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Old 05-19-2011, 08:23 AM   #511
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Originally Posted by big_swede View Post
Good smashing MC!
Thanks Swede!

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Originally Posted by Szelago View Post
That is one of the changes that I found to work for me as well.
I also use the HS shrug unit to do DLs. Just have to put a step or stack of plates in front of it to get proper ROM.

I do bent rows on the HS shrug unit also.

Good work, MC!
Imagining the bent rows is harder than the deadlifts. Interesting.

Shoulders

Prehab at Home
DB Shoulder Press 25x15, 35x10, 35x10, 45x10, 45x10, 45x10
DB Lateral Raises 15x10, 15x10, 15x10, 15x10
Dual Cable Lateral Raises 25x10, 25x10, 25x10, 25x10
Cybex Shoulder Press 150x10, 170x10, 170x10, 180x10
Reverse Pec Deck 115x12x4

Did DB shoulder work rather than Arnies. Only challenge was swinging the DBs into starting position. I did this while standing and then sat to perform them. A little tension getting them down (I don't like to drop the weights if I don't have to), but I think I can live with it. Dropped down to 15# on lateral raises due to the forearm tension from gripping the DB and having the weight hang when I used the 20s. Cable lateral raises felt better and I am going to push for more reps with this weight until my forearm feels better.

Thinking I may do just hammer curls tomorrow for biceps and see how that goes. I think the combination of stretching, massaging, and Meloxicam (15mg) is working its magic.
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Old 05-20-2011, 09:09 AM   #512
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Arms

Seated Tricep Pressdown 170x15, 230x12, 250x12, 270x12, 270x12
Tricep Pushdown (-- bar) 60x10, 80x10, 90x10, 100x10, 100x10
Reverse Grip Pulldown (vv bar) 80x12, 90x12, 100x12, 110x12, 110x12
Hammer Curls 20x12, 20x12, 20x12, 15x12, 15x12
EZ bar curls 60x8, 60x8
Cybex Calf Raises 270x30, 270x30, 270x25


Tried hammer curls, but still felt discomfort and slight pain. I want to find a balance between giving the forearm some activity and not keeping it inflammed. Considering dropping any direct bicep work for 2-3 weeks (GASP).
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Old 05-20-2011, 09:10 AM   #513
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Nard, i think you could drop direct bi work for 2-3 months and still have bigger guns than most people i know

Carl.
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Old 05-20-2011, 09:56 AM   #514
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Arms

Seated Tricep Pressdown 170x15, 230x12, 250x12, 270x12, 270x12
Tricep Pushdown (-- bar) 60x10, 80x10, 90x10, 100x10, 100x10
Reverse Grip Pulldown (vv bar) 80x12, 90x12, 100x12, 110x12, 110x12
Hammer Curls 20x12, 20x12, 20x12, 15x12, 15x12
EZ bar curls 60x8, 60x8
Cybex Calf Raises 270x30, 270x30, 270x25


Tried hammer curls, but still felt discomfort and slight pain. I want to find a balance between giving the forearm some activity and not keeping it inflammed. Considering dropping any direct bicep work for 2-3 weeks (GASP).
Shouldn't lose anything by doing that, Nard. Bi's get plenty of work as secondary movers. Also probaby won't take that long of a break to feel results. Lots of heat and massage/rolling, buddy.
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Old 05-20-2011, 10:16 AM   #515
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Nard, i think you could drop direct bi work for 2-3 months and still have bigger guns than most people i know

Carl.
Quote:
Originally Posted by Szelago View Post
Shouldn't lose anything by doing that, Nard. Bi's get plenty of work as secondary movers. Also probaby won't take that long of a break to feel results. Lots of heat and massage/rolling, buddy.
I know guys, its a mental thing. I feel like if I don't train, I shrink. I am going to attack my forearm with more Tiger Balm and golf ball massaging this evening after work.
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Old 05-20-2011, 10:25 AM   #516
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Nard, do you have on of those filled sacks (heating pad) that you put in the microwave?
They work wonders.

I read somewhere that you can make one by filling a sock with dry rice. Haven't tried it though.
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Old 05-20-2011, 10:46 AM   #517
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I think you should lay off the guns for about 2-3 years so that I can overtake you.

Nice lifting around the injury.

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Old 05-20-2011, 11:39 AM   #518
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Originally Posted by Szelago View Post
Nard, do you have on of those filled sacks (heating pad) that you put in the microwave?
They work wonders.

I read somewhere that you can make one by filling a sock with dry rice. Haven't tried it though.
I do, but it's for a cooler pack I own--it gets SOOO hot. I also have a electric heating pad that you can place a moist face towel into as well. Will use that tonight!

Quote:
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I think you should lay off the guns for about 2-3 years so that I can overtake you.

Nice lifting around the injury.

LtL
LOL, Al! I saw where you said your triceps are growing like weeds. It won't take you long, especially with having shorter arms and all.
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Old 05-20-2011, 01:16 PM   #519
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The guns will stay. Most people really dont need to train them weekly, but especially fer you. Your guns will be fine.
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Old 05-20-2011, 01:24 PM   #520
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I know guys, its a mental thing. I feel like if I don't train, I shrink. I am going to attack my forearm with more Tiger Balm and golf ball massaging this evening after work.
Demz gunz, gunz, gunz...need I say more ...hope the forearm issue resolves itself soon.

Looking good Nard!
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