Hey all, this challenge has still not got into 2nd gear for me.
So far I've had 2 slight prangs which have kept me of the road. Top of the a-pillar (shoulder) is the current problem and the driver door hinge (elbow) and aireal (neck) doesnt feel 100% either.
So its as if I am stalling really; so far I've had no more than 3 clear drives (workouts) in a row. I'm like a learner trying to pull off and just keep bunny hopping!
Oh and I've got a cold now too so I think a bit of defrosting and an oil change is neccessary.
Checked my stats this morning and although I've lost a bit of petrol (146.5lbs today), the engine is still the same size.
Currently in talks with the garage (anthony) to sort out a solution to those roads (exercises) that are causing me to come off a cropper, and hope I'll be back on the road next week.
Richy
I think this Automotive Engineering dissertation is starting to scramble Richy's brain
So, I've been resting from upper body work for almost a week now; elbow and shoulder pain is all but gone, and my cold is on its way out, so I shall be in the gym for lower body NTF rehab tommorow and then my plan is upper body work on Tues and Fri.
Been speraking to Anthony and I've changed exercises that caused pain or that I was suspect over. So they are now as follows
Routine A as before. (All NTF; 1st couple sets low weight to practice form; last set or 2 at 7/10 intensity)
Lunges x 3
SLDL x 3
Squats x 4
Routine B...
Negative chinup
Neutral grip pulldown (instead of wide grip) / lat pulldown / lat pulldown
Machine Row
Cable fly (instead of machine)
Cable Chest Press (instead of machine; although I may use the machine as it felt fine before)
DB Curl rest/pause
Lying Tricep Pushdown rest/pause
Routine C...
DB Rear Delt Raise warm up set
DB Rear Lateral Raise / DB Rear Lateral Raise / Cable Row (instead of high row rest/pause x 2)
DB one arm row rest/pause
Cable Lateral Raise
Machine Shoulder Press
Ab Crunch
I was only on bulking cals (3700) for 3 days last week so it was hard to tell if the 0.2lbs gained was just day-today variance or actual bulk. So I shall aim for somewhere in the region of 37-3750cals next week.
71kg goal is going to be hard to meet with the interuptions of holidays and recent injuries, but I am still really up for the challenge. After all its only 5lbs in just over 10 weeks.
Diet wise; been 95% good over the weekend (trying to kick the cold); no alcohol or dodgy meals, just 5 chochies
Elbow pain started when I was mon the machine flye; combination of my body not liking the forced motion path and a lapse of form perhaps. So I shall concentrate on form before intensity, and use cables next time. I hurt my elbow last sumer and was out of the gym for 2-3 months and the recent pain (although less) is in a v. similar place so I will be carefull I practice good form.
Shoulder pain; I am not sure; I've had a few twinges in my shopulders before inn similar spots. My right shoulder just doesnt like overhand pulling or high row exercises regardeless of grip, so its best for me to avoid them (and Anthony has helped adapt my program to do so). I think as my chest is probably twice as strong as my back it pulls my shoulders slightly forwards; hence the reason for the back focus in my current routines.
If I can concentrate on correcting these instabilities and those in my glutes, and get into the 150's (lbs) for the beach in su8mer, I'll be happy.
Pretty piss poor month really. Injuries have meant I've not gymmed it much and as a result have gained the same amount of fat as I would usually, but not gained any weight. See; I do gain fat like everyone else!
So since the start of the challenge unfortunately I am down 0.1lbs fat and 0.8lbs muscle.
Skinfold measurements as of this morning; 12/5/5 (Abs, chest, thigh).
Despite still having a very slight cold I shall be back in the gym today as my elbow and shoulder feel 99% fine. Havent done any upper body work for a week; I've changed a few exercises so hope all goes well so I can start to get back on track (ie gaining lean mass) this month.
