x 53 lbs
1 x 50 x 53 lbs
This is the start of a 25 day KB Challenge inspired by EliteFTS Sheri Wetham. She had 3 x 25 day Christmas Challenges. I am using my own 53 lbs KB's that i keep in the Apartment gym. The goal is  5 x 50 reps by Dec 25. I will do 5 x 25 daily and every 5 days I will add 5 more reps. I did 50 reps on the last set to see how far off I was from the goal. This is going to be rough but fun.

DB Press /Side Laterals /Rear Laterals 3 x 9 x 20 lbs
Pallof Press 3 x 15 x 3 plates (weird Cable machine the pulleys make simple weights heavier which is good)
Bird Dogs 2 x 10
Mc Gill Sit Ups 2 x 40
ITWY's 3 x 10 x 3 lbs
Second Session of the day. Finishing up what I did not get to do this morning. The little things that add up over time.

    So my morning at the Hospital was very informative. It seems I have a fox in the hen house. Speaking with the Nurse practitioner we went through my pain management. She explained a few other things for me as well. I will be down grading my Naproxen dosage. Instead I am trying Tylenol Arthritis. We will see if this helps my situation. I also asked for a sleep study to find out if I have Sleep Apnea. She thought it was plausible and I got my referral in. My Appointment for the Sleep study is 27 Jan.
  If I have sleep apnea it will contribute to an already poor situation. Side effects of not hitting deep REM sleep regularly is quit involved.

 Click on the 2 links if you want to know more.

the-good-the-bad-and-the-ugly-of-using-the-ultimate-performance-enhancer/

elitefts-sleep-apnea/

    Now the other side effects of the inflammation and arthritis coming from my hip was something I had not considered. I knew the restricted movement  and altered ife style would be a challenge mentally. Even wear me down at times. What I did not know was that the Inflammation long term would affect my brain chemistry and actually contribute to depression and malaise.
    There is something else I have not spoken to much about. I  have been informed up front that post surgery my career is most likely done and I will have to go through re-training then onto a new career. This obviously brings its own challenges but i have been looking at different job ideas and in some ways I am excited for this challenging, yet new beginning. So to be honest,   I have been fighting mild depression and my motivation has been waning when it comes to doing anything somedays. Managing the discomfort has helped. Maintaining decent nutrition has helped. Despite  controlling what I could, as I said a few weeks ago, I am still struggling in my mind.
    Now I have one possibly two contributing factors to not simply being able to fight through like I normally would. This is a little more than simply adjusting my lifestyle until post surgery and then having to figure out what I want to do next for a job /career. The inflammation may be a factor working against me in more ways than I originally thought.  Just knowing that the long term implications of the inflammation maybe be fighting against me is empowering.

    Fucking Hell, my mind runs the show not my body. But just this once it seems my body has found a way to get fox into the hen house.  I know training regularly will fight symptoms of depression so I looking at more short term goals to focus and keep myself accountable.  I will visit or call friends and family as much as I can.
   If my sleep is a problem then the extra naps I have been ensuring that I get will help. At least until I get the results of the sleep study. I had the sleep problem long before I started working shift work. So far my shift schedule and living with minimal responsibility during my shift weeks has allowed me to get more naps in. Lastly, one more piece of the puzzle has been this Training log and a separate notebook that I use to journal and organize my thoughts. Writing in some form or fashion I discovered to be helpful when I fought insomnia about 10 yrs ago. It allows my brain to slow down and organize. Which I am figuring without the deep sleep i should be getting I am doing in another way.
    None of this shit is an excuse. Just information I am compiling so that I can continue to work through everything. We all have shit to deal with, we all have stress, it is how we acknowledge and deal with everything that is the key. This is what it is.
   Never out of the fight. I am going to struggle from time to time, I am human. Like Hell I am giving in anytime soon. Just have to keep adjusting, Keep moving forward.
Reading articles like this lately has helped too:(re-enforcing my own fundamentals)

EFS-Swede Burns: Choices & Accountability

EFS-Dave Tate: Sometimes you have to do what you have to do

2 Dec 
0937 hrs

KB Swings 5 x 25 x 53 lbs
ITWY's 3 x 7 x 3 lbs
Daily KB assignment completed. I will train again on shift.

Keep Moving Forward, Keep your Fundamentals, Keep Getting Strong(er)