Alerux's Log

[Alerux]

July 10th

INJURY

Yeah, I hurt my shoulder during Bench Press... I was benching wide grip (middle finger on the smooth ring around the olympic bar) and I felt a pop and I kept going and I had to stop at 7 reps on the next set. Then, I went to do my One Arm Rows and I couldn't do it if I tried so I ended my session early. I got some ice from one of the workers at my gym then went and sat in the sauna with the ice pack on my shoulder then sat in the hot tub and put my shoulder on one of the jets then got out and put the ice pack back on it and did this back and forth for like 15 minutes and now I have a bag of frozen corn kernels on my shoulder lol and Im going to do this then put a heat pad on it and go back and for a long time. I want to get back in the gym on wednesday!!! I hate sitting out for sports, lifting because I got hurt. Im actually kinda depressed right now. Thats how important working out is for me

[Alerux]

INJURY STATUS: After one days rest, It's doing a little better but I think I am going to take the rest of the week off. I want to make sure its 100% before hitting the weights again. Does this sound like a good choice? I will be keeping my diet in check but there will be no lifting going on. Let me know if Im making the right choice.

[strester]

rest is always a good idea when there's an injury ... seems like everyone is having shoulder problems lately .... take care of it, and don't try to work it hard too soon

[Alerux]

Thank you for supporting me man. I need more people to check my log out

[pu12en12g]

July 10th

INJURY

Yeah, I hurt my shoulder during Bench Press... I was benching wide grip (middle finger on the smooth ring around the olympic bar) and I felt a pop and I kept going and I had to stop at 7 reps on the next set. Then, I went to do my One Arm Rows and I couldn't do it if I tried so I ended my session early. I got some ice from one of the workers at my gym then went and sat in the sauna with the ice pack on my shoulder then sat in the hot tub and put my shoulder on one of the jets then got out and put the ice pack back on it and did this back and forth for like 15 minutes and now I have a bag of frozen corn kernels on my shoulder lol and Im going to do this then put a heat pad on it and go back and for a long time. I want to get back in the gym on wednesday!!! I hate sitting out for sports, lifting because I got hurt. Im actually kinda depressed right now. Thats how important working out is for me

Hey...I feel you man... I flipped a 4-Wheeler in mexico and my neck / shoulder has never been the same. Sounds like you are taking good care of it though.

Keep up the awesome updates !!

[Alerux]

Hey...I feel you man... I flipped a 4-Wheeler in mexico and my neck / shoulder has never been the same. Sounds like you are taking good care of it though.

Keep up the awesome updates !!

Hey thanks alot bro. That really sucks.

Maybe I can get my whey protein this week so its not ALL bad I guess. I will just eat like a horse until next monday.

[strester]

One my Dips, I will go down and then come up and I start to sway from front to back. How do I stop that? Just try to hold still or deal with it for now?

=DIET=
CALORIES: 4246 PROTEIN: 316

try putting your grip right on the edge of the dip bar ... this will keep you from leaning forward, places more emphasis on the triceps, and might help you quit swaying .... try to use a slow controlled motion to prevent rocking too


4200+ calories @ only 5'9"?

[strester]

maybe I missed the post on this thread, but what are your goals?

[Alerux]

Oh yeah, I guess I should have posted that. Goals are just to get jacked. I play football and I just want to be a freak.

[Alerux]

July 11th

INJURY STATUS: Well, I got sick again today but I feel better now. With my shoulder, it feels pretty good but I want to get back in the gym tomorrow. Football practice starts in 3 weeks. Do I risk it? Or should i play it safe and wait until next week? Here is the way I see it. If I play it safe I will get my shoulder 100% but Im afraid of the mindset "Im too lazy" will set in and I wont want to go next week and I start 2-a-days next week (Cardio in am/ Lifting in PM). But, I get excited over stupid stuff. Like during school I will want to go if I got a new sweet pen or pencil, yeah its dumb but hey, its me. So, If I get my Whey, I will get excited and want to use it and I will be back in sync again. So what do I do?!? Im confused!!! PLEASE HELP!! Please state your reason and why.

Option A) Wait until next week and start off brutally next week with 2-a-days

Option B) Risk going tomorrow and hurting my shoulder again and risk missing out on getting in shape for football?

PLEASE HELP ME!!!!!

[Alerux]

NEW ROUTINE / DIET

Starting tomorrow, I have a new routine and a diet. I will be doing cardio in the morning and lift in the afternoon. I have football in 3 weeks and after a week of cheating, I am ready to start dieting again full strength. Here are the changes I will be making:

=DIET=

PRE-CARDIO
1 Banana
0.5 cup Oatmeal 150 / 5g
2 Tbsp. Peanut Butter 200 / 7g
2 Ibuprofen
1 Excedrin
2 B5
1 Multivitamin

DURING CARDIO
1 QT. Water

POST-CARDIO
4 slices Bread 240 / 16g
1 can Tuna 150 / 25g
1 cup Brown Rice 150 / 5g
2 cups Milk 180 / 16g
1 cup Yogurt 100 / 5g

IN BETWEEN
1 QT. Water

MEAL #1
4 (1 yolk) Eggs 320 / 28g
5 slices Cheese 360 / 15g
2 cups Milk 180 / 16g
2 B5

IN BETWEEN
1 QT. Water

PRE-WORKOUT
1 scoop Whey 120 / 24g
2 cups Water

DURING WORKOUT
1 QT. Water

POST-WORKOUT
1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
2 cups Water

IN BETWEEN
1 QT. Water

MEAL #2
4 slices Bread 240 / 16g
4 slices Cheese 120 / 6g
2 filets Tilapia 200 / 42g
2 cups Milk 180 / 16g

IN BETWEEN
1 QT. Water

MEAL #3
4 slices Bread 240 / 16g
2 Tbsp. Peanut Butter 240 / 8g
2 cups Milk 180 / 16g

IN BETWEEN
1 QT. Water

PRE-BED
1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
2 Tbsp. Peanut Butter 240 / 8g
1 Banana
1 B5

CALORIES: 4390 PROTEIN: 329

=ROUTINE=

Monday (Upper A)
Pull Ups 2 x 8-10
Incline Bench Press 2 x 8-10
One Arm Row 2 x 8-10
Dips 2 x 8-10
Straight Bar Curl 1 x 8-10
DB Overhead Press 1 x 8-10

Tuesday (Lower A)
Squat 2 x 8-10
Stiff Leg Deadlift 2 x 8-10
Lunge 1 x 8-10
Standing Calf Raise 2 x 8-10
Weighted Crunch 2 x 12-15
Twisting Crunch 1 x 12-15

Thursday (Upper B)
Chin Ups 2 x 8-10
Flat Bench Press 2 x 8-10
Bent Row 2 x 8-10
Decline Bench Press 2 x 8-10
Hammer Curl 1 x 8-10
Military Press 1 x 8-10

Friday (Lower B)
Front Squat 2 x 8-10
Deadlift 2 x 8-10
Lunge 1 x 8-10
Seated Calf Raise 2 x 8-10
Weighted Reverse Crunch 2 x 12-15
Twisting Crunch 1 x 12-15

Look good? Im pumped to start it tomorrow!

[Dallas68]

cool bro hope shoulder is ok!

use the above workout as a guideline but follow your body as to see if you could work harder or not etc..

GD

[pu12en12g]

Whoa nice updates

[Alerux]

July 17th

I started off my day at 6am and had some oatmeal. Then at about 7:30 I walked over to the football field and did my speed workout. My knees started to hurt a little through my workout but I fought through it and continued and finished it. But the day went good. I am a little sore since its been a week since I did anything. Im pretty pumped about this routine.

Speed Workout

=Warmup=
Front Lunges
Side Lunges
High Knees
Butt Kickers

=Workout=
Build ups x 8
Pro Agility x 10
40yd. Dash x 10
Hills x 10

Weight Lifting

(All 2x8)
Pull-Ups(assisted): Plate 4
Incline Bench: 100lbs.
One Arm Rows: 65lbs.
Dips: Bodyweight
Straight Bar Curl: 65lbs.
DB Overhead Press: 30lb. DB

Anothe day in the books

[browndustin]

Hope that shoulder doesn’t act up. It always sucks when there’s an injury still looming and you’re trying to make due. Cervesa also had a shitty shoulder injury also… they’re rampant.

Nice diet update too. When I feel sick, I just eat as much food as possible. Hope that passes as well!!