Bri3626 log

body weight exercises

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Bri3626
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Post by Bri3626 » Tue Apr 13, 2010 1:51 pm

40 min run.

was hard today. tried to run alternating zones 2 & 3 but last 10 minutes just tried to finish.

Bri3626
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Post by Bri3626 » Fri Apr 16, 2010 5:37 am

Death in the family. no working out the last couple days.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Fri Dec 03, 2010 10:27 am

Been a long time since a post. Basically long run of problems. Continue to have an issue with shoulder. Doing Diesal crew shoulder rehab. Been on it steady for three weeks without problems. Continue to have pain in a dead hang which worsens as I begin a pullup, so other than the retractions I'm doing barbell pulls or horizontal pulls. Gonna give this a run for some time see what happens. Docs cont to say I'm stuck with what I got (they are so motivating).
Finally in a position where I don't work 12-15 hour days and work out at lunch. Hopefully, updates to come.

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Re: Bri3626 log

Post by cheapo » Wed Dec 08, 2010 4:15 am

Sounds tough. Eat right. Don't overdo the exercise. If you can, maybe talk to another doctor or visit a reputable sports medicine clinic?

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Mon Dec 13, 2010 6:38 am

Oh yeh, been to a few docs now. Being one myself I think the thing to do is just go slow and run shoulder rehab for a while. It's going pretty well so far. Hung in a dead hang and noticed a change. If I completely relax I get pain but if I keep everything tight with slight retraction in the shoulders I'm good. I think pullups are a distinct possiblility in the near future. Kipping may be another story, but if I can do straight pullups without pain I'll be happy. continuing Diesals program and see what happens.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Tue Dec 14, 2010 9:57 am

got a wild hair today. was on xfit website and decided to do todays WOD. puppy style via brandx. figured i would take it easy and see how I do. went pretty well. no shoulder pain with deadlifts. (Unlike in the past.) situps went well. got pretty tired. not sure of form but tried to follow it well. Only used 110 lbs for lift. not too thrilled about causing another injury this early in the game. overall feel pretty good.

current weight is 200lbs via gym machine.
home scale is about 189.

3 rounds for time

10 deadlifts- 110 lbs
20 situps

time 5:39

also been religious with diet. Every day is:
Breakfast: 5 oz meat or egg, 2 vegetables (1 cup minimum) but no peas, corn, or potatoes
Snack: small handful nuts, small piece of fruit
lunch: same
Snack: same
Dinner: same
if scale is right dropped about 5 lbs. This isn't crucial but losing the new gut I developed since surgery is. I hate that crap.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Thu Dec 16, 2010 10:39 am

Well decided to play with xfit wod today. 3 round for time 10 pullups, 10 back extensions (puppy style).
Now I began unassisted and realized very quickly might have issues if I tried to complete 3 sets of 10 with full bw (or I''m being a puss cant figure out which). So did assisted machine with 1st set at 80 lbs, then 90, then 100. back extensions were subbed c morning glories 50 lbs. mostly wanted to see if I could keep form without that annoying pain in the shoulder in the rest position.

Went well but obviously very weak in the pullup arena.

pullups set one: 5, 3, 1, 1
pullups set two: 6, 2, 2
pullups set three: 4, 2, 3, 1
mornin glories were easy except for a bad hamstring cramp which is still aggravating me as I'm writing.

Anyway, as much as it pisses me off that my fitnes has reduced to lower than its ever been in my lifetime I see some definite positives here. Number one is I had no pain in dead hang at all today. tried to speed up a bit dropping into relaxed position. no pain. shoulder still crunches though. fatigue was big but shoulder feels good today.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Wed Dec 29, 2010 12:33 am

Continuing the shoulder rehab stuff. going pretty well. in the interim I've done a couple different things. did some of the wods. very much in the buttercup range but felt good. other than pullups I think I'm ready to push.

Did army fitness treadmill. Not sure the how that corellates to running on the road but went pretty bad. Two miles as fast as you can no incline. I ran at lvl 6.5 for a fair chunk of it thinking I was doing well. slowed for about 30 seconds to 4. finished at lvl 7. took me 20 friggin minutes to complete. Thats 10 min miles. I would have put it at 9 min miles being pretty familiar with my run patterns but oh well. Can't judge the real thing by a treadmill anyway. I'll continue this off and on and see if I improve. Really looking forward to getting into a full fitness mode.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Mon Jan 03, 2011 3:54 am

Ok did a buttercup wod today.
3 rounds for time.
400 metre run
15 overhead squats 45 lbs
15 pullups 80lbs assist

400 metre run on treadmill at lvl 6 no incline: went well, was huffing and puffing hard last set.
OHS: could not keep the weight above my head. it kept going forward and was very difficult to control. not sure what I was doing wrong but pretty sure its a flexibility issue. did regular squats instead
pullups: couldn't finish the last 3 pullups. was just plain gassed.

got to say this was very hard. Heart was a hammer in my chest. Have to figure out the OHS thing. Hopefully, pullups will improve exponentially as I go.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Tue Jan 04, 2011 2:16 am

Continuing the wild hair. Decided to do one of the hero workouts today picked Helvin. Really just half a Helvin. Essentially 3 rounds for time.

400 metre run
15 Dumbell squat clean 50 lbs (not sure I understand a squat "clean" but did squat thrusts)
15 Burpees (full pushup and jump at completion of 6 inches)

This was hard as I've done in a long time. sucking air bad. ended up doing 10 reps of the squat and burpee on 2nd set. I was just so fatigued trying to get 02. the run seemed ok but 3rd set was a killer. Struggled hard.

good news is that I only had very minor tweaks in the shoulder. Expected to feel a lot of pain as my form deteriorated but it actually improved as I went through it. thats huge for me and a big boost in confidence.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Wed Jan 05, 2011 2:11 am

was going to do Fran but decided to do 2 mile army fitness test. did treadmill so not as accurate. started at lvl 7. did crappy. ended up with a score of 50. did worse than last time. kind of odd. ran that one at lvl 6.5.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Thu Jan 06, 2011 1:54 am

OH MY GOD. Modified Fran 45lbs thrusters and 100 lbs assist pullups.

I can not believe it was that friggin hard! It was like running a full out sprint for 5 minutes. Sheesh. Got so gassed I had to keep stopping.

16:53 to complete. I'm gonna go fetal and cry somewhere now. ouch.

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Fri Jan 07, 2011 2:24 am

Puppy "Rankel" today
AMRAP
Complete as many rounds as possible in 12-15 minutes of:
25-55 pound Deadlift, 6 reps
7 Burpees
7 Assisted or Beginner pull-ups
10 Kettlebell swings, 10-25 pound Kettlebell
Run 200 meters

completed 3 rounds, was actually not all that hard. ran 1/4 mile on first set. other sets ran 1/8 mile. all on treadmill at lvl 6.5 except last set which was 8.5.

Felt pretty damn good actually. Burpees can really tire you out. Been going slow on that cause of fear of shoulder. I think I could have worked a whole lot harder. might progress to pack if I ever do this again, or possibly increase rounds?

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Mon Jan 10, 2011 1:17 am

decided to do L1D1 today.

30 rounds stopped at 19 minutes. felt really good. no shoulder pain. went slow.

weighted pullups similar to WOD

1- 10lbs
2- 15lbs
3- 20lbs
4- 25 lbs failed

Bri3626
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Re: Bri3626 log

Post by Bri3626 » Tue Jan 11, 2011 2:19 am

wanted to do xfit wod today. no rings but thought about doing 4 pullups 4 dips for subs, never did hspu but thought be a good time to try. got into the gym and wimped out so did 2 mile army fit run. lvl 6.5 on treadmill. can't remember the time but was around 19 minutes. If the clock was right I was doing about 9:40 per mile.

lvl 6.5 today completed without slowing. Was breathing hard but not completely wasted. cooled down then played with progressions to handstand pushups. shoulder didn't like it.

tweaked shoulder a bit and been kinda achy for about an hour now. Feels a little better. Started to play with pullup/dip combo and cramped the shoulder and tricep so called it quits.

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