She finally let me give her the D. Oh man am I glad I’m in shape. Damn...
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This has happened to me a dozen times. At first I thought it could only happen when lifting something or training back or squats when you accidently lean forward just a tad too much. Then it happened to me when incline benching, after I racked the bar lol. Haven't found a good explanation but I think it is due to microtears in small muscles in the thoracic area between scapula and spine? Because that's where the worst pain is. Then any moving of the ribs or anything irritates it. Wonder if this is due to some weakness/imbalance somewhere... Very annoying pain and keeps you out of the gym for a short while.
My chiro explained it to me. Not sure I fully understand, but I’ll attempt to pass along what he said:
Basically, it’s an inflammation of one of the many small muscles that attaches to the ribs. The reason it’s so difficult to get it healed or stop hurting is because it literally moves with every breath you take. Since it’s in constant motion, it is difficult for it to find “down time.” Also it’s why it hurts, literally, with every breath you take in.
Hamstrings/calves
4 sets stiff leg deadlifts, last set drop
4 sets leg curls
4 sets standing calf raises, last set drop
2 sets seated calf raises
Incorporated a little impromptu trap work as well. 4 sets bb shrugs, drop set on last.
Chest
3 sets bb incline press, last set drop set, x2
3 sets db flat bench super set w/ 3 sets pec deck
3 sets incline db press
3 sets hammer strength incline press
Blast is really setting in good now. Strength is up and I’m having to be careful. The old man doesn’t want to hurt something. Lol.
Back
4 sets wide/reverse grip pull downs super set with narrow/neutral grip hammer strength rows
4 sets narrow grip pull downs super set w/ rack pulls
4 sets wide grip hammer strength rows super set w/ cable lat pull downs
Was really dialed in today. Mind/muscle connection was really good. I have about 2 more weeks left on this blast and not wanting to end. Lol. But, gotta come off so no flags pop up on labs next month.
Just checking to see if you guys are still alive in here....
Bi’s/Tri’s
Bi’s
4 sets bb curls super set w/ 4 sets cable rope curls
3 sets incline db curls
3 sets db hammer curls
3 sets reverse grip cable curls w/ narrow grip machine curls
Tri’s
3 sets close grip bench, last set drop
3 sets seat db one arm tricep extensions
3 sets behind head cable extensions super set w/ single arm reverse grip cable extensions
3 sets narrow grip push downs, each set drop x3
No workouts this week yet. Work has been nuts absolutely off the hook. I have a down week next week so I’m going to hit it every single day.
Run yesterday and pretty intense workout today.
Workout with a Buddy today. Did chest and tris, of course on a Monday. It was good to rack up a workout with a good buddy. Did some different exercises that I don’t normally do. Was fairly spent by the end.
Went for a run yesterday with the mutt.
Blast ended today..... :bbcrying:
I was satisfied. I need to weigh but I’m estimating that I’ve put on 6-8 lbs. Granted some of that is water but all in all I have definitely added some LMM. Back and legs seem to have received the greatest benefit. Definitely saw an increase in strength.
UPDATE: Weight at beginning of blast, 8 weeks ago - 204-206; weight today - 214
Chest and tris yesterday, shoulders today.
Starter working out with a training partner. Never really had one before. It’s definitely a lot of fun. We push each other which is what I want. Hopefully our schedules line up enough to continue to train.
Trained quads yesterday:
4 sets squats
4 sets leg press
4 sets leg extensions
Today: Chest:
4 sets bb incline, drop last set
3 sets db flat bench
3 sets bb declines
3 sets hammer strength incline press super set w/ cable flies
Legs yesterday and chest today,
So damn sore from legs yesterday. I’m absolutely zapped today. Going to bed in a few minutes lol
You know, I’ve been having low back pain ever since starting my new desk jockey job. One of the best things I’ve found, at least for me, to help with that is, I’ve been really making a concerted effort to bring my hamstrings up more and it has definitely seemed to help. Stiff leg deadlifts and leg curls were all I used to do but now I’m also working in single leg, leg press with a high foot placement and pushing through my heel. Also, single leg squats using smith machine. I mean, I’ll still wake up with a sore/stiff back on occasion but nothing like I was experiencing 6 months ago.
Along those same lines, I was dealing with medial epicondylitis in a bad way. Started focusing more on my forearms and it’s way more manageable now.
Hamstrings/calves
Hamstrings
4 sets single leg, leg press
4 sets stiff leg deadlifts
4 sets heavy leg curls
Calves
4 sets seated calf raises
4 sets standing, single leg calf raises. Last set, two leg and heavy
Intended on doing some single leg squats on smith machine but someone jacked up the smith machine. Always something.
Got a bunch of workouts in this past week. Finally got my weight back up a little. Been working my ass off at work. Been having trouble getting meals in on time. Usually I go home and go straight to bed. Lol
Finally got back in the gym today for an arm workout. Felt really good...strong. Much stronger than I thought I’d be at almost two weeks off my blast. Gotta love trt.
Just left the orthopedic’s office. The Mrs has multiple bone spurs, spinal compression, nerve impingement and bulging disc. Have appointment with spinal specialist Tuesday.