Injury updates

So my hip is still kind of messed up. I may have come back into lifting a bit too fast & furious. The good news is that I can do front squats and deadlifts without pain.

What this means is that starting in the fall I will be following the split as best as I can, substituting front squats for regular squats, and otherwise working around the hip irritation.

In other news, it looks like the November meet is pretty much out for me (unless I go bench-only lol). And aside from the 22:30 crew, I may be a ghost to most of the team with EMT training Monday - Thursday from 18:00-22:00 starting Monday of 1st week.

RETURN OF STRENGTH TRAINING. Upper Back. Sunday 2/27/11.

*** I'M BACK TO UPPER BODY STRENGTH TRAINING. ACHILLES TENDONS ARE FEELING GOOD. FOR THE PAST 2 WEEKS, I'VE BEEN DOING SOME LIGHT LEG MACHINE WORK. OVERALL I THINK I TOOK 6 WEEKS OFF LOWER BODY TRAINING. ***

Pullups (BW)
-> one all-out set of 20 reps Body weight --> P.R.!!!!!!

Weighted Pullups 3x5
-> all BW + 25 lbs

Weighted Pullups (semi-open grip) 3x5
-> all BW + 25 lbs

Face Pulls 4x12
-> all at 85 lbs

Shrug Machine (seated) 2x7, 3x20
-> 2.5 plates each side, 2 plates + 35 each side, then rest at 1.5 plates each side

Biceps
-> inner open grip with 60lb bar, then immediately to reverse grip with 40lb bar, then outer open grip with 25lb bar
-> first set: 8, 12, 13 reps
-> second set: 6+f, 10, 19+f reps

Forearm Wrist Flips
-> palms up till failure, then immediately after with palms down till failure (on straight bar with machine)
-> first set: 120x20 -> 120x20
-> second set: 120x18+2f -> 120x15+5f

Back. Monday, 1/24/11.

**** THIS WAS MY FIRST WORKOUT BACK AFTER 2 FULL WEEKS OFF, TO ALLOW BOTH ACHILLES TENDONS TO REST. I STARTED THE ANTI-INFLAMMATORY MEDICATION ON 1/14/11 AND TAKE 1 CAPSULE A DAY FOR 3 WEEKS. I'VE ALSO BEEN ICING BOTH HEELS EVERY NIGHT. WALKING NO LONGER HURTS. PAIN LEVEL IS MUCH LOWER. ****

Seated Row Machine (Hammer Grip) 3x10
-> all at 100 lbs

Seated Row Machine (Open Palm Grip) 3x10
-> all at 100 lbs

Seated Row Machine (Low Face Pull/High Row) 3x10
-> all at 70 lbs

Rear Delt Flys 4x10
-> (while laying down on bench)
-> all with 5 lb weights

Seated Shrug Machine 4x15 (w/ only 15 sec. rest)
-> all with 65 lbs on each side (1 plate + 2 tens)

Bicep Curl Machine (Open Palm Grip) 4x15 (w/ only 15 sec. rest)
-> first 2 sets at 30 lbs, mid-way through 3rd set had to drop to 25 lbs and then 20 lbs, last set at 15 lbs ... (biceps not used to short rest)

Bicep Curl Machine (Semi-Open Palm Grip) 4x10 (w/ only 15 sec. rest)
-> all at 10 lbs ... (pathetic!! biceps worn out)

Ab Crunch Machine 4x15 (w/ only 15 sec. rest)
-> all at 15 lbs

Core Leg Raises (w/ only 15 sec. rest)
15 reps BW
15 reps BW
12 reps BW
12 reps BW

**** MORNING WEIGH-IN: 139 LBS BODY WEIGHT ****

--> THIS IS EXCELLENT!! IN THE 2 WEEKS I TOOK OFF TO REST BOTH ACHILLES TENDONS, MY BODY WEIGHT IS STILL 139 LBS (NO LOSS OR GAIN).