Ok…my sister, Tena, has officially chasitized me for not including our dancing at my brother’s wedding on Saturday night as part of my injury healing/rehab in my workout blog. So, here it is…my brother, Dan, got married Saturday night to Melissa Haney…a wonderful woman! The ceremony was outside, in Texas….hot! While I was thinking that I wasn’t as hot as I thought I would be in the tux (I was a groomsman), I looked at my brother standing with his bride and I must say that I’ve never seen anyone sweat so profusely unless they were doing a super intense workout in the heat! He was pouring with sweat!!! But the ceremony was really nice and then we had fun dancing at the reception that followed. I was very hesitant about dancing at first, but had to do it when they called for the wedding party. I told Teresa (my new sister-in-law’s sister) that I needed to take tiny steps and not move a whole lot. It didn’t hurt….much… so I danced more. I actually danced quite a bit (mostly country dancing). Tena asked me if my leg was hurting the next day. Surprisingly, it felt considerably better the next day! So, I’m officially announcing that because of dancing with Tena and my mother, my leg is healing much faster!
I’m looking at my blogs and I seem to have forgotten to post my workout from last Thursday, Sept 13th. It was pretty significant because it was the best workout I’ve had in 2 months (since my hamstring injury). My friend Brenda brought along Taylor Burford to work shoulders with us. Taylor is a young man with a great future in bodybuilding. He was the 2007 Texas Shredder Classic Collegiate Champion and was runner-up in the Novice Tall Class….in his first show ever. I got a tremendous shoulder workout! It was the first time since my injury that I was able to use my leg to boost the dumbells into position for overhead presses. I haven’t gone over 50 lb. DB’s in 2 months because I couldn’t get the left one up. But Thursday I was able to go to 75 lb DB’s for 10 reps. And being able to do lateral raises standing again was really nice! Brenda and Taylor were great training partners and the workout was just tremendous. Then I talked them into doing triceps with me too!
Seated DB Press 6 sets 10-12 reps
Lateral raises 5 sets 12-15 reps
Rear Delt machine flyes 5 sets 12-15 reps
Seated Tricep Extension 5 sets 15-20 reps
Pressdowns 4 sets 10-15 reps
I did legS today! Yes, both legs…at the same time on some of the exercises. I can’t say it felt good, but it felt better. My injured leg was much stronger today than last week. It seems to be feeling a little bit better every day! I was excited about the amount of stuff I could do and the range of motion that I could work through.
Horizontal squat machine one leg at a time 4 sets 10-12 reps
both legs 3 sets 20-25 reps
Seated Leg press one leg at a time 3 sets 15 reps
both legs 3 sets 20 reps
45 degree Leg Press both legs 3 sets 20 reps
good leg 4 sets 10-15 reps
Seated leg curls one leg at a time 3 sets 12-15 reps
Leg extension one leg at a time 3 sets 12-15 reps
Standing calf raise both legs 4 sets 15-20 reps
Here are photos of my progress from August 28th to September 13th. My buddy, Jerry Hermanto, took the pics. On about Aug 21st Dr. Burns told me I could start gentle stretching. I stretched the ham and flexed my quad daily. It actually looked much better by the time I took pics on the 28th. I actually did 2 resistance workouts (ultra super-light) prior to getting the go ahead from my Dr. this week. You can see the dramatic difference in just 2.5 weeks of flexing, weight bearing and 2 resistance workouts.
Saturday my friggin’ truck wouldn’t start! So I had to cancel my clients and reschedule them for Sunday. I already had been talked into coming in Saturday to train with my client, Dana Kemp. My first client, Barry Wile, has lost about 30 lbs since the beginning of the year and started looking so good that he has decided to compete in the INBF Alamo Showdown this month. So we spent an hour working on posing. He caught on really quickly, and I think will do well at the show. I’ll try to get him to send me some pics to post here.
After an hour of posing with Barry, I worked chest with Dana. Dana was working chest and back, so the chest workout for me was a bit abbreviated. Although my strength was a little down (could have had something to do with my brother’s bachelor party the previous night), I got a really good pump and I’m pretty sore today.
Bench Press 5 sets 10-12 reps
Incline Press 5 sets 10-12 reps
Today I had a leg workout to do. I planned to work both legs, but I did them one at a time and I didn’t do any leg presses for my injured leg because I was afraid the sled would be too heavy on the 45 degree leg press….that and I would have had to get up and unload all the weights every set. It was amazing how much stronger my injured leg was since my very first weight workout on it (since my surgery 7 weeks ago) last week. It’s looking and feeling so much better. Not good yet, but better.
I had a big assist today from Jerry and David. Since I didn’t have my truck, Jerry picked me up from work to go to Golds Gym, and David drove me back. I could have done some leg work here at Hyde Park Gym, but the machines at Golds are much more “injured leg” friendly and I was able to do more exercises.
Leg press (good leg only) 6 sets 20 reps
Leg Ext (one at a time) 4 sets 12-15 reps
Seated Leg Curls (one at a time) 4 sets 12-15 reps
Horizontal Squat Machine (one leg at a time) 4 sets 20 reps
Standing calf 4 sets 15-20 reps
I’m still struggling with allergies and feel like I’m on the verge of an ear infection. I just don’t feel very well and it has sure affected my strength. I worked through my training session trying to push myself, but not so hard that I’m going to wind up sick. It’s hard to get into the workout when you just don’t feel well, so I just concentrated on focusing on one set at a time, one rep at a time.
Seated DB Curls 7 sets 8-12 reps
Tricep Pressdowns 6 sets 10-12 reps
Seated Tricep extension 5 sets 12-15 reps
Hammer Curls 5 sets 12-15 reps
I ran into Jerry and David about the time I finished my workout and hung out with them for a while. They have such a great enthusiasm for training that it’s fun just to watch them and talk bodybuilding between sets.
I didn’t intend to workout twice today, it just kinda happened. Brenda and I finally got our schedules matched up and were set for a 2:45 shoulder workout. I was headed home for lunch about 11:30 and had to get diesel and the most convenient place to get it on the way home was right next to the Gold’s Gym South. So, I decided to go in and do a little weight work for my injured leg while I was right there. It went really well and my leg was quivering on the way back out to my truck, even though the only thing I did to the point of getting a burn was leg extensions. It’s amazing how weak that leg is, but it’s on the upswing now. Don’t anyone tell Dr. Burns that I’m doing resistance work already!
Horizontal squat machine 3 sets 15 reps
Leg extensions 4 sets 12-15 reps
Seated Leg curl 3 sets 12 reps (these were so hard on the lightest weight!)
Seated leg press machine 4 sets 15-20 reps
After lunch and a nap I met Brenda and Katie at the Golds North for shoulders. I must say that Brenda is looking fantastic! It’s been a month since her last show and 8 weeks until the next one and she still looks to be in contest shape! Katie was as cute as always, too! It was great to get to train with them again and we got a great shoulder workout.
Overhead DB Press 6 sets 15-20 reps (I’m still having trouble boosting the weights into position because of the injured leg)
DB Lateral raises 5 sets 12-15 reps
Rear Delt Machine Flys 5 sets 12-15 reps
My buddies Jerry Hermanto and David Nall showed up about the time we were finishing. I had some afternoon cancellations and was in no hurry to get back to work so I hung out and watched them do squats and leg presses. Jerry has gained 17 lbs since his show was cancelled 2 weeks ago. We were discussing (or lamenting) the phenomena of how one can eat and gain weight after a show, but not get significantly (or any) stronger. I’ve had that happen to me too! David is competing on Sept 29th. That dude is looking great! He’s tighter and a couple lbs heavier than he was 2 weeks ago! I’m including some pics that David sent me yesterday.
The ragweed count is on the rise here and my allergies are getting worse. That usually doesn’t slow me down, but today I’m feeling kinda bad….kinda like I’m on the verge of an ear infection (which I’m prone to get). So, I cut my back workout down quite a bit. Yesterday, when I was working chest, I wasn’t quite as strong as usual and didn’t feel like I got a great workout, but my chest is really really sore today.
Lat pulldowns 6 sets 8-12 reps
Leverage Low Row 4 sets 10-12 reps
Free Motion High row 4 sets 10-12 reps
Yes, since yesterday was a “holiday” and I had it semi-off…LOL…today felt like Monday. But, it’s Tuesday and I’m back on my regular workout rotation, so it was a chest workout today. My chest workout was followed by physical therapy, which was very promising today. I thought I was going to get fussed at for not being on my crutches. I ditched them for a cane last Wednesday. I also spent alot of time this weekend without my brace on, and my leg feels much much better as a result! The swelling in my knee, calf, ankle and foot have gone down dramatically!
Bench Press 7 sets 8-12 reps
Incline Press 4 sets 8-10 reps
LifeFitness chest press 3 sets 12-15 reps
“Laboring on Labor Day!” That was what I heard from my headcoach, Bobby Nicholson, every year during our Labor Day practice session at Industrial High School. I coached for 9 yrs before I got into personal training, so I repeated it to my players, now I just repeat it to myself. There’s always somebody (that includes me) who wants to work out on Labor Day. I probably haven’t had a Labor Day off since I was in Jr. High! Scratch that….I guess when I was in college at UT I took the day off. Anyway, I started the day training a few clients, then I worked my leg…singular.
Leg Press 5 sets 20 reps
Leg extensions 5 sets 12-15 reps
Horizontal squat machine 3 sets 12 reps
Seated Leg Curl 5 sets 10-12 reps