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  #891  
Old 03-10-2009, 06:01 PM
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Tuesday March 10th/2009

30mins LISS on the Tmill

I'm hoping this will help with my leg recovery.

I also did some OH squat practice with my broom. My shoulders are really the limiting factor for me.

IW

Last edited by iron_worker; 03-10-2009 at 07:57 PM.
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  #892  
Old 03-11-2009, 04:21 AM
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Some foam rolling can also help with recovery.

Your ankle mobility/stability and t-spine mobility will come into play when the broomstick gets heavier

If you're not already, you should get in some mobility work on those and some stability work on the ankle. IME those are the things that will be putting you ass over tea kettle
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  #893  
Old 03-11-2009, 06:31 AM
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I definately agree on the ankle mobility. I really felt it last night when I went to bed.

I've always thought my recovery time was not that good but this just has been proving it. Is it normal for some people to have very different recovery times?
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  #894  
Old 03-11-2009, 08:36 AM
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Yep. Everyone is different. Some recover faster or slower than other.

It could also be something to do with your lifestyle or training. Lack of sleep, stress, high volume workouts, training age (for a specific exercise), rest between workouts, leisure activities. I could go on all day (or at least a few more lines lol) but sufficed to say everything has its hat in the ring.

If your recovery has always been on the slow side, but has recently become much slower, take a look at anything that has changed lately. A few things can add up to a bigger impact. Don't forget about your recent diet shift, that's a biggie sometimes.
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  #895  
Old 03-11-2009, 09:46 AM
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I'm guessing zero carbs is really not helping the recovery. My sleep is pretty good, my calories are right around maintenance, I guess I could be stressed out a little...

I dunno. I think the main one is not having carbs.

IW
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  #896  
Old 03-11-2009, 06:38 PM
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Wednesday March 11th/2009


Military Press
bar 8
65lb x 5
85lb x 5
95lb x 5
105lb x 5
115lb x 5
125lb x 5
135lb x 6
145lb x 3

I made one more rep on the 135lb set then I did last time so progress is progress.


Pull-Ups
bw 5x5

This is the best pull-up day I've had in quite a long time. I think its when I do bench press first I clench my shoulder blades together and tire out my back.

Flat DB Bench
45lb x 8
50lb x 10
55lb x 10
60lb x 8
65lb x 8


BB Curls
bar x 10
55lb x 12
65lb x 10
75lb x 8

DB Shrugs
55lb x 10
65lb x 10
75lb x 10
90lb x 10

DB shrugs feel way more natural to me.

Thoughts

Felt like a very strong workout which is a good counter to my last one. Although, my legs are still very tender. I'm hoping to hell they'll heal for friday but I may just have to take it easy.

IW
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  #897  
Old 03-14-2009, 09:28 AM
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Friday March 14th/2009

Weight: 190lb... Bah

Rack Pulls (6" above normal)
bar x 5
135lb x 5
185lb x 5
225lb x 8
245lb x 8
265lb x 10
285lb x 10

I overextended my back when I was warming up because I lifted the weight too fast.... Ouch. The tension from pulling actually made it feel better though.

Lunges
bar x 5
65lb x 10
85lb x 10
95lb x 10

This was actually really hard for me. Glutes are tight now.


Leg Raises
bw x 8,8,8

Thougths

A rushed workout but a good one.

IW
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  #898  
Old 03-14-2009, 10:16 AM
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good stuff dub. when do you get back to non-volume work?
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  #899  
Old 03-15-2009, 02:38 PM
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Thanks. I think I'll get back to strength training in another week or 2. However, over the weekend I managed to hurt my shoulder while snowmobiling. I hit a drift at an angle and I landed sideways and somehow took all the weight on my right shoulder. Oweeeee. Hopefully it doesn't take too long to heal up but its a hurting unit right now.

IW
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  #900  
Old 03-16-2009, 04:38 PM
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Monday March 16th/2009

No workout today. My shoulder is F*ed. I guess I'll just be focusing on what I can do. Seems like all pushing and pulling is out.

Tmill
2min warmup
10min @ 4.5mph
10min @ 5.0mph
10min @ 5.5mph
6min @ 6.0mph
4min cool down

Wow, I was impressed with myself. For a fat out of shape guy I thought I did pretty good.


IW

Last edited by iron_worker; 03-16-2009 at 08:14 PM.
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