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 Buckman's log (beginner)

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Buckman

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PostSubject: Re: Buckman's log (beginner)   Wed Jun 04, 2014 2:37 pm

4.6.2014

wall HS: 4x? .. not long handstand but hands very close to wall and scapula almost completely elevated ...... 1:00 rest

Explosive pulls: 4x5, 1:30 rest
-explosivness dropped, I wish I could do this at home

Single bar dips: 16, 15, 15, 12 .. 1:30 rest
-feels easier than normal dips but exhaust faster .. shoulder width grip

supersetted, 1:30 rest
L-Pulls: 5, 4, 4, 4
Pike push ups: 7, 7, 7, 7

supersetted, 2:00 rest
Wide pulls: 9, 8, 8, 6-7
Dips: 14, 13, 9, 8
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PostSubject: Re: Buckman's log (beginner)   Fri Jun 06, 2014 8:58 am

6.6.2014

wall HS: 4x? sec, very good form - balance through fingers
-1:00 rest

OHP @ 27kg: 10
OHP @ 37kg: 5x7 .. goal 5x10 -> 42kg .. 1:30 rest

L-Sit pull ups on a branch, one shoulder higher than other causes very weird feelings, this limits me to only wide pulls

alternating sets, 45sec rest after dips and 60sec rest after diamonds
Dips: 16, 15, 12, 10
hannibal Diamonds: 16R, 11L, 11L, 9R ... R - right leg in air

Wide Pull ups on branch: 8, 8, 8, 8, 4+2+2 .. 1:30 rest
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PostSubject: Re: Buckman's log (beginner)   Sat Jun 07, 2014 9:45 am

7.6.2014

Close squats: 20
Front squats @ 15kg: 10
Front squats @ 37kg: 6x6 .. 2:00 rest

Windshield wipers: 3x6 - each side

parallettes L-Sit: 2x1
hanging L-Sit: 2x1

freestanding HS on parallettes: could hold for like 5 seconds, just kicked up to HS and hold straight

HLR from L: 5, 5, 3, 4

walking Lunges: 4x20 - each leg

superplank: 2 mins, shoulder pain lol
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PostSubject: Re: Buckman's log (beginner)   Sun Jun 08, 2014 10:32 am

8.6.2014

wall HS: 4x? sec, weak today

OHP @ 27kg: 10
OHP @ 37kg: 8, 8, 8, 8, 3 .. 1:30 rest but short rest before last set to hit the volume of previous workout

L-Chins: 5, 5, 5, 4, 5

alternating sets, 45 sec rest after dips, 60 sec rest after diamonds
Dips: 16, 16, 12, 9(failure)
Hannibal diamonds: 16L, 14R, 10R, 10L
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PostSubject: Re: Buckman's log (beginner)   Thu Jun 12, 2014 10:05 am

last weeks/months experimenting with nutrition and training, high stress from exams(finally over), eating crap, overeating crap, lowerback problems, lost focus from training and so on

here are the stats I managed to hit after injury, maybe lower actually
Pull ups: 18
Chin ups: 17
Dips: 27.. few hours after intense upper body session lol, miracle
Push ups: 43 .. after whole workout too, this were after crap meal as punishment
Hanging leg raises to bar: 10 strict, long time ago

goals
20 clean pull ups
40 clean dips
50 strict push ups
Dragon flags
47kg Front squats
47kg OHP
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PostSubject: Re: Buckman's log (beginner)   Thu Jun 12, 2014 10:05 am

updated stats and goals, last post of previous page

12.6.2014
time to build up warrior mentality again!

wall HS: 3x1 .. very strong today, less scapula mobility tho

OHP @ 27kg: 12
-raised to 37 but shoulder had problem with that

tucked L chin ups: 10 .. this probably stretched my back, felt lats very well and shoulders were ok for OHP session ... new goal, 5x10 this

OHP @ 37kg: 10

alternating
OHP @ 42kg: 4x6
L-Sit chins: 6, 6, 5, 5

Dips pyramid: 23, 17, 12, 14, 11 .. supposed to be 25, 20, 15..

3 sets tucked L chins with middle, top and almost deadhang pauses
-grip was crying

few  sets of 10-20+ push ups in short time, need to do same with squats
random push ups sets through training or day to make them natural like walking
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PostSubject: Re: Buckman's log (beginner)   Sat Jun 14, 2014 5:52 am

13.6. headache again, hot weather, low water ... then even litres of water havent helped through the day

14.6. taking IF seriously again, morning workouts fasted
felt like crap first 30 minutes, then like unstoppable machine
was doing sets of 15 squats between exercises

new era begins!

wall HS: 4x1, random rest, long holds, moderate form
OHP @ 27kg: 10x then shoulder discomfort
tucked L chins: 8

OHP @ 32kg: 15, 13, 12, 10 .. 2:00 rest
-will take it to extreme 2 more times then longer rest.. 27kg for 15-20+ reps and 47kg pref for 3+ reps

Bent-over rows @ 7kg: 10
Bent-over rows @ 12kg: 10
Bent-over rows @ 17kg: 10
Bent-over rows @ 22kg: 10
Bent-over rows @ 27kg: 10
-learning technique

alternating sets x 5
L-Sit chin ups: 6
freestanding HS: few seconds each of few tries

windshield wipers: 1x7
-need to destroy core tomorrow

more free HS and lunges with plates to give them back to where they are stored
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PostSubject: Re: Buckman's log (beginner)   Sun Jun 15, 2014 6:42 am

15.6.2014
high volume push and legs

wall HS x3 + some free HS

Dips maxouts: 30(PR!), 27, 22, 22failure, 19 .. 5:00 rest
-not great form especially on last set but nvm
-sets of 15 squats and 10 lunges per each leg between sets, 5-7x

free HS

Windshield wipers: 5x3-8 .. 2:30-3:00 rest
-supersetted 5kg front squats x10 and 10kg lunges x10 total between sets

Push ups volume, 1:00 between sets
6x15, 11x10, 7, 10, 8failure, 9
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PostSubject: Re: Buckman's log (beginner)   Tue Jun 17, 2014 6:59 am

16.6.2014
extreme sore chest, felt more on chin ups then push ups lol .. nvm this short workout fixed that

L-Sit chins pyramid: 1-2-3
-bar bending so much, I rather stopped.. its supposed to hold 150kg and I weigh 75, well
-my old tree branch is broken so no hanging exercises for now

Bent-over rows @ 27kg: 10, 10, 9, 8, 7, 6, 5, 4+3+2+1
-felt my right lat a bit, dont know if its wrong but lower back got good work

few sets of squats

big supersets, no rest inside, 3 min rest between, dont 3 times
15 sec plank + 5 lying leg raises + 15 sec plank + 10 raises + 15 s plank + 5 raises + 15 s plank
-good core finisher
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PostSubject: Re: Buckman's log (beginner)   Tue Jun 17, 2014 7:00 am

17.6.2014 that push workout

warm up + 15 squats + 15 push ups .. slowly build to 50 reps
wall HS: 4x1 .. long holds, nice control

sets of 15 squats and 20 lunges through workout, 10 for every total

OHP @ 27kg: 10 - idk why but right shoulder have problems everytime when scapula is elevated under load
tucked L chins: 8
OHP @ 32kg: 10
OHP @ 37kg: 8
OHP @ 42kg: 6
OHP @ 47kg: 4, 6, 5, 6 .. 4 mins rest, hardest part was cleaning the barbell after doing squats Very Happy

Push up maxout: 32 + 18 after short rest .. not even muscles exhausted, maybe mind turned off

L-Sit: 4x10+ sec holds, short rest

Dips pyramid, 5 sec * reps = rest, eg 1 dip 5 sec rest, 2 dips 10 sec..
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 = 100 total

a lot of free handstands, got some solid holds, one over 5 seconds

alternating sets, random rests but more short than long
Bench dips(elevated legs): 30, 25, 20, 15, 10, 5
hannibal Diamonds: 10, 8, 6, 4, 2

big sets with no rest inside, 3 min rest after set, 3 sets
15sec plank + 5 lying leg raises + 15s plank + 10 raises + 15s plank + 10 raises + 15s plank + 5 raises + 15s plank
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PostSubject: Re: Buckman's log (beginner)   Thu Jun 19, 2014 5:36 am

18.6.2014
some free handstands, squats, push ups, pull ups on railings and push ups maxout - failed at 32 again lol, crazy number .. 50 consecutive in one set soon

19.6.2014
wall HS: 4x1 .. good holds
some pull ups to warm up scapula a bit more

Dips maxout: 30-31 .. 29 consecutive, exhausted only on last 2 reps but it was over quickly

OHP @ 27kg: 20, 19, 15, 11 .. extreme fatigue, 2:00 rest

Bent-over rows @ 27kg: 7, 10, 10, 10, 10, 10, 10 .. 1:30 rest
-freestanding HS between, very solid holds, half sets very long, last set longest ever

supersetted, 1:30-2:00 rest
Dips: 15, 15, 15, 15, 12
Bench dips: 15, 15, 15, 15, 15
-short rest between to move between stations

some pull ups
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PostSubject: Re: Buckman's log (beginner)   Fri Jun 20, 2014 6:05 am

20.6.2014
L-Sit: 3x1
hanging L-Sit: 3x1

33 push ups, body refuse to go past 30 daaamn
Pull ups on railings: 10, 10, 6 + some free HS between

1min rest between all leg sets
Squats: 5x20
Lunges: 5x20
5kg f. squats: 5x20
Lunges: 5x20
-inspired by IronLoo, total 400 reps, goal 1000

Pull ups on railings: 10, 10, 8, 7 + some free HS between
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PostSubject: Re: Buckman's log (beginner)   Sun Jun 22, 2014 6:24 am

21.6.2014

wall HS: 4x1

Dips maxouts every 30 sec: 25, 14, 9, 8, 7, 6, 7, 7, 6, 7, 7, 7, 7, 4f, 6f, 6, 5f, 6, 5
-1 min rest
9 dips to failure

Bent-over rows @ 27kg: 10
Bent-over rows @ 32kg: 7, 7, 8, 7, 10 .. 1:30 rest

many free HS, couldnt balance today
discouraged to work on core lol, angry

22.6.2014

alternating
Pull ups on railings: 10, 10, 10, 9, 6, 6
diamond Push ups: 20, 20, 20, 20, 20

hanging L-Sit: 5x15+ sec

a lot of freestanding HS, fails but some holds too.. I will give them a rest

Legs volume, 1 min rest between all sets
Squats: 5x25
Lunges: 26, 24, 26, 24, 26
Squats w. 5kg: 5x25
Lunges: 26, 24, 24, 26, 24
-total: 500 reps
-very hard last half, pushing through fatigue
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PostSubject: Re: Buckman's log (beginner)   Wed Jun 25, 2014 9:17 am

24.6.2014
need to split upper/lower again, not much energy for core workouts

wall HS: 4x1 .. good holds, took some energy from me
railing Pull ups: 10

OHP @ 27kg: 10
OHP @ 32kg: 10
OHP @ 37kg: 9
OHP @ 42kg: 8, 7, 6, 6 .. 1:30 rest
-shoulders were weak today but more quality reps than last week

railing Pull ups: 4x10 .. idk rest, was doing free handstands between

Dips: 20, 20, 18, 11(lost focus), 14, 13, 12 .. 1:30 rest

railing Pull ups: 10, 10, 5-6 grip failure
-free HS between, got 2 solid holds today, some short holds without balance and many fails



25.6.2014 need core training ideas, only push up bars available and floor ofcourse

parallettes L-Sit: 3x10+ sec
hanging L-Sit: 3x15-20+ sec

some planks and lying leg raises supersets.. hadnt worked
Lying leg raises: 10x10 .. short rest
front Planks: 60, 45, 45 seconds with 1:15-1:30 rest

lowerback 101 2x1, 10 reps per exercise

Legs volume, 1 min rest between all exercises, 5kg and 10kg plates holding used
Squats w. 10kg: 4x25 - used 2 min rest between these
Squats w. 5kg: 4x25 - 1 min
Lunges: 5x22 + 3 squats after each. - 1 min
Squats BW: 4x25 - 1 min
Lunges: 5x22 + 3 squats after each. - 1 min
-total: 550 reps
-10kg sets quite hard, lower back and quads fatigue alternating
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PostSubject: Re: Buckman's log (beginner)   Sat Jun 28, 2014 3:21 am

26.6.2014
Bodyweight: 78kg .. result of overeating crap lol

wall HS: 4x1.. nothing special, but noticed I can go shoulder width not wide like many guys do

Dips @ 10kg: 5x10 .. 2:00 rest, using backpack, deep and controlled reps
Pull ups on railings: 10, 10, 8, 6 - forearm fatigue .. 1:30 rest
Pike push ups: 4x10 .. 1:30 rest

Bent-over rows @ 27kg: 12, 12 .. 1:30 rest
Bent-over rows @ 32kg: 10, 10 .. 1:30 rest

Dips: 15, 15, 12, 9, 8, 7 .. 0:40 rest
Pull ups on railings: 10, 9, 6, 6, 5 .. 1:30 rest

15 diamonds + 10 regular push ups
12 + 5

did some free HS and frog stands later and maybe pulled a muscle or something, minor injury so i am taking few days off only GTG squats
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PostSubject: Re: Buckman's log (beginner)   Thu Jul 03, 2014 1:08 pm


27.6.2014
20 ATG Squats, 15kg ATG Front squats x15, 27kg ATG front squats x10
-on the second set of 27kg front squat when i lowered down I felt likesome hit me in the lowerback so I stopped workout, still feels lower back a bit even while doing nothing

also I did free HS and frog stands yesterday evening and few hrs after my shoulder/triceps hurts weird while raising arms and some arm moves, today its better but still light pain lol

took 3 days rest



30.6.2014 light workout

afternoon
5x5 dips
5x10 squats
5x10 push ups
5x15 sit ups

later in the day
10x5 pull ups

in the evening
5x5 dips
5x10 squats
5x10 push ups
5x15 sit ups
-done in a circuit now but there was regular rest




1.7.2014 light workout #2

on family friends garden was a thick bar for carpets, did some chin ups, pull ups, close pulls, in L-Sit too, few hanging leg raises
-chins and leg raises felt much harder than when i did them last time

later at home
circuits, longer rest, 9-10x
6 Pull ups on railings
6 Dips
12 ATG Squats
12 Push ups
18 Situps
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PostSubject: Re: Buckman's log (beginner)   Thu Jul 03, 2014 1:09 pm

3.7.2014

LBM's shoulder warm up x2
Back101 x2
Abs101 x2 - never felt so extreme burn before

10 jump Squats, 10 Push ups, 5 Pull ups, 5 Dips

wall HeSPU: 3, 2, 2 .. 2:00 rest
-last 2 sets lost balance after last rep
-slightly wider than shoulders, 10-15 cm from wall, head touchin only on some reps but almost full HeSPUs all reps
-forgot to warm up wrists, had minor pain maybe i would hit 4 reps on first set lol

Pull ups on railings: 15
-no failure, all consecutive but had pause so i stopped set
-old PR 18 on shaky branch, will make new PR on this

OHP @ 27kg: 4x7
-holding top, focus on elevated scapula, left scapula is very weak in that position

alternating, 3 sets
Pull up pyramids - 1, 2, 3, 4, 5, 6 - 5 sec rest for each rep
L-Sit on parallettes - 10 sec
-too weak L-Sit but good control

Dips: 10x10, 0:40 rest
-last 2 sets very hard

20 ATG Squats
-part of everyday squatting, 20 reps then weight increment

10 lying leg raises + some lying whipers .. wtf that whipers feels very weird when i cant hold something
-raising legs when lying on back put some pressure on lower back, hard to train core outside pull up bar
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PostSubject: Re: Buckman's log (beginner)   Sat Jul 05, 2014 8:38 am

4.7.2014

4x10-15 seconds bent-knee straddle L
4x Frog stand

20 ATG Squats w. 2.5kg
-felt some exhaustion in legs after lol

Scapula activation 3x5 + push ups, pull ups, dips



5.7.2014

1 min rest
LBM's shoulder warm up x2
Abs101 x2
Back101 x2
10 jump Squats + 10 Push ups

wall HeSPU: 2, 1B, 2B, 1 + 1/2B .. 1:30 rest
-controlled, head touching ground
-B = lost balance

5+5 Dips

Dips @ 10kg: 15, 10, 9-10, 7 .. 1:00 rest

3:00 rest

Dips: 15, 12, 12, 10 .. 0:40 rest

3:00 rest

Hip push ups: 8, 7, 6 .. 1:00 rest
-probably not best form, strong chest stretch

2:00 rest

Diamond push ups: 15L, 12R, 12, 10 .. 0:40 rest
-L = left leg in air, R = right leg

together with warm up and stretching took only 75min lol
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PostSubject: Re: Buckman's log (beginner)   Wed Sep 17, 2014 1:02 pm

last 3,5 months were very weird, no real pull up and dip bars, overeating, overeating junk foods, sitting behind PC whole day, playing with intermittent fasting and fasted workouts, low carbs, high carbs...

fighting with anterior pelvic tilt and lowerback pain/few days pain/injuries

may seem like no to low progress but thats my struggle and I will never give up
also I workout out lowerbody supersets yesterday, just basics, gonna post next one


third day on college and finally a training to share with

17.9.2014

found a new cardio - walk in and out of park with vest equipped - lol @ people's staring at me while walking through the city
bars in park are very thick, new challenge again

wall handstand

Dips @ BW: 10
Dips @ 12kg: 10, 9, 8, 5+ .. 2:00 rest
-low to by my standards but much better than monday

Pull ups @ BW: 7
Pull ups @ 12kg: 5, 5, 5, 4 .. 2:00 rest
-top hold and slow negative with last rep

alternating sets, 1:00-1:45 rest after each set
Single-bar dips: 13, 15, 10, 9
Pull ups: 2 phorm pulls attempts(only 30-50% ROM) + 5close, 6chins + top hold, 5 pulls + top hold, 6 close chins + top hold

free HS attempts

no rest pyramid supersetted
Inverted rows: 1, 2, .., 10
Diamonds: 1, 2, .., 10
-last 3 push up sets was inclined
-stabilizers destroyed, could push but couldnt control eccentric

Dip shrugs + Pull up shrugs

supersetted 7 Dips + 6 chin ups + 15-20 bench dips + 20-30 sec deadhang

supersetted with 12kg vest: 4 dips + 3 pull ups
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PostSubject: Re: Buckman's log (beginner)   Sat Sep 20, 2014 12:05 pm

Buckman wrote:
now i can do sets of full hanging leg raises for 3-5 reps, if i get stronger on that i will go for dragon flag

21/1/2013
@SCHOOL .. Dips: 28 (straight legs, full lockout)
-next time going for 35-40

@HOME ..
Pull up routine inspired by FitnessFAQ
-max 5 sec rest between supersets, 2 min rests between rounds, controlled reps with little pause at top

3, 3, 3, 3, 1 - Close/Wide/Close chin/Chin/Regular pull ups
2, 2, 2, 2, 2
1, 1, 1, 1, 1
3, 3, 2, 1
2, 2, 2, 1
1, 1, 1, 1, 1
7 Wide pull ups

-total = 56

few sets of tucked front lever hold, trying to extend one leg or straighten back

Diamond push ups: 13, 13 (1 min rest)
Fist Push Ups: 13, 13, 13

Bench Dips @ 26kg: 25, 15-20, 20, "20"(1 min rest)
-not sure if i did the last set :/

20 strict push ups every 90 mins


looking back I progress from 4 dips to 33 in few months, and just 4-5 dip workouts in my whole life and after 1 years post injury I am still not back although dipping many times per week lol
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PostSubject: Re: Buckman's log (beginner)   Fri Nov 14, 2014 8:58 pm

HI Buckman, good to see you are still posting. I followed your log a bit on the BarStarzz forum.

What do you think has been the reason behind your stalling on the dips improvement?

How is your injury doing?
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PostSubject: Re: Buckman's log (beginner)   Sat Nov 15, 2014 6:31 am

I think my dips prior to first injury were not even to parallel, but the slow progress was caused probably by overtraining a bit cause too much pushing work, thick bars and more range of motion with more control so ofcourse its harder

if you enjoy my log heres my most current(hope I can post other forums links)
http://physicalculture.canadian-forum.com/t722-buckyx-s-training-log

I expressed my feelings there too so its not just straight training log, may look weird
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PrimalRedemption



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PostSubject: Re: Buckman's log (beginner)   Mon Nov 17, 2014 10:41 pm

Okay I read your training log, was nothing wrong with your expressing frustration it seemed pretty normal actually.

Regarding your shoulders, there are some things that I can tell you that will help you.

The first is that there is impingement meaning a tight tendon pulling your shoulder in one direction. I can almost bet with confidence it is your biceps tendon as this muscle is notorious for shortening and shrinking up especially with your high intensity training style of supersets and megapumps. You gotta keep this loose. The other is most likely pectorals. If you can imagine, for example in a Dead Hang, these already shortened muscles are called upon to stretch so far in order to accomodate the vastly long and flexible lats; they pull the shoulder out of socket and your rotator cuff is left high and dry.

Also imagine the full locket in a overhead press. The chest and biceps can't be impinging the engagement of the rotator cuff and rear trapezius muscles. They need to be free and able to properly "shelf" the weight over the lats.

So to stretch this you have to do more than just "normal" stretches that you see and hear everyone doing. There is one which is good for the pecs and that is you reach for a low bar, and position your body height so that your arm is fully extended like a full lockout in overhead press. Then you gently stretch the chest by inching forward and rotating. You want your shoulder support muscles in the rear to be fully engaged and supporting the joint, just as if you were pressing a heavy weight overhead. Your lats and scapula retractors and everything should be engaged.

The other is for the biceps, and is more a tendon stretch. You extend your arm out to your side and place your palm against a flat surface like a wall. Once again the lat and rotator cuff should be supporting or shelving the shoulder, like a lat spread almost. Then you gently and slowly move your neck away from your arm. This lengthens the shortened biceps tendon and adjacent structure that is causing the impingement.

The next big thing that works is to do a very thorough warm up. But you have to redefine your definition of warm up. It is not just about working the muscles and getting a sweat. It is about getting your energy flowing through your joints and tendons which literally feels like a warm or hot energy stream. The increased carbon dioxide from physical exertion is actually the reason a warm up works. This is because carbon dioxide is a vassal dilator and the increased blood flow naturally moves energy as well. you can do this without even moving, just reducing your breathing. This warmup is greatly enhanced by taking ginger and ginseng. You should practice the horse stance as well, with arms held shoulder high in front of you. Combine this with jogging for 15 to 20 minutes and stretching and you should be seeing freedom from any pain in a few weeks.

Warm up, warm up, warm up. It's the difference between going home frustrated with aching shoulders or finishing your workout with a High and feeling on top of the world.

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PostSubject: Re: Buckman's log (beginner)   Tue Nov 18, 2014 5:38 pm

thanks for reply man but I dont train upper body for 1 month since then, only lower body to let it heal and I dont think just stretching will heal that
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PostSubject: Re: Buckman's log (beginner)   Fri Mar 13, 2015 3:09 am

well I have been doing some push ups(really week) and inverted rows since new year?? started regular training again around 16th feb

first 2 dip trainings, 5x3 with 3min rest and 5x6-8 next and 5x3-5 pull ups and bodyweight of 81+ kg

stats after 1 month:
BW: 76-77kg
dips 7x9-10, 2 min rest
pull ups 6x6-7 with 2-2,5 min rest
Hanging leg raises: 5x5
L-Sit: 15+ sec
L-Hang: 45-60 sec
One-leg dragon flag rep: tried for 1-2 reps only
ATG Front squats: 40+kg 5x5
Pistols: 4x4

but I got ill second time after 1 month
will update this with next workout
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PostSubject: Re: Buckman's log (beginner)   

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Buckman's log (beginner)
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