25 Oct 2010 – Week 14

This is a long week, five days.  Read as # sets x # reps @ dumbbell weight (lbs).

Everyday:  Abs and calves, in that order.

• Weighted jackknifes, straight – 1 x 8, 12 lb ball at feet, 15 lb ball at head, extended overhead and back on slow descent.
• Weighted jackknifes, oblique – None.
• Slow sit-ups-and-downs – None.
• Slow weighted incline situps – 1 x 4 @15 lbs ball overhead, medium incline, knees bent.
• Slow weighted incline oblique twists – 1 x 12 @15 lb ball, medium incline, knees bent.
• Slow weighted incline oblique situps – 1 x 4 @ 15 lb ball, medium incline, knees bent.
• Seated calf raises – Warmup with 1 x 8 x 90 lbs, 2 x 6 x 180 lbs, slow.  Moved up 20 lbs.  Calves feel good.

Monday:  Arms.  Workout rating – excellent.  I super-setted bicep with tricep, alternating after several sets.  The workout took an hour.  Numbers are down a bit, but I still got the same amount of pain.

• Prone hanging dumbbell bicep curls – Warmup set, 1 x 6 @ 25 lbs, 1 x 4 @ 25 lbs, 1 x 4 @ 20 lbs, very slow.
• Standing overhead tricep cable presses – 1 x 6 x 50 lbs, 1 x 6 x 42 lbs, 1 x 6 x 35 lbs, very slow.
• Seated decline dumbbell preacher curls – 2 x 6 @ 25lbs, 2 x 4 @ 20lbs, 1 x 4 @ 15 lbs, very slow.
• Horizontal dumbbell tricep kickbacks – None.
• Overhead standing dumbbell tricep presses – None.
• Standing cable one-arm tricep presses – None.
• Standing cable tricep pushdowns – 1 x 6 @ 60 lbs, 2 x 6 @ 40 lbs, very slow.

Saw chiropractor again, who massaged my right forearm and shoulder, and gave them ultrasound treatments as well.  They are much better now – I iced them over the weekend.  I am not taking it easy this week, but will be very careful.  She and her partner gave me some great tips on working hamstrings, which includes getting good quadricep stretches in first, to reduce their chances of adding to the effort, and using the large balls in exercises.  I lay supine, feet on a ball, raise the small of my back up, draw my feet in with knees equidistant apart the whole time,  and thrust my pelvis upwards.  I can also sit on a ball (he said use a 65 cm ball, or whatever lets me sit with knees bent at a 90 degree angle),  roll down while walking my feet out while keeping my back off the floor, raise one foot off the floor (knees even), and push my pelvis up and hold.  Then repeat for several reps, and switch feet.  I have to try not to use my lower back, but roll my hips upwards instead.  I tried this and I could really feel it in my hamstrings.  By using a ball, I have to balance a lot, which enlists additional muscle fibers through reflex movement.  Tomorrow I try it for real.

Tuesday:  Legs.  Workout rating – very good.  I am using the seated plate-press machine to avoid using my forearms, and have started using the 65cm ball for hamstrings.

• Dumbbell wide stance lunges – None.
• Dumbbell squats – Dry warmup
• Lying hamstring squeezes – None.
• Seated plate-press leg machine – 1 x 8 x 200 lbs slow, 1 x 6 x 300 lbs slow, 1 x 4 x 400 lbs slow.
• Ball-assisted hamstring crunches – 2 x 6 per leg, slow.  Sit on the ball.  Walk your feet out while rolling back until your head is resting on the ball and your body is suspended off the ground.  Lift one leg at the knee, keep the knees stationary.  Roll hips upwards, pull body towards feet slightly (rolling forward) – hold and roll back, dropping hips.  Repeat for set, then switch feet and do it again.  You have to balance, and this exercise really targets the hamstrings nicely.  I alternated sets with the plate-press to superset them.

Wednesday:  Shoulders.  Workout rating – good, but a little weak.

• Seated dumbbell military presses – warmup with 25lbs, then 1 x 5 @ 50lbs, 1 x 5 @ 40 lbs, 1 x 5 @ 30 lbs, 1 x 8 @ 20 lbs
• Standing dumbbell windmills – None.
• Prone hanging dumbbell shoulder flys – None.
• Standing dumbbell pullups – None.
• Standing cable pullups – None.
• Standing dumbbell circles (moving arms slowly in a large circle, as if to stretch and warm up) – 1 x 8 x 15 lbs

Thursday:  Legs.  Workout rating – ok.  I am using the seated plate-press machine to avoid using my forearms, and am using the 65cm ball for hamstrings.

• Dumbbell wide stance lunges – Dry warmup.
• Dumbbell squats – Dry warmup.
• Lying hamstring squeezes – None.
• Seated plate-press leg machine – 1 x 4 x 200 lbs slow, 1 x 8 x 300 lbs slow, 1 x 8 x 400 lbs slow.
• Ball-assisted hamstring crunches – 3 x 6 per leg, slow.

My legs are fairly pumped and full after this.  Just did not have the energy (late start).

Friday:  Back and chest.  Workout rating – adequate.   Chest first, then back.  My right shoulder is holding me back some, so used lower weights on dumbbell bench press.  Also had a mental breakthough that seems so obvious now – why exclude any one type of equipment, when I can use them all to maximize my workout?  Instead of focusing only on dumbbells, I will also start incorporating machines (Smith and Nautilus).  They all have their place, as long as you do not rely on any one to do every job.  Tools in a toolbox, right?  Who wants a toolbox that only has hammers?

• Incline dumbbell bench press – 1 x 7 x 55 lbs (after warmup).
• Flat dumbbell bench press – 1 x 4 x 65 lbs.
• Decline dumbbell bench press – 2 x 4 x 65 lbs.
• Flat dumbbell bench press – 1 x 4 x 65 lbs.
• Incline dumbbell bench press – 1 x 6 x 45 lbs.
• Seated cable lat alternating pulldown, wide grip – 1 x 6 x 160 lbs (after warmup), very slow.
• Seated cable lat alternating pulldown, narrow grip (used short bar) – 1 x 6 x 160 lbs, very slow.
• Seated cable lat rows – 1 x 6 x 160 lbs, 1 x 6 x 120 lbs, very slow.
• Standing cable flys – 1 x 6 x 30 lbs, 1 x 6 x 20 lbs, 1 x 6 x 10 lbs.
• Incline dumbbell flys – None.
• Flat dumbbell flys – None.
• Seated Nautilus bench press, parallel grip, main chest seating – 1 x 8 x 85 lbs (warmup before dumbbells), 1 x 8 x 110 lbs (last group of exercises), slow.
• Seated Nautilus bench press, parallel grip, upper chest seating – 1 x 8 x 110 lbs, slow.

My right shoulder bothered me throughout the workout, and I have been using a forearm strap the last two weeks to help distribute pressure across my right forearm – it seems to help.  The workout, while weaker and shakier, was ok overall.  My shoulders took most of the brunt during the dumbbell sets, but my pecs really got a good workout from the Nautilus sets.  I did dumbbell sets with the dumbbells held parallel to each other, rather than inline, on advisement of my chiropractor to help reduce the chance of shoulder injury.  She said the same muscles are worked, but doing it this way reduces stress and strain on the shoulders.  I iced my right shoulder and forearm in the evening, and will continue over the weekend.  Taking ibuprofen only occasionally – I do not want to build up a tolerance, and it is probably not too good to take it daily.

End-of-week weight:  186 lbs.

4 Oct 2010 – Week 11

This is a short week, four days.  Read as # sets x # reps @ dumbbell weight (lbs).

Everyday:  Abs and calves, in that order.

• Weighted jackknifes, straight – 1 x 6, 12 lb ball at feet, 15 lb ball at head, extended overhead and back on slow descent.
• Weighted jackknifes, oblique – 1 x 6, alternating side to side, same weights as above.
• Slow sit-ups-and-downs – 1 x 6, 15 lb ball on head for up, overhead and back for down slowly.
• Seated incline board oblique twists – 1 x 16 x 15 lb ball extended outward.
• Seated calf raises – Warmup with 1 x 8 x 90 lbs, then 2 x 6 x 160 lbs.

Monday:  Arms.  Workout rating – good.  I super-setted bicep with tricep, alternating after several sets.  The gym was extremely crowded for some reason, and I had to struggle to get a good workout.

• Prone hanging dumbbell bicep curls – Warmup set, 1 x 3 @ 30 lbs, 1 x 3 @ 25 lbs, 1 x 3 @ 20 lbs
• Standing overhead tricep cable presses – None.
• Seated decline dumbbell preacher curls – 1 x 6 @ 25lbs, 1 x 6 @ 20lbs
• Horizontal dumbbell tricep kickbacks – 1 x 6 @ 25 lbs
• Overhead standing dumbbell tricep presses – None.
• Standing cable one-arm tricep presses – 2 x 6 x 30lbs per arm, 1 x 10 x 20lbs per arm.
• Standing cable tricep pushdowns – 2 x 6 @ 60 lbs, 1 x 8 x 50 lbs.
• Standing dumbbell concentration bicep curls – 1 x 6 x 25 lbs, 1 x 5 x 20 lbs, 1 x 5 x 15 lbs.  These are done with elbows tucked inwards, hunched forward slightly.

Tuesday:  Shoulders.  Workout rating – good.

• Seated dumbbell military presses – warmup with 25lbs, then 1 x 6 @ 50lbs, 1 x 5 @ 45 lbs, 1 x 4 @ 40 lbs.  Ended workout with 1 x 6 @ 35 lbs, 1 x 6 @ 30 lbs, 1 x 4 @ 25 lbs.
• Standing dumbbell windmills – None.
• Prone hanging dumbbell shoulder flys – 1 x 2 x 4 positions @ 15 lbs, 2 x 2 x 4 positions @ 10 lbs.  Each rep is held as high up as possible for 2 to 3 seconds and slowly released down.
• Standing dumbbell pullups – None.
• Standing cable pullups – None.
• Standing dumbbell circles (moving arms slowly in a large circle, as if to stretch and warm up) – 1 x 6 x 20 lbs.
• Standing dumbbell rotated lifts (arms out to sides, elbows ninety degrees down, rotate weights up to vertical and back down) – 2 x 6 x 15 lbs.

Had to ice my right elbow again, and I am taking ibuprofen to control inflammation.  I also stretched my right forearm for several minutes before beginning today.  I am managing so far….

Wednesday:  Legs.  Workout rating – weak.  I did use the plate-loaded Smith leg press again after using dumbbells.  My right knee started to bother me some on the second set of dumbbell squats..

• Dumbbell wide stance lunges – Dry warmup, then 2 x 8 x 30 lbs as final exercise.
• Dumbbell squats – Dry warmup, then 1 x 4 x 75 lbs, 1 x 4 x 65 lbs.
• Seated Smith leg presses – 2 x 4 x 180 lbs per leg, slow.
• Lying hamstring squeezes – None – forgot to do these.

Thursday:  Back and chest.  Workout rating – ok.  Chest first, then back, with warmups.  Unfortunately, my grip was weaker on back, so I could not hold the weight for very long.

• Incline dumbbell bench press – 1 x 6 x 60 lbs (after warmup).
• Flat dumbbell bench press – 1 x 6 x 70 lbs.
• Decline dumbbell bench press – 2 x 6 x 65 lbs.
• Flat dumbbell bench press – 1 x 4 x 65 lbs.
• Incline dumbbell bench press – 1 x 6 x 55 lbs.
• Seated cable lat alternating pulldown, wide grip – 1 x 6 x 160 lbs (after warmup), very slow.
• Seated cable lat alternating pulldown, narrow grip – 2 x 3 x 160 lbs, very slow.
• Seated cable lat rows – 2 x 4 x 160 lbs, very slow.
• Standing cable flys – 1 x 6 x 30 lbs, 1 x 6 x 25 lbs, 1 x 7 x 20 lbs, 1 x 8 x 15 lbs.
• Incline dumbbell flys – None.
• Flat dumbbell flys – None.

Friday:  Chiropractor.  She did great work on my elbow, both massage and ultrasound.  She also gave me pointers on shoulder work, advising me to try dumbbell exercises with the dumbbells held naturally, instead of rotated.  So I will try bench press and shoulder press with the dumbbells held perpendicular to how I normally hold them.  I have three more appointments next week to really work on my elbow.

End-of-week weight:  189 lbs.

2 Aug 2010 – Week 3

This week was very good, and was a full week of five workout days.  I am getting back into my groove now with diet, stretching, rest, and exercise, and feel awesome.  Each day, I did seated calf raises with 160 lbs (3 sets of 8), and a great abdominal workout using medicine balls (6 lbs between my feet, 8 lbs held on my forehead to prevent cheating).  I fold up in a V shape, holding one ball with my feet, the other at my head, then slowly lower legs and torso, then back up.  I am doing 4 of these, then four more in which I twist my legs one way, and torso the other, then reverse that on the next rep.  Finally, just four of leg raises and four of traditional situps, but all done very slowly.  Only 16 reps total, but I am DEAD after this – my abs burn and I have a hard time getting off the floor.

Monday:  Arms (biceps and triceps).  I only did dumbbell preacher curls, from 25 lbs down to 15 lbs, just doing sets until I could not do any more, and my biceps were barking loud.  For triceps, I did dumbbell kickbacks with 20 lbs, overhead tricep presses with 30 lbs per arm and 20 lbs per arm, then tried one-arm presses using 20 lb dumbbells.  I had an outstanding workout, and my arms felt swollen for, well, they STILL feel swollen.

Tuesday:  Legs (UGH).  Dumbbell squats.  First with 40 lbs, 8 reps, then two sets with 50 lbs, 6 reps.  I was done after that, whole workout was only 20 minutes.

Wednesday:  Shoulders.  I did seated dumbbell presses and standing flys.  Presses with 30, then 40 lbs.  Flys with 20, 15, and 10 lbs.  I worked them till they could not move and burned.

Thursday:  Legs again.  I was so wiped out on this I could only do two sets of dumbbell squats with 45 lbs.

Friday:  Back and chest.  I did six sets of dumbbell bench presses.  I started with incline, then flat, then decline, then worked back up to incline.  I start with incline because I am weakest at that, and it uses the most shoulder power, which will be used up if I do anything else first.   After warming up with 25 lbs:

• Set 1 incline = 45 lbs x 8
• Set 2 flat = 45 lbs x 8
• Set 3 decline = 40 lbs x 8
• Set 4 decline = 40 lbs x 8
• Set 5 flat = 40 lbs x 8
• Set 6 incline = 35 lbs x 8

For back, I did two sets of seated cable rows, 120 lbs x 8, and then seated lat pulldowns.  I alternate reps front and back, and use only 100 lbs with a long bar.  In front I pull down to my lower chest and hold before slowly releasing.  In back, I pull down to my shoulders, even back a little, and hold while squeezing my upper back before slowly releasing.

I also alternate sets between wide grip and narrow grip (same bar), so the second set was also 100 lbs x 8, hands at roughly 11 and 1 positions.  This really crunches my mid-back area and works my lats deep.

I unfortunately only got one set of 8 reps for each type of grip, then only 5 reps on set three before my forearms could not hold on any longer.  I won’t use wraps either – I need to get stronger is all.  It will happen over time.

I am also up to using 10 lb and 12 lb medicine balls for abs, from 6 lbs and 8 lbs earlier.

19 July 2010 – Week 1

For calves, I am using the same seated calf raise machine, but with 160 lbs on it and very slow full extension reps until I can’t do any more (maybe 8 right now).  Then a short rest, and repeating for two more sets, each shorter than the previous.

For abs and core, I was using a sit-up board fully inclined while holding two 10 lb dumbells up to my shoulders.  Now I am lying flat on mats, and using a small medicine ball (4 lbs to 6 lbs).  I hold it between my feet, fully raise them straight-legged while crunching up to grab the ball and slowly lower it behind my head, then reverse the movement.  I also tilt my feet from side to side and raise and lower the ball with my feet, and mirror these movements holding the ball in my hands.  I do this till I cannot do any more.

Biceps is a mix of dumbell exercises – preacher curls, concentration curls, and standing hammer curls.  All very slow and deliberate, using no more than 20 lbs per arm.

Triceps is done with sets of cable pushdowns (two-handed and one-handed “concentration-style”).  I also do dumbell kickbacks (20 lbs) and standing overhead dumbell presses.  For these I take two 20 lb dumbells, raise together overhead, then lower from elbows back (I draw my elbows in close – seems to help).  Imagine standing skull crushers…

For legs, I am doing seated leg presses, slow and deep.  I also do multiple sets of deadlifts (straight-legged and Romanian, but not sure I am doing it right).  These are done in a way to target my hamstrings, but they work my lower back real good too.  Using 60 lb to 80 lb barbells for these.

For chest, I am doing all dumbells work – a mix of flys and presses.  I did a set of incline, decline, and flat bench presses today using 40 lb dumbells.  I finished up with a set of standing cable flys with 15 lbs per arm.  All reps were very slow.

For back, I did seated cable rows, slow and deep, all the way back so I could squeeze my back muslces.  I alternated this with sets of seated lat pulldowns, front and back, wide grip and narrow grip, using 85 lbs on the stack.  Slow reps till it burned on these too.

Friday I do shoulders, and I plan on doing traditional seated military dumbell presses (probably 30 lbs or 35 lbs), followed by front and side arm extensions using 10 lb to 15 lb dumbells.  They will burn when I am done with them.

I am watching carefully for any signs of injury, and stretching and massaging my forearms to make sure they dont cause problems again.  I plan monthly trips to the chiropractor as well to help with this.

Update:  My pecs are very sore, especially right side.  If it is still sore and stiff next week, may skip flys and just do presses to give it time to heal.  Stretching over the weekend…

5 Aug, 2009 – Is My Arm Fixed?

I have now been through a couple weeks of visits to the chiropractor, maybe nine altogether.  We are now spacing the visits out farther apart.  To date, my left arm no longer has numbness in the fingertips.  My right arm with all the elbow pain feels almost completely normal.  The sessions of muscle massage therapy, while mildly painful and uncomfortable, are really having an effect.  I was able to do yard work last weekend that I had been unable to do before seeing the chiropractor, and it was uneventful.  Nothing got worse.  Nothing broke.  Nothing hurt.

I am sure that I got this way over a long time, building scar tissue and adhesions without ever having any indicators something was wrong until it was too late.  To further muddy the waters, after the pain started, I was treating the wrong thing.  This has taught me a valuable lesson.  I will be stretching more, before and after exercise, I will be using forearm braces to distribute the force more evenly over my muscles, and I will be icing my muscles after workouts.  I also intend to set up regular visits to a massage therapist (the same one that hurts my chiropractor, hehe) to make sure this never happens again.  I know, never say never, but forwarned is forearmed.

(What a horrible pun that was.  Stop me now, before I pun again.)

I expect to hit the gym soon.  I will probably work up to by doing home exercises first for a few weeks.  Plus, my schedule really works against an exercise regimen for the next couple months.

21 July, 2009 – More Good News…

Well, I went for my third visit to the chiropractor, and we were all surprised by the amount of progress that just a few visits have made.  I no longer get stiff arm and pain after a night of sleep, and I can now grip almost to full strength without any discomfort.  One of the chiropractors wanted to check things a little, and pushed on my forearms – he was surprised and said things felt much better, almost normal.   They also look much more relaxed and normal.

Now to note something from the last visit I forgot, so I do not forget again:

I remember the weakness I would have as well.  His explanation for sudden bouts of weakness made sense – that due to injury and incorrect healing, the muscles had been set in a semi-contracted state, so the full 100% I needed when lifting was now 100% plus however much my muscles were already tensed.  Or, another way, I no longer had 100% available, only whatever was left after factoring out my semi-contracted muscle state.  In short, I was trying to commit 100% to something when I only had,  say, 80%.  By attempting to overload my muscles, a protective mechanism (it has a name, but I do not remember it), like a circuit breaker, would kick in, pulling the plug on my muscles to prevent injury and resulting in a sudden weakness in the motion.

This visit was much less uncomfortable than the last one.  I personally think that they broke up adhesions that time, and that stretching has had a real affect because of it.  I am feeling pretty good about being able to start up again, slowly, in another month or two.

July 18, 2009 – Good News and Progress…

My second visit to a chiropractor was very very revealing.  My issues do not appear to be bone related, but entirely muscle-related (I figured).  No nerve weirdness from the spine either.

The bad news:  I am now feeling numbness in my LEFT hand (ring and pinky fingertips).  No pain or tingling, just loss of sensation in a small area of each.

The good news:  They think they know what is wrong and how to finally address these problems.  My right arm is doing better, but it is easy to overdo it and slide backwards.  Turns out that the muscle fibers may have something called “adhesion”.  As they explained to me, the muscle fibers are each wrapped in fascia which act as a low friction covering (among other things), permitting the fibers to smoothly slide past each other as they flex and relax.  Sometimes, muscles grow through the fascia and start to bind up with adjacent fibers, or otherwise interfere with the smooth movement of fibers.

Additionally, scar tissue from tiny injuries to the muscle can be layed down in ways that oppose and restrict motion, instead of inline (parallel) with the direction of motion.  These can combine to pull and push on the overall mass of muscles and ultimately end up exerting this force against the elbow tendons, which can then become inflamed and painful.

BINGO.

So the issue is not the tendon itself, it is the binding and sticking within my muscles that then pulls on the tendon.  Curiously, they think this is happening in my left forearm as well, even though I feel no pain.  I was told that pain is usually the last symptom to appear, and that this can be a slow and subtle process years in the making.  The chiropractor also noted that my forearms (left especially) appear to be in a constant state of flex (the big muscle that pops out over your elbow), calling it “atypical”. They think this could overall be pressing on the ulnar nerve along various parts of my forearm, which ultimately emanate from the neck via the C4 or C5 cervical vertebrae and are responsible for the “funny bone”.

The cure:  Ultrasound treatments and deep (painful) physical massage in the forearms to break up the adhesions, ice over the areas several times a day, and the use of elbow braces to redistribute forces away from my tendons (used during physical exertion).  Ice after physical exertion as well and  stretching exercises.  Not a cure really, but a way to manage this and make improvements.   They think that I can be ready in a few months to go back to the gym for light exertion, and work my way slowly back into my routines.

Only the second visit, but I kinda feel better already.  They expect little to no further improvement after 6 to 8 visits, so this hopefully won’t take long.

Medical readers:  Please don’t beat me up too much – I am regurgitating much of this just to remember it (too important to forget).

March 31, 2009 – Injury Report….

Physical therapy is over.  It did not help.  I think it made things worse.  I let the therapist know and he told me to stop any exercises (which I had done), so it wasn’t like they overworked me – I dunno what happened to make things worse.

Yesterday I had a follow-up visit with the sports medicine doc, and he gave me cortisone shot number 2.  It didn’t hurt much, and has made a huge difference in my pain.  He says I have severe tendinitis, but the second shot usually clears it up.  He also put me on  a strong anti-inflammatory for 30 days, after which I see him again.

This is turning into an injury blog.  I am daydreaming about getting back into the gym, but I know when I do, I have a long climb ahead of me.  It will suck.

I cannot wait.

Anyway, my arm does not hurt when I sleep anymore, and I can close my fist with some strength now without pain.   I am hopeful this is the fix.

Six year plan.  Six year plan.  Six year plan…..

(Because a six month plan just ain’t gonna happen.)

Feb 2009 – 1st Session of Physical Therapy

I went to my first of six sessions today.  My arm is feeling better, but, ok.  It wasn’t bad – they just moved my arms around to see the range of motion and strength.   They also did an ultrasound on my forearm, right near my elbow – treatment, not imaging.  I don’t feel any difference.

I’ll do my exercises like I am supposed to, and hopefully I can safely start back up in the gym in another four weeks.

Fingers crossed.

Feb 2009 – Physical Therapy

I have six sessions of physical therapy, starting after next week. I did not have to get a shot (Doc and I both agreed to save that for worse times).

This stinks. Here’s why:

I felt good today, then had to move something bulky but not heavy. I felt my forearm all day after that – one simple thing turned it from fine to sore. Shaking hands was painful after that.

The thing is, you don’t know when you are healed. You feel fine, and start thinking, “Maybe I’m ok now….”
Then the smallest thing brings it right back into sharp relief – and you know you are not healed. You don’t know how far you can push it, and can’t trust your gut anymore. You start getting worried over doing the smallest things – worried that you will worsen the injury and drag it out longer.

It’s crazy. It sucks. I am still not back in the gym. At least I am not getting used to this – if I did, I would worry that I would not want to go back.

Oh well, chin up, and all that jazz. Looking at it through a six year window helps.

I *know* I’ll be rockin’ six years from now.