April 15, 201313 yr Shoulder still ailing. It's been two months. Guy I work out with is telling me I have a tear in my delt. He said he can see it. Looking in the mirror I do see a difference than opposite shoulder. Kind of a big dent, and when I flex it looks flatter than the good one. Dr. on Thursday. Wish me luck.
April 15, 201313 yr Really struggled with my 5/3/1 strength workouts last week so I reset my maxes and started over today. Squat 5/3/1 Leg Press 2x12, 1x15 Leg extensions - 2 x 12 (ran out of time so couldn't get 3 sets in). Threw in some bicep work between leg sets.
April 15, 201313 yr Author Shoulder still ailing. It's been two months. Guy I work out with is telling me I have a tear in my delt. He said he can see it. Looking in the mirror I do see a difference than opposite shoulder. Kind of a big dent, and when I flex it looks flatter than the good one. Dr. on Thursday. Wish me luck. Good luck! Hope it heals soon.
April 16, 201313 yr Well, only got 100 reps. Got to the 135 lb snatches with over 6 mins left and could get 1. Pretty disappointed even though I figured that is what would happen. I have the strength to do it but my technique sucks big time. We did this workout again tonight as our group WOD. I scaled the second set of snatch from 135 down to 95. Got 150 total. Finished the first round a min slower then last time.
April 16, 201313 yr This week is the week of 5/3/1 5/3/1 Bench superset 5 sets of 20 shrugs Incline 3x5 super w/ 110 lb db rows for max reps 3 way shoulder circuit 3 times 10 reps Skull crusher 15x,12x,10x,8x 30 minutes on something cardio
April 18, 201313 yr Tomorrow should be interesting. Combining my leg, back, core workout I've been doing with a shred workout that suggested 1 minute cardio sprint type of intervals in between sets. They said you should sweat A LOT, so we shal see how this all plays out.
April 20, 201313 yr PRed tonight at split jerk, got 180. Also got 2 muscle ups in a WOD for the first time. I've done muscle ups before but never in a WOD. Pretty pumped.
April 20, 201313 yr Did a 6 mile run with a friend this morning (she's tapering for Derby) then hit the pool afterwards for a brutal 15x200 session bookended with a 400 wu and 400 kick cool down.
April 20, 201313 yr Did a 6 mile run with a friend this morning (she's tapering for Derby) then hit the pool afterwards for a brutal 15x200 session bookended with a 400 wu and 400 kick cool down. Beast. Another marathon week is here. Just ran 8 in 1:02:48 to clear my head.... beautiful day for a run. Now everyone pray that my wife and I survive our marriage as I pace her next week in Louisville for 26.2. She has yet to break 4:30, so that is my task.
April 20, 201313 yr So after day 3 of this shred/circuit type of workout I may be hooked. I'm thinking I'm going to do 6 day cycle with the first 3 being more of the circuit style and the second 3 of the week being more of just traditional lifting because I have less time those days at the gym because of work. I've never done reps as high as this suggested and I was nervous about joint pain because of over usage/fatigue but it's actually been the opposite. The pain I'm feeling is solely in my muscles which is the way it should be. The reps are around 20-25 a set with fairly low weight but man does it burn. Then in between each set I've been hopping on the elliptical to bust out a quick quarter mile and then on to the next sweat..... I mean set. I feel so darn good after I get done with that work out.
April 21, 201313 yr Author Pure cardio and cardio abs--check. Insanity every day this past week. Tomorrow is off. Think I will mulch the yard for my Monday workout. Tuesday I start week 3 of Insanity. How about the rest of you? Roll call. Time to check in and update on your progress. I need you guys to help me stay motivated!
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