wats ur gym routine (6 Viewers)

[SoggyBiscuit]

raw eggs have a risk of salmonella

you should be fine as long as the egg isn't rotten and has been refrigerated

1 in 10,000 eggs are contaminated, the most common cause is poor handling.
sup used to study nutrition subjects.

she is a girl, in her defence

thank you!

anyway tonight i did
bent over row
chin ups
pull ups
seated row
deadlifts
high angle pulley row with the rope attachment

 

[Graney]

I have to do an fitness assessment for grad employment in a month or two.

I need to get my heart rate as low as possible, VO2 max as high as possible. I'm doing HIIT every two days, I think that works idk.

I did a practice run and my heart rate was 180 which is probably a fail.

 

[SoggyBiscuit]

keep doing HIIT but you need to make sure you do it properly. Really fuck yourself up in the work phase and pretty much stop in the rest phase. Like ultimate laziness in the rest phase.

I used to do beach sprints and sprint for 30 seconds and then stop for ~3 minutes and repeat for half an hour and I got so fit.

do they only measure your resting heart rate or what?

 

[Rixon]

1 in 10,000 eggs are contaminated, the most common cause is poor handling.
sup used to study nutrition subjects.

i see
what do you mean by poor handling?

i knew there was a risk of salmonella
i just didn't/don't know why

 

[Graney]

ty for your reassurance, I think I am doing it right then.

The test measures your heart rate once at the conclusion of 3 minutes of exercise, it's supposed to assess VO2 max.

 

[SoggyBiscuit]

poor handling as in incorrect storage temp etc

pretty much anything that can happen between the egg being popped out of the chicken and it being eaten.

Well graney, what you should do is go to nepal and practice meditation for like 30 years then you will be able to control your heart rate and body temp like the monks!

 

[Omie Jay]

http://www.dailymail.co.uk/femail/a...reveals-meal-day-diet-plan.html#ixzz1tfZH8l4K

attractive

 

[Omie Jay]

Rehab workout B

Cycling 1km 2 mins 20 secs

Cable Shoulder external rotation
2.5kg
10/10
10/10
9/9

Cable Shoulder internal rotation
2.5kg
15/15
15/15
15/15

Cable Overhead push
2.5kg
10/10
10/10
10/10

Cable Overhead pull
2.5kg
10/10
10/10
10/10

Bench press
Warmup
20x15
30x11
Workout
52.5x10
52.5x10
52.5x10

Seated cable rows
47x8
47x8
47x10

Lat pulldowns
47x8
47x8
47x8

Pendlay rows
50x8
50x8
50x8

Dumbbell rows
15x10
17.5x8
20x8

OHP
20x10
20x10
20x10

Deadlift
20x15
40x8
60x8
Deficit Deadlift
60x6
Deadlift
80x5
100x3
110x2
115x1
125x5
130x1

Bb curls
25x8
25x8
Reverse grip bb curls
25x8
25x4
20x6

 

[Azamakumar]

wtf is that 1 workout or wot

 

[Omie Jay]

one.
everything up to and including OHP is rehab for my left shoulder and left scap, then i added my own deadlifts on one day and squats on the other day.
i go mon/wed/fri, so i go sq/dl/sq, then dl/sq/dl etc.
i remember last year around october, 130x5 dl was a milestone that i was stuck at for ages, and at the end of feb i hit 135x5 and 140x1 and early march i hit 145x1, so i'm closing in on where i used to be :')
squat atm is at around 95. previous best was about 117.5 for 3x5 and 120 for 1x5. i'll reach 100 by the end of the week.

onwards and upwards, children.

 

[Graney]

What sort of professional did you see to get that rehab routine?

 

[Omie Jay]

uni physio.
the cable stuff are for rotator cuff. focus is to not have my upper trap involved. (it always seems to get involved in a lot of my lifts, due to my shoulder/rotator cuff not being strong)
the light bench press is to focus on keeping the shoulders back and upper back tight, shoulder blades retracted.
the rows and lat pulldown are to strengthen mid and lower traps and rhomboids to help with my left scap alignment.
ohp is for slowly starting to work on shoulder.

do you think there's something wrong with it?

 

[Graney]

It's probably fine idk.

I went to a physio for my shoulder and they didn't really know anything about that sort of stuff.

I assume your shoulder injury came from OHP, or bench in the first place, so they seem funny as rehab.

 

[Omie Jay]

what did your physio prescribe to you to fix your shoulder?
and how did you hurt it?

For me it was a combination of weak shoulders (muscle and rotator cuff) and a lack of mobility (inflexible).
And doing my strength training routine agitated it even further. I hurt it majorly in about early january this year.

Regarding my rehab, theraband rotator cuff exercises were first introduced. Tie it to a door knob or something waist height, then keep upper arm straight, elbow pinned to my side, hold end of theraband, and pull/rotate outwards for 3x12. Then inwards.
After about a month when it started improving enough for me to go back to the gym, he got me doing bench press, seated cable row, lat pulldown, and lying barbell, for the reasons i mentioned above. Had to start off super light since it's just rehab.
Then another few weeks later he introduced dumbbell rows and OHP (super light, 10kg barbell).
I need to be super careful that the bench press and ohp arent heavy enough to antagonize the joint. rest of the stuff is fine.
Shoulder has much improved, rotator cuffs are much stronger, but overall i'm still not 100% yet.
I want it to be 100% proper fixed so i can go back to strength training again.

 

[b00m]

omar, from now on im gonna need a summary of a summary of your posts

 

[Omie Jay]

a tldr version of the tldr version?

lol graney and i are discussing shoulders and potato cuffs.

 

[Azamakumar]

I'm doing less weights and focusing on increasing cardio, flexibility, core strength and agility

i'm doing body balance (yoga/pilates) p much every day, spin classes and body pump.

yeh boii

 

[Omie Jay]

all the rehab stuff (most of them have gone up in weight) plus this:

Deadlift
40x11
60x5
80x5
100x3
110x2
120x2
130x5

way too easy

 

[Alexis Texas]

you should do yoga

it's seriously the best. It really highlights your weaknesses. I need to work on my balance big time.

 

[Omie Jay]

come back to syd and lets take a yoga class