OS- "I can finally whip my &@^ with my right hand"

[FrankH]

Nothing but love for the goldendoodle!

Sort of doing fartlek also; 2min walk, 2 min jog on the treadmill for 10-12 min to warm up.

[bjketchem]

Thats a great start Frank! Keep it up Brother!

Friday:
4x5 Squat Machine w/ 5 power jumps between.

Monday:
DW, TMR
20 reps of LWFD drill with 5 lb dumbell
4x10 Seated Row
4x10 Lat Pulldown
4x10 Bent Over DB ROw
4x10 Face Pulls
4x10 Shrugs

Tuesday:
20 reps, Stone Drills (3kg Med Ball)
Hand Bike 5 min
Shoulder Rehab

Gotta slow down, lower back bugging, think I am doing to much too soon.

[miked]

slow and steady wins the race.

don't want to come out of the blocks too fast and be finished before you really get started. remember your prom.

good to see you back to training.

[bjketchem]

Yesterday started the first phase of Post-Physical Therapy training (will be discharged Wednesday!). Gonna start with 3 days a week of GPP and 3 days a week of rehab specific movements. This plan will go until my shoulder can start handling some more volume.

Day 1: GPP
Row 400m
Body weight squats x25
seated cable row x12
Incline Sit-ups x20

4 sets of this for time: 25:41 to complete

[Mike Wills]

You know the drill...overemphasize the warmups, hold back even if you feel like you can do more weight, and when you are ready you will be ready...and not just set up for a catastrophic setback.

[miked]

That Mike Wills is smarter than he looks.

[bjketchem]

I appreciate the reminder MikeW. The last 5 months have gone so well, i just have to remind myself its not even close to 100% yet, regardless of what it "feels" like.
Thanks for looking out brother.

[bjketchem]

Today's workout: GPP Workout 2

DW
Run 400m
Squat x10
Upperbody pull x10
Row 400m
Leg Extension x10
Biceps x10
Ticeps x10
Bike 400m
3 sets of this for time-32:49

Core Circuit 100 reps, various exercises
PWO-2cups low-fat chocolate milk

[miked]

You training for a Mr. Fitness pageant or something? Can't wait to see the routine. haha

Glad to see you getting back to work. The world is ready for Lefty Larou.

[bjketchem]

dang right FatMikeD.

workouts are going well... been getting some good tanning time in between my supersets of crunches and bicep blasters... big day of hamstring curls and calf raises tommorrow!

[TheHammer]

awww BJ gets to do arms lol Keep it up, you'll be looking like me and wills...

[Gunny]

awww BJ gets to do arms lol Keep it up, you'll be looking like me and wills...

That's why I recomend you sit on the sofa and limit yourself to 12oz curles, channel changers, and ab scratches 5 nights a week.
Who'd want to look like those two?

[TheHammer]

nice gunny

[bjketchem]

I completely agree Gunny! My other thought was, is Dave implying I will be as short as them too?

[TheHammer]

hmmm as i recall i have about half an inch on you.... I'm just so wide that i appear shorter than i am.

[bjketchem]

Dave you obviously had lifts in that day

Yesterday's WO:

Row 1000m (all exercises had 30-45 sec rest between sets)
Squat Machine 405x5x5
Lat Pulldown 105x10x3
RDL 35'sx10x3
Assisted Chins 135x10x3
Leg Extension 10x3
Bicep/Tricep superset 10x3
Core Stuff

PWO: 2 cups 2% Chocolate Milk

[TheHammer]

seriously i'm 5'7.5"

[Mike Wills]

I am 5'7.5" too...but I'll bet you thought I was MUCH bigger.

[TheHammer]

i do fel like you are a little bigger than me... what are weighing in at now? I'm up to 242.

[Mike Wills]

Unfortunately I am still at 255. With the thyroid disease, it is pretty tough to lose weight. I think the best I can hope for is to drop some weight gradually and keep upping the cardio so at least I can be as healthy as possible.

[FrankH]

Glad to hear about all the cardio going on. I've been trying to jog, but I'm going nowhere fast.

[bjketchem]

haha...seeing all that running Lee is doin, you better get out there and try to keep up!

today WO

row 400m
25 bodyweight squats
12 Seated rows
20 incline sit ups
5 sets for time: 22:31

PWO: CHocolate Milk...mmmmm

[TheHammer]

yeah i been trying to get some cardio... my body said it is bad enough i'm not hitting bis or tris, we are not adding cardio in to make it worse.... lol

[Mike Wills]

Stop worrying about arms! Be someone who can actually do things...and not someone who just looks like they can.

[miked]

oh snap!

[TheHammer]

hey i can do stuff... i just like looking like i can too. lol

[bjketchem]

Went to Mike's casa yesterday to test it out a bit.

Dumbell Military Press 8x10x4
Shoulder Flexability stuff
Dumbell Snatch (left) 45-50x5x5
Deadlift 135x5, 135x9
Dumbell Step Ups 50x10x4

[bjketchem]

Sunday, March 14

Row 1 mile (7 min)
Hand Bike-4 min

Incline Bench-bar x 10, 55 x5, 65 x 5, 75 x10
Chest Supported Row- 25x10, 35x8x4
SuperSet Tri Pushdown w/ EZ Bicep Curls- 70/50x8x5
Lat Pulldown- 85x8x4
Core Stuff-BunchxBunch

Shoulder Stretching
PW-Chocolate Milk with my humble pie

[krazy40]

Bj, you'll be surprised how much throwing left handed will help your technique when throwing with your natural way. You have to think so much harder about what positions to hit that you take for granted when throwing normal. When you switch back, you'll still have all those thoughts in your brain and usually improves your tech. I've seen a couple team mates go through it when they had hand/wrists problems in shot and disc.

[bjketchem]

Thanks for the encouragement Jeremy. I couldn't agree with you more and I think maybe the biggest plus is that this reinforces my need for patience.