It's a new dod, it's a new day

[dod]

Horrible leg day, thought I was going in fresh but nothing felt good.

Squats
bar X20
12X60
4X8X80
5X90
2X90
8X80
10X60

Romanian deadlifts
3X10X60 back was really tight on these, need to watch it

leg extensions
3X12X130
hamstring curls
3X12X70

Hour and a half on the bike last night, might have something to do with the legs not feeling it

 

[dod]

For the ultimate "back stretcher" try doing very light good mornings with a massively round back. And do them REALLY slowly, too.

That gives me the fear, sounds like a recipe for another "slipped" disc

Doing nothing else tonight so gym it was

bench press
50X12
60X10
65X5
70X5X5
75X4

close grip press
3X8X60
3X10X50

Incline DB press
3X8X25
10X22.5
8X20



seated dumbbell shoulder press
10X12.5
10X15
10X17.5
3X10X20
10X22.5

Hammer curlz

45 mins on the bike to finish

 

[dod]

did legs and chest over the weekend, mainly focussed on the bike at the moment for the loch Ness Etape next week.

Dropped cals to 2000 for last two weeks and weights dropped to 79.6 kg, not been there for quite a while

 

[dod]

not doing much gym work this last week or two, mainly all bike time, calories up again but weight down to 79.1, just in time to carb up for the etape at the weekend

PT plan has also now finished so just signed up with him again for a further three months. Plan this time will be to focus on increasing power, especially legs so I'm expecting a lot of squatting, lunges etc

 

[dod]

today, was good although there were quite a few incidents. A&E was pretty busy

 

[dod]

Ooft - hope you were OK and nobody got too badly hurt!

I was fine, a mate took a faceplant into the road at about 30mph, was a bit of a mess but he's back on the bike now. Another guy had a heart attack but he's fine too so all in all it could have been a lot worse.

Took a week off, back last night. New programme, two upper and two lower workouts. Shoulder is still giving me trouble so we'll see how that goes.

DB Chest press
10X10
10X20
6X10X25

Single arm Dumbbell rows
4X10X25

Standing DB shoulder press
2X10X15
2X10X17.50

DB Clean and press
4X10X15

DB lat raise
3X10X12.5

~100km on bike last week for cardio. Weights still showing in the 79kg range so happy with that. Kcals on 2100 a day.

 

[dod]

Bit of a lazy May in the gym, shoulder still giving me problems, doing a fair amount on the bike.

DB Chest press
10X10
10X20
4X10X25

Single arm Dumbbell rows
4X10X25

BB clean and press
4X10X40
2X10X17.50

Straight arm pull down supersetted with v-bar pull downs
4X10 of each with some weight


Hammer curls supersetted with tricep rope extensions

4X10 of each


~100km on bike last week for cardio. Weights still about 79kg

 

[dod]

DB Chest press
10X10
10X20
4X10X25

Chest supported Dumbbell rows
4X10X25

BB clean and press
4X10X40

DB shoulder press
3X10X20

Lat pull down
3X10Xsomething

Cable crunches
3X10X90

Cablewoodchops
3X10X50

Lat db raises
3X10X12

30km on bike last night, TT specific session on zwift

 

[dod]

********, leg day, got to lunges and pulled a muscle in hamstring, walkings not funny at the moment

 

[dod]

Workout upper 2
incline DB Chest press
10X10
10X20
4X10X25

Single arm Dumbbell rows
4X10X25

BB clean and press
4X10X40


Straight arm pull down supersetted with v-bar pull downs
4X10 of each


Hammer curls superseted with tricep rope extensions

4X10 of each


~36k on zwift last night

 

[dod]

crikey - I don't think my Zwift has ever gone beyond 30km or something in one go.

I dare say you've noticed zwift can be a bit boring. I've been following a set training program, just to get a bit of structure in things, its okay for now
Hamstring also seems to have sorted itself out but tomorrow morning will be the proof of that

 

[dod]

hamstrings not working properly but it doesn't seem to be affecting bike

weight low 79's, slowest cut ever, always hungry

Upper workout 1
Football bar Chest press
20Xbar
10X50
10X60
4X5X70

Close grip
2X10X60
2X10X50

Chest supported Dumbbell rows
4X10X25

DB shoulder press
3X10X20

Lat pull down
3X10Xsomething (5 bars but no weight marked on them)

Cable crunches
3X10X100

Cable wood chops
3X10X70

about 100k on bike for the week so far

 

[dod]

50k on bike last night.

Going to have to go to physio for shoulder, really uncomfortable this morning
Football bar Chest press
20Xbar
10X50
10X60
4X5X70

Close grip
2X10X60
2X10X50


Chest supported dumbbell rows
4X10X25

BB clean and press
4X10X40


Straight arm pull down supersetted with v-bar pull downs
4X10 of each


Hammer curls superseted with tricep rope extensions

4X10 of each

Cable crunches
4X15

 

[dod]

Still got a problem with hamstring with leg workouts but strangely it's not impacting bike

Upper workout 1
Football bar Chest press
20Xbar
10X50
10X60
4X5X70

Close grip
2X10X60
2X10X50

Chest supported Dumbbell rows
3X10X25


DB shoulder press
10X15
3X10X20

Lat pull down
3X10Xsomething

Cable crunches
3X10X100 (?)

Cable wood chops
3X10X70

about 110K on the bike for the week.

 

[dod]

Still got a problem with shoulder, gave it a month off but doesn't seem to be making a difference

Upper workout 1
Football bar Chest press
20Xbar
10X50
10X60
5X5X60

Close grip
2X10X60
2X10X50

Chest supported Dumbbell rows
3X10X25


DB shoulder press
10X15
3X10X20

Lat pull down
3X10Xsomething

Cable crunches
3X10X120

Cable wood chops
3X10X70

back extensions, it's dodgy as well for some reason, getting old sucks

 

[dod]

Honestly don't know. First noticed it about 4-5 months ago, being doing more on the bike than the gym and thought it would just go.
I can't help wondering if there's something about my desk posture, although I've got a standing desk, it's the right shoulder and that's the arm I use for the mouse etc.

 

[dod]

snip!

Hmm, I hadn't made that association, mainly as I also had an issue when I wasn't doing very much on the bike last year and I don't feel it at all on the bike. I've booked in with a Physio who looks like she has appropriate experience for now. Have to do something as it's actually interfering with sleep now. I'll raise this at the time though, as you say these things can manifest themselves in ways you wouldn't expect.

She previously worked in the NHS for 3 years – then spent 4 years as the first team physiotherapist with Inverness Caledonian Thistle FC. Fiona has also worked with Ross County FC, Triathlon Scotland and the Scotland U19s ladies football team. Fiona works regularly with the Sport Scotland athletes providing physiotherapy services at their olympic weightlifting sessions - working with athletes from a range of different sports - including golfers, badminton and rugby.

 

[dod]

find out tomorrow

For now, very light floor press with dumbbells in the house

8X15X20

 

[dod]

She sounds like she knows her onions - hope it works out!

Had physio and she certainly seems to know what she's talking about.

Her view is that the right shoulder blade is sitting about 1cm lower than the left, caused probably by weak activation of the muscles under it. That's causing the upper traps to over compensate and putting extra pressure on the supraspinatus which is where the pain is coming from i.e. part of the rotator cuff group. Or at least that's what I think she said

Got a series of exercises to focus on activating those muscles properly and correcting placement of the shoulder blade.

Goblet squats
BOR's
deadlifts
front squats

She's no shy

 

[dod]

first day back in the gym for just over 4 months, with a PT, shoulder's still not right although it's a lot better than it was.
Mainly leg focused, DL, belt squats, BSS, lunges, Goblet squats. Some upper body based on strengthening back with a view to getting back to a full routine within the next three months.

Plus circuit **** at the end