Flexi-Stretchi-Nutri-Fit.

[Crystal Method]

My Problems

-I have back tightness and aches
-I have minorly impinged shoulders
-I have more bodyfat than I would like

What I am going to do about these problems

-Developmental Stretches 2/3 times a week without fail
-Shoulder exercises to strengthen the correct posture problems before they get worse, every single day without fail
-Clean-up my diet and cut out the junk
-I'm still pondering as to whether I should use my foam roller anywhere in here....

My physio says I am not allowed to do any heavy pressing and that it will take a while to correct the problem. For now, I am sticking with light weight training all round until I feel my problems have been resolved sufficiently to allow heavy work again. I think the benefits of light training are going to be more psychological than physcial, but my endurance should improve with the high reps I'l be using and I have plenty of time to perfect technique.

I havent really got a routine at the moment, but I think I will do 2/3 days a week, this morning I did;

Barbell Squats
OHS
Barbell Lunges

In a few days I will probably do some chest and back work like so;

DB Rows to Chest
Close-Grip Chins
DB Bench on Swiss Ball
Shoulder Press

I think the journal will help with motivation, there are knowledgeable people to keep me on track and to bollock me if I dont do my stretching :041:

[Robert]

Good to se a journal. STRETCH.

[Crystal Method]

So far today I have shoved the following past my lips;

Meal 1
2 slices granary toast, olive oil spread, glass skimmed milk

Meal 2
4 Tortilla's, red onion, green and red peppers, lean minced steak, muller light

Little high in kcals but so far so good :035:

Meal 3
3 Tortilla's, red onion, green and red peppers, lean minced steak

Meal 4
Nutri-Grain Elevenses, 2 glasses skimmed milk

Meal 5
100g Pistachios

[Crystal Method]

Shoulder Work

Shoulder Retraction - pulling shoulder blades back and down, did it about 10 times. Good to get me into the shoulder blade action I need for subequent exercises.

Lying Retraction - lying on front, rest head on floor, draw shoulder blade back and down towards opposite shoulder, lift hands off the floor slightly and hold. Repeated about 15 times.

Wall Retraction - Standing with back against a wall with upper arm close to sides. Draw shoulder blades back and down and push hands against the wall, ensuring the shoulders do not ride up. Repeated about 10 times.

Apparently all these exercises should be performed 3-4 times a day, but the chances of that happening are pretty minimal I still think doing them 1-2 a day will be very beneficial for my shoulder problem. I hope that lightly weighted resistance exercises, like chest rows should help my posture problem as well

[PikeKing]

whats your physio think of your plan?

[Crystal Method]

whats your physio think of your plan?

as per my reply on msn mate - I will include the external rotations definitely, how often should I do them?

[Crystal Method]

Stretching - Monday

Standing Quad Stretch

http://www.exrx.net/Stretches/Quadriceps/Standing.html

Hip Flexor Stretch

http://www.exrx.net/Stretches/HipFlexors/Lunge.html

Hamstrings

http://www.exrx.net/Stretches/Hamstrings/LyingSingleLeg.html

Gastrocnemius

http://www.exrx.net/Stretches/Gastrocnemius/Wall.html

Soleus

http://www.exrx.net/Stretches/Soleus/Wall.html

Lower Back

Lying on back and raising pelvis upwards and holding

Also did some shoulder stretches as per yesterday - standing, lying and wall retractions.

[Crystal Method]

Today I also went for a 2-3 mile run to a friends house. I didnt have any shoulder discomfort while running, but my right glute was a little tight but this soon wore off, my feet however hurt like mad - conclusion, I need new running shoes <buff>

[Knighty]

Hello mate, when stretching your hip flexors, try and stay upright using your lower abdominals... not resting on your front knee

[Crystal Method]

Hello mate, when stretching your hip flexors, try and stay upright using your lower abdominals... not resting on your front knee

K, will do that, Thanks for tip mate :042:

[Crystal Method]

This morning I feel very stiff - I have sore legs, obliques and even sore traps. Back and shoulder feels fine at the moment, and I did some shoulder exercises when I got out of the shower. I am going to increase my protein intake a little bit as I am training again (albeit it a little light lol)

[Crystal Method]

Ok I did some upper-body training today;

-10 minute run to loosen up and get warmed up.

Incline DB Chest Rows

3 x 12-15 7kg

Semi-Supinated Press on Swiss Ball

3 x 12-15 5kg

Close-Underhand Chins

BW x 5,3

1-Arm DB Press

1 x 12 7kg

External Rotations

2 x 20 1.5kg

Really enjoyed the chest rows, and really retracted my shoulder blades on every rep. These should help correct my muscular imbalance between the front and back of my shoulders.

I need to pump some air into my swiss ball, the presses were really hard actually, shoulders were burning by the 8th rep like mad.

I did the DB Press on a bench, but I will do it on my ball which will be nice and pumped up by next time I do them.

External rotations - by the 15-16 rep my RC was burning like mad, and was starting to find them quite difficult, although the pain definitely felt like fatigue rather than irritation.

I will be doing some static stretching and SMR work on tight areas, when I have had a hot shower later.

[Crystal Method]

So far today I have chowed;

1: 2 slices granary toast, olive oil spread
3 eggs, turkey breast, low-fat cheese, made into an omelette

2: 2 scoops instant mass, 400mls semi-skimmed milk, banana

3: Wholewheat pasta, veggies, pine nuts, turkey breast, mozzarella cheese

4: 4 slices wholemeal bread, chicken breast, low-fat black cheery yoghurt

I have stretched yet :012:

[Crystal Method]

SMR and Passive Stretching

Foam Rolled my quads, hammies, calves and abductors, and it is still very painful.

Passive Stretched;

quads
hams
calves
tibialis anterior
abductors
lower back
hip flexors
gluteus maximus

[Crystal Method]

Did some shoulder exercises as per what I have done before.
Today I almost had no shoulder pain, which is a good sign, although it is far too early for my exercises to have taken effect. Back was also behaving itself, the stretching sessions are definitely doing some good - this has been the case before, the challenge is carrying on with doing them.

[Crystal Method]

Another day with relatively little shoulder discomfort - did some stretching tonight after a hot shower and lots of bodyweight and 20kg squats to work on technique;

Passively stretched;

hammies
lower back
abductors
glutes
gastocnemius
soleus
forgot to do hip flexors stretches.....

Also did some quad and abductor work on the foam roller.

[Crystal Method]

Today I have munched my way through;

1: 2 Bagels, Olive oil spread
2: basmati rice, 1/2lb turkey mince, veggies, can cherry tango
3: 2 x Golden Syrup oatsosimple, crunchie
4: basmati rice, veggies, 1/2 lb turkey mince,
5: meatballs, bolognese sauce, spaghetti
6: Pistachio nuts, cocoa+splenda+mil

A little bit looser than normal, but I am generally eating quite well. I like eating the oatsosimples as they are convient, and satisfy my sweet tooth, as well as supplying some useful goodies.

[Crystal Method]

Back felt quite good today, stretching seems to be improving the aches and tightness I have had from working recently, still alot of tightness in my upper back and neck but this should evantually subside (I hope)

Shoulder is another matter - think I have suffered a slight strain as the pain is definitely not what I have come to recognise with my impingment, it was much sharper and apparent. I am not going to do any of my shoulder exercises for a few days until it subsides, as I dont think it will do me any good.

I am going to do some badboy stretching later - passive and SMR again

[Crystal Method]

Today I have chowed;

1: 4 slices granary toast, PB, olive oil spread, glass skimmed milk
2: Banana
3: 1/2lb turkey mince, wholewheat pasta, veggies
4: 1/2lb turkey mince, wholewheat pasta, veggies
5: Bowl Special K, semi-skimmed milk
6: Penne Pasta, Chicken Breast
7: low-fat yoghurt, hot chocolate

Weight was the same this week as last week, 12st 7lbs. Wanting to maintain or drop a few lbs at the moment, but ensure I dont gain anything. tbh I am quite impressed I have managed to keep my diet fairly tight, dispite not being able to train heavy at the moment

[Crystal Method]

This stretching is really starting to show results, I had virtually no tightness or aches in my back today, usually when I am walking home It is quite tight but nada today, I hope this continues

[PikeKing]

good stuff dude, I've let my stretching slip since the end of last week and I'm acheing, I'm hoping thats all it is