Another health and fitness thread anyone?

I was just gonna say facepulls fixes or at least helps this, but you said it more smarter


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Good stuff, incline is about all I can tolerate in the chest department too. I have a SLAP tear in my right and had a partial tear of my medial tricep tendon. I don’t do dips anymore either.

Did the three mile walk with the shelter dog this morning. Holding off on the gym as I might be heading to the indoor range to get my tetra 4 pin sighted in on my Hoyt if the wind stays gusty. I would pay money to have someone get that thing sighted in for me if I could.


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I gave the legs a bit of a break this morning and did elliptical instead of stairs. 30 min / 4.25 miles

Push day:
- Dips
- Chest flies
- Incline dumbbell press
- Skull crushers
- Single arm tricep cable extensions

Ended with some core work doing incline situps.

 

As I have mentioned I coach and a thing I do with my girls is called "challenge". Any athlete can put an accomplishment in the group chat each day and any other kids can challenge. So yesterday one of my Hitters put out 60 burpees and all the girls were like
.. no thanks. So I did them and challenged back with 2 min plank. And I can honestly say I thought I was going to die by 30ish. I have lots of work to do boys

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I do rope pulls religiously for rear delts on shoulder day.

But you’re saying the basic warm up before actually lifting ?

For that I do 2.5 pound plate in each had and do lateral circles frontwards and backwards.

Half arm bent rotator rotations then a mild shoulder bicep stretch as well as a elbow forearm stretch torquing the hand back. Seems to help.

But your idea of more space has always been on my mind having seen and read on it as a form of pain from inflammation.

For instance even after warming up, I barely can get the barbel to touch my chest. About an inch off the chest 1st set.

I remember years and years ago, I’d lay that bar on my chest and just feel the stretch. Now it’s not a stretch, it’s pain until enough blood gets in the area.

At 65 my blood doesn’t pump me so much not too fast. I’m taking nitric oxide to open more blood vessels but negligible difference.

What I was doing a bit of was the barbell in the corner wall use to do v bent over rows ? I’d grab it in 1 arm and raise it up and down trying to pump blood in there. That helped.

I’ll give face pills a go. 20 reps lite weight ?

I still believe I’m causing my issue 2 ways. Stretching the shoulder too intensely and doing too many dips under load for both tri’s and chest. Add on assisted chin ups. I’m putting a bit too much on joints and not focusing enough on recovery because I think I’m 25 still.

Thanks for the tip. Fingers x’d!!!


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I do rope face pulls a minimum of 3 days/week for 3 sets for 12-15 reps. Either in the warm up pr as an accessory lift on upper body days. I also quit doing chest presses with a barbell and just use DBs. Barbells really force the shoulder into a bad position for impingement that causes inflammation.

 

Today was Shoulders and legs which I call “knee” day not legs.

Did my normal warm up which will now include face pulls starting tomorrow.

Seated dumbbell presses.
30#’s x20 reps warming set
40#’s x 16 reps
60#’s x 12 reps

Side dumbbell lateral raises

30#’s x 12 reps

Seated lateral machine raises

55#’s x 20 reps

70#’s x 16 reps

85#’s x 12 reps

100#’s x 12 reps

Face rope pulls

42.5 #’s x 20 reps
62.5#’s x 16 reps
82.5 #’s x 12 reps
102.5 #’s x 12 reps

Over head cross cross cable cross overs

22.5 # x 20 reps
27.5#’s x 16 reps
32.5#’s x12 reps
37.5#’s x12 reps

I actually cut back today on shoulders today I normally do 2 movements per shoulder head plus 1 movement for traps.

Knee work

Left knee was barking loud and my fault because I didn’t stretch the left quad since last time I did legs a few days ago. If I don’t take time to stretch that knee, I regress. It’s the patella tendinitis in the left knee under the knee cap. Lotsa crunching under the knee cap but can be fixed by stretching more regularly.

Hack squats ? Disaster, 90 pounds snd knee barking.

Single leg extensions which is the real therapeutic movement for my left knee.

10#s x 25 reps each leg separately 3 sets no weight increase. Knee barking

Disgusted

On to powermill, crunches, side twists and lower back machine backwards thrusts.


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The only real shoulder injury I ever had was from a barbell bench press. I never went to a doc but I'm pretty sure I strained my rotator cuff as I couldn't lift my left arm up above shoulder height for months. Couldn't wash my hair, get a mug out of the cupboard, shoot my bow, etc. It took a few months to heal up. Ever since then, I've tried to take it easy on the flat bench - less weight and more focus on perfect form.

 

You're an animal. Respect!!

 

Oh I know the answer on that one. Internal rotation of the shoulder can cause a pinch of a nerve that deadens the arm. I had it happen last year. Didn’t really hurt per se but I couldn’t lift my own arm. Took 6 weeks to start to come back with a lot of stretches from my pt. I didn’t do that on flat bench. I love flat bench but try to stick to really good form. But if your elbows drift up it could cause internal rotation.


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I occasionally do burpees because as you eluded to they suck. Respect for taking it on and getting it done.


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It wasn't a nerve/feeling issue - it was excruciating pain that made me want to cry when I lifted my arm up.

30 min / 222 flights this morning. Followed by a pretty light leg day. Leg curls, single leg press, calf extensions, weighted step-ups and some core work to round things out. Can't risk overdoing it with this cold front coming up. I need to be able to stand in a saddle for a long period of time soon.

 

Oh then disregard. Mine just felt numb


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Jump Rope 3x 30 seconds
GHR 3 x 8
Front Squat 3 x 8 @135lbs
KB Single-leg Deadlifts 3 x 8/leg @50lbs
TRX Cossock Squat 3 x 8/leg
KB Swings 3 x 12 @100lbs
TRX Single-Leg Squat 3 x 8/leg
Calf Press 3 x 12 @100lbs
Assault Bike Sprints 3 x 30 seconds

 

Trying to keep decent cardio shape while my knee heals up.

Been doing low weight/high volume deadlifts then immediately to another compound movement like pullups or weighted pushups, or vice versa. Good and efficient workout.

 

Always up for a health and fitness chat! It's awesome to see so many people enthusiastic about staying active and eating right. And speaking of which, I just checked out https://hitsona.com/own-a-hitsona-franchise/ – what an intriguing concept for promoting a healthy lifestyle!

 

It's impressive to see your dedication to staying active and maintaining your fitness routine despite the challenges. Dealing with shoulder pain can be quite daunting, and it's clear that you're committed to overcoming it.

 

I'm in full hunt mode. Have gotten a couple workouts in over the past two weeks. I just superset 8 to 10 sets in a row of full body stuff and call it a day. In and out.

 

Along with hunting everyday ? Whose better than you ?

Keep Hammering


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Final push for 220 lbs starts in earnest today. Been a little stagnant due to hunting. Hovering for the past month at about 226. If I can get down to 220 by Jan 1 then it would be close to 25lbs of flab gone in a year. After that I want 210lbs. Right around there has always been a great weight for me. Fit yet strong. Oh yeah I got 55 pushups and 12 pullups the other day. Not bad for nearing 49. I'd like to get about 75 in a row.