w4 Legs shoulder + stuff

[No hrm]

Activity: Weights
Training Partner: NA
Calories intake: 3205 cal
Exercise calories: 347 cal
Motivation level : High
Energy Level: High
Sleep – 10 hr

Bb split squats(50.0×12,50.0x12,60.0×16)
Seated Calf Raise (90.0×12,100.0x10,100.0×12,100.0x15)
Leg Press(140.0×15,220.0x10,230.0×10,250.0x10,300.0×6)
Lying Leg Curls (65.0×10,62.5×10,62.5×10)
Standing Military Press(50.0×8,50.0x8,50.0×8)
Dumbbell Lateral Raise (30.0×10,30.0x10,30.0×10)
Barbell Shrug (100.0×10,100.0x10,140.0×10,140×10,140×7)
Dumbbell Shoulder Press (45.0×10,55.0x8,55.0×8,55.0x8)
Front Plate Raise (20.0×10,20.0x10,20.0×10,20×10)
Dip (0.0×10,0.0x10)

* Increased
~ Decreases

Damage: T7 Spine – Not playing nice at all. Fixed but in recovery.

Notes: I seen my back guy yesterday to fix up this spine issue which he usually does. Having a combination of tight rhomboids traps etc. has made this particular visit rather painful. I think this is possibly the worse this injury has been. The sound as it was put back in was horrendous and i almost shed a tear. Basically my left side is dominating my right side. It’s almost like clockwork to every 6 weeks it happens. He is a body builder himself so he had a look at where this could be originating from. Although i have had this since i was about 12 we looked at what could be cause of the power loss and how i can try to avoid the intensity of the injury next time. Since the spinal area is not as straight as it should be the issue was most likely from bringing back the shoulder blades to far. So he said try to avoid for now squeezing the shoulders blades too close together. Swap out cable rows for now. I’ll give this ago. He said it was good i was working on doing the dips and pull ups, it should help a lot.

I have to be careful for the next few days not to aggravate it too much while the muscles settle. I’ll need to get a DECENT massage to relieve the tightness around the area. Saying that, you will notice a difference in my routines for the last week. Mostly testing to see where i can load up and where i shouldn’t. Squats were out this week. When i got to the 100kg test, right near the bottom of the phase my back shook pretty bad. I’ll come back to these next week. Incredible how something small can make you loose so much power basically over night. Particularly frustrated at the moment and it’s rather demotivating but need to be patient and i can come back and dominate. I have incorporated 15-20 minutes foam rolling per session too.

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