Finally starting up a journal. The purpose will eventually be MMA preparation. But for now I just want to get healthy, stabilize my shoulder, and get back on the road to consistent gains. I’m dealing with some shoulder pain that I got from swimming every single day for atleast a mile while I was in Mexico. So I’ll be commenting on that to start and all upper body weights will be focused on bringing about solid shoulder stability. Thankfully my MMA school allows you to freeze your account while you’re injured so I don’t plan on training there for about a month.
Shoulder Pain Report: 2/10 in the morning with it going away afterwards
Tap Tester: 60
Want To Workout?: Yes!
Weight: 191
Today’s Workout
Warmup/Dynamic Stretching
7x50 from 3 Point Stance No Timer
Cooldown/Static Stretching
Comments: Met a Sergeant Ranger at the track today. He was doing a PT test. We got into a debate about my dynamic stretching which he confused with ballistic. I’m talking to him again next thursday. I’m doing the sprinting thing just for a change a pace and so I can get fast atleast until my upper body is 100%.
Questions:
I’m almost out of protein and looking for something good on a budget. What do you guys recommend?
My warmup is 1/2 mile fast-walking to the track. Dynamic stretching, drills, and then some speed-work concentrating on being relaxed. Is this correct?
Shoulder Pain Report: 2/10 but not occuring until 2 hours after awakening and then receding.
Tap Tester: 62
Want to Workout: Yes!
Weight: 185
Today’s Workout
Played Some Tennis… My right shoulder gives me no problems. Easy workout.
Food Report: Yogurt + Granola + Protein Powder, Salmon w/ Pecans, Yogurt + Granola + Protein Powder
Comments: Dissapointed in my diet today. It’s “clean” but not a single fruit or vegetable. All meals tomorrow will contain fruit or veggies. I plan on starting to rehab my shoulder in the gym on monday. Iced ankles for insurance after Tennis.
Shoulder Pain Report: 1/10… during the night a bit now they feel awesome
Tap Tester: 60
Want To Workout: Not Really
Weight: 185
Today’s Workout
Warmup
Stretch for 45 minutes with my new goodies… all lower body stretches
Food Report: Omelette w/ beans + loads of veggies and spices, honey sesame chicken w/ green bell pepper, salmon and beans w/ carrots and cilantro.
Comments: Need to stretch hip external rotators and adductors. Will place these as high priority in the future. Will increase minimum # of meals per day to 4.
I assume you’re stretching your shoulder well. Strengthening alone will not do the trick. Most injuries of this type are due to a combination of lack of flexibilty/mobility and lack of strength. Good luck with your training.
Shoulder Pain Report: 4/10 Hurt for hours all afternoon. Feels good now. I’m going to my ortho ASAP to a) get the shoulder checked out and b) try and get some access to EMS. I think my whole body could do with some regeneration. I need to wrangle some therapy out of my insurance company or at the least get some EMS. Do you guys think I should try to get an MRI? What kind of therapy/regeneration do you reccomend most?
Tap Tester: 63
Weight: 186
Want to Workout: Meh
Today’s Workout
Walked 2-3 miles from the library to home.
Comments: I need some bloody regeneration. My muscles aren’t working like they should. I can’t remember when I was 100%. I’m not going to do any upper body work in the gym until I see the doc about the shoulder.
Muahahha! I’m back. Plica syndrome diagnosed on the knee (must rest) and the shoulder is getting much better.
In The Gym!
Cuff Complex x 4 (2 sets w/ 2.5 pounds, 2 sets with 5 pounds) During the bent front raises I could actually feel the tendon or muscle in my front shoulder/chest moving around.
Good Mornings 3x8 with 155
Reverse Hypers 3x8 with 40
Stretching with the Fraid 'Nots.
Iced Knee and Shoulder.
I ordered a trigger wheel from elitefts to massage myself. No stats today because I am lazy.
atleast until my upper body is 100%.
